FAMLIA DE SANAS

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PRODUZIDO POR:

Rua Frana Pinto, 176 www.yogavilamariana.com.br contato@yogavilamariana.org.br

Fotos: Tatiana Silva e Tomaz Vello Direo Tcnica: Instrutor Marcos Taccolini Modelos: Marcos Taccolini e Mara Salomo Reviso: Profa. Fernanda Neis

SUMRIO DAS FAMLIAS

1 srya namaskra 2 vrabhadra namaskra 3 shavsana 4 purnsana 5 purnavajrsana 6 sukhsana 7 samnsana 8 swstiksana 9 siddhsana 10 padmsana 11 vrsana 12 vajrsana 13 idsana 14 pingalsana 15 sushumnsana 16 bhadrsana 17 rdwsana 18 pdsana 19 prathansana 20 trishlsana 21 vrikshsana 22 ekapda rdhwsana 23 vatyansana 24 angushthsana 25 natarjsana 26 dhanursana 27 jnrdhwa srshsana 28 jnrdhwsana 29 grudsana 30 pakshsana 31 pdaprasransana 32 prasrana ekapdsana 65 vamadvsana 66 kapodsana 67 vakrsana 68 matsyndrsana 69 updhansana 70 kukkutsana

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SUMRIO DAS FAMLIAS

71 samakonsana 72 gomukhsana 73 prvatsana 74 garbhsana 75 yogsana 76 krmsana 77 hamssana 78 udarsana 79 bhujangsana 80 sarpsana 81 shalabhsana 82 makarsana 83 dolsana 84 bhegsana 85 chatuspdsana 86 tripdsana 87 bhupdsana 88 vytksana 89 banchsana 90 simhsana 91 mayrsana 92 kksana 93 bhukksana 94 natapdsana 95 chalansana 96 katiksana 97 ushtrsna 98 natashra vajrsana 99 gokarnsana 100 viparta karanysana 101 halsana 102 sarvngsana 103 viparta halsana 104 matsysana 105 grivsana 106 srshsana 107 vrishksana 108 dhransana

1- srya namaskra

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2- vrabhadra namaskra

(outro nome: vrabhadrsana)

3- shavsana

uttara shavsana

udara shavsana

mah shavsana

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4- purnsana

sukha purnsana

ardha purnsana

rja purnsana

5- purnavajrsana

rajas purnavajrsana
8

6- sukhsana

7- samnsana

rja sukhsana

rja samnsana
8- swstiksana

rja swstiksana

executado sempre para o mesmo lado. No tem polaridade.

9- siddhsana

montagem da posio

rja siddhsana
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10- padmsana

11- vrasana

rja padmsana
(outro nome: kamalsana)

rja vrasana
12- vajrsana

rja vajrsana
13- idsana
As mulheres executam a polaridade ao contrrio. A perna deve pressionar o trax.

14- pingalsana

rja idsana
10

rja pingalsana

15- sushumnsana

rja sushumnsana
16- bhadrsana

ardha bhadrsana

rja bhadrsana

mah bhadrsana
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17- rdhwsana

sukha rdhwsana

vajra rdhwsana

pdahasta rdhwsana
12

18- pdsana

19- prathansana

rja pdsana
20-trishlsana

rja prathansana

rja trishlsana
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21- vrikshsana

sukha vrikshsana

ardha vrikshsana

rja vrikshsana

mah vrikshsana

14

22- rdhwsana

23- vatyansana

rja kapda rdhwsana

rja vatyansana

24-angusthsana

utthita kapda angusthsana

utthita dwapda angusthsana

15

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25-natarjsana

ardha natarjsana

rja natarjsana

mah natarjsana
16

26-dhanursana

ardha dhanursana

rja dhanursana

mah dhanursana

uttna dhanursana
17

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26-dhanursana (continuao)

utthita dhanursana

mah utthita dhanursana

18

ardha rdhwa dhanursana

rja rdhwa dhanursana

mah rdhwa dhanursana

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27-jnrdhwa shrshsana

sukha jnrdhwa shrshsana

ardha jnrdhwa shrshsana

rja jnrdhwa shrshsana

20

mah jnrdhwa shrshsana

28-jnrdhwsana

vakra baddha jnrdhwsana

29-grudsana

rja grudsana
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30-pakshsana

ardha pakshsana

rja pakshsana

rja pakshsana
22

mah pakshsana

31-pdaprasransana

parshwa pdaprasransana

rja pdaprasransana

rdwa nirahasta pdaprasransana

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32-prasrana kapdsana

ardha rdhwa prasrana kapdsana

rja rdhwa prasrana kapdsana

24

33-shrapdsana

rja shrapdsana
34-dysana

rja dysana
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35-griva vartnsana

griva vartnsana
36-bhuvartnsana

bhuvartnsana
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37-nitambsana

38-triknsana

rja nitambsana

rja triknsana

rja triknsana
(outro nome: parivritta triknsana) www.yoganataraja.com.br 27

rja triknsana

rja triknsana

rja triknsana

rja triknsana
28

39-prishthsana

dwahasta sukha prishthsana

dwahasta ardha prishthsana

40-prishthaknsana

dwahasta ardha prishthaknsana

dwahasta rja prishthaknsana

29

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41-jnursana

rja jnursana
42-shrangusthsana

ardha shrangusthsana

detalhe das mos

rja shrangusthsana
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43-upavishtsana

rajas trikna upavishtsana

rajas kahasta trikna upavishtsana

rajas nrahasta trikna upavishtsana

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44-parighsana

ardha parighsana

rja parighsana

32

45-hanumansana

rja hanumansana

rja jnushrsha hanumansana

mah jnushrsha hanumansana

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46-prnsana

montagem da posio: iniciar a toro com as palmas das mos estendidas

rja prnsana
47-hastinsana

rja hastinsana
34

48-talsana

posies de mos

rja talsana

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49-chakrsana

sukha chakrsana

ardha chakrsana

rja chakrsana
36

mah chakrsana

uttna chakrsana

50- kandharsana

rja kandharsana
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51-pdahastsana

sukha pdahastsana

ardha pdahastsana

rja pdahastsana

mah pdahastsana
38

52- shaktysana

mah shaktysana
53-parshwttansana

ardha parshwttansana

rja parshwttansana

rja parshwttansana

kapada parshwttansana
39

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54-hastsana

kapada hastsana

55-utksana

pda utksana
40

rja utksana

56-manduksana

sukha manduksana

ardha manduksana

rja manduksana

57- mkrsana

ardha mkrsana
58-llsana

rja mkrsana

sukha llsana
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59-mrudandsana

rja mrudandsana

parshwa mrudandsana

supta mrudandsana

rdhwa mrudandsana
42

60-paschimttansana

sukha paschimttansana

ardha paschimttansana

rja paschimttansana

mah paschimttansana
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61-upavishta knsana

sukha upavishta knsana ardha upavishta knsana

rja upavishta knsana

mah upavishta knsana

baddha upavishta knsana

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62-vajrlysana

sukha vajrlysana

rja vajrlysana

mah vajrlysana
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63-jnushrshsana

sukha jnushrshsana

ardha jnushrshsana

rja jnushrshsana

mah jnushrshsana
46

64-stambhsana

ardha kapada stambhsana

rja kapada stambhsana

rja dwapada stambhsana

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65-vamadvsana

rja vamadvsana

66-kapdsana

pda kapdsana

pda kapdsana

rja kapdsana ardha kapdsana

48

rdhwa rja kapdsana

67-vakrsana

pda vakrsana

rja vakrsana
68-matsyndrsana

rja matsyndrsana

rja matsyndrsana

mah matsyndrsana
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69-updhansana

ardha updhansana

rja updhansana

mah updhansana
70-kukkutsana

rja kukkutsana
50

71-samaknsana

rdhwa samaknsana

mah rdhwa samaknsana

72-gmukhsana

rja gmukhsana
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73-prvatsana

ardha prvatsana

rja prvatsana

74-garbhsana

75-ygsana

rja garbhsana
52

vajra ygsana

76-krmsana

vajra krmsana

77-hamssana

vajra hamssana

78-udarsana

rajas udarsana
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79-bhujngsana

ardha bhujngsana

rja bhujngsana

rdhwa utthita bhujngsana

54

kapada mah bhujngsana

mah bhujngsana

80-sarpsana

rja sarpsana
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81-shalabhsana

sukha shalabhsana

kapada shalabhsana

ardha shalabhsana

rja shalabhsana
56

mah shalabhsana

82-makarsana

rja makarsana

83-dlsana

rja dlsana

84-bhgsana

rja bhgsana
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85-chatuspdsana

utthita chatuspdsana

uttna chatuspdsana

86-tripdsana

utthita tripdsana
58

87-bhupdsana

sukha bhupdsana

ardha bhupdsana

rja bhupdsana
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88-vytksana

rja vytksana
89-banchsana

ardha banchsana

rja banchsana

90-simhsana

vajra simhsana
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92-mayursana

posies das mos nos mayursanas

sukha mayursana

ardha mayursana

rja mayursana

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92-kksana

rja kksana

rdhwa utthita rja kksana

parshwa kksana

kapada kksana
62

baddha rja kksana

kna kksana
93-bhukksana

mah kksana

rja bhukksana
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94-natapdsana

rja natapdsana

95-chalansana

kapda chalansana

dwapda chalansana
64

97-katiksana

rja katiksana

mah katiksana

98-ushtrsana

sukha ushtrsana

ardha ushtrsana

rja ushtrsana
65

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98-natashira vajrsana

ardha natashira vajrsana

rja natashira vajrsana

ardha natashira vajrsana

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rja natashira vajrsana

99-gkarnsana

rja gkarnsana

100-viparta karanysana

rja viparta karanysana

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101-halsana

rja halsana

rja halsana

68

102-sarvngsana

rja sarvngsana

103-viparta halsana

rja viparta halsana

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104-matsysana

ardha matsysana

rja matsysana
(outro nome: padma matsysana)

rja matsysana
(outro nome: padma matsysana)

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105-grivsana

rja grivsana

rja grivsana

106-shrshsana

ardha shrshsana

rja shrshsana mah shrshsana

71

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107-vrishksana

sukha vrishksana

sukha vrishksana

sukha vrishksana
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sukha vrishksana

kapada rja vrishksana dwahasta vrishksana

ardha vrishksana

108-dhransana

rja dhransana
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