vinyasa asana variation

Set -1

Standing Asana List Vinyasa

1. Ardha Baddha Padma Utkatasana (Half Bound Lotus Fierce Pose)
2. Ardha Padma Virabhadrasana – 3 (Half Lotus Warrior – 3)
3. Baddha Ardha Chandrasana (Bound Half Moon Pose)
4. Baddha Hasta Parshvottanasana
5. Baddha Hasta Utthita Stiti Shalabhasana (Hands Bound Rising Standing Locust Pose)
6. Baddha Parivritta Prasarita Padottanasana (Bound Revolved Feet Spread Out Intense Stretch Pose)
7. Cartwheel Pose
8. Crescent Lunge Twist
9. Dandayamana Janushirasana (Standing Head to Knee Pose)
10. Eka Pada Utkatasana (Figure Four)
11. Eka Pada Uttanasana (One Legged Intense Stretch Pose)
12. Garudasana Anjaneyasana (Eagle Lunge)
13. Garudasana Viraghadrasana – 3 (Eagle Warrior – 3)
14. Hasta Garudasana in Vrikshasana (Hand Position of the Pose Dedicated to Garuda in Tree Pose)
15. Humble Warrior
16. Nantum Svarga Dvijasana (Bowing with Respect Bird of Paradise Pose)
17. Niralamba Urdhva Prasarita Ekapadasana (Unsupported One Leg Stretched Upward Pose)
18. Padangushthasana (Toe Stand Pose)
19. Parivritta Ardha Stiti Vayu Muktyuttonasana (Revolved Half Standing Wind Relieving Intense Stretch Pose)
20. Parivritta Baddha Stiti Utthita Vayu Muktyasana (Revolved Bound Standing Rising Wind Relieving Pose)
21. Parivritta Hasta Padangushthasana (Revolved Standing Hand to Big Toe)
22. Parivritta Prasarita Pada Tadasana (Revolved Feet Spread Mountain Pose)
23. Parivritta Urdhva Tadasana Urdhva Baddha Hastasana (Revolved Upward Mountain Pose Raised Bound Hands)
24. Parivrtta Svarga Dvijasana (Revolved Bird Of Paradise)
25. Parshva Kalyasana (Sideways Pose Dedicated to Goddess Kali)
26. Patan Vrikshasana (Toppling Tree)
27. Revolved Half Moon Bow Pose
28. Skandasana (Side Lunge)
29. Stiti Vayu Muktyuttonasana (Standing Wind Relieving Intense Stretch Pose)
30. Svarga Dvijasana (Bird of Paradise)
31. Urdhva Baddha Hastasana in Vira Parampara (Upward Bound Hands Pose in Hero Succession Series)
32. Uttana Kulpa Uttanasana (Intense Ankle Stretch Intense Stretch Pose)
33. Utthita Parivritta Anjaneyasana (Revolved Crescent Lunge with Arms Extended)
34. Viparita Anahata Chakra Mudra in Pada Garudasana (Reverse Heart Chakra Seal in Leg Position of the Pose Dedicated to Garuda)
35. Viparita Namaskar Tadasana(Back of the Body Prayer Mountain Pose)
36. Viparita Trikonasana (Reverse Triangle Pose)
37. Warrior – 1 with Hands Interlaced

Kneeling vinyasa list

38. Adho Mukha Marjarasana (Downward Facing Cat Pose)
39. Ardha Prapada Ushtrasana (Half Tip Toe Camel Pose)
40. Balasana (Child’s Pose)
41. Crescent Lunge Halfway Fold on the Knee with Airplane Arms
42. Crescent Lunge Twist on the Knee
43. Dvitiya Bidala Tulana(Balance the Cat)
44. Horizon Lunge
45. Lunge with Arm Extended Forward
46. Pada Gomukhasana in Ushtrasana (Leg Position of Cow Face Pose in Camel Pose)
47. Parivritta Anjaneyasana(Revolved Crescent Lunge on the Knee)
48. Parshva Eka Pada Adho Mukha Shvanasana (One Leg to the Side Downward Facing Dog Pose)
49. (Leg to the Side Revolved One Hand Extended Four Limbs Staff Pose)
50. Svarga Dvijasana (Bird of Paradise Pose)
51. Uttana Shishosana (Extended Puppy Pose)
52. Utthita Parivritta Anjaneyasana (Revolved Crescent Lunge on the Knee with Arms Extended) 1

Sitting asana list vinyasa

53. Ardha Kamalamunyasana (Half Pose Dedicated to Siddhar Kamalamuni)
54. Ardha Padma Hindolasana (Half Lotus Baby Cradle Pose)
55. Baddha Hasta Baddha Konasana(Bound Hands Bound Angle Pose)
56. Baddha Trikonasana (Bound Triangle Pose)
57. Eka Pada Supta Virasana (One-Legged Reclined Hero Pose)
58. Hasta Gomukhasana in Baddha Konasana (Hand Position of Cow Face Pose in Bound Angle Pose)
59. Padma Danda Namaskarasana (Lotus Staff Surrender Salutation Pose)
60. Paripuma Navasana (Extended Boat)
61. Parivritta Padmasana (Revolved Lotus Pose)
62. Parivrtta Surya Yantrasana (Compass Pose)
63. Revolved Easy Pose (Parivritta Sukhasana)
64. Salamba Navasana (Supported Boat Pose)
65. Upavistha Navasana (Wide Legged Boat)
66. Urdhva Eka Pada Ardha Padma Paschimottanasana
67. Viparita Namaskar Baddha Konasana (Reverse Prayer Bound Angle Pose)

Prone asana list vinyasa

68. Adho Mukha Parshva Eka Padasana (Downward Face Side One Leg Pose)
69. Ardha Dhanurasana (Half Bow Pose)
70. Gherandasana (Sage Gheranda’s Pose)
71. Parshva Urdhva Mukha Shvanasana (Sideways Upward Facing Dog Pose)
72. Utthan Sarpa Godhasana (Intense Stretch Slithering Lizard Lunge Pose)
73. Vishama Eka Pada Urdhva Mukha Shvanasana (Uneven One-Legged Upward Facing Dog Pose)

Supine asana list vinyasa

74. Ardha Agnistambhasana in Eka Pada Baddha Hasta Setu Bandha Sarvangasana (Half Fire Log Pose in One-Legged Hands Bound Bridge Whole Body Pose)
75. Eka Pada Salamba Sarvangasana (One-Legged Supported Whole Body Pose)
76. Niralamba Sarvangasana
77. Supta Baddha konasana (Reclining Bound Angle Pose)
78. Supta Matsyendrasana (Supine Spinal Twist)
79. Supta Samakonasana (Supine Straddle)
80. Supta Utthita Eka Padasana(supine single leg raising)
81. Urdhva Padmasana in Sarvangasana (Upward Lotus Pose in Whole Body Pose)
82. Uttana Padma Mayurasana (Intense Lotus Peacock)

Arm balancing vinyasa

83. Adho Mukha Svanasana Natrajsana (Downward Facing Dog Dancer)
84. Ardha Padmasana in Vasishtasana (Half Lotus Pose in Pose Dedicated to Sage Vasishta)
85. Baddha Konasana in Shirshasana (Bound Angle Pose in Headstand)
86. Chamatkarasana (Wild Thing Pose)
87. Eka Pada Eka Hasta Utthita Chaturanga Dandasana (One Leg One Hand Extended Four Limbs Staff Pose)
88. Eka Pada Chaturanga Dandasana (One-Legged Four Limbed Staff Pose)
89. Eka Pada Dandasana (One-Legged Staff Pose)
90. Ganda Bherundasana (Chin Stand)
91. Kakaasana(Crow Pose)
92. Karandavasana (Duck Pose)
93. Marjaryasana Kumbhakasana (Cat Plank)
94. Pada Garudasana in Shirshasana (Leg Position of the Pose Dedicated to Garuda in Headstand)
95. Baddha Hasta Salamba Sarvangasana (Hands Bound Supported Whole Body Pose)
96. Parivritta Parshva Pada Utthita Chaturanga Dandasana (Revolved Leg to the Side Extended Four Limbs Staff Pose)
97. Sirshasana Urdhva Dandasana (Headstand Upward Staff pose)
98. Upward One Leg to the Side Four Limbed Staff Pose
99. Vasishtasana Variation (Pose Dedicated to Sage Vasishta)

Set 2 vinyasa asana

Standing Asana List Vinyasa

1. Ardha Chandra Chapasana (Half Bow Bound Half Moon)
2. Arrow Balancing
3. Baddha Ardha Chandrasana(Binding Half Moon)
4. Baddha Hasta Tadasana (Hands Bound Mountain Pose)
5. Baddha Kalyasana (Bound Pose Dedicated to Goddess Kali)
6. Baddha Parivrtta Ardha Chandrasana (Bound Revolved Half Moon)
7. Crescent Lunge Halfway Fold with Airplane Arms
8. Crescent Lunge with Cactus Arms
9. Double Bound Half Moon (Funky Chapasana)
10. Eka Pada Utkatasana (One Legged Fierce Pose)
11. Eka Pada Uttanasana (One-Legged Intense Stretch Pose)
12. Garudasana Uttanasana (Eagle Forward Fold)
13. Hasta Garudasana in Kalyasana (Hand Position of the Pose Dedicated to Garuda in Pose Dedicated to Goddess Kali)
14. Hasta Gomukhasana in Vrikshasana (Hand Position of Cow Face Pose in Tree Pose)
15. Kalyasana (Pose Dedicated to Goddess Kali)
16. Nantum Svarga Dvijasana(Bowing with Respect Bird of Paradise Pose)
17. One Legged Chair
18. Parivritta Ardha Chandrasana (Revolved Half Moon)
19. Parivritta Baddha Anjaneyasana (Bound Revolved Crescent Lunge)
20. Parivritta Baddha Utkatasana (Bound Revolved Chair)Bound Revolved Chair
21. Parivritta Kalyasana (hands to the knee pose)
22. Parivritta Prasarita Padottanasana (Revolved Feet Spread Out Intense Stretch Pose)
23. Parivritta Uttana Anjalyiasana (Revolved Intense Stretch Prayer Pose)
24. Parivrtta Utkatasana (Twist Chair Pose)
25. Parshva Vrikshasana (Sideways Tree Pose)
26. Prapada Ardha Uttanasana (Tip Toe Half Intense Stretch Pose)
27. Shakti Asana (Goddess Pose)
28. Standing Rising Wind Relieving Pose (Stiti Utthita Vayu Muktyasana)
29. Sukha Prasarita Pada Urdhva Hastasana (Easy Feet Spread Upward Hands Pose)
30. Tadasana Urdhva Baddha Hastasana (Mountain Pose Raised Bound Hands)
31. Urdhva Eka Hasta Ardha Baddha Padma Vrikshasana (Upward One Hand Half Bound Lotus Tree Pose)
32. Utthita Ekapadasana (Extended One Foot Pose)
33. Utthita Parivritta Utkatasana (Revolved Chair with Arms Extended)
34. Viparita Namaskar Ardha Chandrasana (Reverse Prayer Half Moon Pose)
35. Viparita Namaskar Virabhadrasana (Reverse Prayer Warrior)
36. Viparita Virabhadrasana (Reverse Warrior Pose)
37. Warrior Twist

Kneeling vinyasa list

38. Anjaneyasana (Crescent Lunge on the Knee)
39. Baddha Hasta Nirakunjasana(Heart Pose)
40. Bharmanasana (Table Pose)
41. Crescent Lunge Halfway Fold on the Knee with Eagle Arms
42. Crooked Monkey Pose
43. Eka Pada Kapotasana (One Legged Pigeon Pose)
44. Kapinjalasana (Partridge Pose)
45. Lunge with Arm Extended Up
46. Parivritta Adho Mukha Shvanasana (Revolved Downward Facing Dog Pose)
47. Parivritta Baddha Anjaneyasana (Bound Revolved Crescent Lunge on the Knee)
48. Parshva Hasta Balasana (Side Hand Child Pose)
49. Parsva Balasana (Threading the Needle)
50. Tri Pada Adho Mukha Svanasana(Three Legged Dog)
51. Utthan Pristhasana (Lizard Pose)
52. Vatayanasana (Horse Pose)

Sitting asana list vinyasa

53. Ardha Navasana (Half Boat)
54. Ardha Padmasana (Half Lotus Pose)
55. Baddha Hasta Padmasana (Hands Bound Lotus Pose)
56. Chamatkarasana (Wild Thing Pose)
57. Garudasana Navasana(Eagle Boat Pose)
58. Hindolasana in Navasana(Baby Cradle Pose in Boat Pose)
59. Padmasana in Vasisthasana (Lotus Pose in Pose Dedicated to Sage Vasishta)
60. Parivritta Eka Hasta Salamba Navasana (Revolved Supported Boat Pose One Handed)
61. Parivritta Urdhva Eka Hasta Utthita Hasta Pada Dandasana
62. Parshva Sukhasana (Sideways Easy Pose)
63. Revolved Seated Hand to Big Toe
64. Samakonasana (Wide Splits)
65. Urdhva Baddha Hasta Padmasana (Raised Bound Hands Lotus Pose)
66. Urdhva Upavishta Konasana (Upward Seated Angle Pose)
67. Viparita Namaskar Dandasana (Reverse Prayer Staff Pose)

Prone asana list vinyasa

68. Anguli Shirsha Viparita Namaskar Shalabhasana (Fingers to Head Reverse Prayer Locust Pose)
69. Eka Hasta Urdhva Mukha Shvanasana (One Hand Upward Facing Dog Pose)
70. Hasta Garudasana in Ardha Shalabhasana
71. Salamba Bhujangasana ((Supported Cobra Pose or Sphinx Pose)
72. Utthana Sarpa Godhasana (Intense Stretch Slithering Lizard Lunge Pose)

Supine asana list vinyasa

• Baddha Hasta Halasana (Bound Hands Plow Pose)
• Chamatkarasana (Wild Thing)
• Jatharasana (Abdominal Lift Pose)
• Parshva Halasana (Sideways Plow Pose)
• Supta Jathara Garudasana (Reclining Abdominal Lift Pose Dedicated to Garuda)

78. Supta Nitambasana (Banana Asana)
79. Supta Utthita Padasana
80. Uttana Padasana (Intense Leg Stretch)

Arm balancing vinyasa

81. Ardha Padma Adho Mukha Makarasana(Half Lotus Dolphin Pose)
82. Ardha Purvottanasana(Half Eastern Intense Stretch Pose)
83. Bhujapidasana (Shoulder Pressing Pose)
84. Eka Pada Chaturanga Dandasana (One-Legged Four Limbed Staff Pose)
85. Eka Hasta Ardha Purvottanasana (One Hand Half Eastern Intense Stretch Pose)
86. Eka Hasta Utthita Chaturanga Dandasana (One Hand High Plank)
87. Eka Pada Utthita Chaturanga Dandasana (One-Legged Extended Four Limbs Staff Pose)
88. Hasta Pada Vasisthasana (Hand to Foot Pose Dedicated to Sage Vasistha)
89. Kapinjalasana (Partridge Pose)
90. Lolasana (Pendant Pose)
91. Mukta Hasta Shirshasan (Tripod Headstand)
92. Parivrtta Eka Pada Ukatasana(Grasshopper)
93. Upavishta Konasana in Shirshasana 1
94. Urdhva Padmasana in Shirshasana (Upward Lotus in Headstand)
95. Vrikshasana in Vasishtasana (Tree Pose in Pose Dedicated to Sage Vasistha)

Set 3 vinayasa asana

Standing Asana List Vinyasa

1. Ardha Chandra Chapasana (Outside Half Bow Bound Half Moon)
2. Baddha Ardha Chandrasana (Baddha Ardha Candrāsana)
3. Baddha Hasta Kalyasana (Hands Bound Pose Dedicated to Goddess Kali)
4. Baddha Hasta Uttanasana
5. Baddha Niralamba Urdhva Prasarita Ekapadasana (Bound Unsupported One Leg Stretched Upward Pose)
6. Baddha Virabhadrasana (Humble Warrior Pose with Bind)
7. Crescent Lunge Halfway Fold
8. Crescent Lunge with Eagle Arms
9. Eka Pada Shankarasana (One-Legged Pose Dedicated to Yogi Shankara)
10. Eka Pada Utkatasana(One Legged Fierce Pose)
11. Firefly Pose 2 A
12. Garudasana Virabhadrasana (Eagle Warrior)
13. Hasta Garudasana in Virabhadrasana – 3 (Hand Position of the Pose Dedicated to Garuda in Warrior – 3)
14. Humble Flamingo Pose
15. Malasana (Garland Pose)
16. Nantum Utthita Dwi Hasta Padangushtasana (Bowing with Respect Both Hands Extended to Big Toes Pose)
17. Pada Ardha Gomukhasana in Adho Mukha Shvanasana (Leg Position of the One-Legged Cow Face Pose in Downward Facing Dog Pose)
18. Parivritta Ardha Prasarita Padottanasana (Revolved Half Feet Spread Out Intense Stretch Pose)
19. Parivritta Baddha Ardha Chandrasana (Revolved Bound Half Moon Pose)
20. Parivritta Eka Pada Shankarasana (Revolved One-Legged Pose Dedicated to Yogi Shankara)
21. Parivritta Namaskar Stiti Utthita Vayu Muktyasana (Revolved Prayer Standing Rising Wind Relieving Pose)
22. Parivritta Svarga Dvijasana (Revolved Bird of Paradise Pose)
23. Parivritta Uttanasana (Revolved Intense Stretch Pose)
24. Parshva Baddha Hasta Kalyasana (Sideways Hands Bound Pose Dedicated to Goddess Kali)
25. Patan Vrikshasana (Toppling Tree Pose)
26. Prapada Kalyasana (Forward Bend, Arms Open Wide)
27. Shiva Squat
28. Standing Splits with Bent Knee
29. Svarga Dvidasana (Bird of Paradise Pose)
30. Tandavasana (Pose Inspired by Shiva’s Vigorous Cycle of Life Dance)
31. Urdhva Hastasana Virabhadrasana (Side Bend Warrior)
32. Utthita Hasta Ardha Uttanasana(Arms Extended Half Forward Bend)
33. Utthita Tadasana (Utthita Taḍasana) 100.Vakra Anjaneyasana (Lunge Twist)
34. Viparita Namaskar Prapada Kalyasana (Reverse Prayer Tip Toe Pose Dedicated to Goddess Kali)
35. Viparita Namaskar Vrikshasana (Reverse Prayer Tree Pose)
36. Vrikshasana Namaskar (Tree Pose with Hands in Prayer)
37. Yogadananda Uttanasana (Yogic Staff Intense Stretch Pose)

Kneeling vinyasa list

38. Ardha Hanumanasana (Half Splits)
39. Baddha Hasta Sasangasana(Rabbit Pose)
40. Bitilasana (Cow Pose)
41. Crescent Lunge Halfway Fold on the Knee
42. Dandayamana Bharmanasana (Balancing Table Top Pose)
43. Exalted Crescent Lunge Twist on the Knee
44. Lunge on the Knee with Arm Extended Up
45. Marjariasana (Cat Pose)
46. Parivritta Parshva Balasana (Revolved Side Child’s Pose)
47. Parshva Pada Parivritta Eka Hasta Utthita Chaturanga Dandasana
48. Sasangasana (Rabbit Pose)
49. Tri Pada Parsva Adho Mukha Svanasana(Three Legged Flip Dog)
50. Utthita Hasta Padangushtasana in Ardha Ushtrasana (Extended Hand to Big Toe Pose in Half Camel Pose)
51. Vishvamitrasana (Pose Dedicated to sage Vishvamitra)

Sitting asana list vinyasa

52. Ardha Padma Eka Padangushta Vasisthasana
53. Ardha Uttanasana (Half Standing Forward Bend)
54. Baddha Hasta Sukha Matsyasana (Hands Bound Easy Fish Pose)
55. Eka Hasta Bhujasana (Elephant Trunk)
56. Gupta Padmasana (Hidden Lotus Pose)
57. Padma Bhujangasana (Lotus Cobra Pose)
58. Parighasana (Seated Gate Pose)
59. Parivritta Navasana Namaskar (Revolved Boat Pose with Hands in Prayer)
60. Parivrtta Surya Yantrasana (Compass Pose)
61. Paschimottanasana (Folding Leaf cross-Legged Folding Leaf)
62. Rock the Baby
63. Upavishta Pashasana (Seated Noose Pose)
64. Urdhva Eka Pada Ardha Padma Paschimottanasana
65. Utthita Eka Pada Paripurna Matsyendrasana (One Leg Extended Full Lord of the Fishes Pose)
66. Viparita Namaskar Padmasana (Reverse Prayer Lotus Pose)
67. Viranchyasana (Pose Dedicated to Virancha Brahma)

Arm balancing vinyasa

68. Ardha Padma Dhanurasana in Vasishtasana(Half Lotus Half Bow Pose in Dolphin Side Plank)
69. Maksikanagasana (Grasshopper)
70. Pada Eka Pada Raja Kapotasana in Chaturanga Dandasana
71. Ardha Purvottanasana(Half Eastern Intense Stretch Pose)1
72. Catur Svanasana (Dolphin Pose)
73. Eka Pada Ardha Purvottanasana (One-Legged Half Eastern Intense Stretch Pose)
74. Eka Pada Sirsasana (One Legged Headstand)
75. Eka Pada Ardha Purvottanasana(One-Legged Reverse Table Top and One-Legged Half)
76. Eka Pada Utthita Chaturanga Dandasana (One-Legged Extended Four Limbs Staff Pose)
77. Jaanu Naasikaa Adho Mukha Svanasana (Knee to Nose Dog Pose)
78. Parivritta Hasta Padasana in Ardha Purvottanasana (Revolved Hand to Foot Pose in Half Eastern Intense Stretch Pose on the Forearm)
79. Pashasana (Noose Pose)
80. Upward One Leg to the Side Extended Four Limbs Staff Pose
81. Utthita Chaturanga Dandasana (Extended Four Limbs Staff Pose)