V tomto článku předkládáme pro veřejné použití osnovu série
Yoga chikitsa tak, jak se reálně praktikuje, t. j. včetně
pozdravů slunci, stojných pozic a závěrečných pozic.
Jedná se o doplněk prezenční výuky. Osnovu v žádném
případě nelze použít ke studiu bez učitele.
Pozdravy slunci
1. Surya namaskara A
2. Surya namaskara B
Stojné pozice
3. Padangusthasana
4. Padahastasana
5. Utthita trikonasana A, B
6. Utthita parsvakonasana A, B
7. Prasarita padottanasana A, B, C, D
8. Parsvottanasana
9. Utthita hasta padangusthasana A, B, C
10. Ardha baddha padmottanasana
11. Utkatasana
12. Virabhadrasana A, B
Tělo série
13. Dandasana,
Paschimottanasana A, B, C, D, E
14. Purvottanasana
15. Ardha baddha padma paschimottanasana
16. Tiryan mukhaikapada paschimottanasana
17. Janu sirsasana A, B, C
18. Marichyasana A, B, C, D
19. Navasana
20. Bhujapidasana A, B
21. Kurmasana, Supta kurmasana
22. Garbha pindasana
23. Kukkutasana
24. Baddha konasana
25. Upavistha konasana A, B
26. Supta konasana
27. Supta padangusthasana A, B
28. Ubhaya padangusthasana
29. Urdhva mukha paschimottanasana
30. Setu bandhasana
Závěrečné pozice
31. Urdhva dhanurasana, Paschimottanasana
32. Salamba sarvangasana, Halasana, Karnapidasana, Urdhva padmasana, Pindasana, Matsyasana, Uttana padasana
33. Sirsasana, Urdhva dandasana, Adho mukha virasana
34. Baddha padmasana
35. Yoga mudrasana
36. Padmasana
37. Utpluthi
38. Savasana
1. Surya namaskara A
2. Surya namaskara B
Stojné pozice
3. Padangusthasana
4. Padahastasana
5. Utthita trikonasana A, B
6. Utthita parsvakonasana A, B
7. Prasarita padottanasana A, B, C, D
8. Parsvottanasana
9. Utthita hasta padangusthasana A, B, C
10. Ardha baddha padmottanasana
11. Utkatasana
12. Virabhadrasana A, B
Tělo série
13. Dandasana,
Paschimottanasana A, B, C, D, E
14. Purvottanasana
15. Ardha baddha padma paschimottanasana
16. Tiryan mukhaikapada paschimottanasana
17. Janu sirsasana A, B, C
18. Marichyasana A, B, C, D
19. Navasana
20. Bhujapidasana A, B
21. Kurmasana, Supta kurmasana
22. Garbha pindasana
23. Kukkutasana
24. Baddha konasana
25. Upavistha konasana A, B
26. Supta konasana
27. Supta padangusthasana A, B
28. Ubhaya padangusthasana
29. Urdhva mukha paschimottanasana
30. Setu bandhasana
Závěrečné pozice
31. Urdhva dhanurasana, Paschimottanasana
32. Salamba sarvangasana, Halasana, Karnapidasana, Urdhva padmasana, Pindasana, Matsyasana, Uttana padasana
33. Sirsasana, Urdhva dandasana, Adho mukha virasana
34. Baddha padmasana
35. Yoga mudrasana
36. Padmasana
37. Utpluthi
38. Savasana
1. Surya namaskara A (Adho mukha svanasana)
2. Surya namaskara B (Virabhadrasana A)
3. Padangusthasana
4. Padahastasana
5a. Utthita trikonasana A
5b. Utthita trikonasana B
6a. Utthita parsvakonasana A
6b. Utthita parsvakonasana B
7a. Prasarita padottanasana A
7b. Prasarita padottanasana B
7c. Prasarita padottanasana C
7d. Prasarita padottanasana D
8. Parsvottanasana
9a. Utthita hasta padangusthasana A
9b. Utthita hasta padangusthasana B
9c. Utthita hasta padangusthasana C
10. Ardha baddha padmottanasana
11. Utkatasana
12a. Virabhadrasana A
12b. Virabhadrasana B
13a. Dandasana
13b. Paschimottanasana A
13c. Paschimottanasana B
13d. Paschimottanasana C
13e. Paschimottanasana D
13f. Paschimottanasana E
14. Purvottanasana
15. Ardha baddha padma paschimottanasana
16. Tiryan mukhaikapada paschimottanasana
17a. Janu sirsasana A
17b. Janu sirsasana B
17c. Janu sirsasana C
18a. Marichyasana A
18b. Marichyasana B
18c. Marichyasana C
18d. Marichyasana D
19. Navasana
20a. Bhujapidasana A
20b. Bhujapidasana B
21a. Kurmasana
21b. Supta kurmasana
22. Garbha pindasana
23. Kukkutasana
24. Baddha konasana
25a. Upavistha konasana A
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25b. Upavistha konasana B
26. Supta konasana
27a. Supta padangusthasana A
27b. Supta padangusthasana B
28. Ubhaya padangusthasana
29. Urdhva mukha paschimottanasana
30. Setu bandhasana
31a. Urdhva dhanurasana
31b. Paschimottanasana
32a. Salamba sarvangasana
32b. Halasana
32c. Karnapidasana
32d. Urdhva padmasana
32e. Pindasana
32f. Matsyasana
32g. Uttana padasana
33a. Sirsasana
33b. Urdhva dandasana
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33c. Adho mukha virasana
34. Baddha padmasana
35. Yoga mudrasana
36. Padmasana
37. Utpluthi
38. Savasana