Level 3 Asanas - Part 1 Final One

Level 3
Yoga Teacher
Training Manual
Registered Yoga School

Yoga Alliance USA, Registration ID: 162476
Part 1
Bodhi Online Yoga Teacher Training Academy 1
Asanas
Bodhi Online Yoga Teacher Training Academy 2

Uttitha Hasta Padangusthasana
01
Extended Hand-To-Big-Toe Pose
Instructions:
• Stand in Tadasana.
• Hold the right big toe with the right hand, left hand on the waist.
• Stretch the right leg forward, body straight. Gaze at one point.
• Stretch the leg to the right side, look over the left shoulder.
• Keep breathing while holding the posture.
• To release bring the right leg forward, bend the right knee and drop the
right leg and relax the hands.
• Repeat on the other side.
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Academy 3
Uttitha Hasta Padangusthasana
Extended Hand-To-Big-Toe Pose
Benefits: Contraindications:
• It improves sense of • If you have low or high blood

balance. pressure, insomnia, migraine
then avoid doing this pose.
• Strengthens the legs and
ankles. • Those who have knee joint
pain or ankle joint pain
• Opens up the hips and shouldn’t perform this asana.
stretches the thighs.

Academy 4
Parivrtta Baddha Parsvakonasana
02
Revolved Bound Side Angle Pose
Instructions:
Come into Virabhadrasana 2, twist your torso to your right side. Place
your left elbow on your right knee and lift your chest towards the sky.
Place your left palm outside your right foot. Raise your right arm up and
point your fingers towards the ceiling.
Bring your left shoulder towards your right inner thigh. Wrap your left
arm around your right thigh. Circle your right arm around your back and
reach for your left hand.
If you are not able to clasp your hands, use a band / strap and hold the
ends with both your hands.
Keep your shoulders broad and don’t collapse your body forward.
Turn your gaze towards the ceiling and stay in this pose for 3 to 6 long
breaths.
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5
Parivrtta Baddha Parsvakonasana
Revolved Bound Side Angle Pose

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Calms the mind. Don't do this pose if you are

having following condition:
Improves focus, sense of
balance and concentration. Headache
High or low blood pressure
Stretches and strengthens the Insomnia
arms, wrists, shoulders, hips,
groins and leg muscles.
Massages the abdominal

organs.
Improves core strength.

Rejuvenates the spine.
6
Ardha Baddha Padmottanasana
03
Half Bound Lotus Standing Forward Bend
Instructions:
• Stand in Tadasana. Gaze at a fixed point. Start balancing on the right

leg, bend the left knee and place the foot as high as possible on the
right thigh, in the half lotus position.
• Raise the arms above the head, palms facing forward. The elbows
should be straight.
• Hold the left big toe with the left hand from the back.
• Bend forward, placing the right palm beside the right foot. Keep
breathing in the pose.
• Slowly rise up. Lower the arms beside the body and release the left
leg. Repeat on the other side.

Academy 7
Ardha Baddha Padmottanasana
Half Bound Lotus Standing Forward Bend
This asana stimulates: People suffering from
• Digestion • Sciatica
• Slipped disc
• Removes constipation • Hernia
• Improves blood circulation • People with weak legs or high

and strengthens the legs. blood pressure should not
practice this asana.
• Cautions of inverted postures

apply.

Academy 8
Baddha Veerabhadrasana
04
Humble Warrior
Instructions:
• Begin in Warrior I stance with the right leg back.
• Interlace your fingers behind the back. Inhale to expand the chest
and lungs. Stretch the hands back.
• As you exhale, continue to keep the chest open and gently bow
forward.
• Inhale and come back up. Exhale and relax.

Academy 9
Baddha Virabhadrasana
Humble Warrior
• Strengthens your thighs, • Knee injuries –be on the toes

ankles, and the feet. on the leg that is behind.
• Opens up your hips and • Avoid if you have lower back

shoulders injuries
• Shoulder injuries - modify arm

position by clasping elbows

Academy 10
Trivikramasana
05
Standing Splits
Instructions:
Stand in Tadasana
Slowly raise the right leg upward and then raising the right hand
place them on the feet Interlock the fingers and stretch the arms in
order to hold the right heel firmly.
Ensure that the right calf is near the right ear and then slowly widen
the elbows. while doing so ensure to maintain the body, straight and
be well balanced.
Stay in this position for about 8 to 10 seconds with normal breathing.

Slowly release the right heel and the leg in order to resume the
normal position.

11
Trivikramasana
Standing Splits
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All the muscles of your legs If you have pain in your feet
become very strong. and knees, do not do this
asana.
The lower abdominal muscles and
inner thigh muscles are stronger If you suffer from any type of
and improve digestion. back or spinal problem, do not
do this asana.
It reduces all menopausal and
menstrual disorders. It has many physical and
mental benefits but it cannot be
Performing this asana relieves used in place of any medicine
headaches and insomnia. etc.
12
Urdhva Prasarita Eka Padasana
06
Standing Forward Fold Pose
Instructions:
Begin standing in Mountain Pose (Tadasana)
Inhale as you reach your arms overhead. Exhale and bend at the hips,
coming into Uttanasana. Bring both hands to the floor and straighten
your legs.
Shift your weight onto your right foot and equally across both hands.
Then, raise your left leg up as high as you can behind you.
Walk your hands back (in the direction of your standing heel) to deepen
the stretch, and draw your torso closer to your right leg. Tuck your chin.
Square your hips toward the floor , Keep the knee and foot of your
standing leg facing directly forward. Then, slowly lower your left leg to
the floor, coming back into Uttanasana.

13
Urdhva Prasarita Eka Padasana
Standing Forward Fold Pose
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Calms the brain High and low blood pressure

Severe lower back pain or injury
Stimulates the liver and Migraine
kidneys
Hip, Shoulder, Knee, Shoulder
Stretches the hamstrings, Injury
calves, and thighs
Strengthens the thighs, knees,

and ankles
Stretches the back of the leg,

the front thigh and groin
14
Vatayanasana
07
Horse Pose
Instructions:
Come to Tadasana on the mat and take a deep breath.
Now start the posture by bending one leg, bend your right leg from the
knee and place this leg on the thigh of the left leg.
Now bend your left leg downwards until your left thigh becomes parallel
to the ground. And slowly close the right knee to the ground near the
heel of the left foot.
After this, raise your arms place right elbow on left hand wrap then and
join both palms.
While doing this asana, keep breathing in the same motion.

15
Vatayanasana
Horse Pose
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It helps in strengthening the leg People with chronic lower back

muscles and knee joints. pain conditions like sciatica and
slipped disc should not perform
It helps in reducing the stiffness and this asana.
pain related to arthritis.
People with weak hips, knees or
It promotes proper circulation of ankles should not perform this
blood in the hip area. asana. High BP patients should
not perform this asana.
It relieves the stiffness around the
sacroiliac joint (joint between the People with heart problems
sacrum and iliac bone of the hip). should refrain from doing this
asana.
This asana claims to have the ability
to correct minor asymmetry in the People with hernia should not
hips and the legs. practice this pose.
16
Bakasana
08
Crane Pose
Instructions:
• Squat with feet together and knees wide apart. Tilt torso forward so
that the shoulders fit between knees.
• Place hands on the floor shoulder-distance apart and 6–8 inches

ahead of feet.
• Come high onto toes, and shift forward until elbows stack over
wrists. Continuing to reach the chest forward, lift heels toward
buttocks. Roll the heads of upper arms back and up, away from the
floor. Knees can either grip outer shoulders or balance on triceps.
• Press arms as straight as possible while bringing feet and buttocks

toward each other. Hold for 5–10 breaths.

17
Bakasana
Crane Pose
• Improves focus • Avoid if you have wrist

arthritis, wrist pain, or carpal
• Stretches buttocks, front of tunnel, back pain, injuries
thighs and the palm side of including surgeries,
wrist, which counteracts the osteoporosis, disc bulging or
effects of typing. herniation, arthritis.
• Strengthens core, upper • Avoid if you have a hip

back, chest, front of hips, replacement or hip pain in the
back of thighs, arms, pose
shoulders, forearms, and
back of wrists. • Caution for shoulder pain or
injury
18
Eka Pada Bakasana
09
One-Legged Crane Pose
Instructions:
Squat on the floor with legs slightly apart.
Place the hands on the floor and let the palms feel the floor.
Raise the heels and balance yourself on the toes.
Slowly bend forward and shift the weight of the body to the palms.
Lift yourself up using the palms. Keep the elbows as straight as possible.
Now the entire weight of the body will rest on the palms and the knees should
touch the outside of the hands, just next to the elbows.
Now, straighten out the left leg and align it with the body.
To release the pose, bend the straightened leg, then lower both legs to the floor
and return to the initial squatting position and breathe normally.

19
Eka Pada Bakasana
One-Legged Crane Pose
It strengthens the wrists, arms
•Do not do this, if you have any
and shoulders
injury of the wrist, arms or
shoulders
It improves the sense of balance
as it requires sufficient nervous
•If you high blood pressure
coordination avoid this pose
It can remove tension and •Since this is similar to inverted
anxiety
poses, do not do this if you
have cerebral thrombosis
This pose will strengthen the
core muscles
This asana gives some benefits

of inverted poses also
20
Parsva Bakasana
10
Side Crane
Instructions:
Squat on the floor. Place both your palms in front of you on the ground
Bend forward slightly and feel the weight of your body partially shifting on
to the wrists
Inhale and bend forward further and let the entire weight of the body rest
on the palms
Hold the breath and lift your legs up, above the floor Straighten out your
arms. Let the elbows be straight
The legs are bend at the knees Move the left knee to the right of the right
elbow. Hold the position for as long as you are comfortable.
To release the pose, bring back the knees to the centre and lower the legs
to the floor. Come back to the squat position

21
Parsva Bakasana
Side Crane
It strengthens the arms, wrists

Do not do this asana if you have
and shoulders
any injury of the wrists. If your
wrists are weak, practice slowly
It strengthens the core muscles
under supervision to achieve
the pose.
It puts pressure on the abdomen
and improves the function of
Do not do this pose if you have
organs inside the abdomen
injury of the arms or shoulders.
This asana can improve digestion
It improves awareness and

concentration
22
Eka Pada Galavasana
11
Flying Pigeon Pose
Instructions:
• Stand in Tadasana. Bend the right leg and place the right foot just
above the left knee. Bend the other knee and take the hips little back
• Bend forward and place the palms on the ground, palms shoulder
width apart. Bend the elbows.
• Gaze at a point for balance. Slowly shift the body weight to the arms,
keep the knees bent. Engage the core and balance here.
• Now keep engaging the core and slowly straighten the right leg. Keep
breathing while holding the pose.
• To release the posture, slowly drop the right leg, release the legs and
come to Tadasana.
23
Eka Pada Galvasana
Flying Pigeon Pose
• Strengthens the entire upper • People with shoulder or neck

body, glutes and hips. injury should avoid.
• Lengthens the legs and neck. • High BP, heart conditions

should not practice this asana.
• Improves balance and
concentration.
• Boosts confidence.
24
Bhujapidasana
12
Shoulder pressing posture
Instructions:
• Squat till thighs come parallel to the floor.
• Snug the hands slowly to place the lower thigh just above the elbow.
• Press your inner hands firmly against the floor lifting the entire body
weight onto the hands. As you straighten the arms, your feet will lift
slightly off floor, not by raw strength but by carefully shifting your
center of gravity.
• Squeeze outer arms with inner thighs, and cross right ankle over your
left ankle. Look straight ahead. Hold for 30 seconds, then bend your
elbows and lightly release your feet back to the floor with an exhale.

25
Bhujapidasana
Shoulder pressing posture
• It improves your strength and • If you feel discomfort in the

balance. wrists as you do, please stop.
• When done correctly, you • Do not force yourself if you

can build strength in your have hands, shoulders, upper
wrists, hands, arms, chest, back injuries/pain.
shoulders, and upper back.
• Avoid if you have any heart
• It also builds core strength condition or blood pressure.
and opens the hips and pelvis.
• If you are pregnant, please do
• It improves strength and not attempt to do this asana.
stamina in the upper body
and hands.
26
Tittibhasana
13
Firefly Pose
Instructions:
Separate your feet shoulder wide apart
Bring your pelvis forward bring your trunk between your legs
Put your left upper arm and shoulder underneath the back of your
left thigh
Your hand should be on the floor at the outside edge of your foot, do
the same on the other side
Now lift yourself off the ground and find the balance here
Stretch your legs out to the sides and keep them straight
Try to gaze forward and breathe slowly then slowly release

27
Tittibhasana
Firefly Pose
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It tones the abdomen Please avoid this posture if

you have any wrist, shoulder
Stretches the groins and or lower back injuries. It is also
torso not advised to practice
Gives strength to the arms Tittibhasana during Pregnancy

and shoulders or post-surgery. People with
low blood pressure should
Overall balance is increased avoid this pose as well.
Mental balance is gained
28
Ek Pada Kaundinyasana
14
Single legged Sage Kaundinya
Instructions:
• Squat down completely, Raise the left hand, stretch and bring it to
the right, both hands shoulder width apart.
• With right thigh pressing against the left elbow, raise your lower
body completely taking all the wait on to the hands.
• With the chest parallel to the ground, inhale and stretch the legs so
that the right leg is forward and left leg extended back.
• Hold the posture for as long as it is comfortable maintaining a

steady breathing.
• Relax and repeat on the other side.

29
Ek Pada Koundinyasana
Single legged Sage Kaundinya
• Builds muscles strength at • Avoid this posture if you are

the arms, shoulders, chest, suffering with any
abdomen, core, hips, spine Hypertension, spondylitis,
and hamstrings shoulder, elbow or wrist pain,
carpal tunnel syndrome,
• Activates internal organs irritable bowel syndrome etc.
while strengthening
abdominal muscles. • If you have hip injuries,
rheumatoid arthritis, please do
• Tones the entire body with not attempt.
the burning of the fat
• Women during their pregnancy
• Builds overall strength thus and menstrual cycle should
working on circulatory avoid this asana.
system.
30
Dwi Pada Koundinyasana
15
Two-legged pose
Instructions:
Squat on the floor. Place both your palms left side on the ground
Bend left side slightly and feel the weight of your body partially shifting
on to the wrists
Inhale and bend left side further and let the entire weight of the body
rest on the palms
Hold the breath and lift your legs up, above the floor Straighten out
your arms and the legs.
Move the left knee to the right of the right elbow. Hold the position for
as long as you are comfortable.
To release the pose, bring back the knees to the centre and lower the
legs to the floor. Come back to the squat position

31
Dwi Pada Koundinyasana
Two-legged pose
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The chest, shoulders, arms,

It is not recommended for those
wrists. Upper back and lower
who had undergone surgery in
back are all strengthened.
hands, appendix and hernia.
The internal organs, the
Not advisable for Ladies during
abdominal regions and the
their monthly cycle and for
muscles of the sides are given a
pregnant woman.
massage, toned and are
strengthened.
Spine will become more elastic
Stimulates pancreas and helps in

constipation.
32
Lolasana
16
Pendant pose
Instructions:
• From Dandasana, fold the legs and sit in Vajrasana.
• Place both the hands beside the hips and spread the fingers evenly for
better grip.
• Inhale, press both palms firmly on the mat, and using the arm
strength, lift the entire body keeping the knees close to the chest.
Optionally you can cross the legs.
• Engage the core and hold for as long as it is comfortable.
• Slowly breath out and relax.

33
Lolasana
Pendant pose
• Helps in toning the body. • Do not attempt in case of

Carpal Tunnel Syndrome, hip
• Tendons, ligaments and or spine injury.
tissues of wrists, abdomen,
spine and knees are • People with shoulder or back
stimulated. pain, peptic ulcer should avoid.
• Improves upper body strength. • Women should avoid during

pregnancy and menstrual
cycle.
34
Tolasana (Uttitha Padmasana)
17
Elevated Lotus Pose
Instructions:
• From Dandasana, come to padmasana.
• Now place both the palms on the ground, by the side and spread the
fingers evenly.
• Engage the core and using your arm strength raise the hips above the
ground. Complete body balanced on the palms.
• Stay in the posture for as long as it is comfortable.
• Slowly release and repeat padmasana with the other leg on top.

35
Tolasana (Uttitha Padmasana)
Elevated Lotus Pose
Benefits includes all the benefits • Do not attempt in case of

of Padmasana, also: Carpal Tunnel Syndrome, hip
or spine injury.
• Helps in toning the body.
• People with shoulder or back
• Tendons, ligaments and pain, peptic ulcer should avoid.
tissues of wrists, abdomen,
spine and knees are • Women should avoid during
stimulated. pregnancy and menstrual
cycle.
• Improves upper body strength.
36
Maksikanagasana
18
Dragonfly Pose
Instructions:
• From Dandasana, fold the right leg and keep the right foot just above
the left knee. Then fold the left leg.
• Twist the upper body and keep the arms outside the left leg and place
the palms shoulder width apart, giving support to the right foot with
left elbow.
• Lean to the left side, bend your elbows, lift the left leg and slowly
straighten the leg and balance on your arms.
• Engage the core for a steady pose. Keep breathing while holding the
posture.
• Gaze at a point for better balance.
• To release, slowly bring the left leg down, release the hands, and sit in
Dandasana.

37
Maksikanagasana
Dragonfly Pose
• Strengthens your core, arms, • People having any hip, back,

shoulders and upper body. or shoulder pains or injuries
should avoid doing this asana.
• Opens up your hips and
pelvis.
• Develops sense of balance and

concentration.
• Twists and tones inner

abdominal muscles.
38
Astavakrasana
19
Eight-Angle Pose
Instructions:
Stand with the feet about half metre apart Bend the knees
Place the right palm on the floor between the feet and the left palm a little in
front of the left foot
Place the right leg above the right arm Rest the thigh on the back of the right
upper arm, just above the elbow
Bring the left foot forward between the arms so that it lies close to the right
foot Lift both legs from the floor and interlock them by placing the left foot on
the right ankle Stretch both legs to the right side Be sure that the right arm is
between the thighs
The right elbow should be slightly bent below the thighs The left upper arm
should be straight Balance on the arms
Bend the elbows, lower the trunk and head until they are parallel to the floor

39
Astavakrasana
Eight-Angle Pose
• Strengthens the wrists and • Avoid this if you have any

arms giving a good sense of injury or sprain in the arms or
balance. shoulders. Be cautious
especially if you have weak
• Strengthens the core muscles forearms.
It tones the abdomen and
improves digestion. • If you had any recent surgeries
or injury of the legs, hips,
• Improves concentration and shoulders or arms, then do not
steadiness. attempt this posture.
• Do not attempt during

pregnancy.
40
Bramhacharyasana
20
Celibate's Pose
Instructions:
• From Dandasana, fold both the legs and assume squatting position.
• Placing both the palms on the ground right beside the body, press the
hands against the ground taking your body weight onto the hands.
• Tighten the core muscles and slowly stretch both the legs forward just
above the ground.
• Breath in deeply and comfortably.
• Relax

41
Bramhacharyasana
Celibate's Pose
• Strengthens the forearms, • Avoid if suffering from

wrists and shoulders. severe back, neck or head
injuries should not do this
• Strengthens the back, asana.
abdomen, legs and hips..
• Avoid if high or low blood
• Reduces belly fat and pressure, heart problems,
improves Digestion. weight issues, hernia.
• Relieves stress and anxiety. • Women should avoid during

menstrual cycles and
• Improves blood circulation. pregnancy.
42
Mayurasana
21
Peacock Pose
Instructions:
Start this pose by sitting on your heels. Keep some distance between
your both knees.
Keep your hands on the ground with fingers points towards your body.
Slowly bend your elbows and press them towards your belly.
Now stretch your legs out, in a way that your knees are straight and
your feet are facing the floor.
Keep your shoulder bones strong and pushed into your back. Fix your
bum and lift your head and look forward.
Move your body weight forward and raise your legs from the ground.
Lift your body by your hands and it should be parallel to the ground.
After that put your head and feet on the floor and release the pose.

43
Mayurasana
Peacock Pose
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It removes toxins and detoxifies Do not practice Mayurasana if
your body. you already have a wrist, elbow
or shoulder injury.
Improves the function of digestive
system and makes abdomen You should strictly avoid
stronger. Mayurasana if you have high
blood pressure; heart diseases;
It is beneficial in piles and intestinal problems; a hernia;
diabetes.
Pregnant and menstruating
Strengthens and tones your women should not practice
reproductive system. Mayurasana.
Makes your elbows, wrist, spine,

and shoulders stronger.
44
Padma Mayurasana
22
Lotus in Peacock Pose
Instructions:
Come to Padmasana, bend forward and place both the palms on the
floor. The palms should be pointing backwards.
Bend the elbows and bring them together.

Lean forward and place both the elbows against the middle of the
abdomen.
Lean further and support the weight of the trunk on the upper arms.
Take a breath and hold it. Lift the legs in the lotus pose above the
ground. Try to maintain balance as you raise it parallel to the ground.
Maintain this position for as long as you are comfortable. Hold the
breath in the final pose.
To release the pose, lower the legs and come back to the original
lotus pose. Exhale while you lower the legs.

45
Padma Mayurasana
Lotus in Peacock Pose

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It tones all organs in the Avoid incase of weak wrists,

abdomen. shoulders or arms.
It improves digestion and If you feel ill, while trying the

removes constipation. pose. Get out of it.
It removes enlargement of If you cannot sit in

spleen. Padmasana, try Mayurasana.
It improves health of the

pancreas. It is good for all
diabetic patients.
It can solve some skin

problems such as boils.
46
Kasyapasana
23
Half Bound Lotus Side Plank
Instructions:
Begin with Dandasana, bend your right knee and place your right heel
on your left thigh.
Exhale and twist your torso to your right side. Reach your right arm
behind your back and grab the top of your right foot. Wrap your index
and middle fingers around your big toe and press your thumb on the top
of the big toe.
Bend a little forward and then sit up straight for a few seconds.
Bend your left knee and place your heel on the floor.
Press your left heel and left palm against the floor and lift your buttocks
off the floor.
Plank on your left side and point your right knee upwards.
To come out of this pose, bring your hips down and release your right
leg.
47
Kasyapasana
Half Bound Lotus Side Plank

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Improves focus, concentration Anyone suffering from Carpal

and sense of balance. Tunnel Syndrome, or severe
wrist, elbow, shoulder, knee or
Strengthens the wrists, elbows, ankle injuries.
shoulders, hips, ankles and
feet.
Stretches the hips flexors and

groins.
Tones the oblique muscles.
Stimulates the abdominal

organs.
48
Eka Pada Vasisthasana
24
One-Legged Side Plank
Instructions:
Begin with Adho Mukha Svanasana / Downward Facing Dog, Inhale

and come to Plank Pose.
Stack your right foot on top of your left foot.

Turn your body to your right and place your right hand on your right
hip.
Balance your weight on your left hand and on the outer part of your
left foot.
Press your left hand firmly against the floor and align your body into a
diagonal line from the heels to the crown.
Fold right leg and hold the big toe with right hand then Inhale slowly lift
the leg towards to the ceiling

49
Eka Pada Vasisthasana
One-Legged Side Plank

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• Tones the entire upper body

and strengthens the back • People with wrist, elbow or
muscles, especially the lumbar shoulder injuries should not
area. practice this pose.
• It develops a sense of balance. • People with vertigo or weak

limbs, heart ailments, hernia or
• Strengthens the arms, wrists, high BP should avoid this
legs and abdominal wall. pose.
50
Vrischikasana
25
Scorpion Yoga Pose
Instructions:
First, kneel down on the ground and incline forward keeping your
elbows and forearms touching on the floor with palms facing down.
Keep your arms distance apart from your shoulder, move your head in
forwarding direction and raise it as much as you can; Lift up your
buttocks and come to Dolphin pose.
Breathe in, and slowly lift both legs up and keep straight, at the same
time maintain your balance.
After that, try to gently bend your knees and move your legs towards
your head try to touch your head with your feet.
Hold the position as much as you can then slowly drop your legs relax
in child pose.

51
Vrischikasana
Scorpion Yoga Pose

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It strengthens your spine, arms,

If you are suffering from hip
forearms, and torso. Makes your
injury, back related problems, high
body flexible.
blood pressure and heart
conditions, then Vrschikasana is
Makes your shoulders and legs
not suitable for you.
strong.
It stretches and expands your

chest, shoulders and hip flexors.
Beneficial for increasing the

stamina.
52
Pincha Mayurasana
26
Feathered Peacock Pose
Instructions:
Lie down on your stomach, facing the wall.
Gently bend your elbows such that they are directly under your
shoulders, and place the palms should width apart on the floor.
Lift up your hips. Walk towards your arms as close as you can get.
Raise your right leg as much as you can, and kick up the other leg off
the floor. This action will push your lower body off the floor, and allow
your feet to touch the wall.
Stay in this pose for a few seconds, Keep your head off the floor, and
make sure that your shoulders are away from your ears.
Your feet may touch the wall or stay perpendicular to the ground.
Breathe slowly and deeply, and stay in the pose until you are
comfortable then release slowly.

53
Pincha Mayurasana
Feathered Peacock Pose

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Strengthens the shoulders, arms, It is best to avoid this asana if you

and back have a heart condition or suffer
from high blood pressure.
Stretches the shoulders and neck,
chest, and belly Avoid practicing this asana if you
have a headache, or a shoulder,
Improves sense of balance neck, or back injury.
Calms the brain and helps relieve Menstruating and pregnant

stress and mild depression women must avoid this asana.
54
Adhomukha
27
Vrikshasana
Hand Stand
Instructions:
• Come to Adhomukhaswanasan. With the palms one foot away from

the wall. Walk one step forward lift one leg up (ekapada
adomukhaswanasan) kick (push) the floor with the other leg. Such that
both the legs reach the wall.
• Look at the mat. Keep your shoulders, thighs and stomach tucked in.
• Keep breathing in and out while holding the pose.
• Now slowly bend the legs towards the chest, gently drop and land on
toes.
• Rest in the child pose.

Academy 55
Adhomukha
Vrikshasana
Hand Stand
• Strengthens your upper body, • Carpel tunnel syndrome, B.P,

shoulders, arms and wrists. heart disease, cerebral
thrombosis,
• Relieves Stress, improves back/shoulder/neck injury,
sense of balance and Increases headache should avoid this
Focus. pose.
• Improves blood flow to the • During pregnancy &

eyes, head and scalp. menstruation avoid strictly.

Academy 56
Parivrtta Paschimottanasana
28
Revolved Seated Forward Bend
Instructions:
Sit in dandasana.Stretch the right arm towards the left foot. Twist the
right forearm and the right wrist so that the right thumb points to the floor
and the right little finger points up. Then with the right hand hold the
outer side of the left foot. Take a breath.
Now, breath out, stretch the left arm over the right forearm keeping the
left wrist up. Twist the left forearm and the left wrist so that the left thumb
points to the floor and the left little finger points up. Hold the outer side of
the right foot and take a breath.
Breath out, twist the trunk about 90 degrees to the left by bending and
widening the elbows. Move the head between the arms and look up. The
back portion of the upper right arm near the armpit will rest across the
left knee. Try and rest the right side ribs on the left thigh.
Breath in, release the hands and move the trunk back to its original
position.
57
Parivrtta
Paschimottanasana
Revolved Seated Forward Bend

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Tones the abdominal organs Anyone suffering from severe

lower back pain or injuries.
Improves digestion
Anyone with low blood
Improve circulation pressure, migraine or vertigo.
Therapeutic for mild backaches
Increases vitality
Lengthens the sides of the torso
Reduces anxiety and stress
58
Parivritta Janu Shirshasana
29
Revolved Head-to-Knee Pose
Instructions:
• Sit in Dandasana. Now fold the right leg and place the heel closer to
the groin, right foot touching the left inner thigh.
• Now take the left leg further left opening up the groin.
• Inhale raise both the hands up, exhale and bend to the left, hold the
left big toe with left hand, left elbow on the mat to the right side of
the left knee.
• Right hand over the head, right bicep close to the ear, and hold the
left big toe. Open the chest up and look towards the ceiling. Twist as
much as possible.
• Inhale and come up. Exhale and relax. Repeat on the other side.

59
Academy
Parivritta Janu Shirshasana
Revolved Head-to-Knee Pose
• This asana gives a lateral • Pregnant women or people

stretch to the body, stretches with back complaints should
the hamstrings and the avoid this practice.
shoulders.
• It gives a beneficial
compression to the
abdominal muscles and
organs on one side of the
body and simultaneously
stretches them on the other
side. It prepares the body for
extended time to sit in
meditative asanas.

Academy
60
Ardha Baddha Padma
Paschimottanasana
30
Half Bound Lotus Forward Bend
Instructions:
Sit in dandasana bend your left knee.
Place your left foot on your upper right thigh., ensuring that the left knee
touches the ground.
Draw your left hand back and wrap it around your waist. Try to grab your
left foot with the left hand.
Relax your shoulders, inhale, and raise your right overhead. Exhale bend
forward to your right foot by your right hand.
Touch your chin on the right shin and keep gazing your toes or the nose.
Inhale lifting your chin and body to the center.
Exhale lower the right arm to the side and release your left foot and come
dandasana.

61
Ardha Baddha Padma
Paschimottanasana
Half Bound Lotus Forward Bend

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This asana benefits the liver and Low back injury especially if
spleen history of lumbar disc.
Gastric problems and People with hernia, Diarrhea,

constipation are alleviated with Asthma, Knee Pain should
this asana. also avoid this pose.
This pose helps to stimulate

intestinal peristalsis.
Calms the mind and central

nervous system reduces for high
blood pressure, depression, and
insomnia Helps relieve symptoms
of menopause
62
Akarna Dhanurasana
31
Archer pose
Instructions:
Sit in dandasana. Head, shoulders and back should remain straight

Keep your palms on your thighs and inhale deeply
Slide down the right hand towards your big toe of right foot, keep your
right leg straight, Hold the toe and pull the right foot towards your face
and slide down with left hand to reach big toe of your left foot
Left foot should remain firmly on the ground
Move your right foot with right hand in front of your face towards right
ear
Exhale and inhaling when lifting left foot with right hand Keep your
trunk and neck erect while doing this asana
Exhale and return to your original position

63
Akarna Dhanurasana
Archer pose
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It clears constipation Avoid this asana if you have
any disk prolapsed in the lower
It heals pain in the large intestines spine
and lower abdomen
areas If you had any recent surgeries
or injury of the spine,
Regularizes menstrual cycle for shoulders, hips or arms,
women then do not attempt this
posture.
It gives a good stretch to the
shoulders, hands, thorax, thighs and
the legs.
It massages the pancreas and is good

for diabetic patients.
64
Marichyasana - A
32
Sage Marichi’s Pose - A
Instructions:
• Sit in Dandasana. Now fold your left leg and put the left heel close
to the left hip. Keep your knee pointed upwards.
• Now inhale, stretch your hands upwards and exhale, bend forward
and take your left hand around the bent knee behind your back.
Hold your right wrist with your left palm at the back.
• Now suck your abdomen in and further bend forward to touch the
forehead to the knee. Don’t strain the neck.
• Keep the right toes pointed upward. Hold the posture while
breathing in and out normally. Inhale come back to center and
exhale stretch your left leg forward in Dandasana. Relax. Repeat
on the other side.

65
Academy
Marichyasana - A
Sage Marichi’s Pose - A
• Marichyasana is a forward • Avoid this pose if you are

extension and it calms the suffering from Hypertension,
mind and the body. migraine, headache, insomnia
and diarrhea.
• It stretches and massages the
internal organs and improves • In the case of severe back
the digestion. issues, one must avoid this
pose.

Academy 66
33
Sage Marichi’s Pose - B
Instructions:
• Sit in Dandasana. Place your left foot on right thigh. Now fold your
right leg, put the right heel close to the right hip. Keep your knee
pointed upwards.
• Now inhale, stretch your hands upwards and as you exhale, bend
forward and take your right hand around the bent knee behind your
back. Catch hold of your right wrist with your left palm.
• Now suck your abdomen in and bend further.
• Hold the posture while breathing in and out normally. Inhale come
back to center, exhale and stretch your legs forward in Dandasana.
Relax. Repeat on the other side.
Bodhi Online Yoga Teacher Training 67

Academy
Sage Marichi’s pose - B
• Marichyasana is a forward • Avoid this pose if you are

extension and it calms the suffering from Hypertension,
mind and the body. migraine, headache, insomnia
and diarrhea.
• It stretches and massages the
internal organs and improves • In the case of severe back
the digestion. issues, one must avoid this
pose.
• Avoid in case of severe knee

pain, hip or knee injury.

Academy
68
Marichyasana C
34
Sage Marichi Pose C
Instructions:
Sit in Dandasana
Bend your right leg at knees and place the sole of right foot flat on the
floor. Place the right heel near the perineum. The inner side of the right
heel should touch the inner side of the left thigh.
Exhale, turn the spine about 90 degrees to the right, so that the chest
goes beyond the bent right thigh and bring the left arm over the left thigh.
With an exhalation, wrap the left arm around the right knee and place the
right palm behind the waist.
Exhale deeply and bring the right arm at the back of the waist and clasp
both hands firmly holding the fingers or hold the wrist of the right hand if
possible.

69
Marichyasana C
Sage Marichi Pose C

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Massages abdominal organs, The practitioners with High or

including the liver and kidneys Low BP should avoid this
Stretches the shoulders Women should not practice

Stimulates the brain during their pregnancy
Relieves mild backache and Also, men and women with spinal
hip pain injuries should avoid this pose
until full recovery
Strengthens and stretches the
spine During diarrhea one must not
perform this pose at all
70
Marichyasana D
35
Sage Marichi Pose D
Instructions:
Starting in a seated position with the legs straight out in front of you.
Inhale bring the right ankle up onto the left thigh in half lotus posture.
Bend the left knee bringing the sole of the foot onto the floor as close
to the hips as possible.
Exhale Wrap the right arm around the left knee, and bring your left
hand behind your back to link fingers, hands, or wrists.
Inhale extend and lengthen the spine, focusing on twisting the ribs
round. Open the shoulders and look over your left shoulder. Imagine
twisting all the way up from the base of your spine.
Hold the posture keeping the breaths long as you can exhale then
release.

71
Marichyasana D
Sage Marichi Pose D

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Opens shoulders, tones and The practitioners with High or

strengthens abdominals and Low BP should avoid this
obliques
Women should not practice
Stretches and energizes the during their pregnancy
spine
Also, men and women with
Open the shoulders, neck, and spinal injuries should avoid
hips this pose until full recovery
Relieves symptoms of backache, During diarrhea one must not

menstrual discomfort and sciatica perform this pose at all
Stimulates liver, heart, lungs,

kidneys and spleen
72
Tryanga Mukha Eka Pada
Paschimottanasana
36
Three Parts Forward Bend Pose
Instructions:
Sit in Dandasana (Staff Pose)
Bring your left foot back as for Hero Pose (Virasana).
Exhale try to take hold of the outer edge of your right foot by bending
forward.
Inhale now pull the arms back, slowly lift and open your chest, exhale
drawn the chin towards your shin, bend your elbows and extend the
trunk forward.
Hold in this position as long as you can then exhale and come back to
the Staff Pose

73
Tryanga Mukha Eka Pada
Paschimottanasana
Three Parts Forward Bend Pose

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Regulates the digestion People should avoid this pose if

system. they have knee or back injury
Calms the mind and makes the

spine more flexible.
Stimulates and tones the

abdominal organs.
Helps to reduce the

constipation and flatulence.
Improves the flexibility in the

hamstrings, hips and knee
joint.
74
Krounchasana
37
Heron Pose
Instructions:
• Sit in Dandasana. Bend your left knee, left heel outside your left hip.
• Slowly bend your right leg in front so that your thigh comes closer to
the chest. Interlock your fingers, hold your right foot's sole and raise
your leg up, stretch your right foot as much as you can. Keep the back
straight.
• Keep breathing while holding the pose. Lower the right leg down, also
unfold the left leg and relax in Dandasana.

Academy
Krounchasana
Heron Pose
• Best forward bending Asana, • In the case of legs, Knees or

by which you’ll get a good hip injury strictly avoid this
stretch at your legs, back, pose.
hamstrings, knees, calves, and
hips. It is an amazing hip
opener Pose. This tones your
abdominal organs as well as
stretches your chest.
• Highly beneficial for people

who are facing problems with
flat feet, good for the
digestive system, and it cures
problems related to gas.
Academy 76
Baddha Padmasana
38
Locked Lotus Pose
Instructions:
• Sit in Padmasana.
• Hold the right big toe with the right hand and the left big toe with the
left – from behind.
• Sit tall with normal breathing.
• After a few breaths, relax and sit in Dandasana.

Academy 77
Baddha Padmasana
Locked Lotus Pose
Alternative Instructions:
• Sit in padmasana. Place both the hands behind and crossed.
• Exhale, lean forward slightly, and reach for the right big toe with the
right hand and the left big toe with the left hand. If it is difficult to
grasp the toes, stretch the shoulders back so that the shoulder blades
are brought nearer to each other.
• Hold the big toe of the foot which is uppermost first. Remain in the
final position for as long as it is comfortable.
• Return to padmasana, cross the legs the other way around and repeat
the practice.

Academy
78
Padma parvatasana
39
Lotus Mountain pose
Instructions:
Sit in Padmasana
Place your hands on the mat and support your weight
Stand on your knees, find the balance
Release your hands off the mat and into Pranam Mudra (Namasté)
Gaze at one point
Hold this position as long as comfortable
Release your buttocks down and change the position of your legs
Repeat for the same length of time

79
Padma parvatasana
Lotus Mountain pose

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Develops a sense of balance

• Avoid forcing yourself to
Aims to steady the body
remain in this asana as that
will injure your knee.
Calms the mind
• People suffering from severe
Directs the flow of prana from back pain, knee injury, ankle
bottom to top injury must avoid.
Relaxes the nervous system
Stimulates the digestive process
80
Baddha Konasana B
40
Bound Angle Pose B
Instructions:
● Sit in Dandasana. Bring the soles of both the feet together.
● Interlock both the hands around the toes.
● Pull the legs close, so the heels are near the groin area.
● Keep the back erect and knees pressed down towards the ground.
● Breathe in and out slowly and deeply.

81
Baddha Konasana B
Bound Angle Pose B

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• It stimulates the Mooladhara People with knee or groin injury

& Swadhishtana chakras. should avoid this practice.
• Stretches the inner thighs

knees and groin. Good for the
reproductive organs for both
men and women.
• Soothes menstrual discomfort,

Sciatica and relieves
symptoms of menopause.
• Practicing during pregnancy

eases child birth.
82
41
Bharadwaja’s Twist Pose
Instructions:
• Sit in Dandasana.
• Place the right foot beside the right hip as in Veerasana, fold the left
leg place the left foot on the right thigh, pull it closer to the upper
body.
• Twist towards your left and place the right palm on the left knee. You
can hold the toes of the left foot with your left hand if possible, from
behind, as in the image.
TIP – Twist to the opposite side of the leg that is placed as in Veerasana.

83
Bharadwaja’s Twist Pose
• Stretches the spine, shoulders • Supine twists are safer in the

and hips. beginning. Avoid jerky
movements in the practice.
• Massages the abdominal
organs. • Women are advised not to
practice this pose during
• Relieves lower back pain, neck menstruation or/and pregnancy.
pain and sciatica.
• Kindly avoid if experiencing
• Helps improving digestion.
• High or/and low BP
• Headache
• Diarrhea
• Insomnia
84
Kurmasana
42
Tortoise Pose
Instructions:
Sit in Dandasana, Place the hands on the ground beside the hips.
Press the thighs into the floor, flex the toes and lift the chest, keep the
knees as wide as your shoulders, keeping the toes flexed, bend the
knees.
Extend the arms and chest forward towards the ground in between the
legs.
Fold the legs a little bit more so that you can drop the shoulders under the
knees, stretch the arms out to the sides, rotate the thighs inward and
straighten out the legs.
Inhale to stretch the arms and chest to the sides, exhale to extend the
spine forward, take a few breaths in the pose and release.

85
Kurmasana
Tortoise Pose
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It stretches your legs, back, Avoid this asana in case of

shoulders and chest also. shoulder, back and arm injury.
It improves the functions of the Pregnant women must avoid this

respiratory and digestive asana.
systems.
People suffering from sciatica or
It lengthens the back muscles. chronic arthritis should not do this
asana.
The stance helps you to
spread out both your shoulders Those who suffering from
and your hips Herniated disks must avoid this
asana.
86
Eka Pada sirsasana
43
Foot-behind-the-Head Pose
Instructions:
Sit in dandasana, bend the right knee, turning it slightly out to the side.
Then bring the right arm under the calf muscle and hold the outside of the
leg just above the ankle. With the left arm hold the outside of the right
ankle.
Then raise the right leg slowly using the arm and hands. Bend your chest
forward and twist slightly to the left.
Now place the right leg on top of the right shoulders and keep the right
foot behind the head at the nape of the neck. Then finally, place the
hands in front of the chest.
You should try to straighten the spine and hold the head upright. Then
hold the pose for as long as comfortable. Slowly release the leg and
return to the starting position.

87
Eka Pada sirsasana
Foot-behind-the-Head Pose
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It increases the blood flow Do not attempt this asana if you

especially in your back. With the have a knee, ankle, back or neck
increased blood flow toxins are injury.
removed that accumulate.
In case of hip, knee, neck or back
This pose Improve your injuries strictly avoid this asana
hemoglobin levels.
It helps people who suffer from

anemia and also from nervous
trembling.
88
Simhasana
44
Lion Pose
Instructions:
Sit in Vajrasana and spread your knees, Your spine should straight but
as relaxed as possible.
The fingers of your hands should face backward and be kept straight in
between your legs.
Now inhale and take out your tongue. Try to look between in the
eyebrows and exhale.
During exhaling roar like a lion. (Roaring sound “Haa”).
After Roaring hold the pose for 20 to 30 sec. Repeat this process about
4 to 6 times.
After doing Simhasana while taking the saliva inside the mouth,
massage the throat lightly.

89
Simhasana
Lion Pose
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The best exercise for face,

People with weak wrists
eyes, tongue and throat.
should be practice in
Vajrasana Posture. don’t put
Clears the Vocal cords.
the hands on the floor.
Simhasana properly opens the
Respiratory tract.
If you have any kind of knee
.
injury, you could sit on a chair
Prevents soreness of the throat.
and practice the pose
Useful for tonsils, thyroid and
other problems related to throat.
Do not practice this asana, if
you suffer from any chronic
Best pose for those children
illnesses or physical problems.
who lisp.
It cures bad breath. And

improves the tone of the voice.
90
Kukkutasana
45
Rooster Pose
Instructions:
• Start in Padmasana
• Now insert the arms in the gap between the thighs and calves in such a
way that your lower arm is entirely through the gap.
• Now place the palms on the ground. Shifting the body weight entirely
on to the palms, slowly raise the knees and hips off the floor.
• Gaze at a point in front, and keep breathing in the final posture.
• To relax, slowly drop the hips and knees on the floor, release the
hands and relax the legs.

91
Kukkutasana
Cock Pose - Rooster Pose
• Strengthens the arms • People suffering with Carpal

Tunnel Syndrome should avoid
• Improves flexibility of thighs,
calves and ankles • Any wrist injuries should not
attempt this asana
• Shoulders become strong
• Avoid practicing if you have
• Increases focus and balance any severe knee, or ankle pain.
92
Garbha Pindasana
46
Embryo in Womb Pose
Instructions:
Sit in Padmasana. Insert an arm between the thigh and calf of each leg
and bend the elbows under the calves.
Fold the arms upward and raise the legs. Exhale, hold the ears,
balancing the whole body on the coccyx.
Maintain the final position for as long as is comfortable. Breathe

normally. In the final position the breath is shallow because the stomach
and lungs are compressed.
Let go of the ears, lower the legs and slowly release the arms from the
legs.
This asana may also be performed lying on the back.

93
Garbha Pindasana
Embryo in Womb Pose

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This asana has a regulating

This asana should not be
effect on the adrenal glands
practiced with problems of the
and calms an excited mind.
hips, knees or ankles.
It massages and tones the
This asana should not be
abdominal organs, stimulates
practiced if any abdominal
the digestive fire and increases
surgery is done recently.
the appetite.
It also develops a sense of

balance
94
Purna Matsyendrasana
47
Full Spinal Twist Pose
Instructions:
Sit in dandasana
Place the left foot on the right hip joint, as near the side of the waist as
possible.
Bend the right leg and raise the knee, Place the right foot on the left side of the
left knee.
Carefully twist the spine to the right-hand side. Try to place the left armpit
against the right side of the raised right knee. Try to grasp the right ankle with
the left hand.
Place the right arm behind the back. This is the final pose.
Twist the head to the right.
Now, slowly, return to the initial position.

95
Purna Matsyendrasana
Full Spinal Twist Pose

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Increase hips and spine Should be avoided during

flexibility. pregnancy and menstruation
due to the strong twist in the
Removes the wastes and abdomen.
improves digestion
People with Heart, abdominal
Stimulate heart, kidneys, liver, or brain surgeries should not
spleen and lungs. practice this asana.
Open the neck, hips and Care should be taken for those
shoulders. with peptic ulcer or hernia.
Relieve fatigue, sciatica, Those with severe spinal

backache and menstrual problems should avoid
discomfort.
.
96
Upavistha Konasana
48
Wide Angle Seated Forward Bend
Instructions:
To begin this asana, sit erect, and open up your legs such that they are at a 90-
degree angle with your pelvis.
Let your toes point up as your flex your feet and align your knees. You must
feel a curve in your lower back.
Place your palms on the floor, such that they are behind your hips.
Now supporting your lower back, and sucking your stomach in, exhale and
fold. Gently move your hands in front of you and stretch your spine as much as
you can.
Breathe long and deep as you hold the pose.
Exhale and gently come back up. Bend your knees and pull your legs back
together.
97
Upavistha Konasana
Wide Angle Seated Forward Bend

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Activates your core muscles and In case, there is too much
stretches your hamstrings stress around thighs and
adductor muscles of the groin. knee areas, avoid doing this
asana.
It stretches the inside and back
muscles of your legs and Do not go deeper into the
strengthens your vertebral pose by applying force to the
columns makes your spine back, as the lower back
stronger. muscles and gluteus muscles
are stretched to the
maximum.
It calms your mind and relaxes
your body.
Helpful in arthritis and sciatica

along with detoxifies your kidneys.
98
Parivrtta Upavistha Konasana
49
Revolved Seated Angle Pose
Instructions:
Sit in dandasana
Open the legs wide apart. Stretch sideways towards the right leg.
Bring the right elbow to the mat, to inside of the right leg and grab the
toe with index and thumb.
Lift the left arm up and over the head to clasp top of foot. Rotate chest
upwards, eye gaze upwards.
To exit the pose, release both toe holds and lower the left arm.
Lift/press back to upright seated position. Repeat the other side.

99
Parivrtta Upavistha Konasana
Revolved Seated Angle Pose

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Stretches hamstrings, inner It should be avoided if people

thighs and hip joints have Slipped disc, Hernia,
Sciatica
Opens chest, shoulder and
upper back
Tones and massages

abdomen and internal organs
Strengthens and stretched

upper back, oblique and flank
muscles
100
Ubhaya Padangusthasana
50
Both Big Toes Pose
Instructions:
Lie on your back. Keep your feet together and hands by the side of
your hips, head resting on the ground.
Exhale and come to Halasana, extend your arms and take them
behind your head.
Hold both your big toes and stretch your legs, Inhale and slowly
stretch your legs to point your toes towards the ceiling.
Lift your upper body and balance your weight on your sitting bones.
Push your head back slightly and focus in between your eyebrows.
To come out of this pose, release your legs and sit in Dandasana /
Staff Pose.

101
Ubhaya Padangusthasana
Both Big Toes Pose

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Calms your mind. Anyone suffering from severe

spinal or knee injuries.
Regulates your reproductive
system. Avoid during pregnancy
Stretches and strengthens your Avoid during menstruation

legs and arms.
Improves digestion and

massages your abdominal
organs.
Improves blood circulation and

stimulates your nervous
system.
102
Padangusthasana
51
Single Toe Balance Pose
Instructions:
Sit on the floor with stretched legs in front of you.

Now, bend your left leg and bring the foot to the left buttock.
Then, bend your right leg and place the right foot next to the left foot.
Shift the weight forward onto the toes and place your hands by your
sides for support.
Now, Lift the right foot up and place it on the left thigh.
Keep the left thigh parallel to the ground. Adjust the left heel so that it
presses against the perineum.
The entire body weight is now borne by the toes and ball of the left
foot.
Once you master the above position, join the palms in front of the
chest.
103
Padangusthasana
Single Toe Balance Pose

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It strengthens thigh muscles, Avoid this Asana with

calf muscles, buttock and waist problems in the ankles or
muscles and the foot (toe). knees.
It also strengthens back

muscles and backbone as well.
It reduces the chances of

constipation as it also creates
some pressure on abdomen
muscles which ultimately
affects the digestive system
and its organ.
104
Eka Pāda Rājakapotāsana
22
One Legged King Pigeon Pose
Instructions:
• From Adhomukha Swanasana, Inhale and lift the right leg up, exhale
and come to Kapotasana.
• Keep stretching your left leg back, place the knee and toes flat on the
floor.
• Inhale deeply, exhale and fold the left leg. Hold the big toe with your
left hand. Now rotate the elbow outwards, point the elbow towards the
ceiling. Raise your right hand up and try holding the left big toe. Keep
breathing while holding the pose.
• Now release the hands. Exhale come back to Adhomukha Swanasana.

Repeat on the other side.

Academy 105
Eka Pāda Rājakapotāsana
One Legged King Pigeon Pose
• It stretches your entire lower • In case of ankle or knee injury

body. avoid this asana.
• It massages the abdominal • Pregnant women and people

organs, thereby improving who have tight thighs, avoid
digestion. this asana.
• Strengthens the back and

relieves sciatica. This pose
makes the hips more flexible.
The profound stretch calms
the mind.
• It opens up the the chest.

Academy 106
Hanumanasana
53
Monkey Pose
Instructions:
Start with ashwa sanchalana
Slowly slide the left foot backward and the right foot forwards without
taking the undue strain. Move the legs as far as backward and forwards.
Now, balance the weight of the body with your hands, try to put the
buttocks on the floor, relax the whole body.
Place the hands together in front of the chest, breathe slowly and
comfortably.
The same thing repeats with the right leg pointing backward.

107
Hanumanasana
Monkey Pose
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It helps to stretches the thighs, It shouldn’t be practiced by

hamstrings, and groins. those who have a stiff body.
Groin problems
It helps to stimulate the Hamstring injuries
abdominal organs.
It is an excellent test of leg

flexibility at the hips.
The asana is very useful in

treating or preventing sexual
problems.
The regular practice of this

asana helps to ease childbirth.
108
Kapotasana
54
King Pigeon Pose
Instructions:
Begin with supta vajrasana
Place both palms above the shoulder then lift complete back then drop
the elbows on the ground.
Walk your hands in backward direction towards the knees such that
fingers touch heels. After they touch each other, hold them firmly.
Holding both your feet, squeeze the elbows towards each other and
push the hip forward.
Hold the final pose as long as you can then slowly release and relax in
child pose.

109
Kapotasana
King Pigeon Pose

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Increases flexibility in spine, Do not perform this pose if you

arms, thighs, calf muscles, hands have low or high blood pressure.
and shoulders.
People affected by insomnia,
Treats urinary disorders hypertension and migraine
Stimulates nervous system and should avoid this pose.
increases oxygen intake
Do not practice this pose in case
Tones throat muscles and organs of serious low back or neck
inside the rib cage, abdomen, and injury.
chest.
Improves digestive system

Relieves sciatica pain and makes
lungs stronger
110
Supta Padangusthasana
55
Reclining Big Toe Pose
Instructions:
Lie down on the ground on your back (Supine pose).
Then keep your hands just beside your body palms facing down.
Then bend your left leg from your knee and bring your left thigh
very close to your body.
Then slightly press your thigh against your belly firmly place your
left leg straight.
Now, steadily lift up your left hand try to tightly hold your toes or
ankles with your fingers.
Stay in this position as long as you can then slowly release.

111
Supta Padangusthasana
Reclining Big Toe Pose

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Alleviates stiffness in lower Avoid doing this asana if you

back and some kinds of have a headache or
backache diarrhea.
Stretches hamstrings, If you have blood pressure,

calves, and inner thighs raise your head and neck
using a folded blanket, and
Relieves arthritis pain in hips then practice the asana.: Put
and knees a folded blanket under your
head
Aligns pelvis
112
Parshva Halasana
56
Side Plough Pose
Instructions:
• Lie on the mat in supine position. Keep the feet together and place the
palms close to the thighs. Inhale, slowly lift the legs up to a 90 degree
angle.
• Support the back with your hands and gently raise the hips & lower back,
off the mat.
• Exhale extend the legs behind over the head and place the toes on the mat.
• Try to keep the back perpendicular to the mat.
• Hold the posture while breathing normally. Exhale, release the posture by
bringing the legs on the floor and relax in Shavasana.

113
Parshva Halasana
Side Plough Pose

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• Stimulates the abdominal Avoid practicing Halasana in

organs and the thyroid gland. case you suffer from slipped disc,
severe back pain and neck pain,
• It improves the digestive sciatica, hernia, menstruation and
system. Very beneficial for frequent headaches.
diabetes patients.
• Calms the brain and reduces

stress, anxiety.
• Helps relieve the symptoms

of menopause. Therapeutic
for backache, headache,
infertility, insomnia, sinusitis.
114
Supta Konasana
58
Reclining Angle Yoga Pose
Instructions:
• Lie on the mat in supine position. Keep the feet together and place
the hands close to the thighs. Inhale slowly lift the legs up to a 90
degree angle.
• Support the back with your hands and gently raise the hips & lower
back off the mat.
• Exhale extend the legs behind over the head and place the toes on the
mat. Try to keep the back perpendicular to the mat.
• Hold the toes with your palms and spread your legs wide apart.
Maintain the pose while breathing normally. Exhale, bring the legs
closer, bring them on to the mat, hands beside the hips relax in
Shavasana.

Academy 115
Supta Konasana
Reclining Angle Yoga Pose
• Tones the legs. • Avoid this pose in case of

diarrhea, menstruation,
• Improves digestion. slipped disc, severe back pain,
Stimulates thyroid gland, neck pain, hernia, high blood
helping with metabolic pressure.
problems.
• It stretches the spine, legs,

back, arms, thighs and calves.
• Improves concentration.

Academy 116
Karnapidasana
59
Knee-to-ear-pose
Instructions:
• Lie on the mat in supine position. Keep the feet together and place
the palms close to the thighs.
• Inhale slowly, lift the legs up to a 900 angle.
• Support the back with your hands and gently raise the hips & lower
back, off the mat. Exhale extend the legs behind over the head and
place the toes on the mat.
• Now slowly bend your legs place knees beside the ears, interlock
your fingers and stretch your hands forward. Make sure your
buttocks are facing upwards. Hold the posture while breathing
normally. Exhale, release the posture by bringing the back the legs
down on the floor and relax in Shavasana.

Academy 117
Karnapidasana
Knee-to-ear-pose
• This pose stretches and • Avoid this pose in case of

strengthens your back bone. diarrhea, menstruation,
Gives strength to the lungs slipped disc, severe back pain,
and is beneficial for asthma neck pain, hernia, high blood
patients. pressure.
• Stimulates the abdominal

organs and thyroid gland.
• Stretches the shoulders and

spine.
• Also helps to alleviate fatigue,

stress, and insomnia.
Academy 118
Urdhva Mukha Paschimottanasana
60
Upward Facing Intense Stretch
Instructions:
Lie down in supine pose.
Exhale and come to Halasana, extend your arms and take them behind your
head, hold both your big toes and stretch your legs.
Inhale and slowly stretch your legs to point your toes towards the ceiling.
Lift your upper body and balance your weight on your sitting bones.
Touch your forehead to your shin bones. Make sure your back and your knees
are straight. Bring your elbows next to your calves.
To come out of this pose, release your legs and sit in Dandasana / Staff Pose.

119
Urdhva Mukha Paschimottanasana
Upward Facing Intense Stretch

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Relieving lower back pain, If you have asthma avoid this

strengthen the lower back asana
Prevent a hernia, calm the If you have back/knee/hip or

mind , remove anxiety & stress ankle injuries avoid this asana
Tone kidney and abdominal And if you have severe

organs and improves digestion headache, diarrhea do not try
this.
Stretch and lengthen the leg
muscles
Improves blood circulation and

strengthen hip flexors
120
Pindasana
61
Embryo Pose
Instructions:
Lie down in supine pose.
Inhale and raise your feet, bring them into the Halasana or plow posture.
Support your back with your hands; Your elbow should be touching the
ground. Next, bend your legs in Padmasana posture.
Wrap your hands around your feet and bring them to your face so that your
face and your knees come close to each other.
Keep your eyes on your nose or on your naval, whichever helps you maintain
the final pose.
After that, slowly bring your feet back

121
Pindasana
Embryo Pose
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Relaxes the spine, especially People who are affected by back

the lumbar spine pain, headache or high blood
pressure should not perform this
Relaxes and stabilizes the asana.
mind and body
Those who have injuries in
Strengthens arms, shoulders knees, shoulders, neck or hips
and neck muscles should not practice Pindasana.
Increases hip and knee

flexibility
Helps to strengthen abdominal

muscles.
122
Yoga Nidrasana
62
Yogic Sleep Pose
Instructions:
Come into the Happy Baby Pose after that breathe in along. Keep
your knees close to the chest and hold the hands to the feet.
Now, cross one of your ankles over the other, that is, make a cross.
And make some space on the knees.
From here, keep both of your ankles in the direction of the head, use
both hands to help the left knee fall behind your left shoulder and the
right knee behind your right shoulder.
Now, push your feet from the top of your head towards the floor.
Keep your heel in such a way that your head can support it.
Then bring both hands to your lower back and try to hold them
together, In this position, you look can up and stay as long as you can

123
Yoga Nidrasana
Yogic Sleep Pose

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Improves blood circulation of your
body and stimulates the CNS A person suffering from
severe back pain should not
Stretches chest, lungs, shoulders, do this asana.
throat, upper and lower back
Stimulates abdominal organs and If you are a patient of lumbar
improves digestion disc herniation, do not do this
asana.
Strengthens and stretches the
bones of the spine, ligaments in Do not do this asana if you
the neck region are a patient of high BP or
asthma.
Tones adrenal glands, pancreas,
kidney and lungs
Provides relief from menopause
and menstrual cramping
124
Viparita Dandasana
63
Inverted Staff Pose
Instructions:
Come to supine pose, bend your knees and draw your heels close to the
knees as possible, the soles of the feet a little wider than your hips.
Bend your arms and place your palms by your ears, fingertips facing the
shoulders.
While keeping your arms straight, place the fingers of both your hands
behind the head.
Now, Lift your hips, shoulders, and head from the floor, and the crown of
the headrests on the ground. Place it between your hands and feet.
Inhale slowly and exhale vigorously which will help to straighten the legs
completely, Hold the pose as long as you are comfortable.

125
Viparita Dandasana
Inverted Staff Pose

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It is beneficial in stretching the Should be avoided if you are
calves, hamstrings, hips thighs and suffering from neck, back,
the groin shoulder or wrist
It strengthens the abdominal muscles This yoga pose should not be

and massages the intestines and practiced if you have frequent
internal organs of the digestive headaches and migraine.
Infertility can be helped and treated You should also not perform this
inverted yoga pose if you have any
It is also very beneficial for females chronic spinal or neck problems.
who are menstruating as this helps in
relieving the discomfort.
126
Eka Pada chakrasana
64
One Legged Wheel Pose
Instructions:
Lie down in supine pose, fold your knees and bring your heels closer to
your
. sitting bones. Place your heels flat on the floor.
Bend your elbows and place your palms on the next to your head and your
fingers are pointing toward your shoulders.
Press your feet and palms against the floor. Exhale and gradually lift your
hips off the floor
Press your feet and palms in to the floor, lift your head off the floor and
straighten your arms as much as possible.
Once you gain your balance, slowly lift your right leg off the floor and bend
your right knee to point towards the ceiling, Slowly straighten your right leg
as much as possible then bring your right leg down.

127
Eka Pada chakrasana
One Legged Wheel Pose

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Relieves stress, anxiety,

Anyone suffering from severe
depression and fatigue.
back, neck or head injuries,
carpal tunnel syndrome, heart
Stimulates your thyroid and
problems, high or low blood
pituitary glands.
pressure, diarrhea.
Stretches your chest and lungs.
Avoid during pregnancy.
Increases flexibility.
Strengthens your arms, wrists,

legs, hips, abdomen, spine and
shoulders.
Recommended for people with

infertility, asthma, back pain
and osteoporosis.
128
Purna Chakrasana
65
Complete wheel pose
Instructions:
Lie down on your back with feet apart, bend your knees and place your
feet on the ground close to your body.
Now bring your palms under your shoulders such that the fingers point
towards the shoulders and the elbows are shoulder-width apart.
Inhale and press your palms firmly into the floor. Lift your shoulders
and elbow firmly into the floor, Initially perform Chakrasana.
Do exhale slowly and then move your palms towards the heels.
Do keep the crown of your head just near your hips.
The hands and legs should be very firm and perfectly stretched out.
Then come back to normal position.

129
Purna Chakrasana
Complete wheel pose

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It strengthens the liver, Do not try this Yoga Pose in

pancreas, and kidneys. case of a back injury.
Excellent for the heart. If you are suffering from heart

Good for infertility, asthma, and problems, then don’t try this.
osteoporosis.
A headache, Diarrhea, and
It Strengthens arms, shoulders, carpal tunnel syndrome.
hands, wrists, and legs.
High or low blood pressure.
Strengthens the arms and
wrists, legs, buttocks, Avoid if suffering from a hernia.
abdomen, and spine
Stimulates the thyroid and

pituitary glands.
130
Eka Pada Sarvangasana
66
One Legged Shoulderstand
Instructions:
Let us come to Sarvangasana
As you inhale in and exhale out slowly bring down the right leg as we do in
Halasana, while keeping the left leg in the shoulder stand pose.
The right leg should be stiff and straight with no bends in the knee joint.
Same rule applies to the left leg which is standing straight no bends in the
knee joint.
Stay in the pose for some time and then try to perform the same pose for the
other side which means left leg down and right leg up.

131
Eka Pada Sarvangasana
One Legged Shoulderstand

fff
Stimulates the thyroid and

In the case of enlarged thyroid,
parathyroid glands and
liver, spleen, cervical spondylitis,
normalizes their functions.
slipped disc, menstruation, high
and low BP, glaucoma, pregnancy
Strengthens the arms and
avoid this pose.
shoulders and keeps the spine
flexible.
Nourishes the brain with more

blood , reduces anxiety,
insomnia, irritability.
Brings relief from constipation,

indigestion and varicose veins.
132
Parsvaika Pada Sarvangasana
67
Side Shoulderstand
Instructions:
Come to Shoulder Stand.
Now slowly bring down the right leg sideways to the floor. Do not worry
if does not touches the floor on the first instance. Bring it down as far as
you can.
Make sure the left leg is straight during the whole time.
Remain in that pose for a while and bring it back and repeat it with the
left leg on the side.

133
Parsvaika Pada
Sarvangasana
Side Shoulderstand
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Stimulates the thyroid and In the case of enlarged thyroid,

parathyroid glands and liver, spleen, cervical
normalizes their functions. spondylitis, slipped disc,
menstruation, high and low BP,
Strengthens the arms and glaucoma, pregnancy avoid this
shoulders and keeps the spine pose.
flexible.
Nourishes the brain with more

blood , reduces anxiety,
insomnia, irritability.
Brings relief from constipation,

indigestion and varicose veins.
134
Urdhva Padmasana
68
Upward Lotus Pose
Instructions:
Come to sarvangasana.
Slowly bend your left leg and place the feet on the right thigh, and
then bend the right leg and place the feet on the left thigh.
Interlock both your legs as you do during the Lotus pose. Then bend
the legs towards to the head both knees should be parallel to the
ground.
Then slowly take our hands from back support and hold the knees.
Now breathe normally and hold the position as long as you can.
Slowly and gently straighten the legs and bring them down on the
floor.

135
Urdhva Padmasana
Upward Lotus Pose

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It gives all the benefits of the
classical inverted asanas like It should not be performed by
Sirsasana. those suffering from spondylitis.
It is good for Brahmacharya or Those with any injury to neck

celibacy. and shoulders should avoid this
pose.
There is increased flow of
blood to the brain removing If you suffer from vertigo, do
many nervous and glandular this pose with caution with
disorders. some one to help during the
practice.
This can help to improve
memory and remove tiredness
during mental work.
136
Urdhva Dandasana
69
Upward Facing Staff Pose
Instructions:
Begin with Balasana / Child’s Pose.
Interlace your fingers to create a strong fortress for your head.

Bring the crown of your head on the floor and rest the back of your head
against your interlocked fingers.
Lift your knees off the floor, Straighten your back by slowly walking your
toes towards your face.
Slowly bend your knees and bring your heels closer to your sitting bones.
Inhale and straighten your knees. Your body should be in straight line.
Engage your abdominal muscles and draw your navel upwards.

Exhale and slowly lower you legs as a single unit until they are parallel to
the floor. Keep your legs straight, strong, and tightly together.

137
Urdhva Dandasana
Upward Facing Staff Pose

fff
Reduces stress and anxiety.

Anyone suffering from severe
Improves core strength and back, neck, stomach or head
blood circulation to the brain. injuries.
Slows down ageing. Anyone suffering from high or

Massages internal organs. low blood pressure, heart
Improves digestion. problems, weight issues,
hernia.
Strengthens your arms,
shoulders, spine and abdominal Avoid during menstrual cycles
muscles. and pregnancy

varicose veins, thyroid, asthma,
infertility and diabetes.
138
70 Shirshasana
Headstand
Instructions:
• Sit in Vajrasana. Drop your elbows on the mat and interlock the
fingers. Now bring down your crown of the head to the mat on the
floor and back side of your head is touching your palms.
• Straighten your legs and slowly walk closer to your head. Your back
should be straight. Now bend your knees, slowly raise your legs one
by one and try to balance with folded legs.
• Now slowly straighten your legs up, pointed to the ceiling.
• Breathe normally while holding the pose. (make sure 80% of the
weight is on the elbows not on the head).
• Hold the position as long as you can. Gently bend your knees and
bring the heels near the buttocks and drop your legs down. Come to
child pose.
Academy
Shirshasana
Headstand
• It awakens Sahasrara chakra. • A person with back injury,
Stimulates pituitary and neck injury, headache or
pineal glands. Enhances migraine, heart condition, low
memory power. Calms the BP, high BP shouldn’t practice
mind and helps relieve stress. Sirshasana.
Helps to rectify many forms
of nervous and glandular • Avoid practicing during
disorders. menstruation, pregnancy, eye
problems, impure blood and
• Strengthens arms, spine and inflammation in the ears.
lungs. Helps relieve the
Therapeutic for asthma,
infertility, insomnia,
migraine, thyroid, varicose
veins, piles, diabetes and
sinusitis. Academy
140
Baddha Kona sirsasana
71
Bound Angle Headstand
Instructions:
Begin with Balasana / Child’s Pose.
Lift your head and keep your elbows should be perpendicular to your
shoulders. Interlace your fingers to create a strong fortress for your
head.
Bring the crown of your head on the floor and rest the back of your
head against your interlocked fingers, lift your knees off the floor.
Straighten your back by slowly walking your toes towards your face.
Slowly bend your knees and bring your heels closer to your sitting
bones. Point your toes towards the ceiling.
Inhale and straighten your knees. Your body should be aligned in a

straight line.
Bend your knees and press the soles of your feet together. Spread your
knees as comfortably
Bodhias youYoga
Online can.
Teacher Training Academy
141
Baddha Kona sirsasana
Bound Angle Headstand

fff
Reduces stress and anxiety. Anyone suffering from severe
Improves blood circulation to the back, neck or head injuries.
brain. Anyone suffering from high or
low blood pressure, heart
Strengthens your arms, problems, weight issues,
shoulders, spine and core hernia.
muscles.
Avoid during menstrual cycles.
Stretches the groins and hip
flexors. Avoid during pregnancy.

varicose veins, thyroid, asthma,
infertility and diabetes.
142
Mukta Hasta sirsasana
72
Free Hands Headstand Pose
Instructions:
Put the crown of the head towards the mat.
Straighten the hands, palms facing up, and press strongly towards
the ground.
Walk the feet as close as possible. When the hips are high enough
and in line with your shoulders, legs start to come up almost
automatically.
Activate your bandhas to keep the body steady. Head and palms are
pressing strongly, finding balance in the pose.
Stay with the ujjayi breath and keep lengthening up.

143
Mukta Hasta sirsasana
Free Hands Headstand Pose

fff
• It awakens Sahasrara chakra. • A person with back injury, neck

Stimulates pituitary and pineal injury, headache or migraine,
glands. Enhances memory heart condition, low BP, high
power. Calms the mind and BP shouldn’t practice
helps relieve stress. Helps to Sirshasana.
rectify many forms of nervous
and glandular disorders. • Avoid practicing during
menstruation, pregnancy, eye
• Strengthens arms, spine and problems, impure blood and
lungs. Helps relieve the inflammation in the ears.
Therapeutic for asthma,
infertility, insomnia, migraine,
thyroid, varicose veins, piles,
diabetes and sinusitis.
144
Baddha Hasta Sirsasana
73
Bound Hand Headstand
Instructions:
Kneel down on a or mat
Fold the arms in front of the chest and catch the right upper arm near
the elbow with the left hand. Similarly catch the left upper arm with the
right hand.
Rest the elbows and the folded forearms on the blanket. Bend forward
and place the crown of the head on the blanket just beyond the folded
forearms.
Raise the knee from the floor and stretch the legs out straight.
Press the forarms down, exhale and gently push the trunk slightly back
without losing the handgrip and pull the legs off the floor.
Bring the legs up so that your body is in one straight line,

Lower down your legs trying to keep the knee straight.

145
Baddha Hasta Sirsasana
Bound Hand Headstand

fff
Calms the brain and helps relieve High blood pressure, heart
stress and mild depression disease, thrombosis,
arteriosclerosis
Stimulates the pituitary and pineal
glands Severe neck problems, like
spondylitis
Strengthens the arms, legs, and
spine During headache or migraine,
Chronic constipation
Helps relieve the symptoms of
menopause During pregnancy and
menstruation
Therapeutic for asthma, infertility,
insomnia, and sinusitis
146

Level 3 Asanas - Part 1 Final One

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Level 3

Registered Yoga School

Bodhi Online Yoga Teacher Training Academy 2

Extended Hand-To-Big-Toe Pose

• Keep breathing while holding the posture.

• Repeat on the other side.

Bodhi Online Yoga Teacher Training

Extended Hand-To-Big-Toe Pose

• It improves sense of • If you have low or high blood

Bodhi Online Yoga Teacher Training

Revolved Bound Side Angle Pose

Bodhi Online Yoga Teacher Training Academy

Revolved Bound Side Angle Pose

Calms the mind. Don't do this pose if you are

Massages the abdominal

Improves core strength.

Bodhi Online Yoga Teacher Training Academy

Half Bound Lotus Standing Forward Bend

• Stand in Tadasana. Gaze at a fixed point. Start balancing on the right

Bodhi Online Yoga Teacher Training

Half Bound Lotus Standing Forward Bend

This asana stimulates: People suffering from

• Improves blood circulation • People with weak legs or high

• Cautions of inverted postures

Bodhi Online Yoga Teacher Training

• Begin in Warrior I stance with the right leg back.

• Inhale and come back up. Exhale and relax.

Bodhi Online Yoga Teacher Training

• Strengthens your thighs, • Knee injuries –be on the toes

• Opens up your hips and • Avoid if you have lower back

• Shoulder injuries - modify arm

Bodhi Online Yoga Teacher Training

Stay in this position for about 8 to 10 seconds with normal breathing.

Bodhi Online Yoga Teacher Training Academy

Bodhi Online Yoga Teacher Training Academy

Standing Forward Fold Pose

Begin standing in Mountain Pose (Tadasana)

Bodhi Online Yoga Teacher Training Academy

Standing Forward Fold Pose

Calms the brain High and low blood pressure

Strengthens the thighs, knees,

Stretches the back of the leg,

Bodhi Online Yoga Teacher Training Academy

Come to Tadasana on the mat and take a deep breath.

While doing this asana, keep breathing in the same motion.

Bodhi Online Yoga Teacher Training Academy

It helps in strengthening the leg People with chronic lower back

Bodhi Online Yoga Teacher Training Academy

• Place hands on the floor shoulder-distance apart and 6–8 inches

• Press arms as straight as possible while bringing feet and buttocks

Bodhi Online Yoga Teacher Training Academy

• Improves focus • Avoid if you have wrist

• Strengthens core, upper • Avoid if you have a hip

Bodhi Online Yoga Teacher Training Academy

One-Legged Crane Pose

Squat on the floor with legs slightly apart.

Raise the heels and balance yourself on the toes.

Bodhi Online Yoga Teacher Training Academy

One-Legged Crane Pose

This asana gives some benefits

Bodhi Online Yoga Teacher Training Academy

Bodhi Online Yoga Teacher Training Academy