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Yoga Asanas

PADMASANASITTINGLYING DOWNSTANDINGKURMASANA
1. Sukhasana18. Pavanamuktasana (sitting)41. Savasana (Mritasana)57. Tadasana80. Eka Pada Sirsasana
2. Samasana19. Vajrasana42. Eka Pada Pavanamuktasana58. Utkatasana81. Kurmasana (1st phase)
3. Swastikasana20. Padangusthasana43. Pavanamuktasana59. Padangusthasana (2nd82. Kurmasana (2nd
4. Kshemasana21. Supta Vajrasana44. Uttana Padasana60. Pada Hastasana (1st83. Yoga Nidrasana
5. Gokilasana22. Ardha Kurmasana45. Advasana61. Ardha Chandrasana (1st84. Utthita Kurmasana
6. Ardha Padmasana23. Sasangasana46. Makarsana62. Ardha Chandrasana (2nd phase) 
7. Padmasana24. Janusirasana47. Bhujangasana63. Virabhadrasana 
8. Karmasukhasana25. Gomukhasana48. Salabhasana (1st phase)64. Garudasana (1st 
9. Utthita Padmasana26. Paschimottanasana49. Salabhasana (2nd phase)65. Garudasana (2nd phase) 
10. Tolangulasana27. Paschimottanasana50. Dhanurasana66. Trikonasana 
11. Matsyasana28. Mandukasana51. Ushtrasana67. Ardha Padasana 
12. Parbatasana29. Bhadrasana52. Halasana68. Tuladandasana 
13. Baddha Padmasana30. Hastasana53. Karnapitasana69. Pada Hastasana (2nd phase) 
14. Kukkutasana31. Ashtavakrasana54. Sarvangasana (1st70. Chakrasana 
15. Kukkutasana (2nd phase)32. Akarshana Dhanurasana55. Sarvangasana (2nd phase)71. Janusirasana (standing) 
16. Garvasana (1st phase)33. Hasta Chaturkonasana56. Sarvangasana (3rd phase)72. Ekapadangusthasana 
17. Garvasana (34. Pranasana 73. Vatayanasana 
 35. Viparita Ardha Matsyendrasana 74. Sirsasana (1st phase) 
 36. Ardha Matsyendrasana 75. Sirsasana (2nd phase) 
 37. Matsyendrasana 76. Sirsasana (3rd phase) 
 38. Hamsasana 77. Baghrasana 
 39. Mayurasana (1st 78. Hasta Vriksasana 
 40. Mayurasana (2nd 79. Vrichikasana 

(84 Preparatory & Basic Asanas)

Understanding Intermediate & Advanced Yogasanas  Practice with Benefits?

(75 Intermediate Asanas)

Padmasana Group Backward Bending Forward bending Spinal Twisting Inverted           Balancing   
1.       Yogamudrasana – Psychic Union Pose In Yoga1.       Saral Bhujangasana – Easy Cobra Pose In Yoga.1.       Saithalyasana – Animal Relaxation Pose In Yoga1.       Meru Wakrasana – Spinal Twist In Yoga1.       Bhumi Pada Mastakasana – Half Headstand In Yoga 1.       Eka Pada Pranamasana – One-legged Prayer 
2.       Matsyasana – Fish Pose In Yoga2.       Bhujangasana – Cobra Pose In Yoga2.       Paschimottanasana – Back Stretching Pose In Yoga 2.       Bhu Namanasana – Spinal Twist Prostration Pose In Yoga2.       Vipareeta Karani Asana – Inverted Pose In Yoga2.       Natavarasana – Lord Krishna’s Pose 
3.       Gupta Padmasana – Hidden Lotus Pose In Yoga3.       Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga3.       Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga3.       Ardha Matsyendrasana – Half Spinal Twist Pose In Yoga3.       Sarvangasana – Shoulder Stand Pose In Pose3.       Garudasana – Eagle Pose In Yoga
4.       Baddha Padmasana – Locked Lotus Pose In Yoga4.       Sarpasana – Snake Pose In Yoga4.       Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga4.       Parivritti Janu Sirshasana – Spiralled Head To Knee Pose In Yoga4.       Moordhasana – Crown-based Pose In Yoga4.       Tandavasana – Lord Shiva’s Dance In 
5.       Lolasana – Swinging Pose In Yoga5.       Ardha Shalabhasana – Half Locust Pose In Yoga5.       Janu Sirshasana – Head To Knee Pose In Yoga 5.       Padma Sarvangasana – Shoulder Stand Lotus Pose In Yoga5.       Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
6.       Kukkutasana – Cockerel Pose In Yoga 6.       Shalabhasana – Locust Pose In Yoga6.       Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga 6.       Poorwa Halasana – Preliminary Plough Pose6.       Natarajasana – Lord Shiva’s Pose In 
7.       Garbhasana – Womb Pose In Yoga7.       Saral Dhanurasana – Easy Bow Pose In Yoga7.       Hasta Padangushthasana – Finger To Toe Stretch In Yoga 7.       Halasana – Plough Pose In Yoga7.       Eka Padasana – One Foot Pose In 
8.       Tolangulasana – Weighing Scale Pose In Yoga8.       Dhanurasana – Bow Pose In Yoga8.       Meru Akarshanasana – Spinal Bending Pose In Yoga 8.       Druta Halasana – Dynamic Plough Pose In Yoga8.       Bakasana – Crane Pose In Yoga
 9.       Kandharasana – Shoulder Pose In Yoga9.       Padahastasana – Hand To Foot Pose In Yoga 9.       Ardha Padma Halasana – Half Lotus Plough Pose In Yoga 9.       Utthita Hasta Padangusthasana – Raised Hand To Big 
 10.     Ardha Chandrasana – Half Moon Pose In Yoga10.     Sirsha Angustha Yogasana – Head To Toe Pose In Yoga 10.     Stambhan Asana – Posture of Retention Pose In Yoga10.     Merudandasana – Spinal Column Pose 
 11.     Utthan Pristhasana – Lizard Pose In Yoga11.     Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga  11.     Sirshasana – Headstand Pose In Yoga 11.     Niralamba Paschimottanasana – Unsupported Back Stretching 
 12.     Setu Asana – Bridge Pose In Yoga12.     Eka Padottanasana – One Leg Raised To Head Pose In Yoga 12.     Salamba Sirshasana – Supported Headstand Pose In Yoga 12.     Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In 
 13.     Gomukhasana – Cow’s Face Pose In Yoga  13.     Niralamba Sirshasana – Unsupported Headstand Pose In Yoga 13.     Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
    14.     Urdhva Padmasana – Headstand Lotus Pose In Yoga 14.     Vatayanasana – Flying Horse Pose 
    14.     Urdhva Padmasana – Headstand Lotus Pose In Yoga 15.     Pada Angushthasana – Tiptoe Pose In Yoga
     16.     Baka Dhyanasana – Patient Crane Pose 
     17.     Eka Pada Baka Dhyanasana – One-legged Crane Pose 
     18.     Dwi Hasta Bhujasana – Two Hands And Arms 
     19.     Eka Hasta Bhujasana – Single Hand And Arm PoseIn Yoga
     20.     Hamsasana – Swan Pose In Yoga 
     21.     Santolanasana – Balancing Pose In 
     22.     Vashishthasana – Sage Vashishtha’s Pose In Yoga

RYT 300 Hours Yoga Teacher Training Course Syllabus

 

Part – 1 Practical

What
is Hatha Yoga Intermediate & Advanced Yogasanas Understanding &
Practice with Benefits?

English
Pose Name

Sanskrit
Pose Name

MOUNTAIN POSE

tāḍāsana

INTENSE SIDE STRETCH POSE

pārśvottānāsana

SPHINX POSE

sālamba bhujaṅgāsana

WILD THING POSE

camatkārāsana

BIRD OF PARADISE POSE

svarga dvijāsana

UPWARD SALUTE POSE

ūrdhva hāstāsana

EXTENDED SIDE ANGLE POSE

utthita pārśvakoṇāsana

COBRA POSE

bhujaṅgāsana

PIGEON POSE

kapotāsana

MONKEY POSE / FRONT SPLITS

hanumānāsana

TREE POSE

vṛkṣāsana

REVOLVED SIDE ANGLE POSE

parivṛtta pārśvakoṇāsana

CRESCENT MOON POSE

āñjaneyāsana

EXTENDED TRIANGLE POSE

utthita trikoṇāsana

WARRIOR 1 POSE

vīrabhadrāsana I

REVOLVED TRIANGLE POSE

parivṛtta trikoṇāsana

WARRIOR 2 POSE

vīrabhadrāsana II

HALF MOON POSE

ardha candrāsana

CAMEL POSE

uṣṭrāsana

TWO-LEGGED INVERTED STAFF POSE

dvipāda viparīta daṇḍāsana

BOUND ANGLE POSE / BUTTERFLY

baddha koṇāsana

REVERSE WARRIOR POSE

viparīta vīrabhadrāsana

REVOLVED HALF MOON POSE

parivṛtta ardha candrāsana

BOW POSE

dhanurāsana

ONE-LEGGED INVERTED STAFF POSE

ekapāda viparīta daṇḍāsana

FIRE LOG POSE / DOUBLE PIGEON POSE

agnistambhāsana

WARRIOR 3 POSE

vīrabhadrāsana III

HALF MOON BOW POSE / SUGARCANE POSE

ardha candra cāpāsana

UPWARD BOW POSE / WHEEL

ūrdhva dhanurāsana

LORD OF THE DANCE POSE

naṭarājāsana

LOTUS POSE

Padmāsana

LOCUST POSE

śalabhāsana

SCORPION POSE

vṛścikāsana

UPWARD-FACING DOG POSE

ūrdhva mukha śvānāsana

ONE-LEGGED KING PIGEON POSE

ekapāda rāja kapotāsana

WIDE-LEGGED FORWARD BEND POSE

prasārita pādottānāsana

KING PIGEON POSE

rāja kapotāsana

GODDESS POSE

utkaṭa koṇāsana

GARLAND POSE /YOGI‘S SQUAT

mālāsana

BRIDGE POSE

setu bandha sarvāṅgāsana

100
Intermediate & Advanced Poses

Sanskrit NameEnglish NameCategoryLevel
Saral BhujangasanaEasy Cobra Pose .Backward Bending Yoga PosesIntermediate
BhujangasanaCobra PoseBackward Bending Yoga PosesIntermediate
Tiryaka BhujangasanaTwisting Cobra PoseBackward Bending Yoga PosesIntermediate
SarpasanaSnake PoseBackward Bending Yoga PosesIntermediate
Ardha ShalabhasanaHalf Locust PoseBackward Bending Yoga PoseIntermediate
ShalabhasanaLocust PoseBackward Bending Yoga PosesIntermediate
DhanurasanaBow PoseBackward Bending Yoga PoseIntermediate
KandharasanaShoulder PoseBackward Bending Yoga PosesIntermediate
Ardha ChandrasanaHalf Moon PoseBackward Bending Yoga PosesIntermediate
Utthan PristhasanaLizard PoseBackward Bending Yoga PosesIntermediate
Setu AsanaBridge PoseBackward Bending Yoga PosesIntermediate
GomukhasanaCow’s Face PoseBackward Bending Yoga PosesIntermediate
SaithalyasanaAnimal Relaxation PoseForward Bending Yoga PosesIntermediate
PaschimottanasanaBack Stretching PoseForward Bending Yoga PosesIntermediate
GatyatmakDynamic Back StretchForward Bending Yoga PosesIntermediate
Paschimottanasana
Pada PrasarLegs Spread Back StretchForward Bending Yoga PosesAdvanced
Paschimottanasana
Janu Sirshasana   Head To KneeForward Bending Yoga Poses Advanced
Ardha PadmaHalf Lotus Back StretchingForward Bending Yoga PosesAdvanced
Paschimottanasana
Hasta PadangushthasanaFinger To Toe StretchForward Bending Yoga PosesAdvanced
Meru AkarshanasanaSpinal Bending PoseForward Bending Yoga PosesAdvanced
Padahastasana     Hand To FootForward Bending Yoga Poses Advanced
Sirsha Angustha YogasanaHead To Toe PoseForward Bending Yoga PosesAdvanced
Utthita Janu SirshasanaStanding Head Between KneesForward Bending YogaAdvanced
Eka PadottanasanaOne Leg Raised To HeadForward Bending Yoga PosesAdvanced
Meru WakrasanaSpinal TwistSpinal Twisting AsanasAdvanced
Bhu NamanasanaSpinal Twist ProstrationSpinal  Advanced
Twisting Asanas
Ardha MatsyendrasanaHalf Spinal Twist Pos Advanced
Parivritti Janu SirshasanaSpiralled Head To Knee Advanced
Bhumi Pada MastakasanaHalf Headstand Advanced
Vipareeta Karani AsanaInverted Pose Advanced
SarvangasanaShoulder Stand Pose In Advanced
MoordhasanaCrown-based Pose Advanced
Padma SarvangasanaShoulder Stand Lotus Advanced
Poorva HalasanaPreliminary Plough Advanced
HalasanaPlough Pose Advanced
Druta HalasanaDynamic Plough Advanced
Ardha Padma HalasanaHalf Lotus Plough Advanced
Stambhan AsanaPosture of Retention Advanced
SirshasanaHeadstand Pose Advanced
Salamba SirshasanaSupported Headstand Advanced
Niralamba SirshasanaUnsupported Headstand Advanced
OOrdhwa PadmasanaHeadstand Lotus Pose Advanced
Kapali AsanaForehead Supported Advanced
Eka Pada PranamasanaOne-legged Prayer Advanced
NatavarasanaLord Krishna’s Pose Advanced
GarudasanaEagle Pose Advanced
TandavasanaLord Shiva’s Dance Advanced
Saral NatarajasanaPreparatory Lord Shiva’s Advanced
NatarajasanaLord Shiva’s Pose Advanced
Eka PadasanaOne Foot Pose Advanced
BakasanaCrane Pose Advanced
Utthita HastaRaised Hand To Big Toe Advanced
Padangusthasana
MerudandasanaSpinal Column Pose Advanced
Niralamba PaschimottanasanaUnsupported Back Stretching    Balancing   
Ardha Padma PadottanasanaHalf Lotus Leg Stretch Advanced
Ardha BaddhaHalf Lotus Forward Bending    Balancing  
Padmottanasana
VatayanasanaFlying Horse Pose Advanced
Pada AngushthasanaTiptoe Pose Advanced
Baka DhyanasanaPatient Crane Pose Advanced
Eka Pada Baka DhyanasanaOne-legged Crane Pose Advanced
Dwi Hasta BhujasanaTwo Hands And Arms Advanced
Eka Hasta BhujasanaSingle Hand And Arm Advanced
HamsasanaSwan Pose Advanced
SantolanasanaBalancing Pose Advanced
VashishthasanaSage Vashishtha’s  
Poorna BhujangasanaFull Cobra Pose Advanced
KoormasanaTortoise Pose Advanced
Poorna ShalabhasanaFull Locust Pose Advanced
Poorna DhanurasanaFull Bow Pose Advanced
DhanurakarshanasanaArcher’s Pose Advanced
PrishthasanaBack Pose Advanced
ChakrasanaWheel Pose Advanced
HanumanasanaHanuman’s Pose Advanced
BrahmacharyasanaCelibate’s Pose Advanced
GrivasanaNeck Pose Advanced
Sirshapada BhumiHead And Foot Touching The Ground   
Sparshasana
Poorna MatsyendrasanaFull Spinal Twist Pose Advanced
MayurasanaPeacock Pose Advanced
Padma MayurasanaLotus Or Bound Peacock Advanced
MoolabandhasanaPerineal Contraction Advanced
GorakshasanaYogi Gorakhnath’s Pose Advanced
AstavakrasanaEight-twists Pose Advanced
VrischikasanaScorpion Pose Advanced
Eka Pada SirasanaOne Foot To Head Pose Advanced
Utthan Eka Pada SirasanaStanding Foot To Head Advanced
Dwi Pada SirasanaTwo Feet To Head Pose Advanced
Dwi Pada KandharasanaTwo-Legged Shoulder Advanced
Padma ParvatasanaLotus Mountain Pose Advanced
KashyapasanaSage Kashyapa’s Pose Advanced
VishwamitrasanaSage Vishwamitra’s Advanced

 

 

30

Special Advanced Poses

Complete List Special
Advanced Poses
Koormasana – Tortoise Pose In Yoga
Poorna Shalabhasana – Full Locust Pose In Yoga
Poorna Dhanurasana – Full Bow Pose In Yoga
Dhanurakarshanasana – Archer’s Pose In Yoga
Prishthasana – Back Pose In Yoga
Parighasana – Beam or Cross-bar pose In Yoga
Chakrasana – Wheel Pose In Yoga
Hanumanasana – Hanuman’s Pose In Yoga
Brahmacharyasana – Celibate’s Pose In Yoga
Grivasana – Neck Pose In Yoga
Sirshapada Bhumi Sparshasana – Head And Foot
Touching The Ground Pose In Yoga
Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
Mayurasana – Peacock Pose In Yoga
Padma Mayurasana – Lotus Or Bound Peacock Pose In yoga
Moolabandhasana – Perineal Contraction Pose In Yoga
Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
Astavakrasana – Eight-twists Pose In Yoga
Vrischikasana – Scorpion Pose In Yoga
Eka Pada Sirasana – One Foot To Head Pose In Yoga
Utthan Eka Pada Sirasana – Standing Foot To Head
Pose In Yoga
Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
Padma Parvatasana – Lotus Mountain Pose In Yoga
Kashyapasana – Sage Kashyapa’s Pose In Yoga
Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga

 

 

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