This is the Appendix from yesterdays post, I wanted to give it a stand alone post to make it easier to find.
Three ways to approach Simon Borg Olivier's 84 key postures course
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Course Overview
In this short course Simon Borg-Olivier, who has been teaching yoga and treating people’s injuries as a registered physiotherapist for 30 years, shares his insight into 84 popular hatha yoga postures by giving detailed instructions for each joint complex in each posture to help you enhance the efficiency of your practice in the safest possible way. By applying these carefully developed instructions, you will be able to create strength and flexibility, and improve circulation in order to generate and move energy inside your body more effectively.
WHO IS THIS COURSE FOR
For anyone from beginners to advanced practitioners who want to practice safer and more effective yoga, or want to teach safer and more effective yoga to others.
WHAT YOU GET
Cost $387
54 sessions
(total duration: 20 hours)
Unlimited access to the online streaming videos
Discussion boards to interact with Simon Borg-Olivier and other students
Nice to see this post on Janu Sirsasana from Simon Borg-Olivier (See below). I was watching and exploring in practice Simon's Janu Sirsasana instruction just yesterday, while following his new, and really quite excellent course '84 key postures for strength and flexibility' .
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| http://simonborgolivier.com/84-key-postures/ |
I'm quite excited by this course actually (see appendix below for more details of the course content), just the kind of thing I asked him for a while back after studying his spinal sequence videos on YouTube, how he would put his physiotherapists hat on and explain exactly what is going on in the body during a posture and why the transformational effect of the slightest tweak in our approach. Here in Janu Sirsasana it becomes a 'kidney stretch' rather than yet another hamstring stretch. And then he's teaching how to keep these postures safe for beginners or those with injuries or just different approaches for those with different intentions. Marvellous.
For me, following Krishnamacharya's suggestion to stay in certain key asana longer (although Simon is beginning to make me question why I would want to if the asana, or its variation, is practiced effectively enough), to practice with more efficiency and benefit without causing injury today or after ten years of practicing the posture in this way it's a godsend. My Ashtangi friends will also love this course I suspect, blog posts to come soon although I'm only ten videos in ( but also some skipping around as we can follow the order of the videos or jump to the asana we are particularly interested in -see appendix below) and there are another forty to go (videos seem to be around 10-30 minutes each).
Three ways to approach Simon Borg Olivier's 84 key postures course
1. Following the course presentation - recommended
2. By asana
3. By Ashtanga primary/intermediate series sequence ( I've included a concordance )
*
Course Overview
In this short course Simon Borg-Olivier, who has been teaching yoga and treating people’s injuries as a registered physiotherapist for 30 years, shares his insight into 84 popular hatha yoga postures by giving detailed instructions for each joint complex in each posture to help you enhance the efficiency of your practice in the safest possible way. By applying these carefully developed instructions, you will be able to create strength and flexibility, and improve circulation in order to generate and move energy inside your body more effectively.
WHO IS THIS COURSE FOR
For anyone from beginners to advanced practitioners who want to practice safer and more effective yoga, or want to teach safer and more effective yoga to others.
WHAT YOU GET
Cost $387
54 sessions
(total duration: 20 hours)
Unlimited access to the online streaming videos
Discussion boards to interact with Simon Borg-Olivier and other students
Intro video
There is something curious about this course, one of those glorious accidents perhaps. It's not Simon's normal format. I suspect but don't know for sure but I get the feeling Simon was invited to teach the asana element of a teacher training or perhaps just asked to teach a workshop on 84 postures. Either way, many of the participants in the course seem to be experienced practitioners, teachers or teacher trainees. This allows/encourages Simon to give perhaps more information than he perhaps would on a regular workshops. The amount of information he shares on the course, the detail he goes into, is quite astounding yet because it is demonstration based it's palatable on several levels. I suspect you could come back to this course again and again and discover things you missed the first eight times you watched/followed it.
With the 84 posture format it would be excellent I'm sure for my Ashtangi friends and readers of the blog as well as for those also coming from Vinyasa Krama. Hopefully it will promote safer practice, for our bodies during practice tomorrow morning as well as ten years down the line, it should promote a more efficient, more beneficial practice
Three ways we might follow the course, see lists below.
Three ways we might follow the course, see lists below.
1. Following the course presentation - recommended
2. By asana
3. By Ashtanga primary/intermediate series sequence
*
1. In the order the course is presented
SBO-84P | 84 Postures
1. INTRODUCTION
Video 1: Introduction 6:27
2. PRACTICE GUIDELINES
Video 4: Purpose of YOGA 5:45
Video 3: Practice Guidelines 1:21
Video 8: Practice Guidelines 2 7:09
3. ANATOMY AND PHYSIOLOGY OF YOGA 1.
Video 2a: Anatomy and Physiology of YOGA 14:56
4. ANATOMY AND PHYSIOLOGY OF YOGA 2.
Video 2b: Anatomy and Physiology of YOGA 14:10
5. ANATOMY AND PHYSIOLOGY OF YOGA 3.
Video 2c: Anatomy and Physiology of YOGA 18:29
6. ANATOMY AND PHYSIOLOGY OF YOGA 4.
Video 2d: Anatomy and Physiology of YOGA 16:58
7. ANATOMY AND PHYSIOLOGY OF YOGA 5.
Video 2e: Anatomy and Physiology of YOGA 16:33
8. BANDHAS – USE IN BREATHING 1.
Video 5a: Bandhas 1_Use in Breathing 14:53
9. BANDHAS – USE IN BREATHING 2.
Video 5b: Bandhas 1 Use in Breathing 22:27
10. BANDHAS – USE IN BREATHING 3.
Video 5c: Bandhas 1 Use in Breathing 16:41
11. BANDHAS – USE IN BREATHING 4.
Video 5d: Bandhas 1 Use in Breathing 21:33
12. BANDHAS – USE IN BREATHING 5.
Video 5e: Bandhas 1 Use in Breathing 18:02
13. BANDHAS – USE IN BREATHING 6.
Video 5f: Bandhas 1 Use in Breathing 29:21
14. BANDHAS – USE IN POSTURES
Video 6: Bandhas 2 Use in Postures 23:32
15. BREATHING AND DIET 1
Video 7: Breathing and Diet 1 4:25
16. BREATHING AND DIET 2
Video 28a: Breathing and Diet 2 19:28
17. BREATHING AND DIET 3
Video 28b: Breathing and Diet 2 24:02
18. SYSTEMS OF YOGA
Video 10: Systems of Yoga – Difference Between Ashtanga Vinyasa and Iyengar Systems 2:20
19. BASIC POSTURES AND BENDING FORWARD 1.
Video 9a: Basic Postures and Bending Forwards 20:07
20. BASIC POSTURES AND BENDING FORWARD 2.
Video 9b: Basic Postures and Bending Forwards 29:59
21. STANDING POSTURES 1.
Video 11a: Standing Postures 1 Triangle Postures 16:50
22. STANDING POSTURES 2.
Video 11b: Standing Postures 1 Triangle Postures 30:14
23. STANDING POSTURES 3.
Video 12a: Standing Postures 2 Lateral Postures 25:11
24. STANDING POSTURES 4.
Video 12b: Standing Postures 2 Lateral Postures 20:00
25. STANDING POSTURES 5.
Video 12c: Standing Postures 2 Lateral Postures 19:17
26. STANDING POSTURES 6.
Video 12d: Standing Postures 2 Lateral Postures 25:23
27. STANDING POSTURES 7.
Video 13: Standing Postures 3 Wide-Legged Forward Bending Postures 26:20
28. STANDING POSTURES 8.
Video 14: Standing Postures 4 Single-Legged Forward Bending Postures 19:02
29. STANDING POSTURES 9.
Video 15a: Standing Postures 5 One –Legged postures 16:21
30. STANDING POSTURES 10
Video 15b: Standing Postures 5 One –Legged postures 24:31
31. STANDING POSTURES 11
Video 18: Standing Postures 6 13:08
32. ABDOMINAL POSTURES
Video 27: Abdominal Postures 12:39
33. BENDING BACKWARDS 1.
Video 16: Basic Postures and Bending Backwards Warrior and Cobra Postures 17:37
34. BENDING BACKWARDS 2.
Video 25: Backward bending postures 23:41
35. POSTURES WITH FORWARD AND BACKWARD BENDING COMPONENTS
Video 17: Postures with forward and backward bending components 08:33
36. SALUTE TO THE SUN POSTURES 1.
Video 20: Salute to the Sun Postures 1 12:51
37. SALUTE TO THE SUN POSTURES 2.
Video 21: Salute to the Sun Postures 2 11:30
38. SALUTE TO THE SUN POSTURES 3.
Video26: Downward Facing Dog Special Features 11:48
39. FLOOR POSTURES 1.
Video 19a: Floor Postures 1 17:15
40. FLOOR POSTURES 2.
Video 19b: Floor Postures 1 14:44
41. FLOOR POSTURES 3.
Video 19c: Floor Postures 1 25:43
42. FLOOR POSTURES 4.
Video 19d: Floor Postures 1 30:30
43. FLOOR POSTURES 5.
Video 24a: Floor Postures 2 26:01
44. FLOOR POSTURES 6.
Video 24b: Floor Postures 2 32:09
45. FLOOR POSTURES 7.
Video 29a: Floor Postures 3 20:09
46. FLOOR POSTURES 8.
Video 29b: Floor Postures 3 28:10
47. FLOOR POSTURES 9.
Video 32: Floor Postures 28:25
48. FLOOR POSTURES 10.
Video 31: Floor Postures 4 32:21
49. INVERSIONS, PREPARATIONS AND RELEASE 1.
Video 33a: Inversions, Preparations and Release 23:18
50. INVERSIONS, PREPARATIONS AND RELEASE 2.
Video 33b: Inversions, Preparations and Release 28:34
51. SEATED FINISHING POSTURES
Video 22: Seated Finishing Postures 7:20
52. SEATED MEDITATION AND SUPINE RELAXATION
Video 34: Seated Meditation and Supine Relaxation 05:31
53. LED-PRACTICE
Video23: Led-practice 27:51
54. DEMONSTRATION PRACTICE
Video 30: Demonstration Practice 25:05
***
2. By Asana
1; Tadasana (Mountain Posture)
Video 9a: Basic Postures and Bending Forwards
Video 9b: Basic Postures and Bending Forwards
2; Utkatasana (’Upward-facing Squat Posture’)
Video 9a: Basic Postures and Bending Forwards
Video 9b: Basic Postures and Bending Forwards
3; Pascimotanâsana (Back-spinal-lengthening forward-bending posture’)
Video 9a: Basic Postures and Bending Forwards
Video 9b: Basic Postures and Bending Forwards
4; Uttanasana (Standing hands-to-floor Posture’)
Video 9a: Basic Postures and Bending Forwards
Video 9b: Basic Postures and Bending Forwards
5; Parsvotanasana (Standing One-sided Forward-bending Posture)
Video 9a: Basic Postures and Bending Forwards
Video 9b: Basic Postures and Bending Forwards
6; Trikonasana (Triangle Posture).
Video 11a: Standing Postures 1_ Triangle Postures
Video 11b: Standing Postures 1_ Triangle Postures
7; Ardha Candrâsana (Half Moon Posture)
Video 12a: Standing Postures 2_Lateral Postures
Video 12b: Standing Postures 2_Lateral Postures
Video 12c: Standing Postures 2_Lateral Postures
Video 12d: Standing Postures 2_Lateral Postures
8; Parivrtta Ardha Candrasana (Revolving Half Moon Posture)
Video 12a: Standing Postures 2_Lateral Postures
Video 12b: Standing Postures 2_Lateral Postures
Video 12c: Standing Postures 2_Lateral Postures
Video 12d: Standing Postures 2_Lateral Postures
9; Parivrtta Trikonasana (Revolving Triangle Posture)
Video 12a: Standing Postures 2_Lateral Postures
Video 12b: Standing Postures 2_Lateral Postures
Video 12c: Standing Postures 2_Lateral Postures
Video 12d: Standing Postures 2_Lateral Postures
10; Parsvakonasana (Side-spine Lengthening Postures)
Video 12a: Standing Postures 2_Lateral Postures
Video 12b: Standing Postures 2_Lateral Postures
Video 12c: Standing Postures 2_Lateral Postures
Video 12d: Standing Postures 2_Lateral Postures
11; Parivrtta Parsvakonasana (Revolving Side-spine Lengthening Posture)
Video 12a: Standing Postures 2_Lateral Postures
Video 12b: Standing Postures 2_Lateral Postures
Video 12c: Standing Postures 2_Lateral Postures
Video 12d: Standing Postures 2_Lateral Postures
Wide-legged forward bending postures like the Paddotonâsana -series.
Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures
12; Palms flat to the floor
Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures
13; No hands, hands on the hips
Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures
14; Hands interlocked
Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures
15; Grab the big toes or the ankles
Video 13: Standing Postures 3_ Wide-Legged Forward Bending Postures
Single-Legged Forward Bending Postures like Parsvotonasana (Standing One-sided Forward-bending Posture).
Video 14: Standing Postures 4_Single-Legged Forward Bending Postures
16; Interlock the hands behind the back
Video 14: Standing Postures 4_Single-Legged Forward Bending Postures
17; Fingers interlocked behind the back of the neck
Video 14: Standing Postures 4_Single-Legged Forward Bending Postures
18; Hands out in front
Video 14: Standing Postures 4_Single-Legged Forward Bending Postures
19; Vriksasana (Tree Posture)
Video 15a: Standing Postures 5_One –Legged postures
20; Garudasana (Eagle Posture).
Video 15a: Standing Postures 5_One –Legged postures
Padanghusthâsana-series (Forward-bending One-legged Postures)
Video 15b: Standing Postures 5_One –Legged postures
21; Forward-bending
Video 15b: Standing Postures 5_One –Legged postures
22; Side-bending
Video 15b: Standing Postures 5_One –Legged postures
23; Natarajasana (Dancer’s Posture)
Video 18: Standing Postures 6
24; Navasana (Boat Posture)
Video 27: Abdominal Postures
25; Ardha Navasana (Half Boat Posture)
Video 27: Abdominal Postures
26; Virabhadra Asana (The Warrior Posture)
Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures
27; Shalabasana (Locust Posture)
Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures
28; Bhujang asana (The Cobra Posture)
Video 16: Basic Postures and Bending Backwards_Warrior and Cobra Postures
29; Dhanurasana (Prone Backward-bending Posture)
Video 25: Backward bending postures
30; Ustrasana (Camel Posture)
Video 25: Backward bending postures
31; Eka Pada Rajakapotasana (One-Legged Pigeon Posture)
Video 25: Backward bending postures
32; Utthita San Calanâsana (Standing Lunge Posture)
Video 5: Basic applied anatomy and physiology of yoga
Video 17: Postures with forward and backward bending components
33; Hanumanasana (Front Splits Posture)
Video 5: Basic applied anatomy and physiology of yoga
Video 17: Postures with forward and backward bending components
Salute to the sun postures
Video 20: Salute to the Sun Postures 1
Video 21: Salute to the Sun Postures 2
Video26: Downward Facing Dog Special Features
34; Urdhva Hastasana (Arms Up)
Video 20: Salute to the Sun Postures 1
Video 21: Salute to the Sun Postures 2
Video26: Downward Facing Dog Special Features
35; Uttanasana (Forward Fold)
Video 20: Salute to the Sun Postures 1
Video 21: Salute to the Sun Postures 2
Video26: Downward Facing Dog Special Features
36; Ardha Uttanasana (Flat Back Position)
Video 20: Salute to the Sun Postures 1
Video 21: Salute to the Sun Postures 2
Video26: Downward Facing Dog Special Features
37; Ardha Uttanasana (Flat Back Position)
Video 20: Salute to the Sun Postures 1
Video 21: Salute to the Sun Postures 2
Video26: Downward Facing Dog Special Features
38; Chaturanga Dandasana (Four-Legged Staff Pose)
Video 20: Salute to the Sun Postures 1
Video 21: Salute to the Sun Postures 2
Video26: Downward Facing Dog Special Features
39; Urdhva Mukha Svanasana (Upward Facing Dog)
Video 20: Salute to the Sun Postures 1
Video 21: Salute to the Sun Postures 2
Video26: Downward Facing Dog Special Features
40; Adho Mukha Svanasana (Downward Facing Dog)
Video 20: Salute to the Sun Postures 1
Video 21: Salute to the Sun Postures 2
Video26: Downward Facing Dog Special Features
41; Ardha Baddha Padma Paschimottanasana (Half Lotus Seated Forward Posture’ )
Video 19a: Floor Postures 1
Video 19c: Floor Postures 1
42; Kasyapasana (Half Lotus One-Arm One-Leg Balance)
Video 19a: Floor Postures 1
Video 19c: Floor Postures 1
43; Vashistasana (Side Plank Posture)
Video 19b: Floor Postures 1
Video 19c: Floor Postures 1
44; Sukhasana (Pleasant Posture)
Video 19b: Floor Postures 1
Video 19c: Floor Postures 1
45; Swastikasana (Auspicious Posture)
Video 19b: Floor Postures 1
Video 19c: Floor Postures 1
46; Siddhasana (Accomplished Posture)
Video 19b: Floor Postures 1
Video 19c: Floor Postures 1
47; Purvotanâsana (Front-spinal-lengthening backward-bending Posture)
Video 19d: Floor Postures 1
48; Janu Sirsasana (Head-to-knee Posture)
Video 19d: Floor Postures 1
49; Upavistha Konasana (Wide-Legged Seated Forward Bend Posture)
Video 24a: Floor Postures 2
50; Samakonasana (Side Splits Posture)
Video 24a: Floor Postures 2
51; Kurmasana (Tortoise Posture)
Video 24b: Floor Postures 2
52; Upavistha Konasana (Wide-Legged Seated Forward Bend Posture)
Video 24b: Floor Postures 2
53; Eka hasta bhujasana (Leg-over-shoulder Posture)
Video 24b: Floor Postures 2
54; Lolasana (Pendulum Posture)
Video 24b: Floor Postures 2
55; Astavakrasana (The Eight Angled Arm Balance Posture)
Video 24b: Floor Postures 2
56; Titibasana (Firefly Arm Balance Posture).
Video 24b: Floor Postures 2
57; Ghomukasana (Cow Posture)
Video 29a: Floor Postures 3
58; Bhadrasana (Ankle-Seated Cobbler’s Posture)
Video 29a: Floor Postures 3
59; Bhagasana (Heel Raise Cobbler’s Posture)
Video 29a: Floor Postures 3
60; Kandasana (Feet On Chest Cobbler’s Posture)
Video 29a: Floor Postures 3
61; Tiryam Mukha Eka Pada Paschimottanasana (Half Kneeling Forward Bend)
Video 29b: Floor Postures 3
62; Ardha Matsyendrasana (Half Seated Spinal Twist Posture)
Video 29b: Floor Postures 3
63; Marichyasana (Seated Half Squat Posture)
Video 29b: Floor Postures 3
64; Matsyendrasana (Seated Spinal Twist Posture)
Video 32: Floor Postures
65; Marichyasana (Seated Half Squat Posture)
Video 32: Floor Postures
66; Bharadvajasana (Seated Half- Lotus Half-Kneeling Twist Posture)
Video 32: Floor Postures
67; Supta Padangusthasana (Reclining Big Toe Posture)
Video 31: Floor Postures 4
68; Jathara Parivartanasana (Revolving Abdomen Posture)
Video 31: Floor Postures 4
69; Parsva Savasana (Side Corpse Posture).
Video 31: Floor Postures 4
70; Malasana (Squatted Garland Posture)
Video 33a: Inversions, Preparations and Release
71; Bakasana (Crow Arm Balance Posture)
Video 33a: Inversions, Preparations and Release
72; Headstand
Video 33a: Inversions, Preparations and Release
73; Handstand
Video 33a: Inversions, Preparations and Release
Neck-releasing postures:
Video 33a: Inversions, Preparations and Release
74; Uttansana with the palm on the floor
Video 33a: Inversions, Preparations and Release
75; Uttansana with palm to calves and elbows behind the knees
Video 33a: Inversions, Preparations and Release
76; Uttansana with interlocked hands behind the back
Video 33a: Inversions, Preparations and Release
The Prerequisites of Sarvangasana (Shoulderstand)
Video 33b: Inversions, Preparations and Release
77; Legs up the wall posture (Salamba urdhva prasarita padâsana)
Video 33b: Inversions, Preparations and Release
78; Unsupported arms-up bridge posture (Niralamba urdhva hasta setu bandhâsana)
Video 33b: Inversions, Preparations and Release
79; Back-spinal-lengthening forward-bending posture (Pascimotanâsana)
Video 33b: Inversions, Preparations and Release
80; Toes-to-floor unsupported half sit-up two-knees-to-chest posture (Padangustha niralamba uttana supta pavan muktâsana)
Video 33b: Inversions, Preparations and Release
81; Front-spinal-lengthening backward-bending posture’ (Purvotanâsana)
Video 33b: Inversions, Preparations and Release
82; Sarvangasana (Shoulderstand)
Video 33b: Inversions, Preparations and Release
83; Halasana (Plough Posture)
Video 33b: Inversions, Preparations and Release
84; Uttana Padasana (Supine intense neck-extending-releasing posture)
Video 33b: Inversions, Preparations and Release
***
UPDATE: I've added a concordance list between Ashtanga Primary/Intermediate series and the course videos to my post on Simon Borg-Olivier's new 84 key postures course.
Following the 'guidelines for practice' (videos 2-6 ) one might choose to watch one or two videos before getting on the mat and work the suggestions into practice of the related asana.
The videos 9a, 9b - 20, 21, 26 - 33a along with the practice guidelines would make for a safer approach to our practice of all standing and forward bending asana.
LIST 3. Concordance with Ashtanga Primary and Intermediate asana
Note: I haven't included the handful of related Advanced series asana that Simon mentions on the course - see the above list 8on blog post).
There are some question marks below beside certain asana especially in the second half of intermediate - It may be that some of these asana are mentioned in passing in relation to similar asana on other videos that I've missed (for example, I'm sure he mentioned kukkutasana in passing but need to find it again) - I may update the list if I come across them or I may add links to posts in which Simon mentions these asana in his blog or on his Youtube channel E.G. Simon has posted several videos on Mayurasana.
Simon’s 84 Postures course - Primary Series Asana List
Samasthiti - 9a, 9b
SURA NAMASKARA A+B
-Uttanasana - 9a, 9b - 20, 21, 26 - 33a
-Chaturanga Dandasana - 20, 21, 26
-Urdhva-Mukha-Shvanasana - 20, 21, 26
-Adho-Mukha-Shvanasana - 20, 21, 26
-Utkatasana 9a, 9b
-Virabhadrasana - 26
STANDING
Padangushtasana Padahastasana - 9a, 9b - 20, 21, 26 - 33a
Utthita Trikonasana - 11a, 11b
Parivritta Trikonasana - 12a-12d
Utthita Parshvakonasana - 12a-12d
Parivritta Parshvakonasana - 12a-12d
Prasarita Padottanasana A B C D - 13
(Hanumanasana) - 5, 17
Parshvottanasana - 14
Utthita Hasta Padangushtasana - 14, 15b
Ardha Baddha Padmottanasana - 15b
Utkatanasana - 9a, 9b
Virabhadrasana (A & B) - 26
PRIMARY
Dandasana - 9a, 9b
Paschimattanasana (3 types) - 9a, 9b
Purvatanasana - 19d, 33b
Ardha Baddha Padma Paschimattanasana -19a, 19b
Tiriangmukhaikapada Paschimattanasana -19a,19b , 29b
Janu Shirshasana A B C - 19a,
Marichyasana A B C D - 29b - 32
(Bharadvajrasana) - 29b
Navasana - 24
Bhujapidasana - 33a
Kurmasana - 24b
Supta Kurmasana - 24b
Garbha Pindasana ?
Kukkutasana ?
Baddha Konasana - 58 - 29a
Upavishta Konasana - 24a
Supta Konasana - 24a
Supta Padangushtasana - 31
Ubhaya Padangushtasana - 31
Urdhva Mukha Paschimattanasana 31
Setu Bandhasana - 33b
FINISHING
Urdhva Dhanurasana - 25
Paschimattanasana - 9a, 9b
Sarvangasana - 33b
Halasana - 33b
Karnapidasana - 33b
Urdhva Padmasana Pindasana Matsyasana - 33b
Uttana Padasana - 33b
Shirshasana - 33a
Baddha Padmasana - 19b, 19c
Padmasana - 19b
Uth Pluthi - 24b
INTERMEDIATE
Pashasana ?
Krounchasana- 29b
Shalabhasana A Shalabhasana B - 16
Bhekasana - 33a
Dhanurasana - 25
Parshva Dhanurasana- 25
Dhanurasana - 25
Ustrasana- 25
Laghu Vajrasana
Kapotasana A B - 25?
Supta Vajrasana ?
Bakasana A B - 33a
Bharadvajasana - 32
Ardha Matsyendrasana - 29b - 32
Eka Pada Shirshasana -24b?
Dwi Pada Shirshasana - 24b?
Yoga Nidrasana -24b?
Tittibhasana A B C - 24b
Pincha Mayurasana ?
Karandavasana ?
Mayurasana ?
Nakrasana ?
Vatayanasana ?
Parighasana ?
Gomukhasana A B - 29a
Supta Urdhva Pada Vajrasana ?
Mukta Hasta Shirshasana A B C ?
Baddha Hasta Sirshasana A B C D ?
***
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