Adho Mukha Svanasana

Vinyasa Abfolge:


SURYA NAMASKARA A
VINYASA: 9
DRISTI:  ANGUSTA MA DYA, NASAGRAI, NABI CHAKRA, BROOMADHYA
repeat 5 times

1    IN   thumb     hands up
                    
2    EX   nose      UTTANASANA
                    
3    IN   third eye head up
                    
4    EX   nose      CHATURANGA DANDASANA
                    
5    IN   third eye URDHVA MUKHA SVANASANA
                    
6    EX   navel     hips up
    5BR             ADHO MUKHA SVANASANA
                    
7    IN   third eye jump, head up
                    
8    EX   nose      UTTANASANA
                    
9    IN   thumb     hands up
                    
-    EX   nose      SAMASTHITIH

Adho Mukha Svanasana - Surya Namaskara A (= Sonnengebet) bildet den ersten Schritt in die Praxis des Ashtanga Vinyasa Yoga.

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