1. Mantras
1. Gayathri Mantra
2. Maha Mrityunjaya Mantra
3. Santhi Mantra
4. Patanjali Mantra
5. Pranayama Mantra
6. Surya Namaskara Mantra
7. Astanga Yoga Mantra
8. Guru Mantra
9. Vedic Mantras
10. Dhyana Mantra
11. Pratahsmaranam
2. Surya Namaskara (sun salutation)
Beginners Level
1. Surya Namaskara (Sun Salutation) Sivananada School of Yoga Style
2. Surya Namaskara (Sun Salutation) Satyananada School of Yoga Style
3. Surya Namaskara (Sun Salutation) Vivekananada School of Yoga Style
Intermediate Level
4. Chandra Namaskara (Moon Salutation)
5. Astanga Surya Namaskara – A
Advanced Level
6. Astanga Surya Namaskara – B
3. Asanas
3.1. Standing Asana
Beginners Level
1. Samasthiti(upright or still)
2. Tadasana – (mountain pose)
3. Ardhakati Cakrasana(half lateral wheel pose)
4. Vrksasana (tree pose)
5. Ardha Uttanasana(standing half forward bend)
6. Padahastasana (hand to foot pose)
7. Ardha Chakrasana (half wheel pose)
8. Utthita Vayu Muktasana(standing wind releasing pose)
Intermediate Level
9. Garudasana (eagle pose)
10. Utkatasana (mighty pose)
11. Utthita Trikonasana (extended triangle pose)
12. Parivritta Trikonasana (revolved triangle pose)
13. Utthita Parsvakonasana (extended side angle pose)
14. Parivritta Utthita Parsvakonasana (revolved extended side angle pose)
15. Parsvottanasana(side intense stretch)
16. Virabhadrasana -1 (warrior -1)
17. Virabhadrasana -2(warrior-2)
Advanced Level
18. Padangusthasana( holding the big toes)
19. Ardha Chandrasana (half moon pose)
20. Parivrtta ardha Chandrasana (revolved half moon pose)
21. Parivrtta Baddha Parsvakonasana (revolved bound side angle)
22. Urdhva Prasarita Ekapadasana(upward split one leg)
23. Virabhadrasana -3(warrior-3)
24. Ardha Baddha Padmottanasana (half bound lotus intense stretch)
25. Natarajasana(Lord of the dance Pose)
26. Prasarita Padottanasana(legs widespread intense stretch)
27. Utthita Hasta Padangusthasana(intense arms hold big toe)
28. Malasana (garland pose)
3.2. Kneeling Asana
Beginners Level
29. Vajrasana (diamond pose)
30. Balasana(Child’s Pose) or Shashankasana ( moon or hare pose)
31. Madukasana(Frog Pose) or Bhadrasana (gracious pose)
32. Marjaryasana(Cat Pose)
33. Vyaghrasana(Tiger Pose)
Intermediate Level
34. Virasana (hero pose)
35. Ustrasana(camel pose)
Advanced Level
36. Parighasana (gate pose)
37. Supta Virasana (recline hero pose)
3.3. Sitting Asana
Beginners Level
37. Sukhasana(Easy pose)
38. Dandasana (Staff Pose)
39. Swastik Asana(auspicious pose)
40. Siddhasana(adept pose)
41. Padmasana(lotus pose)
Intermediate Level
42. Janu Sirsasana (Head to Knee Pose)
43. Parivrtta Janu Sirsasana(revolved knee to head pose)
44. Paschimottanasana(ugrasana or brahmacharyasana)
45. Purvauttansana(east intense stretch pose)
46. Gomukhasana(cow face resembling)
47. Marichyasana(name of the sage mariachi)
48. Ardha Navasana (half boat)
49. Upavistha Konasana(wide angle seated forward bend pose)
50. Baddha Konasana(bounded angle pose)
51. Ardha Matsyendrasana (half spinal twist)
52. Yogamudrasana(yoga gesture or psychic union pose)
53. Simhasana(lion gesture)
54. Parvatasana(mountain pose)
Advanced Level
55. Ardha Padma Paschimottanasana(half lotus west intense stretch pose)
56. Ardha Baddha Padma Paschimottanasana(half bounded lotus west intense stretch pose)
57. Bharadvajasana(Bharadvaja was the father of drona)
58. Paripurna Navasana (complete boat pose)
59. Ubhaya Padangustasana(ubhaya – both, padangusta – big toe)
60. Merudandasana (spinal column pose)
61. Goraksasana(cowherd)
62. Simhasana – 2(lion pose)
63. Trianga Mukhaikapda Paschimottanasana(three limbs facing intense west stretch pose)
64. Hanumanasana(front full split or hindu monkey god)
65. Krounchasana(heron pose)
66. Urdhva Padmasana(Upward Lotus Pose) or Lolasana (swinging pose)
67. Akarna Dhanurasana(heel touches the ear as an archer pulls the bowstring)
68. Eka Pada Raja kapotasana(single leg king pigeon pose)
69. Eka Pada Sirasana(one leg behind head pose)
70. Kukkutasana(cockerel pose)
3.4. Supine Asana (on back)
Beginners Level
71. Shavasana(corpse pose)
72. Ananda Balasana (happy baby pose)
73. Supta Pawanmuktasana (wind relieving pose)
74. Setu Bandha Sarvangasana(bridge lock Sarvangasana)
Intermediate Level
75. Jathara Parivartanasana(abdomen twisting pose)
76. Salamba Sarvangasana(supported Sarvangasana)
77. Matsyasana(fish pose)
78. Supta Konasana(reclining angle pose)
79. Urdhva Cakrasana(upward wheel pose)
Advanced Level
80. Anantasana(Vishnu couch pose)
81. Eka Pada Setu Bandha Sarvangasana (single leg bridge pose)
82. Niralamba Sarvangasana (without support Sarvangasana)
83. Supta Padangusthasana(supine holding big toe)
84. Halasana(Plough Pose)
85. Karnapidasana(ear pressure pose)
86. Dwi Pada Viparita Dandasana(both feet reverse stick pose)
87. Eka Pada Urdhva Dhanurasana(single leg upward bow pose)
88. Pindasana in Sarvangasana(embryo or fetus pose)
89. Urdhva Padmasana in Sarvangasana (upward lotus pose in sarvangasana)
3. 5. Prone Asana (abdomen)
Beginners Level
90. Makarasana (crocodile pose)
91. Ardha Shalabhasana(half locust pose)
92. Salabhasana (locust Pose)
93. Sarpasana(snake pose)
94. Bhujangasana(serpent pose)
95. Ardha Dhanurasana (half bow)
Intermediate Level
96. Dhanurasana(bow pose)
97. Urdhva Mukha Svanasana(upward facing dog pose)
Advanced Level
98. Parsva Dhanurasana(sideways bow pose)
99. Bhekasana(toad or frog pose)
3. 6. Arm Balancing and Head Standing Asana
Intermediate Level
100. Phalakasana(plank pose) or Santolanasana (balancing pose)
101. Chaturanga Dandasana(four limbed staff pose)
102. Tolasana(scale pose)
103. Purvottanasana(east intense stretch)
Advanced Level
104. Bakasana(crane)
105. Mayurasana (mayura means a peacock)
106. Padma Mayurasana(lotus peacock pose)
107. Astavakrasana
108. Bhujapidasana
109. Eka Pada Bakasana
110. Eka Pada Galavasana
111. Eka pada Koundinyanasana(Single Leg Sage Koundinyan Pose)
112. Vasisthasana
113. Kukkutasana(lifted cockerel pose)
114. Pincha Mayurasana
115. Salamba Sirsasana
116. Salamba Sirsasana
4. Pranayama
4.1. Introduction
4.2. Four aspects of pranayama
1. Pooraka or inhalation
2. Rechaka or exhalation
3. Antar kumbhaka or internal breath retention
4. Bahir kumbhaka or external breath retention.
4.3. The Pranic body
4.4. Breath, health and pranayama
4.5. Breathing and life span
4.6. General notes for the practitioner
4.7. Natural breathing
4.8. Abdominal (or diaphragmatic) breathing
4.9. Thoracic Breathing
4.10. Clavicular Breathing
4.11. Full Yogic Breathing
4.12. Kapalbhati Pranayama (frontal brain cleansing breath)
4.13. Bhastrika Pranayama (bellows breath)
4.14. Nadi Shodhana Pranayama (psychic network purification)
4. 15. Ujjayi Pranayama (the psychic breath)
4. 16. Chandra Bhedana Pranayama (calming energy)
4.17. Surya Bhedana Pranayama (stimulating vitality)
4.18. Sheetali Pranayama(cooling pranayama)
4.19. Sheetkari Pranayama (hissing breath)
4.20. Bhramari Pranayama (humming bee breath)
5. Mudra
5.1. Introduction
5.2. Mudras and prana
5.3. A scientific look at mudras
5.4. Five Groups of Yoga Mudras
i) Jnana Mudra (psychic gesture of knowledge)
ii)Chin Mudra (psychic gesture of consciousness)
iii)Bhairava Mudra (fierce or terrifying attitude)
iv)Hridaya Mudra (heart gesture)
v)Shambhavi Mudra (eyebrow centre gazing)
vi)Nasikagra Drishti(gaze at tip of nose)
vii)Khechari Mudra (tongue lock)
viii) Shanmukhi Mudra (closing the seven gates)
ix)Vipareeta Karani Mudra (inverted psychic attitude)
x)Pashinee Mudra (folded psychic attitude)
xi)Tadagi Mudra (barrelled abdomen technique)
xii)Prana Mudra
xiii)Yoga Mudra (attitude of psychic union)
xiv)Manduki Mudra (gesture of the frog)
xv)Maha Mudra (great psychic attitude)
xvi)Maha Bheda Mudra (the great separating attitude)
xvii)Maha Vedha Mudra (the great piercing attitude)
xviii) Ashwini Mudra (horse gesture)
6. Bandhas
6.1. Introduction
6.2. Granthis
Brahma Granthi
Vishnu Granthi
Rudra Granthi
6.3. Bandhas(locks)
1. Jalandhara Bandha
2. Moola Bandha
3. Uddiyana Bandha
4. Maha Bandha
7. Pratyahara (withdrawal of the mind, from its sense object)
7.1. Yoga Nidra
7. 2. Japa and Ajapa japa
8. Dharana (concentration)
8.1. Trataka (concentrated gazing)
8.2. Antar Trataka
8.3. Shambhavi Mudra (eyebrow centre gazing)
8.4. Nasikagra Drishti (nose tip gazing)
9. Dhyana (meditation)
9.1. Meditation on Breath
9.2. Mantra Meditation (Sacred Syllable Chanting Meditation)
9.3. Counting Beads
10. Shatkarma(internal cleansing)
1. Jala Neti (nasal cleansing with water)
2. Sutra Neti (nasal cleansing with thread)
3. Vaman Dhauti (regurgitative cleansing)
4. Shankhaprakshalana(cleansing entire digestive tract)
Techniques
11.1. General Principles of Yogic Practices
11.2. Asana Laboratory Observation
III. Knees
VII. Chest and collarbones
VIII. Shoulders, arms, hands, and fingers
11.3. Basic Elements of Asana Practice
11.3.1. Being Present
11.3.2. Relaxing
11.3.3. Breathing
11.4. General Principles in Giving Physical Cues and Adjustments
11.5. How Not to Touch
11.5.1. Distally
11.5.2. Forcefully
11.5.3. Meanderingly
11.5.4. Blindly
11.5.5. Destabilizing
11.5.6. Randomly
11.5.7. Inappropriately
11.6. Modifications, Variations, and the Use of Props
11.6.1. Props help students find stability and ease
11.7. Pacing and Holding Asanas
11.7.1. Basic considerations
11.7.2. Class definition
11.7.3. Student ability
11.7.4. Class theme
11.7.5. Time constraints
11.8.1. Individualizing Instruction
11.9. Transitioning into Asanas
11.10. Transitioning out of Asanas
11.1. Seven Principles of Hands on Adjustments
Principle 1: Teach What You Know
Principle 2: Ask Permission to Touch
Principle 3: Have Clear Intention
Principle 4: Move with the Breath
Principle 5: Honor Safe Biomechanics
Principle 6: Teach Essential Asana Elements
Stability and ease
Alignment principles
Transitioning in, refining, and transitioning out
Principle 7: Support Stable Foundations
11.2. Qualities of Touch
12.2. Isometric static & Dynamic Asana
21.1. Sequencing Cues for Arm Balancing Asana
24.1. Surya Namaskara and Fluid Flow Sequences
24.2. Standing Asanas
24.3. Abdominal Core
24.4. Arm Balances
24.5. Backbends
24.7. Forward Bends
24.8. Hip Openers
24.9. Inversions
Name: Dr. Murthy
Mob: +91 96865-49129
E-mail: karunaayoga@gmail.com
J. P. NAGAR
No. 1271, 20th Main, 2nd Phase, J. P. Nagar, Bangalore – 78 Land Mark: Behind Central Mall & Near Samatvam Diabetic Centre
No.162/1(Ground Floor), 7th ABC Cross,
Venkatapura Main Road, Koramangala
Bangalore – 560034