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Lotus Staff Surrender Salutation Pose<br />
Padma Danda Namaskarasana<br />
(PUHD-muh DUHN-duh nuh-muhs-kahr-AHS-uh-nuh)<br />
Modification: arms straight in front, palms down to the floor<br />
Pose Type: prone<br />
Drishti Point: Nasagrai or Nasagre (nose)<br />
Hidden Lotus Pose<br />
Gupta Padmasana<br />
(GUP-tuh puhd-MAHS-uh-nuh)<br />
Pose Type: prone, mild backbend<br />
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)<br />
CHEST FACING THE FLOOR: TWISTS<br />
Downward Facing Twisted Stomach Pose
Lotus Staff Surrender Salutation Pose Padma Danda Namaskarasana (PUHD-muh DUHN-duh nuh-muhs-kahr-AHS-uh-nuh) Modification: arms straight in front, palms down to the floor Pose Type: prone Drishti Point: Nasagrai or Nasagre (nose) Hidden Lotus Pose Gupta Padmasana (GUP-tuh puhd-MAHS-uh-nuh) Pose Type: prone, mild backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) CHEST FACING THE FLOOR: TWISTS Downward Facing Twisted Stomach Pose
Adho Mukha Jatara Parivartanasana (uh-DO MUK-uh JAHT-uh-ruh puh-ri-vuhr-tuh-NAHS-uh-nuh) Modification: knees together, legs bent Pose Type: prone, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left) Downward Facing Twisted Stomach Pose Adho Mukha Jatara Parivartanasana (uh-DO MUK-uh JAHT-uh-ruh puh-ri-vuhr-tuh-NAHS-uh-nuh) Modification: top leg straight, bottom knee bent Pose Type: prone, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left) Downward Facing Twisted Stomach Pose Adho Mukha Jatara Parivartanasana (uh-DO MUK-uh JAHT-uh-ruh puh-ri-vuhr-tuh-NAHS-uh-nuh) Modification: legs straight Pose Type: prone, twist
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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
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Sukha Navasana (SUK-uh nah-VAHS-uh-
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BOAT POSE: BOTH KNEES BENT Boat Pos
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Sukha Navasana (SUK-uh nah-VAHS-uh-
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Supported Boat Pose Salamba Navasan
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Boat Pose Navasana (nah-VAHS-uh-nuh
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Revolved Supported Boat Pose—One-
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Revolved Boat Pose Parivritta Navas
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One-Legged Unsupported Boat Pose Ek
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Baby Cradle Pose in Boat Pose Hindo
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the side Pose Type: core, seated, t
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2. grabbing onto the foot, nose to
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Upward Facing Supported Western Int
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Upward Facing Western Intense Stret
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SUPINE: ONE LEG STRAIGHT, ONE LEG B
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SUPINE: BOTH LEGS STRAIGHT Abdomina
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SUPINE: BOTH LEGS STRAIGHT Two-Legg
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SUPINE: GARUDA LEGS ON THE BACK Rec
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SUPINE: FULL LOTUS Reclining Abdomi
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Unsupported Abdominal Lift Lotus Po
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CHILD’S POSE Child’s Pose Balas
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(HUH-stuh guh-ru-DAHS-uh-nuh in bah
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Revolved Child’s Pose Parivritta
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Half Bound Lotus Revolved Child’s
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Revolved Half Bow Pose in Equilibri
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RABBIT POSE Hands Bound Rabbit Pose
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Reverse Prayer in Leg Position of t
- Page 670 and 671:
Intense Wrist Stretch Cow Pose Utta
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ALL FOURS: NEUTRAL SPINE—ONE LEG
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ALL FOURS: NEUTRAL SPINE—ONE LEG
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Tiger Pose Vyaghrasana (vyah-GRAHS-
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Tiger Pose Vyaghrasana (vyah-GRAHS-
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Unsupported Tiger Pose Niralamba Vy
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ALL FOURS: FOREARMS Cow Pose Bitila
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Supported Tiger Pose Salamba Vyaghr
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Revolved Half Lotus Cow Pose Parivr
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PLANK POSE: ON THE FINGERTIPS & ARM
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One-Legged Extended Four Limbs Staf
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PLANK POSE: ARM AND LEG MODIFICATIO
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Tree Pose in One-Legged Extended Fo
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Drishti Point: Angushtamadhye or An
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PLANK POSE: ONE LEG TO THE SIDE Leg
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One Hand Staff Pose Dedicated to Ma
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Pose Pada Eka Pada Raja Kapotasana
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Hand to the Leg Sideways Uneven Leg
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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:
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: Leg Position of the Pose Dedicated
- 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: Utthan Sarpa Godhasana (ut-TAHN-uh
- Page 893 and 894: Pose Type: arm balance, forward ben
- Page 895 and 896: Bound Downward Facing Pose Dedicate
- Page 897 and 898: Drishti Point: Bhrumadhye or Ajna C
- 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:
Drishti Point: Bhrumadhye or Ajna C
- 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:
Leg Position of the Pose Dedicated
- 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:
Drishti Point: Bhrumadhye or Ajna C
- Page 1018 and 1019:
Easy Fish Pose Sukha Matsyasana (SU
- Page 1020 and 1021:
Reverse Prayer One-Legged Easy Fish
- Page 1022 and 1023:
EASTERN INTENSE STRETCH: ELBOWS ON
- Page 1024 and 1025:
Reclined Hands Bound Twisted Stomac
- Page 1026 and 1027:
Uneven Bridge Whole Body Pose Visha
- Page 1028 and 1029:
Bridge Whole Body Pose Setu Bandha
- Page 1030 and 1031:
Hand to Ankle Bridge Whole Body Pos
- Page 1032 and 1033:
Half Bound Lotus One Hand to Ankle
- Page 1034:
One-Legged Bridge Whole Body Pose E
- Page 1037:
setu = bridge, dam or dike bandha =
- Page 1041 and 1042:
Prapada Setu Bandha Sarvangasana (P
- Page 1043 and 1044:
(VISH-uh-muh PUH-duh go-muk-AHS-uh-
- Page 1045 and 1046:
One-Legged Hands Bound Tip Toe Brid
- Page 1047 and 1048:
BRIDGE: LEGS STRAIGHT—BACK OF THE
- Page 1049 and 1050:
floor by the heels, elbows to the f
- Page 1051 and 1052:
Reverse Prayer Fish Pose Viparita N
- Page 1053 and 1054:
Half Bound Lotus Fish Pose Ardha Ba
- Page 1055 and 1056:
RECLINED BOUND ANGLE POSE & FISH PO
- Page 1057 and 1058:
Reverse Prayer Intense Leg Stretch
- Page 1059 and 1060:
Vajracchedika Prajnaparamita Sutra
- Page 1061 and 1062:
1. elbows to the floor 2. arms stra
- Page 1063 and 1064:
Reclined Twisting Fire Log Pose Sup
- Page 1065 and 1066:
(SUP-tuh PUH-duh go-muk-AHS-uh-nuh)
- Page 1067 and 1068:
(SUP-tuh bah-LAHS-uh-nuh) Also Know
- Page 1069 and 1070:
Supta Vrikshasana (SUP-tuh vrik-SHA
- Page 1071 and 1072:
Sideways Reclining Leg Position of
- Page 1073 and 1074:
HAPPY BABY POSE & ONE FOOT BEHIND T
- Page 1075 and 1076:
Reclined One Hand to Foot One Leg B
- Page 1077 and 1078:
Hands Bound Yogic Sleep Pose Baddha
- Page 1079 and 1080:
Sideways Reclined Angle Pose Parshv
- Page 1081 and 1082:
ONE KNEE BENT TO THE BACK, OTHER LE
- Page 1083 and 1084:
One-Legged Reclined Hero Pose Eka P
- Page 1085 and 1086:
Reclined One-Legged Thunderbolt Pos
- Page 1087 and 1088:
Pose Type: supine Drishti Point: Bh
- Page 1089 and 1090:
Padayoragre (toes/feet) Reclining H
- Page 1091 and 1092:
the floor, toes flexed in Pose Type
- Page 1093 and 1094:
Drishti Point: Nasagrai or Nasagre
- Page 1095 and 1096:
Half Upward Facing Western Intense
- Page 1097 and 1098:
(hands) Corpse Pose Shavasana (shuh
- Page 1099 and 1100:
Aggie M. Susan M. Olga Q. B. Laura
- Page 1101 and 1102:
Paula O. Venessa S. Additional spec
- Page 1103 and 1104:
Erin B. Valeryia G. Michael C. Bren
- Page 1105 and 1106:
Kellys E. Diana M. Alessandra F. Ne
- Page 1107 and 1108:
Rachel M. Hue N. Deanna D. Aggie M.
- Page 1109 and 1110:
GLOSSARY A adho mukha = having the
- Page 1111 and 1112:
for the creation of the world, he i
- Page 1113 and 1114:
garbha kosha = uterus garbha pinda
- Page 1115 and 1116:
Kamala = Hindu Goddess of Wealth,
- Page 1117 and 1118:
manipuraka = a nervous plexus situa
- Page 1119 and 1120:
parigraha = hoarding, possessivenes
- Page 1121 and 1122:
Sankarar = yogi from the eighth cen
- Page 1123 and 1124:
tola = balance, scale tolana = weig
- Page 1125 and 1126:
the self, derived from “yuj”, m
- Page 1127 and 1128:
* “Ushtrasana” may also be spel
- Page 1129 and 1130:
Thank you for buying this ebook, pu
- Page 1131:
Copyright The information herein is
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