Method: (p150) Stand in Tadasana with arms raised vertically, open palms with thumbs lightly touching each other. Equal inhale to exhale. Hold this pose for 15 mins. Best to do this daily during sunrise.

Variation: Standing up with arms up for 15 mins.

Tadasana (Mountain Pose)

Benefits: This will activate energy and put a bounce on your stride. Digestion will also increase. Life span is increased.

Method: (p59) On Tadasana (Mountain Pose, Samasthiti), inhale fully. On the exhale, bend forward with straight legs, arms reaching to the back of the legs or on the floor, head to the knee (Adhomukha Uttanasana). Empty the lungs. Hold and observe sensations. Inhale while lifting the head up with straight back and gaze on the nose tip (Uttanasana Sthiti). Hold and keep awareness. Exhale as you bend forward again, head to the knee. Repeat this cycle many times. For beginners, tremors might be felt in the arms and legs - this is normal. Always keep the knees straight.

Padahastasana is a variation of Uttanasana - hands facing up underneath the feet or fingers on the big toes.

Benefits: Uttanasana removes all diseases in the lower abdomen and optimizes the digestive processes.

Method: (p73) Inhale on Tadasana. Exhale on the forward bend (Uttanasana). Inhale half-way looking up (tips of the fingers on the mat, back straight, head looking forward). Exhale, step back and assume a high plank (ideally, you should jump back, but I noticed this is injury-prone since at times, you will land on your toes and not on the ball of the feet). The body should be ruler-flat. Make sure the elbows point to the back. Breathe. Exhale, lower the body as you bend your elbow towards the back (not to the sides), while keeping the body straight. Stop before body touches the mat - only the hands and feet touch the mat.

Variation: The hands can either be by the chest or by the waist (more difficult). If by the chest, the toes should be tucked-in. If hands are by the waist, the top of the feet touch the mat.

Chaturanga Dandasana

Benefits: Improves core, pecs and triceps. Primes the body for arm-balancing (like handstands)

Method: (p73) From Chaturanga, inhale fully and simply lift the body up while the hip and legs remain where they are. Arms are now straight. The back will arch - this is a backbend. Lift the sternum and open the chest, even pulling the shoulders back. The hands should be aligned with the navel at this point. Keep the head upright (not tilting back) and Drshti (gaze) on the tip of the nose. Hold this inhale as long as you can (Antara kumbhaka).

Variation: In most yoga studios, from Chaturanga, the body is moved forward and lifts up into Upward Dog. I used to do this for many years, but I personally find it injurious on the deltoids (shoulder muscles).

Benefits: The natural slouching of the body will be addressed. Samana Vayu is activated enhancing digestion. The Apana Vayu is activated promoting elimination.

Method: (p77) From Chaturanga, inhale and revert into a High Plank, exhale and lift the pelvis up and push it back with legs and arms straight. You should look like an inverted "V". Still holding the exhale, perform Maha Bandha Mudra (chin to the chest, tummy pulled in and perineum muscle engaged). Breathe when needed. You should be able to hold this pose for 15 mins with regular practice.

Benefits: Stomach bloating and belching will go away.

Method: (p77) From Downward Dog, inhale and jump forward with legs going through the arms without touching the floor. You land sitting down with legs straight and together. Hold the inhale, remain seated with gaze on the tip of the nose. Exhale and move the body into a forward bend with arms reaching towards the feet - first 3 fingers grab the big toes. Legs remain straight - don't bend the knees. Hold the exhale and perform Mula Bandha (engaging the perineum muscle) and Uddiyana Bandha (pulling in the tummy). No Jalandhara Bandha (chin to chest) if you are so flexible, your face is on the knees. If not however, do Jalandhara bandha.

In the beginning, there will be intense sensation on the back of the knees, the thighs and lower back. This is normal as long as you don't go beyond your safety edge.

Variation: Jumping through the legs is advanced and requires good core. You can simply walk or take a big step. Instead of holding on the big toes, you can hold the edge of the feet, the balls of the feet or clasp your hands around the feet.

Paschimottanasana (Seated Forward Bend)

Benefits: All diseases related to the stomach will be cured when practiced daily for 15 mins.

Method: (p83) From seated with straight legs together, bend the right leg so that the right heel rests high up on the left thigh. Right hand goes behind the back and grabs the right big toe. Inhale as you straighten the body up. On the exhale, bend forward towards the left leg with left arm reaching out to the left foot. Left hand grabs the left big toe. Hold the exhalation while doing Maha Bandha Mudra - stay there as long as you can. Inhale and come up and release. Do the other side.

Benefits: All diseases of the lower abdomen are cured. Apana vayu is purified and Kundalini is awakened.

Method: (p85) From seated with straight legs together, bend the right leg so that the right heel rests snugly by the right buttock. Inhale as you straighten the body up. On the exhale, bend forward towards the left leg with both hands grabbing the left foot. Hold the exhalation while doing Maha Bandha Mudra - stay there as long as you can. Inhale and come up and release. Do the other side.

Tiryanga Mukha Eka Pada Paschimottanasana (Oblique One-legged Forward Bend)

Benefits: Prevents Elephantiasis (enlargement of the balls), all impurities in the nerves, ligaments and joints in the legs are dissolved. Increased strength and speed in walking and running. Nearby nadis are cleansed. Blood circulation is increased.

Method: (YM2, p21) Seated, left leg straight and right leg bent with right foot snugly squeezed on the right buttocks. On exhale, 2 hands lift the left leg up towards the face. Body is erect, shoulders are pulled back, left leg is straight, knees are together. Hold on the exhale as you pull the leg back. Do the other side.

Krounchasana (Heron Pose)

Benefits: Enhances the digestive system and stretches the hamstrings and the body's centerline.

Method: (p85) This pose is so powerful, it is also considered a mudra - Maha Mudra or The Great Mudra. Doing this properly hastens the awakening of Kundalini.

Seated, with legs straight and together, bend the right leg so that the right heel is between the anus and genitals (this is for Hatha Yoga. For Raja Yoga, the heel should be between the balls and genital) and the thigh is perpendicular to the left leg to form an "L" shape. The left leg should not lean to any side and should remain straight with the back of the knee reaching down to the floor.

Inhale and raise your arms up 'til they touch while keeping the body upright. On the exhale, bend forward on the left leg with head to the knee. Pull the stomach in (Uddiyana bandha) and visualize you are pulling up prana from the pelvic region. Stay here for as long as you can hold the exhalation. Never do an inhalation while on a forward bend. When you have to inhale, look half-way up with a straight back, and exhale on the forward bend again. You can keep doing this for 30 mins before doing the other side.

Variation: The heel can be pressed against the inner thigh of the straight leg - but this is not as powerful since the heel does not activate a mudra. Another version is for the heel on the inner thigh to be lifted so that the ball of the foot is on the mat - this is very difficult and can be painful.

Janu Sirsasana (Head to Knee Pose)

Benefits: This is a restorative pose which opens the hip and stretches the hamstring. All urinary diseases will disappear. Spleen problems and diabetes will be cured. Wet dreams will stop (but what crazy guy would want to stop wet dreams?) This practice also reduces the size of the stomach making it easier to do the pose. This asana is also a powerful mudra (thus the name Maha Mudra) in awakening Kundalini.

Method: (p123) Although called a twist pose, this is more of a bound forward bend. Start with the right leg (in yoga, you always start with the right side first). Left leg straight and right leg bent with knees pointed up, lean forward and wrap the right arm around the right leg. Left arm goes around the back and binds with the right hand. Exhale and do a forward bend on Maha Bandha Mudra.

Variation: Marichyasana has 4 levels.

Marichyasana (Sage Twist Pose)

Marichyasana A, B, C, D

Benefits: Paralysis, jaundice and liver diseases will be avoided, bloating will stop, stomach size remains small, heart is strengthened.

(YM2, p19) This asana looks simple, but the rishis exalt this pose. It's not only an asana but also a mudra - the great energy seal pose. Why great? You're seated in Ardha Siddhasana (half Siddhasana) where the left heel presses against the perineum (activates the Muladhara chakra), on the forward-bend, you engage Maha Bandha Mudra to awaken the kundalini, mental focus is on the mid-eyebrow (Sambhavi mudra to activate the 3rd eye) and tongue against the soft palate for Nabho mudra (activates the Lalana chakra and induces Amrita flow). So, in this one single asana, you activate so many energy centers. That's why in Hatha Yoga Pradipika, they say that there is no asana like Siddhasana and the fastest way to kundalini awakening is doing the mudras (asana and pranayama make you strong with long life, but bandhas and mudras give you power).

Method: After properly positioning the body, inhale, and on the exhale, forward bend on the right leg keeping the body straight. When lungs are empty, engage Maha Bandha Mudra and stay there (I round my back on the Maha Bandha Mudra). Inhale, halfway looking up, then exhale into a forward bend again with all the mudras. Do as much as you can and do the other side.

Maha Mudra (Great Seal Pose)

Benefits: This is powerful in the treatment of diabetes, dysentry, stomach and spleen disorders. Neutralizes poisons. Awakens Kundalini.

Maha Mudra blogs:

1. Maha Mudra on 20 Essential Mudras of Krishnamacharya
2. Maha Mudra on Hatha Yoga Pradipika
3. Maha Mudra on Yoga Makaranda

Maha Vedha Mudra is such as auspicious asana that it's also a mudra (energy seal). On Padmasana, hold the inhale and lift the entire body by pressing the hands on the floor, and come down with a 'thump'. Keep repeating until you run out of air.

Maha Vedha Mudra (The Great Piercing Pose)

Benefits: This is the catalyst for the Maha Mudra and Maha Bandha Mudra. With the addition of Maha Vedha Mudra, Kundalini awakening is triggered.

Maha Vedha Mudra blogs:

1. My August Yoga Practice: A Journal
2. Kriya: Wim Hof-Maha Vedha
3. Hatha Yoga Pradipika
4. Asana (3): Eight Limbs Of Yoga

Description: (YM2, p32) This pose was named after the 'founder' of the Nath Yogi tradition - Matsyendranath. This is the same yoga lineage from which Hatha Yoga Pradipika was based upon. Ardha means 'half', but still, this is one of the most intense torsional twists I can do. The full 'Matsyendrasana' is undoable for me.

Ardha Matsyendrasana A: This is the first time I've encountered this pose. I haven't seen this done in any of the yoga classes I've attended.

Seated with both legs straight and together, bend the right leg and let the foot rest on top of the left thigh, heel as close as possible to the navel. Twist the body and head to the left and take the left arm around the back and hold the shin of the right leg (this is almost impossible for me. I can only manage to hold the inside of the right thigh). Left hand now holds the outer edge of the left foot. Left hand and body are both straight. Breathe here several times before you release. Do a counter-pose before doing the other side.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana B: This is the more popular version. Seated with both legs straight and together, bend the right leg so that the heel is close to the groin, and the knees and thighs are on the ground. Lift and bend the left leg and put the left foot outside the right knee. Twist the body and head to the left until the right shoulder is on the outside of the left knee. With a straight right arm, grab the inside of the left foot with the right hand. Keep the body straight and breathe here a few times. Release and do a counter-pose.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Benefits: This reduces the waistline and aids in digestion and any stomach problems.

Method: (p91) Seated with legs straight and spread wide apart, inhale. On the exhale, slowly bend forward until the head touches the floor. The hands also grip the big toes. Hold that exhalation while doing Maha Bandha Mudra. Inhale lifting the body halfway up, back straight and gaze on the nose, and release.

Upavistha Konasana

Benefits: Hip pain and knee pain are cured. Pregnant women should practice this 2x/day and all diseases of the uterus will be cured.Women will have regular menstrual cycles in 3 months if these 3 asanas are done daily - Upavistha Konasana, Janu Sirsasana and Baddha Konasana.

Method: (YM2, p46) This is a center split. Seated, legs spread out wide, torso upright, chin on chest (Jalandara bandha). On exhale, bend forward until forehead touches the floor. Hands reach out forward. Breathe here.

Upavistha Konasana (Wide-Leg Forward Bend)

Benefits: Stretches the inner thighs and groin area. This also increases hip flexibility and increases blood flow to the pelvis.

Method: (YM2, p46) Same as Upavistha Konasana but instead of bending forward, the body turns to one of the legs and do a forward bend on it. This is more of a seated oblique forward bend.

Variation: Instead of an oblique forward bend, the body can stretch on its side towards one leg, then the other side. This makes a great side stretch.

Parsva Upavistha Konasana (Seated Wide-Angled Side Stretch)

Benefits: Optimizes the kidneys, lungs and nerves and the backside of the legs and hips. Oddly, this cures tonsils too.

Method: (p116) This is a seated forward bend with legs roughly wider than shoulder-width and arms are sideways underneath the legs. This must be done on an empty stomach, preferably 3 hours after a meal - important!

Variation: The legs could also be far apart.

Kurmasana (Tortoise Pose)

Benefits: Apana vayu is purified, piles or hemorrhoids are cured, night time disturbances are gone. For women, this makes menstruation regular after 3 months with regular practice.

Method: (YM2, p56) Seated upright with legs wide apart, lift both legs up held by the hands. Legs, arms and back straight.

Variation: Spreading of legs apart can be done in my asanas - Headstand, Shoulderstand, etc.

Urdhva Upavistha Konasana (Upward Seated Angle Pose)

Benefits: This improves balance (balancing the entire body on your sit-bones) and flexibility (of hamstrings and inner thigh)

Method: (p91) Seated, bend the legs so that the heels are pressed against the base of its thigh. The soles of the feet are very close together facing each other. Hands clasp their respective foot. Inhale with straight back. On the exhale, bend forward until the head touches the floor. Hold the exhale and perform Maha Bandha Mudra.

Variation: You can open up the soles of the feet like a book before doing a forward bend.

Baddha Konasana (Bound Angle Pose)

Benefits: Constant dripping of urine, burning sensation when urinating, genital discharges, will go away. This also prevents colon cancer among senior men.

Method: (p111) This is a powerful seated pose and an advanced pose - ideal for deep meditation. Padmasana is difficult to begin with. But to bind it with arms through the back and then bend forward, only a few can do this comfortably.

Seated, bend both legs so that right foot rests on top of the left thigh and left foot rests on top of the right thigh. Right arms swings to the back so that right hand grabs the right big toe. Do the same for the left. Drshti on the tip of the nose.

Variation: While bound, head can be tilted back with gaze on the 3rd eye, or body can bend forward with chin on the floor, or back can curve so the forehead is on the floor.

Baddha Padmasana A

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Baddha Padmasana B with head tilted back, gaze on 3rd eye

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Baddha Padmasana C with chin to the floor

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Baddha Padmasana D (aka Yoga Mudra) with curved back and forehead on the floor. Hands can also just bind together

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Benefits: This cures all diseases of the lower abdomen.

Method: (p116) From Downward Dog, jump forward and let the legs go through the arms so you gently land your upper buttocks on the mat and the legs are straight at 45 degrees. Arms and shoulders are stretched forward (which rounds the back).

Variation: You can also clasp your hands behind your head

Navasana (Boat Pose)

Benefits: Develops core.

Method: (YM2, p22) Vajrasana is a seated pose - kneeling down with knees and feet together and the buttocks resting on the parted heels. Body is straight.

Variation: From the position above, you can do a forward bend, a Mandukasana, lie back with parted knees and legs to accomodate the pelvis, backbend with arched belly with the top of the head touching the floor.

Vajrasana (Thunderbolt Pose)

Benefits: Aids in digestion and gas issues, strengthens knees.

Method: (YM2, p30) Seated, left leg bent with foot tucked in the buttocks, right leg is bent with right foot on top of the left thigh, right heel touching the belly. Twist so that the right arm goes around the back and right hand grabs the right foot. Left arm is straight and goes over the right thigh, with left wrist on the outside of the right thigh. Inhale to lengthen, exhale to twist. Do breath-holds bothways.

Bharadvajasana (Bharadvaja's Twist)

Benefits: Because it's a twist, it's good for digestion and spinal mobility

Method: (YM2, p38) Squatting with knees together, turn body/head to the right side and wrap your left arm around the knees, right arm goes around the back, and the hands bind together. Breathe here with no retention of breath. Release and do a counter-pose (Krounchasana). Do the other side.

Pashasana (Rope Pose)

Benefits: This pose binds the 'vital fluid' (Amrita? Why not just say Amrita!).

Malasana is usually a transitional deep squat to other asanas like Crow. Depending on body anatomy, some cannot do this pose without losing balance or without lifting the heels.

Method: (not in YM) You squat as low as possible, feet flat on the ground, pointed out, about 90° from each other. Your body anatomy will dictate the optimum distance between your feet. Knees slightly wider than 90°. Hands on Namaste mudra with upper arms pushing the inner thighs apart.

Malasana (Garland Pose)

Benefits: This focuses on the Muldhara chakra and ideal to practice with Mula bandha.

Method: (p67) From Tadasana, spread legs apart, one leg length. Press the palms together behind you for an inverse Prayer Pose. Turn the left foot 90 degress to the left and the right foot 45 degrees to the left as you turn the body to the left. Inhale fully. On the exhale, with a straight back, bend forward, chest to the knee. Empty the lungs and hold. Inhale as you come up. Do the other side. Come back to Tadasana. Keep both legs straight at all times.

Benefits: Stimulates the abdominal organs and digestion. Increases blood circulation in the brain (as the brain is below the heart)

Method: (p69) While on Tadasana, facing the side of your mat, jump so you land softly with legs spread apart (about 1 leg length). Inhale fully while raising the arms up. On the exhale, bend forward and put palms on the mat shoulder-width. As you bend forward, keep the back straight, and when you can't go further down, you can begin to round the back to take full expression of the forward bend. Bend the elbows as you touch the head on the mat. Hold the breath on empty lungs on this pose. Legs must always be straight. As you inhale, raise the body up until you are upright. Jump back to Tadasana.

Variation: B - clasping the hands behind you and swinging them overhead as you go into a forward bend. C - left hand on the right foot as right hand reaches up (torsional twist). D - hands on reverse prayer behind as you do a forward bend. E - hands on Cow Face

Benefits: Stretches the back of the legs and enhances digestion, enhances blood circulation in the brain (as the head goes lower than the heart), boosts spinal flexibility (on tortional twists)

Method: (p69) On Tadasana, inhale, bend the left leg (you can start with the right too) until the left heel touches the abdomen. Take the left arm around the back until the left hand grips the left big toe. On the exhale, forward bend with a flat back (you can round it when it couldn't go any further). Hold the Bahya Kumbhaka until you cannot. Inhale half-way looking up and continue to take the body upright. Do the other side.

Ardhabaddha Padmottanasana

Benefits: This removes impurities and deposits from the lower abdomen and facilitates digestion.

Method: (p98) With legs wide apart facing the side of the mat, point the right foot towards the end of the mat and bend that leg so that the shin is perpendicular to the ground. Straighten the left leg and adjust the angle of the left foot accordingly (follow your unique body anatomy). Place the right palm on tip of the right foot (with thumb on the big toe). Left arm initially points up and then extends diagonally following the angle of the left leg. On the inhale, left arm reaches where it is pointed as the edge of the left foot grounds itself on the mat - you should feel your left side being stretched. On the exhale, 'at ease' and back to the intensity on the inhale. Keep doing this until satiated.

Variation: The palm pressing down on the floor could also be planted on the inside or outside of the foot

Utthita Parsvakonasana

Benefits: Cleanses the liver, cures digestive issues. Blood flow will be vigorous especially on the ligaments and nerves.

Method: (p105) Trikonasana must be done no less than 10 minutes (5 mins each side).

With legs spread apart facing the side of the mat, turn the right foot towards the end of the mat with both arms stretched out to the sides. On the inhale, begin to lean the body towards the right, from the waist up - as if you are reaching out for something. On the exhale, bend the body down sideways so that the right hand presses on top of the right foot. Push the hips forward as you pull the left shoulder back, creating a 2-dimensional form on the body - like your back is pasted flat on a wall. Do this side for a min of 5 mins, then do the other side for another 5 mins min.

Variation: If standing up hurts, this asana can be done lying down.

Trikonasana

Benefits: Trikonasana leads to correct and complete clearing of the bowels and urine. This asana is good for older people. Not for pregnant women.

Method: (p107) On Tadasana, lift the right leg forward with heel at navel height. Grab the big toe with the 3 fingers of the right hand. Hand and 2 legs are straight. Breathe here. Next exhale, 2 hands grab the right foot as chest/nose bend forward toward the extended leg. Hold this pose in Maha Bandha Mudra for at least 1 minute. Keep straightening the legs. Release and do the left side (always default to doing the right side first when doing asana).

Variation: From standing upright with leg in front, swivel the leg towards the side, hold, and then back to front. When releasing the leg, keep the leg raised for a few more breaths before putting it down.

Utthita Hasta Padangusthasana sthiti

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Utthita Hasta Padangusthasana A

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Benefits: proper blood circulation in the nerves on legs, arms, hips and back. Better balance since you're on one leg.

Method: (p120) Arms and legs should be straight, and this should be held in Maha Bandha Mudra.

Ubhaya Padangusthasana (Both Big Toe Pose)

Benefits: Cures piles, indigestion and coughing. Pregnant women should not do this.

Method: (p94) Keep the body flat and active at all times on this pose. While lying down in 'active' Savasana position, EXHALE and lift the right leg up and grab the big toe with the right hand. Hold the exhale and keep the arms and legs straight - don't bend the elbow. Left hand on top of the left thigh. Stay here for a while. Slowly, pulling the right leg in an arching movement towards the floor as the head inches up to meet the leg - but keep the knee and elbow straight. Remain here for a while. Inhale as you release.

Variation: On the peak pose, the leg could be brought down to the side and the head turns in the other direction (aka Suptapada Parsvangusthasana or Supta Padangusthasana B).

Supta Padangusthasana A (Reclining Hand-to-Big-Toe)

Supta Padangusthasana B (Reclining Side-Flank Hand-to-Big-Toe)

Benefits: This will give tremendous strength to the nerves.

Method: (YM2, p50) This is a great counter-pose to the forward bend. Seated upright with legs straight and together, palms 1 foot behind the buttocks facing forward and 18 inches apart. On the inhale, lift the pelvis up so that the body is ruler flat from the tips of the pointed toes to the shoulders. Head is dangling back. Breathe here and stay here.

Purvottanasana (Reverse High Plank)

Benefits: The lower back muscles are usually ignored in favor of the abs muscles. This is good way to fortify the lower back muscles especially if you do this on a point-of-failure basis.

Method: (YM2, p53) The pose is the same as Purvottanasana but with one leg lifted up. This is a great counter-pose to Half-Lotus Seated Forward Bend.

Variation: - The lifted leg could either be straight up or crossed resting on the other thigh

Eka Pada Purvottanasana (One Legged Reverse Plank)

Method: (p) From Downward Dog, jump and land your upper shin on the lower tricep. The feet should not touch the mat. The elbow could be slightly bent to rest the legs on.

Bhujapidasana

Benefits: This vastly improves the shoulders and cures all ailments related to stomach, heart and brain. Women with menstrual problems should do this and the problem will be cured. Lolasana will greatly develop the core.

Method: (p116) This is an arm-balancing pose. From Downward Dog, you can jump forward and suspend yourself up, or approach it from Malasana (Squat Pose). Arms are straigth and supporting the entire body weight. Knees are high up outside the shoulder. The abs are fully contracted here.

Variation: If the knees are 'resting' on the armpit, it's called a Crane. If knees are inside the arms, then it's Lolasana. Either way, these poses are some of the most difficult and intense.

Bakasana (Crow Pose)

Benefits: This develops the abs, cures constipation and awakens Kundalini.

Method: (p150) From squat, take your palms together on the mat facing the feet. Elbows are as close together as possible. Begin to extend your legs back, putting your belly on the Triceps. Keep the body straight and balance the body horizontally. Stay here for as long as you can - even for an hour if you can. Stomach must be completely empty - 4 hours after a meal!

Variation: One hand can be used but this is very challenging.

Mayurasana (Peacock Pose)

Benefits: All impurities will be expeled from the body. Disease cannot come close. This is perhaps the most detoxifying asana in yoga. Legend has it that it can even neutralize the bite of a snake - like a peacock.

Method: (YM2, p26) This is Mayurasana but instead of straight legs, the legs are in Padmasana. This is actually easier because the legs feel lighter to lift up because they are not extended.

Padma Mayurasana (Lotus Peacock Pose)

Benefits: Great for digestion

History: (not in YM) Astavakra is a Vedic sage to whom this asana was named after. Legend has it that in his mother's womb, Astavakra kept hearing his father mispronounce part of the vedic scripture. Either he laughed or corrected his father. This infuriated the father and cursed his son while still in the womb. When Astavakra was born, he was crippled and bent in 8 places - thus the 8-Angle Pose.

In one of his sayings, he said bondage is when the mind craves for something that is not there. Liberation from bondage is not about acquiring what is desired but removing the desire to acquire. If there is no desire, then the bondage cannot exist. The same thing can be said about aversion. This is the cornerstone of Buddhism - no craving, no aversion to attain enlightenment.

Method: Some start from High Plank and put the shin one leg at a time on top of the upper arms. This takes balance and strength to get there, and it takes focus to stay there.

Variation: From Crow, extend the right leg to the side behind the right arm. The upper right arm supports the weight of the right leg. Then extend the left left towards the right, in front of the right arm, and put the left foot on top of the right foot.

Astavakrasana (8-Angle Pose)

Benefits: This develops strength, balance and focus

(not in YM) Lolasana requires strong abdominals to do. If you dont' have one, then this is a good practice to develop it.

Method: From Vajrasana, move the body forward to balance the weight, hands on the floor on the sides of the thighs, inhale or exhale, hold the breath, and lift up. Resume breathing while holding this pose.

Variation: To those who cannot but want to do it, see-saw the toes, left and right on the floor, so it's semi-propped. As you develop strength, try to 'hang' longer between left and right toes.

Lolasana (Pendant Pose)

Benefits: develops strong front abdominals, wrists and shoulder muscles. Doing lots of slow Chaturangas help the shoulder muscles to do Lolasana.

(not in YM) Next to Manna, the L-Sit is probably the most difficult ABS-seated pose to do. It requires strength and technique to accomplish.

Method: Seated with legs straight and together, stiffen your legs and thighs, move your body forward to even-out the weight, and lift the entire body up by pushing the palms against the floor. Hold as long as you can.

Variation: Like Lolasana, to develop this ability, you can see-saw your heels left and right to prop the body weight.

Brahmacharyasana (L-Sit)

Benefits: This develops a strong front abdominals and tones the thighs

(not in YM or in yoga) Manna is not part of traditional yoga asana (maybe it is, after all, during Adi Shankaracharya's time, there is said to be 84,000 asanas) and more understood in the gymnastics world. This is perhaps the most difficult abdominal exercise to do. Only a few people on the planet can do this - I can't.

Method: Start with L-Sit, then lift the legs towards the forehead while keeping them straight. Then arc the pelvis up and towards the ceiling, as far as it will go. Hold.

Manna

Benefits: This is so difficult that maybe you see God when you finally get to do this. Good luck!

Method: (p120) From Plow, spread the legs wide apart and straight. Fingers hold the respective big toes with arms straight. Weight should be on the shoulders. Hold this pose on Maha Bandha Mudra.

Supta Konasana (Reclining Angle Pose)

Benefits: Body becomes alert and vigilant, sluggishness disappears. Elimination is enhanced. Women: if there is menstrual pain, this should be practiced together with Upavistha Konasana and the pain quickly disappears. If a woman does NOT want to get pregnant, this should be practiced together with Krounchasana.

Method: (YM2, p26) This is an inversion with entire body supported by the hands and forearms.

Pincha Mayurasana (Feathered Peacock Pose)

Benefits: Like all inversions, this delays the aging process and puts the organs back where they should be.

(YM2, p13) Sirsasana is an auspicious pose because it's not only an asana, but also a mudra (an energy seal that moves prana vayu within its respective nadi) at the same time. This delays/reverses the aging process and displaces the internal organs back to their proper places. The head supports the entire body weight. Thus, Sirsasana is the "King of Asanas".

Method: Kneel down, interlace the fingers and place the forearms on the mat with elbows about shoulder-width apart. Close your eyes - this is unusual as asanas require a drshti(fixed gaze). FYI, this is actually easy but closing eyes on a Tree pose is much harder. Straighten legs, move the pelvis forward to unweight the legs. The legs should lift up. Keep raising the legs until fully upright with toes pointed. Engage Mula Bandha at all times, but only engage Uddiyana Bandha after exhalation. Try to slow down the breathing to 2 full breaths/min. Stay here as long as possible but on a progressive basis - one minute first, then 2 mins, and keep progressing with your practice. Don't push it hard early on even if you think you can do it - you might feel the pain the next day.

Sirsasana (Headstand)

Variation:
Sirsasana Viparita Konasana - on headstand but the arms are straight and extended forward, palms up, 2.5 feet apart. Legs can be spread apart.

Sirsasana Viparita Konasana

Variation:
Sirsasana Dvipada Viparitakarani - while on headstand, exhale while lowering both legs (keep them straight) until they touch the floor. Hold and breathe here.

Sirsasana Dvipada Viparitakarani

Variation:
Sirsasana Ekapada Viparitakarani - same as Sirsasana Dvipada Viparitakarani (above), but lowering down the leg one at a time, touching the corresponding outstretched hand.

Sirsasana Ekapada Viparitakarani

Variation:
Mukta Hasta Sirsasana - (aka Tripod) on headstand but the elbows are bent and palms pressed on the floor pointed to the face

Mukta Hasta Sirsasana

Benefits: The inversion displaces the organs and restack them back to put them in their proper places again. The reversal flow of Amrita results in reversal of the aging process.

Warning: This is an advanced pose. Lose weight first before doing this. Use a wall when practicing. Have someone spot you. Do Sirsasana first, then Sarvangasana second, then Paschimotanasana for counter pose - in that order.

Click for more writings on Sirsasana.

Method: (p123) Hold this pose on the exhale. Don't do an inhale here. Chin to the chest, arms and legs straight, gaze on the 3rd eye.

Variation: There are 2 types - Salamba and Niralamba.

Niralamba Sarvangasana (Shoulderstand)

Benefits: Stomach becomes slim, and stomach illness disappears (gas, pain, indigestion), cures insomnia when done with asana paristhiti. To get the full benefits, the vinyasas leading to the peak pose should be done.

Of all the asanas, SIRSASANA and SARVANGASANA hold the top place as they give the greatest benefits. But they both need to be practiced with caution. Ideally, they should be practiced in the morning, Sirsasana first, followed by Sarvangasana.

Method: (p154) From Savasana, lift the legs vertically up and support the body with the 2 hands holding the back. Ideally, there should be a straight line from the tips of the toes to the shoulders.

Variation: The other Sarvangasana is the Niralamba Sarvangasana.

Sarvangasana (Shoulder Stand)

Benefits: SARVANGASANA (Shoulderstand) and SIRSASANA (Headstand) are the queen and king of asanas. Together, they facilitate the awakening of Kundalini. Also, they revert the aging process. Because of the inversion, the sensory organs in the face are below the heart thus blood flow to these organs are enhanced. Inversion also displaces the internal organs and neutralizes the accumulated compaction of gravity on them. When back into the upright mode, the organs are placed optimally where they can function properly.

For more about Sarvangasana and Sirsasana, click here: Yoga Makaranda II: Sirsasana & Sarvangasana

Method: (YM2, p55) On Halasana (Plow), inhale and lift one leg up towards the sky - keep the leg straight. Breathe here. Exhale and bring it back to Halasana. Do the other leg.

Eka Pada Sarvangasana (One-Leg Shoulderstand)

Method: (p150) This is a mild inversion (heart is still above the head). In Savasana Pose, lift the legs all the way up and back so that the tips of the toes are touching the floor above the head. Arms are straight and hands can clasp each other.

Variation: Toes could also be tucked under.

Halasana (Plow Pose)

Benefits: Improves blood pressure, stretches the back muscles, neck, shoulders and spine, and improves digestion.

Method: (YM2, p59) From Shoulderstand, exhale and lower both legs towards the right (must be the right first) while keeping the torso centered. Inhale and come back to center. Exhale and do the other side. No breath retention.

Variation: Before doing the next side, you can do Halasana at the center, as a way to transition smoothly. Another variation is to do one leg at a time instead of both.

Parsva Halasana (Side Plow)

Benefits: Optimizes the liver and spleen.

This inversion pose is best done as part of a flowing Closing Sequence in the Ashtanga Primary Yoga: from Headstand (this should come first before Shoulderstand), to Shoulderstand, Halasana and then Karnapidasana, to Urdhva Padmasana (inverted lotus), Pindasana (hugging the inverted lotus), Matsyasana (Fish as a counter-pose).

Method: (YM2, p41) From Plow/Halasan, bend the knees until they fall beside the ears. Breathe!

Karnapidasana (Ear To Knee Pose)

Benefits: This is a great pose to reverse piles with equal antara and bahya kumbhaka. This also cures ear-related diseases. For deafness, it is best to do breath-retention. This also reduces the waistline.

Method: (YM2, p41) On Vajrasana, begin to slowly lie back, arching the back until the top of the head touches the floor.

Variation: This pose is similar to the Matsyasana, the Fish

Supta Vajrasana (Supine Thunderbolt Pose)

Benefits:

Method: (YM2, p45) Lying down on the mat facing up, pelvis is lifted up, back is arched, top of the head on the floor, legs are straight, toes are pointed and arms folded by the chest. The muscles activated here are the hamstrings and buttocks.

Variation: An easier version, one that is mostly done in studios, is to bend the knees. The muscle activated here is the buttocks.

Setu Bandhasana (Bridge Pose)

Benefits: Firms up the buns and the hamstring. Cures piles.

Method: (YM2, p61) This is similar to Setu Bandhasana except that the hands support the lower back and the shoulders are on the mat.

Uttana Mayurasana (Bridge)

Method: (YM2, p63) same as Uttana Mayurasana but one leg is lifted up. While the body remains arched, both legs are straight. Repeat on the other side.

Eka Pada Uttana Mayurasana (One-Leg Supported Bridge)

Method: (YM2, p45) Same as Setu Bandhasana (top of the head on the floor, back is arched) but pelvis on the floor and legs together, straight and raised. Arms are parallel to the legs. This pose is essentially Matsyasana (Fish Pose). This is a good counter pose to Halasana (Plow).

Uttana Padasana (Raised Leg Pose)

Benefits: Reboots the body from doing Halasana

Method: (YM2, p30) From Tadasana (standing Mountain Pose), interlace the hands behind you with straight arms. As you inhale, bend back and pull the shoulders back. Exhale as you come back to Tadasana. This is the backbend warm-up.

Inhale and lift the arms up sideways and interlace the fingers with the palms upwards. Arms are straight. Exhale and do a forward bend. Inhale halfway up, and jump/step back into high plank. Exhale and do Chaturanga but going all the way down, body straight and lying on the ground. Inhale, head and chest up. Exhale, bend the legs and hold them down, making the heels touch the floor. Keep the chest up and tilt the head as far back as possible. Stay here with slow breathing, no kumbhaka - don't rush the breath! Reverse the process but do a Downward Dog as a counter-pose until you come up to Tadasana.

Bhekasana (Frog Pose)

Ardha Bhekasana (Half-Frog Pose)

Benefits: This relieves backache and stomach ache. It tones the kidneys and bladder.

Method: (p128) Important! Do equal breathing ratio. Torso should be straight, head leveled, and gaze on 3rd eye. Hold the pose on an inhale.

Ekapada Sirsasana (Leg Behind the Head Pose)

Benefits: Piles/hemorrhoids are cured. Neck can carry heavy loads, aids in Kundalini awakening.

Method: (p128) This pose is only for the rare few. Right leg goes first. Hands in prayer pose at the Muladhara chakra.

Dvipada Sirsasana (Two Feet Behind the Head Pose)

Benefits: Diseases of liver, spleen and stomach will go away. Muladhara chakra is purified. Women prone to miscarriage should practice this and stop when they want to conceive. Those who practice this regularly cannot have children.

Method: (p131) This is similar to Dvipada Sirsasana (previous pose) but reclining and hands are by the base of the spine with left hand grasping the right wrist.

Yoga Nidrasana (Yogic Sleep Pose)

Benefits: Tuberculosis, bloating, edema will be cured. Promotes long life, helps put Prana vayu under control. Not for pregnant women.

Method: (p135) Right leg goes over the head and under the left armpit. Right hand holds the left wrist. Head lifts up and body is straight.

Variation: Buddhasana B - same as above, but the hands bind from the behind the body, right hand holding the left wrist.

Buddhasana (Awakened Pose)

Benefits: Enhances blood circulation, cures hunched back, purifies the chakras, develops Kevala kumbhaka, cures long-term persistent fever.

Method: (p135) From Buddhasana B, exhale and do a forward bend

Kapilasana (Kapila Pose)

Benefits: Conditions the chakras paving for higher meditative levels.

Method: (p137) Seated with the right leg behind the head, lie down flat on the back and lock the arms by the elbows. Inhale and lift the head up (from neck up) and gaze on 3rd eye. Relese and do the left side.

Bhairavasana (Destroyer Of The Universe Pose)

Benefits: Great for women who don't want children.

Method: (p) This is not Chakrasana! This asana follows the flight of the cakora bird. Seated with one leg behind the head, press both palms on the mat and lift the body up. Try to lift the extended leg up so it's 45 degrees from the mat. Gaze on the 3rd eye.

Variation:

Cakorasana (Flight of the Cakora Bird Pose)

Benefits: Tremors in the wrists and arms are cured.

Method: (p140) Seated with the leg behind the head, do a forward bend with arms extended forward and the palms together. Extended leg is between the arms. Do the other side.

Skandasana (Side Lunge Pose)

FYI, on nearly all websites, Skandasana is done as pictured above

Benefits: Enhances closing the senses from the outside world to focus within (Pratyahara).

Method: (p140) Standing up, put one leg behind the head. Hands in Namaste mudra, do a half-forward bend. Extended leg must be kept straight. Gaze on the 3rd eye.

Variation: This can be done reclining.

Durvasasana (Standing Leg Behind Head Pose)

Benefits: Elephantiasis is cured, tremors in the head go away.

Method: (p144) Standing, place one leg behind the head. Exhale and forward bend, touching both palms on the mat.

Variation:

Richikasana (Standing Foot Behind the Head Forward Bend)

Benefits: This instills proper exhalation for pranayama.

Method: (p144) On Tadasana, lift one leg until it is vertically inverted and push the soles down with both hands. Both legs should be straight. Do the other side.

Variation:

Trivikramasana (Standing Split Pose)

Benefits: Awakens Kundalini

Method: (p144) From High plank, do Superman Pose with arms stretched sideways. Gradually do a backbend so the heels land beside the head touching the arms. Arms should now lock in place with each hand clasping the other's wrists. Fix the gaze on the 3rd eye. This is an extreme backbend With chin on the mat.

Ganda Bherundasana (Formidable Face Pose)

Benefits: Goiter problems and inflamation of the glands are cured. Vishuddhi and higher chakras are activated, leading to Samadhi.