Sequences

Yoga Asana sequences

"Teach what is within you, Not as it applies to you, but as it applies to the one in front of you." (Tirumalai Krishnamacharya)

The Magic 6

Duration: 6 minutes
6 Poses, each pose 10 breaths

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Sun salutation Ashtanga A & B

Option 1: 3x Ashtanga A, 3x Ashtanga B
Duration: 12 minutes
Option 2: 5x Ashtanga A, 5x Ashtanga B
Duration: 20 minutes
Each Pose 1 breath, Ashtanga A hold pose no 7 for 5 breaths, Ashtanga B hold pose no 15 for 5 breaths


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The short practice

3x Ashtanga A, 3x Ashtanga B, Standing Asanas sequence (short), Closing sequence
Duration: 35 minutes
Sun Salutations: Each pose 1 breath, Ashtanga A hold pose no 7 for 5 breaths, Ashtanga B hold pose no 15 for 5 breaths
Standing Asanas sequence: Each pose 5 breaths
Closing sequence; Each pose 5 breaths, repeat pose no 1 for 3 times, hold pose no 2 for 10 breaths, hold pose no 3 for 15-25 breaths, hold pose no 8 & 9 for 10 breaths, hold pose no 10 for 7-15 minutes

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The 45 min practice

3x Ashtanga A, 3x Ashtanga B, Standing Asanas sequence, Closing sequence
Duration: 45 minutes
Sun Salutations: Each pose 1 breath, Ashtanga A hold pose no 7 for 5 breaths, Ashtanga B hold pose no 15 for 5 breaths
Standing Asanas sequence: Each pose 5 breaths
Closing sequence; Each pose 5 breaths, repeat pose no 1 for 3 times, hold pose no 2 for 10 breaths, hold pose no 3 for 15-25 breaths, hold pose no 8 & 9 for 10 breaths, hold pose no 10 for 7-15 minutes

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