A Sortable Index of Asanas
for
Light on Yoga
Yoga Dipika
by
B. K. S. Iyengar
Revised Paperback Edition,
Schocken Books, 1979.

# Asana Name About
33
Adho Mukha Śvānāsana
Adho Mukha Svanasana
Downward Facing Dog
5
 
Inverted
Downward facing dog
Page: 110.   Plate: 75.
132
Adho Mukha Vṛkṣāsana
Adho Mukha Vrksasana
Downward Facing Tree
10
 
Inverted
Handstand
Page: 287.   Plate: 359.
73
Ākarṇa Dhanurāsana
Akarna Dhanurasana
Ear Bow
11
 
Forward Bend
One leg straight; hold big toes; bent leg toe to ear; then straighten leg beside ear
Page: 177.   Plate: 173.
109
Anantāsana
Anantasana
Visnu's Couch
9
 
Balance
Lying on side; one leg up; holding toe
Page: 246.   Plate: 290.
61
Ardha Baddha Padma Pascimottānāsana
Ardha Baddha Padma Paschimottanasana
Half Bound Lotus West Intense Stretch
8
 
Forward Bend
One leg Padmāsana; one straight; each hand to foot; chin to shin
Page: 153.   Plate: 135.
22
Ardha Baddha Padmottānāsana
Ardha Baddha Padmottanasana
Half Bound Lotus Intense Stretch
9
 
Balance
Uttānāsana with one leg in Padmāsana
Page: 94.   Plate: 52.
10
Ardha Candrāsana
Ardha Chandrasana
Half moon
5
 
Balance
Half moon
Page: 74.   Plate: 19.
116
Ardha Matsyendrāsana I
Ardha Matsyendrasana I
Half Fish God
8
 
Twist
Sit on foot; other foot crosses over to floor; vertical knee hand wraps behind to hold other wrist
Page: 259.   Plate: 312.
120
Ardha Matsyendrāsana II
Ardha Matsyendrasana II
Half Fish God
19
 
Twist
One leg straight; one leg Padmāsana; grab opposite feet with sraight-leg arm behind back
Page: 270.   Plate: 331.
121
Ardha Matsyendrāsana III
Ardha Matsyendrasana III
Half Fish God
22
 
Twist
One leg Padmāsana; other knee bends; foot outside knee held by opposite hand; other hand behind back; elbow bent
Page: 271.   Plate: 333.
36
Ardha Navāsana
Ardha Navasana
Half Boat
2
 
Seated
Seated; lift legs half way; hands behind head
Page: 112.   Plate: 79.
123
Aṣṭāvakrāsana
Astavakrasana
Eight Crooks
13
 
Arm Balance
Arm balance; straight legs to side; crossed around upper arm
Page: 276.   Plate: 343.
78
Baddha Hasta Śīrṣāsana
Baddha Hasta Sirsasana
Bound Hand Head
4
 
Inverted
Salamba Śīrṣāsana; arms folded
Page: 193.   Plate: 198.
44
Baddha Koṇāsana
Baddha Konasana
Bound Angle
3
 
Seated
Seated; knees wide; soles together; bend forward
Page: 128.   Plate: 101.
55
Baddha Padmāsana
Baddha Padmasana
Bound Lotus
6
 
Seated
Padmāsana: grab opposite toes behind back; head back
Page: 142.   Plate: 118.
152
Bakāsana
Bakasana
Crane
9
 
Arm Balance
Arms straight; knees bent on upper arms; head lifted
Page: 315.   Plate: 410.
139
Bhairavāsana
Bhairavasana
Terrible or Formidable
16
 
Seated
One leg straight; other ankle behind head; namaste; lying back
Page: 296.   Plate: 375.
112
Bharadvājāsana I
Bharadvajasana I
Bharadvaja; father of Drona
1
 
Twist
Bend knees to one side; twist; grab upper arm behind back (2nd photo swapped with B. II in LoY!)
Page: 251.   Plate: 298.
113
Bharadvājāsana II
Bharadvajasana II
Bharadvaja; father of Drona
2
 
Twist
One leg Vīrāsana; one leg Padmāsana; twist; grab big toe (2nd photo swapped with B. I in LoY!)
Page: 253.   Plate: 300.
43
Bhekāsana
Bhekasana (Mandukasana)
Frog
4
 
Back Bend
Face down; bend knees; push feet to floor
Page: 126.   Plate: 100.
31
Bhujaṅgāsana I
Bhujangasana I
Cobra; serpent
1
 
Back Bend
Lie face down; arms lift trunk to pubis
Page: 107.   Plate: 73.
189
Bhujaṅgāsana II
Bhujangasana II
Cobra
37
 
Back bend
Cobra with arms reaching straight back; grabbing knees
Page: 396.   Plate: 550.
126
Bhujapīḍāsana
Bhujapidasana
Arm Pain or pressure
8
 
Arm Balance
Arm balance; legs bent over upper arms; feet interlocked
Page: 280.   Plate: 348.
137
Buddhāsana
Buddhasana
Enlightened
22
 
Forward Bend
One leg straight; other calf behind upper back; lock hands behind back
Page: 295.   Plate: 373.
141
Cakorāsana
Chakorasana
Partridge
20
 
Arm Balance
One leg straight; other ankle behind head; balance on hands; lift straight leg towards the sky
Page: 298.   Plate: 380.
180
Cakra Bandhāsana
Chakra Bandhasana
Wheel Bond
31
 
Back Bend
Dvi Pāda Viparīta Daṇḍāsana; grab ankles
Page: 379.   Plate: 524.
107
Cakrāsana
Chakrasana
Wheel
4
 
Forward Bend
Halāsana; feet move away from head; roll to crown; extend arms to Downward Dog
Page: 242.   Plate: 283.
29
Caturaṅga Daṇḍāsana
Chaturanga Dandasana
Four Limb Staff
1
 
Arm Balance
Yoga pushup
Page: 104.   Plate: 67.
35
Daṇḍāsana
Dandasana
Staff; rod
2
 
Seated
Sitting with feet straight out
Page: 112.   Plate: 77.
27
Dhanurāsana
Dhanurasana
Bow
4
 
Back bend
Grab heels
Page: 101.   Plate: 63.
142
Dūrvāsāsana
Durvasana
Angry sage (named Durvasa)
21
 
Balance
One leg straight; other ankle behind head; namaste; standing on straight leg
Page: 299.   Plate: 383.
125
Dvi Hasta Bhujāsana
Dwi Hasta Bhujasana
Two Hand Arm
4
 
Arm Balance
Arm balance; legs bent over upper arms
Page: 279.   Plate: 345.
158
Dvi Pāda Kouṇḍinyāsana
Dwi Pada Koundinyasana
Two Leg sage from family of Vasistha
22
 
Arm Balance
Two straight legs balanced on upper arm; head lifted; from Śirsāsana II; arms stays bent
Page: 330.   Plate: 438.
147
Dvi Pāda Śirsāsana
Dwi Pada Sirsasana
Both Feet behind Head
24
 
Forward Bend; Balance
Ankles crossed behind head; sitting upright; hands in namaste; then balance on hands
Page: 307.   Plate: 394.
177
Dvi Pāda Viparīta Daṇḍāsana
Dwi Pada Viparita Dandasana
Two Leg or foot Inverted Staff
24
 
Back Bend
Headstand; drop feet to floor behind head; straight legs
Page: 373.   Plate: 516.
124
Eka Hasta Bhujāsana
Eka Hasta Bhujasana
One Hand Arm
5
 
Arm Balance
Arm balance; one leg straight in front; other leg bent over upper arm
Page: 278.   Plate: 344.
161
Eka Pāda Bakāsana I
Eka Pada Bakasana I
One Leg Crane
26
 
Arm Balance
One knee bent over same arm; other leg straight back; from Śīrṣāsana ; head lifted
Page: 336.   Plate: 447.
162
Eka Pāda Bakāsana II
Eka Pada Bakasana II
One Leg Crane
25
 
Arm Balance
Bakāsana; bring leg straight in front without touching floor
Page: 338.   Plate: 452.
157
Eka Pāda Gālavāsana
Eka Pada Galavasana
One Leg sage
21
 
Arm Balance
Gālavāsana with one leg straight back; head lifted
Page: 327.   Plate: 433.
159
Eka Pāda Koundinyāsana I
Eka Pada Koundinyasana I
One Leg Koundinyasana
23
 
Arm Balance
One leg straight over opposite arm; other leg straight back; from Śīrṣāsana II; arms stays bent
Page: 332.   Plate: 441.
160
Eka Pāda Koundinyāsana II
Eka Pada Koundinyasana II
One Leg Koundinyasana
24
 
Arm Balance
One leg straight over same arm; other leg straight back; from Śīrṣāsana ; arms stays bent
Page: 334.   Plate: 443.
184
Eka Pāda Rājakapotāsana I
Eka Pada Rajakapotasana I
One Leg King of Pigeons
28
 
Back Bend
Leg bent in front; back arched; hands grab ankle to pull Achilles to forehead
Page: 389.   Plate: 542.
186
Eka Pāda Rājakapotāsana II
Eka Pada Rajakapotasana II
One Leg King of Pigeons
29
 
Back Bend
Eka Pāda Rājakapotāsana, but with front foot flat on floor
Page: 392.   Plate: 545.
187
Eka Pāda Rājakapotāsana III
Eka Pada Rajakapotasana III
One Leg King of Pigeons
30
 
Back Bend
Eka Pāda Rājakapotāsana, but with front leg in Vīrāsa
Page: 393.   Plate: 546.
188
Eka Pāda Rājakapotāsana IV
Eka Pada Rajakapotasana IV
One Leg King of Pigeons
40
 
Back Bend
Eka Pāda Rājakapotāsana, but with front leg straight
Page: 394.   Plate: 547.
95
Eka Pāda Sarvāngāsana
Eka Pada Sarvangasana
One Leg All Limbs
5
 
Inverted
Salamba Sarvāgāsana with one foot to floor over head
Page: 223.   Plate: 250.
99
Eka Pāda Setu Bandha Sarvāngāsana (Eka Pāda Uttāna Mayūrāsana)
Eka Pada Setu Bandha Sarvangasana (Eka Pada Uttana Mayurasana)
One Leg Bridge Bound
11
 
Inverted
Setu Bandha Sarvāngāsana; one leg up
Page: 229.   Plate: 260.
82
Eka Pāda Śīrṣāsana
Eka Pada Sirsasana
One Leg Head
11
 
Inverted
Salamba Śīrṣāsana I; one leg straight up; other toes to floor in front
Page: 199.   Plate: 209.
135
Eka Pāda Śīrṣāsana
Eka Pada Sirsasana
One Leg/Foot Head
15
 
Forward Bend
One leg straight; other ankle behind head; namaste; seated
Page: 292.   Plate: 371.
174
Eka Pāda Ūrdhva Dhanurāsana

Eka Pada Urdhva Dhanurasana
One Leg or foot Upwards Bow
12
 
Back Bend
Full arch; legs straight; one leg lifted
Page: 365.   Plate: 502.
178
Eka Pāda Viparīta Daṇḍāsana I
Eka Pada Viparita Dandasana I
One Leg or foot Inverted Staff
26
 
Back Bend
Headstand; drop feet to floor behind head; straight legs; one leg up
Page: 377.   Plate: 521.
179
Eka Pāda Viparīta Daṇḍāsana II
Eka Pada Viparita Dandasana II
One Leg or foot Inverted Staff
29
 
Back Bend
Headstand; drop feet to floor behind head; grab one ankle; other leg up
Page: 378.   Plate: 523.
156
Gālavāsana
Galavasana
sage pupil of Visvamitra
16
 
Arm Balance
Bakāsana with Padmāsana legs resting on one arm then other; starting from Śīrṣāsana II
Page: 325.   Plate: 428.
196
Gaṇḍa Bheruṇḍāsana
Ganda Bherundasana
Side of Face Terrible or formidable
56
 
Back Bend
Chest on floor; soles to floor by cheeks; elbows on floor; hands over feet or arms straight sideways
Page: 411.   Plate: 581.
53
Garbha Piṇḍāsana
Garbha Pindasana
Womb Embryo
7
 
Forward Bend
Padmāsana; arms bent through; hands by ears
Page: 141.   Plate: 116.
23
Garuḍāsana
Garudasana
Eagle
1
 
Balance
Lock toes behind shin; lock elbows; palms joined
Page: 97.   Plate: 56.
192
Gheraṇdāsana I
Gherandasana I
Sage
44
 
Back Bend
One leg Pādāṅguṣṭha Dhanurāsana; one leg Bhekāsana
Page: 403.   Plate: 563.
193
Gheraṇdāsana II
Gherandasana II
Sage
46
 
Back Bend
One leg Pādāṅguṣṭha Dhanurāsana by opposite arm; one leg Bhekāsana around lifted leg
Page: 405.   Plate: 566.
37
Gomukhāsana
Gomukhasana
Cow's Face
2
 
Seated
Thighs crossed; one arm over shoulder; clasp hands
Page: 114.   Plate: 80.
54
Gorakṣāsana
Goraksasana
Cowherd
10
 
Balance
Padmāsana kneeling erect; hands namaste
Page: 142.   Plate: 117.
91
Halāsana
Halasana
Plow
4
 
Inverted
Salamba Sarvāṅgāsana; feet on floor in front of chest; arms straight behind back; fingers interlock
Page: 216.   Plate: 244.
129
Haṁāsana
Hamasana
Swan
10
 
Arm Balance
Straight body balanced on forearms; fingers toward head
Page: 284.   Plate: 356.
169
Hanumanāsana
Hanumanasana
Monkey god and chief
36
 
Seated
Splits; arms namaste or straight up
Page: 352.   Plate: 476.
59
Jānu Śīrṣāsana
Janu Sirsasana
Knee Head
5
 
Forward Bend
Foot to thigh; hands to extended foot; head to shin
Page: 148.   Plate: 127.
105
Jaṭhara Parivartanāsana
Jathara Parivartanasana
Stomach Turning
5
 
Twist
Lie on back; legs to side
Page: 237.   Plate: 275.
140
Kāla Bhairavāsana
Kala Bhairavasana
Destroyer of the universe (aspect of Siva)
19
 
Balance
One leg straight; other ankle behind head; balancing on straight leg and opposite arm; other arm up
Page: 297.   Plate: 378.
168
Kandāsana
Kandasana
Bulbous root or knot or where Kundalini sleeps
39
 
Seated
Baddha Koṇāsana; soles to belly; arms variously straight to knees; namaste or reverse; or straight up
Page: 348.   Plate: 471.
194
Kapiṅjalāsana
Kapinjalasana
Partridge which lives only on raindrops and dew
43
 
Back Bend; Balance
Vasiṣṭhāsana with upper leg and arm in Pādāṅguṣṭhāsana Dhanurāsa
Page: 408.   Plate: 567.
138
Kapilāsana
Kapilasana
Great Sage (named Kapila)
22
 
Forward Bend
One leg straight; other calf behind upper back; lock hands behind back; forward folding
Page: 296.   Plate: 374.
175
Kapotāsana
Kapotasana
Dove or pigeon
21
 
Back Bend
Supta Vīrāsana reach over head to grab ankles; lift pelvis
Page: 367.   Plate: 512.
92
Karṇapīḍāsana
Karnapidasana
Ear Discomfort; pain; pressure
1
 
Inverted
Halāsana; knees on either side of head
Page: 220.   Plate: 246.
150
Kaśyapāsana
Kasyapasana
sage who is a son of Marichi and grandson of Brahma
19
 
Balance
Vasiṣṭhāsana with upper leg in Padmāsana; arm behind back grabs foot
Page: 311.   Plate: 400.
63
Kruñcāsana
Krounchasana
Heron; grandson of Himālaya
10
 
Forward Bend
One leg Vīrāsana; hands pull straight leg to chin
Page: 158.   Plate: 142.
52
Kukkuṭāsana
Kukkutasana
Cock
6
 
Arm Balance
Padmāsana legs; arms through; support trunk
Page: 140.   Plate: 115.
133
Kūrmāsana
Kurmasana
Tortoise
14
 
Forward Bend
Straight arms under straight legs
Page: 288.   Plate: 364.
176
Laghu Vajrāsana
Laghuvajrasana
Little or beautiful Thunderbolt
23
 
Back Bend
Kapotāsana; but grab knees
Page: 372.   Plate: 513.
38
Lolāsana
Lolasana
Dangling like earring; tremulous
6
 
Arm Balance
Shins crossed; arms straight; lift off floor
Page: 116.   Plate: 83.
58
Mahā Mudrā
Maha Mudra
Great; noble Seal
5
 
Seated
Foot to thigh; hands to extended foot; head to trunk; abdomen contracted
Page: 147.   Plate: 125.
26
Makarāsana
Makarasana
Crocodile
1
 
Back Bend
Śalabhāsana with fingers interlocked behind head
Page: 100.   Plate: 62.
117
Mālāsana I
Malasana I
Garland
8
 
Forward Bend
Squat; knees wide; hands interlock behind back; forehead to floor
Page: 262.   Plate: 321.
118
Mālāsana II
Malasana II
Garland
2
 
Forward Bend
Squat; knees wide; hands grab ankles; forehead to floor
Page: 266.   Plate: 322.
181
Maṇḍalāsana
Mandalasana
Ring or orbit
27
 
Twist; Back Bend; Forward Bend
Dvi Pāda Viparīta Daṇḍāsana; walk feet in circle clockwise then counter-clockwise
Page: 381.   Plate: 535.
64
Marīcyāsana I
Marichyasana I
Marīci; son of Brahma; grandfather of Sūrya, the Sun God
5
 
Forward Bend
One leg straight; other knee bends; bent-leg hand grabs other behind back; chin to shin
Page: 159.   Plate: 144.
65
Marīcyāsana II
Marichyasana II
Marīci; son of Brahma; grandfather of Sūrya, the Sun God
6
 
Forward Bend
One leg Padmāsana; other knee bends; Padmāsana-leg hand grabs other behind back; chin to knee
Page: 161.   Plate: 147.
114
Marīcyāsana III
Marichyasana III
Marīci; son of Brahma; grandfather of Sūrya, the Sun God
10
 
Twist
One leg straight; other knee bends; bent-leg hand grabs other behind back; twist
Page: 254.   Plate: 304.
115
Marīcyāsana IV
Marichyasana IV
Marīci; son of Brahma; grandfather of Sūrya, the Sun God
11
 
Twist
One leg Padmāsana; other knee bends; bent-leg hand grabs other behind back; twist
Page: 257.   Plate: 305.
51
Matsyāsana
Matsyasana
Fish (incarnation of Visnu)
5
 
Back Bend
Padmāsana legs; arch to crown; arms folded over head
Page: 138.   Plate: 113.
127
Mayūrāsana
Mayurasana
Peacock
9
 
Arm Balance
Straight body balanced on forearms; fingers toward toes
Page: 282.   Plate: 354.
79
Mukta Hasta Śīrṣāsana
Mukta Hasta Sirsasana
Free Hand Head
6
 
Inverted
Salamba Śīrṣāsana; arms straight; palms up
Page: 195.   Plate: 201.
165
Mūlabandhāsana
Mulabhandhasana
Root Bond
32
 
Seated
Baddha Koṇāsana; heels turned away; sitting on feet
Page: 344.   Plate: 463.
30
Nakrāsana
Nakrasana
Crocodile
6
 
Arm Balance
Jumping Caturaṅga Daṇḍāsana
Page: 105.   Plate: 71.
199
Naṭarājāsana
Natarajasana
King of Dancers or Siva
58
 
Back Bend; Balance
Standing; one leg bends up; reach over shoulder to grab toe; pull sole to head or other arm straight ahead
Page: 419.   Plate: 591.
202
Nauli or Lauliki
Nauli (Lauliki)
Cling to Pitching Boar in large waves
16
 
Restraint
Chin in notch; hollow abdomen; abdominal recti pushed forward
Page: 426.   Plate: 596.
89
Nirālamba Sarvāṅgāsana I
Niralamba Sarvangasana I
Unsupported All Limbs
3
 
Inverted
Salamba Sarvāṅgāsana; arms straight over head to floor
Page: 214.   Plate: 236.
90
Nirālamba Sarvāṅgāsana II
Niralamba Sarvangasana II
Unsupported All Limbs
4
 
Inverted
Salamba Sarvāṅgāsana; arms straight up near or on knees
Page: 215.   Plate: 237.
19
Pādahastāsana
Padahastasana
Foot Hand
6
 
Forward Bend
Uttānāsana with hands under feet
Page: 91.   Plate: 46.
191
Pādāṅguṣṭha Dhanurāsana
Padangustha Dhanurasana
Foot Big Toe Bow
43
 
Back Bend
Abdomen on floor; arms extended above head; bent knees; grab toes
Page: 399.   Plate: 555.
18
Pādāṅguṣṭhāsana
Padangusthasana
Foot Big Toe
3
 
Forward Bend
Uttānāsana grab big toes
Page: 89.   Plate: 44.
128
Padma Mayūrāsana

Padma Mayurasana
Lotus Peacock
10
 
Arm Balance
Peacock; Padmāsana legs
Page: 284.   Plate: 355.
45
Padmāsana
Padmasana
Lotus
4
 
Seated
One foot each thigh; heel near navel
Page: 129.   Plate: 104.
15
Parighāsana
Parighasana
Gate latch
4
 
Standing
Kneel; one leg straight to side; bend to straight leg
Page: 85.   Plate: 39.
122
Paripūrna Matsyendrāsana
Paripurna Matsyendrasana
Complete Fish God
38
 
Twist
One leg Padmāsana; other knee bends; foot outside knee held by opposite hand; other hand grips ankle firmly
Page: 273.   Plate: 339.
34
Paripūrna Nāvāsana
Paripurna Navasana
Full Boat
2
 
Seated
Seated; lift legs; arms straight
Page: 111.   Plate: 78.
60
Parivṛtta Jānu Śīrṣāsana
Parivrtta Janu Sirsasana
Revolved Knee Head
9
 
Twist
Foot to thigh; hands crossed to extended foot; back ribs to knee
Page: 151.   Plate: 132.
6
Parivṛtta Pārśvakoṇāsana
Parivrtta Parsvakonasana
Revolved Side Angle
8
 
Standing
Revolved side angle
Page: 68.   Plate: 11.
68
Parivṛtta Paścimottānāsana
Parivrtta Paschimottanasana
Revolved West Intense Stretch
9
 
Twist
Legs straight; hands to opposite feet; thumbs down; twist head between arms to look up
Page: 170.   Plate: 165.
4
Parivṛtta Trikoṇāsana
Parivrtta Trikonasana
Revolved Triangle
5
 
Standing
Revolved triangle
Page: 64.   Plate: 7.
81
Parivṛttaikapada Śīrṣāsana
Parivrttaikapada Sirsasana
Revolved One Leg Head
10
 
Inverted
Salamba Śīrṣāsana I; legs scissor; twist front leg across body
Page: 198.   Plate: 207.
153
Parsva Bakāsana
Parsva Bakasana
Side Crane
16
 
Arm Balance
Bakāsana with both knees on one side
Page: 318.   Plate: 412.
28
Parsva Dhanurāsana
Parsva Dhanurasana
Side Bow
4
 
Back Bend
Grab heels; roll to side
Page: 102.   Plate: 65.
94
Parsva Halāsana
Parsva Halasana
Side Plow
4
 
Inverted
Halāsana; legs together; twist one side then other
Page: 222.   Plate: 249.
155
Parsva Kukkuṭāsana
Parsva Kukkutasana
Side Cock
24
 
Arm Balance
Ūrdhva Kukkuṭāsana with legs on one side; start from Śīrṣāsana ; Padmāsana legs to one side; lift
Urdhva Kukkutasana
Page: 322.   Plate: 425.
104
Pinḍāsana in Sarvāṅgāsana
Parsva Pindasana in Sarvangasana
Side Embryo All Limbs
8
 
Inverted
Halāsana; Padmāsana; legs bend to floor beside ear
Page: 234.   Plate: 271.
97
Parsva Sarvāṅgāsana
Parsva Sarvangasana
Side All Limbs
9
 
Inverted
Salamba Sarvāṅgāsana; coccyx on wrist; legs lowered
Page: 226.   Plate: 254.
80
Parsva Śīrṣāsana
Parsva Sirsasana
Side; flank Head
8
 
Inverted
Salamba Śīrṣāsana I; twisting
Page: 197.   Plate: 203.
101
Parsva Ūrdhva Padmāsana in Sarvangasana
Parsva Urdhva Padmasana
Side Upwards Lotus All Limbs
7
 
Inverted
Salamba Sarvāṅgāsana; Padmāsana; knees up; coccyx on wrist; legs lower; twist to side
Page: 231.   Plate: 265.
85
Padmāsana in Śīrṣāsana
Parsva Urdhva Padmasana
Side Upwards Lotus Head
7
 
Inverted
Salamba Śīrṣāsana I; Padmāsana; knees up; twist
Page: 203.   Plate: 216.
96
Pārśvaika Pāda Sarvāṅgāsana
Parsvaika Pada Sarvangasana
Side One Leg All Limbs
6
 
Inverted
Salamba Sarvāṅgāsana with one foot to floor to side
Page: 225.   Plate: 251.
83
Pārśvaika Pāda Śīrṣāsana
Parsvaika Pada Sirsasana
Side One Leg Head
12
 
Inverted
Salamba Śīrṣāsana I; one leg straight up; other toes to floor on side
Page: 202.   Plate: 210.
12
Parsvottanāsana
Parsvottanasana
Side Intense Stretch
6
 
Standing
Warrior bend
Page: 78.   Plate: 26.
47
Parvatāsana
Parvatasana
Mountain
4
 
Seated
Padmāsana; arms up; fingers interlocked; palms to ceiling
Page: 133.   Plate: 107.
42
Paryaṅkāsana
Paryankasana
Bed; couch
2
 
Seated; Back Bend
Supta Vīrāsana; arms folded over head; only arms; crown touching
Page: 125.   Plate: 97.
119
Pāśāsana
Pasasana
Noose; cord
15
 
Twist
Squat; twist; interlock fingers behind knees and back
Page: 267.   Plate: 329.
67
Paścimottānāsana (Ugrāsana; Brahmacaryāsana)
Paschimottanasana (Ugrasana; Brahmacharyasana)
West Intense Stretch
6
 
Forward Bend
Legs straight; chin to shin; hands beyond feet
Page: 166.   Plate: 161.
130
Pīncā Mayūrāsana
Pincha Mayurasana
Peacock feather or chin
12
 
Arm Balance
Forearm balance
Page: 285.   Plate: 357.
103
Pinḍāsana in Sarvāṅgāsana
Pindasana in Sarvangasana
Embryo All Limbs
5
 
Inverted
Halāsana; Padmāsana; legs bend over head; arms wrap around knees
Page: 234.   Plate: 269.
86
Pinḍāsana in Śīrṣāsana
Pindasana in Sirsasana
Embryo Head
6
 
Inverted
Salamba Śīrṣāsana I; Padmāsana; feet to armpits
Page: 205.   Plate: 218.
13
Prasārita Pādottānāsana I
Prasarita Padottanasana I
Spread Foot Intense Stretch
4
 
Standing; Forward Bend
Wide-legged forward bend
Page: 81.   Plate: 34.
14
Prasārita Pādottānāsana II
Prasarita Padottanasana II
Spread Foot Intense Stretch
4
 
Standing; Forward Bend
Wide-legged forward bend; hands reverse namaste
Page: 84.   Plate: 36.
72
Pūrvottānāsana
Purvottanasana
East Intense Stretch
1
 
Back Bend
Inverted plank
Page: 176.   Plate: 171.
190
Rājakapotāsana
Rajakapotasana
King of Pigeons
38
 
Back bend
Bhujaṅgāsana ; hold knees; feet to head
Page: 397.   Plate: 551.
143
Rucikāsana
Ruchikasana
Elder sage (named Ruchika)
18
 
Forward Bend
One leg straight; other ankle behind head; standing on straight leg; forward fold; hands on floor
Page: 301.   Plate: 385.
25
Śalabhāsana
Salabhasana
Locust
1
 
Back Bend
Lie face down; arms extend back; legs and chest lift
Page: 99.   Plate: 60.
87
Salamba Sarvāṅgāsana I
Salamba Sarvangasana I
Supported All Limbs
2
 
Inverted
Shoulder stand
Page: 205.   Plate: 234.
88
Salamba Sarvāṅgāsana II
Salamba Sarvangasana II
Supported All Limbs
3
 
Inverted
Shoulder stand; arms straight; fingers interlock behind back
Page: 214.   Plate: 235.
74
Salamba Śīrṣāsana I
Salamba Sirsasana I
Supported Head
4
 
Inverted
Head balance; fingers interlocked behind head
Page: 179.   Plate: 190.
76
Salamba Śīrṣāsana II
Salamba Sirsasana II
Supported Head
5
 
Inverted
Salamba Śīrṣāsana; palms to tripod
Page: 190.   Plate: 192.
77
Salamba Śīrṣāsana III
Salamba Sirsasana III
Supported Head
8
 
Inverted
Salamba Śīrṣāsana; tripod; fingers away; forearms together
Page: 192.   Plate: 195.
170
Samakoṇāsana
Samakonasana
Same or even Angle
38
 
Seated
Legs straight out to sides; arms namaste
Page: 354.   Plate: 477.
46
Ṣanmukhī Mudrā
Sammukhi Mudra
Six-mouths; war god Seal
4
 
Seated
Padmāsana; thumbs to ears; fingers on eyes nostrils; lips
Page: 132.   Plate: 106.
200
Śavāsana (Mṛtāsana)
Savasana (Mrtasana)
Corpse
0
 
Reclining
Recline; relax attentively
Page: 422.   Plate: 592.
131
Śayāsana
Sayanasana
Bed; couch
15
 
Arm Balance
Elbow balance; hands to chin
Page: 287.   Plate: 358.
98
Setu Bandha Sarvāngāsana (Uttāna Mayūrāsana)
Setu Bandha Sarvangasana (Uttana Mayurasana)
Bridge Bound; body
10
 
Inverted
Salamba Sarvāṅgāsana; arch back; feet to floor
Page: 227.   Plate: 259.
111
Setu Bandhāsana
Setu Bandhasana
Bridge Bound; construction
14
 
Back Bend
Legs straight; arch to crown
Page: 249.   Plate: 296.
39
Siddhāsana
Siddhasana
Sage; semi-divine being
1
 
Seated
Wide-kneed Padmāsana; heel at perineum
Page: 116.   Plate: 84.
49
Siṁhāsana I
Simhasana I
Lion
1
 
Back Bend
Bent knees; feet under opposite buttocks; palms on knees; tongue out
Page: 135.   Plate: 109.
50
Siṁhāsana II
Simhasana II
Lion
6
 
Back Bend
Padmāsana legs; plank arms; tongue out
Page: 137.   Plate: 110.
195
Śīrṣa Pādāsana
Sirsa Padasana
Head Foot
52
 
Back Bend; Inverted
Śīrṣāsana with soles to head
Page: 409.   Plate: 570.
136
Skandāsana
Skandasana
War God
16
 
Forward Bend
One leg straight; other ankle behind head; bend forward with chin on knee & hands holding foot
Page: 294.   Plate: 372.
164
Supta Bhekāsana
Supta Bhekasana
Reclined Frog
21
 
Back Bend
Supta Vīrāsana; feet pushed up by hands; rest on crown of head; reverse of Bhekāsana
Page: 343.   Plate: 458.
93
Supta Konāsana
Supta Konasana
Lying Down Angle
2
 
Inverted
Halāsana; legs straight to sides
Page: 221.   Plate: 247.
134
Supta Kūrmāsana
Supta Kurmasana
Reclined Tortoise
14
 
Forward Bend
Legs crossed over head bent to floor; fingers interlocked behind back; palms out
Page: 291.   Plate: 368.
108
Supta Pādānguṣṭhāsana
Supta Padangusthasana
Lying Down Foot Big Toe
13
 
Forward Bend
Lying; one leg straight; other shin to chin; then hand behind head to big toe; then straight leg to side holding toe
Page: 244.   Plate: 285.
171
Supta Trivikramāsana
Supta Trivikramasana
Reclining Three Step or Reclining Visnu
39
 
Reclining
Supta Pādānguṣṭhāsana with lifted leg pulled beside head
Page: 356.   Plate: 478.
57
Supta Vajrāsana
Supta Vajrasana
Lying Down Thunderbolt
12
 
Back Bend
Baddha Padmāsana; crown to floor
Page: 146.   Plate: 124.
41
Supta Vīrāsana
Supta Virasana
Lying Down Hero
2
 
Seated; Back Bend
Vīrāsana lying back
Page: 123.   Plate: 96.
1
Tāḍāsana (Samasthitiḥ)
Tadasana (Samasthiti)
Mountain; (Standing Upright)
1
 
Standing
Standing upright
Page: 61.   Plate: 1.
198
Tiriang Mukhottānāsana
Tiriang Mukhottanasana
Oblique or transverse or upside down Face Intense Stretch
60
 
Back Bend
Bend over backwards; grab ankles straight legs
Page: 418.   Plate: 586.
148
Tiṭṭibhāsana
Tittibhasana
Firefly
22
 
Arm Balance
Wide legs resting on upper arm; balance on hands; leaning forward
Page: 308.   Plate: 395.
48
Tolāsana
Tolasana
Scales
4
 
Arm Balance
Support Padmāsana with straight arms; arms outside thighs
Page: 134.   Plate: 108.
62
Triaṅgā Mukhaikapada Pascimottānāsana
Trianga Mukhaikapada Paschimottanasana
Three Limbs Mouth One Leg West Intense Stretch
5
 
Forward Bend
One leg Vīrāsana; one straight; each hand to foot; chin to shin
Page: 156.   Plate: 139.
70
Ubhaya Pādānguṣṭhāsana
Ubhaya Padangusthasana
Both Big Toe
3
 
Forward Bend
Vertical forward bend: Paścimottānāsana; feet in air; torso leaning back
Page: 173.   Plate: 167.
201
Uḍḍīyāna Bandha
Uddiyana Bandha
Flying Up
1
 
Restraint
Stoop; chin in notch; exhale quickly; pull abdomen in without inhalation; hands to hips
Page: 425.   Plate: 594.
66
Upaviṣṭa Koṇāsana
Upavistha Konasana
Seated Angle
9
 
Forward Bend
Straight legs wide; bend forward
Page: 163.   Plate: 151.
75
Ūrdhva Daṇḍāsana
Urdhva Dandasana
Upwards Staff
8
 
Inverted
Salamba Śīrṣāsana I; straight legs to 90 degrees
Page: 184.   Plate: 188.
172
Ūrdhva Dhanurāsana I
Urdhva Dhanurasana I
Upwards Bow
7
 
Back Bend
Full arch
Page: 357.   Plate: 482.
172a
Ūrdhva Dhanurāsana II
Urdhva Dhanurasana II
Upwards Bow
15
 
Back Bend
Drop back from standing; arms & legs straight
Page: 359.   Plate: 487.
154
Ūrdhva Kukkuṭāsana
Urdhva Kukkutasana
Upwards Cock
18
 
Arm Balance
Bakāsana with legs in Padmāsana; start from Śīrṣāsana ; Padmāsana legs; lower legs to upper arms; lift head
Page: 320.   Plate: 419.
69
Ūrdhva Mukha Paścimottānāsana I
Urdhva Mukha Paschimottanasana I
Upwards Mouth West Intense Stretch
10
 
Forward Bend
Paścimottānāsana; feet in air
Page: 173.   Plate: 168.
71
Ūrdhva Mukha Paścimottānāsana II
Urdhva Mukha Paschimottanasana II
Upwards Mouth West Intense Stretch
10
 
Forward Bend
Paścimottānāsana; on back; pelvis near ground
Page: 174.   Plate: 170.
32
Ūrdhva Mukha Śvānāsana
Urdhva Mukha Svanasana
Mouth Upwards Dog
1
 
Back Bend
Lie face down; palms press to lift chest; support on toes
Page: 108.   Plate: 74.
100
Ūrdhva Padmāsana in Sarvāṅgāsana
Urdhva Padmasana in Sarvangasana
Upwards Lotus All Limbs
4
 
Inverted
Salamba Sarvāṅgāsana; Padmāsana; knees up
Page: 230.   Plate: 261.
84
Ūrdhva Padmāsana in Śīrṣāsana
Urdhva Padmasana in Sirsasana
Upwards Lotus Head
6
 
Inverted
Salamba Śīrṣāsana I; Padmāsana; knees up
Page: 203.   Plate: 211.
21
Ūrdhva Prasārita Ekapādāsana
Urdhva Prasarita Ekapadasana
Upright Extended One Foot
6
 
Balance
Standing; bend forward; one leg up in air
Page: 93.   Plate: 49.
106
Ūrdhva Prasārita Pādāsana
Urdhva Prasarita Padasana
Upward Extended Foot
1
 
Reclining
Lying with two legs up
Page: 240.   Plate: 279.
16
Uṣṭrāsana
Ustrasana
Camel
3
 
Back Bend
Kneel; bend back; rest hands on soles
Page: 87.   Plate: 41.
17
Utkaṭāsana
Utkatasana
Powerful; fierce; uneven
2
 
Standing
Squat; arms up; like a chair
Page: 88.   Plate: 42.
110
Uttāna Pādāsana
Uttana Padasana
Stretched; supine Leg
9
 
Back Bend
Lying; arch to crown; straight legs; arms to 45 degrees
Page: 248.   Plate: 292.
102
Uttāna Padma Mayūrāsana
Uttana Padma Mayurasana
Intense Lotus Peacock
25
 
Inverted
Setu Bandha Sarvāngāsana; legs in Padmāsana; knees to floor
Page: 231.   Plate: 267.
20
Uttānāsana
Uttanasana
Intense Stretch; lengthen
8
 
Forward Bend
Standing forward bend
Page: 92.   Plate: 48.
11
Utthita Hasta Pādāṅguṣṭhāsana
Utthita Hasta Padangusthasana
Extended Hand Foot Big Toe
16
 
Balance
Standing lift one straight leg to head
Page: 76.   Plate: 23.
3
Utthita Trikoṇāsana
Utthita Trikonasana
Extended Triangle
3
 
Standing
Triangle
Page: 63.   Plate: 4.
5
Utthita Pārśvakoṇāsana
Uttihita Parsvakonasana
Extended Side Angle
4
 
Standing
Extended side angle
Page: 66.   Plate: 9.
185
Vālakhilyāsana
Valakhilyasana
Heavenly thumb-sized spirits that precede Sun Chariot
45
 
Back Bend
Rājakapotāsana straighten leg
Page: 391.   Plate: 544.
166
Vāmadevāsana I
Vamadevasana I
sage or Siva
15
 
Seated
One leg Mūlabandhāsana; one leg Padmāsana
Page: 346.   Plate: 465.
167
Vāmadevāsana II
Vamadevasana II
sage or Siva
15
 
Seated
One leg wide Vīrāsana; other leg Padmāsana; soles held together by hands
Page: 347.   Plate: 466.
149
Vasiṣṭhāsana
Vasisthasana
Great Bear (named after sage Vasistha)
18
 
Balance
One hand; same foot on floor; holding toe of other foot raised at right angle; body facing to the side
Page: 309.   Plate: 398.
24
Vātāyanāsana
Vatayasana
Horse
11
 
Standing
One leg Padmāsana; squat; arms garudasana
Page: 98.   Plate: 58.
173
Viparīta Cakrāsana in Ūrdhva Dhanurāsana
Viparita Chakrasana in Urdhva Dhanurasana
Reversed or inverted Wheel
26
 
Back Bend
Sequence of Upwards Bow to Handstand to Forward Bend
Page: 361.   Plate: 499.
197
Viparīta Śalabhāsana
Viparita Salabhasana
Reverse Locust
58
 
Back Bend
Chest on floor; soles far over head; legs straight; arms straight down; palms flat
Page: 416.   Plate: 584.
7
Vīrabhadrāsana I
Virabhadrasana I
Warrior 1
3
 
Standing
Warrior 1
Page: 69.   Plate: 14.
8
Vīrabhadrāsana II
Virabhadrasana II
Warrior 2
1
 
Standing
Warrior 2
Page: 72.   Plate: 15.
9
Vīrabhadrāsana III
Virabhadrasana III
Warrior 3
5
 
Standing
Warrior 3
Page: 73.   Plate: 17.
144
Virancyāsana I
Viranchyasana I
Brahma or Virancha first deity of Hindu Trinity
19
 
Seated
One leg in Padmāsana; other ankle behind head; hands locked behind back
Page: 302.   Plate: 387.
145
Virancyāsana II
Viranchyasana II
Brahma or Virancha first deity of Hindu Trinity
10
 
Seated
One leg in Vīrāsana; other ankle behind head; hands locked behind back
Page: 304.   Plate: 388.
40
Vīrāsana
Virasana
Hero
1
 
Seated
Knees bent; feet beside buttocks
Page: 120.   Plate: 89.
151
Viśvāmitrāsana
Visvamitrasana
sage and former king
20
 
Balance
Like triangle but with front leg lifted; thigh on supporting arm
Page: 313.   Plate: 403.
2
Vṛkṣāsana
Vrksasana
Tree
1
 
Balance
Standing; one knee bent to side; sole on thigh
Page: 62.   Plate: 2.
182
Vṛścikāsana I
Vrschikasana I
Scorpion
32
 
Arm Balance
Forearm balance with legs bent back so soles touch head
Page: 386.   Plate: 537.
183
Vṛścikāsana II
Vrschikasana II
Scorpion
33
 
Arm Balance
Full arm balance with legs bent back so soles touch head
Page: 386.   Plate: 538.
56
Yoga Mudrāsana
Yoga Mudrasana
Union Seal
6
 
Forward Bend
Baddha Padmāsana; head to floor, then each knee
Page: 144.   Plate: 120.
163
Yogadaṇḍāsana
Yogadandasana
Yogin's Staff
19
 
Twist
One leg Vīrāsana; one leg Padmāsana; twist; Padmāsana foot to armpit
Page: 340.   Plate: 456.
146
Yoganidrāsana
Yoganidrasana
State between sleep and wakefulness
18
 
Forward Bend
Ankles crossed behind head; clasp fingers behind lower back; lie on back
Page: 304.   Plate: 391.


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Namaste,

Scott Smader
Yogaman101.com


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