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PARSVOTTANASANA SEQUENCE

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  1. Prayers in Virasana

  2. Virasana - place a brick bellow right knee and relax the anterior groin down. Repeat left

    knee then both knees.

  3. Adho Mukha Svanasana

  4. Uttanasana, feet at the width of the hips.

  5. Adho Mukha Svanasana

  6. Half Parsvottanasana, keep the feet parallel and at the width of the hips, trunk parallel

    to the floor.

  7. Parsva Parsvottanasana, both hands on the inside of the leg and extend them forward,

    then lift the front foot keeping the heel on the floor to bring that hip back and lengthen

    the side trunk.

  8. Parivrtta Parsvottanasana, both hands on the outside of the leg and extend forward,

    then lift the front foot keeping the heel on the floor to bring that hip back and lengthen

    the side trunk.

  9. Parsvottanasana, go forward with the arms extending forward.

  10. Adho Mukha Svanasana

  11. Uttanasana

  12. Tadasana

  13. Urdhva Hastasana

  14. Parvatasana in tadasana

  15. Gomukhasana in tadasana

  16. Paschima namaskarasana

  17. Utthita Hasta Padasana, place the arms in gomukhasana

  18. Parsvotanasana with gomukhasana arms

  19. Prasarita Padottanasana cycle to parsvottanasana (in between each cycle go back to utthita hasta padasana)

​     . Half prasarita padottanasana, go directly to half parsvottanasana on the two sides


     . Prasarita padottanasana with hands on the waste, go to parsvottanasana on the two sides keeping the        hands on the waste


     . Prasarita padottanasana with hands in pascima namaskarasana, go to classic parsvottanasana on the          two sides.

20. Adho Mukha Svanasana

21. Parsvottanasana holding the back leg, you may shorten a bit the distance between the legs. 

     Hold the back leg with the two hands while bending forward and try to move the hands towards the calf      muscles or even towards the back heel.

22. Adho Mukha Svanasana
23. Adho Mukha Virasana
24. Sirsasana - 5 to 8 mnts

25. Eka Pada Sirsasana
26. Salamba Sarvangasana - 6 to 10 mnts
27. Eka Pada Sarvangasana, leg parallel to the floor
28. Halasana - 2 to 4 mnts
29. From Halasana to Eka Pada Sarvangasana, keeping the foot on the floor

30. Jathara Parivartanasana
31. Supta Padangusthasana I
32. Urdhva Prasarita Padasana
33. Eka Pada Supta Pawanamuktasana
34. Dwi Pada Supta Pawanamuktasana
35. Savasana

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