The “Learning the Asanas” Lessons were designed so that you can develop a full understanding of each of the asanas and incorporate them into your practice, as well as the classes that you will develop and teach. Unlike in the “Hatha Yoga – Asanas, Mudras, and More” guide, we have broken up the asanas into different Lessons based on their Pose Type. This was done to match your textbook, “Instructing HATHA YOGA: A Guide for Teachers and Students – Second Edition” with Web Resources by: Diane M. Ambrosini, to make following the readings easier. We also added two additional Lessons into the “Learning the Asanas” lessons called “Learning the Asanas: Additional Techniques” and “Learning the Asanas: Teacher Guidance”. These Lessons provide additional information on practicing and teaching the asanas in an easy to follow manner as well as additional techniques that you can utilize in your classes. Keep in mind that you do not need to practice the asanas in any particular order. If there is an asana that is difficult for you to complete now, you can skip that asana if you wish. When you are ready to practice that asana, we have provided modifications and described how to use props to help you build strength and gain confidence in any asana. This will allow you to safely build up to practicing the full asana(s).

Even if you have been practicing Yoga for years, and are comfortable with practicing these asanas, it is important that you practice the modifications as well as to practice with props. By practicing the modifications and using props, it will allow you to understand these asanas from various perspectives. This will also help you relate with your students who may require modifications and/or props as well as to develop firsthand knowledge on how to assist these students. This will enable you to easily explain how to practice the modifications and/or use props in a fluent and comfortable way.

Through your textbooks, and the information provided in the “Learning the Asanas” Lessons, many asanas are covered. However, we dive into 60 asanas, in particular, that are for beginner to intermediate students. These 60 asanas were chosen because they are the most common asanas that you will find in a beginner Yoga class. Most of these 60 asanas you will also find in your textbooks, however, some you will not. You will also find additional asanas in your textbooks that we did not provide additional information on. Any additional asana information provided in your textbooks can be reviewed separately to continue to build your knowledge.

Note: The “Learning the Asanas” Lessons were designed around your textbook “Instructing HATHA YOGA: A Guide for Teachers and Students – Second Edition” with Web Resources by: Diane M. Ambrosini. Because of this, at the beginning of each new “Learning the Asanas” Lesson, we will provide what chapter in this textbook to reference for more information on that Pose Type. Also, at the beginning of each Lesson, we will provide the Pose Guide section from the Yoga: Gentle Practice video with Zyrka Landwijy that applies to that section (if available). Please note that each asana can have more than one Pose Type, so the videos may include an asana in a section that is different from how your Textbook has divided up the asanas. However, that does not make one or the other incorrect, as they are both correct. Because of the fluidity of Yoga, and it’s evolution over time, asanas can belong to multiple Pose Types. This Portal follows the textbook as close as possible in Pose Type, however, the videos have some of the asanas listed under a different Pose Types.


Each asana that you cover in the “Learning the Asanas” Lessons will provide particular information. Each asana starts out with its name in English, followed by its Sanskrit name, and then the phonetics on how to pronounce that Sanskrit name. An audio recording and a breakdown of the Sanskrit name is also provided. Next you will see the alternate names for the asana listed, followed by a picture(s) that provides important cueing notes for a quick reference. Next the difficulty level and pose type(s) are listed. After that, it goes in-depth on explaining how the asana is practiced, how it affects us, and other important information. Each of these sections are covered to help you develop a deeper understanding of each asana, and how to practice them, along with how they can benefit you and your students.

So that you can fully utilize these Lessons, we have provided a reference guide below that explains each section covered for each of the asanas and what you can get out of it.


Lastly, at the end of each asana, it will reference if a particular asana is in one or more of your textbooks. It will also let you know if additional videos are available through the Web Resources that come with your “Instructing HATHA YOGA: A Guide for Teachers and Students – Second Edition” textbook with Web Resources by: Diane M. Ambrosini. If there is nothing listed at the bottom, then you will not find additional information in any of your textbooks.

As an overview, any additional asana information provided in the textbooks will be in the below chapters/sections.

  • In your “Instructing Hatha Yoga – 2nd Edition With Web Resource” by: Diane M. Ambrosini you will find asana information in Part II: Asanas and Adjustments which covers chapters 6-11. You will also find video demonstrations of each of the asanas found in this textbook in the Web Resources that come with the textbook.
    Note: you will see modifications for pregnant students in this section, however, you should not conduct Prenatal Yoga classes unless you are a Certified Prenatal Yoga Instructor. These modifications are provided as additional knowledge but does not provide the in-depth information that a Prenatal Yoga Instructor would need to safely conduct a class. Prenatal students should always attend a Prenatal Yoga class instead of a regular class.
  • In your “YOGA Anatomy – Third Edition” textbook by Leslie Kaminoff and Amy Matthews textbook, you will find anatomy information on some of the asanas covered in chapters 8-13. To find the asana you are looking for, you can utilize the “Asana Indexes” at the back of the textbook. The Indexes are provided in Sanskrit and English for easy reference.

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