An Illustrated Guide to Iyengar Yoga Poses STANDING POSES 18.Prasarita Padottanasana - legs wide pose 1.Tadasana - mountain pose 19.Uttanasana - intense forward bend pose 2.Gomukhasana - cow face pose 20.Adho Mukha Svanasana - downward facing dog 3.Utkatasana - chair/jagged angle pose SEATED POSES 21.Dandasana - staff pose 4.Vrksasana - tree pose 22.Virasana - hero pose 5. Garudasana – eagle pose 23. Adho Mukha Virasana - downward facing hero pose 6. Utthita Hasta Padangusthasana 1 - extended hand to foot pose 24. Baddha Konasana - bound angle pose 7. Utthita Trikonasana - extended triangle pose 25. Upavistha Konasana - wide angle pose 8. Parivrtta Trikonasana - revolved triangle pose 26. Janu Sirsasana - head to knee pose 9.Virabhadrasana 2 - warrior 2 pose 27.Trianga Mukhaikapada Paschimottanasana - three-limbed back stretch 10.Utthita Parsvakonasana - extended side angle pose 28. Paschimottanasana - stretch of the west pose 11. Parivrtta Parsvakonasana - revolved side angle pose 29.Marichyasana 1 - the sage Marichi’s pose 12.Virabhadrasana 1 - warrior 1 pose 30. Marichyasana 3 - revolved Marichi’s pose 13. Virabhadrasana 3 - warrior 3 pose 31.Malasana – garland pose 14. Ardha Chandrasana - half moon pose 32.Bharadvajasana 1 - the sage Bharadvaja’s pose 15. Parivrtta Ardha Chandrasana - revolved half moon pose 33. Bharadvajasana 2 - variation of the pose above 16. Parighasana - gate latch pose 34. Ardha Matsyendrasana - half lord of the fishes pose 17.Parshvottanasana - forward side stretch pose INVERTED POSES 35.Chatushpadasana - four footed pose www.poppypicklesyoga.com 1 An Illustrated Guide to Iyengar Yoga Poses, p2 36.Sarvangasana - shoulderstand 53. Urdhva Dhanurasana - upward facing bow pose 37. Eka Pada Sarvangasana - one foot 54. Ustrasana - camel pose 38. Parsvaikapada Sarvangasana - one foot to the side ABDOMINAL POSES 55. Urdhva Prasarita Padasana - upward facing stretched out 39. Supta Konasana - legs wide apart feet pose 40. Parsva Halasana - plough to the side 56. Paripurna Navasana - complete boat pose 41. Karnapidasana - knees by the ears 57. Ardha Navasana - half boat pose 42.Halasana - plough pose RECLINING POSES 58. Supta Padangustasana 1 - reclining hand to foot pose 1 43. Setubandha - bridge pose 59. Supta Padangustasana 2 - reclining hand to foot pose 2 44. Sirsasana - headstand 60. Supta Baddha Konasana - reclining bound angle pose 45. Viparita Karani - making inversion pose 61. Supta Virasana - reclining hero pose 46. Dwi Pada Viparita Dandasana - two footed inverted staff pose 62. Savasana - corpse pose BACKBENDS PRANAYAMA 47. Chaturanga Dandasana- four-limbed staff pose Ujjayi 1 - Conquering breath preparation Ujjayi 2 - normal inhalation, extended exhalation 48. Urdhva Mukha Svanasana - upward facing dog Ujjayi 3 - extended inhalation, normal exhalation 49. Bhujangasana – serpent pose Ujjayi 4 - extended inhalation, extended exhalation Viloma 1 - against the natural order breath , interrupted 50. Shalabasana - locust pose inhalation Viloma 2 - interrupted exhalation 51. Makarasana - crocodile pose Viloma 3 - interrupted inhalation and exhalation 52. Dhanurasana – bow pose Brahmari - Black bumble bee breath - humming on exhalation www.poppypicklesyoga.com 2.