Urdhva dhanurasana

Utkatasana
Adho Mukha Svanasana
Jathara parivartanasana

Urdhva dhanurasana, dhanurasana, bhujangasana, matsyasana (mukha)

Karnapadasana

Purvottanasana
Vashistasana

Savasana
 Surya Namaskara
Position Description Mantra Chakra
1 Exhale - Palms in the prayer position Om mitraya namaha Anahata (heart)
2 Inhale - Stretch the arms out, up and back Om ravaye namaha Vishuddhi (throat)
Swadisthana
3 Exhale - bending forward from the hips Om Suryaye Namaha
(pelvic)
4 Inhale - left leg all the way back, looking up Om Bhanave Namaha Ajna (third eye)
5 Exhale - right leg back (downward facing dog) Om Khagaya Namaha Vishuddhi (throat)
6 Hold - knees, chest and chin to the floor Om Pushne Namaha Manipura (navel)
Om Hiranyagarbhaye Swadhisthana
7 Inhale- lift the head, neck and chest (cobra pose)
Namaha (pelvic)
8 Exhale - push back into downward facing dog Om Marichaye Namaha Vishuddhi (throat)
Inhale - left foot forward between the palms,
9 Om Adityaya Namah Ajna (third eye)
look up
Exhale - right foot forward, knees straight, Swadhisthana
10 Om Savitre Namaha
bending forward (pelvic)
11 Inhale - stretch arms out, up and back Om Arkaya Namaha Vishuddhi (throat)
Exhale - straighten up, palms in the prayer
12 Om Bhaskaraya Namaha Anahata (heart)
position, release the arms

Aasanas -- Sights and Sounds

अर्धचन्द्रास
न
अर्धमत्स्येन ्
द्रासन

बालासन

भुजङ्गासन
चतरु ाङ्गदन ्
डासन

धनुरासन

गोमुखासन
हलासन

जानुशीर्षास
न

जठरपरिवत
ृ ्
तासन
मार्जरासन

मत्स्यासन

नावासन
पश्चिमोत्ता
नासन

पवनमक्
ु ता
सन
शलभासन
सेतुबन्धास
न

शवासन

त्रिकोणासन
ऊर्ध्वमख
ु श्वा
नासन

उष्ट्रासन
वज्रासन

वीरभद्रासन
वीरभद्रासन
2

वक्ष
ृ ासन
योगमद्र
ु ा

Pose Sanskrit Name

Balasana

child

Sukhasana

pleasant

Adho Mukha
Svanasana

face
svana = dog
 Urdhva Mukha
Svanasana

dog

Bhujangasana

Prasarita
Padottanasana

Utkatasana

powerful, fierce

(variations)

Uttanasana

to stretch or extend
 Ustrasana

camel

Janu Sirsasaana

janu = knee
sirsa = head

Malasana

mala = bead, circle

Vrksasana

vrksa = tree

Natarajasana

nata = dancer
raja = king
 Utthita Hasta
Padangustasana

utthita = extended
pada = foot

Utthita
Trikonasana

utthita = extended
trikona = three
angle or triangle

Virabhadrasana I

Virabhadra = the
name of a fierce
warrior, an
incarnation of
Shiva.

Virabhadrasana II

Virabhadra = the
name of a fierce
warrior, an
incarnation of
Shiva.
 Vasisthasana

Parivrtta
Parsvakonasana

parivrtta = to turn
around, revolve
parsva = side, flank
kona = angle

Utthita
Parsvakonasana

utthita = extended
parsva = side
kona = angle

Salamba Sirsasana

sa = with
alamba = support
sirsa = head

Vatayanasana

Navasana

nava = boat
 Urdhva
Dhanurasana

urdhva = upward
dhanu = bow

Ardha
Matsyendrasana

a legendary teacher
of yoga

Bakasana

baka = crane

Salamba
Sarvangasana

salamba = with
support sarva = all
anga = limb.

Setubandasana

setu = dam, dike, or

bridge
bandha = lock
 Garudasana

Garuda = the
mythic "king of the
birds"

Halasana

hala = plow

Ardha Padmasana

ardha = half
padma = lotus

Baddha Konasana

baddha = bound
kona = angle

Virasana

Vira = man, hero,

brave
Viparita Karani

viparita = turned
around, reversed,
inverted
karani = doing,
making, action

Dhanurasana

dhanu = bow

Pavanamuktasana

pavana = wind
mukta = release

Anjali Mudra