2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

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CONTENTS Cover Title Page Welcome Opening Prayer A Message from Mr. Yoga A History of Yoga The Eight Limbs of Yoga The Ujjayi Breath The Bandhas The Drishtis How to Approach Yoga Poses Relaxation and Meditation A Brief Summary of Chakras Benefits and Cautions for 8 Conditions STANDING POSES SEATED POSES CORE POSES QUADRUPED POSES BACKBENDS ARM BALANCES INVERSION POSES PRONE POSES SUPINE POSES Acknowledgments Glossary Newsletters Copyright
Copyright The information herein is not intended to replace the services of trained health professionals or be a substitute for medical advice. You are advised to consult with your health care professional with regard to matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention. Neither this exercise program nor any other exercise program should be followed without first consulting a health care professional. If you have any special conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of the program contained in this book. Copyright © 2015 Mr. Yoga, Inc. Photographs copyright © 2015 Daniel Lacerda, Mr. Yoga, Inc. All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the author’s intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at permissions@hbgusa.com. Thank you for your support of the author’s rights. Black Dog & Leventhal Publishers Hachette Book Group 1290 Avenue of the Americas, New York, NY 10104 hachettebookgroup.com blackdogandleventhal.com First ebook edition: December 2015 Management of layout and design by Tatiana Usova Cover design by Christopher Lin Cover photograph by Daniel Lacerda Cover © 2015 Hachette Book Group, Inc. Interior design by Sheila Hart Design, Inc. Additional proofreading by: Aggie Metford, Victoria Bergin, Susan Marchese Black Dog & Leventhal Publishers is an imprint of Hachette Books, a division of Hachette Book Group. The Black Dog & Leventhal Publishers name and logo are trademarks of Hachette Book Group, Inc. The Hachette Speakers Bureau provides a wide range of authors for speaking events. To find out more, go to www.HachetteSpeakersBureau.com or call (866) 376-6591. The publisher is not responsible for websites (or their content) that are not owned by the publisher. ISBN 978-0-316-27062-5 E3
Page 3 and 4:
Begin Reading Table of Contents New
Page 5 and 6:
A MESSAGE FROM MR. YOGA The ultimat
Page 7 and 8:
Tantra a very sexual reputation. Th
Page 9 and 10:
THE EIGHT LIMBS OF YOGA The Yoga Su
Page 11 and 12:
The second limb helps refine your s
Page 13 and 14:
hear, touch, and taste. Pratyahara
Page 15 and 16:
THE UJJAYI BREATH Breath is an esse
Page 17 and 18:
THE DRISHTIS Drishtis are the medit
Page 19 and 20:
RELAXATION AND MEDITATION Relaxatio
Page 21 and 22:
A BRIEF SUMMARY OF CHAKRAS
Page 23 and 24:
By combining the two methods above,
Page 25 and 26:
CONDITION 2. Carpal Tunnel To help
Page 27 and 28:
and that are demanding on the cardi
Page 29 and 30:
Arm balances with both feet off the
Page 31 and 32:
your internal organs and may be dam
Page 33 and 34:
Standing Poses MOUNTAIN POSE SIDE B
Page 35 and 36:
Viparita Namaskar Tadasana (vi-puh-
Page 37 and 38:
(tuh-DAHS-uh-nuh OORD-vuh BUH-duh h
Page 39 and 40:
Drishti Point: Nasagrai or Nasagre
Page 41 and 42:
TANDAVA AND LASYA DANCE MODIFICATIO
Page 43:
SIDE BENDS: ONE ARM UP OVER THE HEA
Page 47 and 48:
Utthita Stiti Bhujangasana (UT-ti-t
Page 49 and 50:
Drishti Point: Bhrumadhye or Ajna C
Page 51 and 52:
Page 53 and 54:
Half Bound Unsupported Bound One-Le
Page 55 and 56:
Pose Dedicated to Yogi Gitananda Gi
Page 57 and 58:
ONE LEG STANDING BALANCE: KNEE BENT
Page 59 and 60:
Pose Type: standing one-legged bala
Page 63 and 64:
Open Heart Lord of the Dance Pose A
Page 65 and 66:
Bound Lord of the Dance Pose Baddha
Page 67 and 68:
Unsupported Sideways Hand to Knee L
Page 69 and 70:
Standing Rising Wind Relieving Pose
Page 71 and 72:
ONE LEG STANDING BALANCE: BOTH KNEE
Page 73 and 74:
Tip Toe Pose Inspired by Parvati’
Page 75 and 76:
Drishti Point: Hastagrai or Hastagr
Page 77 and 78:
Modification: arm up over the head
Page 79 and 80:
Hand to Foot One-Legged Half Intens
Page 81 and 82:
ONE LEG STANDING BALANCE: BOTH KNEE
Page 83 and 84:
Pose Inspired by Shiva’s Vigorous
Page 85 and 86:
Reverse Prayer Tree Pose Viparita N
Page 87 and 88:
ONE LEG STANDING BALANCE: KNEE BENT
Page 91 and 92:
Hand Position of Cow Face Pose in T
Page 93 and 94:
Hand to Foot Hand to Knee Tree Pose
Page 95 and 96:
Extended One Foot Pose Utthita Ekap
Page 97 and 98:
Also Known As: Leg to the Side Pose
Page 99 and 100:
ONE LEG STANDING BALANCE: LEG STRAI
Page 101 and 102:
Revolved Bird of Paradise Pose Pari
Page 103 and 104:
ONE LEG STANDING BALANCE: BOTH LEGS
Page 105 and 106:
Bound Unsupported One Leg Stretched
Page 107 and 108:
ONE LEG STANDING BALANCE: STANDING
Page 109 and 110:
Half One Leg Stretched Upward Pose
Page 111 and 112:
Virabhadrasana 3 (VEER-uh buh-DRAHS
Page 114:
ONE LEG STANDING BALANCE: ONE LEG S
Page 118 and 119:
Parivritta Baddha Ardha Chandrasana
Page 120 and 121:
(Ardha Padma Ardha Uttanasana), Hal
Page 122 and 123:
Viparita Anahata Chakra Mudra in Pa
Page 124 and 125:
Page 126 and 127:
Revolved One Hand to Foot Half Stan
Page 128 and 129:
ONE-LEGGED SQUATS: TWISTS—GRABBIN
Page 130 and 131:
One-Legged Fierce Pose 2 Eka Pada U
Page 132 and 133:
Modification: hips low Pose Type: s
Page 134 and 135:
(HUH-stuh guh-ru-DAHS-uh-nuh in PAH
Page 136 and 137:
Viparita Namaskar Parivritta Visham
Page 138 and 139:
Half Foot Big Toe Pose Ardha Padang
Page 140 and 141:
STANDING FULL FORWARD BEND: BALLET
Page 142 and 143:
STANDING FULL FORWARD BEND: HANDS T
Page 144 and 145:
Page 146 and 147:
STANDING FULL FORWARD BEND: UNSUPPO
Page 148 and 149:
STANDING FULL FORWARD BEND: TWISTS
Page 150 and 151:
Revolved Intense Stretch Parivritta
Page 152 and 153:
Complete Firefly Pose 2 Paripurna T
Page 154 and 155:
Firefly Pose 4 B Tittibhasana 4 B (
Page 156 and 157:
Feet Spread Mountain Pose in Hero S
Page 158 and 159:
Book Stand Pose with Upward Bound H
Page 160 and 161:
Hand Position of the Pose Dedicated
Page 162 and 163:
Kalyasana (kahl-YAHS-uh-nuh) Modifi
Page 164 and 165:
Pose Type: standing, forward bend,
Page 166 and 167:
KALI SQUAT: HEELS UP—ARM POSITION
Page 168 and 169:
KALI SQUAT: HEELS UP—SIDE BENDS S
Page 170 and 171:
Tip Toe Pose Dedicated to Goddess K
Page 172 and 173:
KALI SQUAT: HEELS UP—BINDING Tip
Page 174 and 175:
ack of the hands to the floor, fing
Page 176 and 177:
Page 178 and 179:
Pose Type: standing, forward bend D
Page 180 and 181:
Pose Type: standing, forward bend,
Page 182 and 183:
Revolved Feet Spread Out Intense St
Page 184:
DOWNWARD DOG Downward Facing Dog Po
Page 188 and 189:
Downward Facing Dog Pose Adho Mukha
Page 190 and 191:
Leg Position of the Half Cow Face P
Page 192 and 193:
Hasta Kulpa Eka Pada Adho Mukha Shv
Page 194 and 195:
Modification: back leg straight and
Page 196 and 197:
Page 198 and 199:
Intense Side Stretch Pose Prep. Par
Page 200 and 201:
Intense Side Stretch Pose Parshvott
Page 202 and 203:
INTENSE SIDE STRETCH: FULL FORWARD
Page 204 and 205:
INTENSE SIDE STRETCH: FULL FORWARD
Page 206:
TRIANGLE POSE Extended Triangle Pos
Page 210 and 211:
Baddha Utthita Trikonasana (BUH-duh
Page 213:
WARRIOR 2 & SIDE ANGLE POSE Extende
Page 217 and 218:
Both Arms Extended Side Angle Pose
Page 219 and 220:
Ardha Baddha Utthita Parshva Konasa
Page 221 and 222:
SIDE ANGLE POSE: REVOLVED Revolved
Page 223 and 224:
Revolved Side Angle Pose Prep. Pari
Page 225 and 226:
REVERSE WARRIOR Both Arms Extended
Page 227 and 228:
Prapada Viparita Virabhadrasana (PR
Page 229 and 230:
(Vira Parampara) Pose Type: standin
Page 231 and 232:
Raised Bound Hands in Warrior 1 Urd
Page 233 and 234:
WARRIOR 1: FORWARD BEND—ARMS BEHI
Page 235 and 236:
Bowing Hands Bound Warrior Pose Nam
Page 237 and 238:
LUNGE: BACK KNEE ON THE FLOOR Eques
Page 239 and 240:
Page 241 and 242:
Hands Spread Out Extended Lizard Ta
Page 243 and 244:
Son of Anjani (Lord Hanuman) Lunge
Page 245 and 246:
Standing Pose of the Heavenly Spiri
Page 247 and 248:
Tip Toe Sideways Son of Anjani (Lor
Page 249 and 250:
Yudhasana 1 (yu-DAHS-uh-nuh) Pose T
Page 251 and 252:
One Foot Behind the Head Extended L
Page 253 and 254:
Tip Toe Both Hands to Foot Son of A
Page 255 and 256:
Bound Revolved Side Angle Pose Prep
Page 257 and 258:
One Hand in Prayer Revolved One-Leg
Page 259 and 260:
Both Hands Bound Revolved Spear Pos
Page 261 and 262:
Hands Bound Ankle Stretch Pose Badd
Page 263 and 264:
Tip Toe One-Legged King Pigeon Pose
Page 265 and 266:
LUNGE: BACK KNEE ON FLOOR—ONE-LEG
Page 267 and 268:
Page 269 and 270:
Page 271:
LUNGE: FRONT LEG STRAIGHT—BACKBEN
Page 276 and 277:
Gate Pose Parighasana (puh-ri-GAHS-
Page 278 and 279:
Page 280 and 281:
Revolved Gate Pose Parivritta Parig
Page 282 and 283:
Half Bound Half Pose Dedicated to L
Page 284 and 285:
Half Lotus Extended Lizard Tail Lun
Page 286 and 287:
HORSE POSE: SPINE STRAIGHT Half Bou
Page 288 and 289:
Mermaid Arm Position in Half Camel
Page 290 and 291:
Leg Position of Cow Face Pose on th
Page 292:
Son of Anjani (Lord Hanuman) Lunge
Page 296 and 297:
Reverse Prayer Son of Anjani (Lord
Page 298 and 299:
One Hand Rising Standing Pose of th
Page 300 and 301:
Extended Lizard Tail Lunge Pose Utt
Page 302 and 303:
Revolved Son of Anjani (Lord Hanuma
Page 304 and 305:
Prapada Parshva Anjaneyasana (PRUH-
Page 306 and 307:
Utthita Parshva Pada Upaveshasana (
Page 308 and 309:
Utthita Parshva Pada Upaveshasana (
Page 310 and 311:
Pose Type: standing, seated, forwar
Page 312 and 313:
Revolved Half Bound Extended Leg to
Page 314 and 315:
Extended Leg to the Side Tip Toe Sq
Page 316 and 317:
SIDE LUNGE: SITTING BONE TO THE HEE
Page 318 and 319:
2. knee off the floor Pose Type: st
Page 320:
Intense Wrist Stretch Fierce Pose U
Page 324 and 325:
CHAIR SQUAT: HIGH STANCE—HANDS IN
Page 326 and 327:
Intense Wrist Stretch Revolved Half
Page 328 and 329:
Revolved Fierce Pose Parivritta Utk
Page 330 and 331:
Revolved One Leg Bound Fierce Pose
Page 332 and 333:
CHAIR SQUAT: HIGH STANCE HEELS UP
Page 334 and 335:
Head to Knees Tip Toe Fierce Pose 2
Page 336 and 337:
Unsupported Tip Toe Wagtail Pose 2
Page 338 and 339:
Intense Ankle Stretch Tip Toe Fierc
Page 340 and 341:
Pendant Pose Prep. Lolasana Prep. (
Page 342 and 343:
Revolved Easy Leg Position of the P
Page 344 and 345:
Hand Position of the Pose Dedicated
Page 346 and 347:
Hands Bound Tip Toe Pose Baddha Has
Page 348 and 349:
SQUAT: HEELS UP—KNEES TOGETHER—
Page 350 and 351:
Supported Seated Tip Toe Pose Salam
Page 352 and 353:
Extended Side Tip Toe Noose Pose Ut
Page 354 and 355:
Prapada Pashasana Prep. (PRUH-puh-d
Page 356 and 357:
Garland Pose Prep. Malasana Prep. (
Page 358 and 359:
Extended Side Noose Pose Utthita Pa
Page 360 and 361:
Noose Pose Pashasana (puh-SHAHS-uh-
Page 362 and 363:
One-Legged Tip Toe Pose Eka Pada Pr
Page 364 and 365:
ONE-LEGGED SQUAT: FOOT UNDER THE KN
Page 366 and 367:
Supported One-Legged Tip Toe Pose S
Page 368 and 369:
ONE-LEGGED SQUAT: HALF LOTUS—HEEL
Page 370 and 371:
Page 372 and 373:
ONE-LEGGED SQUAT: ONE LEG STRAIGHT
Page 374 and 375:
One Foot Behind the Head Tip Toe Po
Page 376 and 377:
Bound Garland Pose Baddha Malasana
Page 378 and 379:
Page 380 and 381:
Garland Pose Malasana (mah-LAHS-uh-
Page 382 and 383:
Garland Pose Malasana (mah-LAHS-uh-
Page 385:
SQUAT: HEELS UP—KNEES WIDE, FORWA
Page 389 and 390:
SQUAT: HEELS UP—KNEES WIDE, ARMS
Page 391 and 392:
Unsupported Intense Ankle Stretch T
Page 393 and 394:
One Hand in Reverse Prayer Tip Toe
Page 395 and 396:
Root Lock Pose Prep. Mulabhandasana
Page 397 and 398:
Pose Dedicated to Sage Vamadeva 1 V
Page 399:
EASY POSE: KNEES HIGH Easy Pose Suk
Page 402 and 403:
Sukhasana (suk-AHS-uh-nuh) Modifica
Page 404 and 405:
Pose Type: seated, forward bend, co
Page 406 and 407:
ACCOMPLISHED ONE POSE Accomplished
Page 408 and 409:
Drishti Point: Urdhva or Antara Dri
Page 410 and 411:
Half Lotus Pose Ardha Padmasana (UH
Page 412 and 413:
Lotus Pose Padmasana (puhd-MAHS-uh-
Page 414 and 415:
Bound Lotus Pose Baddha Padmasana (
Page 416 and 417:
Simple Yoga Seal Laghu Yoga Mudra (
Page 418 and 419:
Revolved Lotus Pose Parivritta Padm
Page 420 and 421:
Pose Dedicated to Siddhar Vaasamuni
Page 422 and 423:
Yogic Seal Pose Prep. Yoga Mudrasan
Page 424 and 425:
LOTUS POSE: EMBRYO IN THE WOMB POSE
Page 426 and 427:
Revolved Pose Dedicated to Sage Mar
Page 428 and 429:
Revolved Half Pose Dedicated to Sag
Page 430 and 431:
Seated Noose Pose Prep. Upavishta P
Page 432:
BOTH KNEES BENT: BACKBEND, SIDE BEN
Page 436 and 437:
Half Lord of the Fishes Pose Ardha
Page 438 and 439:
BOTH KNEES BENT: BINDING & TWIST Po
Page 440 and 441:
Half Lord of the Fishes Pose 1 Prep
Page 442 and 443:
Pose Dedicated to Sage Marichi 3 Ma
Page 444 and 445:
FOOT TO THE BACK: TWISTS—KNEE BEN
Page 446 and 447:
Pose Dedicated to Sage Marichi 6 Pr
Page 448 and 449:
BOUND ANGLE POSE: ARMS BEHIND Bound
Page 450 and 451:
BOUND ANGLE POSE: SIDE BEND & BINDI
Page 452 and 453:
Equilibrium Bound Angle Pose 1 Tuly
Page 454 and 455:
Bound Angle Pose Baddha Konasana (B
Page 456 and 457:
Easy Embryo in the Womb Pose Sukha
Page 458 and 459:
One Hand Seated Eastern Intense Str
Page 460 and 461:
Tortoise Pose Prep. Kurmasana Prep.
Page 462 and 463:
Modification: shoulders to the back
Page 464 and 465:
Also Known As: Urdhva Upavistha Kon
Page 466 and 467:
Hands to Feet Upward Seated Angle P
Page 468 and 469:
Equal Angle Pose Samakonasana (suh-
Page 470 and 471:
Equal Angle Pose Samakonasana (suh-
Page 472 and 473:
Modification: mild version, backben
Page 474 and 475:
Bound Equal Angle Pose Baddha Samak
Page 476 and 477:
Revolved Bound Equal Angle Pose Par
Page 478 and 479:
Reverse Prayer Staff Pose Viparita
Page 480 and 481:
Western Intense Stretch Pose Paschi
Page 482 and 483:
Viparita Namaskar Paschimottanasana
Page 484 and 485:
LEGS STRAIGHT: ON THE SIDE & SCISSO
Page 486 and 487:
Bound Leg Archer’s Pose Baddha Pa
Page 488 and 489:
Pose Dedicated to Skanda Skandasana
Page 490 and 491:
Marichyasana 1 & 2 Prep. (muh-ree-C
Page 492 and 493:
Pose Dedicated to Sage Marichi 2 Pr
Page 494 and 495:
Seated Revolved Upward One Hand to
Page 496 and 497:
Infinity Pose Parivritta Paschimott
Page 498 and 499:
Half Cow Face Western Intense Stret
Page 500 and 501:
Urdhva Ardha Gomukha Paschimottanas
Page 502 and 503:
Urdhva Baddha Hasta Surya Yantrasan
Page 504 and 505:
ONE LEG STRAIGHT, ONE LEG BENT: HAL
Page 506 and 507:
Half Lotus Extended Revolved Hand t
Page 508 and 509:
ONE LEG STRAIGHT, ONE KNEE BENT TO
Page 510 and 511:
Page 512 and 513:
Reclined Half Hero Extended Hand to
Page 514 and 515:
GARUDA LEGS: BACKBEND, TWIST, FORWA
Page 516 and 517:
Bound Revolved Seated Leg Position
Page 518 and 519:
Sideways Twist Dedicated to Sage Bh
Page 520 and 521:
HEAD TO KNEE POSE: FORWARD BEND Hea
Page 522 and 523:
Head to Knee Pose C Prep. Janu Shir
Page 524 and 525:
Revolved Sideways Half Bound Angle
Page 526:
Sideways Head to Knee Pose Parshva
Page 530 and 531:
Half Bound Sideways Head to Knee Po
Page 532 and 533:
HEAD TO KNEE POSE: LEG LIFTED Hands
Page 534 and 535:
Prapada Virasana (PRUH-puh-duh veer
Page 536 and 537:
Lion Pose Dedicated to an Avatar of
Page 538 and 539:
2. spine straight Pose Type: 1. sea
Page 540 and 541:
Both Hands to Feet Hero Pose Dwi Ha
Page 542 and 543:
Revolved Hero Pose Parivritta Viras
Page 544 and 545:
THUNDERBOLT POSE: SITTING BONES ON
Page 546 and 547:
Revolved Complete Thunderbolt Pose
Page 548 and 549:
Ardha Baddha Marichyasana in Ardha
Page 550 and 551:
One Hand Sideways Complete Thunderb
Page 552 and 553:
Pose Dedicated to Virancha (Brahma)
Page 554 and 555:
ONE KNEE BENT TO THE BACK: OTHER FO
Page 556:
ONE KNEE BENT TO THE BACK: HALF LOT
Page 560 and 561:
Pose Dedicated to Sage Bharadvaja 2
Page 562 and 563:
One-Legged King Pigeon Pose 3 Eka P
Page 564 and 565:
Yogic Staff Pose Prep. Yogadandasan
Page 566 and 567:
Four Corner Pose Chatushkonasana (c
Page 568 and 569:
Half Bound Fire Log Pose in Half Yo
Page 570 and 571:
ONE LEG OVER THE SHOULDER: BOTH KNE
Page 572 and 573:
Pose Dedicated to Virancha (Brahma)
Page 574 and 575:
Cow Face Pose Gomukhasana (go-mu-KA
Page 576 and 577:
(Dighasrngasana) Pose Type: seated,
Page 578 and 579:
Hand to Foot Revolved Leg Position
Page 580 and 581:
COW FACE POSE: ELBOW & FOREARM ON T
Page 582 and 583:
Pose Dedicated to Sage Vamadeva Vam
Page 584 and 585:
ONE-LEGGED KING PIGEON: HIPS OFF TH
Page 586 and 587:
One-Legged King Pigeon Pose 1 Prep.
Page 588 and 589:
Revolved One-Legged King Pigeon Pos
Page 590 and 591:
Page 592 and 593:
ONE-LEGGED KING PIGEON: ASYMMETRICA
Page 594 and 595:
ONE-LEGGED KING PIGEON: FOOT TO THE
Page 598 and 599:
ONE-LEGGED KING PIGEON: BACK LEG ST
Page 600 and 601:
Eka Pada Raja Kapotasana 1 (EY-kuh
Page 602:
VERTICAL SPLITS: SPINE STRAIGHT Pos
Page 607 and 608:
Hands Bound Pose Dedicated to Hanum
Page 609 and 610:
VERTICAL SPLITS: BACK FOOT TOWARD T
Page 611 and 612:
Page 613 and 614:
Core Poses BOAT POSE SIX TRIANGLES
Page 615 and 616:
Sukha Navasana (SUK-uh nah-VAHS-uh-
Page 617:
BOAT POSE: BOTH KNEES BENT Boat Pos
Page 620 and 621:
Sukha Navasana (SUK-uh nah-VAHS-uh-
Page 622 and 623:
Supported Boat Pose Salamba Navasan
Page 624 and 625:
Boat Pose Navasana (nah-VAHS-uh-nuh
Page 626 and 627:
Revolved Supported Boat Pose—One-
Page 628 and 629:
Revolved Boat Pose Parivritta Navas
Page 630 and 631:
One-Legged Unsupported Boat Pose Ek
Page 632 and 633:
Baby Cradle Pose in Boat Pose Hindo
Page 634 and 635:
the side Pose Type: core, seated, t
Page 636 and 637:
2. grabbing onto the foot, nose to
Page 638 and 639:
Upward Facing Supported Western Int
Page 640 and 641:
Upward Facing Western Intense Stret
Page 642 and 643:
SUPINE: ONE LEG STRAIGHT, ONE LEG B
Page 644 and 645:
SUPINE: BOTH LEGS STRAIGHT Abdomina
Page 646 and 647:
SUPINE: BOTH LEGS STRAIGHT Two-Legg
Page 648 and 649:
SUPINE: GARUDA LEGS ON THE BACK Rec
Page 650 and 651:
SUPINE: FULL LOTUS Reclining Abdomi
Page 652 and 653:
Unsupported Abdominal Lift Lotus Po
Page 654 and 655:
CHILD’S POSE Child’s Pose Balas
Page 656 and 657:
(HUH-stuh guh-ru-DAHS-uh-nuh in bah
Page 658 and 659:
Revolved Child’s Pose Parivritta
Page 660 and 661:
Half Bound Lotus Revolved Child’s
Page 662 and 663:
Revolved Half Bow Pose in Equilibri
Page 664:
RABBIT POSE Hands Bound Rabbit Pose
Page 668 and 669:
Reverse Prayer in Leg Position of t
Page 670 and 671:
Intense Wrist Stretch Cow Pose Utta
Page 672 and 673:
ALL FOURS: NEUTRAL SPINE—ONE LEG
Page 674 and 675:
ALL FOURS: NEUTRAL SPINE—ONE LEG
Page 676 and 677:
Tiger Pose Vyaghrasana (vyah-GRAHS-
Page 678 and 679:
Tiger Pose Vyaghrasana (vyah-GRAHS-
Page 680 and 681:
Unsupported Tiger Pose Niralamba Vy
Page 682 and 683:
ALL FOURS: FOREARMS Cow Pose Bitila
Page 684 and 685:
Supported Tiger Pose Salamba Vyaghr
Page 686 and 687:
Revolved Half Lotus Cow Pose Parivr
Page 688 and 689:
PLANK POSE: ON THE FINGERTIPS & ARM
Page 690 and 691:
One-Legged Extended Four Limbs Staf
Page 692 and 693:
PLANK POSE: ARM AND LEG MODIFICATIO
Page 694 and 695:
Tree Pose in One-Legged Extended Fo
Page 696 and 697:
Drishti Point: Angushtamadhye or An
Page 698 and 699:
PLANK POSE: ONE LEG TO THE SIDE Leg
Page 700 and 701:
One Hand Staff Pose Dedicated to Ma
Page 702 and 703:
Pose Pada Eka Pada Raja Kapotasana
Page 704 and 705:
Hand to the Leg Sideways Uneven Leg
Page 706 and 707:
One Hand Four Limbed Staff Pose Eka
Page 708 and 709:
FOUR LIMBED STAFF POSE: KNEES OFF T
Page 710 and 711:
FOUR LIMBED STAFF POSE: KNEE TO THE
Page 712 and 713:
One Hand to the Side Four Limbed St
Page 714 and 715:
Vajra Chaturanga Dandasana (VAHJ-ru
Page 716 and 717:
Hands Spread Wide Four Limbed Staff
Page 718 and 719:
Pose Dedicated to Sage Vasishta Vas
Page 720 and 721:
SIDE PLANK: BOTTOM LEG OFF THE FLOO
Page 722 and 723:
Modification: top foot to the inner
Page 724 and 725:
Pose Dedicated to Vishvamitra Vishv
Page 726 and 727:
Pose Dedicated to Shiva the Destroy
Page 728 and 729:
SIDE PLANK ON FOREARMS: KNEES OFF T
Page 730 and 731:
Vasishtasana (vuh-sish-TAHS-uh-nuh)
Page 732 and 733:
Half Lotus Pose in Pose Dedicated t
Page 734 and 735:
SIDE PLANK ON FOREARMS: BOTTOM LEG
Page 736 and 737:
SIDE PLANK ON FOREARMS: HALF LOTUS
Page 738 and 739:
Lotus Pose in Pose Dedicated to Sag
Page 740 and 741:
Half Lotus Pose in Pose Dedicated t
Page 742 and 743:
COW FACE POSE AND GARUDA ON THE KNE
Page 744 and 745:
One-Legged Camel Pose Eka Pada Usht
Page 746 and 747:
Upward Salute Pose in Camel Pose Ur
Page 748 and 749:
Pose Dedicated to King Nahusha Nahu
Page 750 and 751:
(UHR-duh oosh-TRAHS-uh-nuh) Modific
Page 752 and 753:
ONE KNEE BENT TOWARD THE HIP: BACKB
Page 754 and 755:
Bed Pose Paryankasana (puhr-yuhng-K
Page 756 and 757:
BACKBEND ON THE KNEES AND HEAD: PIG
Page 758 and 759:
PIGEON POSE: ONE-LEGGED One-Legged
Page 760 and 761:
(EY-kuh PUH-duh kuh-po-TAHS-uh-nuh)
Page 762 and 763:
TOES CURLED IN: BACKBEND—HANDS TO
Page 764 and 765:
Half Tip Toe Camel Pose Ardha Prapa
Page 766 and 767:
Tip Toe Pigeon Pose Prapada Kapotas
Page 768 and 769:
BACKBEND: HEADSTAND 5 ARM POSITION
Page 770 and 771:
Urdhva Dhanurasana in Shirshasana 1
Page 772 and 773:
BACKBEND: FOREARMS ON THE FLOOR, BO
Page 774 and 775:
BACKBEND: FOREARMS ON THE FLOOR, HE
Page 776 and 777:
Baddha Pada Eka Pada Viparita Danda
Page 778:
out of the pose. Modification: fore
Page 781 and 782:
Tip Toe Upward Bow Pose Prapada Urd
Page 783 and 784:
Page 785 and 786:
Wild Thing Pose Chamatkarasana (kuh
Page 787 and 788:
ARM BALANCE: SITTING BONES & FEET O
Page 789 and 790:
Modification: 1. fingertips pointin
Page 791 and 792:
Side Rooster Pose Parshva Kukkutasa
Page 793:
ARM BALANCE: PENDANT POSE Pendant P
Page 796 and 797:
ARM BALANCE: ONE LEG OVER THE SHOUL
Page 798 and 799:
Crane Pose Bakasana (buh-KAHS-uh-nu
Page 800 and 801:
Firefly Pose 1 Tittibhasana 1 (ti-t
Page 802 and 803:
Pose Type: arm balance, forward ben
Page 804 and 805:
One-Legged Crane 2 Eka Pada Bakasan
Page 806 and 807:
Drishti Point: Angushtamadhye or An
Page 808 and 809:
(nose) ARM BALANCE: GARUDA LEGS Rev
Page 810 and 811:
ARM BALANCE: BOTH LEGS TO THE SIDE
Page 812 and 813:
Vishama Ashtavakrasana (VISH-uh-muh
Page 814 and 815:
Uneven Arms Side Crane Pose Vishama
Page 816 and 817:
ARM BALANCE: PEACOCK AND SWAN Peaco
Page 818 and 819:
Inversion Poses DUCK POSE DOLPHIN P
Page 820 and 821:
DOLPHIN POSE Downward Facing Pose D
Page 822 and 823:
Picha Mayurasana (pich-chuh muh-yoo
Page 824 and 825:
One-Legged Scorpion Pose Eka Pada V
Page 826 and 827:
Upward Lotus Pose in Peacock Feathe
Page 828 and 829:
One-Legged Downward Facing Tree Pos
Page 830:
HANDSTAND, LEG CROSSED OVER: GARUDA
Page 833 and 834:
Pada Svastikasana in Adho Mukha Vri
Page 835 and 836:
Urdhva Padmasana in Adho Mukha Vrik
Page 837 and 838:
Upward Staff Pose in Headstand 1 Ur
Page 839 and 840:
Bound Angle Pose in Headstand 1 Bad
Page 841 and 842:
Leg Position of the Pose Dedicated
Page 843 and 844:
Modification: thighs parallel to th
Page 845 and 846:
Sideways Uneven Upward Staff Pose P
Page 847 and 848:
Pada Gomukhasana in Shirshasana 5 (
Page 849 and 850:
Revolved Leg Position of One-Legged
Page 851 and 852:
Parshva Bakasana in Shirshasana 5 (
Page 853 and 854:
Modification: Side 1: arm bent at 9
Page 855 and 856:
Crane Pose in Uneven Headstand (Fus
Page 857 and 858:
Bound Angle Pose in Headstand 7B Ba
Page 859 and 860:
Pose Type: inversion, forward bend,
Page 861 and 862:
Pose Type: inversion, forward bend
Page 863 and 864:
SHOULDERSTAND: BOTH LEGS STRAIGHT
Page 865 and 866:
SHOULDERSTAND: ONE LEG UP, ONE LEG
Page 867 and 868:
Extended Hand to Big Toe Pose in Un
Page 869 and 870:
Page 871 and 872:
Upward Lotus in Whole Body Pose Urd
Page 873 and 874:
Upward Lotus Pose in Whole Body Pos
Page 875 and 876:
Parshva Pindasana in Sarvangasana (
Page 877 and 878:
Ear Pressure Pose Prep. Karnapidasa
Page 879 and 880:
Sideways Ear Pressure Pose Parshva
Page 881 and 882:
Ear Pressure Pose Karnapidasana (ku
Page 883 and 884:
Bound Hands Plow Pose Baddha Hasta
Page 885 and 886:
Reclined Upward Foot Thunderbolt Po
Page 887 and 888:
STOMACH ON THE FLOOR Pose Dedicated
Page 889 and 890:
Utthan Sarpa Godhasana (ut-TAHN-uh
Page 891 and 892:
Adho Mukha Jatara Parivartanasana (
Page 893 and 894:
Pose Type: arm balance, forward ben
Page 895 and 896:
Bound Downward Facing Pose Dedicate
Page 897 and 898:
Page 899 and 900:
Hands Bound Locust Pose Baddha Hast
Page 901 and 902:
LOCUST POSE: ONE LEG Half Locust Po
Page 903 and 904:
Mermaid Pose in Locust Pose Naginya
Page 905 and 906:
SPHINX POSE: BOTH KNEES BENT Suppor
Page 907 and 908:
Downward Facing Bound Angle Pose Ad
Page 909 and 910:
Cobra Pose Bhujangasana (buj-uhng-G
Page 911 and 912:
King Pigeon Pose Raja Kapotasana (R
Page 914:
KING PIGEON POSE: GRABBING ONTO THE
Page 918 and 919:
Feet to the Back King Pigeon Pose P
Page 920 and 921:
UPWARD DOG POSE: BOTH LEGS STRAIGHT
Page 922 and 923:
Upward Facing Dog Pose Urdhva Mukha
Page 924 and 925:
Urdhva Mukha Shvanasana (OORD-vuh M
Page 926 and 927:
Modification: grabbing onto the opp
Page 928 and 929:
Also Known As: Supported Cobra Pose
Page 930 and 931:
BOW POSE: UNDER-HEAD GRIP—BOTH KN
Page 932 and 933:
Sideways Bow Pose Parshva Dhanurasa
Page 935 and 936:
Little Bow Pose Laghu Dhanurasana (
Page 937 and 938:
Pose Type: prone, backbend Drishti
Page 939 and 940:
Both Hand One-Legged Big Toe Bow Po
Page 941 and 942:
Bow Pose Dhanurasana (duh-nur-AHS-u
Page 943 and 944:
Half Lotus Frog Pose Ardha Padma Bh
Page 945 and 946:
Also Known As: Lion Pose (Simhasana
Page 947 and 948:
Half Pose Dedicated to Sage Gherand
Page 949 and 950:
SAGE GHERANDA’S POSE: OVERHEAD GR
Page 951 and 952:
Pose Dedicated to Sage Gheranda 4 G
Page 953 and 954:
(PUH-duh guh-ru-DAHS-uh-nuh in EY-k
Page 955 and 956:
CHIN ON THE FLOOR & EAR ON THE FLOO
Page 957 and 958:
Formidable Face Staff Pose Danda Ga
Page 959 and 960:
Inverted Locust Pose Viparita Shala
Page 961 and 962:
Pose Type: prone, backbend, inversi
Page 963 and 964:
Intense Extended Puppy Dog Pose Utt
Page 965 and 966:
Aranyasana Prep. (uh-rah-NYAHS-uh-n
Page 967 and 968:
Half Lotus Intense Extended Puppy D
Page 969 and 970:
Feet Spread Wide Pose in Inverted L
Page 971 and 972:
Eight Limbs Pose Ashtangasana (uhsh
Page 973 and 974:
CHEST AND KNEES ON THE FLOOR: KNEES
Page 975 and 976:
Page 977 and 978:
Half Bow Pose in One-Legged Water G
Page 979 and 980:
Half Bow Pose in One-Legged Water G
Page 981 and 982:
knees bent, knee of the top leg res
Page 983 and 984:
Supine Poses SHOULDER ON THE FLOOR
Page 985 and 986:
(PAHRSH-vuh VAH-yu muk-TYAHS-uh-nuh
Page 987 and 988:
Pose Type: supine (on the side), tw
Page 989 and 990:
SHOULDER ON THE FLOOR: FOOT TO THE
Page 991 and 992:
SHOULDER ON THE FLOOR: FINGERS INTE
Page 993 and 994:
Infinity Pose Anantasana (uhn-uhnt-
Page 995 and 996:
TRICEPS ON THE FLOOR: BOTH KNEES BE
Page 997 and 998:
Pose Type: supine (on the side), mi
Page 999 and 1000:
TRICEPS ON THE FLOOR: HALF LOTUS &
Page 1001 and 1002:
Infinity Pose Anantasana (uhn-uhnt-
Page 1003 and 1004:
Page 1005 and 1006:
Pose Type: supine (on the side), mi
Page 1007 and 1008:
Half Eastern Intense Stretch Pose A
Page 1009 and 1010:
EASTERN INTENSE STRETCH: KNEES BENT
Page 1011 and 1012:
Pose Type: standing, backbend Drish
Page 1013:
EASTERN INTENSE STRETCH: ONE LEG ST
Page 1016 and 1017:
Page 1018 and 1019:
Easy Fish Pose Sukha Matsyasana (SU
Page 1020 and 1021:
Reverse Prayer One-Legged Easy Fish
Page 1022 and 1023:
EASTERN INTENSE STRETCH: ELBOWS ON
Page 1024 and 1025:
Reclined Hands Bound Twisted Stomac
Page 1026 and 1027:
Uneven Bridge Whole Body Pose Visha
Page 1028 and 1029:
Bridge Whole Body Pose Setu Bandha
Page 1030 and 1031:
Hand to Ankle Bridge Whole Body Pos
Page 1032 and 1033:
Half Bound Lotus One Hand to Ankle
Page 1034:
One-Legged Bridge Whole Body Pose E
Page 1037:
setu = bridge, dam or dike bandha =
Page 1041 and 1042:
Prapada Setu Bandha Sarvangasana (P
Page 1043 and 1044:
(VISH-uh-muh PUH-duh go-muk-AHS-uh-
Page 1045 and 1046:
One-Legged Hands Bound Tip Toe Brid
Page 1047 and 1048:
BRIDGE: LEGS STRAIGHT—BACK OF THE
Page 1049 and 1050:
floor by the heels, elbows to the f
Page 1051 and 1052:
Reverse Prayer Fish Pose Viparita N
Page 1053 and 1054:
Half Bound Lotus Fish Pose Ardha Ba
Page 1055 and 1056:
RECLINED BOUND ANGLE POSE & FISH PO
Page 1057 and 1058:
Reverse Prayer Intense Leg Stretch
Page 1059 and 1060:
Vajracchedika Prajnaparamita Sutra
Page 1061 and 1062:
1. elbows to the floor 2. arms stra
Page 1063 and 1064:
Reclined Twisting Fire Log Pose Sup
Page 1065 and 1066:
(SUP-tuh PUH-duh go-muk-AHS-uh-nuh)
Page 1067 and 1068:
(SUP-tuh bah-LAHS-uh-nuh) Also Know
Page 1069 and 1070:
Supta Vrikshasana (SUP-tuh vrik-SHA
Page 1071 and 1072:
Sideways Reclining Leg Position of
Page 1073 and 1074:
HAPPY BABY POSE & ONE FOOT BEHIND T
Page 1075 and 1076:
Reclined One Hand to Foot One Leg B
Page 1077 and 1078:
Hands Bound Yogic Sleep Pose Baddha
Page 1079 and 1080: Sideways Reclined Angle Pose Parshv
Page 1081 and 1082: ONE KNEE BENT TO THE BACK, OTHER LE
Page 1083 and 1084: One-Legged Reclined Hero Pose Eka P
Page 1085 and 1086: Reclined One-Legged Thunderbolt Pos
Page 1087 and 1088: Pose Type: supine Drishti Point: Bh
Page 1089 and 1090: Padayoragre (toes/feet) Reclining H
Page 1091 and 1092: the floor, toes flexed in Pose Type
Page 1093 and 1094: Drishti Point: Nasagrai or Nasagre
Page 1095 and 1096: Half Upward Facing Western Intense
Page 1097 and 1098: (hands) Corpse Pose Shavasana (shuh
Page 1099 and 1100: Aggie M. Susan M. Olga Q. B. Laura
Page 1101 and 1102: Paula O. Venessa S. Additional spec
Page 1103 and 1104: Erin B. Valeryia G. Michael C. Bren
Page 1105 and 1106: Kellys E. Diana M. Alessandra F. Ne
Page 1107 and 1108: Rachel M. Hue N. Deanna D. Aggie M.
Page 1109 and 1110: GLOSSARY A adho mukha = having the
Page 1111 and 1112: for the creation of the world, he i
Page 1113 and 1114: garbha kosha = uterus garbha pinda
Page 1115 and 1116: Kamala = Hindu Goddess of Wealth,
Page 1117 and 1118: manipuraka = a nervous plexus situa
Page 1119 and 1120: parigraha = hoarding, possessivenes
Page 1121 and 1122: Sankarar = yogi from the eighth cen
Page 1123 and 1124: tola = balance, scale tolana = weig
Page 1125 and 1126: the self, derived from “yuj”, m
Page 1127 and 1128: * “Ushtrasana” may also be spel
Page 1129: Thank you for buying this ebook, pu
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