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52 intermediate postures

The asanas.

Every intermediate posture of Acharya Lokesh's handbook, grouped in six families. For each one: what it is, how to do it step by step, where to keep the awareness, what it gives, and the precautions. Free to read; the illustrated guides are in the library.

Padmasana family

The Lotus Series

Padma is the lotus. It grows out of the mud and blooms in perfect beauty above the water: the classical image of yoga. These postures all start from Padmasana.

MatsyasanaMatsyasanaFish poseThe→Gupta PadmasanaGupta PadmasanaHidden lotus poseThe→TTolangulasanaWeighing-scale poseThe→Uthita PadmasanaUthita PadmasanaRaised lotus poseThe→BBaddha PadmasanaBound lotus poseThe→Padma SarvangasanaPadma SarvangasanaLotus shoulder standThe→Padma HalasanaPadma HalasanaLotus plough poseThe→KKukkutasanaRooster poseThe→GGarbhasanaEmbryo poseThe→SimhasanaSimhasanaLion poseThe→
Paschimottana family

Forward Bends & Twists

A forward bend gives a strong stretch to the back of the body. The book adds the seated twists that prepare the spine.

SaithalyasanaSaithalyasanaSeated relaxing bendForward→Pada Prasar PaschimottanasanaPada Prasar PaschimottanasanaLegs-spread back stretchForward→Ardha Padma PaschimottanasanaArdha Padma PaschimottanasanaHalf-lotus forward bendForward→Hasta Pada AngusthasanaHasta Pada AngusthasanaLying hand-to-big-toe poseForward→Meru AkarshanasanaMeru AkarshanasanaSpinal-bending side poseForward→Sirsha AngusthasanaSirsha AngusthasanaHead-to-big-toe poseForward→Utthita Janu SirshasanaUtthita Janu SirshasanaStanding head-to-knee poseForward→Eka PadottanasanaEka PadottanasanaOne-leg raised stretchForward→Meru WakrasanaMeru WakrasanaSpinal twistForward→Parivritta Janu SirsasanaParivritta Janu SirsasanaRevolved head-to-knee poseForward→
Bhujanga family

Back Bends

In a back bend the body arches backward, opening the front of the body, the chest and the breath.

TTiryaka BhujangasanaTwisting cobraBack→PPoorna BhujangasanaFull cobra poseBack→Ardha ChandrasanaArdha ChandrasanaHalf-moon pose (variations 1 and 2)Back→Utthan PristhasanaUtthan PristhasanaLizard poseBack→
Sirsha family

Inversions

An inversion places the head below the heart and the hips, turning the body upside down from its usual upright position.

PPoorva HalasanaPreliminary plough poseInversions→Bhumi Pada MastakasanaBhumi Pada MastakasanaHalf headstandInversions→MoordhasanaMoordhasanaCrown-of-the-head poseInversions→Niralamba SirsasanaNiralamba SirsasanaUnsupported headstandInversions→Kapali AsanaKapali AsanaKapali pose and two variationsInversions→Oordhwa Padmasana / Padma SirshasanaOordhwa Padmasana / Padma SirshasanaLotus in headstandInversions→
Eka pada family

Standing & Seated Balances

Balancing postures train steadiness of body and attention: one fixed point, one breath, one mind.

GarudasanaGarudasanaEagle poseStanding→TTandavasanaShiva's dance poseStanding→NatarajasanaNatarajasanaLord of the dance poseStanding→Utthita Hasta PadangusthasanaUtthita Hasta PadangusthasanaStanding hand-to-big-toe poseStanding→Merudandasana (variation 2)Merudandasana (variation 2)Spine balanceStanding→Niralamba PaschimottanasanaNiralamba PaschimottanasanaUnsupported back stretchStanding→Ardha Padma PadottanasanaArdha Padma PadottanasanaHalf-lotus leg-raise balanceStanding→VatayanasanaVatayanasanaHorse poseStanding→Eka PadasanaEka PadasanaOne-foot poseStanding→BBakasana (standing)Standing craneStanding→
Hand-standing series

Arm Balances

Here the body is carried by the hands or forearms alone: strength, courage and patience.

Eka Hasta BhujasanaEka Hasta BhujasanaElephant's trunk poseArm→Dwi Hasta BhujasanaDwi Hasta BhujasanaTwo-arm balanceArm→BrahmacharyasanaBrahmacharyasanaCelibate's poseArm→Baka DhyanasanaBaka DhyanasanaCrane (crow) poseArm→Eka Pada BakasanaEka Pada BakasanaOne-legged craneArm→Parsva BakasanaParsva BakasanaSide craneArm→Eka Pada Koundinyasana 1 and 2Eka Pada Koundinyasana 1 and 2Pose dedicated to the sage KoundinyaArm→MaksikanagasanaMaksikanagasanaDragonfly poseArm→AstavakrasanaAstavakrasanaEight-angle poseArm→MayurasanaMayurasanaPeacock poseArm→Pincha MayurasanaPincha MayurasanaFeathered peacock (forearm balance)Arm→VrischikasanaVrischikasanaScorpion poseArm→
The Agastya Method, PDF guide cover
The Agastya Method · PDF · 73 pages

The Agastya Method

The whole method in one volume: every intermediate posture, the yogic body, pranayama and cleansing.

  • 52 postures with step-by-step technique, awareness, benefits and precautions
  • Real photographs of each posture from Agastya Yoga School
  • The six obstacles and six helpers of the Hatha Yoga Pradipika
  • Pancha Mahabhuta, Panchakosha and the five pranas, explained simply
  • Pranayama: Nadi Shodhana, the eight kumbhakas and the classical rules
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