200 Hour Teacher Training November 2016

MANUAL 2

3

CONTENTS

INTRODUCTION TO THE ASANA SECTION 6 Parsvottanasana 19 Parivrtta Padottanasana 19 COMMON WORDS IN ASANA NAMES 7 20 Ardha Humanasana 21 USING THE ASANA CATALOGUE 8 Sanchalanasana 21 Shoulder Rotations in Thunderbolt Pose 10 21 Prayer Curls 10 II 21 Vichittra Virabhadrasana II 21 WARM UP 10 Vichittra 21 Marjaryasana 11 Utkatanasana 22 Knee to Elbow 11 Parivrtta 22 Tri Pada Adho Mukha Svanasana 11 Vichittra Utkatanasana 22 23 VIKASA CORE WARM UPS 11 Parivrtta Parsvakonasana 23 Knee to Elbow 11 Kneeling Warrior 23 Knee to Forehead 11 Utthan Pristhasana 24 12 Utthita Hasta Padangustasana 25 Urdhva Mukha Svanasana 12 Utthita Parshvasahita 25 Dandayamana Janusirasana 25 SUN SALUTATION 12 Janu Udarasana 25 Mountain/Standing Arms up 12 Ardha Padmasana Vrksasana 26 12 Ardha Baddha Padmottanasana 26 Anjaneyasana 13 26 Adho Mukha Svanasana 13 Vrksasana 26 Tadasana 13 Vichittra Anjaneyasana 26 Chandrasana 14 Lord of the Dance Pose 26 Vrksasana II (Vichittra) 26 STANDING POSTURES 14 Ardha Padmasana Vrksasana 26 Standing Arch Extension 14 Standing Half Frog 27 Ardha Mandalasana 14 Spider I 28 Standing Shoulder Lock I 14 Spider Variation I 28 Standing Shoulder Lock II 14 Spider II 28 Uttanasana 15 Spider III 28 Padangustasana 15 Spider IV 28 Hand to Big Toe Pose 15 Spider V 28 Ardha Uttanasana 15 Spider VI 28 Uttanasana 15 Spider Variation II 29 Padahastasana 15 Swastika Pose 29 Baddha Parsva Konasana 16 Skandasana 29 Prasarita Paddotanasana 16 Supta Pose 29 Utthita Parsva Konasana 16 Pistol Pose 30 Baddha Parsva Konasana 16 Reverse Pistol Squat Pose 30 Trikonasa 17 30 Parivrtta Trikonasa 17 32 Baddha 17 Krounchasana 32 Chandrasana 17 18 SEATED POSTURES 32 Virabhadrasana 18 Akarna 33 Sugarcane Pose 18 Vichittra 33

| VIKASA - Foundation Teacher Training Manual - Asana 4

CONTENTS CONTINUED...

Eka Pada Rajakapotasana 34 Urdhva Upavistha Konasana 47 34 Upavistha Konasana 47 Vamadevasana 34 Supta Konasana 47 35 Parsva Upavistha Konasana 47 Supta Baddha Konasana 35 Adho Mukha Svanasana 48 Parivrtta Baddha Konasana 35 Tri Pada Adho Mukha Svanasana V1 48 Janu Sirsasana 36 Ardha Baddha Padma 36 FACE DOWN POSTURES 48 Triang Mukha Eka Pada Paschimottasana 36 Tri Pada Adho Mukha Svanasana V2 48 37 Tri Pada Adho Mukha Svanasana 48 Parivrtta Mandukasana 37 Urdhva Mukha Svanasana 48 37 Bitilasana 49 Supta Kurmasana 37 Marjaryasana 49 Ardha 38 Marjaryasana 49 Baddha Ardha Matsyendrasana 38 Batilasana 49 Parivrtta Padmasana 39 50 39 Urdhva Mukha Svanasana 50 Parivrtta Surya Yantrasana 39 Mandukasana 50 Krounchasana 39 Sphinx Pose 50 Ardha Matsyendrasana 39 Dhanurasana 51 Ardha Purvottanasana 40 51 Internal Rotation Shoulder Stretch 40 Supta Bhekasana 51 41 Dhanurasana 51 Padmasana 41 Bhekasana 51 Swastikasana 41 Vichittra Vrschikasana 52 Vichittra Sukhasana 41 Vrschikasana 52 41 Vrschikasana II 52 41 Vichittra Vrschikasana 52 Ardha Padmasana 41 Vichittra 52 Siddhasana 41 Vrschikasana 52 42 Shoulder Stretch (External rotation) 53 Parivrtta Virasana 42 Shoulder Stretch (Internal rotation) 53 Virasana V1 42 54 Parivrtta Virasana V2 42 Eka Pada 54 Virasana V2 42 Ardha Bhujangasana 54 Parivrtta Vajrasana V3 42 Supported Variations 55 Supta Virasana 43 Salamba Sirsasana 55 Supta Virasana V1 43 Supta Virasana V2 43 INVERSIONS 55 Padmasana 44 Setup (starting) /positions 55 44 Mukta Hasta Sirsasana A 56 44 Mukta Hasta Sirsasana B 56 Yoga Mudrasana 45 Urdhva Padmasana Sirsasana 56 Garbha Pindasana 45 Forearm Stand Variations 57 Lotus Intense Spine Twist 45 Pincha 57 Parivrtta Janu Sirsasana III 46 Vrischikasana 57 Parivrtta Upavistha Konasana IV 46 Shoulder Stand Variations 58 Parivrtta Janu Sirsasana II 46 Sarvangasana 58 Parivrtta Janu Sirsasana I 46 One Legged Shoulder Stand 58

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 5

Chakrasana /Urdhva Dhanurasana 59 77 Loha Setu Bandhasana 59 Parsva 77 Mayurasana 78 FACE UP 59 Sarvangasana 79 Setu Bandhasana 60 61 INVERSIONS 79 Karnapidasana 61 Scorpion 79 63 Savasana 80 Supta 63 80 64 Prostration 80 64 Paripurna 65 RELAXATION 80 Navasana 65 Urdhva Mukha Paschimottanasana 65 HAND DETAILS AND LOCKS 81 Navasana 65 Sodana 83 Purvottanasana 66 Eka Pada Purvottanasana 66 BREATHING 83 Eka Pada Ardha Purvottanasana 66 Ardha Purvottanasana 66 AND BANDHAS 84 Dwi Pada Sirsasana 67 Ananda Balasana 67 Supta Konasana 68 Supta Parivrtta Hasta Padangusthasana 68 68 Supta Hasta Padangusthasana 68 Ardha Chandrasana 69

SIDE UP 69 Vasisthasana 70 Bakasana 72 Crane 72 Padma Bakasana 72

ARM BALANCES 72 Kakasana 72 Low Bakasana 72 73 74 Eka Pada Bakasana 74 Eka Pada Galavasana 74 Brahmacharyasana 75 Brahmacharyasana One Leg 75 Brahmacharyasana Knees 75 Brahmacharyasana 75 Brahmacharyasana One Leg 75 Advanced Brahmacharyasana 75 Eka Pada II 76 One Legged Sage Koundinya’s Pose with Spine Twist 76 Maksikanagasana 77

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 6

INTRODUCTION TO THE ASANA SECTION

ABOUT POSTURE NAMES

Naming convention Sanskrit name Some asana are recognised with multiple If there is no Sanskrit name with the posture names, therefore, in some instances, the it is because there is no Sanskrit equivalent. multiple interpretations of the posture name This generally indicates that the posture is have been included. If there is doubt as to a modern creation, or such a variation of a the true origin of the posture name then the traditional posture that there is no Sanskrit most commonly used or accepted name has translation for it. been used. The approach has been taken that there is no right or wrong with regards to posture naming, but rather that there are multiple interpretations of the original Sanskrit name, as well as modern posture creations.

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 7

COMMON SANSKRIT WORDS IN ASANA NAMES

The following Sanskrit words are commonly used in posture (asana) names. Understanding these words will help you interpret, memorise and understand the Sanskrit versions.

Adho = Downward/down Ardha = Half Asana = Posture/pose Baddha = Bound = Lock = View (line of sight) Eka = One/single Hasta = Hand Mukha = Direction/facing Pada = Foot Parivrtta = Revolving/turning Pashva = Side = Life force/breath Supta = Reclining/leaning back Urdvha = Upward/up Utthita = Extended/stretched

Vichittra = Variegated/varied (Unique to Vikasa)

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 8

USING THE ASANA CATALOGUE

A B

Crow V V C Pose P Kakasana

P

F F P Crane D Bakasana

E Write your asana notes here....

P

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 9

KEY

Asana are displayed in the following order:

A Primary Asana B Preparation, transition, variation or setup

C Preparation, variations and setup indicators: P = Preparation asana T = Transition V = Variation S = Setup

D Posture names In Sanskrit and English

E Writing area Space to write your own notes, cues, etc.

F Skill level indicator Colours Indicate the primary posture and the approximate skill level of each asana presented:

Blue = Primary Posture Green = Easy Accessible to beginners Yellow = Easy to Moderate Accessible to beginners but may be challenging for some. Orange = Moderate Challenging for most beginners, comfortable for most experienced practitioners.

Red = Experienced Postures may not be doable for practitioners who have not mastered the moderate version. May even be challenging for experienced practitioners.

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 10 Warm up exercises

Shoulder Rotations in Thunderbolt Pose

1 2

3 4

Hand grip for Prayer Curls Prayer Curls

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Vikasa core warm ups 11

Marjaryasana Knee to Forehead Tiger Pose (Vikasa)

Left view Right view Knee to Elbow

Front view Knee to Elbow Tri Pada Adho Mukha Svanasana Three legged downward dog

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 12 Sun Salutation

Tadasana Mountain/Standing Arms up Uttanasana Mountain/Standing Standing Forward Bend

Urdhva Mukha Svanasana Adho Mukha Svanasana Anjaneyasana Upward Facing Dog Downward Dog Low Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Sun Salutation 13

Anjaneyasana Adho Mukha Svanasana Astangasana Low Lunge Pose Downward Dog Eight Limbed Pose (Knees-Chest-Chin)

Uttanasana Mountain/Standing Arms up Tadasana Standing Forward Bend Mountain/Standing

Repeat other Side

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 14 Standing postures

Chandrasana V Crescent Moon Pose

Ardha V Mandalasana Half Circle Pose

Chandrasana Cresent Moon Pose

Standing Standing Shoulder Arch Lock I Extension

Rear view Standing Shoulder Lock I

Front view Standing Shoulder V Lock II

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Standing postures 15

Uttanasana Ardha Uttanasana Standing Forward Bend Half Lift/Flat Back Padahastasana Hand Under Foot Pose

V V Padangustasana Uttanasana Uttanasana Hand to Big Toe Pose Standing Forward Bend Standing Forward Bend

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 16 Standing postures

Utthita Parsva V Konasana Extended Side Angle Pose

Utthita Parsva Konasana V Extended Side Angle Pose Baddha Parsva Konasana V Bound Side Angle Baddha Parsva Konasana Pose Front view Bound Side Angle Pose Baddha Parsva V Konasana Bound Side Angle Pose Back view Utthita Parsva V Konasana Extended Side Angle Pose

V V

V V

Prasarita Paddotanasana Hand position Wide Legged Forward Bend variations

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Standing postures 17

Chandrasana V Crescent Moon Pose

Baddha Trikonasana Bound Triangle Pose V

Trikonasa Triangle Pose

Parivrtta Trikonasa Revolved Triangle Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 18 Standing postures

V

Front view

V

Sugarcane Pose V Chandra Ardha Chandrasana Chapasana Half Moon Pose

V

V

Warrior III Virabhadrasana V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Standing postures 19

V V

V V

V Parsvottanasana V Pyramid Pose

V

Hand position variations

Parivrtta Padottanasana Revolved Wide Legged Standing Forward Bend

V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 20 Standing postures

V

V

Ustrasana Camel

V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Standing postures 21

Sanchalanasana Equestrian Pose

Vichittra Galavasana Asana English

Ardha P Hanumanasana Lifted Front

Hanumanasana Front Splits

P Ardha Humanasana Half Front Split

Vichittra Anjaneyasana V Crescent Pose

Virabhadrasana II V Warrior II

Vichittra V Virabhadrasana II Anjaneyasana Warrior II Crescent Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 22 Standing postures

V V

V V

Utkatanasana Chair Pose

Parivrtta Utkatasana Revolved Chair Pose

Vichittra Utkatanasana Chair Pose (variation)

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Standing postures 23

Front V view

Front view

Garudasana Eagle Pose

V

V

Parivrtta Parsvakonasana Revolved Extended Side Angle V

V

V

V Kneeling Warrior

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 24 Standing postures

V

V

Utthan Pristhasana Lizard Pose V

V

Utthan Pristhasana Lizard Pose

Ankle grip

Utthan Pristhasana Lizard Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Standing postures 25

Janu V Udarasana Crescent Pose

Janu V Udarasana Warrior II Utthita Hasta Padangustasana Standing Big Toe Pose

Dandayamana V Janusirasana Standing Head to Knee Pose

Utthita Parshvasahita Stretched Sideward Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 26 Standing postures

Vrksasana Tree Pose

Vrksasana II V (Vichittra) Tree Pose

Ardha Padmasana P Ardha Padmasana Vrksasana Vrksasana Half Lotus Tree Pose Half Lotus Tree Pose

Ardha Baddha Padmottanasana Half Bound Lotus Forward Bend

Vichittra V Anjaneyasana Crescent Pose

Chandra P Chapasana Lord of the Dance Pose

Lord of the Natarajasana V Lord of the Dance Pose Dance Pose Ardha Chandra Chapasana

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Standing postures 27

V

V

Standing Half Frog

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 28 Standing postures

Spider Pose Variations

Spider II

Spider I

Spider III

Spider IV

Spider V

Spider Variation I

Spider VI

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Standing postures 29

Supta V Pose

Spider Variation II

Hand position

Swastika Pose

V

Skandasana Deep Side Lunge

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 30 Standing postures

V

Pistol Squat Pose

V

Reverse Pistol Squat Pose

V

V

Malasana V Garland Pose (Yogic Squat)

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 31

NOTES

______

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______

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______

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 32 Seated postures

Gomukhasana Cow Face Pose Side view

Front view

Gomukhasana Cow Face Pose

P V

P V

Krounchasana Heron Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Seated postures 33

Akarna Dhanurasana Archer’s Pose

Akarna Dhanurasana Vichittra Archer’s Pose Variation

V

V

Foot Under Armpit Seated Twist

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 34 Seated postures

V

Eka Pada Rajakapotasana One-legged King Pigeon Pose

Eka Pada Rajakapotasana One-legged King Pigeon Pose (Full Pigeon)

V

Vamadevasana Half Lord of the Fish Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Seated postures 35

P

V V

Front view Side view Baddha Konasana Bound Angle Pose V

Front/side view

Side view V Supta Baddha Konasana Reclining Bound Angle Pose

Parivrtta Baddha Konasana Revolved Bound Angle Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 36 Seated postures

V

Janu Sirsasana Head to Knee Pose

V

Ardha Baddha Padma Paschimottanasana Half Bound Lotus Seated Forward Bend Pose

V

Triang Mukha Eka Pada Paschimottasana Folded Leg Forward Bend

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Seated postures 37

Front view

V

Back view Mandukasana Frog Pose V

V

Parivrtta Mandukasana Revolved Frog Pose

Side view Supta V Kurmasana Front view Reclining Tortoise Pose Kurmasana Tortoise Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 38 Seated postures

V

Back view

V

Ardha Matsyendrasana Front view Half Lord of the Fish Pose

Baddha Ardha Matsyendrasana Bound Half Lord of the Fish Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Seated postures 39

Ardha V Matsyendrasana Half Lord of the Fish Pose

Left view

V

Parivrtta Padmasana Right view Revolved Lotus Pose

Marichyasana Pose Dedicated to the Sage Marichi

Krounchasana Heron Pose

Parivrtta Surya Yantrasana Compass Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 40 Seated postures

Shoulder Stretching

Ardha Purvottanasana Half Upward Plank Pose

Ardha Purvottanasana Half Upward Plank Pose

Ardha Purvottanasana Half Upward Plank Pose

Internal Rotation Shoulder Stretch

Front view

Side view

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Seated postures 41

Seated Positions

Sukhasana Vichittra Sukhasana Ardha Padmasana Easy Pose Easy Pose Variation Half Lotus Pose

Padmasana Siddhasana Siddhasana Lotus Pose Accomplished Pose Accomplished Pose

Swastikasana Vajrasana Auspicious Pose Diamond Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 42 Seated postures

Hero Pose Variations

V V

Virasana Virasana V1 Virasana V2 Hero Pose Hero Pose Hero Pose

Parivrtta Virasana Parivrtta Virasana V2 Parivrtta Vajrasana V3 Revolving Hero Pose Revolving Hero Pose (with Revolving Diamond Pose Spine Twist)

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Seated postures 43

Supta Virasana Supta Virasana V1 Supta Virasana V2 Reclining Hero Pose Reclining Hero Pose Reclining Hero Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 44 Seated postures

Lotus Variations

Padmasana Padmasana Padmasana Lotus Pose Lotus Pose (Morning Evening Lotus Pose (with Evening ) Mudra)

Padmasana Gorakshasana Garbha Pindasana Lotus Pose Cowherd Pose Womb Embryo Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Seated postures 45

Yoga Mudrasana Yoga Mudrasana Yoga Mudrasana Lotus Pose Lotus Pose Lotus Pose

Top view Side view Garbha Pindasana Lotus Intense Spine Twist Lotus Intense Spine Twist Womb Embryo Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 46 Seated postures

V V

Parivrtta Janu Sirsasana II Parivrtta Janu Sirsasana I Parivrtta Janu Sirsasana III Revolved Head to Knee Pose II Revolved Head to Knee Pose I Revolved Head to Knee Pose III

V

Parivrtta Upavistha Konasana I Revolved Seated Wide Angle Pose I

Parivrtta Upavistha Konasana IV Revolved Seated Wide Angle Pose IV V

Parivrtta Upavistha Konasana II Revolved Seated Wide Angle Pose II

V

Parivrtta Upavistha Konasana III Revolved Seated Wide Angle Pose III

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Seated postures 47

Parsva Upavistha Konasana Side Seated Angle Pose

Urdhva Upavistha Konasana Upward Facing Wide Angle Pose

Upavistha Konasana I Wide Angle Seated Forward Bend I

Upavistha Konasana II Wide Angle Seated Forward Bend II

Upavistha Konasana Wide Angle Seated Forward Bend Upavistha Konasana III Wide Angle Seated Forward Bend III

Supta Konasana Reclining Angle Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 48 Face down postures

P P V Adho Mukha Svanasana Adho Mukha Svanasana Tri Pada Adho Mukha Downward Facing Dog Downward Facing Dog Svanasana Three Legged Downward Facing Dog

V V Tri Pada Adho Mukha Tri Pada Adho Mukha Urdhva Mukha Svanasana Svanasana V1 Svanasana V2 Upward Facing Dog Three Legged Downward Three Legged Downward Facing Dog Facing Dog

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Face down postures 49

Marjaryasana V Cat Pose:

Batilasana V Cow Pose

V Bitilasana Cow Pose

V

Marjaryasana Tiger Pose

Extended Plank Extended Sideways Plank

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 50 Face down postures

Bhujangasana Cobra Pose

V V V

Sphinx Pose Sphinx Pose

Urdhva Mukha Svanasana Upward Facing Dog Pose

Angle view

V

Transversal Split Mandukasana Frog Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Face down postures 51

Dhanurasana V Bow Pose

Bhekasana V Frog Pose

Dhanurasana Bow Pose

V

V

Bhekasana Frog Pose Spinx Pose

Supta Bhekasana Reclining Frog Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 52 Face down postures

Vichittra V Vrschikasana Scorpion

Vichittra Vrschikasana Scorpion Pose Variation

Vichittra V Vrschikasana Scorpion

Vrschikasana Scorpion Pose

Vrschikasana II Scorpion Handstand

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Face down postures 53

Shoulder stretching Variations

V

V

Shoulder Stretch (External rotation)

Front view

Hand Grip

V

Opposite side view

Shoulder Stretch (Internal rotation)

V

Side view

Shoulder Stretch (Internal rotation)

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 54 Face down postures

V

V

V

Sarvangasana Locust Pose

V

V

Eka Pada Salabhasana One Legged Locust Pose

V

V Ardha Bhujangasana Baby Cobra Pose (with Attention Mudra)

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Inversions 55

Supported Headstand Variations

S S

Setup (starting) / positions

Salamba Sirsasana Supported Headstand

V V V V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 56 Inversions

Mukta Hasta Sirsasana A Tripod Headstand

V

Mukta Hasta Sirsasana B Tripod Headstand B

Urdhva Padmasana Sirsasana Lotus in Tripod Headstand

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Inversions 57

Forearm Stand Variations

S S

Setup (starting) position Ardha Pincha Mayurasana Dolphin Pose

Pincha Mayurasana Feathered Peacock Pose

V V

Vrischikasana Scorpion Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 58 Inversions

Shoulder Stand Variations

One Legged V Shoulder Stand Eka Pada Sarvangasana

Sarvangasana Shoulder Stand

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Face up 59

V

V

Chakrasana /Urdhva Dhanurasana Wheel Pose / Upward Bow Pose V

V

Loha Setu Bandhasana Iron Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 60 Face up

V P S

V

Setu Bandhasana Bridge Pose V

V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Face up 61

V

V

Halasana Plough Pose

V

Karnapidasana Deaf Man Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 62 Face up

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Face up 63

Side view

Jathara Parivartanasana Core Twist

Side view

V

Supta Dandasana Hand position

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 64 Face up

V P

P

Kapotasana King Pigeon P

V

V

Matsyasana Fish Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Face up 65

Urdhva Mukha Paschimottanasana V Upward Facing Intense West Stretch

Navasana V Boat Pose Paripurna Navasana (Full) Boat Pose

V

V

Navasana Low Boat Pose V

V

P

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 66 Face up

Ardha V Purvottanasana Half Upward Plank Pose

V

Purvottanasana Upward Plank Pose

V

Eka Pada Purvottanasana One Legged Upward Plank Pose

V

Eka Pada Ardha Purvottanasana One Legged Half Reverse Table Top Pose

V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Face up 67

Ananda Balasana Happy Baby Pose

Dwi Pada Sirsasana Both Legs Behind Head Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 68 Face up

V

Supta V Padangusthasana Reclining Big Toe Pose

Supta Konasana Supta Hasta Reclining Angle Pose Padangusthasana V Reclining Big Toe Pose

V

Supta Parivrtta Hasta Padangusthasana Reclining Revolved Big Toe Pose

V V

V

V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Side up 69

S

S

Ardha Chandrasana S Half Moon Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 70 Side up

Side Plank Variations

V V V

Visvamitrasana Pose of Visvamitra

Vasisthasana Side Plank Pose (Variation)

V V V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Side up 71

V V V

V V

Vasisthasana Side Plank Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 72 Arm balances

Kakasana Crow Pose V P

P

P

Bakasana Crane

V P

V

Low Bakasana

V

Front view Padma Bakasana Crane Pose in Lotus

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Arm balances 73

V V P P

Lolasana Pendant Pose (Full)

V V V P P P

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 74 Arm balances

Side view

Bhujapidasana Shoulder Pressing Pose

Eka Pada Galavasana V Flying Pigeon Pose

Eka Pada Bakasana One legged Crow Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Arm balances 75

V V P P

Brahmacharyasana Brahmacharyasana One Leg Iron Plough Floating Stick Pose One Leg (Hand)

Brahmacharyasana Floating Stick Pose

V V V P P

Brahmacharyasana One Leg Floating Stick Pose One Leg (Fist) Brahmacharyasana Knees Floating Stick Pose (Knees) Advanced Brahmacharyasana Advanced Floating Stick Pose

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 76 Arm balances

V P

Side view Front view

Top view Eka Pada Koundinyasana II One Legged Sage Koundinya’s Pose

V V V P P

One Legged Sage Koundinya’s Pose with Spine Twist

Left and right view Left and right view

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Arm balances 77

V

V

Side view Maksikanagasana Dragonfly Pose

V

V

Side view Parsva Astavakrasana V Eight Angled Pose Bakasana Side Crow

V

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 78 Arm balances

V

S

S Mayurasana Peacock Pose

S

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Inversions 79

Scorpion V Handstand

Sarvangasana Shoulder Stand

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 80 Relaxation

Savasana Dead Body Pose/Corpse Pose

Balasana Child’s Pose

Prostration

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Hand details and locks 81

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 82 Hand details and locks

| VIKASA YOGA - Foundation Teacher Training Manual - Asana Breathing 83

Nadi Sodana Alternate Nostril Breathing

Finger position

| VIKASA YOGA - Foundation Teacher Training Manual - Asana 84 Nauli and Bandhas

| VIKASA YOGA - Foundation Teacher Training Manual - Asana