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  • Asanas Series Chart: Program/Level Benefits Poses

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    Joan Emar
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    1. The document outlines 20 yoga pose series categorized by difficulty level and their benefits. The series target flexibility, strength, balance, and stimulation of different parts of the body and energy centers. 2. Each series lists the poses included and the areas of the body they work on. For example, the Yogamudra series focuses on flexibility of the knees, waist and spine while the Cat pose series targets strength, balance and flexibility of the spine, legs, arms and chest. 3. In general, the pose series are intended to improve health, flexibility, concentration and focus while energizing different glands and energy centers in the body. Many of the advanced series also build strength, balance and focus.

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    1. The document outlines 20 yoga pose series categorized by difficulty level and their benefits. The series target flexibility, strength, balance, and stimulation of different parts of the body and energy centers. 2. Each series lists the poses included and the areas of the body they work on. For example, the Yogamudra series focuses on flexibility of the knees, waist and spine while the Cat pose series targets strength, balance and flexibility of the spine, legs, arms and chest. 3. In general, the pose series are intended to improve health, flexibility, concentration and focus while energizing different glands and energy centers in the body. Many of the advanced series also build strength, balance and focus.

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    © All Rights Reserved
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    30 views2 pages

    Asanas Series Chart: Program/Level Benefits Poses

    Uploaded by

    Joan Emar
    1. The document outlines 20 yoga pose series categorized by difficulty level and their benefits. The series target flexibility, strength, balance, and stimulation of different parts of the body and energy centers. 2. Each series lists the poses included and the areas of the body they work on. For example, the Yogamudra series focuses on flexibility of the knees, waist and spine while the Cat pose series targets strength, balance and flexibility of the spine, legs, arms and chest. 3. In general, the pose series are intended to improve health, flexibility, concentration and focus while energizing different glands and energy centers in the body. Many of the advanced series also build strength, balance and focus.

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    © All Rights Reserved
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    of 2

    ASANAS SERIES chart

    PROGRAM/LEVEL BENEFITS POSES


    1 YOGAMUDRA SERIES Flexibility of the knees, waist, spine, shoulders. Beneficial for the Butterfly stretch, goraksana(sitting on both heels) , knee
    beginner/intermediate digestive system, reproductory system, excretory system, solid, stretch, pelvic stretch bend forward, yogamudra, side
    liquid & luminous energy center. Relaxes the nervous system. bend in full/half lotus (left/right), horse face pose(kneel
    Preparation for long deep meditation. in half lotus).
    2 CAT POSE SERIES For strength, balance and flexibility of the spine, legs, arms, Cat cow pose, active cat pose (left/right), sunbird
    beginner/intermediate chest. Stimulates the thyroid gland & gastrointestinal tract. pose(cat in balance pose), sunbird pose back bend(grab
    Opens the lungs and chest. Good for the throat cakra. Relieves ankle leg raise), side leg raise, dog pose, dog pose
    lower back pain. Preparation for the cobra series twist(left/right), sea lion pose
    3 COBRA SERIES or arm, chest & core strength & lower back flexibility. Good for Plank, crocodile pose, Soft cobra (3 variations),
    beginner/intermediate the lungs, heart, weight loss, prostate, uterus, ovary, thyroid, graduated locust pose, bow pose, full cobra, upward
    adrenal. facing dog, downward facing dog
    4 PLANK POSE SERIES for arm, core & chest strength, and back & shoulder flexibility Plank, side plank (left/right), star fish pose(left/right),
    beginner/intermediate child pose
    5 TRIKOSANA SERIES for flexibility of hamstrings, lower back, groins, pelvis, shoulders Vertical- tadasana, triangle, drop both hands, triangle w/
    (VERTICAL/HORIZONTAL) & chest. Strengthens the legs and lungs. Preparation for the bend knee, reverse bend knee, proud warrior, reverse
    beginner/intermediate/advance surya namaskar series. warrior 1. Horizontal- shoulder width stride w/ toes
    pointing out crossed arms overhead, wide legged
    forward bend (prasarita padottanasana variations),
    triangle, proud warrior, reverse warrior, side angle pose.

    6 SURYA NAMASKAR SERIES poses for strengthening the lungs and heart, weight loss, detox. 1)Plank, chaturanga, Up dog, down dog, jump to chair
    beginner/intermediate/advance Good for adrenal, skin, liver & excretory system. Promotes pose, stand up reach up, bend forward.2) Japanese
    stamina which is very beneficial for athletes, Strengthen the suryanamaskar(warrior 1, crescent moon, chair pose). 3)
    arms, legs, core. Flexibility of the spine, hamstrings, groins, Shivananda suryanamaskar( Tadasana, crescent moon,
    shoulders. plank, drop knee to prone, soft cobra, down dog,
    crescent moon, chair pose, tadasana). Suryanamaskar 2.
    (tadasana, inclined warrior 1, plank, chaturanga, updog,
    downdog, raise leg step forward, chair pose.
    7 PIGEON POSE SERIES for flexibility of lower back, shoulders, knees, groins. Pigeon( sit on heel w/ the other leg extended behind)
    intermediate/advance Strengthens the lungs, thyroid & thymus. Energizing the anahat arms overhead, arms spread sideways, king pigeon pose
    & vishudda cakra. Bound pigeon pose

    8 Squat pose series flexibility of the pelvis area, lower back, shoulders. Strengthens Squat pose in prayer pose, crane pose, squat grab ankle,
    (beginner/intermediate/advance) arms, legs, knees, core Lift buttocks w/ knees bend, spread arms palms up,
    interlace fingers pull arms stretch shoulders, chair pose.
    9 Shoulder stand series Flexibility on waist, neck, knees, hamstrings, groins, c. Half wheel ( 3 variations), Leg raise in half
    (beginner/intermediate/advance) Strengthens abdominal muscles and core. Develops wheel(left/right), shoulder stand, plough pose, spread
    concentration & balance. Energize all cakras, glands & sub legs, shivasana, shivasana in half lotus(left/right),
    glands. Develops digestive system, circulatory system, nervous shoulder stand in full lotus, fish pose.
    system. Relieves back pain. Aids in meditation. Enhance
    memory.

    10 Twist pose series Flexibility of the spine, knees, shoulders, arms, hamstrings. Twist in full lotus, twist in half lotus w/ the other leg
    (beginner/intermediate) behind, full spinal twist, twist w/ leg extended to front
    grab by the opposite hand.
    11 Knowledge pose series Strengthens the legs, ankle, toes, lungs and nervous system. Knowledge pose w/ both legs(close knees/open knees),
    (beginner/intermediate/advance) develops concentration. Flexibility of the knees, hamstring, knowledge in half lotus, knowledge w/ one leg extend
    groins. Good for pituitary and pineal gland. forward.
    12 Virabadhra series Strengthens legs, core & lungs. Flexibility on spine, shoulders. Plank pose, warrior 1, warrior in twist, reverse triangle
    (beginner/intermediate)
    13 Karmasana series Energize the body, enhance flexibility of the spine, shoulders, karmasana w/ arms overhead, karmasana w/ interlaced
    Beginner/intermediate/advance hamstrings. Develops concentration and focus. Strengthens legs fingers, graduated tree pose, standing twist
    and core
    14 Head stand series Flexibility of hamstrings, lower back. Strengthens core, arms, Plank pose, crocodile pose, head stand, child pose
    (intermediate/advance) abdominal muscles, neck. Stimulates pineal and pituitary glands.
    15 Bellows pose series For healthy digestive system, flexibility of knees, spine and Bellows pose, half wheel/ bellows in half lotus.
    (beginner/intermediate) groins.
    16 Weight lose series Stimulates the thyroid gland for faster metabolism, digestive Plank pose, prone pose, full cobra, child pose, seated
    (beginner/intermediate/advance) system. Strengthens lungs, legs, lower back lightning pose, camel pose, camel in prayer, camel w/
    arms extended, pigeon pose, lying lightning pose.
    17 Cakrasana series Strengthens core, leg, arms. Flexibility of waist, hamstrings. Wheel pose, bellows w/ both legs, leg raise grab ankle
    (intermediate/advance) Energize all cakras.
    18 Surya namaskar in tree pose Develops flexibility strength and balance. Legs, core, arms, Tree pose, bend forward, jump to plank in half lotus,
    (intermediate/advance) heart, lungs, thymus, thyroid upward facing dog downward facing dog, side plank in
    half lotus.
    19 Surya namaskar in crane pose (advance) Arm strength, core, balance, hamstrings Crane, head stand, chaturanga, upward facing dog,
    downward facing dog downdog
    20 Peacock, crane, head stand, scorpion, Develops flexibility, strength and balance Advance poses practiced individually.
    side crane (advance)

    Warm up poses Upward plank, seated boat pose, head to knee in half lotus, archer pose, hare pose, camel pose, long bowing salutation, tree pose,
    karmasana(standing, kneeling)

    Poses for the abdominal Scale pose, graduated leg raise, plank, chaturanga, crocodile pose, peacock, nauli(stomach contraction)
    muscles & arms strength

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