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Rabbit Pose<br />
Sasangasana<br />
(shuh-shahn-GAHS-uh-nuh)<br />
Also Known As: Rabbit Foot Pose<br />
Pose Type: forward bend, inversion<br />
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)<br />
COW POSE ON THE HEAD: HALF LOTUS & GARUDA LEGS<br />
Half Bound Lotus Cow Pose on the Head<br />
Ardha Baddha Padma Shirsha Bitilasana<br />
(UHR-duh BUH-duh PUHD-muh SHEER-shuh bee-til-AHS-uh-nuh)<br />
Also Known As: Ardha Baddha Padma Shirsha Gavasana *<br />
Modification: crown of the head to the floor<br />
Pose Type: forward bend, inversion, binding<br />
Drishti Point: Nasagrai or Nasagre (nose), Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Rabbit Pose Sasangasana (shuh-shahn-GAHS-uh-nuh) Also Known As: Rabbit Foot Pose Pose Type: forward bend, inversion Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button) COW POSE ON THE HEAD: HALF LOTUS & GARUDA LEGS Half Bound Lotus Cow Pose on the Head Ardha Baddha Padma Shirsha Bitilasana (UHR-duh BUH-duh PUHD-muh SHEER-shuh bee-til-AHS-uh-nuh) Also Known As: Ardha Baddha Padma Shirsha Gavasana * Modification: crown of the head to the floor Pose Type: forward bend, inversion, binding Drishti Point: Nasagrai or Nasagre (nose), Nabhi, Nabhicakre, or Nabi Chakra (belly button)
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Begin Reading Table of Contents New
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A MESSAGE FROM MR. YOGA The ultimat
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Tantra a very sexual reputation. Th
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THE EIGHT LIMBS OF YOGA The Yoga Su
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The second limb helps refine your s
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hear, touch, and taste. Pratyahara
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THE UJJAYI BREATH Breath is an esse
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THE DRISHTIS Drishtis are the medit
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RELAXATION AND MEDITATION Relaxatio
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A BRIEF SUMMARY OF CHAKRAS
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By combining the two methods above,
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CONDITION 2. Carpal Tunnel To help
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and that are demanding on the cardi
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Arm balances with both feet off the
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your internal organs and may be dam
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Standing Poses MOUNTAIN POSE SIDE B
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Viparita Namaskar Tadasana (vi-puh-
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(tuh-DAHS-uh-nuh OORD-vuh BUH-duh h
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Drishti Point: Nasagrai or Nasagre
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TANDAVA AND LASYA DANCE MODIFICATIO
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SIDE BENDS: ONE ARM UP OVER THE HEA
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Utthita Stiti Bhujangasana (UT-ti-t
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Drishti Point: Bhrumadhye or Ajna C
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Drishti Point: Nasagrai or Nasagre
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Half Bound Unsupported Bound One-Le
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Pose Dedicated to Yogi Gitananda Gi
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ONE LEG STANDING BALANCE: KNEE BENT
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Pose Type: standing one-legged bala
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Open Heart Lord of the Dance Pose A
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Bound Lord of the Dance Pose Baddha
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Unsupported Sideways Hand to Knee L
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Standing Rising Wind Relieving Pose
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ONE LEG STANDING BALANCE: BOTH KNEE
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Tip Toe Pose Inspired by Parvati’
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Drishti Point: Hastagrai or Hastagr
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Modification: arm up over the head
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Hand to Foot One-Legged Half Intens
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ONE LEG STANDING BALANCE: BOTH KNEE
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Pose Inspired by Shiva’s Vigorous
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Reverse Prayer Tree Pose Viparita N
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ONE LEG STANDING BALANCE: KNEE BENT
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Hand Position of Cow Face Pose in T
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Hand to Foot Hand to Knee Tree Pose
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Extended One Foot Pose Utthita Ekap
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Also Known As: Leg to the Side Pose
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ONE LEG STANDING BALANCE: LEG STRAI
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Revolved Bird of Paradise Pose Pari
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ONE LEG STANDING BALANCE: BOTH LEGS
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Bound Unsupported One Leg Stretched
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ONE LEG STANDING BALANCE: STANDING
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Half One Leg Stretched Upward Pose
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Virabhadrasana 3 (VEER-uh buh-DRAHS
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ONE LEG STANDING BALANCE: ONE LEG S
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Parivritta Baddha Ardha Chandrasana
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(Ardha Padma Ardha Uttanasana), Hal
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Viparita Anahata Chakra Mudra in Pa
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Drishti Point: Nasagrai or Nasagre
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Revolved One Hand to Foot Half Stan
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ONE-LEGGED SQUATS: TWISTS—GRABBIN
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One-Legged Fierce Pose 2 Eka Pada U
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Modification: hips low Pose Type: s
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(HUH-stuh guh-ru-DAHS-uh-nuh in PAH
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Viparita Namaskar Parivritta Visham
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Half Foot Big Toe Pose Ardha Padang
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STANDING FULL FORWARD BEND: BALLET
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STANDING FULL FORWARD BEND: HANDS T
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Drishti Point: Nasagrai or Nasagre
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STANDING FULL FORWARD BEND: UNSUPPO
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STANDING FULL FORWARD BEND: TWISTS
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Revolved Intense Stretch Parivritta
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Complete Firefly Pose 2 Paripurna T
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Firefly Pose 4 B Tittibhasana 4 B (
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Feet Spread Mountain Pose in Hero S
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Book Stand Pose with Upward Bound H
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Hand Position of the Pose Dedicated
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Kalyasana (kahl-YAHS-uh-nuh) Modifi
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Pose Type: standing, forward bend,
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KALI SQUAT: HEELS UP—ARM POSITION
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KALI SQUAT: HEELS UP—SIDE BENDS S
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Tip Toe Pose Dedicated to Goddess K
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KALI SQUAT: HEELS UP—BINDING Tip
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ack of the hands to the floor, fing
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Drishti Point: Hastagrai or Hastagr
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Pose Type: standing, forward bend D
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Pose Type: standing, forward bend,
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Revolved Feet Spread Out Intense St
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DOWNWARD DOG Downward Facing Dog Po
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Downward Facing Dog Pose Adho Mukha
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Leg Position of the Half Cow Face P
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Hasta Kulpa Eka Pada Adho Mukha Shv
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Modification: back leg straight and
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Drishti Point: Bhrumadhye or Ajna C
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Intense Side Stretch Pose Prep. Par
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Intense Side Stretch Pose Parshvott
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INTENSE SIDE STRETCH: FULL FORWARD
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INTENSE SIDE STRETCH: FULL FORWARD
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TRIANGLE POSE Extended Triangle Pos
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Baddha Utthita Trikonasana (BUH-duh
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WARRIOR 2 & SIDE ANGLE POSE Extende
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Both Arms Extended Side Angle Pose
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Ardha Baddha Utthita Parshva Konasa
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SIDE ANGLE POSE: REVOLVED Revolved
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Revolved Side Angle Pose Prep. Pari
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REVERSE WARRIOR Both Arms Extended
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Prapada Viparita Virabhadrasana (PR
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(Vira Parampara) Pose Type: standin
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Raised Bound Hands in Warrior 1 Urd
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WARRIOR 1: FORWARD BEND—ARMS BEHI
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Bowing Hands Bound Warrior Pose Nam
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LUNGE: BACK KNEE ON THE FLOOR Eques
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Drishti Point: Nasagrai or Nasagre
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Hands Spread Out Extended Lizard Ta
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Son of Anjani (Lord Hanuman) Lunge
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Standing Pose of the Heavenly Spiri
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Tip Toe Sideways Son of Anjani (Lor
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Yudhasana 1 (yu-DAHS-uh-nuh) Pose T
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One Foot Behind the Head Extended L
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Tip Toe Both Hands to Foot Son of A
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Bound Revolved Side Angle Pose Prep
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One Hand in Prayer Revolved One-Leg
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Both Hands Bound Revolved Spear Pos
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Hands Bound Ankle Stretch Pose Badd
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Tip Toe One-Legged King Pigeon Pose
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LUNGE: BACK KNEE ON FLOOR—ONE-LEG
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LUNGE: BACK KNEE ON FLOOR—ONE-LEG
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LUNGE: BACK KNEE ON FLOOR—ONE-LEG
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LUNGE: FRONT LEG STRAIGHT—BACKBEN
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Gate Pose Parighasana (puh-ri-GAHS-
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Gate Pose Parighasana (puh-ri-GAHS-
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Revolved Gate Pose Parivritta Parig
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Half Bound Half Pose Dedicated to L
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Half Lotus Extended Lizard Tail Lun
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HORSE POSE: SPINE STRAIGHT Half Bou
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Mermaid Arm Position in Half Camel
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Leg Position of Cow Face Pose on th
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Son of Anjani (Lord Hanuman) Lunge
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Reverse Prayer Son of Anjani (Lord
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One Hand Rising Standing Pose of th
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Extended Lizard Tail Lunge Pose Utt
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Revolved Son of Anjani (Lord Hanuma
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Prapada Parshva Anjaneyasana (PRUH-
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Utthita Parshva Pada Upaveshasana (
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Utthita Parshva Pada Upaveshasana (
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Pose Type: standing, seated, forwar
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Revolved Half Bound Extended Leg to
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Extended Leg to the Side Tip Toe Sq
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SIDE LUNGE: SITTING BONE TO THE HEE
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2. knee off the floor Pose Type: st
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Intense Wrist Stretch Fierce Pose U
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CHAIR SQUAT: HIGH STANCE—HANDS IN
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Intense Wrist Stretch Revolved Half
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Revolved Fierce Pose Parivritta Utk
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Revolved One Leg Bound Fierce Pose
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CHAIR SQUAT: HIGH STANCE HEELS UP
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Head to Knees Tip Toe Fierce Pose 2
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Unsupported Tip Toe Wagtail Pose 2
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Intense Ankle Stretch Tip Toe Fierc
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Pendant Pose Prep. Lolasana Prep. (
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Revolved Easy Leg Position of the P
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Hand Position of the Pose Dedicated
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Hands Bound Tip Toe Pose Baddha Has
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SQUAT: HEELS UP—KNEES TOGETHER—
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Supported Seated Tip Toe Pose Salam
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Extended Side Tip Toe Noose Pose Ut
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Prapada Pashasana Prep. (PRUH-puh-d
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Garland Pose Prep. Malasana Prep. (
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Extended Side Noose Pose Utthita Pa
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Noose Pose Pashasana (puh-SHAHS-uh-
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One-Legged Tip Toe Pose Eka Pada Pr
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ONE-LEGGED SQUAT: FOOT UNDER THE KN
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Supported One-Legged Tip Toe Pose S
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ONE-LEGGED SQUAT: HALF LOTUS—HEEL
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Drishti Point: Nasagrai or Nasagre
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ONE-LEGGED SQUAT: ONE LEG STRAIGHT
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One Foot Behind the Head Tip Toe Po
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Bound Garland Pose Baddha Malasana
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Drishti Point: Hastagrai or Hastagr
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Garland Pose Malasana (mah-LAHS-uh-
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Garland Pose Malasana (mah-LAHS-uh-
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SQUAT: HEELS UP—KNEES WIDE, FORWA
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SQUAT: HEELS UP—KNEES WIDE, ARMS
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Unsupported Intense Ankle Stretch T
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One Hand in Reverse Prayer Tip Toe
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Root Lock Pose Prep. Mulabhandasana
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Pose Dedicated to Sage Vamadeva 1 V
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EASY POSE: KNEES HIGH Easy Pose Suk
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Sukhasana (suk-AHS-uh-nuh) Modifica
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Pose Type: seated, forward bend, co
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ACCOMPLISHED ONE POSE Accomplished
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Drishti Point: Urdhva or Antara Dri
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Half Lotus Pose Ardha Padmasana (UH
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Lotus Pose Padmasana (puhd-MAHS-uh-
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Bound Lotus Pose Baddha Padmasana (
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Simple Yoga Seal Laghu Yoga Mudra (
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Revolved Lotus Pose Parivritta Padm
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Pose Dedicated to Siddhar Vaasamuni
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Yogic Seal Pose Prep. Yoga Mudrasan
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LOTUS POSE: EMBRYO IN THE WOMB POSE
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Revolved Pose Dedicated to Sage Mar
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Revolved Half Pose Dedicated to Sag
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Seated Noose Pose Prep. Upavishta P
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BOTH KNEES BENT: BACKBEND, SIDE BEN
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Half Lord of the Fishes Pose Ardha
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BOTH KNEES BENT: BINDING & TWIST Po
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Half Lord of the Fishes Pose 1 Prep
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Pose Dedicated to Sage Marichi 3 Ma
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FOOT TO THE BACK: TWISTS—KNEE BEN
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Pose Dedicated to Sage Marichi 6 Pr
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BOUND ANGLE POSE: ARMS BEHIND Bound
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BOUND ANGLE POSE: SIDE BEND & BINDI
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Equilibrium Bound Angle Pose 1 Tuly
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Bound Angle Pose Baddha Konasana (B
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Easy Embryo in the Womb Pose Sukha
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One Hand Seated Eastern Intense Str
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Tortoise Pose Prep. Kurmasana Prep.
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Modification: shoulders to the back
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Also Known As: Urdhva Upavistha Kon
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Hands to Feet Upward Seated Angle P
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Equal Angle Pose Samakonasana (suh-
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Equal Angle Pose Samakonasana (suh-
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Modification: mild version, backben
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Bound Equal Angle Pose Baddha Samak
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Revolved Bound Equal Angle Pose Par
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Reverse Prayer Staff Pose Viparita
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Western Intense Stretch Pose Paschi
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Viparita Namaskar Paschimottanasana
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LEGS STRAIGHT: ON THE SIDE & SCISSO
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Bound Leg Archer’s Pose Baddha Pa
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Pose Dedicated to Skanda Skandasana
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Marichyasana 1 & 2 Prep. (muh-ree-C
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Pose Dedicated to Sage Marichi 2 Pr
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Seated Revolved Upward One Hand to
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Infinity Pose Parivritta Paschimott
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Half Cow Face Western Intense Stret
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Urdhva Ardha Gomukha Paschimottanas
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Urdhva Baddha Hasta Surya Yantrasan
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ONE LEG STRAIGHT, ONE LEG BENT: HAL
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Half Lotus Extended Revolved Hand t
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ONE LEG STRAIGHT, ONE KNEE BENT TO
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Gate Pose Parighasana (puh-ri-GAHS-
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Reclined Half Hero Extended Hand to
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GARUDA LEGS: BACKBEND, TWIST, FORWA
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Bound Revolved Seated Leg Position
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Sideways Twist Dedicated to Sage Bh
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HEAD TO KNEE POSE: FORWARD BEND Hea
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Head to Knee Pose C Prep. Janu Shir
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Revolved Sideways Half Bound Angle
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Sideways Head to Knee Pose Parshva
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Half Bound Sideways Head to Knee Po
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HEAD TO KNEE POSE: LEG LIFTED Hands
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Prapada Virasana (PRUH-puh-duh veer
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Lion Pose Dedicated to an Avatar of
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2. spine straight Pose Type: 1. sea
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Both Hands to Feet Hero Pose Dwi Ha
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Revolved Hero Pose Parivritta Viras
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THUNDERBOLT POSE: SITTING BONES ON
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Revolved Complete Thunderbolt Pose
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Ardha Baddha Marichyasana in Ardha
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One Hand Sideways Complete Thunderb
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Pose Dedicated to Virancha (Brahma)
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ONE KNEE BENT TO THE BACK: OTHER FO
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ONE KNEE BENT TO THE BACK: HALF LOT
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Pose Dedicated to Sage Bharadvaja 2
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One-Legged King Pigeon Pose 3 Eka P
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Yogic Staff Pose Prep. Yogadandasan
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Four Corner Pose Chatushkonasana (c
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Half Bound Fire Log Pose in Half Yo
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ONE LEG OVER THE SHOULDER: BOTH KNE
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Pose Dedicated to Virancha (Brahma)
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Cow Face Pose Gomukhasana (go-mu-KA
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(Dighasrngasana) Pose Type: seated,
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Hand to Foot Revolved Leg Position
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COW FACE POSE: ELBOW & FOREARM ON T
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Pose Dedicated to Sage Vamadeva Vam
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ONE-LEGGED KING PIGEON: HIPS OFF TH
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One-Legged King Pigeon Pose 1 Prep.
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Revolved One-Legged King Pigeon Pos
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One-Legged King Pigeon Pose 1 Eka P
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ONE-LEGGED KING PIGEON: ASYMMETRICA
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ONE-LEGGED KING PIGEON: FOOT TO THE
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ONE-LEGGED KING PIGEON: BACK LEG ST
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Eka Pada Raja Kapotasana 1 (EY-kuh
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VERTICAL SPLITS: SPINE STRAIGHT Pos
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Hands Bound Pose Dedicated to Hanum
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VERTICAL SPLITS: BACK FOOT TOWARD T
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One-Legged King Pigeon Pose 4 Eka P
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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 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
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Hands Spread Wide Four Limbed Staff
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Pose Dedicated to Sage Vasistha Vas
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SIDE PLANK: LEGS STRAIGHT Pose Dedi
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(toes/feet) Hand to Foot Pose Dedic
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Also Known As: Big Toe Side Plank M
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Pose Dedicated to Vishvamitra Vishv
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Drishti Point: Bhrumadhye or Ajna C
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Pose Dedicated to Sage Vasishta Vas
- Page 731 and 732:
Pose Dedicated to Sage Vasishta Vas
- Page 733 and 734:
Pose Dedicated to Sage Vasishta Vas
- 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:
Pose Dedicated to Sage Vasishta Vas
- 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:
Drishti Point: Bhrumadhye or Ajna C
- 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:
Drishti Point: Bhrumadhye or Ajna C
- 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:
Drishti Point: Nasagrai or Nasagre
- Page 850 and 851:
HEADSTAND 5 ARM POSITION: VARIOUS L
- Page 852 and 853:
Drishti Point: Nasagrai or Nasagre
- 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:
Drishti Point: Bhrumadhye or Ajna C
- 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:
Drishti Point: Nasagrai or Nasagre
- Page 894 and 895:
CHEST FACING THE FLOOR: TWIST & VER
- Page 896 and 897:
Drishti Point: Bhrumadhye or Ajna C
- 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:
CHEST AND KNEES ON THE FLOOR: KNEES
- Page 970 and 971:
Water Grove Pose Nirakunjasana (nee
- Page 972 and 973:
CHEST AND KNEES ON THE FLOOR: KNEES
- Page 974 and 975:
Reverse Prayer One-Legged Water Gro
- Page 976 and 977:
Drishti Point: Bhrumadhye or Ajna C
- Page 978 and 979:
CHEST AND KNEES ON THE FLOOR: KNEES
- 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:
Drishti Point: Bhrumadhye or Ajna C
- 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:
Drishti Point: Bhrumadhye or Ajna C
- Page 1088 and 1089:
Reclined Complete Thunderbolt Pose
- Page 1090 and 1091:
Drishti Point: Bhrumadhye or Ajna C
- 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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