Скачать или смотреть Yesudian week 21

This is the end of this programme! But there's another one coming in 21 weeks. I recommend repeating this one, and then join me in 21 weeks for part two: Yesudian book two, with 52 weeks! It's a little different - still breathing and poses, but some energy work as well - heart chakra concentration etc. In any case, here's this week's poses:

1) Full yogi breathing, no breath retention 7x
2) Bhastrika 3x10
3) Kumbhaka, 20-30 seconds retention 3x
4) Pranayama no. 4 (pushups with breath held) 3x5
5) Yoga mudra 3x
6) Mayurasana 3x
7) Ardha matsyendrasana 2x
8) Sirshasana 3x
9) Meditation 10 minutes
10) Savasana 10 minutes.

See you in 21 weeks! (29th of May).
Cheers,
Martin