“Funusara” Sequence
All rounder 35min flow
Source: www.yogaraj.euPictures: www.yogajournal.com
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
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
Source: www.yogaraj.eu Pictures: www.yogajournal.com
Down Dog –Adho Mukha Svanasana
• Peddle the feet to open up the calfs and the hamstrings
Source: www.yogaraj.eu Pictures: www.yogajournal.com
Standing Forward bend variation –
Uttanasana variation
• To open up the shoulders as well as the hamstrings
Source: www.yogaraj.eu Pictures: www.yogajournal.com
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
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
Source: www.yogaraj.eu Pictures: www.yogajournal.com
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
Source: www.yogaraj.eu Pictures: www.yogajournal.com
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
Temple pose with eagle arm variation –
with Garundasana arm variation
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Side 1, optional forward bend
Temple pose with eagle arm variation –
with Garundasana arm variation
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Side 2, optional forward bend
Reverse Warrior – Viparita Virabhadrasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Side 2
Vinyasa = Plank + Chaturanga + Up Dog/cobra -
Uttihita Chaturanga dandasana + Chaturanga Dandasana + Urdhva Mukha Svanasana/Bhujangasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
Extended hand-to-big-toe pose or Knee variation -
Utthita Hasta Padangusthasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
Extended hand-to-big-toe pose or Knee variation -
Utthita Hasta Padangusthasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Side 2
high Lunge Pose (Horse Rider’s pose) –
Ashva sanchalanasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
high Lunge Pose (Horse Rider’s pose) –
Ashva sanchalanasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Scissor jump & side 2
Spidey Pose – Skandasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• 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
Twisting Garland Pose (prep for bound Garland pose) –
(prep pose for) Bada Malasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
Bada Malasana – more advanced twist variation
Twisting Garland Pose (prep for bound Garland pose) –
(prep pose for) Bada Malasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
Bada Malasana – more advanced twist variation
• Side 2
Crane Pose/Side Crane Pose–Bakasana/Parsva Bakasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• More advanced variation• Basic variation
Supported Headstand/Headstand/Rabbit Pose –
Salamba Sirsasana/sirsasana/Sasangasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Beginner variation
Upward plank pose/Table pose –Purvottanasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Beginner variation• Repeat 3x
Head-to-Knee forward bend –Janu sirsasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Side 1
Head-to-Knee forward bend –Janu sirsasana
Source: www.yogaraj.eu Pictures: www.yogajournal.com
• Side 2