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asana LABS

To help you teach functionally we will break down each individual posture and study its key features.

  • Traditional alignment 

  • Integration

  • Modification

  • Exploration

  • Advancement

We have grouped together asana into categories of postures that similarly shape the body. Note that many asanas can reasonably be placed in more than one category. We will explore how the asanas relate to one another, how they work together to open the body, and how they build upon one another to further open and balance us. As we work through each posture, remember the intricate and infinite layers of integration involved. 

Bound Angle (inc Reclined Bound Angle)

Mountain

Childs

Cat (inc Cow)

Boat (inc Roll Ups)

Bow

Camel (inc Dancing Camel, King Pigeon))

Standing Fold

Down Dog (inc Puppy, Dolphin, Split Dog)

4 Limbed Staff (inc Crocodile)

Updog (inc Cobra, Sphinx, Seal)

Warrior 1 (inc Crescent Moon, High Lunge)

Pyramid (inc Flamingo)

Warrior 3

Chair (inc Revolved Chair)

Dancer

Eagle

Warrior 2 (inc Reverse Warrior)

Side Angle (inc Humble Warrior)

Triangle

Half Moon (inc Candy cane)

Tree

Revolved Lunge

Revolved Triangle

Revolved Half Moon

Crane (inc Crow)

Side Crow

Firefly (inc Shoulder Pressing Pose)

Supported Headstand (inc Tripod)

Scorpion (inc Feathered Peacock)

Handstand

Up Bow (inc Shoulder Bridge)

Seated Fold

Pigeon (inc Mermaid, 1 Legged King Pigeon)

Cow Face

Supine Twist

Plow (inc Shoulder Stand)

Corpse

GENERAL ASANA ALIGNMENT PRINCIPLES : 

1 Stable, grounded and aligned foundation. 

2 Active deep front line meridian. The more superficial muscles can support the core line, rather than take over for it. 

3 Aligned Pelvis, Spine and Head. 

4 Expressive limbs that may be bent to serve the optimal spinal alignment over the final stretch. 

Mountain Pose

Mountain Pose

TADASANA

standing | symmetrical

Down Dog

Down Dog

ADHO MUKHA SVANASANA

arm support | inverted | symmetrical

Up Dog

Up Dog

URDHVA MUKHA SVANASANA

prone | backbend | arm support | symmetrical

Pyramid

Pyramid

PARSVOTTANASANA

standing | forward bend

Eagle

Eagle

GARUDASANA

standing | balance

Side Angle

Side Angle

UTTHITA PARSVAKONASANA

standing | hip open | lateral

Half Moon

Half Moon

UTTHITA ARDHA CHANDRASANA

standing | balance | hip open

Revolved Lunge

Revolved Lunge

PARIVRTTA UTTHITA ASHWA SANCHALANASANA

standing | twist

Revolved Half Moon

Revolved Half Moon

PARIVRTTA ARDHA CHANDRASANA

standing | balance | twist

Supine Twist

Supine Twist

JATHARA PARIVARTANASANA

supine | twist

Standing Fold

Standing Fold

UTTANASANA

standing | inverted | forward bend | symmetrical

4 Limbed Staff

4 Limbed Staff

CHATURANGA DANDASANA

arm support | symmetrical

Warrior 1

Warrior 1

VIRABHADRASANA 1

standing | backbend

Warrior 3

Warrior 3

VIRABHADRASANA III

standing | balance

Warrior 2

Warrior 2

VIRABHADRASANA 2

standing | hip open

Triangle

Triangle

TRIKONASANA

standing | hip open | lateral

Tree

Tree

VRKSASANA

standing | balance | hip open

Revolved Triangle

Revolved Triangle

PARIVRTTA TRIKONASANA

standing | twist

Revolved Chair

Revolved Chair

PARIVRTTA UTKATASANA

standing symmetrical pose

Crow / Crane

Crow / Crane

BAKASANA

arm support | balance | symmetrical

next > 
postures......

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