Syllabus Asanas, Pranayamas and Mantra with English translations

Asanas
These are the asanas (poses) on the syllabus with (pronunciations) and English translations

See also term overview of teacher training syllabus

1/ Adho Mukha Svanasana (adho mukha shwvanarsana) down face dog
2/ Adho Mukha Vrksasana (adho mukha vrksharsana) face down tree
3/ Anantasana (anantarsana) the serpent couch of the Lord Vishnu, also meaning the eternal one
4/ Ardha Chandrasana (ardha chandrarsana) half moon pose
5/ Ardha Baddha Padma Pascimottanasana (ardha badda padma pashimottarnarsana) half-bound western stretch
6/ Ardha Matsyendrasana (ardha matsyendrarsana) ardha means half, while Matsyendra or Matsyendranath was the Lord of the Fishes, the first teacher to mankind (he was a fish who overheard Shiva explaining yoga to his consort and so Shiva caused him to take on divine manifestation and thereafter spread the knowledge of yoga)
7/ Astavakrasana (ashtarvakrarsana) asta means eight and vakra is bend also astavakra was the nane of a sage
8/ Baddha Konasana (baddha konarsana) bound angle
9/ Bakasana and Parsva Bakasana (bakarsana/ parshva’ bakarsana) a crane and the sideways or flankside version of it
10/ Bharadvajasana I and II (bharadvajarsana) name of sage from mahabharata
11/ Bhujapidasana (bhujapeedarsana) bhuja means arm and pida means pressure
12/ Bhujangasana (bhujangarsana) snake, cobra
13/ Caturanga Dandasana (chaturanga dandarsana) four limbs, parts, staff
14/ Dandasana (dandarsana) staff or walking stick (support)
15/ Dhanurasana (dhanurarsana) bow
16/ Dvi Pada Viparitta Dandasana (on chair, full pose explained) (dwvi parda vipareeta dandarsana) two, feet inverted, staff.
17/ Eka Hasta Bhujasana (eka hasta bhujarsana) one hand, arm or elephant trunk
18/ Eka Pada Rajakapotasana (eka parda rarjakapotasana) one leg, foot king pigeon
19/ Garudasana (garudarsana-the, d is pronouced with tongue curled back hitting upper palete) mythical eagle/man deity
20/ Gomukhasana (gomukharsana) cow face
21/ Janu Sirsasana (jarnu sheershasana) head to knee
22/ Jathara Parivartasana (jathara parivartarsana) stomach abdomen turning around
23/ Kapotasana (kapotarsana) pigeon
(preparation using block/s which is more similar to Paryankasana. Final pose explained).
24/ Kurmasana (koomarsana) tortoise
25/ Krauncasana (krauncharsana) a heron
26/ Lolasana (lolarsana) swinging back and forth can also be a pendant or earring
27/ Malasana (marlarsana) garland
28/ Maricyasana I and III (mareechyarsana) marichi was the name of a sage according to some accounts he was the son of brahma the creator and the grandfather to surya the sun god.
29/ Matsyasana (and or over blocks) (matsya) fish
30/ Mayurasana ( mayoorarsana ) a peacock
31/ Padmasana (padmarsana) lotus
32/ Parighasana (pareegharsana) a cross bar or gate
33/ Parivrtta Janu Sirsasana (parivitta jarnu sheesarsana) revolving/ knee head
34/ Parivrtta Trikonasana (parivritta trikonarsana) reversed, revolved triangle
35/ Parivrtta Ardha Chandrasana (parivritta ardha chandrarsana) revolved half moon
36/ Parivrtta Parsvakonasana (parivritta parshvakonarsana) revolved side angle
37/ Paripurna Navasana (paripoona navarsana) full boat
38/ Parivrtta Upavista Konasana (parivrtta oopavista konarsana) revolved side seated angle
39/ Parsva Upavista Konasana (parshva) side seated angle
40/ Parsvottanasana (parshvottarnarsana) side/ flank, intense
41/ Pasasana (parshasana) noose
42/ Pascimottanasana (pashchimottarnarsana) intense ‘western’ stretch (back extension) pascima is the back uttana is extension also known as Ugrasana or Brahmacharyasana, meaning formidable, and Brahmacharyasana meaning religious study, refined mind-states and self restraint.
43/ Pinca Mayurasana (pincha mayoorarsana) tail feather, a peacock.
44/ Prasarita Padottanasana (prasarita pardottanarsana) spread out/ expanded, foot/ leg, extended/ stretched
45/ Purvottanasana (poorvottanarsana) purva means earlier than former/previous/prior and refers to the front of the body as the ‘earlier’ part of the body. The part that comes first it is often referred to as the east of the body, just as the back is referred to as the west. This is also connected with where the sun first appears and sets.
46/ Savasana/mrtasana (shavarsana/mreetarsana) corpse
47/ Salamba Sarvangasana (sarlamba sarvarngarsana) supported, all parts of the body sarva on its own means all or whole anga is parts or limbs.
48/ Salamba Sarvangasana (on chair)
49/ Salamba Sirsasana (sarlamba sheesharsana) supported head
50/ Salamba Sirsasana II
51/ Setu Bandhasana (setoo bandarsana) bridge formation
52/ Siddhasana (siddharsana) a sage/ seer or prophet also great purity and holiness.
53/ Sphinx pose, a version of maricyasana chair stretchs /prayer and groin stretch
54/ Sukhasana/swastikasana (sookharsana) sweetness bliss, cross legs
55/ Supta Virasana and Virasana (supta veerarsana) supine hero/brave
56/ Supta Baddha Konasana (supta baddha konarsana) supine bound angle
57/ Tadasana/samasthithi (tardarsana/samastiti) mountain/steady and firm, stability.
58/ Trianga Mukhaikapada Pascimottanasana (trianga mukhaikaparda pashchimottarnarsana) three parts (buttocks, knees and feet) face (over) one foot intense western or back stretch
59/ Ubhaya Padangustasana/Urdhva Mukha Pascimottanasana (ubayha pardarngushtarsana/oodhva mukha pashchimottarnarsana) both big toes/ upwards facing western stretch
60/ Upavista Konasana (oopavishta konarsana) seated angle
61/ Urdhva Prasarita Padasana (oordhva prasarita pardarsana)
62/ Urdhva Mukha Svanasana (oodhva mukha shwvanarsana the v is almost a w very soft) head up dog
63/ Urdhva Prasarita Eka Padasana (oodhva prasarita eka padasana) upwards spread out /expanded one foot or leg.
64/ Urdhva Dhanurasana (oordhva dhanurarsana) upwards bow
65/ Ustrasana (ushtrasana) camel
66/ Utkatasana (utkatarsana) powerful, mighty
67/ Uttanasana (uttarnarsana) extension/ ut deliberate,intense tana is stretch
68/ Utthita Trikonasana (utthita trikonarsana) extended triangle
69/ Utthita Parsvakonasana (utthita parshvakonarsana) extended side, flank angle
70/ Utthitta Hasta Padangusthasana (utthita hasta pardarngustarsana) extended hand (to) big toe
71/ Viparita Karani and all variations of legs up the wall (vipareeta
Karani) inverted/a kind of practice
72/ Virabhadrasana I (veerabhadrarsana) a legendary warrior (story told by Sanskrit playwright Kumarasambhava)
73/ Virabhadrasana II
74/ Virabhadrasana III
75/ Vasisthasana (vasishtharsana) Vasistha is the name of a sage who authored several vedic hymns
76/ Vrksasana (vreeksharsana) tree

Pranayamas
1/ Bharmari (bhrarmaree) large black bumble bee
2/ Puraka and rechaka (pooraka/rechaka) inhalation and exhalation
3/ Ujjayi pranayama (ujjaryee prarnaryama) ud is upwards superior also blowing/ expanding it also connotes power; jayi is conquering, triumph, success
4/ Viloma (as written) loma means hair; vi donotes negation
5/ Anuloma (as written) anu means along with and loma is hair (or natural order)
6/ Pratiloma (as written) prati means opposite or against

Mantra
1/ Aum
2/ Aum Santi (aum/om/ome shanti)
3/ Aum mani padme hum/hung (written both ways pronounced like a combination of both closer to second) everthing/ jewel/ lotus/ the heart the centre, the escence. Or all praise to the jewel at the heart of the lotus
4/ Om Tare tu Tare Ture Svaha (om tare tu tare ture swvaha v is almost a w sound) no direct translation, different ways to say Tara’s name. There are other interpretations that add further levels of depth to the mantra – see Vesantara’s Female Deities in Buddhism

Quotes

A spontaneous Vajra song

Wanting to grasp the ungraspable,
You exhaust yourself in vain.
As soon as you open and relax this tight fist of grasping,
Infinite space is there-open, inviting and comfortable.

— The Venerable Lama Gandun Rinpoche