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Full Asana Sequence

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Full Asana Sequence Powered By Docstoc
					1. Surya Namaskar                                                                                                   5. Utkatasana (Powerful/Chair Pose)
    I. Tadasana (Mountain)
   II. Pranamasana (Prayer Pose)                                                                                    6. Upavesasana (Squat)
  III. Hasta-Uttanasana (Raised Hands)
 IV. Uttanasana (Intense Stretch)                                                                                   7. Kakasana (Crow)
   V. Ashva-Sanchalanasana (Equestrian/Horse)
 VI. Chaturanga-Dandasana (Plank/Four limbed)                                                                       8. Vajrasana (Thunder pose)
 VII. Ashtanga-Namaskara (Eight limbed)
VIII. Urdhva Mukha Svanasana (Upward Dog)                                                                           9. Supta Vajrasana (Reclined Thunder)
 IX. Adho Mukha Svanasana (Downward Dog)
   X. Ashva-Sanchalanasana (Equestrian/Horse)                                                                       10. Ushtrasana (Camel)
 XI. Uttanasana (Intense Stretch)
 XII. Hasta-Uttanasana (Raised Hands)                                                                               11. Simhasana (Lion)
XIII. Pranamasana (Prayer Pose)
XIV. Tadasana (Mountain)                                                                                            12. Cat Series
                                                                                                                       I. Bidalasana (Arched Cat)
2. Balance Poses                                                                                                      II. Marjariasana (Bowed Cat)
   I. Vrksasana (Tree)                                                                                               III. Vyaghrasana I (Tiger I)
  II. Natarajasana (Lord of the Dance)                                                                               IV. Vyaghrasana II (Tiger II)
 III. Virabhadrasana III (Warrior III)                                                                                V. Vyaghrasana III (Tiger III)
 IV. Garudasana (Eagle)                                                                                              VI. Vyaghrasana IV (Tiger IV)
                                                                                                                    VII. Vyaghrasana V (Tiger V)
                                                                                                                    VIII. Utthita Dhanurasana (Raised Bow)
3. Virabhadrasana Vinyasa                                                                                            IX. Eka Pada Rajakapotasana (One-legged King
   I. Virabhadrasana II (Warrior II)                                                                                Pigeon)
  II. Virabhadrasana I (Warrior I)                                                                                    X. Vyaghrasana II (Tiger II)
 III. Trikonasana (Triangle)                                                                                         XI. Bidalasana II (Cat stretch)
 IV. Parivrtta-Trikonasana (Revolved Triangle)
                                                                                                                    13. Bhujangasana Variation (Cobra/Sphinx)
4. Stomach Lifts
                                                                                                                    14. Bhujangasana (Cobra)
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                                                                                                                    30. Paripurna Navasana (Full Boat Pose)
15. Salabhasana (Locust)
                                                                                                                    31. Quick Corpse
16. Dhanurasana (Bow)
                                                                                                                    32. Setu Bandha Sarvangasana (The Bridge)
17. Dhandasana (Stick)
                                                                                                                    33. Paschimottanasana (Seated Forward Bend)
18. Ardha Sirsasana variation (Dolphin)
                                                                                                                    34.       Upavista Konasana Vinyasa
19. Salamba Sirsasana (Supported Head Stand)                                                                           I.     Upavista Konasana (Wide Leg Forward Bend)
                                                                                                                      II.     Eka Pada Sirsasana (Foot-behind-the-Head)
20. Balasana (Child's Pose)                                                                                          III.     Akarna Dhanurasana I (Shooting the Bow I)
                                                                                                                     IV.      Akarna Dhanurasana II (Shooting the Bow II)
21. Salamba Sarvangasana (Shoulder Stand)                                                                             V.      Janu Sirsasana (Head-to-Knee Forward Bend)
                                                                                                                     VI.      Hasta Padangustasana (Hand to Foot Pose)
22. Halasana (Plough)
                                                                                                                    35. Baddha Konasana (Cobbler's Pose)
23. Urdhva Dhanurasana (Wheel)
                                                                                                                    36. Virasana (Hero’s Pose)
24. Matsyasana (Fish Pose)
                                                                                                                    37. Gomukhasana (Cow Face Pose)
25. Apanasana (Wind Eliminators)
                                                                                                                    38. Ardha Matsyendrasana (Half Lord of the Fishes)
26. Walking on the Ceiling
                                                                                                                    39. Back-Roll
27. Crossed Leg Lifts
                                                                                                                    40. Rocking Boat
28. Revolved Abdominal Pose
                                                                                                                    41. Savasana (Corpse Pose)
29. Anantasana (Lord Vishnu’s Couch)

This work is licensed under the Creative Commons Attribution-Noncommercial-Share Alike 3.0 United States License.   This work is licensed under the Creative Commons Attribution-Noncommercial-Share Alike 3.0 United States License.
To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/us/ or send a letter to      To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/us/ or send a letter to
Creative Commons, 171 Second Street, Suite 300, San Francisco, California, 94105, USA.                              Creative Commons, 171 Second Street, Suite 300, San Francisco, California, 94105, USA.


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Description: Asana: "warm back" exercise - increase the power of the magic formula back. "Warm back" exercises can improve posture, keeping the spine flexible, the body becomes more flexible, more agile thinking.