The Yoga Path • Omaha, NE

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Preliminary Iyengar Course -Week 20

Poses(Sanskrit)Poses(English)
1Samasthiti/TadasanaMountain pose
2GomukhasanaCow-face pose standing
3Paschima Baddha HastasanaBack Bound Hands To Forearms pose
4VrksasanaTree pose
5UtkatasanaFierce or chair pose
6Utthita TrikonasanaTriangle pose
7Virabhadrasana IWarrior 1 pose
8Ardha ChandrasanaHalf moon pose
9Virabhadrasana IIIWarrior 3 pose
10ParsvottanasanaIntense side stretch or pyramid pose
11Prasarita PadottanasanaWide-legged standing forward fold
12UttanasanaIntense stretch or forward bend
13PadangusthasanaBig toe forward bend pose
14Adho Mukha SvanasanaDownward-facing dog pose
15Surya NamaskarSun Salution
SamasthitiMountain
NamaskarasanaHands together overhead
Urdhva HastasanaHands overhead
UttanasanaForward bend
Adho Mukha SvanasanaDownward-facing dog pose
Urdhva Mukha SvanasanaUpward-facing dog pose
Chaturanga DandasanaPlank pose
Urdhva Mukha SvanasanaUpward-facing dog pose
Adho Mukha SvanasanaDownward-facing dog pose
UttanasanaForward bend
Urdhva HastasanaHands overhead
NamaskarasanaHands together overhead
SamasthitiMountain
16VirasanaHero’s Pose (kneeling)
17GomukhasanaCow-face pose sitting
18Salamba SirsasanaHeadstand
19Bharadvajasana 1 (holding)Seated-twist
20DandasanaStaff pose
21Parvatasana in SvastikasanaInterlocked fingers in a seated pose
22PaschimottanasanaSeated forward bend
23Janu SirsasanaHead-to-knee seated pose
24Trianga Mukhaikapada PaschimottanasanaOne-legged forward fold seated
25Marichyasana I
26Adho Mukha Upavistha KonasanaDownward facing wide legged seated
27Paripurna NavasanaBoat pose
28PaschimottanasanaSeated forward bend
29Supta VirasanaSupine Hero’s pose
30Salamba SarvangasanaShoulder stand
31Parsvaika Pada SarvangasanaShouldstand one leg to the side
32HalasanaPlow pose
33KamapidasanaKnees to ear pose
34Parsva HalasanaSide Plow pose
35PaschimottanasanaSeated forward bend
36SavasanaCorpse pose
poses in bold practiced so far

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