今朝のヨガ（１２月２３日）

今朝は６時から愛ちゃんが来てくれて課題は”後屈”で行いました。

urdhva hastasana in svastikasana
badanguliyasana in svastikasana
adho mukha virasana

adho mukha svanasana
caturanga dandasana
urdhva mukha svanasana 3 times

adho mukha svanasana
uttanasana
tadasana

adho mukha svanasana
one leg up toes pointing up, each leg2 times
go to the wall
adho mukha vrksasana from one leg up, and both legs up

lie down on the stomach
salabhasana
bhujangasana
danurasana
parsva danurasana
half bekhasana
bekhasana

use the chair
sit on the chair, buttocks up and go back

sit in the chair
urdhva danurasana

bharadvajasana on the chair
turn around, uttanasana on the chair

supta tadasana
both legs up
urdhva prasarita padasana 90 60 45 30
dwi pada pavanamuktasana

like eka pada kapotasana
and both leg forward and yoga mudra

salamba sirsasana
eka pada sirsasana
baddha konasana
upavista konasana
sama konasana
baddha konasana
vajorasana
urdhava dandasana

salamba sarvangasana on the chair
eka pada sarvangasana

jathara parivartanasana
yoga mudra head on the chair

pranayama kapalabhati
meditation

viparita karani on the chair

と言う感じで行いました。