Ashtanga Yoga – Second Series Postures

Ashtanga Second Series

ASHTANGA SECOND SERIES POSTURES:

YOUTUBE LINKS FOR SECOND SERIES POSTURE EXAMPLES – with Sarah Swindlehurst:

SEVEN HEADSTANDS,

WALKOVERS – BACKBENDS,

BACKBENDING (Ushtrasana & Laghu Vajrasana‘s A & B)

 

SUN SALUATION A ~

Urdhva Vrikshasana (Ūrdhva Vṛkṣāsana) = upward tree position

Uttanasana (Uttānāsana) = stretched Posture

Uttanasana (Uttānāsana) = Intense Stretch

Chaturanga Dandasana (Caturaṅga Daṇḍāsana) = Four Limbed Staff Posture

Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog

Adho Mukha Shvanasana (Adho-Mukha-Śvānāsana) = Downward Facing Dog

Uttanasana (Uttānāsana) = Intense Stretch

Uttanasana (Uttānāsana) = stretched Posture

Samasthitih (Samasthitiḥ) = Upright Standing

 

SUN SALUATION B ~

Utkatasana

Uttanasana (Uttānāsana) = stretched Posture

Uttanasana (Uttānāsana) = Intense Stretch

Chaturanga Dandasana (Caturaṅga Daṇḍāsana) = Four Limbed Staff Posture

Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog

Adho Mukha Shvanasana (Adho-Mukha-Śvānāsana) = Downward Facing Dog

Virabhadrasana (Vīrabhadrāsana) = Warrior Posture

Chaturanga Dandasana (Caturaṅga Daṇḍāsana) = Four Limbed Staff Posture

Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog

Adho Mukha Shvanasana (Adho-Mukha-Śvānāsana) = Downward Facing Dog

Virabhadrasana (Vīrabhadrāsana) = Warrior Posture

Chaturanga Dandasana (Caturaṅga Daṇḍāsana) = Four Limbed Staff Posture

Urdhva Mukha Shvanasana (Ūrdhva-Mukha-Śvānāsana) = Upward Facing Dog

Adho Mukha Shvanasana (Adho-Mukha-Śvānāsana) = Downward Facing Dog

Uttanasana (Uttānāsana) = stretched Posture

Utkatasana

Samasthitih (Samasthitiḥ) = Upright Standing

 

STANDING POSTURES ~

Padangushthasana (Pādanguṣṭhāsana) = hold-the-big-toe-posture

Pada Hastasana (Pāda-Hastāsana) = feet-on-hands-posture

Utthita Trikonasana (Utthita-Trikoṇāsana) = triangle pose

Parivritta Trikonasana (Parivṛtta Trikoṇāsana) = revolved triangle pose

Utthita Parshvakonasana (Utthita Parśvakoṇāsana) = extended side angle pose

Parivritta Parshvakonasana (Parivṛtta Parśvakoṇāsana) = revolved side angle pose

Parasarita Padottanasana A (Parāsarita Pādottānāsana) = wide stance forward bend

Parasarita Padottanasana B Parāsarita Pādottānāsana) = wide stance forward bend

Parasarita Padottanasana C (Parāsarita Pādottānāsana) = wide stance forwards bend

Parasarita Padottanasana D (Parāsarita Pādottānāsana) = wide stance forward bend

Parshvottanasana (Pārśvottānāsana) = Intense-side-stretch

Utthita Hasta Padangushthasana (Utthita Hasta Pādānguṣṭhāsana) = stretched-hand-grasps-big-toe

Utthita Parshvasahita (Utthita Pārśvasahita) = stretched-sideward-Posture

Utthita Hasta Padangushthasana B (Utthita Hasta Pādanguṣṭhāsana) = stretched-hand-grasps-big-toe

Ardha Baddha Padmottanasana (Ardha Baddha Padmottānāsana) = half-bound-Lotus-intense-stretch

 

SITTING POSTURES ~

Pashasana (Pāśāsana) = Noose-Posture

Krounchasana (Krouncāsana) = Heron-Posture

Shalabhasana A (Śalabhāsana) = Locust-Posture

Shalabhasana B (Śalabhāsana) = Locust-Posture

Bhekasana (Bhekāsana) = Frog-Posture

Dhanurasana (Dhanurāsana) = Bow-Posture

Parshva Dhanurasana (Pārśva Dhanurāsana) = Sideways-Bow-Posture

Ushtrasana (Uṣṭrāsana) = Camel-Pose

Laghu Vajrasana (Laghu-Vajrāsana) = Little-Thunderbolt-Posture

Laghu Vajrasana B (Laghu-Vajrāsana) = Little-Thunderbolt-Posture

Kapotasana A (Kapotāsana) = Pigeon-Posture

Kapotasana B (Kapotāsana) = Pigeon-Posture

Bakasana (Bakāsana) = Crane- Posture

Bharadvajasana (Bharadvājāsana) Posture-of-Bharadvaja

Ardha Matsyendrasana (Ardha Matsyendrāsana) = Posture-of-Matsyendra

Eka Pada Shirshasana (Eka-Pāda Śīrṣāsana) = One-Foot-behind-Head-Posture

Yoga Nidrasana (Yoga-Nidrāsana) = Yoga-Sleep-Posture

Tittibhasana A (Ṭiṭṭibhāsana) = Posture-of-the-Tittibha-Bird

Tittibhasana B (Ṭiṭṭibhāsana) = Posture-of-the-Tittibha-Bird

Tittibhasana C (Ṭiṭṭibhāsana) = Posture-of-the-Tittibha-Bird

Pincha Mayurasana (Pinca Mayūrāsana) = Posture-of-the-Peacock’s Feather

Karandavasana (Karāndāvāsana) = Posture-of-the-Himalayan-Duck

Mayurasana (Mayūrāsana) = Peacock-Posture

Nakrasana (Nakrāsana) = Crocodile-Posture

Vatayasana (Vātāyāsana) = Horse-Posture

Parighasana (Parighāsana) = Posture-of-good-Omen

Gomukhasana A (Gomukhāsana) = Cow-Head-Posture

Gomukhasana B (Gomukhāsana) = Cow-Head-Posture

Supta Urdhva Pada Vajrasana (Supta Ūrdhva Pāda Vajrāsana) = Sleeping-Upward-Lifting-Leg-Thunderbolt

 

SEVEN HEADSTANDS  ~

Mukta Hasta Shirshasana A (Mukta Hasta Śīrṣāsana) = Free-Hand-Headstand

Mukta Hasta Shirshasana B (Mukta Hasta Śīrṣāsana) = Free-Hand-Headstand

Mukta Hasta Shirshasana C (Mukta Hasta Śīrṣāsana) = Free-Hand-Headstand

 

Baddha Hasta Shirshasana A (Mukta Hasta Śīrṣāsana) = Bound-Hands-Headstand

Baddha Hasta Shirshasana B (Mukta Hasta Śīrṣāsana) = Bound-Hands-Headstand

Baddha Hasta Shirshasana C (Mukta Hasta Śīrṣāsana) = Bound-Hands-Headstand

Baddha Hasta Shirshasana D (Mukta Hasta Śīrṣāsana) = Bound-Hands-Headstand

 

FINISHING POSTURES ~

Drop Backs (from standing to Urdhva Dhanurasana)

Salamba Sarvangasana (Sālamba Sarvāṅgāsana) = supported-all-limbs-pose

Halasana (Halāsana) = plough pose

Karna Pidasana (Karṇa-Pīḍāsana) = ear-pressure-pose

Urdhva Padmasana (Ūrdhva-Padmāsana) = upward lotus

Pindasana (Piṇḍāsana) = embryo pose

Matsyasana (Matsyāsana) = fish pose

Uttana Padasana (Uttāna Pādāsana) = intense leg pose

Shirshasana A (Śīrṣāsana) = headstand

Balasana (Bālāsana) = Childs pose

Baddha Padmasana (Baddha Padmāsana) = bound lotus

Yoga Mudra (Yoga-Mudrā) = symbol for yoga

Padmasana (Padmāsana) = lotus seat

Utplutih (Utplutiḥ) = uprooting

Shavasana (Śavāsana) = corpse pose