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

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Baddha Pada Eka Pada Viparita Dandasana (BUH-duh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh) Modification: forearms to the floor, head off the floor Pose Type: backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BACKBEND: FOREARMS ON THE FLOOR, ONE-LEGGED Tip Toe Bound Foot One-Legged Inverted Staff Pose Prapada Baddha Pada Eka Pada Viparita Dandasana (PRUH-puh-duh BUH-duh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh) Pose Type: backbend, inversion Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) How to Perform the Pose: 1. Begin by lying flat on your back. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing. Inhale and bring your hands under your shoulders with elbows bent and close to your head, with the fingertips pointing away from your head. 2. Exhale and bend your knees, keep your feet flat on the floor and slide your heels toward your sitting bones. Keep your feet in line with your sitting bones and parallel to each other with your toes pointing straight ahead. 3. Exhale as you lift your sitting bones and your back off the floor. Place the crown of your head onto the floor, balancing on your hands, head, and feet. 4. Exhale as you slide your right palm in the direction of your feet until your forearm is flat on the floor. On the next exhale, slide your left palm to meet your right. Interlock your fingers at the back of your head. 5. Exhale and lift your head off the floor. 6. On the next exhale, walk your feet toward your hands. Grab onto your left ankle with both hands. 7. Exhale as you lift your right foot off the floor, keeping your right leg strong and straight with toes pointing up to the sky. 8. Inhale and lift your left heel, coming onto the toes of the left foot, while holding onto the left toes with both hands. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch on the right side. 9. Inhale and lower the left heel to the floor, followed by the right foot. Exhale and grab onto the right ankle with both hands. On the following exhale, lift your left foot off the floor, keeping your left leg strong and straight with toes pointing up to the sky. 10. Inhale and lift your right heel, coming onto the toes of the right foot while holding onto the right toes with both hands. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch on the left side. 11. Inhale and lower your right heel to the floor, followed by your left foot. Exhale and lower your head to the floor. Exhale and tuck your chin to your chest and lower your spine to the floor, coming
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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
Page 39 and 40:
Drishti Point: Nasagrai or Nasagre
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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
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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
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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
Page 77 and 78:
Modification: arm up over the head
Page 79 and 80:
Hand to Foot One-Legged Half Intens
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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
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ONE LEG STANDING BALANCE: KNEE BENT
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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
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Also Known As: Leg to the Side Pose
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ONE LEG STANDING BALANCE: LEG STRAI
Page 101 and 102:
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
Page 111 and 112:
Virabhadrasana 3 (VEER-uh buh-DRAHS
Page 114:
ONE LEG STANDING BALANCE: ONE LEG S
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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
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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
Page 138 and 139:
Half Foot Big Toe Pose Ardha Padang
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STANDING FULL FORWARD BEND: BALLET
Page 142 and 143:
STANDING FULL FORWARD BEND: HANDS T
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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
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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
Page 172 and 173:
KALI SQUAT: HEELS UP—BINDING Tip
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ack of the hands to the floor, fing
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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
Page 196 and 197:
Page 198 and 199:
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
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
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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
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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
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LUNGE: BACK KNEE ON FLOOR—ONE-LEG
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Page 269 and 270:
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LUNGE: FRONT LEG STRAIGHT—BACKBEN
Page 276 and 277:
Gate Pose Parighasana (puh-ri-GAHS-
Page 278 and 279:
Page 280 and 281:
Revolved Gate Pose Parivritta Parig
Page 282 and 283:
Half Bound Half Pose Dedicated to L
Page 284 and 285:
Half Lotus Extended Lizard Tail Lun
Page 286 and 287:
HORSE POSE: SPINE STRAIGHT Half Bou
Page 288 and 289:
Mermaid Arm Position in Half Camel
Page 290 and 291:
Leg Position of Cow Face Pose on th
Page 292:
Son of Anjani (Lord Hanuman) Lunge
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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 (
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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
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
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Intense Wrist Stretch Revolved Half
Page 328 and 329:
Revolved Fierce Pose Parivritta Utk
Page 330 and 331:
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
Page 356 and 357:
Garland Pose Prep. Malasana Prep. (
Page 358 and 359:
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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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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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
Page 395 and 396:
Root Lock Pose Prep. Mulabhandasana
Page 397 and 398:
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
Page 404 and 405:
Pose Type: seated, forward bend, co
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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
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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
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BOUND ANGLE POSE: ARMS BEHIND Bound
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BOUND ANGLE POSE: SIDE BEND & BINDI
Page 452 and 453:
Equilibrium Bound Angle Pose 1 Tuly
Page 454 and 455:
Bound Angle Pose Baddha Konasana (B
Page 456 and 457:
Easy Embryo in the Womb Pose Sukha
Page 458 and 459:
One Hand Seated Eastern Intense Str
Page 460 and 461:
Tortoise Pose Prep. Kurmasana Prep.
Page 462 and 463:
Modification: shoulders to the back
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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-
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Modification: mild version, backben
Page 474 and 475:
Bound Equal Angle Pose Baddha Samak
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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
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Half Cow Face Western Intense Stret
Page 500 and 501:
Urdhva Ardha Gomukha Paschimottanas
Page 502 and 503:
Urdhva Baddha Hasta Surya Yantrasan
Page 504 and 505:
ONE LEG STRAIGHT, ONE LEG BENT: HAL
Page 506 and 507:
Half Lotus Extended Revolved Hand t
Page 508 and 509:
ONE LEG STRAIGHT, ONE KNEE BENT TO
Page 510 and 511:
Page 512 and 513:
Reclined Half Hero Extended Hand to
Page 514 and 515:
GARUDA LEGS: BACKBEND, TWIST, FORWA
Page 516 and 517:
Bound Revolved Seated Leg Position
Page 518 and 519:
Sideways Twist Dedicated to Sage Bh
Page 520 and 521:
HEAD TO KNEE POSE: FORWARD BEND Hea
Page 522 and 523:
Head to Knee Pose C Prep. Janu Shir
Page 524 and 525:
Revolved Sideways Half Bound Angle
Page 526:
Sideways Head to Knee Pose Parshva
Page 530 and 531:
Half Bound Sideways Head to Knee Po
Page 532 and 533:
HEAD TO KNEE POSE: LEG LIFTED Hands
Page 534 and 535:
Prapada Virasana (PRUH-puh-duh veer
Page 536 and 537:
Lion Pose Dedicated to an Avatar of
Page 538 and 539:
2. spine straight Pose Type: 1. sea
Page 540 and 541:
Both Hands to Feet Hero Pose Dwi Ha
Page 542 and 543:
Revolved Hero Pose Parivritta Viras
Page 544 and 545:
THUNDERBOLT POSE: SITTING BONES ON
Page 546 and 547:
Revolved Complete Thunderbolt Pose
Page 548 and 549:
Ardha Baddha Marichyasana in Ardha
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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
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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.
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Revolved One-Legged King Pigeon Pos
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Page 592 and 593:
ONE-LEGGED KING PIGEON: ASYMMETRICA
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ONE-LEGGED KING PIGEON: FOOT TO THE
Page 598 and 599:
ONE-LEGGED KING PIGEON: BACK LEG ST
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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
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Sukha Navasana (SUK-uh nah-VAHS-uh-
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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 778: out of the pose. Modification: fore
Page 781 and 782: Tip Toe Upward Bow Pose Prapada Urd
Page 783 and 784: Drishti Point: Bhrumadhye or Ajna C
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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