“Light on Yoga” vadba
je zaporedje jogijskih položajev, ki jih je B.K.S. Iyengar v svoji knjigi objavil leta 1966. Položaji se z vsakim tednom dodajajo oz. spremenijo glede na pridobivanje moči, gibljivosti in durabilnosti vadečega. Med vadbo se uporabljajo pripomočki le, če so potrebni za izvedbo. Vadba je dinamična, prehodi iz položajev v položaj so fluidni.
Sekvenca 14. in 15. teden
- Salamba Sirsasana I
- Utthita and Parivrtta Trikonasana
- Utthita in Parivritta Parsvakonasana
- Virabhadrasana I, II, III
- Ardha Chandrasana
- Parsvottanasana
- Prasarita Padottanasana I, II
- Padangusthasana
- Padahastasana
- Uttanasana
- Parighasana
- Salabhasana or Makarasana
- Dhanurasana
- Bhujangasana
- Urdhva Prasarita Padasana
- Paripoorna ans Ardha Navasana
- Salamba Sarvangasana I
- Halasana
- Karnapidasana
- Supta Konasana
- Parsva Halasana
- Ekapada Sarvangasana
- Jatara Parivartanasana
- Mahamudra
- Janushirshasana
- Dandasana
- Paschimotanasana
- Ujjayi Pranayama with inhalation retention in Savasana
Napotki za vadeče:
“Consolidate the asanas and increase the length of stay in all of them.”
“Repeat and become steady in your daily practices. Those who find it difficult to master all the asanas within this period can continue with them for several more weeks.”
