Laura Goldim Yoga

VINYASA YOGA

Sequência adequada para iniciantes ou intermediários inspirada no Ashtanga Vinyasa Yoga.

1. Mountain Pose Tadasana 2. Mindfulness Practice Section 3. Mountain Pose Namaste 4. Sankalpa Section 5. Om
Pranamasana

6. Palm Tree Pose Urdhva 7. Palm Tree Pose Side Bend 8. Palm Tree Pose Side Bend 9. Palm Tree Pose Urdhva 10. Sun Salutation A Surya
Hastotanasana Parsva Bhanga Parsva Bhanga Hastotanasana Namaskar A

11. Repeat 3 12. Hand to Big Toe Pose 13. Standing Forward Bend Hands 14. Mountain Pose Tadasana 15. Extended Triangle Pose
Padangusthasana Under Feet Pose Pada Hastasana Utthita Trikonasana

16. Extended Side Angle Pose 17. Extended Triangle Pose 18. Extended Side Angle Pose 19. Standing Wide Legged Pose 20. Intense Leg Stretch Pose
Utthita Parsvakonasana Utthita Trikonasana Utthita Parsvakonasana Hands On Hips Prasarita Tadasana Prasarita Padottanasana
Hands On Hips

21. Intense Leg Stretch Pose B 22. Intense Leg Stretch Pose D 23. Mountain Pose Tadasana 24. Tree Pose Prayer Hands 25. Tree Pose Prayer Hands
Prasarita Padottanasana B Prasarita Padottanasana D Vrksasana Anjali Mudra Vrksasana Anjali Mudra

VINYASA YOGA
 26. Downward Facing Dog Pose 27. Staff Pose Dandasana 28. Seated Forward Bend Pose 29. Head to Knee Pose Janu 30. Sage Twist Pose
Flow Adho Mukha Svanasana Flow Paschimottanasana Sirsasana Marichyasana

31. Marichi Pose C I Marichyasana 32. Head to Knee Pose Janu 33. Sage Twist Pose 34. Marichi Pose C I Marichyasana 35. Seated Forward Bend Pose
CI Sirsasana Marichyasana CI Paschimottanasana

36. Wind Release Pose 37. Bridge Pose Setubandha 38. Shoulderstand Pose 39. Plough Pose Halasana 40. Ear Pressure Pose
Pawanmuktasana Sarvangasana Sarvangasana Karnapidasana

41. Wind Release Pose 42. Supine Spinal Twist Pose II 43. Supine Spinal Twist Pose II 44. Wind Release Pose 45. Corpse Pose Savasana
Pawanmuktasana Supta Matsyendrasana II Supta Matsyendrasana II Pawanmuktasana

46. Yoga Nidra Section 47. Savasana Section 48. Ten Min Section Duration 49. Easy Pose Sukhasana 50. Mantra Section

VINYASA YOGA