|| : postures to be added only for 90 minute classes

SAVASANA to arrive in practice 5 minutes

ADHO MUKHA SVANASANA forehead on brick 1 minute

To enter the posture:

- from Adho Mukha Virasana, place a brick of medium height under the top of the forehead

- then firmly grasp the edges of the mat with your hands while your arms are straight

- keep the mat in the hands + come on the knees + curl the toes on the mat with the feet at the width of the mat

- straighten your legs + place the top of your forehead on the brick (adjust the height of the brick if it is too high or too low)

- invite students to do what is necessary so that the posture does not collapse but without overdoing it

QUADRICEPS STRETCH (D/G) 3 minutes/side

- progress in the posture by stopping in the step sufficient for everyone

We have put all the different steps in photos for you.

ADHO MUKHA SVANASANA 3 to 5 breaths

SUPTA PARIVRTTA GARUDASANA (D/G) 3 minutes/side

- progress in the posture by stopping in the step sufficient for everyone

- the knees must be placed on a support, if it is not the ground then use a brick by adapting the height

REST POSE 3 to 5 breaths