POSE GUIDE

Mountain
Tadasana

Downward Facing Dog
Adho Mukha Svanasana

Plank
Dandasana var.

Yoga Push-up
Chaturanga Dandasana

Upward Facing Dog
Urdhva Mukha Svanasana

Cobra
Bhujangasana

Standing Forward Bend
Uttanasana

Standing Half Forward Bend
Ardha Uttanasana

Standing Reach
Urdhva Hastasana

Chair
Utkatasana

Crescent
Virabhadrasana 1 var.

Warrior 1
Virabhadrasana 1

Warrior 2
Virabhadrasana 2

Extended Side Angle
Utthita Parsvakonasana

Bound Side Angle
Baddha Parsvakonasana

Triangle
Trikonasana

Bound Triangle
Baddha Trikonasana

Half Moon
Ardha Chandrasana

Half Moon Backbend
Ardha Chandra Chapasana

Wide Legged Forward Fold
Prasarita Padottanasana A

Wide Legged Forward Fold
Prasarita Padottanasana B

Wide Legged Forward Fold
Prasarita Padottanasana C

Wide Legged Forward Fold
Prasarita Padottanasana D

Tree
Vrksasana

Extended Hand to Big Toe
Utthita Hasta Padangusthasana

Extended Hand to Big Toe
Utthita Hasta Padangusthasana var.

Twisting Extended Hand to Big Toe
Parivrtta Utthita Hasta Padangusthasana

Eagle
Garudasana

Eagle Fold
Garudasana var.

Flying Pigeon
Eka Pada Galavasana

Toe Squat
Malasana var.

Crane (Crow)
Bakasana

Side Crane
Parsva Bakasana

One Legged Crane
Eka Pada Bakasana

Garland (Squat)
Malasana var.

Forearm Plank
Dandasana var.

Tripod Headstand
Sirsasana 2

Headstand
Sirsasana 1

Headstand Half Fold
Urdhva Dandasana

Dolphin
Pincha Mayurasana prep.

Forearm Stand
Pincha Mayurasana

Handstand
Adho Mukha Vrksasana

Handstand Crouch
Adho Mukha Vrksasana var.

Handstand Spread
Adho Mukha Vrksasana var.

Big Toe Fold
Padangusthasana

Wrist Fold
Padahastasana

Garland (Squat)
Malasana

Twisting Downward Dog
Parivrrta Adho Mukha Svanasana

Knee to Elbow Open
Eka Pada Koundinyasana 2 prep.

Knee to Elbow Twist
Eka Pada Koundinyasana 1 prep.

Knee to Forehead
Lolasana prep.

Side Plank
Vasisthasana 1

Side Plank w/ Stretch
Vasisthasana 2

Twisting Chair
Parivrtta Utkatasana

Twisting Triangle
Parivrrta Trikonasana

Twisting Half Moon
Parivrrta Ardha Chandrasana

One Sided Fold
Parsvottanasana

Warrior 3
Virabhadrasana 3

Twisting Crescent
Parivrrta Parsvakonasana var.

Twisting Crescent
Parivrrta Parsvakonasana var.

Standing Split
Urdvha Prasarita Eka Padasana

Hero
Virasana var.

Hero
Virasana

Big Toe Seated Balance
Ubhaya Padangusthasana

Full Boat
Paripurna Navasana

Low Boat
Ardha Navasana

Low Lunge
Anjaneyasana

Hip Flexor Lunge
Anjaneyasana var.

Half Splits
Ardha Hanumanasana

Seated Twist
Marichyasana 3

Seated Twist
Ardha Matsyendrasana

Seated Fold
Marichyasana 1

Camel
Ustrasana

Camel
Ustrasana

Reverse Plank
Purvottanasana

Table
Purvottanasana var.

Sunbird
Chakravakasana

Royal Sunbird
Chakravakasana

Locust
Salabhasana

Bow
Dhanurasana

Bridge
Setu Bandha Sarvangasana

Upward Bow
Urdhva Dhanurasana

Supported Bridge
Setu Bandha Sarvangasana var.

Happy Baby
Ananda Balasana

Reclining Big Toe Hold
Supta Padangusthasana

Reclining Pigeon
Bhairavasana prep.

Reclining Pigeon
Bhairavasana prep.

Single Pigeon
Eka Pada Kapotasana var.

Single Pigeon
Eka Pada Kapotasana var.

Spread Legged Seated Fold
Upavistha Konasana

Spread Legged Seated
Upavistha Konasana var.

Vishnu’s Couch
Anantasana

Cow Face
Gomukhasana

Folding Cow
Gomukhasana var.

Double Pigeon Prep
Agni Stambasana

Double Pigeon
Agni Stambasana

Bound Angle Prep
Baddha Konasana

Bound Angle
Baddha Konasana

Head to Knee
Janu Sirsasana

Revolved Head to Knee
Parivrrta Janu Sirsasana

Staff
Dandasana

Seated Forward Fold
Paschimottanasana

Reclining Twist
Jathara Parivartanasana var.

Corpse
Savasana