manual 2 asana - vikasa 78 sarvangasana 79 inversions 79 scorpion handstand 79 savasana 80 balasana...
TRANSCRIPT
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
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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...
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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.
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Hand grip for Prayer Curls
Shoulder Rotations in Thunderbolt Pose
Prayer Curls
1
3
2
4
Warm up exercises10
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
AnjaneyasanaLow Lunge Pose
UttanasanaStanding Forward Bend
Adho Mukha SvanasanaDownward Dog
Mountain/Standing Arms up
Repeat other Side
Astangasana Eight Limbed Pose(Knees-Chest-Chin)
Tadasana Mountain/Standing
Sun Salutation 13
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Padangustasana Hand to Big Toe Pose
UttanasanaStanding Forward Bend
Uttanasana Standing Forward Bend
Uttanasana Standing Forward Bend
Ardha Uttanasana Half Lift/Flat Back Padahastasana
Hand Under Foot Pose
VV
Standing postures 15
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
Utthita Parsva Konasana
Extended Side Angle Pose
Baddha Parsva Konasana
Bound Side Angle Pose
Baddha Parsva Konasana
Bound Side Angle Pose
Utthita Parsva Konasana
Extended Side Angle Pose
Hand position variations
Back view
Front view
Standing postures16
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Trikonasa Triangle Pose
Parivrtta TrikonasaRevolved Triangle Pose
Baddha Trikonasana Bound Triangle Pose
V
V
ChandrasanaCrescent Moon Pose
Standing postures 17
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Ardha Chandrasana Half Moon Pose
Warrior III
Virabhadrasana
V
V
V
V
V
V
Sugarcane PoseChandra
Chapasana
Standing postures
Front view
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Parsvottanasana Pyramid Pose
Parivrtta PadottanasanaRevolved Wide Legged Standing Forward Bend
VV
V
V
VV
VV
Hand position variations
Standing postures 19
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Ustrasana Camel
V
V
V
Standing postures20
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
Standing postures 21
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
22
Utkatanasana Chair Pose
Parivrtta UtkatasanaRevolved Chair Pose
Vichittra Utkatanasana Chair Pose (variation)
V
V V
V
Standing postures22
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Garudasana Eagle Pose
Parivrtta Parsvakonasana Revolved Extended Side Angle
Kneeling Warrior
V
V
V
V
V
V
V
Front view
Front view
Standing postures 23
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Utthan Pristhasana Lizard Pose
Utthan PristhasanaLizard Pose
Utthan PristhasanaLizard Pose
V
V
V
V
Ankle grip
Standing postures24
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
Standing postures 25
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Standing Half Frog
V
V
Standing postures 27
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Spider I
Spider III
Spider IV
Spider Variation I
Spider II
Spider V
Spider VI
Standing postures
Spider Pose Variations
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Hand position
Spider Variation II
Swastika Pose
SkandasanaDeep Side Lunge
V
V
Supta Pose
Standing postures 29
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Pistol Squat Pose
Reverse Pistol Squat Pose
Malasana Garland Pose (Yogic Squat)
V
V
V
V
V
Standing postures30
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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NOTES
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Side view
Front view
Gomukhasana Cow Face Pose
GomukhasanaCow Face Pose
KrounchasanaHeron Pose
PV
PV
Seated postures32
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Akarna Dhanurasana Archer’s Pose
Akarna Dhanurasana VichittraArcher’s Pose Variation
Foot Under Armpit Seated Twist
V
V
Seated postures 33
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Ardha MatsyendrasanaHalf Lord of the Fish Pose
Baddha Ardha MatsyendrasanaBound Half Lord of the Fish Pose
V
V
Back view
Front view
Seated postures38
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Supta Virasana V2Reclining Hero Pose
Supta VirasanaReclining Hero Pose
Supta Virasana V1Reclining Hero Pose
Seated postures 43
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
PadmasanaLotus Pose
PadmasanaLotus Pose
PadmasanaLotus Pose (with Evening Mudra)
GorakshasanaCowherd Pose
PadmasanaLotus Pose (Morning Evening Mudra)
Garbha PindasanaWomb Embryo Pose
Lotus Variations
Seated postures44
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Yoga MudrasanaLotus Pose
Garbha PindasanaWomb Embryo Pose
Yoga MudrasanaLotus Pose
Lotus Intense Spine Twist
Yoga MudrasanaLotus Pose
Lotus Intense Spine Twist
Side viewTop view
Seated postures 45
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
MarjaryasanaCat Pose:
BatilasanaCow Pose
BitilasanaCow Pose
MarjaryasanaTiger Pose
Extended Plank Extended Sideways Plank
V
V
V
V
Face down postures 49
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Spinx Pose
Dhanurasana Bow Pose
BhekasanaFrog Pose
DhanurasanaBow Pose
Supta BhekasanaReclining Frog Pose
BhekasanaFrog Pose
V
V
V
V
Face down postures 51
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Vichittra Vrschikasana
Scorpion
VichittraVrschikasana
Scorpion
Vrschikasana II Scorpion Handstand
VrschikasanaScorpion Pose
Vichittra VrschikasanaScorpion Pose Variation
V
V
Face down postures52
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Eka Pada SalabhasanaOne Legged Locust Pose
SarvangasanaLocust Pose
V
V
V
V
V
Ardha BhujangasanaBaby Cobra Pose (with Attention Mudra)
V
V
Face down postures54
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Salamba SirsasanaSupported Headstand
Supported Headstand Variations
Setup (starting) /positions
V
SS
V V V
Inversions 55
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Mukta Hasta Sirsasana ATripod Headstand
Urdhva Padmasana SirsasanaLotus in Tripod Headstand
Mukta Hasta Sirsasana BTripod Headstand B
V
Inversions56
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Pincha MayurasanaFeathered Peacock Pose
VrischikasanaScorpion Pose
Ardha Pincha Mayurasana Dolphin Pose
Setup (starting) position
SS
VV
Inversions
Forearm Stand Variations
57
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
SarvangasanaShoulder Stand
One Legged Shoulder
StandEka Pada
Sarvangasana
V
Inversions
Shoulder Stand Variations
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Face up
Chakrasana /Urdhva DhanurasanaWheel Pose / Upward Bow Pose
Loha Setu BandhasanaIron Bridge Pose
V
V
V
V
59
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Face up
V
V
V
VPS
Setu BandhasanaBridge Pose
60
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Face up
HalasanaPlough Pose
Karnapidasana Deaf Man Pose
V
V
V
61
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Face up62
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Face up
Jathara ParivartanasanaCore Twist
Supta Dandasana
V
Side view
Side view
Hand position
63
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Face up
KapotasanaKing Pigeon
MatsyasanaFish Pose
V P
V
P
V
P
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| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Face up
Dwi Pada SirsasanaBoth Legs Behind Head Pose
Ananda BalasanaHappy Baby Pose
67
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Side up
Ardha ChandrasanaHalf Moon Pose
S
S
S
69
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Side Plank Variations
Side up
Vasisthasana Side Plank Pose (Variation)
Visvamitrasana Pose of Visvamitra
VV
VV
V
V
70
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Side up
Vasisthasana Side Plank Pose
V V
V
V
V
71
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Arm balances
Bakasana Crane
Low Bakasana
V
V
VP
P
P
P
Padma BakasanaCrane Pose in Lotus
V
KakasanaCrow Pose
Front view
72
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Arm balances
LolasanaPendant Pose (Full)
VP
VP
VP
VP
VP
73
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Arm balances
BhujapidasanaShoulder Pressing Pose
Side view
Eka Pada Bakasana One legged Crow Pose
VEka Pada
GalavasanaFlying
Pigeon Pose
74
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
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
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Arm balances
MaksikanagasanaDragonfly Pose
AstavakrasanaEight Angled Pose
V
V
V
V
V
V
Side view
Side view
Parsva Bakasana Side Crow
77
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Arm balances
MayurasanaPeacock Pose
V
S
S
S
78
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
SarvangasanaShoulder Stand
Scorpion Handstand
V
Inversions 79
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Savasana Dead Body Pose/Corpse Pose
Balasana Child’s Pose
Prostration
Relaxation80
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Hand details and locks 81
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Hand details and locks82
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Nadi Sodana Alternate Nostril Breathing
Finger position
Breathing 83
| VIKASA YOGA - Foundation Teacher Training Manual - Asana
Nauli and Bandhas84