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“ Funusara ” Sequence

“ Funusara ” Sequence . All rounder 35min flow. Hero’s Pose – Virasana. Start in Virasana hands in anjali mudra Roll shoulders back a few times Lift both arms up and bend sideways stretching both the right and the left side waist Easy twist both sides to wake up the core

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“ Funusara ” Sequence

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  1. “Funusara” Sequence All rounder 35min flow Source: www.yogaraj.eu Pictures: www.yogajournal.com

  2. Hero’s Pose – Virasana • Start in Virasana hands in anjalimudra • Roll shoulders back a few times • Lift both arms up and bend sideways stretching both the right and the left side waist • Easy twist both sides to wake up the core • Easy shoulder opening Source: www.yogaraj.eu Pictures: www.yogajournal.com

  3. Hero’s Pose – Virasana • Start in Virasana hands in anjalimudra • Roll shoulders back a few times • Lift both arms up and bend sideways stretching both the right and the left side waist • Easy twist both sides to wake up the core • Easy shoulder opening Source: www.yogaraj.eu Pictures: www.yogajournal.com

  4. Cat and Cow – Marjaryasanaand Bitilasana • Repeat 2x to wake up the spine and your uddiyanabandha and gently open the heart Source: www.yogaraj.eu Pictures: www.yogajournal.com

  5. Down Dog –AdhoMukhaSvanasana • Peddle the feet to open up the calfs and the hamstrings Source: www.yogaraj.eu Pictures: www.yogajournal.com

  6. Mountain pose – Tadasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  7. Standing Forward bend variation – Uttanasana variation • To open up the shoulders as well as the hamstrings Source: www.yogaraj.eu Pictures: www.yogajournal.com

  8. Sun Salutation A - Surya Namaskar A • Repeat approx twice staying in plank pose on your last one Source: www.yogaraj.eu Pictures: www.yogajournal.com

  9. Dolphin Plank Pose + Dolphin side plank-MakaraAdhomukhasvanasana + Forearm Vasisthasana • Focus on open and strong shoulders and strong core • Wake up the obliques by shifting sideways to a forearm vasisthasana • Return to the middle after finishing both sides Source: www.yogaraj.eu Pictures: www.yogajournal.com

  10. Dolphin Plank Pose + Dolphin side plank-MakaraAdhomukhasvanasana + Forearm Vasisthasana • Side 2: • Focus on open and strong shoulders and strong core • Wake up the obliques by shifting sideways to a forearm vasisthasana • Return to the middle after finishing both sides Source: www.yogaraj.eu Pictures: www.yogajournal.com

  11. Sphinx Pose –SalambaBhujangasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  12. Dolphin pose + Extended leg Variation –Makarasana • Variation of basic pose: lift your legs up, one at a time keeping them straight and active with toes facing downward (keeping your hips level) Source: www.yogaraj.eu Pictures: www.yogajournal.com

  13. Feathered Peacock pose –PinchaMayurasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  14. Child’s Pose – Balasana • Short break  Source: www.yogaraj.eu Pictures: www.yogajournal.com

  15. Down Dog –AdhoMukhaSvanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  16. Warrior II – ViraBhadrasana II Source: www.yogaraj.eu Pictures: www.yogajournal.com

  17. Reverse Warrior – ViparitaVirabhadrasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  18. Half Moon Pose – ArdhaChandrasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  19. Warrior II – ViraBhadrasana II Source: www.yogaraj.eu Pictures: www.yogajournal.com

  20. Temple pose with eagle arm variation – with Garundasanaarm variation • Side 1, optional forward bend Source: www.yogaraj.eu Pictures: www.yogajournal.com

  21. Temple pose with eagle arm variation – with Garundasanaarm variation • Side 2, optional forward bend Source: www.yogaraj.eu Pictures: www.yogajournal.com

  22. Warrior II – ViraBhadrasana II • Side 2 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  23. Reverse Warrior – ViparitaVirabhadrasana • Side 2 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  24. Half Moon Pose – ArdhaChandrasana • Side 2 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  25. Warrior II – ViraBhadrasana II • Side 2 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  26. Vinyasa = Plank + Chaturanga + Up Dog/cobra - UttihitaChaturangadandasana + ChaturangaDandasana + UrdhvaMukhaSvanasana/Bhujangasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  27. Down Dog –AdhoMukhaSvanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  28. Mountain pose – Tadasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  29. Standing Forward Bend - Uttanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  30. Extended hand-to-big-toe pose or Knee variation -Utthita Hasta Padangusthasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  31. Extended hand-to-big-toe pose or Knee variation -Utthita Hasta Padangusthasana • Side 2 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  32. Standing Forward Bend - Uttanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  33. high Lunge Pose (Horse Rider’s pose) – Ashvasanchalanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  34. high Lunge Pose (Horse Rider’s pose) – Ashvasanchalanasana • Scissor jump & side 2 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  35. Spidey Pose – Skandasana Inhale come to the middle Exhale and stretch your inner groin muscles and open your hip by straightening one leg while bending the other Keep the foot of the bent leg firmly on the floor Your hands rest lightly on the floor bearing as little weight as possible. OPTIONS: the toes of the straight foot point straight up, or are also anchored to the floor and both feet are parallel Repeat a few times on each side Image courtesy of Spiderman  Source: www.yogaraj.eu Pictures: www.yogajournal.com

  36. Garland Pose – Malasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  37. Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) BadaMalasana BadaMalasana– more advanced twist variation Source: www.yogaraj.eu Pictures: www.yogajournal.com

  38. Twisting Garland Pose (prep for bound Garland pose) – (prep pose for) BadaMalasana BadaMalasana– more advanced twist variation • Side 2 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  39. Crane Pose/Side Crane Pose–Bakasana/ParsvaBakasana • More advanced variation • Basic variation Source: www.yogaraj.eu Pictures: www.yogajournal.com

  40. Supported Headstand/Headstand/Rabbit Pose –SalambaSirsasana/sirsasana/Sasangasana • Beginner variation Source: www.yogaraj.eu Pictures: www.yogajournal.com

  41. Child’s Pose – Balasana • Short break  Source: www.yogaraj.eu Pictures: www.yogajournal.com

  42. Upward plank pose/Table pose –Purvottanasana • Beginner variation • Repeat 3x Source: www.yogaraj.eu Pictures: www.yogajournal.com

  43. Head-to-Knee forward bend –Janusirsasana • Side 1 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  44. Head-to-Knee forward bend –Janusirsasana • Side 2 Source: www.yogaraj.eu Pictures: www.yogajournal.com

  45. Seated Forward Bend – Paschimottanasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  46. Corpse Pose/Relaxation pose –Savasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  47. FoetusPOse Source: www.yogaraj.eu Pictures: www.yogajournal.com

  48. Simple cross-legged pose –sukhasana Source: www.yogaraj.eu Pictures: www.yogajournal.com

  49. You made it! Namaste! Source: www.yogaraj.eu Pictures: www.yogajournal.com

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