asanabitYOGA POSES
Yoga forms›Ashtanga yoga

Ashtanga yoga

A system of poses, transitions, breath and directed gaze. The six series belong to a living teaching tradition with variations between teachers.

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The existing series overviews remain connected to the same pose pages. A series overview does not mean every pose, variant or movement is fully documented.

The bank keeps one page for each pose family. A connection to a yoga form invites comparison; it does not mean every pictured variant belongs to that teaching method.
Ashtanga yoga series

Related poses in the shared bank

Teaching comparison
Parsva Dhanurasana
Intermediate Series pose families

Parsva Dhanurasana

Side bow

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Kukkutasana
Primary Series pose families

Kukkutasana

Rooster

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Purna Matsyendrasana
Advanced A pose families

Purna Matsyendrasana

Full lord-of-fishes twist

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Kapilasana
Advanced B pose families

Kapilasana

Kapila pose

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Ardha Baddha Padma Paschimottanasana
Primary Series pose families

Ardha Baddha Padma Paschimottanasana

Seated bound half lotus

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Kapotasana A
Intermediate Series pose families

Kapotasana A

Ashtanga pigeon backbend

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Navasana
Primary Series pose families

Navasana

Boat

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Hanumanasana A
Advanced A pose families

Hanumanasana A

Hanuman split

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Parighasana
Intermediate Series pose families

Parighasana

Gate

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Tittibhāsana A
Intermediate Series pose families

Tittibhāsana A

Firefly

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Skandasana
Advanced A pose families

Skandasana

Standing leg behind head

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Mula Bandhasana
Advanced B pose families

Mula Bandhasana

Root-lock seat

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Utpluthih
Finishing

Utpluthih

Lifted lotus

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Kurmasana
Primary Series pose families

Kurmasana

Tortoise

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Urdhva Mukha Paschimottanasana
Primary Series pose families

Urdhva Mukha Paschimottanasana

Upward-facing forward fold

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Kāraṇḍavāsana
Intermediate Series pose families

Kāraṇḍavāsana

Lotus forearm balance

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Ubhaya Padangusthasana
Primary Series pose families

Ubhaya Padangusthasana

Both-big-toes balance

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Mukta Hasta Sirsasana A
Intermediate Series pose families

Mukta Hasta Sirsasana A

Free-hand headstands

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Krounchasana
Intermediate Series pose families

Krounchasana

Heron

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Omkarasana
Advanced B pose families

Omkarasana

Om-shape arm balance

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Parivrtta Trikonasana
Standing foundations

Parivrtta Trikonasana

Revolved triangle

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Dwi Pāda Śīrṣāsana A
Intermediate Series pose families

Dwi Pāda Śīrṣāsana A

Two legs behind head

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Ardha Baddha Padmottanasana
Further standing poses

Ardha Baddha Padmottanasana

Standing bound half lotus

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Eka Pāda Śīrṣāsana
Intermediate Series pose families

Eka Pāda Śīrṣāsana

One leg behind head

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Pindasana
Finishing

Pindasana

Folded lotus

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Padmasana
Finishing

Padmasana

Lotus

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Ganda Bherundasana A
Advanced A pose families

Ganda Bherundasana A

Ganda Bherunda poses

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Adho Mukha Svanasana
Foundations and transitions

Adho Mukha Svanasana

Downward-facing dog

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Galavasana
Advanced A pose families

Galavasana

Galava balance

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Urdhva Kukkutasana · Held form
Advanced A pose families

Urdhva Kukkutasana · Held form

Upward rooster

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Chakorasana
Advanced A pose families

Chakorasana

Leg-behind-head arm balance

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Salamba Sarvangasana
Finishing

Salamba Sarvangasana

Supported shoulderstand

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Viranchyasana A · Seated form
Advanced A pose families

Viranchyasana A · Seated form

Viranchi poses

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Virabhadrasana A
Further standing poses

Virabhadrasana A

Warrior A

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Urdhva Mukha Svanasana
Foundations and transitions

Urdhva Mukha Svanasana

Upward-facing dog

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Garbha Pindasana
Primary Series pose families

Garbha Pindasana

Lotus embryo

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Parsva Dandasana
Advanced B pose families

Parsva Dandasana

Side staff balance

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Durvasasana
Advanced A pose families

Durvasasana

Upright leg behind head

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Marichyasana F
Advanced B pose families

Marichyasana F

Advanced Marichi variations

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Natarajasana
Advanced A pose families

Natarajasana

Dancer balance

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Ustrasana
Intermediate Series pose families

Ustrasana

Camel

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Padahastasana
Standing foundations

Padahastasana

Hands under feet

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Sama Konasana
Advanced B pose families

Sama Konasana

Side split

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Bhekasana
Intermediate Series pose families

Bhekasana

Frog

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Matsyasana · Lotus
Finishing

Matsyasana · Lotus

Fish

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Samasthiti
Sun salutations

Surya Namaskara A

Sun Salutation A

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Uttana Padasana
Finishing

Uttana Padasana

Raised limbs

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Janu Sirsasana A
Primary Series pose families

Janu Sirsasana A

Single-leg seated fold

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Laghu Vajrasana
Intermediate Series pose families

Laghu Vajrasana

Little thunderbolt

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Dandasana
Primary Series pose families

Dandasana

Staff

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Bhuja Dandasana
Advanced B pose families

Bhuja Dandasana

Arm staff pose

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Utkatasana
Further standing poses

Utkatasana

Chair

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Purvottanasana
Primary Series pose families

Purvottanasana

Upward plank

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Viparita Salabhasana
Advanced A pose families

Viparita Salabhasana

Inverted locust

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Viparita Dandasana
Advanced A pose families

Viparita Dandasana

Inverted staff

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Eka Pada Dhanurasana · Overhead hold
Advanced B pose families

Eka Pada Dhanurasana · Overhead hold

One-legged bow

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Vasisthasana
Advanced A pose families

Vasisthasana

Side balance with leg lift

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Dighasana A
Advanced A pose families

Dighasana A

Forward one-legged balance

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Baddha Konasana · Upright form
Primary Series pose families

Baddha Konasana · Upright form

Bound angle

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Urdhva Padmasana
Finishing

Urdhva Padmasana

Upward lotus

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Akarna Dhanurasana A
Advanced B pose families

Akarna Dhanurasana A

Bow toward the ear

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Bakasana A
Intermediate Series pose families

Bakasana A

Crane

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Supta Konasana
Primary Series pose families

Supta Konasana

Reclining wide angle

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Kasyapasana
Advanced A pose families

Kasyapasana

Reclining leg-behind-head pose

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Astavakrasana A
Advanced A pose families

Astavakrasana A

Eight-angle pose

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Setu Bandhasana
Primary Series pose families

Setu Bandhasana

Ashtanga bridge

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Eka Pada Bakasana A
Advanced A pose families

Eka Pada Bakasana A

One-legged crane

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Gomukhasana B
Intermediate Series pose families

Gomukhasana B

Cow face

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Utthita Hasta Padangusthasana · Folded form
Further standing poses

Utthita Hasta Padangusthasana · Folded form

Standing leg balance

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Supta Trivikramasana
Advanced A pose families

Supta Trivikramasana

Reclining leg extension

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Mayurasana
Intermediate Series pose families

Mayurasana

Peacock

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Eka Pada Kapotasana · Forearm support
Advanced B pose families

Eka Pada Kapotasana · Forearm support

One-legged pigeon backbend

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Samasthiti
Foundations and transitions

Samasthiti

Equal standing

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Eka Pada Viparita Dandasana
Advanced A pose families

Eka Pada Viparita Dandasana

One-legged inverted staff

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Samanasana
Advanced B pose families

Samanasana

Samana pose

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Triang Mukhaikapada Paschimottanasana
Primary Series pose families

Triang Mukhaikapada Paschimottanasana

One-leg-folded-back forward fold

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Padangustha Dhanurasana A
Advanced B pose families

Padangustha Dhanurasana A

Big-toe bow

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Parivrtta Parsvakonasana
Standing foundations

Parivrtta Parsvakonasana

Revolved side angle

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Buddhasana
Advanced B pose families

Buddhasana

Buddha pose

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Supta Padangusthasana A
Primary Series pose families

Supta Padangusthasana A

Reclining big-toe hold

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Paschimottanasana A
Primary Series pose families

Paschimottanasana A

Seated forward fold

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Sayanasana
Advanced B pose families

Sayanasana

Repose balance

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Baddha Hasta Sirsasana A
Intermediate Series pose families

Baddha Hasta Sirsasana A

Bound-arm headstands

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Pincha Mayūrāsana
Intermediate Series pose families

Pincha Mayūrāsana

Forearm stand

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Padangusthasana
Standing foundations

Padangusthasana

Big-toe hold

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Salabhasana A
Intermediate Series pose families

Salabhasana A

Locust

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Yoga Dandasana
Advanced B pose families

Yoga Dandasana

Yoga staff

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Punga Kukkutasana
Advanced B pose families

Punga Kukkutasana

Punga rooster balance

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Parsva Bakasana
Advanced B pose families

Parsva Bakasana

Side crane

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Vishvamitrasana
Advanced A pose families

Vishvamitrasana

Arm-supported leg extension

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Halasana
Finishing

Halasana

Plough

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Raja Kapotasana
Advanced A pose families

Raja Kapotasana

King pigeon

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Yoga Nidrāsana
Intermediate Series pose families

Yoga Nidrāsana

Yogic sleep pose

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Nakrasana
Intermediate Series pose families

Nakrasana

Crocodile

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Paryangasana A
Advanced B pose families

Paryangasana A

Paryanga poses

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Marichyasana A
Primary Series pose families

Marichyasana A

Marichi poses

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Virabhadrasana B
Further standing poses

Virabhadrasana B

Warrior B

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Yoni Dandasana · Seated form
Advanced B pose families

Yoni Dandasana · Seated form

Yoni staff poses

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Supta Kurmasana
Primary Series pose families

Supta Kurmasana

Sleeping tortoise

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Koundinyasana A
Advanced A pose families

Koundinyasana A

Koundinya balance

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Tadasana
Advanced B pose families

Tadasana

Standing pose in Advanced B

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Chaturanga Dandasana
Foundations and transitions

Chaturanga Dandasana

Low plank

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Urdhva Dhanurasana
Backbending

Urdhva Dhanurasana

Upward bow

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Karnapidasana
Finishing

Karnapidasana

Ear-pressure pose

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Utthita Trikonasana
Standing foundations

Utthita Trikonasana

Extended triangle

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Vrischikasana
Advanced B pose families

Vrischikasana

Forearm scorpion

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Vatayanasana
Intermediate Series pose families

Vatayanasana

Horse pose

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Utthita Parsvakonasana
Standing foundations

Utthita Parsvakonasana

Extended side angle

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Sirsasana A
Finishing

Sirsasana A

Headstand

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Urdhva Dandasana
Advanced B pose families

Urdhva Dandasana

Upward staff balance

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Prasarita Padottanasana A
Standing foundations

Prasarita Padottanasana A

Wide-legged forward fold

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Parivrittasana A · Arch stage
Advanced B pose families

Parivrittasana A · Arch stage

Rotating backbend sequences

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Baddha Padmasana · Upright form
Finishing

Baddha Padmasana · Upright form

Bound lotus

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Bhujapidasana
Primary Series pose families

Bhujapidasana

Arm-pressure balance

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Balasana
Finishing

Balasana

Child's pose

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Upavistha Konasana A
Primary Series pose families

Upavistha Konasana A

Seated wide angle

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Supta Urdhva Pada Vajrasana · Final seated stage
Intermediate Series pose families

Supta Urdhva Pada Vajrasana · Final seated stage

Rolling half-lotus sequence

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Nahusasana B
Advanced B pose families

Nahusasana B

Nahusa poses

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Eka Pada Raja Kapotasana
Advanced A pose families

Eka Pada Raja Kapotasana

One-legged king pigeon

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Supta Vajrasana · Supported form
Intermediate Series pose families

Supta Vajrasana · Supported form

Reclining bound lotus

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Ardha Matsyendrasana
Intermediate Series pose families

Ardha Matsyendrasana

Half lord-of-fishes twist

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Yoga Mudra
Finishing

Yoga Mudra

Yoga seal

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Utkatasana
Sun salutations

Surya Namaskara B

Sun Salutation B

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Bhairavasana
Advanced A pose families

Bhairavasana

Bhairava side balance

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Adho Dandasana
Advanced B pose families

Adho Dandasana

Downward staff shape

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Dhanurasana
Intermediate Series pose families

Dhanurasana

Bow

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Savasana
Finishing

Savasana

Reclining rest

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Parsvottanasana
Standing foundations

Parsvottanasana

Pyramid fold

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Pasasana
Intermediate Series pose families

Pasasana

Bound squat twist

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Bharadvajasana
Intermediate Series pose families

Bharadvajasana

Bharadvaja twist

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Trivikramasana
Advanced A pose families

Trivikramasana

Upright high leg extension

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Siddhasana
Advanced C

Siddhasana

Meditative seat

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Bhujangasana · Bent elbows
Backbending

Bhujangasana · Bent elbows

Cobra

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Parvatasana A
Advanced D

Parvatasana A

Lotus with raised arms

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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.