manual 2 asana - vikasa 78 sarvangasana 79 inversions 79 scorpion handstand 79 savasana 80 balasana...

MANUAL 2

ASANA

200 Hour Teacher Training November 2016

| VIKASA YOGA - Foundation Teacher Training Manual - Asana

CONTENTS

INTRODUCTION TO THE ASANA SECTION 6

COMMON SANSKRIT WORDS IN ASANA NAMES 7

USING THE ASANA CATALOGUE 8Shoulder Rotations in Thunderbolt Pose 10

Prayer Curls 10

WARM UP EXERCISES 10Marjaryasana 11Knee to Elbow 11Tri Pada Adho Mukha Svanasana 11

VIKASA CORE WARM UPS 11Knee to Elbow 11Knee to Forehead 11Tadasana 12Urdhva Mukha Svanasana 12

SUN SALUTATION 12Mountain/Standing Arms up 12Uttanasana 12Anjaneyasana 13Adho Mukha Svanasana 13Tadasana 13Chandrasana 14

STANDING POSTURES 14Standing Arch Extension 14Ardha Mandalasana 14Standing Shoulder Lock I 14Standing Shoulder Lock II 14Uttanasana 15Padangustasana 15Hand to Big Toe Pose 15Ardha Uttanasana 15Uttanasana 15Padahastasana 15Baddha Parsva Konasana 16Prasarita Paddotanasana 16Utthita Parsva Konasana 16Baddha Parsva Konasana 16Trikonasa 17Parivrtta Trikonasa 17Baddha Trikonasana 17Chandrasana 17Ardha Chandrasana 18Virabhadrasana 18Sugarcane Pose 18

Parsvottanasana 19Parivrtta Padottanasana 19Ustrasana 20Ardha Humanasana 21Sanchalanasana 21Hanumanasana 21Virabhadrasana II 21Vichittra Virabhadrasana II 21Vichittra Anjaneyasana 21Utkatanasana 22Parivrtta Utkatasana 22Vichittra Utkatanasana 22Garudasana 23Parivrtta Parsvakonasana 23Kneeling Warrior 23Utthan Pristhasana 24Utthita Hasta Padangustasana 25Utthita Parshvasahita 25Dandayamana Janusirasana 25Janu Udarasana 25Ardha Padmasana Vrksasana 26Ardha Baddha Padmottanasana 26Natarajasana 26Vrksasana 26Vichittra Anjaneyasana 26Lord of the Dance Pose 26Vrksasana II (Vichittra) 26Ardha Padmasana Vrksasana 26Standing Half Frog 27Spider I 28Spider Variation I 28Spider II 28Spider III 28Spider IV 28Spider V 28Spider VI 28Spider Variation II 29Swastika Pose 29Skandasana 29Supta Pose 29Pistol Squat Pose 30Reverse Pistol Squat Pose 30Malasana 30Gomukhasana 32Krounchasana 32

SEATED POSTURES 32Akarna Dhanurasana 33Akarna Dhanurasana Vichittra 33

3


Eka Pada Rajakapotasana 34Eka Pada Rajakapotasana 34Vamadevasana 34Baddha Konasana 35Supta Baddha Konasana 35Parivrtta Baddha Konasana 35Janu Sirsasana 36Ardha Baddha Padma Paschimottanasana 36Triang Mukha Eka Pada Paschimottasana 36Mandukasana 37Parivrtta Mandukasana 37Kurmasana 37Supta Kurmasana 37Ardha Matsyendrasana 38Baddha Ardha Matsyendrasana 38Parivrtta Padmasana 39Marichyasana 39Parivrtta Surya Yantrasana 39Krounchasana 39Ardha Matsyendrasana 39Ardha Purvottanasana 40Internal Rotation Shoulder Stretch 40Sukhasana 41Padmasana 41Swastikasana 41Vichittra Sukhasana 41Siddhasana 41Vajrasana 41Ardha Padmasana 41Siddhasana 41Virasana 42Parivrtta Virasana 42Virasana V1 42Parivrtta Virasana V2 42Virasana V2 42Parivrtta Vajrasana V3 42Supta Virasana 43Supta Virasana V1 43Supta Virasana V2 43Padmasana 44Gorakshasana 44Garbha Pindasana 44Yoga Mudrasana 45Garbha Pindasana 45Lotus Intense Spine Twist 45Parivrtta Janu Sirsasana III 46Parivrtta Upavistha Konasana IV 46Parivrtta Janu Sirsasana II 46Parivrtta Janu Sirsasana I 46

Urdhva Upavistha Konasana 47Upavistha Konasana 47Supta Konasana 47Parsva Upavistha Konasana 47Adho Mukha Svanasana 48Tri Pada Adho Mukha Svanasana V1 48

FACE DOWN POSTURES 48Tri Pada Adho Mukha Svanasana V2 48Tri Pada Adho Mukha Svanasana 48Urdhva Mukha Svanasana 48Bitilasana 49Marjaryasana 49Marjaryasana 49Batilasana 49Bhujangasana 50Urdhva Mukha Svanasana 50Mandukasana 50Sphinx Pose 50Dhanurasana 51Bhekasana 51Supta Bhekasana 51Dhanurasana 51Bhekasana 51Vichittra Vrschikasana 52Vrschikasana 52Vrschikasana II 52Vichittra Vrschikasana 52Vichittra 52Vrschikasana 52Shoulder Stretch (External rotation) 53Shoulder Stretch (Internal rotation) 53Sarvangasana 54Eka Pada Salabhasana 54Ardha Bhujangasana 54Supported Headstand Variations 55Salamba Sirsasana 55

INVERSIONS 55Setup (starting) /positions 55Mukta Hasta Sirsasana A 56Mukta Hasta Sirsasana B 56Urdhva Padmasana Sirsasana 56Forearm Stand Variations 57Pincha Mayurasana 57Vrischikasana 57Shoulder Stand Variations 58Sarvangasana 58One Legged Shoulder Stand 58

CONTENTS CONTINUED...

4


Chakrasana /Urdhva Dhanurasana 59Loha Setu Bandhasana 59

FACE UP 59Setu Bandhasana 60Halasana 61Karnapidasana 61Jathara Parivartanasana 63Supta Dandasana 63Kapotasana 64Matsyasana 64Paripurna Navasana 65Navasana 65Urdhva Mukha Paschimottanasana 65Navasana 65Purvottanasana 66Eka Pada Purvottanasana 66Eka Pada Ardha Purvottanasana 66Ardha Purvottanasana 66Dwi Pada Sirsasana 67Ananda Balasana 67Supta Konasana 68Supta Parivrtta Hasta Padangusthasana 68Supta Padangusthasana 68Supta Hasta Padangusthasana 68Ardha Chandrasana 69

SIDE UP 69Vasisthasana 70Bakasana 72Crane 72Padma Bakasana 72

ARM BALANCES 72Kakasana 72Low Bakasana 72Lolasana 73Bhujapidasana 74Eka Pada Bakasana 74Eka Pada Galavasana 74Brahmacharyasana 75Brahmacharyasana One Leg 75Brahmacharyasana Knees 75Brahmacharyasana 75Brahmacharyasana One Leg 75Advanced Brahmacharyasana 75Eka Pada Koundinyasana II 76One Legged Sage Koundinya’s Pose with Spine Twist 76Maksikanagasana 77

Astavakrasana 77Parsva Bakasana 77Mayurasana 78Sarvangasana 79

INVERSIONS 79Scorpion Handstand 79Savasana 80Balasana 80Prostration 80

RELAXATION 80

HAND DETAILS AND LOCKS 81Nadi Sodana 83

BREATHING 83

NAULI AND BANDHAS 84

5


Naming conventionSome asana are recognised with multiple names, therefore, in some instances, the multiple interpretations of the posture name have been included. If there is doubt as to the true origin of the posture name then the most commonly used or accepted name has been used.The approach has been taken that there is no right or wrong with regards to posture naming, but rather that there are multiple interpretations of the original Sanskrit name, as well as modern posture creations.

INTRODUCTION TO THE ASANA SECTION

ABOUT POSTURE NAMES

Sanskrit nameIf there is no Sanskrit name with the posture it is because there is no Sanskrit equivalent. This generally indicates that the posture is a modern creation, or such a variation of a traditional posture that there is no Sanskrit translation for it.

6


The following Sanskrit words are commonly used in posture (asana) names. Understanding these words will help you interpret, memorise and understand the Sanskrit versions.

Adho = Downward/down

Ardha = Half

Asana = Posture/pose

Baddha = Bound

Bandha = Lock

Drishti = View (line of sight)

Eka = One/single

Hasta = Hand

Mukha = Direction/facing

Pada = Foot

Parivrtta = Revolving/turning

Pashva = Side

Prana = Life force/breath

Supta = Reclining/leaning back

Urdvha = Upward/up

Utthita = Extended/stretched

Vichittra = Variegated/varied (Unique to Vikasa)

COMMON SANSKRIT WORDS IN ASANA NAMES

7


Crane Bakasana

V VP

P

P

P

Crow Pose

Kakasana

E

D

C

F F

Write your asana notes here....

A B

USING THE ASANA CATALOGUE

8


Asana

Asanas are displayed in the following order:

A Primary Asana

B Preparation, transition, variation or setup

C Preparation, variations and setup indicators:

P = Preparation asana

T = Transition

V = Variation

S = Setup

D Posture names

In Sanskrit and English

E Writing area

Space to write your own notes, cues, etc.

F Skill level indicator

Colours Indicate the primary posture and the approximate skill level

of each asana presented:

Blue = Primary Posture

Green = Easy

Accessible to beginners

Yellow = Easy to Moderate

Accessible to beginners but may be challenging for some.

Orange = Moderate

Challenging for most beginners, comfortable for most experienced

practitioners.

Red = Experienced

Postures may not be doable for practitioners who have not

mastered the moderate version. May even be challenging for

experienced practitioners.

KEY

9


Hand grip for Prayer Curls

Shoulder Rotations in Thunderbolt Pose

Prayer Curls

1

3

2

4

Warm up exercises10


Knee to Elbow

MarjaryasanaTiger Pose (Vikasa)

Knee to Forehead

Knee to Elbow

Vikasa core warm ups

Front view

Left view Right view

Tri Pada Adho Mukha SvanasanaThree legged downward dog

11


Tadasana Mountain/Standing

Urdhva Mukha Svanasana Upward Facing Dog

Mountain/Standing Arms up

Adho Mukha SvanasanaDownward Dog

UttanasanaStanding Forward Bend

AnjaneyasanaLow Lunge Pose

Sun Salutation12


AnjaneyasanaLow Lunge Pose


Adho Mukha SvanasanaDownward Dog

Mountain/Standing Arms up

Repeat other Side

Astangasana Eight Limbed Pose(Knees-Chest-Chin)

Tadasana Mountain/Standing

Sun Salutation 13


Chandrasana Cresent Moon Pose

Standing Arch Extension

V

V

V

ChandrasanaCrescent Moon

Pose

Ardha Mandalasana

Half Circle Pose

Standing Shoulder

Lock I

Standing Shoulder

Lock I

Standing Shoulder

Lock II

Standing postures

Rear view

Front view

14


Padangustasana Hand to Big Toe Pose


Uttanasana Standing Forward Bend

Uttanasana Standing Forward Bend

Ardha Uttanasana Half Lift/Flat Back Padahastasana

Hand Under Foot Pose

VV

Standing postures 15


Baddha Parsva Konasana Bound Side Angle Pose

Prasarita Paddotanasana Wide Legged Forward Bend

V

V

VV

V

V

VV

V

Utthita Parsva Konasana

Extended Side Angle Pose



Baddha Parsva Konasana

Bound Side Angle Pose

Baddha Parsva Konasana

Bound Side Angle Pose



Hand position variations

Back view

Front view

Standing postures16


Trikonasa Triangle Pose

Parivrtta TrikonasaRevolved Triangle Pose

Baddha Trikonasana Bound Triangle Pose

V

V

ChandrasanaCrescent Moon Pose



Ardha Chandrasana Half Moon Pose

Warrior III

Virabhadrasana

V

V

V

V

V

V

Sugarcane PoseChandra

Chapasana

Standing postures

Front view

18


Parsvottanasana Pyramid Pose

Parivrtta PadottanasanaRevolved Wide Legged Standing Forward Bend

VV

V

V

VV

VV

Hand position variations



Ustrasana Camel

V

V

V

Standing postures20


Vichittra Galavasana Asana English

Ardha HumanasanaHalf Front Split

Anjaneyasana Crescent Pose

P

V

V

P

V

SanchalanasanaEquestrian Pose

Ardha Hanumanasana Lifted Front Split

Vichittra Anjaneyasana

Crescent Pose

Hanumanasana Front Splits

Virabhadrasana IIWarrior II

Vichittra Virabhadrasana II

Warrior II



22

Utkatanasana Chair Pose

Parivrtta UtkatasanaRevolved Chair Pose

Vichittra Utkatanasana Chair Pose (variation)

V

V V

V

Standing postures22


Garudasana Eagle Pose

Parivrtta Parsvakonasana Revolved Extended Side Angle

Kneeling Warrior

V

V

V

V

V

V

V

Front view

Front view



Utthan Pristhasana Lizard Pose

Utthan PristhasanaLizard Pose

Utthan PristhasanaLizard Pose

V

V

V

V

Ankle grip

Standing postures24


Utthita Hasta PadangustasanaStanding Big Toe Pose

Utthita Parshvasahita Stretched Sideward Pose

V

V

V

Janu Udarasana

Crescent Pose

Janu Udarasana

Warrior II

Dandayamana Janusirasana

Standing Head to Knee Pose



Ardha Padmasana VrksasanaHalf Lotus Tree Pose

NatarajasanaLord of the Dance Pose

Ardha Baddha PadmottanasanaHalf Bound Lotus Forward Bend

V

P

V

P

V

Vichittra Anjaneyasana

Crescent Pose

Ardha Padmasana

VrksasanaHalf Lotus Tree Pose

Vrksasana Tree Pose

Vrksasana II (Vichittra)

Tree Pose

Chandra Chapasana

Lord of the Dance Pose

Lord of the Dance Pose

Ardha Chandra Chapasana

Standing postures26


Standing Half Frog

V

V



Spider I

Spider III

Spider IV

Spider Variation I

Spider II

Spider V

Spider VI

Standing postures

Spider Pose Variations

28


Hand position

Spider Variation II

Swastika Pose

SkandasanaDeep Side Lunge

V

V

Supta Pose



Pistol Squat Pose

Reverse Pistol Squat Pose

Malasana Garland Pose (Yogic Squat)

V

V

V

V

V

Standing postures30


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NOTES

31


Side view

Front view

Gomukhasana Cow Face Pose

GomukhasanaCow Face Pose

KrounchasanaHeron Pose

PV

PV

Seated postures32


Akarna Dhanurasana Archer’s Pose

Akarna Dhanurasana VichittraArcher’s Pose Variation

Foot Under Armpit Seated Twist

V

V

Seated postures 33


Eka Pada RajakapotasanaOne-legged King Pigeon Pose

VamadevasanaHalf Lord of the Fish Pose

Eka Pada RajakapotasanaOne-legged King Pigeon Pose(Full Pigeon)

V

V

Seated postures34


Baddha KonasanaBound Angle Pose

Parivrtta Baddha KonasanaRevolved Bound Angle Pose

Supta Baddha KonasanaReclining Bound Angle Pose

V

V

V

P

V

Seated postures

Front view Side view

Front/side view

Side view

35


Janu SirsasanaHead to Knee Pose

Ardha Baddha Padma PaschimottanasanaHalf Bound Lotus Seated Forward Bend Pose

Triang Mukha Eka Pada PaschimottasanaFolded Leg Forward Bend

V

V

V

Seated postures36


MandukasanaFrog Pose

Parivrtta Mandukasana Revolved Frog Pose

KurmasanaTortoise Pose

V

V

V

V

Back view

Front view

Front view

Side view

Supta Kurmasana

Reclining Tortoise Pose

Seated postures 37


Ardha MatsyendrasanaHalf Lord of the Fish Pose

Baddha Ardha MatsyendrasanaBound Half Lord of the Fish Pose

V

V

Back view

Front view

Seated postures38


Left view

Right viewParivrtta PadmasanaRevolved Lotus Pose

MarichyasanaPose Dedicated to the Sage Marichi

Parivrtta Surya YantrasanaCompass Pose

Ardha Matsyendrasana

Half Lord of the Fish Pose

Seated postures

V

V

KrounchasanaHeron Pose

39


Ardha Purvottanasana Half Upward Plank Pose

Ardha PurvottanasanaHalf Upward Plank Pose

Ardha Purvottanasana Half Upward Plank Pose

Internal Rotation Shoulder Stretch

Shoulder Stretching

Front view

Side view

Seated postures40


Seated Meditation Positions

Sukhasana Easy Pose

Ardha PadmasanaHalf Lotus Pose

Siddhasana Accomplished Pose

SwastikasanaAuspicious Pose

Vichittra SukhasanaEasy Pose Variation

PadmasanaLotus Pose

Siddhasana Accomplished Pose

VajrasanaDiamond Pose

Seated postures 41


VirasanaHero Pose

Virasana V1Hero Pose

Virasana V2Hero Pose

Hero Pose Variations

Seated postures

V V

Parivrtta VirasanaRevolving Hero Pose

Parivrtta Virasana V2Revolving Hero Pose (with Spine Twist)

Parivrtta Vajrasana V3Revolving Diamond Pose

42


Supta Virasana V2Reclining Hero Pose

Supta VirasanaReclining Hero Pose

Supta Virasana V1Reclining Hero Pose

Seated postures 43


PadmasanaLotus Pose

PadmasanaLotus Pose

PadmasanaLotus Pose (with Evening Mudra)

GorakshasanaCowherd Pose

PadmasanaLotus Pose (Morning Evening Mudra)

Garbha PindasanaWomb Embryo Pose

Lotus Variations

Seated postures44


Yoga MudrasanaLotus Pose

Garbha PindasanaWomb Embryo Pose


Lotus Intense Spine Twist


Lotus Intense Spine Twist

Side viewTop view

Seated postures 45


V V

Parivrtta Upavistha Konasana IIRevolved Seated Wide Angle Pose II

Parivrtta Upavistha Konasana IIIRevolved Seated Wide Angle Pose III

Parivrtta Janu Sirsasana IRevolved Head to Knee Pose I

Parivrtta Janu Sirsasana IIRevolved Head to Knee Pose II

Parivrtta Upavistha Konasana IRevolved Seated Wide Angle Pose I

Parivrtta Upavistha Konasana IVRevolved Seated Wide Angle Pose IV

Parivrtta Janu Sirsasana IIIRevolved Head to Knee Pose III

V

V

V

Seated postures46


Upavistha Konasana IWide Angle Seated Forward Bend I

Upavistha Konasana II Wide Angle Seated Forward Bend II

Upavistha Konasana III Wide Angle Seated Forward Bend III

Parsva Upavistha KonasanaSide Seated Angle Pose

Urdhva Upavistha Konasana Upward Facing Wide Angle Pose

Upavistha Konasana Wide Angle Seated Forward Bend

Supta Konasana Reclining Angle Pose

Seated postures 47


Adho Mukha SvanasanaDownward Facing Dog

Tri Pada Adho Mukha Svanasana V1Three Legged Downward Facing Dog

Tri Pada Adho Mukha SvanasanaThree Legged Downward Facing Dog

Adho Mukha Svanasana Downward Facing Dog

V

V

Face down postures

Tri Pada Adho Mukha Svanasana V2Three Legged Downward Facing Dog

Urdhva Mukha SvanasanaUpward Facing Dog

V

PP

48


MarjaryasanaCat Pose:

BatilasanaCow Pose

BitilasanaCow Pose

MarjaryasanaTiger Pose

Extended Plank Extended Sideways Plank

V

V

V

V

Face down postures 49


BhujangasanaCobra Pose

MandukasanaFrog Pose

V V

V

V

Angle view

Sphinx Pose

Urdhva Mukha Svanasana Upward Facing Dog Pose

Sphinx Pose

Transversal Split

Face down postures50


Spinx Pose

Dhanurasana Bow Pose

BhekasanaFrog Pose

DhanurasanaBow Pose

Supta BhekasanaReclining Frog Pose

BhekasanaFrog Pose

V

V

V

V

Face down postures 51


Vichittra Vrschikasana

Scorpion

VichittraVrschikasana

Scorpion

Vrschikasana II Scorpion Handstand

VrschikasanaScorpion Pose

Vichittra VrschikasanaScorpion Pose Variation

V

V



Shoulder Stretch (External rotation)

Shoulder Stretch (Internal rotation)

Shoulder Stretch (Internal rotation)

V

V

V

V

Side view

Front view

Hand Grip

Opposite side view

Face down postures

Shoulder stretching Variations

53


Eka Pada SalabhasanaOne Legged Locust Pose

SarvangasanaLocust Pose

V

V

V

V

V

Ardha BhujangasanaBaby Cobra Pose (with Attention Mudra)

V

V



Salamba SirsasanaSupported Headstand

Supported Headstand Variations

Setup (starting) /positions

V

SS

V V V

Inversions 55


Mukta Hasta Sirsasana ATripod Headstand

Urdhva Padmasana SirsasanaLotus in Tripod Headstand

Mukta Hasta Sirsasana BTripod Headstand B

V

Inversions56


Pincha MayurasanaFeathered Peacock Pose

VrischikasanaScorpion Pose

Ardha Pincha Mayurasana Dolphin Pose

Setup (starting) position

SS

VV

Inversions

Forearm Stand Variations

57


SarvangasanaShoulder Stand

One Legged Shoulder

StandEka Pada

Sarvangasana

V

Inversions

Shoulder Stand Variations

58


Face up

Chakrasana /Urdhva DhanurasanaWheel Pose / Upward Bow Pose

Loha Setu BandhasanaIron Bridge Pose

V

V

V

V

59


Face up

V

V

V

VPS

Setu BandhasanaBridge Pose

60


Face up

HalasanaPlough Pose

Karnapidasana Deaf Man Pose

V

V

V

61


Face up62


Face up

Jathara ParivartanasanaCore Twist

Supta Dandasana

V

Side view

Side view

Hand position

63


Face up

KapotasanaKing Pigeon

MatsyasanaFish Pose

V P

V

P

V

P

64


Face up

Urdhva Mukha Paschimottanasana

Upward Facing Intense West Stretch

NavasanaLow Boat Pose

V

V

V

V

V

P

V

Paripurna Navasana(Full) Boat Pose

NavasanaBoat Pose

65


Face up

Eka Pada Ardha PurvottanasanaOne Legged Half Reverse Table Top Pose

Eka Pada PurvottanasanaOne Legged Upward Plank Pose

V

V

V

V

V

Ardha Purvottanasana

Half Upward Plank Pose

PurvottanasanaUpward Plank Pose

66


Face up

Dwi Pada SirsasanaBoth Legs Behind Head Pose

Ananda BalasanaHappy Baby Pose

67


Face up

Supta KonasanaReclining Angle Pose

V

V

V

V

Supta Padangusthasana

Reclining Big Toe Pose

Supta Hasta Padangusthasana

Reclining Big Toe Pose

Supta Parivrtta Hasta Padangusthasana Reclining Revolved Big Toe Pose

VV

V

V

68


Side up

Ardha ChandrasanaHalf Moon Pose

S

S

S

69


Side Plank Variations

Side up

Vasisthasana Side Plank Pose (Variation)

Visvamitrasana Pose of Visvamitra

VV

VV

V

V

70


Side up

Vasisthasana Side Plank Pose

V V

V

V

V

71


Arm balances

Bakasana Crane

Low Bakasana

V

V

VP

P

P

P

Padma BakasanaCrane Pose in Lotus

V

KakasanaCrow Pose

Front view

72


Arm balances

LolasanaPendant Pose (Full)

VP

VP

VP

VP

VP

73


Arm balances

BhujapidasanaShoulder Pressing Pose

Side view

Eka Pada Bakasana One legged Crow Pose

VEka Pada

GalavasanaFlying

Pigeon Pose

74


Arm balances

Advanced BrahmacharyasanaAdvanced Floating Stick Pose

Brahmacharyasana One LegFloating Stick Pose One Leg (Hand)

Brahmacharyasana One LegFloating Stick Pose One Leg (Fist)

Brahmacharyasana Iron Plough

Brahmacharyasana KneesFloating Stick Pose (Knees)

BrahmacharyasanaFloating Stick Pose

VP

VVP

VP

VP

75


Arm balances

Eka Pada Koundinyasana IIOne Legged Sage Koundinya’s Pose

VP

VP

VP

Left and right view Left and right view

V

Side view

Front view

Top view

One Legged Sage Koundinya’s Pose with Spine Twist

76


Arm balances

MaksikanagasanaDragonfly Pose

AstavakrasanaEight Angled Pose

V

V

V

V

V

V

Side view

Side view

Parsva Bakasana Side Crow

77


Arm balances

MayurasanaPeacock Pose

V

S

S

S

78


SarvangasanaShoulder Stand

Scorpion Handstand

V

Inversions 79


Savasana Dead Body Pose/Corpse Pose

Balasana Child’s Pose

Prostration

Relaxation80


Hand details and locks 81


Hand details and locks82


Nadi Sodana Alternate Nostril Breathing

Finger position

Breathing 83


Nauli and Bandhas84

manual 2 asana - vikasa 78 sarvangasana 79 inversions 79 scorpion handstand 79 savasana 80 balasana...

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