|
|
Pose
Name (Sanskrit) |
Pose Name (English) |
Modifications |
|
1 |
Dandasana |
Staff (stick) |
Sit upright on a block |
|
2
|
Paschimottansasana A+B+C |
Intense back body stretch |
- Skip the forward fold - Wrap strap around both feet |
|
3
|
Purvottanasana |
Intense front body stretch |
Reverse table (bent legs) |
|
4 |
Ardha Badha Padma
Paschimottanasana |
Half bound lotus with intense
back body stretch |
- Use tree position instead of
lotus - Bind elbow instead of foot |
|
5
|
Tiryang Mukha Eka Pada Paschimottanasana |
Horizontal face position with
intense back body stretch |
- Sit upright on a block -
Skip the forward fold |
|
6
|
Janu Sirsasana A |
Head to knee A |
-
Sit upright on a block -
Skip the forward fold - Use strap around foot of
straight leg |
|
7 |
Janu Sirsasana B |
Head to knee B |
-
Repeat Janu Sirsasana A -
Sit upright on a block - Use strap around foot of
straight leg |
|
8
|
Janu Sirsasana C |
Head to knee C |
-
Repeat Janu Sirsasana A or B - Sit upright on a block |
|
9
|
Marichyasana A |
Posture of the Sage Marichi
– Marichi means a ray of light (of the sun or moon); he is
the Vedic Adam and ÒfatherÓ of humanity. |
-
Sit upright on a block -
Skip the forward fold -
Hold shin of bent leg with one or both hands - Use strap around foot of
straight leg |
|
10
|
Marichyasana B |
Posture of Marichi– Marichi means a ray
of light (of the sun or moon); he is the Vedic Adam and ÒfatherÓ of humanity. |
-
Sit upright on a block -
Skip the forward fold - Use tree position instead of
lotus -
Hold shin of upper leg with one or both hands |
|
11
|
Marichyasana C |
Posture of Marichi–
Marichi
means a ray of light (of the sun or moon); he is the Vedic Adam and ÒfatherÓ
of humanity. |
-
Sit upright on a block -
Wrap arm in front of shin -
Keep one hand on mat behind hips -
Hold shin of bent leg with one or both hands |
|
12
|
Marichyasana D |
Posture of Marichi– Marichi means a ray
of light (of the sun or moon); he is the Vedic Adam and ÒfatherÓ of humanity. |
-
Sit upright on a block - Use tree position instead of
lotus -
Hold shin with one or both hands |
|
13
|
Navasana |
Boat |
- Bent legs - Hold behind thighs - Keep feet on the floor |
|
14
|
n/a |
Lift up |
Blocks under hands |
|
15
|
Bhuja Pidasana |
Arm pressure |
Keep feet on floor with legs bent into a squat |
|
16
|
Kurmasana |
Turtle |
Hold outer ankles with hands |
|
17
|
Supta Kurmasana |
Sleeping Turtle |
-
Repeat Kurmasana -
Skip the hand bind |