Curso para Inciantes-Parte 2

ABIY

Curso para Inciantes—PARTE 2

Esta seqüência para alunos iniciantes foi dada durante o Curso de Formação de Professores com Faeq Biria (27/11 –01/12/06).

Caixa de texto: 8th month Vrksasana (simplified) Vrksasana (simplified) with a wall Utthita Trikonasana Utthita Parsvakonasana Virabhadrasana I (Full Pose) Virabhadrasana II Parsvottanasana simplified : 3 x down and up Parivrtta Trikonasana (with block if necessary) Prasarita Padottanasana (Full pose) Supta Urdhva Hastasana Urdhva Prasarita Padasana stage III, II, I; (If there is time: III-II-III, II-I-II) ; III-II-I, III Sarvangasana stage III (the most important) EkaPada Supta Pavana Muktasana DwiPada Supta Pavana Muktasana Vajrasana Parvatasana in Vajrasana Yoga Mudrasana in Vajrasana Savasana 9th month – Think of Creating Rhythm Vrksasana (simplified) Vrksasana (simplified) with a wall Utthita Trikonasana Utthita Parsvakonasana Virabhadrasana I Virabhadrasana II Parivrtta Trikonasana From 1st week: Gomukhasana (standing) From 2nd week: Namaskar on the back in Tadasana From 3rd week Parsvottanasana (Full pose) Parsvottanasana simplified Prasarita Padottanasana From 2nd week: Uttanasana (crossed arms) Supta Urdhva Hastasana Urdhva Prasarita Padasana stage III-II-I ; I-II-III; III-II-I; III (10-20 sec each stage). If there is no time, III-II-I and I-II-III; finish with III (30-60 sec) From the 1st week: Urdhva Hastasana in Dandasana - Back against wall (sitting on a blanket if necessary) 1 min - In the space (sitting on a blanket if necessary) 1 min Preparation for Paripurna Navasana: From 2nd week: Stage 1 (Lift the bent legs) – 20sec From 3rd week: Stage 2 (stretch the arms) – 20 sec From 4th week: Stage 3 (stretch the legs) – 10 to 20 sec Sarvangasana stage IV and V ( 1 min) in 1st week; using the belt ( 1 min) in 2nd week; using the belt (1 min) + Halasana (30sec) in 3rd week) EkaPada Supta Pavana Muktasana DwiPada Supta Pavana Muktasana Vajrasana Parvatasana in Vajrasana Yoga Mudrasana in Vajrasana Savasana 10th month - Think of Creating Rhythm and Flow Vrksasana (simplified) Vrksasana (simplified)with a wall Utthita Trikonasana Utthita Parsvakonasana Virabhadrasana I Virabhadrasana II Parivrtta Trikonasana Gomukhasana in Tadasana Namaskar on the back in Tadasana Parsvottanasana (Full pose) Parsvottanasana simplified Prasarita Padottanasana Uttansana (cross arms) Supta Urdhva Hastasana Urdhva Prasarita Padasana stage III-II-I ; I-II-III; III-II-I; III (10-20 seg each stage). If there is no time, III-II-I and I-II-III; Urdhva Hastasana in Dandasana - Back against wall (sitting on a blanket if necessary) 1 min - In the space (sitting on a blanket if necessary) 1 min Paripurna Navasana, stage by stage ( 20 sec / stage) – Each Stage twice Stage 1 (Lift the bent legs) – 20sec; Stage 2 (stretch the arms) – 20 sec; Stage 3 (stretch the legs) – 10 to 20 se Sarvangasana (1 min) Halasana (30 sec) EkaPada Supta Pavana Muktasana DwiPada Supta Pavana Muktasana Vajrasana (3 min) Parvatasana in Vajrasana Yoga Mudrasana in Vajrasana Savasana
11th month Vrksasana (simplified) From 1st week: Full Vrksasana Utthita Trikonasana Utthita Parsvakonasana Virabhadrasana I Virabhadrasana II From 3rd week: Ardha Candrasana Parivrtta Trikonasana Gomukhasana in Tadasana Namaskarasana on the back in Tadasana Parsvottanasana (Full POSE) Parsvottanasana simplified Prasarita Padottanasana Uttansana (cross arms) Supta Urdhva Hastasana Urdhva Prasarita Padasana stage III-II-I ; I-II-III; III-II-I; finish with III (10-20 sec each stage). If there is no time, III-II-I and I-II-III; Urdhva Hastasana in Dandasana (1min; If necessary, use blankets) Paripurna Navasana (from bent leg): 20-30 sec twice Preparation for Ardha Navasana (20 sec x 2) Sarvangasana (2 min) Halasana (1 min). From the 3rd week: 2 min EkaPada Supta Pavana Muktasana DwiPada Supta Pavana Muktasana Vajrasana (if time permits : 3 min) Parvatasana in Vajrasana Yoga Mudrasana in Vajrasana Savasana 12th month Vrksasana (simplified) Full Vrksasana Utthita Trikonasana Utthita Parsvakonasana Virabhadrasana I Virabhadrasana II Ardha Candrasana From 3rd week: Virabhadrasana III Parivrtta Trikonasana Gomukhasana in Tadasana Namaskarasana on the back in Tadasana Parsvottanasana (Full POSE) Parsvottanasana simplified Prasarita Padottanasana Uttansana (cross arms) Supta Urdhva Hastasana Urdhva Prasarita Padasana stage III-II-I ; I-II-III; III-II-I; III (10-20 seg each stage). If there is no time, III-II-I and I-II-III; Urdhva Hastasana in Dandasana (1min) If necessary, use blankets) Paripurna Navasana (20-30seg x2); Ardha Navasana from Paripurna Navasana (20 seg x 2) and Preparation for Ardha Navasana ( 20 seg x 2) Sarvangasana (3 min) Halasana (2 min) From 4th week: Jathara Parivartanasana ( 10 – 20 seg,) Note: If there is time only: EkaPada Supta Pavana Muktasana DwiPada Supta Pavana Muktasana Vajrasana (if time permits : 3 min) Parvatasana in Vajrasana Yoga Mudrasana in Vajrasana End of note Savasana 13th month Simplified Vrksasana Full Vrksasana (20-30 seg) Utthita Trikonasana Utthita Parsvakonasana Uttanasana (crossed arms) 10 -20seg Virabhadrasana I Virabhadrasana II Uttanasana (crossed arms) 10 -20seg Ardha Candrasana Virabhadrasana III Uttanasana (crossed arms) 10 -20seg Parivrtta Trikonasana Parivrtta Parsvakonasana: 1st Preparation (1st week) 2nd Preparation ( 2nd week) 3rd preparation ( 3 rd week) 4th preparation ( 4th week) Parsvottanasana (Full pose) Prasarita Padottanasana – I Padangusthasana (From 1st week) Padahastasana ( From 2 nd week) Classical Uttanasana ( From 3rd week) If time: Crossed arms Uttanasana ( 1 – 2 min) Adho Mukha Svanasana = 3 x (HAND TO THE WALL) without staying in the pose If time: Vajrasana Cycle Supta Urdhva Hastasana Urdhva Prasarita Padasana stage III-II-I ; I-II-III; Dandasana Urdhva Hastasana in Dandasana (1min) If necessary, use blankets) Paripurna Navasana (from Dandasana) Ardha Navasana (from Dandasana) Preparation for Ardha Navasana Sarvangasana (3 min); from 3rd week: 4 min Halasana (2 min), from 3rd week: 3 min Jathara Parivartanasana ( 10 – 20 sec x 2 ) Savasana