THE POSTURES OF GHOSH YOGA

BREATHING

Pranayama Deep Breathing – 6 count deep breathing coordinated with body movement

— Anatomical Breathing (added by Tony Sanchez)

SALUTES

1. Birabhadrasana – Salute to the Gods and Goddess (8 count series)

2. Suryanamaskar – Salute to the Sun (8 count series)

 

HALF MOON SERIES

3. Parsa-arda-chandransana – Lateral Half Moon (right and left side)

4. Ardha-chandrasana – Half Moon Pose (Backward bending)

5. Pada-hastasana – Hands and feet together, stomach to thighs)

6. Trikanasana – Triangle (Thigh parallel to the floor)

— Revolved Triangle (added by Tony Sanchez)

7. Dandayamana-Bibhaktapada-Janushirasana – Standing Separate Legs Head to Knee Pose

 

STANDING SERIES

8. Utkatasana – Awkward Pose (3 parts)

9. Gururasana – Eagle Pose (right and left)

10. Dandayamana-Janushirasana – Standing Head to Knee Pose

11. Dandayamana-Dhanurasana – Standing Bow Pose

12. Tuladandasana – Balancing Stick Pose

13. Bibhakta-Hasta-Tuladandasana – Split Arms Balancing Pose

14. Dandayamana-Bibhaktapada-Paschimothanasana – Standing Separate Leg Stretching Pose (3 variations: Head to floor, hands gripping heels, Head to floor, hands in reverse prayer, Head to floor, fingers interlaced, elbows locked and stretching)

— Guillotine – Shoulders between the legs, look up (Added by Bikram Choudhury and Tony Sanchez)

15. Tadasana – Tree Pose

16. Padangustasana – Toe Stand (Variation: Toe Stand, leg extended, Added by Bikram Choudhury and Tony Sanchez)

17. Bamanasana – Short Man Pose

18. Angustasana – Finger Stand Pose

19. Kagasana – Crow Pose

(3 variations: Side crow – right and left sides, Side crow legs straight – right and left sides, Crow to handstand)

20. Bakasana – Crane Pose (Variation: Side crane – right and left side)

 

LOTUS SERIES

— Lotus Warm-Ups (Added by Bikram Choudhury and Tony Sanchez)

21. Pranasana – Life Pose

22. Sukhasana – Easy Pose

23. Samasana – Plain Pose

24. Siddhasana – Success in Meditation Pose

25. Bhadrasana – Gentle Pose

26. Swastikasana – Good Luck Pose

27. Ardha-Padmasana – Half-Lotus

28. Padmasana – Lotus

29. Utthita-Padmasana – Lifting Lotus (Lotus in finger stand)

30. Baddha-Padmasana – Bound Lotus

31. Tulangalasana – Lotus in L shape

32. Garghasana – Pregnancy Pose

33. Matsyasana – Fish Pose

34. Makarasana – Spider Pose

35. Parbatasana – Mountain Pose

Lion Pose (Added by Tony Sanchez)

36. Kukkutasana – Cock Pose (3 variations: Hands between legs, Knees to armpits, Cock to lotus in handstand)

— Pelvic Lift (Added by Tony Sanchez)

 

37. Pavanamuktasana (right and left side, then both legs)

 

COBRA SERIES

38. Bhujangasana – Cobra Pose

39. Salavasana – Locust Pose

40. Purna-Salavasana – Full Locust Pose

41. Dhanurasana – Bow Pose

 

FIXED-FIRM SERIES

42. Supta-Vajrasana – Fixed-Firm Pose

43. Ardha-Kurmasana – Half Tortoise Pose

44. Ustrasana – Camel Pose

45. Sasangasana – Rabbit Pose

 

STRETCHING SERIES

46. Janushirasana – Head to Knee Pose

47. Paschimotthanasana – Stretching Pose

48. Bibhaktapada-Pada-Paschimothanasana – Separate Leg Stretching

49. Mandukasana – Frog Pose

50. Utthita-Paschimotthanasana – Upward Stretching (2 variations: Heron: Single legs

– right and left side, opposite leg bent as with fixed firm; Both legs)

51. Purna-Bibhatapada-Janushirasana –FullSeparateLegStretching (Splits)

— Pigeon Pose (2 variations: King pigeon– Foot to back of head, Dead pigeon– chest

over knee, right and left side, Added by Bikram Choudhury and Tony Sanchez)

52. Dandayamana-Purna-Janushirasana – Full Standing Head to Knee

— Natarajasana – Lord of the Dance (Dancer) (Added by Bikram Choudhury and Tony Sanchez)

 

—ABDOMINAL SERIES (Added by Tony Sanchez)

— Straight Leg Crunch (3 var)

— Uttana Padasana - Leg Lifts (2 var)

— Oblique Crunch

— Navasana - Boat Pose

 

DOUBLED-SIDED SERIES

53. Akarna-Dhanurasana – Archer (right and left side)

54. Chatushkonasana – Four Angle Pose (right and left side)

55. Gomukasana – Cow Face (right and left side)

56. Ardha-Matsyendrasana – Half Spinal Twisting Pose

— Maysyenrasana – Full Spine Twist (Added by Bikram Choudhury)

— Parivtta-Janushirasana - Revolved Head to Knee Pose (Added by Tony Sanchez)

— Parivtta-Pachimotthanasana Revolved Stretching Pose (Added by Tony Sanchez)

— Reclined Abdominal Twist (Added by Tony Sanchez)

 

BOW-LEG SERIES

57. Ekapada-Gokhilasana – Bow Leg Posture

58. Deepada-Gokhilasana – Both Legs in Bow Leg Pose

59. Gokhilasana Mayurasana – Bow Leg in Peacock Pose

60. Gokhilasana Parbatasana – Bow Leg in Mountain Pose

 

TORTOISE SERIES

61. Ekapada-Shirasana – One Leg Over Head Pose (right and left side)

62. Deepada-Shirasana – Two Legs over Head Pose

63. Utthita-Kurmasana – Upward Tortoise (two variations)

64. Kurmasana – Tortoise

65. Yoga-Nidra – Yogi in Sleep Pose

66. Onkarasana – Om Pose (right and left side)

67. Sankatasana – Goodbye Pose (right and left side)

 

PLOUGH SERIES

— Plough Warm-Up (legs overhead 5 times)

68. Halasana – Plough Pose

69. Karnapitasana – Knees to Ears Pose (Variation: Both knees on the side of one ear – right and left side)

70. Sarwangasana – Supported Shoulder Stand Pose

71. Urdha-Sarwangasana – Lotus in Shoulder Stand

— Leaning Tower of Pisa Pose – Hand under sacrum and lower lotus forward (Added

by Tony Sanchez) 

72. Badda-Sarwagasana – Folding Lotus in Shoulder Stand

— Sarwangasana – Free Standing Shoulder Stand Pose (Added by Bikram Choudhury and Tony Sanchez)

 

FULL SERIES

73. Purna-Bhujangasana – Full Cobra

— Full Locust Pose (Added by Bikram Choudhury and Tony Sanchez)

— Scorpion Pose -Locust (toes touch head) (Added by Bikram Choudhury and Tony Sanchez)

74. Purna-Dhanurasana – Full Bow

75. Purna-Ustrasana – Full Camel

— Bridge (Added by Bikram Choudhury and Tony Sanchez)

— Wheel (Added by Bikram Choudhury and Tony Sanchez)

— One Legged Wheel (Added by Bikram Choudhury and Tony Sanchez)

— Staff (Added by Bikram Choudhury and Tony Sanchez)

— Tiger from Wheel(Added by Bikram Choudhury and Tony Sanchez)

— Full Chakrasana (head between ankles) (Added by Bikram Choudhury and Tony Sanchez)

 

PEACOCK SERIES

76. Mayurasana – Peacock

77. Baddha-Mayurasana – Lotus Peacock

78. Ekapada-Mayurasana – One Leg Peacock (right and left side)

79. Ekapada-Mayurasana – One Arm Peacock (right and left side)

 

HEADSTAND SERIES

80. Arhda-Shirasana – Half Headstand

81. Shirsana – Headstand (Many variations: Headstand in splits, Headstand with Eagle legs)

82. Urdha-Shirsana – Upward Headstand in Lotus

83. Badda-Shirsana – Folding Headstand with Lotus

84. Bagghrasana – Tiger Pose

- Lotus in Tiger

- One-legged Lotus in Tiger

85. Bagghrasana Brischikasana – Scorpion in Tiger

86. Likarasana – ‘Lika’ Pose –Tiger, hands on elbows

– Elbow Stand – Hands on face

 

HANDSTAND SERIES

87. Hastasana – Handstand (Many variations: Splits in handstand, Eagle legs in handstand, Lotus in handstand, One-legged lotus in handstand)

— Scorpion in Handstand

88. Urdha-Hastasana – Lotus in handstand

89. Baddha-Hastasana – Folding Handstand to Cock Pose

90. Ekahasta-Hastasana – One-hand Handstand

91. Brikkhasana – Palm Tree Pose

 

ADDITIONAL MUDRAS, BANDHAS, KRIYAS, AND PRANAYAMAS

MUDRAS

Biparith-Karani-Mudra – Mudra in Inverted Position

Aswaini-Mudra – Rectum Mudra

Yoga-Mudra – Count of Six, up and down

Maha-Mudra – Great Mudra (right and left leg, count of six)

 

BANDHAS

Uddiyana-Bandha – Depression of Abdominal Wall

Nauli-Bandha – Whole abdomen Isolation

Nauli-Dakina – Right side abdominal isolation

Nauli-Bama – Left side abdominal isolation

Nauli-Sanchalan – Churning abdominal isolation: right to left, left to right

 

KRIYAS

Jala-Dhouti – Cleaning with water

Bastra-Dhouti – Cleaning with Cloth

Nasa-Dhouti – Nose Cleaning

Galo-Dhouti – Throat Cleaning

 

PRANAYAMA

Kapalbhati – Blowing Bellows, rapid exhaling

Sitali-Insukha-Gomukhasana – Happy Cow Face Meditation Breathing