International Yoga Day

Tuesday the 21th of June it will be International yoga day! Everywhere in the world will be held sessions, I will be found in Rome this year in the Auditorium Parco della Musica. (*)

They will all follow the Common Yoga Protocol written on this page, described in detail in this booklet and shown in this video.

In my neverending quest to make information more accessible I made a sheet with the protocol wich can be found here: common yoga protocol 2016. The asana’s only are pictured below.

Happy Yoga Day 🙂

common yoga protocol 2016 asanas

Yoga for the core

11201812_1205403246143572_3707342575064539143_nToday I designed a core sequence. Can be done in a dynamic way and with music. As always you can always rest in childpose in between. (*) are recoveryposes

  • Sun salutations
  • On feet
    • Chair
    • Warrior I
    • Warrior II / Flying warrior
    • Warrior III
  • On hands + feet
    • Downward dog
    • Downward dog three legged / threelegged with upperleg to side
    • Table top
    • Cat / cow
    • Table top / table top  arm + reverse leg up / Table top knee to elbow
    • Plank / Plank knee to elbow
    • Chaturanga Dadasana
    • Cobra (*)
  • On forearms + feet
    • Dolphin / Dolphin push up
    • Dolphin plank / 1 leg up / both feet to one side
  • On side
    • Side plank with dolphin arms
    • Side plank
  • Peak pose
    • Crow pose
    • Side crow
  • On butt
    • Boat pose (eg. 5 x 5 sec with a scale pose /  cross legged of stretched leg sitting lift up in between)
    • Boat pose knees to chest
    • Boat pose knee to reverse elbow
  • On belly
    • Sphinx
    • Cobra
    • Half Locust pose
    • Full Locust pose
  • On back
    • Crunches
    • Cicling in the air
    • Side crunches
    • (optional) Various poses like in this mini video
  • Resting
    • Wind removing pose (contracting every muscle in the body)
    • Savasana