practice sheets
TRANSCRIPT
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1
Expire inhale/exhale 5 fois Adho Mukha vnsana
Inspire rdhva Mukha vnsana
Expire Uttnsana
Ashtnga Yoga Chikits Primary Series
Srya Namaskra A
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Linda Munro & Grald Disse
Inspire Inspire
Expire Chaturanga Dandsana
Expire Samasthitihi
Inspire Inspire
Samasthitihi
Expire Uttnsana
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2
Inspire Vrabhadrsana A
Expire Chaturanga Dandsana
Expire inhale/exhale 5 fois Adho Mukha vnsana
Inspire Vrabhadrsana A
Expire Uttnsana
Srya Namaskra B
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Linda Munro & Grald Disse
Inspire Utkatsana
Expire Uttnsana
Expire Chaturanga Dandsana
Expire Adho Mukha vnsana
Expire Samasthitihi
Inspire
Inspire
Samasthitihi
Expire Chaturanga Dandsana
Inspire rdhva Mukha vnsana
Inspire rdhva Mukha vnsana
Inspire rdhva Mukha vnsana
Inspire Utkatsana
Expire Adho Mukha vnsana
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3
Pdngusthsana & Pdahastsana Utthita & Parivritti Trikonsana Utthita & Parivritti Prvakonsana
Sequence Debout
5 10 respirations pour chaque position
Ltoile indique venez en samasthiti lavant du tapis
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Linda Munro & Grald Disse
Surya Namaskara A avant et aprs
Utkatsana
Prasrita Padottnsana A, B, C, D
Prvottnsana Utthita Hasta Pdngusthsana A, B, C
Ardha Baddha Padmottnsana
Utkatsana Vrabhadrsana A & B
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4
Nvsana - 5 fois levez entre chaque
Dandsana Pachimottnsana A, B, C Prvottnsana
Ardha Baddha Padma Pachimottnsana Trianga Mukhaikapda Pachimottnsana
Jnu rssana A, B, C
Marchysana A, B, C, D
Bhujapdsana
Primary Series 5 10 respirations pour chaque position
Ltoile indique vinyasa
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Linda Munro & Grald Disse
Krmsana Supta Krmsana Levez et Tittibhsana et sautez
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5
Garbha Pindsana Roulez 9 fois Kukkutsana
Baddha Konsana A, B, C
Upavista Konsana A & B
Supta Pdngusthsana A, B, C
Supta Konsana transitions
Ubhaya Pdngusthsana transition transition rdhva Mukha Pachimottnsana
Setu Bandhsana
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Linda Munro & Grald Disse
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6
rdhva Dhanursana 3 fois - 5 respirations
Pachimottnsana 10 respirations
Salamba Sarvngsana 10 - 25 respirations
Halsana 10 respirations
rsana 10 - 25 respirations
rdhva Dandsana 5 respirations
Yoga Mdr 10 - 20 respirations
avsana 10 30 minutes
Karnapdsana
rdhva Padmsana Pndsana Matsysana Uttna Padsana
Baddha Padmsana Panmsana Uthplutihi Padmsana
Finishing Sequence
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Balsana