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Iyengar Yoga Intermediate Course- I Asanas

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Iyengar Yoga Intermediate Course- I Asanas Iyengar Yoga Intermediate Course- I Asanas Standing Asanas: 1. Pada Gulphasana - Foot Ankle Pose a. Urdhva hasta prasarita pada tadasana- (spread legs one foot apart) b. Concave back c. Extending the trunk down 2. Pada Hastasana - Foot Hand Pose a. Urdhva hasta prasarita pada tadasana- (spread legs one foot apart) b. Concave back c. Extending the trunk down 3. Parsvottanasana w/ Utthita Gomukhasana - Intense Side Stretching Pose w. Extended Cow Pose Arms a. Gomukhasana hasta mudra b. Jump and legs spread c. Turning the trunk d. Concave back e. Head down 4. Prasarita Padottanasana II - Spread Foot Pose II a. Hands on the waist b. Prasarita Pada Gulphanasana c. Paschima Namaskarasana 5. Urdhva Prasarita Eka Padasana - Upward Spread One Foot Pose a. From concave back uttanasana b. From Uttanasana 6. Garudasana - Eagle Pose a. Hand position b. Leg position c. Leg position with wall support d. Final asana (opp. Arm and leg wrap) 7. Utthita Hasta Padangusthasana - Extended Hand Foot Pose a. Supported and standing facing the wall b. Supported and standing against the wall 8. Parsva Hasta Padangusthasana - Side Hand Foot Pose a. Standing in front of the wall b. Standing against the wall c. Standing facing the wall 9. Parivrtta Hasta Padangusthasana - Revolved Hand Foot Big Toe Pose a. Standing away from the wall b. Standing against the wall (foot on chair/stool) 10. Utthita Hasta Eka Pada Akunchanasana - Extended Hand One Foot Squeezing Pose a. Stool against the wall b. With support of chair or stool against the wall c. Standing against the wall 11. Utthita Parsva Hasta Pada Akunchanasana - Extended Side Hand Foot Squeezing Pose a. Standing facing the wall b. Standing with back to the wall 12. Ardha Padmottanasana - Half Bound Lotus Forward Bend a. Utthita Ardha Padmasana b. Ardha padmottanasana 13. Parivrtta Ardha Chandrasana - Revolved Balancing Half Moon Pose a. Perpendicular to wall with foot on wall b. Stand with back to wall and turn so the face and abdomen face the wall c. Stand facing the wall and turn so the back remains against the wall Sitting Asanas: 14. Siddhasana - “Accomplished Pose” 15. Padmasana - “Lotus Throne Pose” a. Ardha Kamalasana - Half Blossoming Lotus pose b. Kamalasana - Blossoming Lotus Pose c. Urdhva Prasarita Pada Konasana - Upward Spread Foot Angle Pose d. From lying down position e. Against the bolster, swastikasana and ardha padmasana f. Padmasana 16. Parvatasana w/ Urdhva Baddhagulyasana both ways - Mountain Pose Forward Extension: 17. Parsva Dandasana - Side Staff Pose a. Dandasana b. Urdhva Hastasana c. Turning the trunk d. Left hand on the right knee and right hand back 18. Adhomukha Parsva Upavishtha Konasana - Downward facing Side Angle Pose a. Upavishtha konasana b. Urdhva Hastasana Upavishtha Konasana c. Turning the trunk d. Parsva upavishtha konasana e. Padangustha Parsva Upavishtha Konasana f. Parsva Upavistha Konasana 19. Parsva Janu Sirsasana - Side Head to Knee Pose a. Utthita Janu Sirsasana b. Urdhva Hasta Janu Sirsasana c. Right hand on left knee and left hand back d. Rotate the trunk 20. Parsva Trianga Mukhaikapada Paschimottanasana - Side Three Face One Foot Western Facing Forward Bend a. Utthita Trianga Mukhaikapada Paschimottanasana b. Urdhva Hasta Trianga Mukhaikapada Paschimottanasana c. Rotation of the trunk d. Parsva Trianga Mukhaikapada Paschimottanasana 21. Ardha Baddha Padma Paschimottanasana - Half Bound Foot Western Facing Forward Fold a. Utthita Ardha Padmasana b. Urdhva Hasta Ardha Padmasana c. Padangustha Ardha Padmasana d. Ardha Padma Paschimottanasana e. Ardha Baddha Padma Paschimottanasana 1. Utthita Ardha Baddha Padmasana 2. Urdhva Hasta Ardha baddha Padmasana 3. Padangustha Ardha Baddha Padmasana 4. Ardha Baddha Padma Paschimottanasana 22. Marichyasana I a. Utthita Marichyasana I b. Urdhva Hasta Marichyasana I c. Parsva Marichyasana I d. Parsva Manibandha Marichyasana I e. Marichyasana I 23. Malasana - Garland Pose a. Arms extended forward b. Holding the heels c. Head down Lateral Extension: 24. Marichyasana III a. Utthita Marichyasana b. Raise the left hand c. Rotate the trunk 25. Ardha Matsyendrasana I - Half Lord of the Fishes Pose a. Sitting on horizontally kept left foot b. Sitting on one foot and crossing the Marichyasana leg & balancing Inversions: 26. Salamba Sirsasana I - Supported Headstand a. With wall support b. Leave the wall 27. Parsva Sirsasana - Side Headstand 28. Eka Pada Sirsasana - One Foot Headstand 29. Parsvaika Pada Sirsasana - Side, One-Foot Headstand a. From Eka Pada Sirsasana b. From Sirsasana 30. Adho Mukha Vrksasana - Downward Facing Tree Pose “handstand” a. Palms down and leg-lift alternately b. With a teacher’s help, go up against the wall 31. Pincha Mayurasana - Feathered Peacock Pose “Forearm balance” a. Arm and leg position b. Belt position c. Hold the block d. Elbows higher than the palms e. Alternate leg lift f. Support of wall g. Final pose 32. Setu Bandha Sarvangasana - Bridgelock Shoulderstand a. Chatuspadasana-holding the ankles b. Bent legs w/ feet on wall. Floor & palms supporting the back c. Bent legs with feet on 2’ height and palms supporting back d. Bent legs with feet down and palms supporting back 33. Salamba Chatuspadasana - chair chatuspadasna a. Salamba Sarvangasana b. Bending the legs c. Salamba Chatuspadasana 34. Salamba Sarvangasana I - Supported Shoulderstand a. Chair saravangasana b. Pile of blankets and belt for arm c. Independent with belt 35. Salamba Eka Pada Chatuspadasana - Supported One Foot “Another Bridge Pose” a. Salamba Sarvangasana b. Bending the legs c. Salamba chatuspadasana d. Lifting one leg e. Lifting buttocks 36. Ardha Halasana from Chair Sarvangasana - Half Plow Pose from chair shoulderstand a. Sarvangasana on chair with other chair for ardha halasana b. Bending the legs c. One leg on halasana chair d. Other leg on halasana chair e. Straightening the legs f. Ardha halasana 37. Halasana - Paschimottanasana - Plow/Western-Facing Forward Bend a. Dandasana b. Urdhva Hasta Dandasana c. Paschimottanasana d. Release feet, lean back, raise legs, go onto back e. Take arms overhead when back touches floor, left the trunk and take the feet to the floor overhead f. Inhale, lift legs up in air and quickly come back to paschimottanasana 38. Chakrasana - Wheel Pose a. Dandasana, plow, somersault, dandasana… Abdominal Asanas: 39. Ardha Navasana - Half Boat Pose a. Clasping head b. Easy method w/ elbow/hand support Backward Extension: 40. Dwi Pada Viparita Dandasana (in the chair) - Two-Legged Inverted Staff Pose a. Getting into the chair b. Dorsal curvature c. Inserting the arms underneath the chair d. Arms over the head e. Further backward extension 41. Urdhva Dhanurasana - Upward Bow Pose a. Positioning of the feet and arms b. Lift the buttocks and keep the crown of the head down c. Lift the arch of the body d. With the support of the bolster and brick or chair 42. Dwi Pada Viparita Dandasana (elbows to wall) - Two Legged Inverted Staff Pose 43. Rope I - Bhujangasana - Cobra Pose a. Feet away from wall and slightly apart and walk forward and backward b. Up and down motion- away from the wall c. To the wall and apart d. Up and down motion- then nearer the wall e. Bhujangasana and urdhva mukha paschimottanasana 44. Rope II - Purvottanasana - East Intense Stretch Pose a. Feet to the wall / legs straight b. Feet away from wall / legs bent c. Feet away from wall / and legs straight 45. Rope III - Urdhva Dhanurasana - Upward Bow Pose 46. Intermediate Sun Salutation: a. Tadasana b. Namaskarasana c. Uttanasana d. Chaturanga dandasana e. Adhomukha svanasana f. Chaturanga dandasana g. Urdhva mukha svanasana h. Chaturanga dandasana i. Adhomukha svanasana j. Uttanasana k. Tadasana LEVEL I Surya Namaskarasana: a. Samasthiti b. Namaskarasana c. Urdhva hastasana d. Uttanasana e. Adhomukha svanasana f. Urdhva mukha svanasana g. Chaturanga dandasana h. Urdhva mukha svanasana i. Adhomukha svanasana j. Uttanasana k. Urdhva hastasana l. Namaskarasana m. Samasthiti Restorative Asanas: 47. Supta Swastikasana - Reclining “Good existence to make” pose 48. Supta Baddha Konasana - Reclining Bound Angle Pose 49. Supta Ardha Padmasana - Reclining Half Lotus Pose 50. Supta Kamalasana - Reclining Blossoming Lotus Pose 51. Matsyasana - Fish Pose 52. Viparita Karani - Inverted Doing/Reverse Process Pose 53. Savasana - Corpse Pose Pranayama: 54. Ujjayi Pranayama in Savasana a. I (learn to be alert, easy, normal, soft and slow in and out breathing) b. II (exhalations deeper than normal and still soft and smooth, inhale remains the same) c. III (inhalations deeper than normal and still soft and smooth, exhale remains the same) d. IV (concentrate on the extension and precision of inhale/exhale) 55. Viloma Pranayama in Savasana a. I (inhale with 2 second interruptions until lungs are full, exhale completely, 3-4 normal breath cycles between each cycle, 6-8 cycles total) b. II (same as above except w/ exhale) 56. Bhramari Pranayama in Savasana 57. Ujjayi Pranayama V in Svastikasana and Virasana with jalandhara bandha, keep chest lifted .
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