Contents

Contents

Table of Contents

Meditation and Relaxation

relaxation

4. Back and spine

5. The whole body – Savasana

meditation

6. Legs-up-the-wall – Viparita karani

7. Pond – Tadagasana

8. Diamond– Vajrasana

9. Easy – Sukhasana

10. Lotus and half-lotus – Padmasana et ardha padmasana

11. Accomplished – Siddhasana

breathing

12. Mountain – Tadasana

14. Peacock – Mayarusana

15. Snake – Sarpasana

16. Butterfly– Badha Konsana

flexibility

17. Arms – Hasta sanchalan

18. Feet – Padha sanchalan

19. Knees – Janu sanchalan

20. Shoulders – Skandha sanchalan

21. Neck – Kantha sanchalan

mudras or gestures

22. Salutation mudra – Anjali-mudra

23. Meditation mudra –Dhyana-mudra

24. Wisdom mudra – Gnyana (Jnana)-mudra

25. Air mudra – Shunya-mudra

26. Earth mudra – Prithvi-mudra

27. Water mudra – Varuna-mudra

28. Turtle in the shell mudra – Adhi-mudra

29. Life mudra – Prana-mudra

30. Fire mudra – Surya-mudra

31. Concentration mudra – Akini-mudra

32. Courage mudra –Ahamkara-mudra

Yoga

Standing poses

33. Mountain – Tadasana

34. Lord of the Dance – Natarajasana

35. Tree – Vrkshasana

36. Warrior III – Veerabadrasana III

37. Kite – Patangasana

38. Moon arc – Piraiasana

39. Pendulum – Dholasana

40. Standing forward bend – Uttanasana

41. Angle – Konasana

42. Chair – Utkatasana

43. Crane – Bakasana

44. Star – Dhopadautkatasana

45. Warrior I – Veerabadrasana I

46. Warrior II – Veerabadrasana II

47. Extended side angle – Utthita parsva konasana

48. Triangle – Trikonasana

49. Inverted triangle –Parivrtha trikonasana

50. Difficult – Ugrasana

Sitting poses

51. Staff – Dhandasana

52. Upward plank (toboggan)– Purvottanasana

53. Head-to-knee forward bend – Janu sirsasana

54. Seated-forward bend – Paschimottanasana

55. Wide-angle seated-forward bend – Upavistha konasana

56. Tortoise – Kurmasana

57. Archer – Akarna dhanurasana

58. Heron – Krounchasana

59. Boat – Navasana

60. Bound angle (Butterfly) – Baddha konasana

61. Half Lord of the Fish (sitting variation) – Ardha matsyendrasana

62. Cow face – Gomukhasana

63. Camel – Ustrasana

64. Child – Balasana

65. Frog – Nunalasana

66. One-legged king pigeon – Ekapada raja kapotasana

Lying poses

67. Lizard – Utthan-pristhâsana

68. Plank – Kumbhakasana

69. Half locust – Ardha salabhasana

70. Locust – Salabhasana

71. Inverted-boat – Viparita navasana

72. Cobra – Bhujangasana

73. Bow – Dhanurasana

74. Crocodile – Makarasana

75. Sleeping Vishnu (Side-reclining leg stretch) – Ananthasana

76. Inverted Lord of Fish (torsion) – Supta matsyendrasana

77. Fish – Matsyasana

78. Bridge – Setu bandha sarvangasana

79. Reclining hero – Supta virasana

80. Reclining-bound angle – Supta baddha konasana

81. Plow – Halasana

82. Knee-to-chest – Apanasana

83. Happy baby – Anandha balasana

Other poses

84. Garland – Malasana

85. Gate – Parighasana

86. Cow and Cat – Marjaryasana

87. Tiger – Vyagarasana

88. Downward-facing dog – Adhomukhasvanasana

89. Half-supported headstand – Ardha sirsasana

90. Supported headstand – Sirsasana

91. Reverse tabletop – Ardha purvottanasana

92. Wheel – Chakrasana

93. Eye yoga – Netra yoga

94. Face yoga – Mukha yoga

95. Brain yoga – Thoppukaranam

Yogic games

96. Scream – Simhasana

100. Concentration and reflexes