advanced asanas
Arrow/Balancing, 92
Balancing Half Moon, 75
benefits of, 8–9
Bind Behind the Back, 38
Binding Half Moon, 72
Binding Shoulder Opener, 37, 44
Bound Crescent Twist, 88
Bound Forearm Balancing Headstand, 125
Bound Revolved Half Moon, 89
Bound Revolved Side Plank, 17
Bound Side Angle, 70
Bound Triangle, 84
Bow/Bound Side Plank, 28
Broken Wing Bird, 54–55
Cartwheel, 77
Crossed Arm Headstand, 126
Deaf Man’s Pose, 139
definition of, 9
Double Bound Half Moon, 78
Drop Back, 60–61
Flip Dog, 18–19
Forearm Balancing Headstand, 127
Forearms, 62
Gorilla, 36
Half Bow Bound Half Moon, 76
Half Dog, 12
Half Shoulder Stand, 136
Hands at Waist, 43
Handstand Scorpion, 133
Handstand Splits, 132
Humble Warrior, 65
Inverted Staff Pose, 59
Inverted Wide Leg Fold, 142
Jump Back Chaturanga, 114
Kasyapasana, 29
King Dancer, 105
King Pigeon, 150
Lotus Shoulder Stand, 140
Lotus Shoulder Stand with Bind, 141
Mad Dog, 15
Mermaid, 149
One Leg Bind, 80
One Leg Supported Shoulder Stand, 137
Outside Half Bow Bound Half Moon, 106
Palms to Shoulder Headstand, 128–129
Pike, 117
Plow Pose, 138
Prayer Twist, 86
Revolved Bird of Paradise, 90
Revolved Dancer, 81
Sundial, 146
Tree Side Plank, 25
Visvamitra’s Pose, 73
Wide Arms-Extended Headstand, 124
arm balances
Baby Crow, 56
benefits of, 8–9
Crane/Crow, 108–109
definition of, 9
Double Leg Mountain Climber or Chin Stand, 22
Elephant Trunk Pose, 145
Firefly, 46
Flying Pigeon, 101
Flying Splits, 66
Forearm Balance, 32
Grasshopper, 102
Jump to Crow, 14
Mountain Climber, 20
One-Leg Crow, 110
Revolved Mountain Climber, 21
Rooster, 153
Scale, 152
Scorpion, 33
Scorpion Double-Leg Mountain Climber or Scorpion Chin Stand, 23
Short-Tailed Peacock, 155
Shoulder Pressing, 52–53
Side Crow Straight Legs, 98
Upward Cock Pose, 154
Arms-Extended Headstand, 122–123
Arrow/Balancing, 92
Baby Crow, 56
backbends
Drop Back, 60–61
Forearms, 62
Inverted Staff Pose, 59
Wheel, 57–58
Balancing Half Moon, 75
balancing poses, 94. See also standing poses
Dancer, 104
Eagle, 95
Figure Four, 100
Flying Pigeon, 101
Grasshopper, 102
Headstand with Eagle Legs, 99
Headstand with Figure Four Legs, 103
King Dancer, 105
Outside Half Bow Bound Half Moon, 106
Side Crow, 96
Side Crow Splits, 97
Side Crow Straight Legs, 98
Bind Behind the Back, 38
Binding Half Moon, 72
Binding Shoulder Opener, 37, 44
Bird of Paradise
Revolved Bird of Paradise, 90
Side Angle advanced asana, 71
Warrior One advanced asana, 67
Bound Crescent Twist, 88
Bound Forearm Balancing Headstand, 125
Bound Revolved Half Moon, 89
Bound Revolved Side Plank, 17
Bound Side Angle, 70
Bound Triangle, 84
Bow/Bound Side Plank, 28
Broken Wing Bird, 54–55
Cartwheel, 77
Chin Stand
Scorpion Chin Stand, 23
Three Point arm balance, 22
Crane/Crow
advanced asana, 114
arm balance, 110
Baby Crow, 56
Forward Fold arm balance, 39
Garland Pose arm balance, 51
gateway pose, 108–109
inversions, 111–113
Jump to Crow, 14
One-Leg Crow, 110
Side Crow, 96
Side Crow Splits, 97
Side Crow Straight Legs, 98
Crescent Lunge
arm balance, 87
gateway pose, 85
Crossed Arm Headstand, 126
Crow. See Crane/Crow
Dancer
advanced asanas, 105–106
gateway pose, 104
King Dancer, 105
Revolved Dancer, 81
Deaf Man’s Pose, 139
Dolphin
arm balances, 32–33
gateway pose, 30–31
inversions, 32–33
Double Bound Half Moon, 78
Down Dog
arm balance, 14
gateway pose, 11
inversion, 13
Drop Back, 60–61
Eagle
arm balances, 96–98
gateway pose, 95
inversion, 99
Elephant Trunk Pose, 145
Figure Four
arm balances, 101–102
gateway pose, 100
inversions, 103
Firefly, 46
Flip Dog, 18–19
Flying Pigeon, 101
Flying Splits, 66
Forearm Balance, 32
Forearm Balancing Headstand, 127
Forearms, 62
Forward Fold
advanced asanas, 35–38
arm balance, 39
gateway pose, 34
inversion, 40–41
Wide Leg Forward Fold, 42
Full Lotus, 121
Garland
advanced asanas, 54–55
gateway pose, 50
gateway poses
Crane/Crow, 108–109
Crescent Lunge, 85
Dancer, 104
Dolphin, 30–31
Down Dog, 11
Eagle, 95
Figure Four, 100
Forward Fold, 34
Garland or Hindi Squat, 50
Half Moon, 74
Handstand, 130–131
Headstand, 115
Lotus, 151
Pigeon, 148
Revolved Half Moon, 79
Seated Pigeon, 144
Shoulder Stand, 134–135
Side Angle, 69
Side Plank, 24
Standing Splits, 91
Three Point, 16
Triangle, 82
Warrior One, 64
Wheel, 57–58
Wide Leg Forward Fold, 42
Gorilla, 36
Grasshopper, 102
Half Bow Bound Half Moon, 76
Half Dog, 12
Half Moon
advanced asanas, 75–78
Balancing Half Moon, 75
Binding Half Moon, 82
Bound Revolved Half Moon, 89
Double Bound Half Moon, 78
gateway pose, 74
Half Bow Bound Half Moon, 76
Outside Half Bow Bound Half Moon, 106
Revolved Half Moon, 79
Half Shoulder Stand, 136
Hands at Waist, 43
Handstand
advanced asanas, 132–133
gateway pose, 130–131
Handstand Scorpion, 133
Handstand Splits, 132
Jump to Handstand, 13
Standing Splits inversion, 93
Straddle Handstand Press, 48–49
Headstand
advanced asanas, 116–129
Arms-Extended Headstand, 122–123
Bound Forearm Balancing Headstand, 125
Crossed Arm Headstand, 126
Forearm Balancing Headstand, 127
Full Lotus, 121
gateway pose, 115
Headstand and Back to Crow, 111–112
Headstand with Eagle Legs, 99
Headstand with Figure Four Legs, 103
Lotus Rep, 120
Palms to Shoulder Headstand, 128–129
Pike, 117
Revolved Hips, 118
Split Legs, 119
Straddle Headstand, 47
Tripod Headstand, 116
Wide Arms-Extended Headstand, 124
high lunge. See Crescent Lunge
Hindi Squat, 50
Humble Warrior, 65
inversions/inverted poses, 107. See also Handstand; Headstand
benefits of, 8–9
Crane/Crow, 108–109
Deaf Man’s Pose, 139
definition of, 9
Forearm Balance, 32
Full Lotus, 121
Half Shoulder Stand, 136
Inverted Staff Pose, 59
Inverted Wide Leg Fold, 142
Lotus Rep, 120
Lotus Shoulder Stand, 140
Lotus Shoulder Stand with Bind, 141
One-Leg Crow, 110
One Leg Supported Shoulder Stand, 137
Pike, 117
Plow Pose, 138
Revolved Hips, 118
Scorpion, 33
Shoulder Stand, 134–135
Split Legs, 119
Jump Back Chaturanga, 114
Jump to Crow, 14
Jump to Handstand, 13
Kasyapasana, 29
King Dancer, 105
King Pigeon, 150
Lotus
arm balances, 152–155
Full Lotus, 121
gateway pose, 151
Lotus Rep, 120
Lotus Shoulder Stand, 140
Lotus Shoulder Stand with Bind, 141
lunges
Bound Crescent Twist, 88
Crescent Lunge, 85
Prayer Twist, 86
Mad Dog, 15
Mermaid, 149
Mountain Climber
Double Leg Mountain Climber or Chin Stand, 22
Revolved Mountain Climber, 21
Scorpion Double-Leg Mountain Climber, 23
Three Point arm balance, 20
One Leg Bind, 80
One-Leg Crow, 110
One Leg Supported Shoulder Stand, 137
Outside Half Bow Bound Half Moon, 106
Palms to Shoulder Headstand, 128–129
Pigeon
advanced asanas, 149–150
Flying Pigeon, 101
gateway pose, 148
King Pigeon, 150
Seated Pigeon, 144
Pike, 117
Plow Pose, 138
Prayer Twist, 86
Ragdoll. See Forward Fold
Revolved Bird of Paradise, 90
Revolved Dancer, 81
Revolved Half Moon
advanced asanas, 80–81
gateway pose, 79
Revolved Hips, 118
Revolved Mountain Climber, 21
Rooster, 153
Scale, 152
Scorpion
Dolphin arm balance/inversion, 33
Handstand Scorpion, 133
Scorpion Chin Stand, 23
Scorpion Double-Leg Mountain Climber, 23
Seated Pigeon
advanced asanas, 146
gateway pose, 144
seated poses, 143
Elephant Trunk Pose, 145
King Pigeon, 150
Lotus, 151
Mermaid, 149
Pigeon, 148
Rooster, 153
Scale, 152
Scissors, 147
Short-Tailed Peacock, 155
Sundial, 146
Upward Cock Pose, 154
Short-Tailed Peacock, 155
Shoulder Pressing, 52–53
Shoulder Stand
advanced asanas, 136–142
gateway pose, 134–135
Half Shoulder Stand, 136
Inverted Wide Leg Fold, 142
Lotus Shoulder Stand, 140
Lotus Shoulder Stand with Bind, 141
One Leg Supported Shoulder Stand, 137
Side Angle
advanced asanas, 70–73
Bound Side Angle, 70
gateway pose, 69
Side Crow, 96
Side Crow Straight Legs, 98
Side Plank
advanced asanas, 25–29
Bound Revolved Side Plank, 17
Bow/Bound Side Plank, 28
gateway pose, 24
Kasyapasana, 29
Tree Side Plank, 25
Split Legs, 119
squat. See Hindi Squat
standing poses, 63
Arrow/Balancing, 92
Balancing Half Moon, 75
Binding Half Moon, 72
Bound Crescent Twist, 88
Bound Revolved Half Moon, 89
Bound Side Angle, 70
Bound Triangle, 84
Cartwheel, 77
Crescent Lunge, 85
Double Bound Half Moon, 78
Flying Splits, 66
Half Bow Bound Half Moon, 76
Half Moon, 74
Humble Warrior, 65
One Leg Bind, 80
Prayer Twist, 86
Revolved Bird of Paradise, 90
Revolved Dancer, 81
Revolved Half Moon, 79
Side Angle, 69
Standing Splits, 91
Star Side Plank, 83
Triangle, 82
Visvamitra’s Pose, 73
Warrior One, 64
Standing Splits
advanced asana, 92
gateway pose, 91
inversion, 93
Straddle Handstand Press, 48–49
Straddle Headstand, 47
Sundial, 146
Three Point
advanced asanas, 17–19
arm balances, 20–23
gateway pose, 16
Tree Side Plank, 25
Triangle
advanced asanas, 83–84
Bound Triangle, 84
gateway pose, 82
Tripod Headstand, 116
Upward Cock Pose, 154
Visvamitra’s Pose, 73
Warrior poses
Bird of Paradise, 67
Warrior One, 64
Wheel
advanced asanas, 59–62
gateway pose, 57–58
Wide Arms-Extended Headstand, 124
Wide Leg Forward Fold
advanced asanas, 43–45
arm balance, 46
gateway pose, 42
yoga, introduction to, 8–9