Vinyasa Teacher Training with Leah Kline Further Study Adjustments Asana’s overzicht EXAMPLE

Make your own creative list

Draw or make a picture of each of the asanas from your workbook write down also the dutch name for yourself to better understand the meaning in Sanskrit. (Here in alpabetical order)

THEN add the energetic directions in order of importance ( see below for explanation) .

Sanskriet naam Picture Engelse of NL naam Energetic Directions

Adho mukha Svanasana Downward facing dog Anjaneyasana Low lunge Ardha Chandrasana Half moon pose Ashtanga Namaskara Knees chest chin pose Baddha Konasana Bound angle pose Balasana Garghasana Child’s pose Bhujangasana Cobra Chaturanga Dandasana 4 limbed staff pose Dandasana Staff pose Dhanurasana Bow pose Eka Pada Rajakapotasana 1 Pigeon pose 1 Halasana Plow pose Janu Sirsasana Head to knee pose Marychyasana A Marichi sage pose A Matsyanasana Fish pose Naturajasana King dancer pose Navasana Boat pose Pada Hastasana Gorilla pose / Standing forward bend Padmasana Lotus pose Parivritta Utkatasana Twisted chair pose Parivritta Ardha Twisted half moon Chandrasana pose Parivritta Hasta Twisted hand to toe Padangustasana 1 pose Parivritta Parsvakonasana Twisted side angle pose Parivritta Paschimottanasana Parivritta Trikonasana Twisted triangle pose Parsvotanasana Pyramid pose Paschimotanasana Seated forward bend

Leah Kline- www.Yoga4all-amsterdam.nl [email protected] for answers. pg1

Vinyasa Teacher Training with Leah Kline Pincha Mayurasana Forearm stand Prasaritta Padatonasana Wide leg forward 1,2,3 bend Salamba Sarvangasana Shoulderstand Savasana Corpse pose Setu Bandha Sarvangasana Bridge pose Sirsana Head stand Supta baddha konasana Reclining bound angle pose Supta padangustasana 1 Catching the big toe supine pose 1 Supta padangustasana 2 Catching the big toe supine pose 2 Svastikasana Meditation pose / cross pose Upavistha Konasana Wide angle forward bend Urdhva muka svanasana Upward facing dog Urdhva Dhanurasana Back bend Wheel Urdhva Hastasana Upward salute Utkatasana Chair pose Uttanasana Standing forward bend Dandasana Staff pose Utthita hasta Standing big toe hold padangustasana A, B & C Utthita Parsvakonasana Extended side angle pose Utthita Trikonasana Extended triangle pose Vasisthasana Side plank pose Virabhadrasana 1 Warrior 1 Virabhadrasana 2 Warrior 2 Virabhadrasana 3 Warrior 3 / Vrksasana Tree pose

What is the ENERGETIC DIRECTION/ACTION of each Pose.

Choosing from the 5 options below, ( there are more) write next to each asana the most important energetic action that takes place. Write them in the order of importance.

1.Shoulder blades down and apart, 2.Squeeze the centerline,

3.Achor the tailbone/mula bandha, 4.lengthen the spine, 5.ground down.

Fun QUESTION:

In which pose(s) do you NOT have to do active spinal lengthening?

Leah Kline- www.Yoga4all-amsterdam.nl [email protected] for answers. pg2