Asanas for Introductory ll

Audio file how to read each Asaana by Rajanikan Mahrkar

1. Garudasana

2. Parivrtta Trikonasana

3. Parivrtta Parsvakonasana

4. Parivrtta ardha Chandrasana (see art of yoga, plate 13)

5. Virabhadrasana III

6. Utthita hasta Padangusthasana I (leg to the front, with and without support)

7. Adho Mukha Svanasana (with support)

8. Parsvottanasana (classic asana)

9. Prasarita Padottanasana I (classic asana)

10. Uttanasana (classic asana)

11. Urdhva Mukha Svanasana

12. Chaturanga Dandasana

13. Bhujangasana I

14. Dhanurasana

15. Salabasana

16. Makarasana

17. Ustrasana

18. Paripurna navasana

19. Ardha navasana

20. Supta Virasana (supported and not supported)

21. Baddha Konasana (sitting straight; give margin if difficult)

22. Supta Baddha Konasana

23. Upavistha Konasana (sitting straight)

24. Janu Sirsasana

25. Marichyasana I (bend forward with hands entwined)

26. Paschimottanasana (also called Ugrasana or Brahmacharyasana)

27. Salamba Sirsasana (against wall; know how to teach with ropes, when available)

28. Salamba Sarvangasana I

29. Halasana (toes on floor, plate 240)

30. Eka Pada Sarvangasana

31. Parsvaika Pada Sarvangasana (as far as possible)

32. Parsva Halasana

33. Setu Bandha Sarvangasana (also called Uttana Mayurasana) (from

       Sarvangasana, with bent knees, feet dropping to wall, block, or chair)

34. Supta Padangusthasana I and II

35. Bharadvajasana I (classic asana)

36. Bharadvajasana II

37. Malasana (heels down, can grasp wall hooks or other available support; see Light on Yoga, plate 317)

38. Marichyasana III (opposite bent elbow over the bent knee; see Light on Yoga, plate 301)

39. Ardha Matsyendrasana I (with support, e.g., folded blanket between buttock and foot; against wall; see Light on Yoga, plates 307-308)

40. Urdhva Dhanurasana I (supported on chair, with hands and feet on floor or blocks; knees bent; pushing up if possible)

41. Dwi Pada Viparita Dandasana (on a chair; legs parallel to floor; holding back legs of chair)

42. Savasana ( with eye band; normal in breath and deep out breath