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

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DOWNWARD DOG: FOREARMS AND HEAD ON THE FLOOR Downward Facing Pose Dedicated to Makara on the Head Adho Mukha Shirsha Makarasana (uh-DO MUK-uh SHEER-shuh muh-kuh-RAHS-uh-nuh) Pose Type: forward bend, inversion, core Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) DOWNWARD DOG: KNEES BENT Downward Facing Dog Pose Adho Mukha Shvanasana (uh-DO MUK-uh shwa-NAHS-uh-nuh) Modification: knees bent, heels up Pose Type: standing, forward bend Drishti Point: Nasagrai or Nasagre (nose)
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: Drishti Point: Nasagrai or Nasagre
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: Drishti Point: Hastagrai or Hastagr
Page 178 and 179: Pose Type: standing, forward bend D
Page 182 and 183: Revolved Feet Spread Out Intense St
Page 184: DOWNWARD DOG Downward Facing Dog Po
Page 189 and 190: Tip Toe Feet Spread Downward Facing
Page 191 and 192: DOWNWARD DOG: ONE-ARMED—ONE-LEGGE
Page 193 and 194: (PAHRSH-vuh EY-kuh PUH-duh uh-DO MU
Page 197 and 198: INTENSE SIDE STRETCH: HALF FORWARD
Page 199 and 200: INTENSE SIDE STRETCH: HALF FORWARD
Page 201 and 202: Intense Side Stretch Pose Prep. Par
Page 203 and 204: Intense Side Stretch Pose Parshvott
Page 205 and 206: Intense Side Stretch Pose Prep. Par
Page 209 and 210: TRIANGLE POSE: BINDING Half Bound E
Page 211: Also Known As: Revolved Intense Sid
Page 216 and 217: Warrior 2 Virabhadrasana 2 (veer-uh
Page 218 and 219: Prapada Utthita Parshva Konasana Pr
Page 220 and 221: Pose Type: standing, side bend, bin
Page 222 and 223: Revolved Side Angle Pose Prep. Pari
Page 224 and 225: Revolved Side Angle Pose Parivritta
Page 226 and 227: Tip Toe Both Arms Extended Reverse
Page 228 and 229: Modification: hand to the calf of t
Page 230 and 231: Warrior 1 Virabhadrasana 1 (vee-ruh
Page 232 and 233: Hand Position of the Pose Dedicated
Page 234 and 235: Bowing Reverse Prayer Warrior Nama
Page 236 and 237:
One Foot Behind the Head Side Angle
Page 238 and 239:
LUNGE: BACK KNEE ON THE FLOOR—FOR
Page 240 and 241:
Unsupported Extended Lizard Tail Lu
Page 242 and 243:
Son of Anjani (Lord Hanuman) Lunge
Page 244 and 245:
Son of Anjani (Lord Hanuman) Lunge
Page 246 and 247:
Revolved Paying Homage Lunge Pose P
Page 248 and 249:
LUNGE: BACK KNEE ON THE FLOOR UNDER
Page 250 and 251:
Modification: spine in Cat Tilt, ba
Page 252 and 253:
Tip Toe One Hand to Foot Son of Anj
Page 254 and 255:
Half Bound Revolved One-Legged King
Page 256 and 257:
LUNGE: BACK KNEE ON THE FLOOR—GRA
Page 258 and 259:
LUNGE: BACK KNEE ON THE FLOOR—FOO
Page 260 and 261:
Half Bound Revolved Spear Pose Prep
Page 262 and 263:
One Foot Behind the Head Extended L
Page 264 and 265:
Tip Toe One-Legged King Pigeon Pose
Page 266 and 267:
Revolved One-Legged King Pigeon Pos
Page 268 and 269:
One-Legged King Pigeon Pose 2 Eka P
Page 270 and 271:
LUNGE: BACK KNEE ON FLOOR—ONE-LEG
Page 273:
ONE LEG STRAIGHT, OTHER KNEE ON THE
Page 277 and 278:
Gate Pose Parighasana (puh-ri-GAHS-
Page 279 and 280:
Revolved Bound Gate Pose Parivritta
Page 281 and 282:
ONE LEG STRAIGHT OTHER KNEE ON THE
Page 283 and 284:
Half Lotus Half Pose Dedicated to L
Page 285 and 286:
Bound Half Lotus Extended Lizard Ta
Page 287 and 288:
ONE KNEE BENT TOWARD THE HIP: SPINE
Page 289 and 290:
Pigeon 1 Version B Ardha Baddha Par
Page 291 and 292:
Pose Dedicated to Sage Goraksha Gor
Page 294:
LUNGE: BACK KNEE OFF THE FLOOR Eque
Page 297 and 298:
LUNGE: BACK KNEE OFF THE FLOOR, BAC
Page 299 and 300:
LUNGE: BACK KNEE OFF THE FLOOR, BAC
Page 301 and 302:
Tip Toe Extended Lizard Tail Lunge
Page 303 and 304:
Bound Revolved Son of Anjani (Lord
Page 305 and 306:
Extended Leg to the Side Squat Pose
Page 307 and 308:
Utthita Parshva Pada Upaveshasana (
Page 309 and 310:
Padma Mudra Utthita Parshva Pada Up
Page 311 and 312:
Drishti Point: Parshva Drishti (to
Page 313 and 314:
Extended Leg to the Side Tip Toe Sq
Page 315 and 316:
SIDE LUNGE: SITTING BONE TO THE HEE
Page 317 and 318:
SIDE LUNGE: SITTING BONE TO THE HEE
Page 319 and 320:
Fierce Pose Utkatasana (OOT-kuh-TAH
Page 322:
CHAIR SQUAT: HIGH STANCE—ONE HAND
Page 325 and 326:
Hands Bound Ear Pressure Fierce Pos
Page 327 and 328:
Revolved Fierce Pose Parivritta Utk
Page 329 and 330:
CHAIR SQUAT: HIGH STANCE—TWIST AN
Page 331 and 332:
CHAIR SQUAT: HIGH STANCE HEELS UP
Page 333 and 334:
Page 335 and 336:
Unsupported Bound Tip Toe Wagtail P
Page 337 and 338:
CHAIR SQUAT: HIGH STANCE—BALLET T
Page 339 and 340:
Page 341 and 342:
Easy Leg Position and Complete Arm
Page 343 and 344:
SQUAT: HEELS UP—KNEES APART Hand
Page 345 and 346:
SQUAT: HEELS UP—KNEES TOGETHER—
Page 347 and 348:
Tip Toe Pose Prapadasana (pruh-puh-
Page 349 and 350:
Knees to the Shoulders Seated Tip T
Page 351 and 352:
SQUAT: HEELS UP—TWISTS Tip Toe Ea
Page 353 and 354:
One Hand to the Foot Tip Toe Noose
Page 355 and 356:
SQUAT: HEELS DOWN—ARMS BELOW HEAD
Page 357 and 358:
SQUAT: HEELS DOWN—ARMS ABOVE HEAD
Page 359 and 360:
Half Bound Noose Pose Ardha Baddha
Page 361 and 362:
ONE-LEGGED SQUAT: FOOT TO KNEE One-
Page 363 and 364:
Baby Cradle Pose in One-Legged Tip
Page 365 and 366:
ONE-LEGGED SQUAT: FOOT TO KNEE & ON
Page 367 and 368:
2 & 3. standing one-legged balance,
Page 369 and 370:
ONE-LEGGED SQUAT: ONE LEG STRAIGHT
Page 371 and 372:
Sundial Pose in One-Legged Garland
Page 373 and 374:
ONE-LEGGED SQUAT: LEG BEHIND THE HE
Page 375 and 376:
Drishti Point: Angushtamadhye or An
Page 377 and 378:
SQUAT: ONE HEEL UP, ONE HEEL DOWN
Page 379 and 380:
Hands Bound Garland Pose Baddha Has
Page 381 and 382:
SQUAT: HEELS UP—KNEES WIDE, FORWA
Page 383:
Garland Pose Malasana (mah-LAHS-uh-
Page 388 and 389:
SQUAT: HEELS UP—KNEES WIDE, FORWA
Page 390 and 391:
Intense Wrist Stretch Supported Tip
Page 392 and 393:
SQUAT: HEELS UP—KNEES WIDE, ARM M
Page 394 and 395:
SQUAT: HEELS UP—KNEES WIDE, KNEES
Page 396 and 397:
Drishti Point: Urdhva or Antara Dri
Page 398 and 399:
Seated Poses EASY POSE ACCOMPLISHED
Page 401 and 402:
Easy Pose Sukhasana (suk-AHS-uh-nuh
Page 403 and 404:
Sukhasana (suk-AHS-uh-nuh) Pose Typ
Page 405 and 406:
Sideways Easy Pose Parshva Sukhasan
Page 407 and 408:
FIRE LOG POSE Fire Log Pose Agnista
Page 409 and 410:
Revolved Fire Log Pose Parivritta A
Page 411 and 412:
Viparita Namaskar Parivritta Ardha
Page 413 and 414:
Reverse Prayer Lotus Pose Viparita
Page 415 and 416:
Lotus Pose Padmasana (puhd-MAHS-uh-
Page 417 and 418:
LOTUS POSE: TWISTS Pose Dedicated t
Page 419 and 420:
Revolved Western Intense Stretch Po
Page 421 and 422:
Hands Bound Lotus Pose Baddha Hasta
Page 423 and 424:
Parshva Yoga Mudrasana (PARHSH-vuh
Page 425 and 426:
Embryo in the Womb Pose Garbha Pind
Page 427 and 428:
Pose Dedicated to Sage Marichi 4 Ma
Page 429 and 430:
Agasthiyarasana (uh-guhs-ti-yahr-AH
Page 431 and 432:
Upavishta Pashasana (u-puh-VISH-tuh
Page 435 and 436:
Half Lord of the Fishes Pose Ardha
Page 437 and 438:
BOTH KNEES BENT: BINDING FORWARD BE
Page 439 and 440:
Pose Type: seated, forward bend, tw
Page 441 and 442:
Pose Dedicated to Sage Marichi Prep
Page 443 and 444:
LOTUS POSE: BINDING & TWISTS—KNEE
Page 445 and 446:
Root Lord of the Fishes Pose Prep.
Page 447 and 448:
Bound Angle Pose Baddha Konasana (B
Page 449 and 450:
Reverse Prayer Bound Angle Pose Vip
Page 451 and 452:
Sideways Bound Leg Bound Angle Pose
Page 453 and 454:
Equilibrium Bound Angle Pose 2 Tuly
Page 455 and 456:
STAR POSE Easy Embryo in the Womb P
Page 457 and 458:
Upward Star Pose Urdhva Tarasana (O
Page 459 and 460:
Broken Wing Pose Avabhinna Pakshaka
Page 461 and 462:
Supta Kurmasana Prep. (SUP-tuh koor
Page 463 and 464:
Also Known As: Ardha Urdhva Upavist
Page 465 and 466:
Pose Dedicated to Sage Koormamuni K
Page 467 and 468:
Upward Seated Angle Pose Urdhva Upa
Page 469 and 470:
(puhd-ahng-GOOSH-tuh u-puh-VISH-tuh
Page 471 and 472:
Also Known As: Back of the Body Pra
Page 473 and 474:
Seated Angle Pose Upavishta Konasan
Page 475 and 476:
Revolved Half Bound Equal Angle Pos
Page 477 and 478:
Both Hands to Foot Revolved Seated
Page 479 and 480:
LEGS STRAIGHT IN FRONT: FORWARD BEN
Page 481 and 482:
Western Intense Stretch Pose Paschi
Page 483 and 484:
(puh-ri-VRIT-tuh OORD-vuh EY-kuh HU
Page 485 and 486:
One Leg Upward Hand to Foot Revolve
Page 487 and 488:
Archer’s Pose Akarna Dhanurasana
Page 489 and 490:
Easy Lord of the Fishes Pose Prep.
Page 491 and 492:
(puh-ri-VRIT-tuh muh-ree-CHYAHS-uh-
Page 493 and 494:
Marichyasana 2 Prep. (muh-ree-CHYAH
Page 495 and 496:
Revolved Western Intense Stretch Po
Page 497 and 498:
HALF COW FACE POSE: FORWARD BEND &
Page 499 and 500:
Drishti (to the right), Parshva Dri
Page 501 and 502:
ONE LEG STRAIGHT, ONE LEG BENT: SHO
Page 503 and 504:
Also Known As: Half Bound Lotus Sea
Page 505 and 506:
Drishti Point: 1. Padhayoragrai or
Page 507 and 508:
Half Bound Lotus Infinity Pose Ardh
Page 509 and 510:
ONE LEG STRAIGHT, ONE KNEE BENT TO
Page 511 and 512:
Benu Bird Pose 1 Benvasana 1 (ben-V
Page 513 and 514:
Sundial Pose 3 Surya Yantrasana 3 (
Page 515 and 516:
Seated Leg Position of the Pose Ded
Page 517 and 518:
Seated Leg Position of the Pose Ded
Page 519 and 520:
Pose Type: seated, forward bend Dri
Page 521 and 522:
Both Hands to Foot Head to Knee Pos
Page 523 and 524:
HEAD TO KNEE POSE: TWISTS Revolved
Page 525 and 526:
HEAD TO KNEE POSE—SIDE BENDS Half
Page 528:
HEAD TO KNEE POSE—SIDE BENDS Half
Page 531 and 532:
Both Hands to the Head Sideways Hea
Page 533 and 534:
Sundial Pose 1 Surya Yantrasana 1 (
Page 535 and 536:
Virasana (veer-AHS-uh-nuh) Also Kno
Page 537 and 538:
Modification: palms facing up Pose
Page 539 and 540:
Hero Scale Pose Vira Tolasana (VEER
Page 541 and 542:
One Arm Upward Hero Pose Eka Urdhva
Page 543 and 544:
(PAHRSH-vuh buh-ruhd-vuhj-AHS-uh-nu
Page 545 and 546:
Page 547 and 548:
Half Pose Dedicated to Sage Marichi
Page 549 and 550:
Revolved Complete Thunderbolt Pose
Page 551 and 552:
Half Pose Dedicated to Sage Marichi
Page 553 and 554:
Easy Pose Dedicated to Sage Bharadv
Page 555 and 556:
Half Hero Half Bound Angle Pose Ard
Page 559 and 560:
Half Fire Log Pose in Half Bound He
Page 561 and 562:
Pose Dedicated to Sage Marichi 5 Ma
Page 563 and 564:
Baby Cradle Pose Prep. Hindolasana
Page 565 and 566:
LEG CRADLE: FOOT TO THE HIP & HALF
Page 567 and 568:
FOOT TO THE ARMPIT: BOTH KNEES BENT
Page 569 and 570:
Hands Bound Half Lotus Pose in Half
Page 571 and 572:
Seated Moonbird Pose Upavishta Chak
Page 573 and 574:
Ganesh Seal in Leg Position of Cow
Page 575 and 576:
Modification: elbows touching behin
Page 577 and 578:
Parshva Pada Gomukhasana (PAHRSH-vu
Page 579 and 580:
Upward Hands Upward Leg Position of
Page 581 and 582:
Half Bound Sideways Easy Leg Positi
Page 583 and 584:
Revolved One-Legged King Pigeon Pos
Page 585 and 586:
Easy One-Legged King Pigeon Pose 1
Page 587 and 588:
One-Legged King Pigeon Pose 1 Eka P
Page 589 and 590:
Pose of the Heavenly Spirits Prep.
Page 591 and 592:
Both Hands to Feet Bound One-Legged
Page 593 and 594:
ONE-LEGGED KING PIGEON: FOOT TO THE
Page 595:
kapota = pigeon
Page 599 and 600:
Urdhva Hasta Eka Pada Raja Kapotasa
Page 601 and 602:
Modification: back leg straight, fo
Page 604:
VERTICAL SPLITS: ARMS STRAIGHT ABOV
Page 608 and 609:
Revolved Sideways Pose Dedicated to
Page 610 and 611:
Mermaid Pose 4 Naginyasana 4 (nuh-g
Page 612 and 613:
Foot to the Head One-Legged King Pi
Page 614 and 615:
BOAT POSE: BOTH KNEES BENT Easy Boa
Page 616 and 617:
Pose Type: core, seated Drishti Poi
Page 619 and 620:
Easy Boat Pose Sukha Navasana (SUK-
Page 621 and 622:
Supported Boat Pose Salamba Navasan
Page 623 and 624:
Complete Boat Pose Paripurna Navasa
Page 625 and 626:
BOAT POSE: TWIST Revolved Boat Pose
Page 627 and 628:
Revolved Supported Boat Pose Parivr
Page 629 and 630:
BOAT POSE: ONE LEG STRAIGHT, ONE LE
Page 631 and 632:
Padayoragre (toes/feet) BOAT POSE:
Page 633 and 634:
(puh-ri-VRIT-tuh yo-guh-DUHN-duh na
Page 635 and 636:
Also Known As: Upward One-Legged Ha
Page 637 and 638:
Upward Facing Western Intense Stret
Page 639 and 640:
Bound Hands Upward Facing Western I
Page 641 and 642:
SIX TRIANGLES POSE Six Triangles Po
Page 643 and 644:
Revolved Half Wind Relieving Pose P
Page 645 and 646:
Upward Extended Legs Pose Urdhva Pr
Page 647 and 648:
Abdominal Lift Upward Facing Wester
Page 649 and 650:
Abdominal Lift Pose Dedicated to Ga
Page 651 and 652:
Abdominal Lift Lotus Pose Jathara P
Page 653 and 654:
Quadruped Poses CHILD’S POSE RABB
Page 655 and 656:
Child’s Pose Balasana (bah-LAHS-u
Page 657 and 658:
Pose Type: forward bend, twist Dris
Page 659 and 660:
CHILD’S POSE: TWISTS & HALF LOTUS
Page 661 and 662:
CHILD’S POSE: TWISTS—ONE-LEGGED
Page 663 and 664:
Equilibrium One-Legged Revolved Chi
Page 667 and 668:
Rabbit Pose Sasangasana (shuh-shahn
Page 669 and 670:
Both Hands to the Feet Cow Pose on
Page 671 and 672:
Leg Position of the Pose Dedicated
Page 673 and 674:
3. arm reaching to the back, leg re
Page 675 and 676:
ALL FOURS: CAT TILT Downward Facing
Page 677 and 678:
Tiger Pose Vyaghrasana (vyah-GRAHS-
Page 679 and 680:
ALL FOURS: DOG TILT Upward Facing D
Page 681 and 682:
Unsupported Tiger Pose Niralamba Vy
Page 683 and 684:
Uneven Wounded Duck Pose Prep. Vish
Page 685 and 686:
Half Bound Sideways Leg Position of
Page 687 and 688:
Revolved Half Lotus Cow Pose Parivr
Page 689 and 690:
PLANK POSE: LEG MODIFICATIONS Exten
Page 691 and 692:
One-Legged Extended Four Limbs Staf
Page 693 and 694:
One Hand Extended Four Limbs Staff
Page 695 and 696:
Utthita Chaturanga Dandasana (UT-ti
Page 697 and 698:
Parivritta Eka Hasta Utthita Chatur
Page 699 and 700:
Upward One Leg to the Side Extended
Page 701 and 702:
Uneven Repose Staff Pose Vishama Sa
Page 703 and 704:
PLANK ON FOREARMS: UNEVEN LEG AND A
Page 705 and 706:
FOUR LIMBED STAFF POSE: KNEES ON TH
Page 707 and 708:
Leg Position of One-Legged King Pig
Page 709 and 710:
Parivritta Chaturanga Dandasana (pu
Page 711 and 712:
FOUR LIMBED STAFF POSE: ONE ARMED O
Page 713 and 714:
Parshva Eka Hasta Chaturanga Dandas
Page 715 and 716:
Hands Spread Wide Four Limbed Staff
Page 717 and 718:
Pose Dedicated to Sage Vasistha Vas
Page 719 and 720:
SIDE PLANK: LEGS STRAIGHT Pose Dedi
Page 721 and 722:
(toes/feet) Hand to Foot Pose Dedic
Page 723 and 724:
Also Known As: Big Toe Side Plank M
Page 725 and 726:
Pose Dedicated to Vishvamitra Vishv
Page 727 and 728:
Page 729 and 730:
Pose Dedicated to Sage Vasishta Vas
Page 731 and 732:
Page 733 and 734:
Page 735 and 736:
Revolved Pose Dedicated to Sage Vas
Page 737 and 738:
Half Lotus One Big Toe Pose Dedicat
Page 739 and 740:
Page 741 and 742:
Backbends COW FACE POSE AND GARUDA
Page 743 and 744:
Half Pose Dedicated to Siddhar Kama
Page 745 and 746:
KNEES TO THE FLOOR: BACKBEND Camel
Page 747 and 748:
KNEES ON THE FLOOR: BACKBEND—HAND
Page 749 and 750:
Also Known As: Sage Korakar Pose (K
Page 751 and 752:
Half Camel Pose Ardha Ushtrasana (U
Page 753 and 754:
BACKBEND ON THE KNEES, HEAD AND SIT
Page 755 and 756:
Page 757 and 758:
Pigeon Pose Kapotasana (kuh-po-TAHS
Page 759 and 760:
One-Legged Pigeon Pose Eka Pada Kap
Page 761 and 762:
Tip Toe Bridge Pose Prapada Setu Ba
Page 763 and 764:
Unsupported Tip Toe Camel Pose Nira
Page 765 and 766:
Tip Toe Camel Pose Prapada Ushtrasa
Page 767 and 768:
Tip Toe Pigeon Pose Prapada Kapotas
Page 769 and 770:
Upward Tip Toe Bow Pose in One Hand
Page 771 and 772:
BACKBEND: HEADSTAND 1 ARM POSITION
Page 773 and 774:
BACKBEND: FOREARMS ON THE FLOOR, HE
Page 775 and 776:
Uneven Tip Toe Bound Wheel Pose Vis
Page 777 and 778:
BACKBEND: FOREARMS ON THE FLOOR, ON
Page 780 and 781:
Foot to the Head One-Legged Inverte
Page 782 and 783:
Prapada Eka Pada Urdhva Dhanurasana
Page 784 and 785:
Page 786 and 787:
Arm Balances LOTUS POSE PENDANT POS
Page 788 and 789:
Chakorasana (chuh-kor-AHS-uh-nuh) P
Page 790 and 791:
Upward Rooster Pose Urdhva Kukkutas
Page 792 and 793:
ARM BALANCE: PENDANT POSE Pendant P
Page 795 and 796:
Pendant Pose Lolasana (lo-LAHS-uh-n
Page 797 and 798:
One Foot Behind Head Crane Pose Eka
Page 799 and 800:
Two-Handed Arm Balance Dwi Hasta Bh
Page 801 and 802:
Firefly Pose 1 Tittibhasana 1 (ti-t
Page 803 and 804:
ARM BALANCE: ONE LEG STRAIGHT, ONE
Page 805 and 806:
Maksikanagasana 1 (muhk-shi-kah-nah
Page 807 and 808:
Pose Type: arm balance, forward ben
Page 809 and 810:
Revolved Leg Position of the Pose D
Page 811 and 812:
Ashtavakrasana Prep. (uh-shtuh-vuh-
Page 813 and 814:
Side Crane Pose Parshva Bakasana (P
Page 815 and 816:
Lotus Pose in Peacock Pose Padmasan
Page 817 and 818:
Swan Pose Hamsasana (huhms-AHS-uh-n
Page 819 and 820:
DUCK POSE Duck Pose Karandavasana (
Page 821 and 822:
Ardha Padma Adho Mukha Makarasana (
Page 823 and 824:
Pose Type: forearm balance, inversi
Page 825 and 826:
Scorpion Pose Vrishchikasana (vrish
Page 827 and 828:
Repose Pose Shayanasana (shuh-yuh-N
Page 829 and 830:
Seated Angle Pose in Downward Facin
Page 832 and 833:
HANDSTAND: BOTH KNEES BENT Frog Pos
Page 834 and 835:
(UHR-duh puhd-MAHS-uh-nuh in uh-DO
Page 836 and 837:
One-Legged Headstand 1 Eka Pada Shi
Page 838 and 839:
Leg Position of One-Legged King Pig
Page 840 and 841:
Pose Dedicated to Hanuman in Headst
Page 842 and 843:
Sideways Upward Lotus in Headstand
Page 844 and 845:
HEADSTAND 1 & 3 ARM POSITIONS: VARI
Page 846 and 847:
Pada Akunchanasana in Vishama Shirs
Page 848 and 849:
Page 850 and 851:
HEADSTAND 5 ARM POSITION: VARIOUS L
Page 852 and 853:
Page 854 and 855:
Modification: Side 1: arm and leg s
Page 856 and 857:
Upward Staff Pose in Headstand 6 Ur
Page 858 and 859:
Urdhva Padmasana in Shirshasana 7B
Page 860 and 861:
Drishti Point: Hastagrai or Hastagr
Page 862 and 863:
Pose Type: inversion, forward bend
Page 864 and 865:
Hands Bound Supported Whole Body Po
Page 866 and 867:
One-Legged Sideways Supported Whole
Page 868 and 869:
Half Bound Inverted Tortoise Pose A
Page 870 and 871:
Page 872 and 873:
Inverted Ear Pressure Raised Up Lot
Page 874 and 875:
Pindasana in Sarvangasana (pin-DAHS
Page 876 and 877:
Bound Inverted Tortoise Pose Baddha
Page 878 and 879:
SHOULDERSTAND: EAR PRESSURE POSE—
Page 880 and 881:
Shivalinga Pose Lingasana (ling-GAH
Page 882 and 883:
Plow Pose Halasana (huh-LAHS-uh-nuh
Page 884 and 885:
Hands Bound Feet Spread Wide Intens
Page 886 and 887:
Prone Poses STOMACH ON THE FLOOR CH
Page 888 and 889:
Adho Mukha Parshva Eka Padasana (uh
Page 890 and 891:
Lotus Staff Surrender Salutation Po
Page 892 and 893:
Page 894 and 895:
CHEST FACING THE FLOOR: TWIST & VER
Page 896 and 897:
Page 898 and 899:
Modification: feet on the floor Pos
Page 900 and 901:
Hand Position of the Pose Dedicated
Page 902 and 903:
Half Locust Pose Ardha Shalabhasana
Page 904 and 905:
One-Legged Frog Pose Eka Pada Bheka
Page 906 and 907:
Feet to the Head Supported Cobra Po
Page 908 and 909:
COBRA POSE Cobra Pose Bhujangasana
Page 910 and 911:
KING PIGEON POSE: HANDS TO THE FLOO
Page 912:
King Pigeon Pose Raja Kapotasana (R
Page 917 and 918:
KING PIGEON POSE: GRABBING ONTO THE
Page 919 and 920:
Upward Facing Dog Pose Urdhva Mukha
Page 921 and 922:
One Hand Upward Facing Dog Pose Eka
Page 923 and 924:
Eka Pada Urdhva Mukha Shvanasana (E
Page 925 and 926:
Modification: toes curled in, foot
Page 927 and 928:
Pose Type: prone, backbend Drishti
Page 929 and 930:
(nir-AH-luhm-buh puh-ri-POOR-nuh bu
Page 931 and 932:
Bow Pose Dhanurasana (duh-nur-AHS-u
Page 933:
BOW POSE: UNDER-HEAD GRIP—BOTH KN
Page 936 and 937:
(kong-guh-nuh-RAHS-uh-nuh) Pose Typ
Page 938 and 939:
BOW POSE: OVERHEAD GRIP—ONE KNEE
Page 940 and 941:
2. foot to the shoulder Pose Type:
Page 942 and 943:
Big Toe Bow Pose Padangushta Dhanur
Page 944 and 945:
(UHR-duh PUHD-muh EY-kuh HUH-stuh E
Page 946 and 947:
Lotus Cobra Pose Padma Bhujangasana
Page 948 and 949:
Pose Dedicated to Sage Gheranda 1B
Page 950 and 951:
Pose Dedicated to Sage Gheranda 2 G
Page 952 and 953:
Twined Legs Cobra Pose Parivitta Pa
Page 954 and 955:
Unsupported Leg Position of the Pos
Page 956 and 957:
CHEST ON THE FLOOR: BOTH LEGS STRAI
Page 958 and 959:
Formidable Face Pose Ganda Bherunda
Page 960 and 961:
Ganda Bherundasana (GUHN-duh bey-ru
Page 962 and 963:
Formidable Face Pose Ganda Bherunda
Page 964 and 965:
Nirakunjasana (neer-uh--kunj-AHS-uh
Page 966 and 967:
CHEST AND KNEES ON THE FLOOR: KNEES
Page 968 and 969:
Page 970 and 971:
Water Grove Pose Nirakunjasana (nee
Page 972 and 973:
Page 974 and 975:
Reverse Prayer One-Legged Water Gro
Page 976 and 977:
Page 978 and 979:
Page 980 and 981:
Drishti Point: Padayoragrai or Pada
Page 982 and 983:
Pose Type: prone, backbend Drishti
Page 984 and 985:
SHOULDER ON THE FLOOR: VARIOUS LEG
Page 986 and 987:
Modification: top leg straight and
Page 988 and 989:
Pose Type: supine (on the side), ba
Page 990 and 991:
Pose Type: supine (on the side), ba
Page 992 and 993:
Page 994 and 995:
Extended Hand to Big Toe Pose in In
Page 996 and 997:
Bound Angle Pose in Infinity Pose B
Page 998 and 999:
TRICEPS ON THE FLOOR: ONE LEG STRAI
Page 1000 and 1001:
ELBOW ON THE FLOOR: BOTTOM LEG STRA
Page 1002 and 1003:
ELBOW ON THE FLOOR: BOTH KNEES BENT
Page 1004 and 1005:
Extended Hand to Big Toe Half Cow F
Page 1006 and 1007:
1. finger tips of the top arm to th
Page 1008 and 1009:
Intense Ankle Stretch Pose in One-L
Page 1010 and 1011:
Pose Type: standing, backbend Drish
Page 1012 and 1013:
Modification: knees bent, fingertip
Page 1015 and 1016:
Feet Wide Eastern Intense Stretch P
Page 1017 and 1018:
2. straight leg off the floor, toes
Page 1019 and 1020:
EASTERN INTENSE STRETCH: FOREARMS T
Page 1021 and 1022:
EASTERN INTENSE STRETCH: FOREARMS T
Page 1023 and 1024:
2. left side view Pose Type: standi
Page 1025 and 1026:
Reclined Half Bound Lotus Pose in B
Page 1027 and 1028:
Bridge Whole Body Pose Setu Bandha
Page 1029 and 1030:
Hands Bound Bridge Whole Body Pose
Page 1031 and 1032:
One Hand to Ankle Bridge Whole Body
Page 1033 and 1034:
One-Legged Bridge Whole Body Pose E
Page 1036 and 1037:
BRIDGE: ONE LEG TO THE SKY One-Legg
Page 1040 and 1041:
BRIDGE: HEELS UP Tip Toe Bridge Who
Page 1042 and 1043:
BRIDGE: HEELS UP—ONE LEG CROSSED
Page 1044 and 1045:
One-Legged Tip Toe Bridge Whole Bod
Page 1046 and 1047:
Intense Ankle Stretch One-Legged Br
Page 1048 and 1049:
Modification: palms to the lower ba
Page 1050 and 1051:
HEAD AND SITTING BONES ON THE FLOOR
Page 1052 and 1053:
Fish Pose Matsyasana (muhts-YAHS-uh
Page 1054 and 1055:
Pose Type: seated, backbend, bindin
Page 1056 and 1057:
Fish Pose Matsyasana (muhts-YAHS-uh
Page 1058 and 1059:
Uttana Pada Garudasana (ut-TAHN-uh
Page 1060 and 1061:
Pose Type: standing (on the head an
Page 1062 and 1063:
BOTH KNEES BENT: ONE LEG CROSSED OV
Page 1064 and 1065:
Modification: knees apart, top foot
Page 1066 and 1067:
Modification: hand grabbing onto th
Page 1068 and 1069:
Also Known As: Reclining Waist Pose
Page 1070 and 1071:
Supta Padangushtasana 2 (SUP-tuh pu
Page 1072 and 1073:
ONE LEG STRAIGHT, ONE KNEE BENT: LE
Page 1074 and 1075:
Happy Baby Pose Sukha Balasana (SUK
Page 1076 and 1077:
ONE AND BOTH FEET BEHIND THE HEAD P
Page 1078 and 1079:
Reclined Angle Pose Supta Konasana
Page 1080 and 1081:
ONE LEG STRAIGHT TO THE SKY, ONE LE
Page 1082 and 1083:
One-Legged Reclined Hero Pose Eka P
Page 1084 and 1085:
Reclined Hero Pose Supta Virasana (
Page 1086 and 1087:
Page 1088 and 1089:
Reclined Complete Thunderbolt Pose
Page 1090 and 1091:
Page 1092 and 1093:
Pose Type: supine, forward bend Dri
Page 1094 and 1095:
Pose Type: supine Drishti Point: Bh
Page 1096 and 1097:
SUPINE LOTUS & CORPSE POSE Reclinin
Page 1098 and 1099:
ACKNOWLEDGMENTS Meet the talented p
Page 1100 and 1101:
Vanessa D. S. Snow W. Paul M. Kat D
Page 1102 and 1103:
Carolyn L. Tatiana U. Elena B. Step
Page 1104 and 1105:
Laura M. Victoria B. Eva M. Jemma B
Page 1106 and 1107:
Paula O. Dasha C. Elissa R. Eli M.
Page 1108 and 1109:
Susan M. Neil F. Justin L. Thank yo
Page 1110 and 1111:
avatara = divine manifestation, des
Page 1112 and 1113:
chitta = consciousness that compris
Page 1114 and 1115:
1000-1100 CE, emphasizing the physi
Page 1116 and 1117:
krakacha = a saw krounch (krouncha,
Page 1118 and 1119:
inner light nantum = to bow with re
Page 1120 and 1121:
sensual objects; withdrawal of the
Page 1122 and 1123:
supta = lying down or sleeping, rec
Page 1124 and 1125:
Valakhilya = flying wise and virtuo
Page 1126 and 1127:
* “Bitilisana” may also be tran
Page 1128 and 1129:
* “Shirshasana” may also be spe
Page 1130 and 1131:
CONTENTS Cover Title Page Welcome O
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2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

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