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Little Bow Pose<br />
Laghu Dhanurasana<br />
(LUH-gu duh-nur-AHS-uh-nuh)<br />
Pose Type: prone, backbend<br />
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the<br />
eyebrows)<br />
Feet to the Head Little Bow Pose<br />
Shirsha Pada Laghu Dhanurasana<br />
(SHEER-suh PUH-duh LUH-gu duh-nur-AHS-uh-nuh)<br />
Pose Type: prone, backbend<br />
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)<br />
Pose Dedicated to Siddhar Konganar<br />
Konganarasana
Little Bow Pose Laghu Dhanurasana (LUH-gu duh-nur-AHS-uh-nuh) Pose Type: prone, backbend Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) Feet to the Head Little Bow Pose Shirsha Pada Laghu Dhanurasana (SHEER-suh PUH-duh LUH-gu duh-nur-AHS-uh-nuh) Pose Type: prone, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) Pose Dedicated to Siddhar Konganar Konganarasana
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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
- Page 430 and 431:
Seated Noose Pose Prep. Upavishta P
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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
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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
- Page 448 and 449:
BOUND ANGLE POSE: ARMS BEHIND Bound
- Page 450 and 451:
BOUND ANGLE POSE: SIDE BEND & BINDI
- Page 452 and 453:
Equilibrium Bound Angle Pose 1 Tuly
- Page 454 and 455:
Bound Angle Pose Baddha Konasana (B
- Page 456 and 457:
Easy Embryo in the Womb Pose Sukha
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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-
- Page 470 and 471:
Equal Angle Pose Samakonasana (suh-
- Page 472 and 473:
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
- Page 486 and 487:
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
- 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
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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
- Page 520 and 521:
HEAD TO KNEE POSE: FORWARD BEND Hea
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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
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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
- Page 536 and 537:
Lion Pose Dedicated to an Avatar of
- Page 538 and 539:
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
- Page 552 and 553:
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
- Page 598 and 599:
ONE-LEGGED KING PIGEON: BACK LEG ST
- Page 600 and 601:
Eka Pada Raja Kapotasana 1 (EY-kuh
- Page 602:
VERTICAL SPLITS: SPINE STRAIGHT Pos
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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-
- Page 617:
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-
- Page 628 and 629:
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
- Page 642 and 643:
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
- 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
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(HUH-stuh guh-ru-DAHS-uh-nuh in bah
- Page 658 and 659:
Revolved Child’s Pose Parivritta
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Half Bound Lotus Revolved Child’s
- Page 662 and 663:
Revolved Half Bow Pose in Equilibri
- Page 664:
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
- 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
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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
- Page 706 and 707:
One Hand Four Limbed Staff Pose Eka
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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
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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
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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 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: 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 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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