Yoga notes #3 - some common Asana steps - you can include in your Hatha /Ashtanga /Vinyasa practice

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1. Tadasana

        

2.Vriksasana

3.Utthita Trikonasana

4.Parivritta Trikonasana

5.Utthita ParsivKonasana

6. Parivritta Parsivakonasana

7. Virbhadrasana I

8. Virbhadrasana II

9. Virbhadrasana III

10. Ustrasana (Camel)

11. Utkatasana

12. Pada Angusta Asana

13.Padahastasana

14. GarudAsana

15.SalabhAsana (locust)

16.Makarasana (crocodile)

17. Dhanurasana (bow)

Urdhava Dhanurasana

18. Chaturanga Dandasana

19. Bhujanga asana (snake)

20. Urdha Mukha Svanasana ( upward dog)

21. Adho Mukha Svanasana ( downward dog)

22. Nava asana (boat)

23. Gomukh asana (cow)

24. Siddhasana + side twists

25. Virasana

Supta Virasana

25. Baddha konasana (butterfly)

26. Padmasana (lotus )

Buddha Padmasana 

27. Mayurasana (peackock)

28. Sarvangaasana

29. Shirsasana

30. Halasana. (Plow pose)

31. Shavasana

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Sun Salutation Sequences (12 positions)

1. Tadasana or Prayer Pose
2. Urdhav hastasana  ( Upward salute)
3. Uttanasana
4. Low lunge  - Anajaneyasana
5. Plank pose
6. Chaturanga Dandasana ( Four limbed staff pose)
7. Urdhava mukha Svanasana. ( upward facing dog)
8. Adho mukha Svanasana ( downward facing dog)
9. Low lunge (same as #4)
10. Uttanasana (same as #3)
11. Urdhav hastasana  ( same as #2)
12. Tadasana or Prayer Pose (same as #1 )

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