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VINYASA FLOW and practice


300 hour yoga teacher training in rishikesh

VINYASA FLOW

 

  • Introduction (10 min)

Om mantra

Pranayama/cleaning : khapalbati, bastrika and alternatenostrilbreathing.downward-facing-dog-yoga-pose1

  • Warm-up (10 min)

Surianamaskara A (3 rounds)

Surianamaskara B (3 rounds)

 

  • Sequences Postures (45 min)

 

  • Sequences – standing poses.

 

Sequence 1

Padangusthasana

Padahastasana

(Vinyasa)

PrasaritaPadottanasana A (beginners), B (intermediate) or C (adavance)

(Vinyasa)

Parsvottanasanaleft and right (go to nextsequenceafter right side…)

 

Sequence 2 (first right side and afterleftside)

Utthitatrikonasana

(Vinyasa)

Parivrittatrikonasanavinyasa-yoga-flow

(Vinyasa)

Utthitaparsvakonasana

(Vinyasa)

Parivrittaparsvakonasana

(Vinyasa)

Virabhadrasana I

(Vinyasa)

Virabhadrasana II

(Vinyasa)

Virabhadrasana III

(Vinyasa)

 

  • Sequence – twisting poses

 

In lotus pose (twist)

(Vinyasa)

In Dandasana (tiwst)

(Vinyasa)

In Marychyasana (twist)

(Vinyasa)

 

  • Inverted pose

Sirsasana A

 

  • Pranayama « relax »(5 min)

Alternatenostrilbreathing and natural breathing

  • Bandahs (10 min)

Jalandhara

Moola

Uddiyana

MahaBandha

 

  • Final relaxation in Shavasana (10 min)

 

Association for Yoga and Meditation500 hour yoga teacher training in rishikesh

Upper Tapovan, Laxman Jhula Road

Ph:- +91-7500277709

aymindia@gmail.com

www.indianyogaassociation.com

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A national yoga organization of india offers yoga courses and retreat in Rishikesh

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