“ funusara ” sequence

“Funusara” Sequence

All rounder 35min flow

Source: www.yogaraj.euPictures: www.yogajournal.com

http://www.yogaraj.eu/

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

• Easy shoulder opening

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

Cat and Cow – Marjaryasana and Bitilasana

• Repeat 2x to wake up the spine and your uddiyana bandha and gently open the heart


Down Dog –Adho Mukha Svanasana

• Peddle the feet to open up the calfs and the hamstrings


Mountain pose – Tadasana


Standing Forward bend variation –

Uttanasana variation

• To open up the shoulders as well as the hamstrings


Sun Salutation A - Surya Namaskar A

• Repeat approx twice staying in plank pose on your last one


Dolphin Plank Pose + Dolphin side plank-

Makara Adho mukha svanasana + 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


Dolphin Plank Pose + Dolphin side plank-

Makara Adho mukha svanasana + 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


Sphinx Pose –Salamba Bhujangasana


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)


Feathered Peacock pose –Pincha Mayurasana


Child’s Pose – Balasana

• Short break


Warrior II – ViraBhadrasana II


Reverse Warrior – Viparita Virabhadrasana


Half Moon Pose – Ardha Chandrasana


Temple pose with eagle arm variation –

with Garundasana arm variation


• Side 1, optional forward bend

Temple pose with eagle arm variation –

with Garundasana arm variation


• Side 2, optional forward bend



• Side 2

Reverse Warrior – Viparita Virabhadrasana


• Side 2

Half Moon Pose – Ardha Chandrasana


• Side 2



• Side 2

Vinyasa = Plank + Chaturanga + Up Dog/cobra -

Uttihita Chaturanga dandasana + Chaturanga Dandasana + Urdhva Mukha Svanasana/Bhujangasana


Mountain pose – Tadasana


Standing Forward Bend - Uttanasana


Extended hand-to-big-toe pose or Knee variation -

Utthita Hasta Padangusthasana


Extended hand-to-big-toe pose or Knee variation -

Utthita Hasta Padangusthasana


• Side 2

Standing Forward Bend - Uttanasana


high Lunge Pose (Horse Rider’s pose) –

Ashva sanchalanasana


high Lunge Pose (Horse Rider’s pose) –

Ashva sanchalanasana


• Scissor jump & side 2

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 sideImage courtesy of Spiderman


Garland Pose – Malasana

Twisting Garland Pose (prep for bound Garland pose) –

(prep pose for) Bada Malasana


Bada Malasana – more advanced twist variation

Twisting Garland Pose (prep for bound Garland pose) –

(prep pose for) Bada Malasana


Bada Malasana – more advanced twist variation

• Side 2

Crane Pose/Side Crane Pose–Bakasana/Parsva Bakasana


• More advanced variation• Basic variation

Supported Headstand/Headstand/Rabbit Pose –

Salamba Sirsasana/sirsasana/Sasangasana


• Beginner variation

Child’s Pose – Balasana

• Short break


Upward plank pose/Table pose –Purvottanasana


• Beginner variation• Repeat 3x

Head-to-Knee forward bend –Janu sirsasana


• Side 1

Head-to-Knee forward bend –Janu sirsasana


• Side 2

Seated Forward Bend – Paschimottanasana


Corpse Pose/Relaxation pose –Savasana


Foetus POse


Simple cross-legged pose –sukhasana


Namaste!


• You made it!

“ funusara ” sequence

Documents

pose virasanastart

tadasana source

salamba bhujangasana

ardha chandrasana source

pincha mayurasana source

dolphin plank

strong shoulders

eagle arm variation