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Hand Position of Cow Face Pose in Tree Pose<br />
Hasta Gomukhasana in Vrikshasana<br />
(HUH-stuh go-muk-AHS-uh-nuh in vrik-SHAHS-uh-nuh)<br />
Modification: Gomukhasana arms<br />
Pose Type: standing one-legged balance<br />
Drishti Point: Nasagrai or Nasagre (nose)<br />
Hand Position of the Pose Dedicated to Garuda in Tree Pose<br />
Hasta Garudasana in Vrikshasana<br />
(HUH-stuh GUH-ru-duh-AHS-uh-nuh in vrik-SHAHS-uh-nuh)<br />
Pose Type: standing one-legged balance<br />
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)<br />
Sideways Tree Pose<br />
Parshva Vrikshasana
Hand Position of Cow Face Pose in Tree Pose Hasta Gomukhasana in Vrikshasana (HUH-stuh go-muk-AHS-uh-nuh in vrik-SHAHS-uh-nuh) Modification: Gomukhasana arms Pose Type: standing one-legged balance Drishti Point: Nasagrai or Nasagre (nose) Hand Position of the Pose Dedicated to Garuda in Tree Pose Hasta Garudasana in Vrikshasana (HUH-stuh GUH-ru-duh-AHS-uh-nuh in vrik-SHAHS-uh-nuh) Pose Type: standing one-legged balance Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs) Sideways Tree Pose Parshva Vrikshasana
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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
- Page 41 and 42: TANDAVA AND LASYA DANCE MODIFICATIO
- Page 43: SIDE BENDS: ONE ARM UP OVER THE HEA
- Page 47 and 48: Utthita Stiti Bhujangasana (UT-ti-t
- Page 49 and 50: Drishti Point: Bhrumadhye or Ajna C
- Page 51 and 52: Drishti Point: Nasagrai or Nasagre
- Page 53 and 54: Half Bound Unsupported Bound One-Le
- Page 55 and 56: Pose Dedicated to Yogi Gitananda Gi
- Page 57 and 58: ONE LEG STANDING BALANCE: KNEE BENT
- Page 59 and 60: Pose Type: standing one-legged bala
- Page 63 and 64: Open Heart Lord of the Dance Pose A
- Page 65 and 66: Bound Lord of the Dance Pose Baddha
- Page 67 and 68: Unsupported Sideways Hand to Knee L
- Page 69 and 70: Standing Rising Wind Relieving Pose
- Page 71 and 72: ONE LEG STANDING BALANCE: BOTH KNEE
- Page 73 and 74: Tip Toe Pose Inspired by Parvati’
- Page 75 and 76: Drishti Point: Hastagrai or Hastagr
- Page 77 and 78: Modification: arm up over the head
- Page 79 and 80: Hand to Foot One-Legged Half Intens
- Page 81 and 82: ONE LEG STANDING BALANCE: BOTH KNEE
- Page 83 and 84: Pose Inspired by Shiva’s Vigorous
- Page 85 and 86: Reverse Prayer Tree Pose Viparita N
- Page 87 and 88: ONE LEG STANDING BALANCE: KNEE BENT
- Page 92 and 93: (PAHRSH-vuh vrik-SHAHS-uh-nuh) Modi
- Page 94 and 95: Hand to Foot Hand to Knee Toppling
- Page 96 and 97: Extended Pose Dedicated to Trivikra
- Page 98 and 99: (tri-vi-kruh-MAHS-uh-nuh) Also Know
- Page 100 and 101: Bird of Paradise Pose Svarga Dvijas
- Page 102 and 103: Pose Dedicated to Yogi Yogananda Yo
- Page 104 and 105: One Leg Stretched Upward Pose Urdhv
- Page 106 and 107: Bowing with Respect Both Hands Exte
- Page 108 and 109: Bowing with Respect Bird of Paradis
- Page 110 and 111: Half Moon Pose Prep. Ardha Chandras
- Page 112: Also Known As: Back of the Body Pra
- Page 117 and 118: ONE LEG STANDING BALANCE: ONE LEG S
- Page 119 and 120: Pose Type: standing one-legged bala
- Page 121 and 122: Also Known As: Half Bound Lotus Ful
- Page 123 and 124: Also Known As: Leg Position of the
- Page 125 and 126: Parivritta Ardha Stiti Vayu Muktyut
- Page 127 and 128: ONE-LEGGED SQUATS: KNEES IN LINE—
- Page 129 and 130: Revolved One-Legged Pose Dedicated
- Page 131 and 132: Drishti Point: Bhrumadhye or Ajna C
- Page 133 and 134: Also Known As: Nindra Baddha Yogana
- Page 135 and 136: Baddha Vishama Pada Ardha Uttanasan
- Page 137 and 138: (BUH-duh puh-ri-VRIT-tuh UHR-duh ut
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Tip Toe Half Intense Stretch Pose P
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STANDING FULL FORWARD BEND: ONE-LEG
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Drishti Point: Nasagrai or Nasagre
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Forward Bend Uttanasana (ut-tahn-AH
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Baddha Hasta Uttanasana (BUH-duh HU
- Page 149 and 150:
Revolved Intense Stretch Prayer Pos
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STANDING FULL FORWARDS BEND: BINDIN
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Firefly Pose 3 A Tittibhasana 3 A (
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LEGS WIDE: STRAIGHT SPINE, TWISTS &
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Feet Spread Upward Hands Pose Prasa
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Sideways Hands Bound Pose Dedicated
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Bound Pose Dedicated to Goddess Kal
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Modification: forearm to the knee o
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KALI SQUAT: HEELS DOWN—FORWARD BE
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Tip Toe Pose Dedicated to Goddess K
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KALI SQUAT: HEELS UP—FORWARD BEND
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KALI SQUAT: HEELS UP—BINDING Exte
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LEGS WIDE: HALF FORWARD BEND Half F
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LEGS WIDE: FULL FORWARD BEND—HAND
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Pose Type: standing, forward bend D
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Drishti Point: Nasagrai or Nasagre
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Drishti Point: Urdhva or Antara Dri
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Revolved to the Side Feet Spread Ou
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DOWNWARD DOG: FOREARMS AND HEAD ON
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Tip Toe Feet Spread Downward Facing
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DOWNWARD DOG: ONE-ARMED—ONE-LEGGE
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(PAHRSH-vuh EY-kuh PUH-duh uh-DO MU
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Pose Type: standing, forward bend,
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INTENSE SIDE STRETCH: HALF FORWARD
- Page 199 and 200:
INTENSE SIDE STRETCH: HALF FORWARD
- Page 201 and 202:
Intense Side Stretch Pose Prep. Par
- Page 203 and 204:
Intense Side Stretch Pose Parshvott
- Page 205 and 206:
Intense Side Stretch Pose Prep. Par
- Page 209 and 210:
TRIANGLE POSE: BINDING Half Bound E
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Also Known As: Revolved Intense Sid
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Warrior 2 Virabhadrasana 2 (veer-uh
- Page 218 and 219:
Prapada Utthita Parshva Konasana Pr
- Page 220 and 221:
Pose Type: standing, side bend, bin
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Revolved Side Angle Pose Prep. Pari
- Page 224 and 225:
Revolved Side Angle Pose Parivritta
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Tip Toe Both Arms Extended Reverse
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Modification: hand to the calf of t
- Page 230 and 231:
Warrior 1 Virabhadrasana 1 (vee-ruh
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Hand Position of the Pose Dedicated
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Bowing Reverse Prayer Warrior Nama
- Page 236 and 237:
One Foot Behind the Head Side Angle
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LUNGE: BACK KNEE ON THE FLOOR—FOR
- Page 240 and 241:
Unsupported Extended Lizard Tail Lu
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Son of Anjani (Lord Hanuman) Lunge
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Son of Anjani (Lord Hanuman) Lunge
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Revolved Paying Homage Lunge Pose P
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LUNGE: BACK KNEE ON THE FLOOR UNDER
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Modification: spine in Cat Tilt, ba
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Tip Toe One Hand to Foot Son of Anj
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Half Bound Revolved One-Legged King
- Page 256 and 257:
LUNGE: BACK KNEE ON THE FLOOR—GRA
- Page 258 and 259:
LUNGE: BACK KNEE ON THE FLOOR—FOO
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Half Bound Revolved Spear Pose Prep
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One Foot Behind the Head Extended L
- Page 264 and 265:
Tip Toe One-Legged King Pigeon Pose
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Revolved One-Legged King Pigeon Pos
- Page 268 and 269:
One-Legged King Pigeon Pose 2 Eka P
- Page 270 and 271:
LUNGE: BACK KNEE ON FLOOR—ONE-LEG
- Page 273:
ONE LEG STRAIGHT, OTHER KNEE ON THE
- Page 277 and 278:
Gate Pose Parighasana (puh-ri-GAHS-
- Page 279 and 280:
Revolved Bound Gate Pose Parivritta
- Page 281 and 282:
ONE LEG STRAIGHT OTHER KNEE ON THE
- Page 283 and 284:
Half Lotus Half Pose Dedicated to L
- Page 285 and 286:
Bound Half Lotus Extended Lizard Ta
- Page 287 and 288:
ONE KNEE BENT TOWARD THE HIP: SPINE
- Page 289 and 290:
Pigeon 1 Version B Ardha Baddha Par
- Page 291 and 292:
Pose Dedicated to Sage Goraksha Gor
- Page 294:
LUNGE: BACK KNEE OFF THE FLOOR Eque
- Page 297 and 298:
LUNGE: BACK KNEE OFF THE FLOOR, BAC
- Page 299 and 300:
LUNGE: BACK KNEE OFF THE FLOOR, BAC
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Tip Toe Extended Lizard Tail Lunge
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Bound Revolved Son of Anjani (Lord
- Page 305 and 306:
Extended Leg to the Side Squat Pose
- Page 307 and 308:
Utthita Parshva Pada Upaveshasana (
- Page 309 and 310:
Padma Mudra Utthita Parshva Pada Up
- Page 311 and 312:
Drishti Point: Parshva Drishti (to
- Page 313 and 314:
Extended Leg to the Side Tip Toe Sq
- Page 315 and 316:
SIDE LUNGE: SITTING BONE TO THE HEE
- Page 317 and 318:
SIDE LUNGE: SITTING BONE TO THE HEE
- Page 319 and 320:
Fierce Pose Utkatasana (OOT-kuh-TAH
- Page 322:
CHAIR SQUAT: HIGH STANCE—ONE HAND
- Page 325 and 326:
Hands Bound Ear Pressure Fierce Pos
- Page 327 and 328:
Revolved Fierce Pose Parivritta Utk
- Page 329 and 330:
CHAIR SQUAT: HIGH STANCE—TWIST AN
- Page 331 and 332:
CHAIR SQUAT: HIGH STANCE HEELS UP
- Page 333 and 334:
CHAIR SQUAT: HIGH STANCE HEELS UP
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Unsupported Bound Tip Toe Wagtail P
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CHAIR SQUAT: HIGH STANCE—BALLET T
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CHAIR SQUAT: HIGH STANCE HEELS UP
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Easy Leg Position and Complete Arm
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SQUAT: HEELS UP—KNEES APART Hand
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SQUAT: HEELS UP—KNEES TOGETHER—
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Tip Toe Pose Prapadasana (pruh-puh-
- Page 349 and 350:
Knees to the Shoulders Seated Tip T
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SQUAT: HEELS UP—TWISTS Tip Toe Ea
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One Hand to the Foot Tip Toe Noose
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SQUAT: HEELS DOWN—ARMS BELOW HEAD
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SQUAT: HEELS DOWN—ARMS ABOVE HEAD
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Half Bound Noose Pose Ardha Baddha
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ONE-LEGGED SQUAT: FOOT TO KNEE One-
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Baby Cradle Pose in One-Legged Tip
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ONE-LEGGED SQUAT: FOOT TO KNEE & ON
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2 & 3. standing one-legged balance,
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ONE-LEGGED SQUAT: ONE LEG STRAIGHT
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Sundial Pose in One-Legged Garland
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ONE-LEGGED SQUAT: LEG BEHIND THE HE
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Drishti Point: Angushtamadhye or An
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SQUAT: ONE HEEL UP, ONE HEEL DOWN
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Hands Bound Garland Pose Baddha Has
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SQUAT: HEELS UP—KNEES WIDE, FORWA
- Page 383:
Garland Pose Malasana (mah-LAHS-uh-
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SQUAT: HEELS UP—KNEES WIDE, FORWA
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Intense Wrist Stretch Supported Tip
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SQUAT: HEELS UP—KNEES WIDE, ARM M
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SQUAT: HEELS UP—KNEES WIDE, KNEES
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Drishti Point: Urdhva or Antara Dri
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Seated Poses EASY POSE ACCOMPLISHED
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Easy Pose Sukhasana (suk-AHS-uh-nuh
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Sukhasana (suk-AHS-uh-nuh) Pose Typ
- Page 405 and 406:
Sideways Easy Pose Parshva Sukhasan
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FIRE LOG POSE Fire Log Pose Agnista
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Revolved Fire Log Pose Parivritta A
- Page 411 and 412:
Viparita Namaskar Parivritta Ardha
- Page 413 and 414:
Reverse Prayer Lotus Pose Viparita
- Page 415 and 416:
Lotus Pose Padmasana (puhd-MAHS-uh-
- Page 417 and 418:
LOTUS POSE: TWISTS Pose Dedicated t
- Page 419 and 420:
Revolved Western Intense Stretch Po
- Page 421 and 422:
Hands Bound Lotus Pose Baddha Hasta
- Page 423 and 424:
Parshva Yoga Mudrasana (PARHSH-vuh
- Page 425 and 426:
Embryo in the Womb Pose Garbha Pind
- Page 427 and 428:
Pose Dedicated to Sage Marichi 4 Ma
- Page 429 and 430:
Agasthiyarasana (uh-guhs-ti-yahr-AH
- Page 431 and 432:
Upavishta Pashasana (u-puh-VISH-tuh
- Page 435 and 436:
Half Lord of the Fishes Pose Ardha
- Page 437 and 438:
BOTH KNEES BENT: BINDING FORWARD BE
- Page 439 and 440:
Pose Type: seated, forward bend, tw
- Page 441 and 442:
Pose Dedicated to Sage Marichi Prep
- Page 443 and 444:
LOTUS POSE: BINDING & TWISTS—KNEE
- Page 445 and 446:
Root Lord of the Fishes Pose Prep.
- Page 447 and 448:
Bound Angle Pose Baddha Konasana (B
- Page 449 and 450:
Reverse Prayer Bound Angle Pose Vip
- Page 451 and 452:
Sideways Bound Leg Bound Angle Pose
- Page 453 and 454:
Equilibrium Bound Angle Pose 2 Tuly
- Page 455 and 456:
STAR POSE Easy Embryo in the Womb P
- Page 457 and 458:
Upward Star Pose Urdhva Tarasana (O
- Page 459 and 460:
Broken Wing Pose Avabhinna Pakshaka
- Page 461 and 462:
Supta Kurmasana Prep. (SUP-tuh koor
- Page 463 and 464:
Also Known As: Ardha Urdhva Upavist
- Page 465 and 466:
Pose Dedicated to Sage Koormamuni K
- Page 467 and 468:
Upward Seated Angle Pose Urdhva Upa
- Page 469 and 470:
(puhd-ahng-GOOSH-tuh u-puh-VISH-tuh
- Page 471 and 472:
Also Known As: Back of the Body Pra
- Page 473 and 474:
Seated Angle Pose Upavishta Konasan
- Page 475 and 476:
Revolved Half Bound Equal Angle Pos
- Page 477 and 478:
Both Hands to Foot Revolved Seated
- Page 479 and 480:
LEGS STRAIGHT IN FRONT: FORWARD BEN
- Page 481 and 482:
Western Intense Stretch Pose Paschi
- Page 483 and 484:
(puh-ri-VRIT-tuh OORD-vuh EY-kuh HU
- Page 485 and 486:
One Leg Upward Hand to Foot Revolve
- Page 487 and 488:
Archer’s Pose Akarna Dhanurasana
- Page 489 and 490:
Easy Lord of the Fishes Pose Prep.
- Page 491 and 492:
(puh-ri-VRIT-tuh muh-ree-CHYAHS-uh-
- Page 493 and 494:
Marichyasana 2 Prep. (muh-ree-CHYAH
- Page 495 and 496:
Revolved Western Intense Stretch Po
- Page 497 and 498:
HALF COW FACE POSE: FORWARD BEND &
- Page 499 and 500:
Drishti (to the right), Parshva Dri
- Page 501 and 502:
ONE LEG STRAIGHT, ONE LEG BENT: SHO
- Page 503 and 504:
Also Known As: Half Bound Lotus Sea
- Page 505 and 506:
Drishti Point: 1. Padhayoragrai or
- Page 507 and 508:
Half Bound Lotus Infinity Pose Ardh
- Page 509 and 510:
ONE LEG STRAIGHT, ONE KNEE BENT TO
- Page 511 and 512:
Benu Bird Pose 1 Benvasana 1 (ben-V
- Page 513 and 514:
Sundial Pose 3 Surya Yantrasana 3 (
- Page 515 and 516:
Seated Leg Position of the Pose Ded
- Page 517 and 518:
Seated Leg Position of the Pose Ded
- Page 519 and 520:
Pose Type: seated, forward bend Dri
- Page 521 and 522:
Both Hands to Foot Head to Knee Pos
- Page 523 and 524:
HEAD TO KNEE POSE: TWISTS Revolved
- Page 525 and 526:
HEAD TO KNEE POSE—SIDE BENDS Half
- Page 528:
HEAD TO KNEE POSE—SIDE BENDS Half
- Page 531 and 532:
Both Hands to the Head Sideways Hea
- Page 533 and 534:
Sundial Pose 1 Surya Yantrasana 1 (
- Page 535 and 536:
Virasana (veer-AHS-uh-nuh) Also Kno
- Page 537 and 538:
Modification: palms facing up Pose
- Page 539 and 540:
Hero Scale Pose Vira Tolasana (VEER
- Page 541 and 542:
One Arm Upward Hero Pose Eka Urdhva
- Page 543 and 544:
(PAHRSH-vuh buh-ruhd-vuhj-AHS-uh-nu
- Page 545 and 546:
Drishti Point: Nasagrai or Nasagre
- Page 547 and 548:
Half Pose Dedicated to Sage Marichi
- Page 549 and 550:
Revolved Complete Thunderbolt Pose
- Page 551 and 552:
Half Pose Dedicated to Sage Marichi
- Page 553 and 554:
Easy Pose Dedicated to Sage Bharadv
- Page 555 and 556:
Half Hero Half Bound Angle Pose Ard
- Page 559 and 560:
Half Fire Log Pose in Half Bound He
- Page 561 and 562:
Pose Dedicated to Sage Marichi 5 Ma
- Page 563 and 564:
Baby Cradle Pose Prep. Hindolasana
- Page 565 and 566:
LEG CRADLE: FOOT TO THE HIP & HALF
- Page 567 and 568:
FOOT TO THE ARMPIT: BOTH KNEES BENT
- Page 569 and 570:
Hands Bound Half Lotus Pose in Half
- Page 571 and 572:
Seated Moonbird Pose Upavishta Chak
- Page 573 and 574:
Ganesh Seal in Leg Position of Cow
- Page 575 and 576:
Modification: elbows touching behin
- Page 577 and 578:
Parshva Pada Gomukhasana (PAHRSH-vu
- Page 579 and 580:
Upward Hands Upward Leg Position of
- Page 581 and 582:
Half Bound Sideways Easy Leg Positi
- Page 583 and 584:
Revolved One-Legged King Pigeon Pos
- Page 585 and 586:
Easy One-Legged King Pigeon Pose 1
- Page 587 and 588:
One-Legged King Pigeon Pose 1 Eka P
- Page 589 and 590:
Pose of the Heavenly Spirits Prep.
- Page 591 and 592:
Both Hands to Feet Bound One-Legged
- Page 593 and 594:
ONE-LEGGED KING PIGEON: FOOT TO THE
- Page 595:
kapota = pigeon
- Page 599 and 600:
Urdhva Hasta Eka Pada Raja Kapotasa
- Page 601 and 602:
Modification: back leg straight, fo
- Page 604:
VERTICAL SPLITS: ARMS STRAIGHT ABOV
- Page 608 and 609:
Revolved Sideways Pose Dedicated to
- Page 610 and 611:
Mermaid Pose 4 Naginyasana 4 (nuh-g
- Page 612 and 613:
Foot to the Head One-Legged King Pi
- Page 614 and 615:
BOAT POSE: BOTH KNEES BENT Easy Boa
- Page 616 and 617:
Pose Type: core, seated Drishti Poi
- Page 619 and 620:
Easy Boat Pose Sukha Navasana (SUK-
- Page 621 and 622:
Supported Boat Pose Salamba Navasan
- Page 623 and 624:
Complete Boat Pose Paripurna Navasa
- Page 625 and 626:
BOAT POSE: TWIST Revolved Boat Pose
- Page 627 and 628:
Revolved Supported Boat Pose Parivr
- Page 629 and 630:
BOAT POSE: ONE LEG STRAIGHT, ONE LE
- Page 631 and 632:
Padayoragre (toes/feet) BOAT POSE:
- Page 633 and 634:
(puh-ri-VRIT-tuh yo-guh-DUHN-duh na
- Page 635 and 636:
Also Known As: Upward One-Legged Ha
- Page 637 and 638:
Upward Facing Western Intense Stret
- Page 639 and 640:
Bound Hands Upward Facing Western I
- Page 641 and 642:
SIX TRIANGLES POSE Six Triangles Po
- Page 643 and 644:
Revolved Half Wind Relieving Pose P
- Page 645 and 646:
Upward Extended Legs Pose Urdhva Pr
- Page 647 and 648:
Abdominal Lift Upward Facing Wester
- Page 649 and 650:
Abdominal Lift Pose Dedicated to Ga
- Page 651 and 652:
Abdominal Lift Lotus Pose Jathara P
- Page 653 and 654:
Quadruped Poses CHILD’S POSE RABB
- Page 655 and 656:
Child’s Pose Balasana (bah-LAHS-u
- Page 657 and 658:
Pose Type: forward bend, twist Dris
- Page 659 and 660:
CHILD’S POSE: TWISTS & HALF LOTUS
- Page 661 and 662:
CHILD’S POSE: TWISTS—ONE-LEGGED
- Page 663 and 664:
Equilibrium One-Legged Revolved Chi
- Page 667 and 668:
Rabbit Pose Sasangasana (shuh-shahn
- Page 669 and 670:
Both Hands to the Feet Cow Pose on
- Page 671 and 672:
Leg Position of the Pose Dedicated
- Page 673 and 674:
3. arm reaching to the back, leg re
- Page 675 and 676:
ALL FOURS: CAT TILT Downward Facing
- Page 677 and 678:
Tiger Pose Vyaghrasana (vyah-GRAHS-
- Page 679 and 680:
ALL FOURS: DOG TILT Upward Facing D
- Page 681 and 682:
Unsupported Tiger Pose Niralamba Vy
- Page 683 and 684:
Uneven Wounded Duck Pose Prep. Vish
- Page 685 and 686:
Half Bound Sideways Leg Position of
- Page 687 and 688:
Revolved Half Lotus Cow Pose Parivr
- Page 689 and 690:
PLANK POSE: LEG MODIFICATIONS Exten
- Page 691 and 692:
One-Legged Extended Four Limbs Staf
- Page 693 and 694:
One Hand Extended Four Limbs Staff
- Page 695 and 696:
Utthita Chaturanga Dandasana (UT-ti
- Page 697 and 698:
Parivritta Eka Hasta Utthita Chatur
- Page 699 and 700:
Upward One Leg to the Side Extended
- Page 701 and 702:
Uneven Repose Staff Pose Vishama Sa
- Page 703 and 704:
PLANK ON FOREARMS: UNEVEN LEG AND A
- Page 705 and 706:
FOUR LIMBED STAFF POSE: KNEES ON TH
- Page 707 and 708:
Leg Position of One-Legged King Pig
- Page 709 and 710:
Parivritta Chaturanga Dandasana (pu
- Page 711 and 712:
FOUR LIMBED STAFF POSE: ONE ARMED O
- Page 713 and 714:
Parshva Eka Hasta Chaturanga Dandas
- Page 715 and 716:
Hands Spread Wide Four Limbed Staff
- Page 717 and 718:
Pose Dedicated to Sage Vasistha Vas
- Page 719 and 720:
SIDE PLANK: LEGS STRAIGHT Pose Dedi
- Page 721 and 722:
(toes/feet) Hand to Foot Pose Dedic
- Page 723 and 724:
Also Known As: Big Toe Side Plank M
- Page 725 and 726:
Pose Dedicated to Vishvamitra Vishv
- Page 727 and 728:
Drishti Point: Bhrumadhye or Ajna C
- Page 729 and 730:
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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