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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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