SERIES 04 · Sthira Bhaga

Advanced B

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 B pose families

25 pose families

1. Advanced B pose families

Mula Bandhasana

Root-lock seat

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2. Advanced B pose families

Nahusasana B

Nahusa poses

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3. Advanced B pose families

Vrischikasana

Forearm scorpion

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4. Advanced B pose families

Sayanasana

Repose balance

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5. Advanced B pose families

Buddhasana

Buddha pose

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6. Advanced B pose families

Kapilasana

Kapila pose

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7. Advanced B pose families

Akarna Dhanurasana A

Bow toward the ear

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8. Advanced B pose families

Padangustha Dhanurasana A

Big-toe bow

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9. Advanced B pose families

Marichyasana F

Advanced Marichi variations

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10. Advanced B pose families

Tadasana

Standing pose in Advanced B

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11. Advanced B pose families

Samanasana

Samana pose

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12. Advanced B pose families

Punga Kukkutasana

Punga rooster balance

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13. Advanced B pose families

Parsva Bakasana

Side crane

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14. Advanced B pose families

Eka Pada Dhanurasana · Overhead hold

One-legged bow

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15. Advanced B pose families

Eka Pada Kapotasana · Forearm support

One-legged pigeon backbend

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16. Advanced B pose families

Paryangasana A

Paryanga poses

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17. Advanced B pose families

Parivrittasana A · Arch stage

Rotating backbend sequences

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18. Advanced B pose families

Yoni Dandasana · Seated form

Yoni staff poses

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19. Advanced B pose families

Yoga Dandasana

Yoga staff

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20. Advanced B pose families

Bhuja Dandasana

Arm staff pose

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21. Advanced B pose families

Parsva Dandasana

Side staff balance

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22. Advanced B pose families

Adho Dandasana

Downward staff shape

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23. Advanced B pose families

Urdhva Dandasana

Upward staff balance

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24. Advanced B pose families

Sama Konasana

Side split

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25. Advanced B pose families

Omkarasana

Om-shape arm balance

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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.