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020914 YOGArajFunusara All Rounder Flow

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Information about 020914 YOGArajFunusara All Rounder Flow
Spiritual-Inspirational

Published on March 10, 2014

Author: liviapijakova

Source: authorstream.com

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“Funusara” Sequence : “ Funusara ” Sequence All rounder 45min flow Source: www.yogaraj.eu Pictures: www.yogajournal.com Hero’s Pose – Virasana: Hero’s Pose – Virasana Start in Virasana hands in anjali mudra Roll shoulders back a few times Lift both arms up and bend sideways stretching both the right and the left side waist Easy twist both sides to wake up the core Easy shoulder opening Source: www.yogaraj.eu Pictures: www.yogajournal.com Cat and Cow – Marjaryasana and Bitilasana: Cat and Cow – Marjaryasana and Bitilasana Repeat 2x to wake up the spine and your uddiyana bandha and gently open the heart Source: www.yogaraj.eu Pictures: www.yogajournal.com Down Dog – Adho Mukha Svanasana : Down Dog – Adho Mukha Svanasana Peddle the feet to open up the calfs and the hamstrings Source: www.yogaraj.eu Pictures: www.yogajournal.com Mountain pose – Tadasana: Mountain pose – Tadasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Standing Forward bend variation – Uttanasana variation: Standing Forward bend variation – Uttanasana variation To open up the shoulders as well as the hamstrings Source: www.yogaraj.eu Pictures: www.yogajournal.com Sun Salutation A - Surya Namaskar A: Sun Salutation A - Surya Namaskar A Repeat approx twice staying in plank pose on your last one Source: www.yogaraj.eu Pictures: www.yogajournal.com Dolphin Plank Pose + Dolphin side plank- Makara Adho mukha svanasana + Forearm Vasisthasana: Dolphin Plank Pose + Dolphin side plank- Makara Adho mukha svanasana + Forearm Vasisthasana Focus on open and strong shoulders and strong core Wake up the obliques by shifting sideways to a forearm vasisthasana Return to the middle after finishing both sides Source: www.yogaraj.eu Pictures: www.yogajournal.com Sphinx Pose – Salamba Bhujangasana: Sphinx Pose – Salamba Bhujangasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Dolphin pose + Extended leg Variation – Makarasana: Dolphin pose + Extended leg Variation – Makarasana Variation of basic pose: lift your legs up, one at a time keeping them straight and active with toes facing downward (keeping your hips level) Source: www.yogaraj.eu Pictures: www.yogajournal.com Feathered Peacock pose – Pincha Mayurasana: Feathered Peacock pose – Pincha Mayurasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Child’s Pose – Balasana: Child’s Pose – Balasana Short break  Source: www.yogaraj.eu Pictures: www.yogajournal.com Down Dog – Adho Mukha Svanasana : Down Dog – Adho Mukha Svanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Warrior II – ViraBhadrasana II: Warrior II – ViraBhadrasana II Source: www.yogaraj.eu Pictures: www.yogajournal.com Reverse Warrior – Viparita Virabhadrasana: Reverse Warrior – Viparita Virabhadrasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Half Moon Pose – Ardha Chandrasana: Half Moon Pose – Ardha Chandrasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Warrior II – ViraBhadrasana II: Warrior II – ViraBhadrasana II Source: www.yogaraj.eu Pictures: www.yogajournal.com Temple pose with eagle arm variation – with Garundasana arm variation : Temple pose with eagle arm variation – with Garundasana arm variation Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 1, optional forward bend Temple pose with eagle arm variation – with Garundasana arm variation : Temple pose with eagle arm variation – with Garundasana arm variation Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 2, optional forward bend Warrior II – ViraBhadrasana II: Warrior II – ViraBhadrasana II Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 2 Reverse Warrior – Viparita Virabhadrasana: Reverse Warrior – Viparita Virabhadrasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 2 Half Moon Pose – Ardha Chandrasana: Half Moon Pose – Ardha Chandrasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 2 Warrior II – ViraBhadrasana II: Warrior II – ViraBhadrasana II Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 2 Vinyasa = Plank + Chaturanga + Up Dog/cobra - Uttihita Chaturanga dandasana + Chaturanga Dandasana + Urdhva Mukha Svanasana/Bhujangasana: Vinyasa = Plank + Chaturanga + Up Dog/cobra - Uttihita Chaturanga dandasana + Chaturanga Dandasana + Urdhva Mukha Svanasana / Bhujangasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Down Dog – Adho Mukha Svanasana : Down Dog – Adho Mukha Svanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Mountain pose – Tadasana: Mountain pose – Tadasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Standing Forward Bend - Uttanasana: Standing Forward Bend - Uttanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Extended hand-to-big-toe pose or Knee variation - Utthita Hasta Padangusthasana: Extended hand-to-big-toe pose or Knee variation - Utthita Hasta Padangusthasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Extended hand-to-big-toe pose or Knee variation - Utthita Hasta Padangusthasana: Extended hand-to-big-toe pose or Knee variation - Utthita Hasta Padangusthasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 2 Standing Forward Bend - Uttanasana: Standing Forward Bend - Uttanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com high Lunge Pose (Horse Rider’s pose) – Ashva sanchalanasana : high Lunge Pose (Horse Rider’s pose) – Ashva sanchalanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com high Lunge Pose (Horse Rider’s pose) – Ashva sanchalanasana : high Lunge Pose (Horse Rider’s pose) – Ashva sanchalanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Scissor jump & side 2 Spidey Pose – Skandasana : Spidey Pose – Skandasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Inhale come to the middle Exhale and stretch your inner groin muscles and open your hip by straightening one leg while bending the other Keep the foot of the bent leg firmly on the floor Your hands rest lightly on the floor bearing as little weight as possible. OPTIONS: the toes of the straight foot point straight up, or are also anchored to the floor and both feet are parallel Repeat a few times on each side Image courtesy of Spiderman  Garland Pose – Malasana: Garland Pose – Malasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) Bada Malasana: Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) Bada Malasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Bada Malasana – more advanced twist variation Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) Bada Malasana: Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) Bada Malasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Bada Malasana – more advanced twist variation Side 2 Crane Pose/Side Crane Pose– Bakasana/Parsva Bakasana: Crane Pose/Side Crane Pose– Bakasana / Parsva Bakasana Source: www.yogaraj.eu Pictures: www.yogajournal.com More advanced variation Basic variation Supported Headstand/Headstand/Rabbit Pose – Salamba Sirsasana/sirsasana/Sasangasana: Supported Headstand/Headstand/Rabbit Pose – Salamba Sirsasana / sirsasana / Sasangasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Beginner variation Child’s Pose – Balasana: Child’s Pose – Balasana Short break  Source: www.yogaraj.eu Pictures: www.yogajournal.com Upward plank pose/Table pose – Purvottanasana: Upward plank pose/Table pose – Purvottanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Beginner variation Repeat 3x Head-to-Knee forward bend – Janu sirsasana: Head-to-Knee forward bend – Janu sirsasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 1 Head-to-Knee forward bend – Janu sirsasana: Head-to-Knee forward bend – Janu sirsasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Side 2 Seated Forward Bend – Paschimottanasana: Seated Forward Bend – Paschimottanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Corpse Pose/Relaxation pose – Savasana: Corpse Pose/Relaxation pose – Savasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Foetus POse: Foetus POse Source: www.yogaraj.eu Pictures: www.yogajournal.com Simple cross-legged pose – sukhasana: Simple cross-legged pose – sukhasana Source: www.yogaraj.eu Pictures: www.yogajournal.com Namaste!: Namaste! Source: www.yogaraj.eu Pictures: www.yogajournal.com You made it!

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