8 |
Makarasana |
Crocodile – supine with elbows down and supporting head in hands |
मकरासन |
14 |
Adho Mukha Shvanasana |
Downward-Facing Dog |
अधोमुखश्वानासन |
16 |
Virabhadrasana I |
Warrior I |
वीरभद्रासन |
19 |
Viparita Virabhadrasana |
Reversed Warrior, Sun warrior |
विपरीतवीरभद्रासन |
21 |
Trikonasana, Utthita Trikonasana |
Triangle |
त्रिकोणासन, उत्थित त्रिकोणासन |
23 |
Parshvottanasana |
Short trikonasana with forward fold |
पार्श्वोत्तनासन |
35 |
Utthita Hastapadangusthasana |
Standing Big Toe Hold |
उत्थित हस्तपादाङ्गुष्ठासन |
36 |
Trivikramasana, Svarga Dvijasana |
Trivikrama’s, Durva’s pose – Bird of Paradise pose, standing splits |
त्रिविक्रमासन |
43 |
Vajrasana |
Thunderbolt – sitting on the heels |
वज्रासन |
44 |
Bharadvajasana |
Bharadvaja’s twist – kneeling to one side with upper body twist |
भरद्वाजासन |
65 |
Rajakapotasana |
King Pigeon |
राजकपोतासन |
82 |
Bhujangasana |
Cobra |
भुजङ्गासन |
Target areas