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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.
Introduction to Yoga & Beginner's Yoga Classes (50 poses)

Pose Name                                         Sanskrit Name
Mountain Pose                                    Tadasana
Triangle Pose                                      Trikonasana
Side-Flank Pose                                  Parsvakonasana
One-leg forward fold pose                     Parsvottanasana
Half-moon pose                                   Ardha Chandrasana
Tree pose                                           Vrksasana
Chair Pose                                         Uktasana
Reclined one-leg up                             Supta Padangusthasana
Reclined one-leg side                          Supta Padangusthasana II
Standing forward fold                           Padangusthasana
Wide Legged pose                              Padottanasana
Ultimate forward fold                            Uttanasana
Lunges (or “horse”)                              Ashva Sanchalanasana
Warrior I                                             Virabhadrasana I
Warrior II                                            Virabhadrasana II
Downward Dog                                    Adho Mukha Svanasana
Upward Dog                                        Urdhva Mukha Svanasana
Child’s Pose                                        Balasana
Cobra Pose                                         Bhujangasana
Plank pose                                          Chatturangasana
Seated-Twist – ˝ fish                          Ardha Matsyendrasana
Seated –Twist - sage                           Bharadvajasana
Seated-Twist – Marichi                        Marichiasana I
Seated-Twist leg Marichi III                  Marichiasana III
Bridge pose                                        SetuBandasana
Bound-Angle pose                              Baddha Konasana
Seated Meditation pose                      Swastikasana
Seated Staff pose                               Dandasana
Leg’s up wall pose                              Viparita Karani
Corpse pose                                       Savasana
Sun Salutations                                   Surya Namaskar
Wide Legged Seated Pose                   Upavishta Konasana
Revolved Triangle                                 Parivrtta Trikonasana
Revolved Side Flank Pose                    Parivrtta Parsvakonasana
Revolved half-moon pose                      Parivrtta Ardha Chandrasana
Gate pose                                          Parighasana
Warrior III                                           Virabhadrasana III
Camel pose                                        Ustrasana
One-legged Pigeon Pose                     Ekapada Rajakapotasana
Cowface Pose                                    Gomukasana
Eagle Pose                                        Garudasana
Hero’s pose                                        Virasana
Reclined Hero’s pose                           Supta Virasana
Full Boat Pose                                    Paripurna Navasana
˝ Boat pose                                       Ardha Navasana
Bow Pose                                           Danurasana
Fish pose                                           Matsyasana
Locust Pose                                       Salambhasana
East-facing pose                                 Purvottanasana
Side-Plank pose                                  Vasisthasana


Beginner/Intermediate Classes (15 additional poses)

Headstand                                         Sirsasana
Shoulderstand                                    Sarvangasana
Handstand                                          Adho Mukha Vrksasana
Plow Pose                                          Halasana
Upward Facing Wheel                          Urdhva Danurasana
Feathered Peacock Pose                     Pincha Mayurasana
Lord of the Dance                                Natarajasana
Heron’s Pose                                      Krounchasana
Head to Knee Pose                             Janusirsasana
Noose Pose                                        Pasasana
Crow Pose                                          Bhakasana
Side Crow                                           Ardha Bhakasana
Monkey Pose                                      Hanumanasana
˝ Lotus Pose                                     Ardha Padmasana
West Facing Pose                              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                              Astavakrasana
Extended Sage                                     Eka Pada Koundinyasana I
Extended Sage II                                  Eka Pada Koundinyasana II
One-legged Crow                                  Eka Pada Bhakasana
One-legged Sage                                  Eka Pada Galavasana
Peacock                                              Mayurasana
Knees to Shoulders pose                      Bhujipidasana
Balance pose                                       Tolasana
Earring pose                                         Lolasana
Rooster Pose                                       Kukutasana

Remaining poses;

Pose name                                         Sanskrit Name

Full Lotus pose                                   Padmasana
Downward Lotus                                 Adho Mukha Padmasana
Revolved Head to knee pose                Parivrtta Janusirsasana
One legged forward fold                       Trianga Mukhakaikapada Paschimottanasana
Both Feet up                                      Ubhaya Padangusthasana
Foot to Ear (Archer)                            Akarna Dhanurasana
Straight leg stomach pose                  Jathara Parivartanasana
Vishnu’s pose                                    Anantasana    
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