QIGONG
太极气功十八式 【TAI CHI QIGONG SHIBASHI SET I 】 第一套)
无极起式; 开阔胸怀; 挥舞彩虹;抡臂分云; 定步倒卷肱; 湖心划船; 肩前托球; 转体望月; 转腰推掌; 马步云手;
捞海观天 ;推波助浪; 飞鸽展翅 ;屈膝冲拳; 野鹅飞舞; 环球飞轮; 提膝拍球; 收式。
太极气功十八式 【TAI CHI QIGONG SHIBASHI SET II 】( 第二套)
起式调息;运转周天;风载杨柳;海底探针;渔翁撒网;仙人指路;顽童蹬脚;仙鹤拜月;黄龙探掌;拉弓射雕;双龙出海;
碧波荡漾;狮子戏球;怀中抱月;凤凰展翅;双峰贯耳;丹田运气;按掌屏气;擦掌收功。
太极气功十八式 【TAI CHI QIGONG SHIBASHI SET III 】 ( 第三套)
顶天立地舒筋骨;开阔胸怀强心肺;左右蹬摆健脾胃;荷花盛开祛风湿;曾心补肾望夕阳;平肝健胆海底针;开天辟地定终身;
下气冲拳展内壁;合掌挤压整脊柱;展翅飞翔活心肺;野马分鬃利糖尿;双手推掌挺腰背;丹田按摩补肠胃;採立正气驱邪气;
通筋活络铲地针;周身运气强身心;欢天喜地益睡眠;按掌行气乐滋滋;擦掌收功。
古老氣功八段錦【ANCIENT QIGONG; EIGHT PIECES OF BROCADE 】
在我国古老的导引术中,八段锦是流传最广,对导引术发展影响最大的一種
[From the ancient DAOYIN Technique, The eight piece of brocket is the most spread and wildly practiced until today]
兩手托天理三焦;左右開弓似射雕;調理脾胃需單擧;五勞七傷往后瞧;
搖頭擺尾去心火;兩手攀足固腎腰;攥拳怒目曾氣力;背後七顛百病消。
TAI CHI
陈氏太极混元24式( Chen Style Hun Yuan FORM 24)
Section I【第一段】【di\ er\ duan\】
1.無極起式 [wu/ ji/ qi~ shi\】Starting Posture
2.金刚捣碓【jin- gang- dao~ dui-】]Buddha’s Warrior Pound Mortar
3.懒扎衣【lan~ zha- yi-】Leisurely Tie Coat
4.六封四閉【liu\ feng- si\ bi\】Six Blocking Four Closing
5.单鞭【dan- bian-】Single Whip
6.白鹤亮翅【bai/ he\ liang\ chi\】White Crane Spreads Wings
Section II【第二段】【di\ er\ duan\】
7.斜行拗步【xie/ xing/ ao/ bu\】Walk Obliquely and Twist Step
8.提收式【ti/ shou- shi\】Lift Hands and Raise Knee
9.前蹚拗步【qian/ tang/ ao/ bu\】Wade Forward and Twist Step
10.掩手肱捶【yan~ shou~ gong-(or more commonly hong/) chui/】Cover Hand Punch
11.披身捶【pi- shen- chui/】Shield Body Punch
12.背折靠【bei\ zhe/ kao\】Fold and Lean with Back
Section III【第三段】【di\ san- duan\】
13.青龙出水【qing- long/ chu- shui~】Green Dragon Emerge from Water
14.双推手【shuang- tui- shou~】Double Push Hand
15.三换掌【san- huan\ zhang~】Three Change Palm
16.倒捲肱【ddao\ juan~ gong- (or more commonly hong/)】Reverse Roll Arm
17.退步壓肘【tui\ bu\ ya- zhou~】Step Back Press Elbow
18.中盤【zhong- pan/】Middle Winding
Section IV【第四段】【di\ si\ duan\】
19.閃通背【shan~ tong- bei\】Dodge through Back
20.擊地捶【ji- di\ chui/】Ground Punch
21.平心捶【ping/ xin- chui/】Chest Level Punch
22.煞腰壓肘【sha- yao- ya- zhou~】Snap Waist Press Elbow
23.當頭炮【dang- tou/ pao\】Head Punch
24.收式【shou- shi\】Closing Posture
陳式混元四十八式太極拳(Chen Style Hun Yuan FORM 48)
Section I【第一段】
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無極起式 【STARTING POSTURE】
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金刚捣碓 【BUDDA'S WORRIOR POUND MORTAR】
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懒扎衣 【LEISURELY TIE COAT】
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六封四閉 【SIX BLOCKING FOUR CLOSING】
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单鞭 【SINGLE WIPE】
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白鹤亮翅 【WHITE CRANE SPREAD WING
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Section II【第二段】
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斜行拗步【WALK OBLIQUELY TWIST STEP】
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提收式【LIFT HANDS RAISE KNEE】
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前蹚拗步 【WRD FORWRD TWIST STEP】
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掩手肱捶 【COVER HAND POUNCH】
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披身捶 【SHIELD BODY POUNCH】
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背折靠【FOLD LEAN WITH BACK】
Section III【第三段】
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青龙出水【GREEN DRAGON EMERGE FROM WATER】
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双推手【DOUBLE HAND PUSH】
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三换掌【THREE CHANGING PALMS】
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倒捲肱【REVERSE ARM ROLLING】
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退步壓肘【STEP BCK PRESS ELBOW】
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中盤【MIDDLE WINDING】
Section IV【第四段】
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閃通背【DODGE THROUGH BACK】
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擊地捶【GROUND PUNCH】
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平心捶【HEART LEVEL PUNCH】
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翻身二起脚【TURN BODY DOUBLE LIFTING FOOT】
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兽头式【BEAST HEAD】
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旋风脚【TORNADO KICK】
Section V【第五段】
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右蹬一跟【RIGHT HEEL KICK】
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小擒打【SMALL GRAD AND PUNCH】
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抱头推山【HUG HEAD PUSH MOUNTAIN】
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前招后招【FRONT AND BACK BLOCK】
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双震脚【DOUBLE STOMPING FOOT】
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玉女穿梭【FAIR LADY WORKING SHUTTLE】
Section VI【第六段】
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穿心肘【ELBOW THROUGH HEART】
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摆脚跌叉【SWING KICK STRADDLE SPLIT】
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金鸡独立【GOLDEN ROOSTER STAND ON ONE FOOT】
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十字脚【CROSS KICK】
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指裆捶【GROIN PUNCH】
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野马分鬃【WILD HORSE PARTING MANE】
Section VII【第七段】
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云手【CLOUD HAND】
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高探马【HIGH PADDING HORSE】
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左右擦脚【RIGHT AND LEFT BRUSH FOOT KICK】
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左蹬一跟【LEFT HEEL KICK】
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连珠炮【CHAIN CANON】
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白猿献果【WHITE APE PFFER FRUIT】
Section VIII【第八段】
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雀地龙 【LOW FLYING DRAGON】
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上步七星【FPRWARD STEP FORMING THE BIG DIPPER】
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退步跨虎【STEP BACK STRADDLE THE TIGER】
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煞腰壓肘【SNAP WAIST PRESS ELBOW】
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當頭炮【HEAD PUNCH】
-
收式 【CLOSING POSTURE】
陳式混元七十一式炮捶 (Chen Style Hun Yuan Form 71)
【第一段】Section I
-
无极起式 Beginning Posture
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金刚捣碓 Buddha's worrier pounding mortar
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懒扎衣 Leisurely tie coat
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六封四閉 six block four close
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单鞭 single wipe
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搬拦捶move block punch
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护心捶 heart protection punch
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斜行拗步 oblique walk
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煞腰壓肘 Snape waist press elbow
【第二段】Section II
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井榄直入 well axle straight in
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风扫梅花 wind blowing plum flower
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金刚捣碓 buddha's worrier ponding mortar
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庇身捶 shield body punch
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撇身捶 whip throw body punch
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斩手 cut hand
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翻花舞袖 churn flower wave sleeves
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掩手肱捶 cover hand punch
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飞步腰拦肘
【第三段】Section III
-
云手 cloud hand
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高探马 high padding horse
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云手 cloud hand
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高探马 high padding horse
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连珠炮(1) chain canon
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连珠炮(2) Chain canon
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连珠炮(3) chain canon
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倒骑麟 reverse riding the dragon beast
【第四段】IV
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白蛇吐信(1) White snake spit tongue
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白蛇吐信(2)
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白蛇吐信(3)
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海底翻花 churn flower at the bottom of the sea
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掩手肱捶 cover hand punch
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转身六合 turn around close six
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左裹鞭炮(1) left wrapping firework
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左裹鞭炮(2)
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右裹鞭炮(1) right wrapping fire work
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右裹鞭炮(2)
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兽头式 beast head
【第五段】V
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劈架子 smashing
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翻花舞袖 churn flower wave sleeves
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掩手肱捶 cover hand punch
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伏虎式
-
抹眉红 draw red eye brew
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黄龙三捣水 yellow dragon stirring water ( right)
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右黄龙三捣水 Left
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左蹬脚 left kick
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右蹬脚 right kick
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海底翻花 churn flower at bottom of the sea
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掩手肱捶 cover hand punch
【第六段】VI
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扫堂腿 sweeping floor leg
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掩手肱捶 cover hand punch
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左冲 dashing left
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右冲 dashing right
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倒插 reverse plunge
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海底翻花 bottom of sea churn flower
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掩手肱捶 cover hand punch
【第七段】VII
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夺二肱(1)
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夺二肱(2)
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连珠炮 chain cannon
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玉女穿梭 fair lady play shuttle
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回身炮 turn around punch
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玉女穿梭 fair lady play shuttle
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回身炮 turn around punch
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撇身捶 whip body punch
【第八段】VIII
-
拗鸾肘 twist elbow strike
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顺鸾肘 elbow strike
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穿心肘 heart pierce punch
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窝底炮 bottom punch
-
井榄直入 well axle straight forward
-
风扫梅花 wind blowing plum flower
-
金刚捣碓 buddha's worrier pounding mortar
-
收式 Closing posture
YOGA ASANA
LEVEL I
ADHO MUKHA SVANASANA [Down ward Dog]
ANATASANA [Couch Pose]
APANASAN [Knee to Chest]
ARDHA MATSYENDRASANA [Spinal twist I]
BADDHA KONASANA [Bound angle pose]
BALASANA [child pose]
BHUJAGASANA [Cobra pose]
DANDASANA [Stick/staff pose]
GARUDASANA [Eagle pose]
HALASANA [Plow pose]
JANU SIRSASANA [Head to knee pose]
MARICHYASANA I [sage pose]
MARICHYASANA III [A sage pose]
MATSYASANA [Fish pose]
NATARAJASANA [Dancer’s pose]
PARIGHASANA [Gate pose]
PARIPURNA NAVASANA [Full boat pose]
PARIVRTTA JANU SIRSASANA [Revolved head to knee pose]
PARIVRTTA TRIKONASANA [Revolved triangle pose]
PARSVOTTASASANA [side way intense stretch pose]
PASCHMOTTANASANA [seated forward bend]
SALABHASANA [Locust pose]
SARVANGASANA [Shoulder stand]
SASANGASAN [Rabbit pose]
SAVASANA [Corpse pose]
SETU BANDHASANA [Bridge pose]
SUKHASANA [Easy pose]
SUPTA PADANGUSTHASANA [reclined big toe pose]
TADASANA [Mountain pose]
TRIKONASANA [Triangle pose]
URDHVA MUKHA PASCHIMOTTANASANA [ upward facing forward bend]
URDHVA MUKHA SVANASANA [upward dog pose]
UTKATASANA [Awkward/chair pose]
UTTANASANA [Standing forward bend pose]
UTTHITA PARSVA KONASANA [Side angle pose]
UTTHITA TRIKONASAN [Extended triangle pose]
VIRABHADRASANA I [Warrior pose]
VIRABHADRASANA II [Warrior pose]
VIRABHADRASANA III [Warrior pose]
VRKSASANA [Tree pose]
[LEVEL II ]
AGNISTAMBHASANA [Fire log pose]
ARDHA BADDHA PAMDA PASCHIMOTANASANA [Seated Bound Half Lotus]
ARDHA CHANDRASANA [Half moon]
ARDHA MATSYENDRASANA [Spinal twist II]
BAKASANA [Crane or crow pose]
BHARADVAJASANA I [Pose of a sage]
CHATURANGA DANDASANA
DHANURASANA [Bow pose]
EKA HASTA BHUJASANA [Elephant trunk pose]
GOMUKHASANA [Cow face pose]
HANUMAN ASANA [Monkey god/Split pose]
KRAUCASANA [Heron pose]
KUKKUTASANA [Rooster pose]
KURMASANA [Tortoise pose]
LOLASANA [Swing pendant pose]
MALASANA [Bound squat pose]
PAHAMASANA [Lotus pose]
PARIVRTTA ARDHA CHANDRASANA [Revolved half moon]
PARIVRTTA PARSVAKONASAN [Reveled side angle pose]
PASASANA [Noose pose]
PRASARITA PADOTTANASANA [Standing straddle forward bend]
PURVOTTASANA [Inclined plane pose]
SIRSASANA [Head stand]
SUPTA BADDHA KONASANA [Reclined bounded angle pose]
SUPTA KONASAN [Bounded angle pose]
TRIANDA MUKHAIKAPADA PASCHIMOTTANASANA [half hero forward bend]
UPAVISTA KPNASANA [seated angle pose]
URDHVA PRASARITA EKA PADASANA [Standing split pose]
URTRASANA [Camel pose]
UTTHITA HASTA PADANGUSTHASANA [standing hand to toe pose]
VAJRASANA [Thunderbolt pose]
VASISTHASANA [Pose of a sage/side plank pose]
VIRASANA [Hero’s pose]
YOGANIDRASANA [Yoga nidra pose]
[LEVEL III ]
ADHO MUKHA VRKSASANA [Hand stand]
ARDHA BADDHA PADMOTTANASAN [Standing Bound Half Lotus Forward Bend]
AKARNA DHANURASANA [Archer’s ear]
ASTAVAKRASANA [Eight bend pose]
BHARADVAJASANA Ii [Pose of a sage]
BHEKASANA [Frog pose]
BHUJAPIDASANA [Arm pressure pose]
DWI PADA SIRSASANA [Two feet behind head pose]
DWI PADA VIPARITA DANDASANA [Two legged inverted staff pose]
EKA PADA BAKASANA [One legged crane pose]
EKA PADA RAJAKAPOTASANA [king pigeon pose]
EKA PADA SIRSASANA [One foot behind head pose]
EKA PADA VIPARITA DANDASANA [One foot inverted staff pose]
GARBHA PINDASANA [Embryo pose]
GORAKSANA [Cowherd pose]
KAPOTASANA [Full pigeon pose]
MARICHYASANA II [ pose of a sage]
MAYURASANA [Peacock pose]
PADANGGUSTHSASAN [toe stand pose]
PARSVA BAKASANA [Side crane/crow pose]
PINCHA MAYURASANA [Forearm stand]
SUPTA VIRASANA [ reclined hero pose]
TITTTIBHASANA [Firefly/insect pose]
TOLASANA [Pair of scales pose]
URDHVA PRASARITA PADASANA [Upward spread out leg pose]
URCHVA DHANURASANA [Upward bow or wheel pose]
UTTANA PADASANA [Intense extended leg pose]
VATAYANASANA [horse pose]
VIRANGCHYASANA [Pose of a sage]
VISVAMITRASANA [Pose of a sage]
VRECHIKASANA [Scorpion pose]
* All Asana listed here are traditional Asanas.
* Asanas in Level I and Level II are more commonly practiced.
* Asanas in Level III are rarely practiced due to the high difficulty level.