Hatha Yoga

Standing Asanas:

Level -1

1. Aardha Kati Cakrasana( half waist wheel pose)
2. Vrksasana(Tree Pose) and its variation
3. Garudasana(Eagle Pose)
4. Parivrtta Trikonasana (Revolved Triangle Pose)
5. Samasthiti (Equal Standing or Prayer Pose)
6. Tadasana(Mountain Pose)
7. Utthita Parsvakonasana (Extended Side Angle Pose)
8. Utthita Trikonasana (Extended Triangle Pose)
9. Utthita Vayu Muktyasana(standing wind releasing Pose)

Level – 2

1. Adho Mukha Svanasana –Downward facing dog
2. Viparita Virabhadrasana-Yoga Reverse Warrior Pose
3. Virabhadrasana I (Warrior I)
4. Virabhadrasana II (Warrior II)
5. Virabhadrasana III (Warrior III)
6. Malasana- Garland Pose
7. Ardha malasana(Half Squat Pose)
8. Ardha Uttanasana(Standing Half Forward Bend)
9. Ardha Pincha Mayurasana(Half Feather Peacock Pose)
10. Uttanasana(Standing Forward Bend)
11. Padahastasana(Palms Under Foot)
12. Padangusthasana(Holding Big Toe Pose)
13. Utkatasana(Chair Pose, Mighty, Awkward Pose)
14. Parivritta Utkatasana(Revolved Chair Pose)
15. Parivrtta Parsvakonasana (Revolved Side Angle Pose)
16. Parsvottanasana (Intense Side Stretch)
17. Prasarita Padottanasana (Wide Leg Forward Bend)
18. Utthita Hasta Padangusthasana (Extended Hand to Big Toe Pose)

Back bending Asanas:

Level- 1

1. Marjariasana(Cat Pose)
2. Uttana Shishosana(Extended Puppy Pose)
3. Ardha Dhanurasana(Half Bow Pose)
4. Ardha Shalabhasana(Half Locust Pose)
5. Shalabasana or Salambhasana (Full Locust Pose)
6. Salamba Bhujangasana(Sphinx Pose)
7. Ashtangasana(Eight Limbed Pose)
8. Bhujangasana(Cobra Pose)
9. Makarasana(Crocodile Pose)
10. Sarpasana(Snake Pose)

Level – 2

1. Ustrasana(Camel Pose)
2. Purvottanasana(Table Pose)
3. Setu Bandha Sarvangasana(Bridge Pose)
4. Matsyasana(Fish Pose)
5. Adho Mukha Mandukasana(Downward Facing Frog Pose)
6. Chaturanga Dandasana(Four Limbed Staff Pose)
7. Dhanurasana(Bow Pose)
8. Urdhva Mukha Svanasana(Upward Facing Dog Pose)
9. Ardha Bhekasana(Half Frog Pose)
10. Parshva Dhanurasana(Sideways Bow Pose)

Seated Asana:

Level-1

1. Agnistambhasana(Fire Log Pose)
2. Dandasana(Staff Pose)
3. Ardha Navasana(Half Boat Pose)
4. Baddha Konasana(Bound Angle Pose)
5. Janu Sirsasana (Head To Knee Pose)
6. Padmasana(Lotus Pose)
7. Upavistha Konasana(Wide Angle Seated Forward Bend Pose)
8. Parsva Upavistha Konasana(Side Seated Angle Pose)
9. Parvatasana(Mountain Pose)
10. Siddhasana(Accomplished or Adept Pose)
11. Sukhasana(Easy pose)
12. Vikasitakamalasana(Flowering Lotus)
13. Yogamudrasana(Yoga Gesture or The Psychic Union)

Level – 2

1. Ardha Matsyendrasana (Sitting Half Spinal Twist)
2. Bramcharyasana(Celibate’s Pose)
3. Eka Pada Rajakapotasana(One Legged King Pigeon Pose)
4. Gomukhasana(Cow Face Pose)
5. Goraksasana(Cowherd Pose)
6. Lolasana(Pendant Pose)
7. Pari Purna Navasana(Full Boat Pose)
8. Marchiasana(Son of the Creator Brahma)
9. Parighasana(Posture of Good Omen)
10. Parivrtta Janu Sirsasana(Revolved Head to Knee Pose)
11. Paschimottanasana(West Back Intense Stretching)
12. Purvottanasana (Upward Plank Pose)
13. Surya Yantrasana(Sundial pose)
14. Tolasana(scale pose)
15. Trianga Mukhaikapda Paschimottanasana(Three Limbs Facing Intense West Stretch Pose)
16. Utplutih( Lifted Upward Pose)
17. Vasisthasana(Side Plank Pose)

Twisting Asana:

Level -1

1. Parivrtta Trikonasana(Revolved Triangle Pose )
2. Parsva Balasana(Thread the Needle Pose )
3. Parivrtta Janu Sirsasana(Revolved Head to Knee Pose)
4. Utthita Trikonasana (Extended Triangle Pose)
5. Jathara Parivartanasana(Belly Twist Pose)
6. Marchiasana(Son of the Creator Brahma Pose)

Level- 2

1. Utthita Parsvakonasana (Extended Side Angle Pose)
2. Parivrtta Utkatasana (Revolved Chair Pose)
3. Parivrtta Parsvakonasana(Revolved Extended Side Angle Pose )
4. Parivrtta Anjaneyasana(Revolved Lunge Pose)

Classical Surya Namaskara (Sun Salutation)Sivananada Style:

1. Pranamasana (prayer pose)
2. Hasta Utthanasana (raised arms pose)
3. Padahastasana (hand to foot pose)
4. Ashwa Sanchalanasana (equestrian pose)
5. Phalakasana(plank pose)
6. Ashtanga Namaskara (salute with eight points)
7. Bhujangasana (cobra pose)
8. Parvatasana (mountain pose)
9. Ashwa Sanchalanasana (equestrian pose)
10. Padahastasana (hand to foot pose)
11. Hasta Utthanasana (raised arms pose)
12. Pranamasana (prayer pose)

Classical Surya Namaskara (Sun Salutation)Satyananada Style:

1. Pranamasana (prayer pose)
2. Hasta Utthanasana (raised arms pose)
3. Padahastasana (hand to foot pose)
4. Ashwa Sanchalanasana (equestrian pose)
5. Parvatasana(mountain pose)
6. Ashtanga Namaskara (salute with eight points)
7. Bhujangasana (cobra pose)
8. Parvatasana (mountain pose)
9. Ashwa Sanchalanasana (equestrian pose)
10. Padahastasana (hand to foot pose)
11. Hasta Utthanasana (raised arms pose)
12. Pranamasana (prayer pose)

Astanga Surya Namaskara – A:

1. Samasthihi(even pose)
2. Urdhva Hastasana(upward salute)
3. Uttanasana(standing forward bend)
4. ArdhaUttanasana(half standing forward bend)
5. Chaturanga Dandasana(Four Limbed Staff Pose)
6. Urdhva Mukha Svanasana(upward facing dog)
7. Adho Mukha Svanasana(downward facing dog)
8. ArdhaUttanasana
9. Uttanasana
10. Urdhva Hastasana(upward salute)
11. Samasthihi(even pose)

Astanga Surya Namaskara – B:

1. Samasthihi(even pose)
2. Urdhva Hastasana(upward salute)
3. Utkatasana(chaor pose)
4. Uttanasana(standing forward bend)
5. ArdhaUttanasana(half standing forward bend)
6. Chaturanga Dandasana(Four Limbed Staff Pose)
7. Urdhva Mukha Svanasana(upward facing dog)
8. Adho Mukha Svanasana(downward facing dog)
9. Virabhadrasana-I(Warrior-I)
10. Chaturanga Dandasana(Four Limbed Staff Pose)
11. Urdhva Mukha Svanasana(upward facing dog)
12. Adho Mukha Svanasana(downward facing dog)
13. Virabhadrasana-I(Warrior-I)
14. Chaturanga Dandasana(Four Limbed Staff Pose)
15. Urdhva Mukha Svanasana(upward facing dog)
16. Adho Mukha Svanasana(downward facing dog)
17. ArdhaUttanasana, Uttanasana
18. Utkatasana(chair pose)
19. Urdhva Hastasana(upward salute)
20. Samasthihi(even pose)

Forward bending & Hip opening Asanas

1. Padangusthasana(Big Toe Pose)
2. Baddha Konasana(Bound Angle Pose)
3. Balasana(Child’s Pose)
4. Adho Mukha Svanasana(Downward-Facing Dog)
5. Uttana Shishosana(Extended Puppy Pose)
6. Janu Sirsasana(Head-to-Knee Forward Bend)
7. Parsvottanasana(Intense Side Stretch)
8. Marichyasana(Pose Dedicated to the Sage Marichi)

9.Paschimottanasana(Seated Forward Bend)

10.Uttanasana(Standing Forward Bend)

11.Urdhva Prasarita Eka Padasana(Standing Split)

12. Upavistha Konasana (Wide-Angle Seated Forward Bend)
13. Prasarita Padottanasana(Wide-Legged Forward Bend).

Hip Opening Asanas

Level -1

1.Baddha Konasana(Bound Angle Pose)

2.Balasana(Child’s Pose)

3.Sukhasana(Easy Pose)

4.Agnistambhasana(Fire Log Pose)

5.Sucirandrasana(Eye of the Needle Pose)

6.Utthan Pristhasana(Lizard Pose)

7.Utthan Pristhasana(Lizard Pose)

8.Ananda Balasana(Happy Baby Pose)

9.Bhadrasana(Gracious Pose)

10.Veerasana(Yoga Hero Pose)

Level- 2

1.Gomukhasana(Cow Face Pose)

2.Garudasana(Eagle Pose)

3.Marichyasana(Marichi’s Pose)

4.Ardha Malasana(Half Squat Pose)

5.Utthita Hasta Padangustasana(Extended Hand to Big Toe Pose)

6.Supta Baddha Konasana(Reclining Bound Angle Pose)

7.Upavistha Konasana(Wide Angle Seated Forward Bend Pose)

8.Prasarita Padottanasana(Wide Legged Forward Bend Pose)

9.Parivrtta Upavishta Konasana(Revolved Seated Angle Pose)

10.Merudandasana(Spinal Column Pose)

11.Anantasana(Vishnu’s Couch Pose or Side Reclining Leg Lift Pose)

12.Utthita Namaskarasana(Extended Salutation Pose)

13.Chandra Namaskara(Moon Salutation  or  Low Lunge Pose)

 

Core Asanas:

Level – 1

1.Ardha Phalakasana(Half Plank Pose)

2.Utthita Vayu Muktyasana(Standing Wind Releasing Pose)

3.Ardha Navasana(Half Boat Pose)

4.Balasana(Child’s Pose)

5.Pavana Muktasana(Wind Relieving Pose)

Level – 2

1.Malasana(Garland Pose)

2.Ardha Dhanurasana(Half Bow Pose)

3.Dhanurasana(Bow Pose)

4.Parshva Dhanurasana(Sideways Bow Pose)

5.Paripurna Navasana(Complete Boat Pose)

6.Sasangasana(Rabbit Pose)

7.Yogamudrasana(Yoga Gesture or   Psychic Union Pose)

8.Bramcharyasana(Celibate’s Pose)

9.Parivrtta Janu Sirsasana(Revolved Head to Knee Pose)

10.Paschimottanasana(West Back Intense Stretching Pose)

11.Jathara Parivartanasana(Belly Twist  Pose)

12.Urdhva Padmasana(Upward Lotus Pose)

13.Halasana(Plough Pose)

Inverted Asanas:

1.Pincha Mayurasana(Feathered Peacock Pose)

2.Adho MukhaVrksasana(Handstand)

3.Halasana(Plow Pose)

4.Salamba Sirsasana(Supported Headstand)

5.Salamba Sarvangasana(Supported Shoulderstand)

Supine Asanas:

Level – 1

1. Ananda Balasana(Happy Baby Pose)
2. Jathara Parivartanasana(Belly Twist – Version A)
3. Ardha Pavana Muktasana(Half Wind Relieving Pose)
4. Pavana Muktasana(Wind Relieving Pose)
5. Sucirandrasana(Eye of the Needle Pose)
6. Supta Kapotasana(Supine Pigeon Pose)
7. Supta Baddha Konasana(Supine Bound Angle Pose)
8. Supta Matsyendrasana(Supine Spinal Twist Pose)
9. Shavasana(Corpse Pose)

Level – 2

1. Anantasana(Vishnu’s Couch Pose or Side Reclining Leg Lift)
2. Salamba Sarvangasana(Supported Shoulder Stand Pose)
3. Jathara Parivartanasana(Belly Twist – Version B)
4. Eka Pada Sarvangasana(Single leg Shoulder Stand Pose)
5. Halasana(Plough Pose)
6. Niralamba Sarvangasana(Without Support Shoulder Stand Pose)
7. Parsva Sarvangasana(Twisted Shoulder Stand Pose)
8. Parsvaika Pada Sarvangasana(Side One Legged Shoulder Stand Pose)
9. Matsyasana(Fish Pose)
10. Setu Bandha Sarvangasana(Bridge Pose)
11. Supta Konasana(Reclining Angle Pose)
12. Supta padangustasana(Reclining Hand-to-Big-Toe Pose)
13. Urdhva Cakrasana( Upward Wheel Pose)

 Pranayama(breathing practice)

Description

Pranayama Class:

1. Breath awareness
2. Natural breathing
3. Abdomino-diaphragmatic breathing
4. Thoraco diaphragmatic breathing
5. Clavicular- diaphragmatic breathing
6. Yogic Breathing
7. Ujjayi Pranayama (the psychic breath)
8. Sheetali Pranayama (cooling breath)
9. Sheetkari Pranayama (hissing breath)
10. Surya bhedana Pranayama (Stimulating Vitality)
11. Chandra bhedana Pranayama (Calming Energy)
12. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
13. Bhramari Pranayama (humming bee breath)

Mudra & Bandha Class

Description

Mudra (gesture of energy)

1. Chin or Gyaan Mudra(Gesture of Consciousness)
2. Kaaki Mudra(Crow Gesture)
3. Shambhavi Mudra(Gazing at the Eyebrow Center Gesture)
4. Maha Mudra(Great Seal or Symbol)
5. Maha Vedha Mudra(Great Piercing Attitude Gesture)
6. Tadagi Mudra(Pond or Lake Mudra)
7. Ashwini Mudra(Horse Gesture)

Bandhas (Energy Locks)

1. Moola bandha(perineum contraction)
2. Uddiyana Bandha(abdominal contraction)
3. Jalandhar Bandha (throat lock)
4. Maha Bandha(the great lock)

Pratyahara(sensory withdrawal):

1. Yoga Nidra (Yogic Sleep)
2. Antar Mouna (inner silence)
3. Ajapa Japa (Chanting Mentally)

Shat-Karma (Internal Cleansing Process)

1. Neti (Nasal Passage cleansing)
2. Kunjal Kriya (abdominal track cleansing)
3. Trataka (Gaze at Candle Flame)
4. Dhauti (complete digestive system cleansing)