SERIES 03 · Sthira Bhaga

Advanced A

The series combines advanced balances, leg binds and backbends. This overview presents a documented teaching version with variants grouped into pose families.

The advanced section is grouped here into 25 pose families per series. Preparations and exits are not counted as extra poses. Sun salutations and standing foundations through Parsvottanasana precede the series-specific section; backbends and finishing follow. This overview concerns modern Ashtanga teaching, rather than the order in an older yoga text.

This overview groups related variants into pose families. It is a reading map, not a claim about a universal pose count or an instruction to complete the whole sequence.

Sun salutations

2 pose families

1. Sun salutations

Surya Namaskara A

Sun Salutation A

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2. Sun salutations

Surya Namaskara B

Sun Salutation B

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Standing foundations

8 pose families

1. Standing foundations

Padangusthasana

Big-toe hold

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2. Standing foundations

Padahastasana

Hands under feet

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3. Standing foundations

Utthita Trikonasana

Extended triangle

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4. Standing foundations

Parivrtta Trikonasana

Revolved triangle

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5. Standing foundations

Utthita Parsvakonasana

Extended side angle

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6. Standing foundations

Parivrtta Parsvakonasana

Revolved side angle

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7. Standing foundations

Prasarita Padottanasana A

Wide-legged forward fold

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8. Standing foundations

Parsvottanasana

Pyramid fold

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Advanced A pose families

25 pose families

1. Advanced A pose families

Vasisthasana

Side balance with leg lift

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2. Advanced A pose families

Vishvamitrasana

Arm-supported leg extension

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3. Advanced A pose families

Kasyapasana

Reclining leg-behind-head pose

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4. Advanced A pose families

Chakorasana

Leg-behind-head arm balance

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5. Advanced A pose families

Bhairavasana

Bhairava side balance

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6. Advanced A pose families

Skandasana

Standing leg behind head

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7. Advanced A pose families

Durvasasana

Upright leg behind head

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8. Advanced A pose families

Urdhva Kukkutasana · Held form

Upward rooster

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9. Advanced A pose families

Galavasana

Galava balance

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10. Advanced A pose families

Eka Pada Bakasana A

One-legged crane

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11. Advanced A pose families

Koundinyasana A

Koundinya balance

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12. Advanced A pose families

Astavakrasana A

Eight-angle pose

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13. Advanced A pose families

Purna Matsyendrasana

Full lord-of-fishes twist

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14. Advanced A pose families

Viranchyasana A · Seated form

Viranchi poses

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15. Advanced A pose families

Viparita Dandasana

Inverted staff

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16. Advanced A pose families

Eka Pada Viparita Dandasana

One-legged inverted staff

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17. Advanced A pose families

Viparita Salabhasana

Inverted locust

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18. Advanced A pose families

Ganda Bherundasana A

Ganda Bherunda poses

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19. Advanced A pose families

Hanumanasana A

Hanuman split

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20. Advanced A pose families

Supta Trivikramasana

Reclining leg extension

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21. Advanced A pose families

Dighasana A

Forward one-legged balance

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22. Advanced A pose families

Trivikramasana

Upright high leg extension

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23. Advanced A pose families

Natarajasana

Dancer balance

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24. Advanced A pose families

Raja Kapotasana

King pigeon

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25. Advanced A pose families

Eka Pada Raja Kapotasana

One-legged king pigeon

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Backbending

2 pose families

1. Backbending

Urdhva Dhanurasana

Upward bow

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2. Backbending

Paschimottanasana A

Seated forward fold

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Finishing

14 pose families

1. Finishing

Salamba Sarvangasana

Supported shoulderstand

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2. Finishing

Halasana

Plough

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3. Finishing

Karnapidasana

Ear-pressure pose

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4. Finishing

Urdhva Padmasana

Upward lotus

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5. Finishing

Pindasana

Folded lotus

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6. Finishing

Matsyasana · Lotus

Fish

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7. Finishing

Uttana Padasana

Raised limbs

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8. Finishing

Sirsasana A

Headstand

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9. Finishing

Balasana

Child's pose

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10. Finishing

Baddha Padmasana · Upright form

Bound lotus

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11. Finishing

Yoga Mudra

Yoga seal

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12. Finishing

Padmasana

Lotus

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13. Finishing

Utpluthih

Lifted lotus

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14. Finishing

Savasana

Reclining rest

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Older names and shapes

Haṭhayogapradīpikā 1.23 describes Kukkutasana with the arms between the lotus legs and the hands on the ground. It does not establish the upper-arm knee supports in Urdhva Kukkutasana or Punga Kukkutasana, or their entries.

Sources for this page

Svātmārāma: Haṭhayogapradīpikā, with the Jyotsnā and Manobhilāṣiṇī commentaries (1895)1.23, p. 17 · Wellcome Collection

Practising with care

If you have an injury or a medical condition, take medication, are pregnant or breastfeeding, or have another circumstance that may affect your practice, consult a qualified healthcare professional about suitable activities and necessary adaptations.

Learn new and demanding poses with a qualified yoga teacher. Adapt the range to your body and stop if you feel pain or dizziness. A short video illustrates movement; its length does not prescribe how long to hold a pose.

Headstands, shoulder stands and lotus are not starting poses for beginners. Injuries, balance problems or glaucoma are examples of reasons to assess suitability individually. Do not force a bind or use the body as leverage against the knee.