![]() Sitali insukha - Gomukhasana - Happy cow face meditation breathingįor deeper knowledge in Ghoshs yoga and Ghosh lineage, you can attend to Ida Jo and Scott Lamps for teacher training.Nauli sanchalan, both sides right to left left to right.Uddiyana bandha - Depression of the abdominal wall.Maha mudra great mudra, left leg and right count six.Aswaini mudra rectum mudra in no.1 or others.Biarith karani mudra, do mudra in inverted position.Vrschika hastasana - Scorpion handstand poseīrikkhasana - Palm tree pose (one arm handstand) Urdhva hastasana or Kukkutasana - Folding handstand (with lotus) pose Hastasana - Upward handstand (with lotus) pose Likarasana - “lika” pose Handstand series Urdha sirsasana - Upward headstand (with lotus) poseīaddha sirsasana - Folding headstand (with lotus) pose Tiger seriesīagghrasana vrschikasana - Scorpion in tiger poseīaggharasana brischikasana - Folding handstand (with lotus) pose Shavasana - Corpse posture Headstand series Kahasta mayurasana - One arm peacock pose Urdha Sarvangasana - Lotus shoulder stand poseīaddha Sarvangasana - Folding (lotus) in shoulder stand (showface)Ĭhakrasana - Wheel pose (any and all-wheel variations from standing/one legged/etc)īaddha mayurasana - Folding (lotus peacock) poseĮka pada mayurasana - One leg peacock pose Uthanapadasana - Leg raises (right/left/both) Halasana warm up (legs over head 5x) Utthita kurmasana - Upward tortoise pose (two kinds) ![]() Gokhilasana parbatasana - Bow leg in mountain pose Tortoise series (leg warm up right/left)Įka pada shirasana - One leg overhead pose (right left)ĭeepada shirasana - Two legs over the head pose Gokhilanana mayurasana - Bow leg pose in peacock pose ![]() Savasana - Corpse posture Bow leg series (leg breaking)Įka pada gokhilasana - Bow leg pose (right/left)ĭeepada gokhilasana - Both legs bow leg pose Savasana - Corpse pose Double sided seriesĪkarna dhanurasana - Bow pulling pose (archer pose right leg across first)Ĭhatushkonasana - Four angle pose (left knee bent across first)Īrdha matsyendrasana - Spine twist pose (regular right/left - FULL right/left) Poorna dandayamana dhanurasana - Full standing bow Poorna bibhaktapada janushirasana - Full separate leg head to knee (splits)Įka pada rajakapotasana - Pigeon (left knee bent first/then right)ĭandayamana poorna janushirasana - Full standing head to knee pose (standing splits, stand on left first) Utthita paschimotthanasana - Upward stretching pose Pavanamuktasana - Gas (wind) removing pose Cobra seriesīibhakta pada paschimotthanasana - Separate leg stretching (straddle) Makarasana - Spider pose (reverse prayer hands) Utthita padmasana - Lifting lotus (lotus finger stand) Swastikasana - Good luck pose (right/left)Īdrha padmasana - Half lotus (right leg over first) Head down forehead to feet (compression).Siddhasana - Success in meditation pose (heel to heel) ![]() Samasana - Plain pose (two toes showing left over, right under) Move arms back and place hands on back in hands prayerĭandayamana dhanurasana - Standing bow pulling poseīibhakta hasta tuladandasana - Separate hands balancing stick poseĭandayamana bibhakatapada paschimotthanasana - Standing separate leg stretching poseīamanasana - Short man pose “beach pose” warm up if necessary)įirst, warm up with Astravakrasana (rock the baby) plus 3 x 20 leg circles.Finish with release foot, arm straight ahead.Pada hastasana - Hands to feet (head to knees)ĭandayamana bibhaktapada janushirasana - Standing separate legs head to knee pose (Finish with no hands)ĭandayamana janushirasana - Standing head to knee pose Pars ardha chandrasana - Lateral half moon poseĪrdha chandrasana - Half moon pose (backward bending) Surya namaskar - Salute to the sun (8 count series).Virabhadrasana - Salute to gods and goddesses (8 count series) x 2.
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