Asanas for Introductory l

Audio file how to read each Asaana by Rajanikan Mahrkar

 

1. Tadasana

2. Vrksasana

3. Uttita Trikonasana

4. Virabhadrasana ll

5. Utthita Parsvakonasana

6. Virabhadrasana l

7. Ardha Chandrasana

8. Parsvottanasana (Arms down-concave and convex)

9. Prasarita Padottanasana (concave back; see Light on Yoga, Plate 31)

10. Parighasana

11. Padangusthasana ( concave and downward extending spine)

12. Padahastasana (concave and downward extending spine)

13. Uttanasana (concave back)

14. Adho Mukha Svanasana ( with support)

15. Utkatasana

16. Dandasana

17. Gomukhasana (arms only)

18. Siddhasana

19. Virasana

20. Parvatasana in Svastikasana

21. Trianga Mukhaikapada Paschimottanasana

22. Marichyasana l (twist only, see Light on Yoga plate 143)

23. Malasana(s) (a)with wall support for sacrum; arms extended pararell to floor; (b)away from the wall, heels on rolled blanket, arms extended parallel to floor, knees together; (see Light on Yoga, Plate 317)

24. Salamba Sarvangasana

25. Halasana (feet on stool)

26. Karnapidasana

27. Supta Konasana

28. Chatushpadasana ( sacrum supported on a block)

29. Setubandha Sarvangasana (sacrum supported on a block)

30. Urdhva Prasarita Padasana (90degrees)

31. Bhardvajasana l (turning, without holding the upper arm)

32. Savasana (on bolster with eyes covered, observing the normal in breath and our breath)