InnovaGoods Yoga Dice Game Anandice User Manual

June 5, 2024
InnovaGoods

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.
  1.  Downward-facing dog: press the palms of the hands and soles of the feet. 30 seconds and repeat 3 times.
  2.  Plank: 1 minute and repeat 3 times.
  3.  Half-moon: hold the position for 1 minute and repeat twice with each leg.
  4.  Dancer: hold the position for 1 minute and repeat twice with each leg.
  5.  Eagle: hold the position on one foot for 40 seconds and repeat twice with each leg.
  6.  Bound angle: hold the position and perform repetitions to try to touch the ground.
  7.  Balancing stick: hold the position for 20 seconds and repeat 3 times.
  8. Tree: hold the position for 40 seconds and repeat 2 times with each leg.
  9. Side plank: hold the position for 1 minute and repeat twice with each side.
  10. Upward-facing dog: press with the palms on the ground. Hold for 1 minute and repeat 3 times.
  11. Seated forward bend: contract the abdomen while performing the exercise. Hold for 30 seconds and repeat 3 times.
  12. Extended triangle: hold the position for 30 seconds trying to go down as far as you can.
  13. Repeat 3 times.Cobra: lift the body off the ground and hold the position for 30 seconds. Repeat 3 times.
  14. Cat: raise your back and hold the position for 10 seconds. Then return to the starting position. Repeat 5 times.
  15.  Boat: hold position for 30 seconds and repeat 3 times.
  16.  Twisted chair: hold position 20 seconds
  17.  Chair: hold the position with the knees bent for 30 seconds and repeat 3 times.
  18.  Bow: hold for 30 seconds and repeat 3 times.
  19.  Locust: keep the torso and legs raised 20 seconds and repeat 3 times.
  20. Warrior I: hold the position for 1 minute and repeat twice with each side.
  21.  Lotus: hold the position for 30 seconds and repeat twice changing legs.
  22. Fish: hold position for 45 seconds and repeat 3 times.
  23.  Bridge: hold position 40 seconds and repeat 3 times.
  24. mountain: keep the feet and legs together, the abdomen contracted and the position for 30 seconds. Repeat 3 times.
  25. Lunge: Hold for 30 seconds and repeat twice with each side.
  26. Happy baby: hold the position for 1 minute and repeat twice.
  27. Cow face: grab the fingers of the left hand with those of the right. Hold for 15 seconds and repeat twice with each side.
  28. half lord of the fishes: hold the position for 1 minute and repeat twice with each side.
  29. Pigeon: hold the pose for 30 seconds and repeat twice with each leg.
  30. Open-angle: hold the posture 1 minute and repeat 3 times.
  31.  Caliper: hold for 30 seconds and repeat 3 times.
  32.  Head on knee: hold position for 50 seconds and repeat 2 times with each side.
  33.  Scale: hold the lift 15 seconds and repeat 3 times.
  34.  Warrior II: hold the position for 1 minute and repeat twice with each side.
  35.  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

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