Hatha yoga’s focus on mindfulness puts an emphasis on breath, posture, and meditation
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ashtanga
* Forward Folds
Padangusthasana - big toe pose
Panda Hastasana - hands under feet
*The Fairs / Two Sets of Twins
Trikonasana - triangle
Parivritta Trikonasana - revolved triangle
Utthita Parsvakonasana - extended side angle
Parivritta Parsvakonasana - revolved side angle
* Folding Again
Prasarita Padottanasana ABCD - wide leg forward fold
Parsvottonasana - side intense stretch
* Balancing Posture Primary Series
Utthita Hasta Padangusthansana ABC - extended hand to big toe
Ardha Buddha Padma Uttanasana - half bound lotus intense stretch
* Vinyasa before and after fierece pose
Utkatasana - fierce pose
Virabhadrasana I II - warrior
* Upright forward backwards
Dandasana - staff pose
Paschimottanasana ABCD - 3 X west intense stretch
Purvottanasana - east intense stretch (reverse)
(vinyasa storm)
* Hip Knee Ankle Family then Janus
Ardha Buddha Padma Paschimottanasana - bound lotus version
Triang Mukaikapada Paschimottanasana - 1 leg folded back, forward fold
Janu Sirsasana A B C - head to knee pose
Marichyasana A B C D
Navasana x 5 - boat
* Not Easy Pose
Bhujapidasana - arm pressure pose
Kumasana - tortoise
Supta Kurmasana - reclining tortoise
Garbha Pindasana 9 rolls - embryo in the womb
Kukkutasana - rooster
* Kona angle family posture
Baddha Konasana - bound angle upright fold
Upavistha Konasana AB - wide angle seated forward fold
* Seated Version
Supta Konasana
Supta Padangustansana A B - reclining big toe pose
Ubhaya Padangustanasa - both big toe pose
Urdhvamukha Paschimottanasana - upward facing paschimo
Setu Bandhasana - bridge building pose
Urdvha Dhanurasana - upward bow
Paschimottanasana - iimgimgntense stretch
Savasana - corpse
Salamba Sarvangasana - shoulder stand
* 8 breaths
Halasana - plow
Kamapidasana - ear pressure
Urdvha Padmasana - upward lotus
Pindasana in Sarvangasana - embryo
Matsyasana - fish
Uttaranchal Padasana - intense stretched feet or legs
Sirsasana 50 breaths B 10 breaths - headstand
Balasana - child pose
My first yoga book I bought during my trip to Thailand has set off a series of events that truly made me who I am now. Believe it or not.