An illustrated guide for practitioners is an excellent yoga asana book as a reference for students and teachers alike. The book covers 242 asanas with photos and easy to understand clear descriptions, it gaze, benefits and contraindications. This guide can be used by total beginners as well as the different levels of practitioners of yogaasnas. This is an easy to carry around book, and first part of the three series of the yogasanas by the author. Asanas are performed by Dorota Dominczak, a leading teacher of Ashtanga and Vinyasa styles of Yoga (RYT200) and Physical fitness recreation (H200) in Poland. Anil Machado is also the author of the 'Classical Indian Yoga - A comprehensive guide to yoga philosophy'. Anil Machado is practitioner of Kalaripayattu and strongly follows the philosophy of Yoga. He has traveled extensively throughout India in the quest of understanding the origins and development of Yoga, finding the true meaning, studying various paths and learning under some of the Gurus such as Sadhguru, Sri Sri Ravi Shankar, B.K.S. Iyengar, Guru Pathare, Guru Darekar, Swami Satyananda Saraswati, Sri Yogendra, Professor S.K.Ramchandra Rao and others. He lived among the Nath Yogis, the Aghoris to understand and learn the real Hatha Yoga. Researched extensively at Central Archaeological Library - Government of India, Jadavpur University, Sri Venkatesa University, L.B.S.National Academy of Administration Library, Yoga Institute of India, Aurobindo Ashram, Aghori Ashram and other research institutes on the Vedic culture and Yoga. He has conducted over thousands of seminars, training's, conferences on Vedic philosophy and Yoga. In 2016 he conducted presentation of Vedic India and Yoga over 250 schools in Poland. Most importantly in the year 2018 he received a special accolade from the Prime Minister of India Shri. Narendra Modi for his contribution in the field of Yoga in Poland. In 2019, was voted as Nr. 2 Fitness Trainer in Poland.
Author(s): Machado, Anil
Year: 2020
Language: English
Commentary: 242 Yoga Asanas An Illustrated guide for practitioners
Pages: 191
Tags: 242 Yoga Asanas An Illustrated guide for practitioners
NDEX OF ASANAS
1. TADASANA – MOUNTAIN POSE Also known as SAMASTHITI – STATE OF BALANCE (11)
2. TADASANA NAMASKAR – MOUNTAIN POSE IN PRAYER (12)
3. VIPARITA NAMASKAR TADASANA -REVERSE PRAYER MOUNTAIN POSE (12)
4. BADDHA HASTA TADASANA – BOUND HANDS MOUNTAIN POSE (13)
5. URDHVA HASTASANA – UPWARD SALUTE POSE (13)
6. TADASANA URDHVA BADDHA HASTASANA- MOUNTAIN WITH RAISED BOUND
HANDS (variation) (14)
7. TADASANA URDHVA HASTASANA -MOUNTAIN UPWARD SALUTE POSE (variation) (14)
8. INDUDALASANA – STANDING – CRESCENT POSE (15)
9. INDUDALASANA (variation) (15)
10. EKA HASTA PARSHVASANA – ONE HAND SIDE STRETCH POSE (16)
11. PARSHVASANA- SIDE STRETCH (16)
12. BADDHA HASTA UTTHITA STITI SHALABHASANA – HANDS BOUND RISING STANDING
LOCUST POSE (17)
13. UTTHITA HASTA ARDHA UTTANASANA – EXTENDED ARMS HALF INTENSE STRETCH
POSE (18)
14. ARDHA PADANGUSHTASANA – HALF BIG TOE POSE (18)
15. PADANGUSHTASANA -BIG TOE POSE (19)
16. UTTANASANA INTENSE STRETCH OF FULL – FORWARD BEND POSE (19)
17. Variation for Uttanasana with elbows locked grabbing onto it behind the calves (20)
18. PADA HASTASANA – HAND UNDER FOOT POSE (20,21)
19. PARIVRITTA UTTANASANA NAMASKAR -REVOLVED INTENSE STRETCH POSE WITH
NAMASKAR (21)
20. TITTIBHASANA- FIREFLY POSE or UTTANASANA variation (21)
21. SUKHA PRASARITA PADA URDHVA HASTASANA – EASY FEET SPREAD UPWARD
HANDS (22)
22. PRASARITA PADOTTANASANA 1-FEET SPREAD INTENSE STRETCH POSE 1 (22)
23. PRASARITA PADOTTANASANA 2 -FEET SPREAD INTENSE STRETCH POSE 2 (23)
24. PRASARITA PADOTTANASANA 3 (23)
25. PRASARITA PADOTTANASANA 4 (23)
26. PRASARITA PADOTTANASANA – 5 also known as BADDHA HASTA PRASARITA
PADOTTANASANA (24)
27. PARIVRITTA ARDHA PRASARITA PADOTTANASANA-REVOLVED FEET SPREAD OUT
HALF FORWARD BEND POSE (25)
28. UTTHITA PARSHVA KONASANA-EXTENDED SIDE ANGLE (26)
29. VIRABHADRASANA 1- WARRIOR 1 (27)
30. VIRABHADRASANA 2 -WARRIOR 2 (28)
31. VIRABHADRASANA 3-WARRIOR 3 (29)
32. VIPARITA VIRABHADRASANA-REVERSE WARRIOR (30)
33. ARDHA BADDHA VIPARITA VIRABHADRASANA-HALF BOUND REVERSE WARRIOR
POSE (31)
34. ANJANEYASANA-LORD HANUMAN (SON OF ANJANI) LUNGE POSE (32)
35. ANJANEYASANA variation also known as Crescent Lunge pose (32)
36. ANJANEYASANA variation Also known as Crescent Moon Lunge pose (33)
37. UTTANA PRISTHASANA -EXTENDED LIZARD TAIL LUNGE (33,34)
38. UTTHITA TRIKONASANA- EXTENDED TRIANGLE POSE (34,35)
39. UTTHITA PARSHVA TRIKONASANA EXTENDED SIDE TRIANGLE (35,36)
40. ARDHA BADDHA UTTHITA TRIKONASANA-HALF BOUND EXTENDED TRIANGLE (36)
41. BADDHA UTTHITA TRIKONASANA variation BOUND EXTENDED TRIANGLE (37)183
42. PARIVRITTA TRIKONASANA-REVOLVED TRIANGLE (37)
43. PARSHVOTTANASANA 1 variation INTENSE SIDE STRETCH (38)
44. PARSHVOTTANASANA 2 variation (38)
45. PARSHVOTTANASANA 3 Variation INTENSE SIDE STRETCH (39)
46. PARSHVOTTANASANA 4 variation with chin to the knee (39)
47. PARSHVOTTANASANA 5 variation with chin to the shin (39)
48. PARSHVOTTANASANA INTENSE SIDE STRETCH also called as VIPARITA NAMASKAR
PARSHVOTTANASANA REVERSE PRAYER INTENSE SIDE STRETCH (40)
49. BADDHA HASTA PARSHVOTTANASANA-HANDS BOUND INTENSE SIDE STRETCH (40)
50. VRIKSHASANA NAMASKAR-TREE POSE HANDS IN PRAYER (41)
51. VRIKSHASANA-TREE POSE (42,43)
52. PARSHVA VRIKSHASANA-SIDEWAYS TREE POSE (43)
53. URDHVA EKA HASTA ARDHA BADDHA PADMA VRIKSHASANA-UPWARD ONE HAND
HALF BOUND LOTUS TREE POSE (44)
54. TANDAVASANA 1 – DIVINE DANCE OF GODS POSE 1 (45)
55. LASYASANA – PARVATI’S RESPONSE TO SHIVA’S TANDAVA POSE (45)
56. NATARAJASANA – LORD OF DANCE POSE (46)
57. DWI HASTA PADA UTTHITA STITI EKA PADA BHEKASANA-BOTH HANDS TO FOOT
RISING STANDING ONE-LEGGED FROG POSE (47)
58. NATARAJASANA for beginners (47)
59. NANTUM NATARAJASANA-BOWING TO NATARAJA (48)
60. EKA HASTA PADA UTTHITA STITI EKA PADA BHEKASANA-ONE HAND TO FOOT
RISING STANDING ONE-LEGGED FROG (48,49)
61. ARDHA CHANDRACHAPASANA 1-HALF MOON BOW POSE 1 (49)
62. PARIVRITTA ARDHA CHANDRACHAPASANA-REVOLVED HALF MOON BOW (50)
63. HASTA PADA ARDHA CHANDRACHAPASANA-HAND TO FOOT HALF MOON BOW
POSE(50)
64. HASTA PADA PARIVRITTA ARDHA CHANDRACHAPASANA-HAND TO FOOT REVOLVED
HALF MOON BOW POSE (51)
65. ARDHA BADDHA NIRALAMBA EKA PADA UTTANASANA-HALF BOUND UNSUPPORTED
ONE LEGGED INTENSE STRETCH POSE (51,52)
66. ARDHA BADDHA NANTUM NATARAJASANA-HALF BOUND BOWING TO LORD OF
DANCE (52)
67. NATARAJASANA 1 variation LORD OF DANCE 1 (53)
68. NATARAJASANA 2 variation LORD OF DANCE 2 (53)
69. ARDHA CHANDRACHAPASANA 2-HALF MOON BOW POSE 2 (54)
70. PATAN VRIKSHASANA 1-TOPPLING TREE POSE 1 (55)
71. PATAN VRIKSHASANA 2-TOPPLING TREE POSE 2 (55)
72. URDHA PRASARITA EKA PADA UTTANASANA -UPWARD STRETCHED ONE-LEGGED
INTENSE STRETCH/FORWARD BEND POSE (56)
73. BADDHA HASTA UTTHITA STITI VAYU MUKTYASANA 1-HANDS BOUND RISING
STANDING WIND RELIEVING POSE 1 (57)
74. STITHI UTTHITA EKA PADA CHIBI JANU SHIRSHASANA-STANDING RISING ONELEGGED CHIN TO KNEE variation 1&2(57,58)
75. STITI UTTHITA VAYU MUKTYASANA- STANDING RISING WIND RELIEVING (58)
76. PARIVRITTA NAMASKAR STITI UTTHITA VAYU MUKTYASANA-REVOLVED PRAYER
STANDING RISING WIND RELIEVING POSE (59)
77. PARIVRITTA BADDHA STITI UTTHITA VAYU MUKTYASANA- REVOLVED BOUND
STANDING RISING WIND RELIEVING POSE (59)
78. TANDAVASANA 2 – SHIVA’S VIGOROUS CYCLE OF LIFE DANCE (60)79. PARIVRITTA ARDHA STITI VAYU MUKTYUTTONASANA-REVOLVED HALF STANDING
WIND RELIEVING INTENSE STRETCH POSE (60)
80. PARIVRITTA EKA HASTA PADA ARDHA STITI VAYU MUKTYUTTONASANA-REVOLVED
ONE HAND TO FOOT HALF STANDING WIND RELIEVING INTENSE STRETCH POSE (61)
81. PARIVRITTA ARDHA STITI VAYU MUKTYUTTONASANA NAMASKAR-REVOLVED HALF
STANDING WIND RELIEVING INTENSE STRETCH POSE NAMASKAR(61)
82. PARIVRITTA VISHAMA PADA ARDHA UTTANASANA-REVOLVED UNEVEN LEGS HALF
INTENSE STRETCH POSE (62)
83. VIPARITA NAMASKAR PARIVRITTA VISHAMA PADA ARDHA UTTANASANA-REVERSE
PRAYER REVOLVED UNEVEN LEGS HALF INTENSE STRETCH POSE (62)
84. BADDHA VISHAMA PADA ARDHA UTTANASANA-BOUND UNEVEN LEGS HALF
INTENSE STRETCH POSE (63)
85. ARDHA AGNISTAMBHASANA ARDHA CHANDRASANA 1-HALF FIRELOG IN HALF
MOON POSE 1 (63)
86. EKA PADA GOMUKHASANA ARDHA CHANDRASANA -ONE-LEGGED COW FACE IN
HALF MOON POSE (64)
87. ARDHA BADDHA PADMOTTANASANA 1-HALF BOUND LOTUS FORWARD BEND POSE
1(64)
88. ARDHA BADDHA PADMOTTANASANA 2-HALF BOUND LOTUS FORWARD BEND POSE
2(65)
89. ARDHA BADDHA PADMOTTANASANA 3-HALF BOUND LOTUS FORWARD BEND 3(65)
90. PARIVRITTA PARSHVA KONASANA NAMASKAR-REVOLVED SIDE ANGLE POSE WITH
NAMASKAR (66)
91. PARIVRITTA PARSHVA KONASANA NAMASKAR with back knee off the floor (67)
92. PARIVRITTA PARSHVA KONASANA -REVOLVED SIDE ANGLE Getting into the pose (67)
93. PARIVRITTA PARSHVA KONASANA – REVOLVED SIDE ANGLE POSE (68)
94. BADDHA HASTA PARIVRITTA PARSHVA KONASANA-HANDS BOUND REVOLVED SIDE
ANGLE POSE (69)
95. ARDHA CHANDRASANA NAMASKAR – HALF MOON PRAYER (70)
96. VIPARITA NAMASKAR ARDHA CHANDRASANA – REVERSE PRAYER HALF MOON POSE
(70,71)
97. DWI HASTA PADA DANDAYAMANA JANUSHIRASANA-BOTH HANDS TO FOOT
STANDING HEAD TO KNEE POSE (71)
98. KALI ASANA- GODDESS KALI’S POSE (72)
99. PADMA MUDRA URDHVA HASTA KALI ASANA-LOTUS SEAL IN UPWARDS HANDS
GODDESS KALI’S POSE (72)
100. PARSHVA BADDHA HASTA KALI ASANA-SIDEWAYS BOUND HANDS GODDESS KALI’S
POSE (73)
101. PARSHVA KALI ASANA-SIDEWAYS POSE OF GODDESS KALI (73)
102. BADDHA HASTA KALI ASANA-HANDS BOUND GODDESS KALI’S POSE (73)
103. ADHO MUKHA SHVANASANA – DOWNWARD FACING DOG (74)
104. ADHO MUKHA SHIRSHA MAKARASANA-DOWNWARD FACING DOG HEAD TO THE
FLOOR DEDICATED TO MAKARA (75)
105. EKA PADA ADHO MUKHA SHVANASANA-ONE-LEGGED DOWNWARD FACING DOG (75)
106. PADA ARDHA GOMUKH ADHO MUKHA SHVANASANA -LEG POSITION IN HALF COW
FACE IN DOWNWARD FACING DOG POSE (75)
107. HASTA KULPA EKA PADA ADHO MUKHA SHVANASANA 1-HAND TO ANKLE ONELEGGED DOWNWARD FACING DOG POSE 1 (76)
108. HASTA KULPA EKA PADA ADHO MUKHA SHVANASANA 2-HAND TO ANKLE ONELEGGED DOWNWARD FACING DOG POSE 2 (76)185
109. PARIVRITTA ADHO MUKHA SHVANASANA -REVOLVED DOWNWARD FACING DOG
POSE (77)
110. EKA PADA ADHO MUKHA SHVANASANA-ONE-LEGGED DOWNWARD FACING DOG
POSE (77,78)
111. NAMA BADDHA HASTA VIRABHADRASANA-BOWING HANDS BOUND WARRIOR POSE
(78)
112. NAMA BADDHA HASTA VIRABHADRASANA-BOWING HANDS BOUND WARRIOR POSE
(79)
113. ARDHA BADDHA PARIVRITTA EKA PADA RAJA KAPOTASANA -HALF BOUND
REVOLVED ONE-LEGGED KING PIGEON (79)
114. JANU PADA PARIVRITTA ANJANEY NAMASKAR ASANA-FOOT TO KNEE REVOLVED
(LORD HANUMAN THE SON OF ANJANI) LUNGE PRAYER POSE (80)
115. PARIGHASANA-GATE POSE (80,81)
116. PRAPADA UTKATASANA – TIP TOE FIERCE POSE (82)
117. PRAPADASANA 1-TIP TOE POSE 1 also known as PURNA UTKATASANA FULL FIERCE
POSE (82)
118. PRAPADASANA 2- TIP TOE POSE 2 (83)
119. UTKATASANA -FIERCE POSE (83)
120. PARIVRITTA UTKATASANA -REVOLVED FIERCE POSE (84)
121. SUKHA PADA GARUDA UPAVESHA NAMASKAR ASANA-EASY LEG POSITION OF
GARUDA IN YOGIC SQUAT HANDS IN PRAYER POSE (84)
122. SUKHA PADA PARIPURNA HASTA GARUDA UPAVESHASANA-EASY LEG POSITION
COMPLETE ARM POSITION OF GARUDA IN YOGIC SQUAT (85)
123. PARIVRITTA SUKHA PADA GARUDA UPAVESHASANA-REVOLVED EASY LEG
POSITION OF GARUDA IN YOGIC SQUAT (85,86)
124. EKA PADA NAMASKAR UTKATASANA -ONE-LEGGED PRAYER FIERCE POSE (86)
125. DWI HASTA KULPA EKA PADA UTKATASANA-BOTHS HANDS TO ANKLE ONE-LEGGED
FIERCE POSE (87)
126. EKA PADA PRAPADASANA – ONE LEGGED TIP TOE POSE two variations (87,88)
127. HASTA PADASANA -HANDS TO FOOT SQUATTING POSE also known as Marichiasana (88)
128. BADDHA HASTA PADA GARUDASANA- HANDS BOUND LEG POSITION IN GARUDA (89)
129. VIPARITA NAMASKAR GARUDASANA-REVERSE PRAYER IN GARUDA POSE (90)
130. GARUDASANA – EAGLE POSE (90,91)
131. PARIVRITTA BADDHA PADA GARUDASANA-REVOLVED BOUND LEG POSITION IN
GARUDA (91)
132. USTRASANA 1 – CAMEL POSE 1 (92)
133. USTRASANA NAMASKAR-PALMS IN PRAYER CAMEL POSE variation (92)
134. USTRASANA 1 & 2 – CAMEL POSE 1 & 2 (full form) (93)
135. ARDHA HANUMANASANA- HALF LORD HANUMAN’S POSE (94)
136. PARIVRITTA ANJANEYASANA-REVOLVED HANUMAN (son of Anjani) LUNGE POSE (95)
137. UTTHITA CHATTURANGA DANDASANA-HIGH/ELEVATED FOUR LIMBED STAFF POSE
(96)
138. CHATTURANGA DANDASANA – FOUR LIMBED STAFF POSE (98,99)
139. URDHVA MUKHA SHVANASANA-UPWARD FACING DOG (99,100)
140. BHUJANGASANA – COBRA POSE (100,101)
141. SALAMBA BHUJANGASANA-SUPPORTED COBRA POSE also known as MAKARASANA
(CROCODILE POSE) and popularly known as SPHINX (102)
142. DHANURASANA – BOW POSE (103)
143. SHALABASANA 1 – LOCUST POSE 1 (104)
144. SHALABASANA 2 – LOCUST POSE 2 (104)145. SHALABASANA 3 – LOCUST POSE 3 (105)
146. SHALABASANA 4 – LOCUST POSE 4 (105,106)
147. SHALABASANA 5 – LOCUST POSE 5 (106)
148. MAKARA DANDASANA – STAFF POSE OF MAKARA (107)
149. UTTANA PRISTHASANA – EXTENDED LIZARD TAIL LUNGE (107,108)
150. VASISTHASANA 1 – SAGE VASISTHA’S POSE 1 (109)
151. VASISTHASANA 2 preparation (110)
152. VASISTHASANA 2 (110)
153. VASISTHASANA 3 (110)
154. VASISTHASANA 4 (111)
155. VASISTHASANA 5 (111)
156. VASISTHASANA 6 (111,112)
157. VRIKSHA VASISHTASANA – TREE POSE IN VASISHTA (112)
158. PARIVRITTA VASISTHASANA – REVOLVED VASISTHA’S POSE (113)
159. EKA PADANGUSHTA VASISTHASANA 1 – ONE BIG TOE POSE OF VASISTHA 1 (114)
160. EKA PADANGUSHTA VASISTHASANA 2 -ONE BIG TOE POSE OF VASISTHA 2 (114)
161. HASTA PADA VASISTHASANA -HAND TO FOOT SAGE VASISTHA’S POSE (115)
162. EKA HASTA PADA VISHWAMITRASANA -ONE HAND TO FOOT POSE OF SAGE
VISHWAMITRA (115,116)
163. BADDHA UTTHITA PARSHVA PADA UPAVESHASANA-BOUND EXTENDED LEG SIDE
SQUAT POSE (116)
164. VISHAMA HASTA UTTHITA PARSHVA PADA UPAVESHASANA-UNEVEN ARMS
EXTENDED LEG TO THE SIDE SQUAT POSE (117)
165. PADMA MUDRA UTTHITA PARSHVA PADA UPAVESHASANA-LOTUS HANDS SEAL
EXTENDED LEG TO SIDE SQUAT POSE (117,118)
166. NIRALAMBA VYAGHRASANA – UNSUPPORTED TIGER POSE (118)
167. NARASIMHA CHATURANGA DANDASANA – NARASIMHA’S FOUR LIMBED STAFF POSE
(119,120)
168. EKA PADA CHATURANGA DANDASANA -ONE-LEGGED FOUR LIMBED STAFF POSE
(120,121)
169. PADA EKA PADA RAJA KAPOTA CHATURANGA DANDASANA-LEG POSITION IN ONELEGGED KING PIGEON IN FOUR LIMBED STAFF POSE (121)
170. PURVOTTANASANA- EASTERN INTENSE STRETCH POSE (122)
171. HASTA PADA PARSHVA PRAPADASANA-HAND TO FOOT SIDE TIP TOE POSE (123)
172. BALA SHALABASANA – BABY GRASSHOPPER POSE (124)
173. BAKASANA – CRANE POSE (125,126)
174. BAKA SHIRSHASANA – CRANE IN HEADSTAND (126,127)
175. UTRIPADA SHIRSHASANA-TRIPOD HEADSTAND (127)
176. EKA PADA SALAMBA SHIRSHASANA -ONE-LEGGED SUPPORTED HEADSTAND (127,128)
177. SALAMBA SHIRSHASANA -SUPPORTED HEADSTAND (128, 129)
178. DANDASANA- STAFF POSE (129)
179. HINDOLASANA-BABY CRADLE POSE (130,131)
180. CHATUSHKONASANA – FOUR CORNER POSE (131)
181. PARIVRITTA PARSHVA BALASANA-REVOLVED SIDE CHILD’S POSE (132)
182. BALASANA/GARBHASANA- CHILD’S POSE (133)
183. UPAVISTA PARIGHASANA 1-SEATED GATE POSE 1 (134)
184. UPAVISTA PARIGHASANA 2-SEATED GATE POSE 2 (134)
185. PARIVRITTA UTTHITA PARSHVA PADA UPAVESHASANA 1-REVOLVED EXTENDED
LEG TO SIDE SQUAT POSE 1 (135)187
186. PARIVRITTA UTTHITA PARSHVA PADA UPAVESHASANA 2-REVOLVED EXTENDED
LEG TO SIDE SQUAT POSE 2 (136)
187. PARIVRITTA JANU SHIRSHASANA -REVOLVED HEAD TO KNEE POSE (136)
188. BADDHA KONASANA – BOUND ANGLE POSE (137)
189. TARASANA – STAR POSE (138)
190. BADDHA KONASANA variation (138)
191. PADUNGUSHTA URDHVA UPAVISHTA KONASANA-BIG TOES UPWARD SEATED ANGLE
POSE (139)
192. DWI HASTA PADA PARIVRITTA UPAVISHTA KONASANA-BOTH HANDS TO FOOT
REVOLVED SEATED ANGLE POSE (140)
193. PADANGUSHTA UPAVISHTA KONASANA-BIG TOE SEATED ANGLE POSE (141)
194. PASCHIMOTTANASANA – WESTERN INTENSE STRETCH POSE (141,142)
195. PASCHIMOTTANASANA 2 (142)
196. TRIANGAMUKHAIKAPADA PASCHIMOTTANASANA-THREE LIMBED FACE TO FOOT
WESTERN INTENSE STRETCH (143)
197. MARICHYASANA 1 – POSE OF SAGE MARICHI 1, PART 1 & 2 (144)
198. MARICHYASANA – POSE OF SAGE MARICHI PART 3 (144,145)
199. MARICHYASANA 2 -POSE OF SAGE MARICHI 2 (145)
200. SUKHA MATSYENDRA ASANA 1-EASY LORD OF THE FISHES POSE 1 (146)
201. SUKHA MATSYENDRA ASANA 2- EASY LORD OF THE FISHES POSE 2 (146)
202. AKARNA DHANURASANA – TOWARDS EAR BOW POSE (147)
203. ARDHA MATSYENDRASANA-HALF LORD OF THE FISHES POSE (148)
204. MATSYENDRASANA-LORD OF THE FISHES POSE (149)
205. NAVASANA/NAUKASANA – BOAT POSE (150)
206. PARIPURNA NAVASANA – FULL BOAT POSE (151)
207. PARIVRITTA NAVASANA NAMASKAR-REVOLVED BOAT POSE IN PRAYER (151)
208. BHARADWAJASANA 1-POSE OF SAGE BHARADWAJ 1 (152)
209. BHARADWAJASANA 2-POSE OF SAGE BHARADWAJ 2 (152)
210. HARADWAJASANA 3-POSE OF SAGE BHARADWAJ 3 (153)
211. PARYANKASANA – BED POSE also known as SUPTA VIRASANA – RECLINED HERO POSE
(154, 155)
212. URDHVA DHANURA SHIRSHASANA-UPWARD FACING BOW IN HEADSTAND (155,156)
213. VIPARITA PRAPADA DHANURASANA-INVERTED TIP TOE NOW POSE (156)
214. SETU BANDHA SARVANGASANA- BRIDGE WHOLE BODY POSE (157)
215. SETU BANDHA SARVANGASANA without support, also known as KANDHARASANA –
SHOULDER POSE (157,158)
216. HALASANA – PLOW POSE with the palms supporting the back (158)
217. HALASANA- FULL FORM without supporting the back (159)
218. BADDHA HASTA HALASANA- BOUND HANDS PLOW POSE (159,160)
219. HASTA PADA HALASANA-HANDS TOP FEET PLOW POSE variation with hands to the feet
(advanced) (160)
220. KARNAPIDASANA – EAR PRESSURE POSE (161)
221. BADDHA HASTA KARNAPIDASANA- HANDS BOUND EAR PRESSURE POSE (161)
222. URDHVA PRASARITA PADASANA- UPWARD EXTENDED LEGS POSE (162)
223. SALAMBA SARVANGASANA SUPPORTED WHOLE BODY POSE, also known as SHOULDER
STAND (163)
224. PADA AKUNCHAN SALAMBA SARVANGASANA-LEG CONTRACTION IN SUPPORTED
WHOLE BODY POSE (164)
225. EKA PADA SALAMBA SARVANGASANA-ONE-LEGGED SUPPORTED WHOLE BODY
POSE (164)226. SUPTA PADANGUSHTASANA-RECLINING BOG TOE POSE (165)
227. SUPTA BALASANA – RECLINING CHILD'S POSE (165)
228. VAYU MUKTYASANA- WIND RELIEVING POSE (165,166)
229. SUPTA MATSYENDRASANA- RECLINED SAGE MATSYENDRA’S POSE (LORD OF THE
FISHES) (166)
230. JATARA PARIVARTANASANA TWISTED STOMACH POSE (167)
231. MAKARASANA – POSE OF LORD MAKARA (168)
232. PARSHVA SHAVASANA – SIDE CORPSE POSE (168)
233. PARSHVA VAYU MUKTYASANA 1-SIDEWAYS WIND RELIEVING POSE 1 (169)
234. SHAVASANA – CORPSE POSE also known as MRTASANA (169,170)
235. PARSHVA VAYU MUKTYASANA 2-SIDEWAYS WIND RELIEVING POSE 2 (171)
236. PARSHVA SUKHASANA – SIDEWAYS EASY POSE (172)
MEDITATIVE ASANAS
237. SUKHASANA – EASY POSE (173)
238. SIDDHASANA – PERFECT OR ACCOMPLISHED POSE (174)
239. MUKTASANA – LIBERATION POSE (175)
240. ARDHA PADMASANA – HALF LOTUS POSE (175)
241. PADMASANA – LOTUS POSE (176)
242. VAJRASANA – THUNDERBOLT, ADAMANTINE OR DIAMOND POSE (177)
243. VIRASANA – HERO POSE (177)
MUDRAS
244. JNANA (GYANA) MUDRA and CHIN MUDRA (178,179)
245. NAMASKAR, NAMASKARAM, NAMASTE, ANJALI MUDRA OR PRANAMASANA (180)
246. KSEPANA MUDRA (181)
