InnovaGoods Yoga Dice Game Anandice User Manual
- June 5, 2024
- InnovaGoods
Table of Contents
InnovaGoods Yoga Dice Game Anandice
TECHNICAL SPECIFICATIONS
- 7 wooden dice
- Manual
INSTRUCTIONS
- Roll a dice and then compare the illustration with the corresponding image in the manual to find instructions for that pose or chakra.
- If you only have a few minutes to perform the exercises, roll a few dice and perform a short sequence of poses. For a longer practice, roll the 7 Yoga Dice InnovaGoods® several times during the course of your session.
- Downward-facing dog: press the palms of the hands and soles of the feet. 30 seconds and repeat 3 times.
- Plank: 1 minute and repeat 3 times.
- Half-moon: hold the position for 1 minute and repeat twice with each leg.
- Dancer: hold the position for 1 minute and repeat twice with each leg.
- Eagle: hold the position on one foot for 40 seconds and repeat twice with each leg.
- Bound angle: hold the position and perform repetitions to try to touch the ground.
- Balancing stick: hold the position for 20 seconds and repeat 3 times.
- Tree: hold the position for 40 seconds and repeat 2 times with each leg.
- Side plank: hold the position for 1 minute and repeat twice with each side.
- Upward-facing dog: press with the palms on the ground. Hold for 1 minute and repeat 3 times.
- Seated forward bend: contract the abdomen while performing the exercise. Hold for 30 seconds and repeat 3 times.
- Extended triangle: hold the position for 30 seconds trying to go down as far as you can.
- Repeat 3 times.Cobra: lift the body off the ground and hold the position for 30 seconds. Repeat 3 times.
- Cat: raise your back and hold the position for 10 seconds. Then return to the starting position. Repeat 5 times.
- Boat: hold position for 30 seconds and repeat 3 times.
- Twisted chair: hold position 20 seconds
- Chair: hold the position with the knees bent for 30 seconds and repeat 3 times.
- Bow: hold for 30 seconds and repeat 3 times.
- Locust: keep the torso and legs raised 20 seconds and repeat 3 times.
- Warrior I: hold the position for 1 minute and repeat twice with each side.
- Lotus: hold the position for 30 seconds and repeat twice changing legs.
- Fish: hold position for 45 seconds and repeat 3 times.
- Bridge: hold position 40 seconds and repeat 3 times.
- mountain: keep the feet and legs together, the abdomen contracted and the position for 30 seconds. Repeat 3 times.
- Lunge: Hold for 30 seconds and repeat twice with each side.
- Happy baby: hold the position for 1 minute and repeat twice.
- Cow face: grab the fingers of the left hand with those of the right. Hold for 15 seconds and repeat twice with each side.
- half lord of the fishes: hold the position for 1 minute and repeat twice with each side.
- Pigeon: hold the pose for 30 seconds and repeat twice with each leg.
- Open-angle: hold the posture 1 minute and repeat 3 times.
- Caliper: hold for 30 seconds and repeat 3 times.
- Head on knee: hold position for 50 seconds and repeat 2 times with each side.
- Scale: hold the lift 15 seconds and repeat 3 times.
- Warrior II: hold the position for 1 minute and repeat twice with each side.
- Extended side angle: hold the position for 30 seconds trying to lower as much as you can. Repeat 3 times.
- Solar Plexus Chakra: located in the upper abdomen. You can perform the posture of the bow or plank.
- Root Chakra: located in the spine. You can perform the posture of warrior II or mountain.
- Sacral chakra: located in the lower abdomen. You can perform the pose of the dancer or cow face.
- Crown chakra: located in the crown. You can perform the posture of the mountain or tree.
- Third eye chakra: located between the eyes. You can perform the eagle or head on knees.
- Heart chakra: located in the centre of the chest. You can perform the cobra or bridge posture.
- Throat chakra: located in the throat. You can perform the cat or fish pose.
References
Read User Manual Online (PDF format)
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