Table of Contents

Contents

Introduction

Yoga Basics

Full-Body Anatomy

Warm-up and Cool-down

Easy Pose (Sukhasana)
Staff Pose (Dandasana)
Downward-Facing Dog (Adho Mukha Svanasana)
Extended Puppy Pose (Uttana Shishosana)
Cat Pose to Cow Pose (Marjaryasana to Bitilasana)
Child's Pose (Balasana)
Knees-to-Chest Pose (Apanasana)
Corpse Pose (Savasana)

STANDING POSES

Mountain Pose (Tadasana)
Garland Pose (Malasana)
Upward Salute (Urdhva Hastasana)
Awkward Pose (Utkatasana)
Tree Pose (Vrksasana)
Eagle Pose (Garudasana)
Triangle Pose (Trikonasana)
Revolved Triangle Pose (Parivrtta Trikonasana)
Half Moon Pose (Ardha Chandrasana)
Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)
Low Lunge Pose (Anjaneyasana)
High Lunge
Warrior Pose I (Virabhadrasana I)
Warrior Pose II (Virabhadrasana II)
Warrior Pose III (Virabhadrasana III)
Extended Side Angle Pose (Utthita Parsvakonasana)

FORWARD BENDS

Intense Side Stretch Pose (Parsvottanasana)
Standing Forward Bend (Uttanasana)
Standing Half Forward Bend (Ardha Uttanasana)
Head-to-Knee Forward Bend (Janu Sirsasana)
Seated Forward Bend (Paschimottanasana)
Wide-Legged Forward Bend (Prasarita Padottanasana)
Wide-Angle Seated Forward Bend (Upavistha Konasana)
Standing Split Pose (Urdhva Prasarita Eka Padasana)

BACKBENDS

Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
Cobra Pose (Bhujangasana)
Half-Frog Pose (Ardha Bhekasana)
Bow Pose (Dhanurasana)
Bridge Pose (Setu Bandhasana)
Upward-Facing Bow Pose (Urdhva Dhanurasana)
Camel Pose (Utrasana)
Fish Pose (Matsyasana)
Locust Pose (Salabhasana)
One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)
Lord of the Dance Pose (Natarajasana)

SEATED and TWISTED POSES

Hero Pose (Virasana)
Reclining Hero Pose (Supta Virasana)
Bound Angle Pose (Baddha Konasana)
Fire Log Pose (Agnistambhasana)
Cow-Face Pose (Gomukhasana)
Half Lotus Pose (Ardha Padmasana)
Full Lotus Pose (Padmasana)
Boat Pose (Paripurna Navasana)
Monkey Pose (Hanumanasana)
Bharadvaja's Twist (Bharadvajasana I)
Reclining Twist
Revolved Head-To-Kneed Pose (Parivrtta Janu Sirsasana)
Marichi's Pose (Marichyasana)
Half Lord of the Fishes (Ardha Matsyendrasana)
Twisting Chair Pose (Parivrtta Utkatasana)

ARM SUPPORTS and INVERSIONS

Upward Plank Pose (Purvottanasana)
Crane Pose (Bakasana)
Side Crane Pose (Parsva Bakasana)
Plank Pose
Four-Limbed Staff Pose (Chaturanga Dandasana)
Eight-Angle Pose (Astavakrasana)
Side Plank Pose (Vasisthasana)
Dolphin Pose
Supported Headstand (Salamba Sirsasana)

YOGA SEQUENCES

Sun Salutation A
Sun Salutation B
Beginner Sequence
Intermediate Sequence
Advanced Sequence

Muscle Glossary

Credits and Acknowledgments