Ashtanga Yoga – Second Series Postures
ASHTANGA SECOND SERIES POSTURES:
YOUTUBE LINKS FOR SECOND SERIES POSTURE EXAMPLES – with Sarah Swindlehurst:
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 ~
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
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