Transcription
200 Hour Teacher Training November 2016MANUAL 2ASANA
3CONTENTSINTRODUCTION TO THE ASANA SECTION6COMMON SANSKRIT WORDS IN ASANA NAMES7USING THE ASANA CATALOGUEShoulder Rotations in Thunderbolt PosePrayer Curls81010WARM UP EXERCISESMarjaryasanaKnee to ElbowTri Pada Adho Mukha Svanasana10111111VIKASA CORE WARM UPSKnee to ElbowKnee to ForeheadTadasanaUrdhva Mukha Svanasana1111111212SUN SALUTATIONMountain/Standing Arms upUttanasanaAnjaneyasanaAdho Mukha SvanasanaTadasanaChandrasana12121213131314STANDING POSTURESStanding Arch ExtensionArdha MandalasanaStanding Shoulder Lock IStanding Shoulder Lock IIUttanasanaPadangustasanaHand to Big Toe PoseArdha UttanasanaUttanasanaPadahastasanaBaddha Parsva KonasanaPrasarita PaddotanasanaUtthita Parsva KonasanaBaddha Parsva KonasanaTrikonasaParivrtta TrikonasaBaddha TrikonasanaChandrasanaArdha ChandrasanaVirabhadrasanaSugarcane rsvottanasanaParivrtta PadottanasanaUstrasanaArdha HumanasanaSanchalanasanaHanumanasanaVirabhadrasana IIVichittra Virabhadrasana IIVichittra AnjaneyasanaUtkatanasanaParivrtta UtkatasanaVichittra UtkatanasanaGarudasanaParivrtta ParsvakonasanaKneeling WarriorUtthan PristhasanaUtthita Hasta PadangustasanaUtthita ParshvasahitaDandayamana JanusirasanaJanu UdarasanaArdha Padmasana VrksasanaArdha Baddha PadmottanasanaNatarajasanaVrksasanaVichittra AnjaneyasanaLord of the Dance PoseVrksasana II (Vichittra)Ardha Padmasana VrksasanaStanding Half FrogSpider ISpider Variation ISpider IISpider IIISpider IVSpider VSpider VISpider Variation IISwastika PoseSkandasanaSupta PosePistol Squat PoseReverse Pistol Squat 8282828292929293030303232SEATED POSTURESAkarna DhanurasanaAkarna Dhanurasana Vichittra323333 VIKASA YOGA - Foundation Teacher Training Manual - Asana
4CONTENTS CONTINUED.Eka Pada RajakapotasanaEka Pada RajakapotasanaVamadevasanaBaddha KonasanaSupta Baddha KonasanaParivrtta Baddha KonasanaJanu SirsasanaArdha Baddha Padma PaschimottanasanaTriang Mukha Eka Pada PaschimottasanaMandukasanaParivrtta MandukasanaKurmasanaSupta KurmasanaArdha MatsyendrasanaBaddha Ardha MatsyendrasanaParivrtta PadmasanaMarichyasanaParivrtta Surya YantrasanaKrounchasanaArdha MatsyendrasanaArdha PurvottanasanaInternal Rotation Shoulder StretchSukhasanaPadmasanaSwastikasanaVichittra SukhasanaSiddhasanaVajrasanaArdha PadmasanaSiddhasanaVirasanaParivrtta VirasanaVirasana V1Parivrtta Virasana V2Virasana V2Parivrtta Vajrasana V3Supta VirasanaSupta Virasana V1Supta Virasana V2PadmasanaGorakshasanaGarbha PindasanaYoga MudrasanaGarbha PindasanaLotus Intense Spine TwistParivrtta Janu Sirsasana IIIParivrtta Upavistha Konasana IVParivrtta Janu Sirsasana IIParivrtta Janu Sirsasana rdhva Upavistha KonasanaUpavistha KonasanaSupta KonasanaParsva Upavistha KonasanaAdho Mukha SvanasanaTri Pada Adho Mukha Svanasana V1474747474848FACE DOWN POSTURESTri Pada Adho Mukha Svanasana V2Tri Pada Adho Mukha SvanasanaUrdhva Mukha anaBhujangasanaUrdhva Mukha SvanasanaMandukasanaSphinx PoseDhanurasanaBhekasanaSupta BhekasanaDhanurasanaBhekasanaVichittra VrschikasanaVrschikasanaVrschikasana IIVichittra VrschikasanaVichittraVrschikasanaShoulder Stretch (External rotation)Shoulder Stretch (Internal rotation)SarvangasanaEka Pada SalabhasanaArdha BhujangasanaSupported Headstand VariationsSalamba 2525253535454545555INVERSIONSSetup (starting) /positionsMukta Hasta Sirsasana AMukta Hasta Sirsasana BUrdhva Padmasana SirsasanaForearm Stand VariationsPincha MayurasanaVrischikasanaShoulder Stand VariationsSarvangasanaOne Legged Shoulder Stand5555565656575757585858 VIKASA YOGA - Foundation Teacher Training Manual - Asana
5Chakrasana /Urdhva DhanurasanaLoha Setu Bandhasana5959FACE UPSetu BandhasanaHalasanaKarnapidasanaJathara ParivartanasanaSupta DandasanaKapotasanaMatsyasanaParipurna NavasanaNavasanaUrdhva Mukha PaschimottanasanaNavasanaPurvottanasanaEka Pada PurvottanasanaEka Pada Ardha PurvottanasanaArdha PurvottanasanaDwi Pada SirsasanaAnanda BalasanaSupta KonasanaSupta Parivrtta Hasta PadangusthasanaSupta PadangusthasanaSupta Hasta PadangusthasanaArdha 8686869SIDE UPVasisthasanaBakasanaCranePadma Bakasana6970727272ARM BALANCESKakasanaLow BakasanaLolasanaBhujapidasanaEka Pada BakasanaEka Pada GalavasanaBrahmacharyasanaBrahmacharyasana One LegBrahmacharyasana KneesBrahmacharyasanaBrahmacharyasana One LegAdvanced BrahmacharyasanaEka Pada Koundinyasana IIOne Legged Sage Koundinya’s Pose with Spine 77AstavakrasanaParsva orpion XATION80HAND DETAILS AND LOCKSNadi Sodana8183BREATHING83NAULI AND BANDHAS84 VIKASA YOGA - Foundation Teacher Training Manual - Asana
6INTRODUCTION TO THE ASANA SECTIONABOUT POSTURE NAMESNaming conventionSome asana are recognised with multiplenames, therefore, in some instances, themultiple interpretations of the posture namehave been included. If there is doubt as tothe true origin of the posture name then themost commonly used or accepted name hasbeen used.The approach has been taken that there isno right or wrong with regards to posturenaming, but rather that there are multipleinterpretations of the original Sanskrit name,as well as modern posture creations.Sanskrit nameIf there is no Sanskrit name with the postureit is because there is no Sanskrit equivalent.This generally indicates that the posture isa modern creation, or such a variation of atraditional posture that there is no Sanskrittranslation for it. VIKASA YOGA - Foundation Teacher Training Manual - Asana
7COMMON SANSKRIT WORDS IN ASANA NAMESThe following Sanskrit words are commonly used in posture (asana) names.Understanding these words will help you interpret, memorise and understand theSanskrit versions.Adho Downward/downArdha HalfAsana Posture/poseBaddha BoundBandha LockDrishti View (line of sight)Eka One/singleHasta HandMukha Direction/facingPada FootParivrtta Revolving/turningPashva SidePrana Life force/breathSupta Reclining/leaning backUrdvha Upward/upUtthita Extended/stretchedVichittra Variegated/varied (Unique to Vikasa) VIKASA YOGA - Foundation Teacher Training Manual - Asana
8USING THE ASANA Write your asana notes here. .P VIKASA YOGA - Foundation Teacher Training Manual - Asana
9KEYAsanaAsanas are displayed in the following order:APrimary AsanaBPreparation, transition, variation or setupCPreparation, variations and setup indicators:P Preparation asanaT TransitionV VariationS SetupDPosture namesIn Sanskrit and EnglishEWriting areaSpace to write your own notes, cues, etc.FSkill level indicatorColours Indicate the primary posture and the approximate skill levelof each asana presented:Blue Primary PostureGreen EasyAccessible to beginnersYellow Easy to ModerateAccessible to beginners but may be challenging for some.Orange ModerateChallenging for most beginners, comfortable for most experiencedpractitioners.Red ExperiencedPostures may not be doable for practitioners who have notmastered the moderate version. May even be challenging forexperienced practitioners. VIKASA YOGA - Foundation Teacher Training Manual - Asana
10Warm up exercisesShoulder Rotations inThunderbolt Pose1234Hand grip for Prayer CurlsPrayer Curls VIKASA YOGA - Foundation Teacher Training Manual - Asana
11Vikasa core warm upsKnee to ForeheadMarjaryasanaTiger Pose (Vikasa)Left viewRight viewKnee to ElbowKnee to ElbowTri Pada Adho MukhaSvanasanaThree legged downwarddog VIKASA YOGA - Foundation Teacher Training Manual - AsanaFront view
12TadasanaSun SalutationMountain/Standing Arms upMountain/StandingUttanasanaStanding Forward BendUrdhva Mukha SvanasanaAdho Mukha SvanasanaAnjaneyasanaUpward Facing DogDownward DogLow Lunge Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
13Sun SalutationAnjaneyasanaAdho Mukha SvanasanaAstangasanaLow Lunge PoseDownward DogEight Limbed Pose(Knees-Chest-Chin)UttanasanaMountain/Standing Arms upTadasanaStanding Forward BendMountain/StandingRepeat other Side VIKASA YOGA - Foundation Teacher Training Manual - Asana
14Standing posturesChandrasanaVCrescent MoonPoseArdhaMandalasanaVHalf Circle PoseChandrasanaCresent Moon PoseStandingShoulderLock IStandingArchExtensionRear viewStandingShoulderLock IFront viewStandingShoulderLock II VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
15Standing posturesUttanasanaArdha UttanasanaStanding Forward BendHalf Lift/Flat BackPadahastasanaHand Under Foot PoseVVPadangustasanaUttanasanaHand to Big Toe PoseStanding Forward BendUttanasanaStanding Forward Bend VIKASA YOGA - Foundation Teacher Training Manual - Asana
16Standing posturesUtthita ParsvaKonasanaVExtended Side AnglePoseUtthita ParsvaKonasanaVExtended Side AnglePoseBaddha ParsvaKonasanaVBound Side AnglePoseBaddha Parsva KonasanaFront viewBound Side Angle PoseBaddha ParsvaKonasanaVBound Side AnglePoseBack viewUtthita ParsvaKonasanaVExtended SideAngle PosePrasarita PaddotanasanaVVVVHand positionvariationsWide Legged Forward Bend VIKASA YOGA - Foundation Teacher Training Manual - Asana
Standing posturesChandrasanaCrescent Moon PoseBaddha TrikonasanaBound Triangle PoseTrikonasaTriangle PoseParivrtta TrikonasaRevolved Triangle Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana17VV
18Standing posturesVFront viewVSugarcane PoseChandraChapasanaArdha ChandrasanaVHalf Moon PoseVVWarrior IIIVirabhadrasanaV VIKASA YOGA - Foundation Teacher Training Manual - Asana
19Standing posturesVVVVVParsvottanasanaVPyramid PoseVHand positionvariationsParivrtta PadottanasanaRevolved Wide Legged StandingForward BendV VIKASA YOGA - Foundation Teacher Training Manual - Asana
20Standing posturesVVUstrasanaCamelV VIKASA YOGA - Foundation Teacher Training Manual - Asana
21Standing posturesSanchalanasanaEquestrian PoseVichittra GalavasanaAsana EnglishArdhaHanumanasanaPLifted Front SplitHanumanasanaFront SplitsPArdha HumanasanaHalf Front SplitVichittraAnjaneyasanaVCrescent PoseVirabhadrasana IIWarrior IIAnjaneyasanaVichittraVirabhadrasana IIWarrior IICrescent Pose VIKASA YOGA - Foundation Teacher Training Manual - AsanaVV
22Standing posturesVVVUtkatanasanaChair PoseParivrtta UtkatasanaRevolved Chair PoseVichittra UtkatanasanaChair Pose (variation) VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
23Standing posturesFrontviewVFrontviewGarudasanaEagle PoseVVParivrtta ParsvakonasanaRevolved Extended Side AngleVVVVKneeling Warrior VIKASA YOGA - Foundation Teacher Training Manual - Asana
24Standing posturesVVUtthan PristhasanaLizard PoseVVUtthan PristhasanaLizard PoseAnkle gripUtthan PristhasanaLizard Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
25Standing rrior IIUtthita HastaPadangustasanaStanding Big Toe PoseDandayamanaJanusirasanaStanding Head toKnee PoseUtthita ParshvasahitaStretched Sideward Pose VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
26Standing posturesVrksasanaTree PoseVrksasana II(Vichittra)VTree PoseArdhaPadmasanaVrksasanaArdha Padmasana VrksasanaPHalf LotusTree PoseHalf Lotus Tree PoseArdha Baddha PadmottanasanaHalf Bound Lotus Forward BendVichittraAnjaneyasanaVCrescent PoseChandraChapasanaPLord of theDance PoseLord of theDance PoseNatarajasanaLord of the Dance PoseArdha ChandraChapasana VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
Standing postures27VVStanding Half Frog VIKASA YOGA - Foundation Teacher Training Manual - Asana
28Standing posturesSpider Pose VariationsSpider IISpider ISpider IIISpider IVSpider VSpider Variation ISpider VI VIKASA YOGA - Foundation Teacher Training Manual - Asana
29Standing posturesSuptaPoseVSpider Variation IIHand positionSwastika PoseVSkandasanaDeep Side Lunge VIKASA YOGA - Foundation Teacher Training Manual - Asana
30Standing posturesVPistol Squat PoseVReverse Pistol Squat PoseVVMalasanaVGarland Pose (Yogic Squat) VIKASA YOGA - Foundation Teacher Training Manual - Asana
31NOTES VIKASA YOGA - Foundation Teacher Training Manual - Asana
32Seated posturesGomukhasanaSide viewCow Face PoseFront viewGomukhasanaCow Face PosePVPVKrounchasanaHeron Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
Seated postures33Akarna DhanurasanaArcher’s PoseAkarna Dhanurasana VichittraArcher’s Pose VariationVVFoot Under Armpit Seated Twist VIKASA YOGA - Foundation Teacher Training Manual - Asana
34Seated posturesVEka Pada RajakapotasanaOne-legged King Pigeon PoseEka Pada RajakapotasanaOne-legged King Pigeon Pose(Full Pigeon)VVamadevasanaHalf Lord of the Fish Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
35Seated posturesPVVFront viewBaddha KonasanaSide viewBound Angle PoseVFront/side viewSide viewVSupta Baddha KonasanaReclining Bound Angle PoseParivrtta Baddha KonasanaRevolved Bound Angle Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
36Seated posturesVJanu SirsasanaHead to Knee PoseVArdha Baddha Padma PaschimottanasanaHalf Bound Lotus Seated Forward Bend PoseVTriang Mukha Eka Pada PaschimottasanaFolded Leg Forward Bend VIKASA YOGA - Foundation Teacher Training Manual - Asana
37Seated posturesFront viewVBack viewMandukasanaFrog PoseVVParivrtta MandukasanaRevolved Frog PoseSide viewSuptaKurmasanaFront viewKurmasanaTortoise Pose VIKASA YOGA - Foundation Teacher Training Manual - AsanaRecliningTortoise PoseV
38Seated posturesVBack viewVArdha MatsyendrasanaFront viewHalf Lord of the Fish PoseBaddha ArdhaMatsyendrasanaBound Half Lord ofthe Fish Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
39Seated posturesArdhaMatsyendrasanaVHalf Lord of theFish PoseLeft viewVParivrtta PadmasanaRight viewRevolved Lotus PoseMarichyasanaPose Dedicated to the Sage MarichiKrounchasanaHeron PoseParivrtta Surya YantrasanaCompass Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
40Seated posturesShoulder StretchingArdha PurvottanasanaHalf Upward Plank PoseArdha PurvottanasanaHalf Upward Plank PoseArdha PurvottanasanaHalf Upward Plank PoseInternalRotationShoulderStretchFront viewSide view VIKASA YOGA - Foundation Teacher Training Manual - Asana
41Seated posturesSeated Meditation PositionsSukhasanaVichittra SukhasanaArdha PadmasanaEasy PoseEasy Pose VariationHalf Lotus PosePadmasanaSiddhasanaSiddhasanaLotus PoseAccomplished PoseAccomplished PoseSwastikasanaVajrasanaAuspicious PoseDiamond Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
42Seated posturesHero Pose VariationsVVVirasanaVirasana V1Virasana V2Hero PoseHero PoseHero PoseParivrtta VirasanaParivrtta Virasana V2Parivrtta Vajrasana V3Revolving Hero PoseRevolving Hero Pose (withSpine Twist)Revolving Diamond Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
Seated postures43Supta VirasanaSupta Virasana V1Supta Virasana V2Reclining Hero PoseReclining Hero PoseReclining Hero Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
44Seated posturesLotus VariationsPadmasanaPadmasanaPadmasanaLotus PoseLotus Pose (Morning EveningMudra)Lotus Pose (with Evening Mudra)PadmasanaGorakshasanaGarbha PindasanaLotus PoseCowherd PoseWomb Embryo Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
45Seated posturesYoga MudrasanaYoga MudrasanaYoga MudrasanaLotus PoseLotus PoseLotus PoseTop viewGarbha PindasanaLotus Intense Spine TwistWomb Embryo Pose VIKASA YOGA - Foundation Teacher Training Manual - AsanaSide viewLotus Intense Spine Twist
46Seated posturesVParivrtta Janu Sirsasana IIIVParivrtta Janu Sirsasana IIParivrtta Janu Sirsasana IRevolved Head to Knee Pose IIRevolved Head to Knee Pose IRevolved Head to Knee Pose IIIVParivrtta Upavistha Konasana IRevolved Seated Wide Angle Pose IParivrtta Upavistha Konasana IVRevolved Seated Wide Angle Pose IVVParivrtta Upavistha Konasana IIRevolved Seated Wide Angle Pose IIVParivrtta Upavistha Konasana IIIRevolved Seated Wide Angle Pose III VIKASA YOGA - Foundation Teacher Training Manual - Asana
47Seated posturesParsva Upavistha KonasanaSide Seated Angle PoseUrdhva Upavistha KonasanaUpward Facing Wide Angle PoseUpavistha Konasana IWide Angle Seated Forward Bend IUpavistha Konasana IIWide Angle Seated Forward Bend IIUpavistha KonasanaWide Angle Seated Forward BendUpavistha Konasana IIIWide Angle Seated Forward Bend IIISupta KonasanaReclining Angle Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
48Face down posturesPPAdho Mukha SvanasanaAdho Mukha SvanasanaDownward Facing DogDownward Facing DogVTri Pada Adho MukhaSvanasanaThree Legged DownwardFacing DogVVTri Pada Adho MukhaSvanasana V1Tri Pada Adho MukhaSvanasana V2Three Legged DownwardFacing DogThree Legged DownwardFacing Dog VIKASA YOGA - Foundation Teacher Training Manual - AsanaUrdhva Mukha SvanasanaUpward Facing Dog
49Face down posturesMarjaryasanaCat Pose:BatilasanaCow PoseVVVBitilasanaCow PoseVMarjaryasanaTiger PoseExtended PlankExtended Sideways Plank VIKASA YOGA - Foundation Teacher Training Manual - Asana
50Face down posturesBhujangasanaCobra PoseVVSphinx PoseVSphinx PoseUrdhva Mukha SvanasanaUpward Facing Dog PoseAngle viewVTransversal SplitMandukasanaFrog Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
51Face down posturesDhanurasanaBow PoseBhekasanaFrog PoseVVDhanurasanaBow PoseVVBhekasanaFrog PoseSpinx PoseSupta BhekasanaReclining Frog Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
52Face down posturesVichittraVrschikasanaVScorpionVichittra VrschikasanaScorpion Pose Scorpion PoseVrschikasana IIScorpion Handstand VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
53Face down posturesShoulder stretching VariationsVVShoulder Stretch (External rotation)Front viewHand GripVOpposite side viewShoulder Stretch (Internal rotation)VSide viewShoulder Stretch (Internal rotation) VIKASA YOGA - Foundation Teacher Training Manual - Asana
54Face down posturesVVVSarvangasanaLocust PoseVVEka Pada SalabhasanaOne Legged Locust PoseVVArdha BhujangasanaBaby Cobra Pose (with Attention Mudra) VIKASA YOGA - Foundation Teacher Training Manual - Asana
55InversionsSupported Headstand VariationsSSSetup (starting) /positionsSalamba SirsasanaSupported HeadstandVV VIKASA YOGA - Foundation Teacher Training Manual - AsanaVV
56InversionsMukta Hasta Sirsasana ATripod HeadstandVMukta Hasta Sirsasana BTripod Headstand BUrdhva PadmasanaSirsasanaLotus in Tripod Headstand VIKASA YOGA - Foundation Teacher Training Manual - Asana
57InversionsForearm Stand VariationsSSetup (starting) positionSArdha Pincha MayurasanaDolphin PosePincha MayurasanaFeathered Peacock PoseVVVrischikasanaScorpion Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
58InversionsShoulder Stand VariationsOne LeggedShoulderStandEka PadaSarvangasanaSarvangasanaShoulder Stand VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
Face up59VVChakrasana /Urdhva DhanurasanaVWheel Pose / Upward Bow PoseVLoha Setu BandhasanaIron Bridge Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
60Face upVPSVSetu BandhasanaBridge PoseVV VIKASA YOGA - Foundation Teacher Training Manual - Asana
61Face upVVHalasanaPlough PoseVKarnapidasanaDeaf Man Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
62Face up VIKASA YOGA - Foundation Teacher Training Manual - Asana
63Face upSide viewJathara ParivartanasanaCore TwistSide viewVSupta DandasanaHand position VIKASA YOGA - Foundation Teacher Training Manual - Asana
64Face upVPPKapotasanaKing PigeonPVVMatsyasanaFish Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
65Face upUrdhva MukhaPaschimottanasanaVUpward Facing IntenseWest StretchNavasanaBoat PoseVParipurna Navasana(Full) Boat PoseVVNavasanaLow Boat PoseVVP VIKASA YOGA - Foundation Teacher Training Manual - Asana
66Face upArdhaPurvottanasanaVHalf Upward PlankPoseVPurvottanasanaUpward Plank PoseVEka Pada PurvottanasanaOne Legged Upward Plank PoseVEka Pada Ardha PurvottanasanaOne Legged Half Reverse Table Top PoseV VIKASA YOGA - Foundation Teacher Training Manual - Asana
67Face upAnanda BalasanaHappy Baby PoseDwi Pada SirsasanaBoth Legs Behind Head Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
68Face upVSuptaPadangusthasanaVReclining Big ToePoseSupta KonasanaSupta HastaPadangusthasanaReclining Angle PoseVReclining Big ToePoseVSupta Parivrtta HastaPadangusthasanaReclining Revolved Big Toe PoseVVVV VIKASA YOGA - Foundation Teacher Training Manual - Asana
Side up69SSSArdha ChandrasanaHalf Moon Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
70Side upSide Plank VariationsVVVVisvamitrasanaPose of VisvamitraVasisthasanaSide Plank Pose (Variation)VV VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
71Side upVVVVVVasisthasanaSide Plank Pose VIKASA YOGA - Foundation Teacher Training Manual - Asana
72Arm balancesKakasanaCrow PosePVPPBakasanaCraneVPVLow BakasanaVFront viewPadma BakasanaCrane Pose in Lotus VIKASA YOGA - Foundation Teacher Training Manual - Asana
Arm balances73VPVPVPVPLolasanaPendant Pose (Full)VP VIKASA YOGA - Foundation Teacher Training Manual - Asana
74Arm balancesSide viewBhujapidasanaShoulder Pressing PoseEka PadaGalavasanaFlyingPigeon PoseEka Pada BakasanaOne legged Crow Pose VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
75Arm balancesVPVPBrahmacharyasanaBrahmacharyasana One LegIron PloughFloating Stick Pose One Leg(Hand)BrahmacharyasanaFloating Stick PoseVPVPVBrahmacharyasana One LegFloating Stick Pose One Leg(Fist)Brahmacharyasana KneesFloating Stick Pose (Knees)AdvancedBrahmacharyasanaAdvanced Floating StickPose VIKASA YOGA - Foundation Teacher Training Manual - Asana
76Arm balancesVPSide viewFront viewTop viewEka Pada Koundinyasana IIOne Legged Sage Koundinya’s PoseVPVPVOne Legged Sage Koundinya’sPose with Spine TwistLeft and right viewLeft and right view VIKASA YOGA - Foundation Teacher Training Manual - Asana
77Arm balancesVVSide viewMaksikanagasanaDragonfly PoseVVSide viewParsvaBakasanaAstavakrasanaEight Angled PoseVSide CrowV VIKASA YOGA - Foundation Teacher Training Manual - Asana
78Arm balancesVSSMayurasanaPeacock PoseS VIKASA YOGA - Foundation Teacher Training Manual - Asana
79InversionsScorpionHandstandSarvangasanaShoulder Stand VIKASA YOGA - Foundation Teacher Training Manual - AsanaV
80RelaxationSavasanaDead Body Pose/Corpse PoseBalasanaChild’s PoseProstration VIKASA YOGA - Foundation Teacher Training Manual - Asana
Hand details and locks VIKASA YOGA - Foundation Teacher Training Manual - Asana81
82Hand details and locks VIKASA YOGA - Foundation Teacher Training Manual - Asana
BreathingNadi SodanaAlternate Nostril BreathingFinger position VIKASA YOGA - Foundation Teacher Training Manual - Asana83
84Nauli and Bandhas VIKASA YOGA - Foundation Teacher Training Manual - Asana
Shoulder Rotations in Thunderbolt Pose 10 Prayer Curls 10 WARM UP EXERCISES 10 Marjaryasana 11 Knee to Elbow 11 Tri Pada Adho Mukha Svanasana 11 VIKASA CORE WARM UPS 11 . VIKASA YOGA - Foundation Teacher Training Manual - Asana Chakrasana /Urdhva Dhanurasana 59 Loha Setu Bandhasana 59 FACE UP 59 Setu Bandhasana 60 Halasana 61
