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

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Modification: shoulders to the back of the knees, palms to the floor, knees bent Pose Type: seated, forward bend, core Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose) Bound Legs in Half Pose Dedicated to Sage Koormamuni Baddha Pada Ardha Koormamunyasana (BUH-duh PUH-duh UHR-duh koor-muh-mun-YAHS-uh-nuh) Pose Type: seated, forward bend, core, binding Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose) HORIZONTAL SPLITS: LEGS LIFTED Half Upward Seated Angle Pose Prep. in One Hand to Foot Boat Pose Ardha Urdhva Upavishta Konasana Prep. in Eka Hasta Pada Navasana (UHR-duh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh in EY-kuh HUH-stuh PUH-duh nuh-VAHS-uh-nuh)
Also Known As: Ardha Urdhva Upavistha Konasana Prep. in Eka Hasta Pada Navasana Modification: one leg straight, back of the other knee to the shoulder Pose Type: seated, forward bend, core Drishti Point: Hastagrai or Hastagre (hands) or Padhayoragrai or Padayoragre (toes/feet) Half Upward Seated Angle Pose Ardha Urdhva Upavishta Konasana (UHR-duh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh) Also Known As: Ardha Urdhva Upavistha Konasana Modification: palms to the floor, one leg straight up to the sky; other foot to the floor, knee to the chest Pose Type: seated, forward bend Drishti Point: Nasagrai or Nasagre (nose) Upward Seated Angle Pose Urdhva Upavishta Konasana (UHR-duh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
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:
Gate Pose Parighasana (puh-ri-GAHS-
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 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: Gate Pose Parighasana (puh-ri-GAHS-
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:
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 and 1130:
Thank you for buying this ebook, pu
Page 1131:
Copyright The information herein is
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