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Downtown Yoga Syllabus

100-Pose Asana Program 

The following listing of poses (asanas) are taught in the regular class programs from Introduction to Yoga/Beginner's yoga -through Beginner/Intermediate and Intermdiate classes. Visit our class list for more information about each class and our yoga schedule to find out when they meet.

Introduction to Yoga & Beginner's Yoga (50 Poses)

 

Name                                   

Mountain Pose

Triangle Pose 

Side-Flank Pose      

One-leg forward fold pose

Half-moon pose  

Tree pose  

Chair Pose  

Reclined one-leg up    

Reclined one-leg side  

Standing forward fold 

Wide Legged pose 

Ultimate forward fold 

Lunges (or “horse”) 

Warrior I      

Warrior II  

Downward Dog  

Upward Dog  

Child’s Pose 

Cobra Pose

Plank pose  

Seated-Twist – ½ fish

Seated –Twist - sage 

Seated-Twist – Marichi

Seated-Twist leg Marichi III

Bridge pose   

Bound-Angle pose 

Seated Meditation pose 

Seated Staff pose 

Leg’s up wall pose 

Corpse pose 

Sun Salutations 

Wide Legged Seated Pose

Revolved Triangle 

Revolved Side Flank Pose

Revolved half-moon pose

Gate pose  

Warrior III

Camel pose

One-legged Pigeon Pose

Cowface Pose

Eagle Pose

Hero’s pose

Reclined Hero’s pose

Full Boat Pose

½ Boat pose

Bow Pose

Fish pose

Locust Pose 

East-facing pose

Side-Plank pose

Sanskrit Name

Tadasana

Trikonasana

Parsvakonasana

Parsvottanasana

Ardha Chandrasana

Vrksasana

Uktasana

Supta Padangusthasana

Supta Padangusthasana II

Padangusthasana

Padottanasana

Uttanasana

Ashva Sanchalanasana

Virabhadrasana I

Virabhadrasana II

Adho Mukha Svanasana

Urdhva Mukha Svanasana

Balasana

Bhujangasana

Chatturangasana

Ardha Matsyendrasana

Bharadvajasana

Marichiasana I

Marichiasana III

SetuBandasana

Baddha Konasana

Swastikasana

Dandasana

Viparita Karani

Savasana

Surya Namaskar

Upavishta Konasana

Parivrtta Trikonasana

Parivrtta Parsvakonasana

Parivrtta Ardha Chandrasana

Parighasana

Virabhadrasana III

Ustrasana

Ekapada Rajakapotasana

Gomukasana

Garudasana

Virasana

Supta Virasana

Paripurna Navasana

Ardha Navasana

Danurasana

Matsyasana

Salambhasana

Purvottanasana

Vasisthasana

Beginner/Intermediate Classes (15 Additional Poses)

Headstand                                        

Shoulderstand

Handstand 

Plow Pose

Upward Facing Wheel

Feathered Peacock Pose

Lord of the Dance

Heron’s Pose

Head to Knee Pose

Noose Pose

Crow Pose

Side Crow

Monkey Pose

½ Lotus Pose

West Facing Pose

Sirsasana

Sarvangasana

Adho Mukha Vrksasana

Halasana

Urdhva Danurasana

Pincha Mayurasana

Natarajasana

Krounchasana

Janusirsasana

Pasasana

Bhakasana

Ardha Bhakasana

Hanumanasana

Ardha Padmasana

Paschimottanasana

   
Intermediate Classes (35 additional poses)

Headstand Variations (12)            

 

 

 

 

 

 

 

 

 

 

 

Sirsasana II

Sirsasana III

BaddhaHasta Sirsasana

Mukta Hasta Sirsasana

Eka Pada Sirsasana

Parivrtta Sirsasana

Parsva Sirsasana

Sirsasana in Padmasana

Urdhva Dandasana

Sirsasana in Uppavista

Sirsasana in Baddhakonasana

DwiPada Viparita Dandasana

 

ShoulderStand Variations (5)

 

 

 

 

 

Nirlamba Sarvangasana

Eka Pada Sarvangasana

Parsva Sarvangasana

Supta Konasana 

Karnipidasana

 

Arm Balances (10)

 
 

Crooked in 8-places

Extended Sage

Extended Sage II 

One-legged Crow

One-legged Sage

Peacock

Knees to Shoulders pose 

Balance pose

Earring pose

Rooster Pose

 

Astavakrasana

Eka Pada Koundinyasana I

Eka Pada Koundinyasana II

Eka Pada Bhakasana

Eka Pada Galavasana

Mayurasana

Bhujipidasana

Tolasana

Lolasana

Kukutasana

Remaining Poses

 

Full Lotus pose                                      

Downward Lotus

Revolved Head to knee pose

One legged forward fold

Both Feet up

Foot to Ear (Archer)

Straight leg stomach pose

Vishnu’s pose

Padmasana

Adho Mukha Padmasana

Parivrtta Janusirsasana

Trianga Mukhakaikapada Paschimottanasana

Ubhaya Padangusthasana

Akarna Dhanurasana

Jathara Parivartanasana

Anantasana