Standing Asanas:
Level -1
Level – 2
Back bending Asanas:
Level- 1
Level – 2
Seated Asana:
Level-1
Level – 2
Twisting Asana:
Level -1
Level- 2
Classical Surya Namaskara (Sun Salutation)Sivananada Style:
Classical Surya Namaskara (Sun Salutation)Satyananada Style:
Astanga Surya Namaskara – A:
Astanga Surya Namaskara – B:
Forward bending & Hip opening Asanas
9.Paschimottanasana(Seated Forward Bend)
10.Uttanasana(Standing Forward Bend)
11.Urdhva Prasarita Eka Padasana(Standing Split)
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
Level – 2
Pranayama(breathing practice)
Description
Pranayama Class:
Mudra & Bandha Class
Description
Mudra (gesture of energy)
Bandhas (Energy Locks)
Pratyahara(sensory withdrawal):
Shat-Karma (Internal Cleansing Process)
Name: Mr. Murthy
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E-mail :drkarunayoga@gmail.com
J. P. NAGAR
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