#yoganotes

Disclaimer Copyright
This guide is not meant to teach you the yoga This material is copyright of Eva-Lotta Lamm.
postures shown. I strongly recommend that you No part of this e-book may in any form or by any
study yoga with a good teacher who will show electronic, mechanical, photo­copying, recording
you how to practice each posture safely, who will or any other means be reproduced, stored
point out the modifications that are right for your in a retrieval system or be broadcast, sold or
body and your level and who will correct your transmitted without the prior permission of the
alignment during practice. ­publisher, Eva-Lotta Lamm.

Learning face-to-face from an experienced © 2018, Eva-Lotta Lamm

teacher is the best way to build a safe, confident www.yoganotes.net
and enjoyable yoga practice.

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What this Guide Contains

Part 1: The Basics 5

Who Is This Guide For? 6
“… But I Can’t Draw!” 7
Perspective 8
Using The Base Line 10
Proportions 11
Sketching Step-by-step 13
Finding The Right Size 14
Level Of Detail 15
Clarity Over Realism 16
Individual Body Parts And Basic Variations 18
Legs And Feet 18
Arms And Hands 20
Torso 22
Head And Face 23
Movement 24
Props 26
Annotations 28
Putting Together Sequences 30
Pens And Paper 33
Bonus: Make Your Own Yoga Avatar 35
Share Your Work 36
About Eva-lotta Lamm 37

Part 2: Asanas - Step By Step 39

Standing Asanas 41
Seated Asanas 67
Kneeling Asanas 83
Lying Asanas (Front) 91
Lying Asanas (Back) 99
Hand & Arm Balances 113
Inversions 125
Index of Postures 130

Part 3: Sample sequences 133

Part 4: Printable Templates 139

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Who is this guide for?

This guide is for anybody who is studying,
practicing or teaching yoga and who wants to be
able to take simple visual notes for their practice,
classes or training course.

Sketching is a quick and simple way to capture

information, to remember it better and to
communicate with other people. Capturing
and expressing information visually supports Sketching yoga postures and sequences can be
learning and understanding. Visuals are a great helpful for yoga practitioners and teachers who
complement to practical learning and verbal want to deepen their understanding or share
explanations. their knowledge and experience with others.

Students Teacher Training Yoga Teachers

& Practitioners AtTendeEs & Coaches
If you study or practice yoga, If you are learning to be a If you teach yoga classes or
you can sketch out your yoga teacher there is a lot of work with your own private
favourite sequences to use information to take in and to clients, sketching is a great
as a guide during your home process. Taking visual notes way to plan out sequences
practice or for when you are and using sketches to capture and practice plans in a visual
travelling. Sketch out that great the details about postures, way. You can use them as a
class you attended at your alignment and anatomy will help visual overview during class (if
yoga studio or the nice flow you to get the most out of your you haven’t fully memorised
you found on YouTube. The training. The notes you create the sequence yet). They also
sketched overview will be the will be clearer, more engaging make great handouts for your
perfect cheat sheet to keep and actually fun to look at and students after a workshop or as
by your mat during your own revise again later. personalised practice plans for
practice. your one-on-one clients.

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“… but I can’t draw!”

You might think of yourself as somebody who
“can’t draw” or who has no talent for art. Don’t
worry. Sketching is not about creating art, but
about capturing information and expressing
ideas. We are not trying to create realistic life
drawings, but to sketch simple, but clear little
icons that help us to remember a sequence of
postures.

Learning to sketch is a bit like learning to write. In the first part of the book, we will learn the basic
It takes a bit of effort in the beginning and some principles of how to build up an asana sketch.
continued practice, but after some time, it will feel I also share some handy tricks throughout the
like second nature. book that will help you to get a pro at sketching
yoga notes in no time.

The second part of the book shows you how

to sketch more than 80 asanas step by step
along with variations, preparation and related
All we need to start is less than a handful of poses. This will help you to practice each asana
simple shapes: Straight lines, curved lines, specifically using the principles you learned in
rectangles and circles. We then put these part 1.
together in different ways to sketch any kind of
asana. It’s a bit like Lego.
Practice,
and all is coming

Like yoga, sketching is a practice. It is not about

creating a perfect beautiful pose, but about the
experience and insight we gain when we practice.
Don’t worry about your sketches being ugly or not
good enough. They will be just fine.

As long as your sketches help you to remember a

flow or to capture some alignment detail you don’t
want to forget, they do their job. They are good
enough. And they will get better with every asana
you sketch.

Oh, and don’t forget to keep breathing while you

sketch ;)

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Perspective
We are trying to simplify our sketches as much
as possible. This includes simplifying the
perspective. For each asana, we chose one of
three views that shows the most information
about the posture.

Front view Side view Top view

In the front view, we sketch the In the side view, we reduce the In the top view we look at the
torso as a rectangle. This gives torso to a single line. When both body from above as if we were
us a clear view of both shoulders arms or both legs are in the hovering over the mat. To
and hips where the arms and same position, we sketch them distinguish a top view from a
legs attach. as one. front or side view, we can sketch
the mat underneath the body.

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There are a few asanas where neither of the three

simple views gives us a clear picture of the posture.
In these cases, we can mix two views – front and
top view or side and top view – to show the most
information possible.

Remember, we are not trying to do a life drawing

but to think of our sketch as a schematic or
diagram. If mixing perspectives adds clarity, this
kind of “cheating” is allowed.

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Using the base line

The baseline represents the floor. By anchoring
our sketches on the ground it is easy to follow a
sequence and see at a glance when it transitions
from standing to sitting to lying on the floor.

In standing postures the feet are grounded on the

baseline. If the feet rotate, the heel is the part that
stays on the base line.

In sitting positions the buttocks are grounded on

the baseline. The torso rises up from there and
any parts extending towards the viewer extend
below the baseline.

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Proportions
An average adult is about 7 heads tall. To simplify
the proportions for sketching, we go roughly with
the following measurement

topline

Midline

baseline

Legs: ~ 3 heads
Legs go from baseline to midline,
knees in the middle.

Feet: ~ 0.5 heads

Torso: ~ 2.5 heads

Neck: ~ 0.5 heads

Torso and neck fit into the space
from midline to topline line.

Arms: ~ 2.5–3 heads

A little bit longer than the torso,
from shoulders to just below the hips.

Hands: ~ 0.5 heads

When arms and hands are hanging alongside
the body, the fingertips are reaching to the
middle of the thighs.

Head: 1 head ;)
Nose and eyes are halfway down the head.

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GetTing Proportions Right

Getting the proportion of your sketches right can be
a bit tricky at first, but with some practice you will
get a natural feel for the right length of each part.

In the beginning you can try to add dots at the

knees and elbows – especially on straight legs and
arms. This gives a bit more structure and helps with
measuring the length of extended limbs.

Remember, it is not about being 100% anatomically

correct, but about getting the lengths of the body
parts right enough to represent the essence of the
asana. If an arm ends up a bit too long, a leg too
short, or the head a bit too big, it’s not the end of
the world.

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Sketching step-by-step
The order in which we sketch the poses can help
with getting the proportions and positioning of the
different body parts right.

Grounding first
I like to start by anchoring the body in the space.
For most postures this means literally “grounding”
the body by sketching the part that is touching the
floor first. This gives me a good basis and handy
reference points for building up the rest of the pose.

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Finding the right size

We all have our own comfort size when This is your comfort zone. Having taught
sketching. When I ask you to sketch a square, a sketching to hundreds of people over the years
circle and a triangle on an empty piece of paper, I noticed that, usually, the less confident people
they will probably come out at roughly the same are in their sketching abilities, the smaller they
size any time you do this exercise. tend to sketch.

I encourage you to make your sketches bigger, at In the back of the book you find printable
least in the beginning. Sketching bigger might feel templates with grid lines in different sizes. Try
uncomfortable at first, but it makes it much easier out sketching in different sizes and see what
for you to see what is going on. Especially with suits you and the occasion. If you are focussing
complicated asanas, small sketches can quickly on alignment and want to add lots of notes, go
get cramped and difficult to read. bigger. If you are just creating a little cheat sheet
Sketching bigger also leaves room to add of a flow you are already relatively familiar with,
annotations about alignment or movement. you can go very small.

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Level of Detail
In this book, I am showing all the postures with full detail. I sketch out the
position of the hands, feet and the head (by adding a nose pointing in the
direction of the gaze).

detailed
We can also sketch a simplified version without these details. Sketching
this “shorthand” version is quicker and it is good enough when we just
want to remember a sequence of poses we are already quite familiar with.

simplified
It’s also possible to mix levels of detail within the same sequence,
and even within the same asana sketch. If we are sketching a familiar
posture with a new variation (for example the hand position), we sketch a
simplified version of the posture and then just add detail for the part that
is new. Mixing the level of detail in this way shifts the visual focus onto the
detailed part, which is great to highlight new or different elements.

Mixed

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Clarity over Realism

We already learned in the sections on perspective
and proportion that we are trying to maximise
the clarity of our sketches and that we are happy
to sacrifice realism in some areas in return for a
clearer sketch.

Here are a few more small tricks that we can

apply to enhance the clarity in areas that get
visually dense and complex – namely the areas
where body parts touch, overlap or cross.

Touching Body Parts

When two body parts touch – especially in the before and after the touch. To reduce confusion
joints like the elbow touching the knee – it can we can leave just a little gap between the two
be hard to distinguish a touch from a crossing touching parts. We sketch them really close but
and to keep track of which body part is which we don’t make the lines touch.

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Overlapping Body Parts

When two body parts run alongside or in front of

each other, like the arm hanging alongside the
torso in a side view, we sketch them as slightly
separated, parallel lines.

CroSsing Body Parts

Similar to touching, a crossing of two limbs If there are multiple crossings (like in eagle
can be visually confusing, especially when the pose) or the limbs cross really tightly (like in
crossing happens exactly in the joints. To reach some binds) we leave some extra space in our
more visual clarity, we don’t sketch the crossing sketch to make it easier for the eyes to follow the
directly in the joint. Instead, we let the limbs cross different lines and to understand what is going on.
a little before or after.

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IndiviDual body parts

and Their basic variations
In the following section we will go through the help us to sketch the different asanas shown in
individual body parts and have a closer look at part 2. And we can combine the basics to sketch
some standard positions and how to sketch them. more variations and modifications that go beyond
Understanding this basic vocabulary of parts will the postures shown in this book.

LEGS and FEet

Standing leg and feet variations

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Kneeling and sitting leg and feet variations

Some more classic leg variations

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Arms And Hands

Basic Arm and Hand Positions

Holding and binding

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Extended Fingers

mudras

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Torso

Basic Positions

TwistIng

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Head and Face

Basic Head Positions

Eye Variations

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Movement
There might be occasions when we want to show
movement in our sketches: How to enter or exit an
asana, moving between two poses (like cat/cow),
performing dynamic poses (like leg raises),
or flowing through a whole sequence of asanas.

If the movement only involves one part of the body

while the rest stays relatively static, we can sketch
the changed position of the moving part on top of
the basic pose and indicate the movement between
the two states with an arrow.

If the movement involves changing most of the

body position, it is better to sketch the start and end
position as separate sketches and to connect the
two sketches with arrows. We can also add notes
on the number of repetitions.

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To show a sequence of movements in detail, we

can break down the movement into different steps
and describe the movement for each step by using
arrows and short descriptions.

The best way to keep clarity while adding

movement is to use a second colour. Thanks to our
visual perception, we naturally see different colours
as separate layers of information.

If you don’t have a second colour handy, you

can use dotted lines instead. It is less clear than
a second colour, but still provides enough visual
distinction.

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Props
Using props like blocks, bolsters and straps is a
great way to modify postures for beginners, when
we are stiff or are recovering from an injury.

I like to sketch props in a different colour, so they

look clearly different from the figure and it’s easy
to see where they are placed.

Blocks

Straps

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Bolsters

Blankets

WalL

Chair

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Annotations
So far we have been focussing on how to create
the visual part of our sketches. But there is an
equally important part that complements the
drawings: language. Words and visuals are
perfect partners for conveying information.

We can use words to describe the more subtle

aspects of the asana that can’t necessarily be
seen, like muscle tension, rotation, or focus.

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We can add notes on breath, how long to hold a

posture, or write down the cues we want to give
in class.

I always use a different colour for my annotations.

This allows me to circle or mark any part of the
figure without reducing the readability of the
sketch. Our eyes naturally perceive different
colours as different layers of information.
Even when we add a lot of text, the sketches
underneath are still clearly visible and easy to
follow at a glance.

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Putting together sequences

After learning the basics and a bit of practice
sketching individual asanas, you can start putting
together whole sequences.

I like creating visual overviews of my favourite Sketching out sequences is also a great way for
sequences so I can go through them before I teachers to plan a class. Instead of just writing
practice or look at the sheet from my mat during down a list of posture names, you can visualise
practice when I get a bit lost. These sheets are the flow of the class while you plan it – making it
perfect to use for self-practice when you travel, easy to bring the right types of asanas together
can’t attend class or have no internet connection and to create a balanced sequence.
to stream a class online.
You can also make copies of your sketched
sequence as hand-outs or home-practice guides
for your students.

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Sketching a sequence is pretty straight forward. We can also sketch an asana, add the
We just sketch one posture after the other using annotations straight away and then move on to
the guidelines, leaving enough space inbetween sketch the next posture. Like that we don’t run
to add our annotations on movement, alignment, out of space when we write our notes for each
breathing or timing later. posture. Try which approach works best for you.

For postures or whole sequences that are

performed on both sides (like Trikonasana, or
Surya Namaskar B), I only sketch them once,
noting which side to start with (we start with the
right side in most postures) and marking which
part of the sequence needs to be repeated on the
other side.

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When planning a new sequence, the process can

be a bit messy at first: sketching some postures,
crossing them out again, adding in postures,
or rearranging whole parts with arrows as the
sequence takes shape. That’s totally fine and a
great working process.

Once we have finished planning and we’re happy

with the flow, we just take a fresh sheet of paper
and draw the whole sequence again.

In part 3, you will find sketched sample

sequences (3 Sun Salutations and a complete
Hatha class) and part 4 contains a range of
printable templates with guidelines that you can
use to sketch your own sequences.

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Pens and Paper

You don’t need any special pens or paper to start
sketching. My motto is:
“Any pen is better than no pen.”

Try out different pens, and over time you will find
your favourites. Here are a few thoughts on how I
pick my pens.

No erasers The right thickness

I like to use pens that can’t be erased. Sketching I usually use a regular black fineliner or gel pen to
is about making marks, not about taking them sketch my asanas. As I sketch rather small, I like
away. If I make a wrong line, I just put the correct thinner pens, so I still have enough clarity even in
line right on top. If there are too many wrong a small space.
lines, I cross out the sketch and make a new one.
Once we figured out our comfort size when
When I have the option to erase, I often get sketching, we can try out a few pens of different
hung up in my quest for perfection, erasing and thicknesses to find the one that is right for us. In
re-erasing a single line over and over. Not giving general, a bit thinner is better than too thick.
myselves the option to erase, helps me to not fall
into this trap. Colours
It might feel uncomfortable at first, but over As I explained in the previous chapters,
time, we build more confidence in our work if we having one or two extra colours is great to add
commit to our lines, even if they are not perfect. movement, props or annotations. I use coloured
fineliners similar to my main black pen. The
colours I choose are bright and vivid, so they
contrast nicely with the black, but also dark
enough to be readable. I usually go for orange,
a nice cyan blue or apple green.

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Paper
In terms of paper, I am not particularly picky. Just
simple A4 or Letter sized printer paper is fine.
I like to print out my own guidelines as they help
me to sketch the asanas in proportion and to
keep them nicely lined up.

You can find my printable templates at the end of

this guide, but you can also use any lined paper
or notebook. Mark every 6th line as a baseline
and you’ll have enough space between the lines
to fit the postures and your notes.

And with a little bit of practice you can even

sketch without any guidelines at all.

One last tip

Whatever material you use and prefer, make sure
that you don’t get depended on it. Not having
your favourite pens and notebook with you
should never be a reason not to sketch.

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BONus:
Make your Own Yoga Avatar
After all the hard work we’ve been doing so far, it Choose your favourite yoga pose and sketch it.
is time to have a little fun. We can use everything But instead of sketching the head at the normal
we learnt so far to create our own little yoga size, make it much bigger. Then personalise
avatars (and maybe some for our friends, too!) it with your own features: Hairstyle, facial
expressions, glasses or even a beard.

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Share your work

Before we close this chapter and move on to
the step-by-step asana instructions, I want to
encourage you to share your work. We grow by
sharing what we know and by being inspired by
what others share with us.

In a community, everybody is a valued contributor

and by opening up and sharing our thoughts,
ideas and our work, we can connect with others,
build relationships and support each other.

Your sketches don’t have to be perfect. They are

great as they are. We all start somewhere and
it is beautiful and inspiring to see somebody’s
journey from the very beginning. So please, do
share your sketches with the world and let’s all
learn and grow together.

If you post your sketches on Instagram, use

the hashtag #yoganotes to add them to the
community. You can also tag me as @yoga.notes
so I can find your work. I can’t wait to see what
you will create.

Connect with the

Yoganotes Community
Hashtag: #yoganotes
Instagram: @yoga.notes
Facebook: sketchyoganotes
Web: www.yoganotes.net

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About Eva-LotTa Lamm

Eva-Lotta is a designer, illustrator and visual
thinker. After studying design in Germany, she
lived in Paris and London for 10 years, working
as a User Experience designer for companies like
Yahoo, Skype and Google.

She is also known for taking sketchnotes — a

hand drawn form of visual notes that combine
words and images into rich visual summaries
— at design conferences around the globe. She
published her sketchnotes in several books.

Eva-Lotta is a sought after expert and speaker Her yoga journey began in 2013 when she got
on the topic of sketching and visual thinking. She introduced to Shivananda Yoga in London. After
regularly teaches sketching workshops, helping trying out various styles and classes, she found
people from all kinds of professions to use the her teacher Surinder Singh on a trip to India in
power of visual thinking to develop and express Rishikesh in 2014. With him, she studied classic
their ideas. Hatha Yoga. She returned in 2016 to complete a
teacher training course and practice in the shala
for several months. Her visual notes from the
course are available as a book.

After being a (semi-)nomad for over 2 years

— travelling the world, studying yoga and
improvisation and doing freelance work — she
now lives in Berlin, working as an independent
designer, teacher and author.

Learn more about Follow Become part of

Eva-Lotta’s Eva-Lotta the #yoganotes
work & Books on social media community
www.evalotta.net Instagram: @evalottchen Instagram: @yoga.notes
www.evalotta.shop Twitter: @evalottchen Facebook: sketchyoganotes
Facebook: Eva-Lotta Lamm Web: www.yoganotes.net

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Asanas - STep by STep

In this part of the guide Each sheet lists the Sanskrit
you will find step-by-step and the English name. On the
instructions for over 80 right, you find the keywords
asanas, including variations, for categorising the pose in
modifications and preparatory several ways (standing, sitting,
steps to enter a pose. forward bend, restorative, etc.).

For each asana there is one

#yoganotes big sketch, so you can see
every detail nicely and clearly.
Ashwa Sanchalanasana
Low Lunge
Next, there are step-by-step
instructions. You can follow
Standing
Sun Salutation
along sketching each stroke in
Hip Opening the right order.

Below is your practice area,

where you sketch the pose
yourself. Once you filled the
practice area you can print out
Step by STep

more blank lined templates

to repeat each pose until you
master it.

The last section contains

Practice

variations and modifications of

the pose. For some poses the
preparatory steps to get into
the pose are shown.
variations

After you printed this guide,

you can also re-order the
Asana sheets the way that
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makes most sense to you, be it
by type, movement, sequence,
benefit, or just alphabetically.

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TadAsanA
Mountain Pose

Standing
Sun Salutation

Step by STep
Practice
variations

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Urdhva Hastasana
Upward Salute

Standing
Sun Salutation

Step by STep
Practice
variations

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utTanAsaNA
STanding Forward Fold

Standing
Sun Salutation
Forward Bend

Step by STep
Practice
variations

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Ashwa Sanchalanasana
Low Lunge

Standing
Sun Salutation
Hip Opening

Step by STep
Practice
variations

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Utthita Ashwa Sanchalanasana

High LUnge

Standing
Sun Salutation
Hip Opening

Step by STep
Practice
variations

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Adho Mukha Svanasana

DownWard Facing Dog

Standing
Sun Salutation
Forward Bend

Shoulder Opening

Step by STep
Practice
variations

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Virabhadrasana I
WarRior I

Standing
Sun Salutation

Step by STep
Practice
variations

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Virabhadrasana Ii
WaRrior iI

Standing
Sun Salutation
Hip Opening

Step by STep
Practice
variations

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Virabhadrasana IiI
WarRior iIi

Standing
Sun Salutation
Balance

Step by STep
Practice
variations

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Utthita Parsvakonasana I
Extended Side Angle Pose

Standing
Hip Opening

Step by STep
Practice
variations

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Parivrtta Parsvakonasana
Revolved Side Angle pose

Standing
Spinal Twist

Step by STep
Practice
variations

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Svarga Dvijasana
Bird Of Paradise

Standing
Hip Opening
Balance

Step by STep
Practice
variations

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Trikonasana
Triangle Pose

Standing
Hip Opening

Step by STep
Practice
variations

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Parivritta Trikonasana
Revolved Triangle Pose

Standing
spinal Twist

Step by STep
Practice
variations

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Prasarita Padottanasana
Wide-Legged Forward Bend

STanding
Forward Bend

Step by STep
Practice
variations

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Parsvottanasana
Pyramid Pose

STanding
Forward Bend

Step by STep
Practice
variations

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Ardha Chandrasana
Half MoOn Pose

Standing
Balance
Hip Opening

Step by STep
Practice
variations

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Urdhva Prasarita Eka Padasana

STanding Split

Standing
Forward Bend

Step by STep
Practice
variations

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Utkatasana
Chair Pose

Standing
Sun Salutation

Step by STep
Practice
variations

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Utkata Konasana
GodDeSs Pose

Standing
Hip Opening

Step by STep
Practice
variations

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Utthita Hasta Padangustasana

Extended Hand-to-Big-Toe Pose

Standing
Balance

Step by STep
Practice
variations

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Vrkasana
TrEe Pose

StanDing
Balance

Step by STep
Practice
variations

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Natarajasana
Dancer’s Pose

StanDing
Balance

Step by STep
Practice
variations

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Garudasana
Eagle Pose

Standing
Balance
Shoulder Opening

Step by STep
Practice
variations

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Malasana
Garland POse

StanDing
Hip Opening

Step by STep
Practice
variations

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Padmasana
Lotus Pose

Seated
hip opening
MeditatIon

Step by STep
Practice
variations

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Dandasana
Staff pose

Seated

Step by STep
Practice
variations

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PascHimotTaNASaNA
Seated Forward Fold

Seated
Forward Bend

Step by STep
Practice
variations

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Janu Sirsasana
Head-to-Knee pose

Seated
Forward Bend
Hip Opening

Step by STep
Practice
variations

71
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Parivritta Janu Sirsasana

Revolved Head-to-Knee pose

Seated
Forward Bend

Step by STep
Practice
variations

72
 #yoganotes

Upavistha Konasana
Wide-angle seated forward Fold

Seated
Forward Bend

Step by STep
Practice
variations

73
#yoganotes

Marichiasana
Pose of the sage Marichi

Seated
Forward Bend

Step by STep
Practice
variations

74
 #yoganotes

Ardha MatsyendrAsana
Half Lord of the fishes pose

Seated
SPinal Twist

Step by STep
Practice
variations

75
#yoganotes

Gomukhasana
Cow face pose

Seated
Hip Opening
Shoulder Opening

Step by STep
Practice
variations

76
 #yoganotes

Agnistambhasana
Fire log pose

Seated
Hip Opening

Step by STep
Practice
variations

77
#yoganotes

Baddhakonasana
Bound Angle pose

Seated
Hip Opening

Step by STep
Practice
variations

78
 #yoganotes

Navasana
Boat Pose

Seated
Core Strength

Step by STep
Practice
variations

79
#yoganotes

Hanumanasana
Monkey POse

Seated
Hip Opening

Step by STep
Practice
variations

80
 #yoganotes

Kapotasana
pigeon pose

Seated
Hip Opening

Step by STep
Practice
variations

81
#yoganotes

83
#yoganotes

Vajrasana
Thunderbolt pose

KNeEling
Meditation

Step by STep
Practice
variations

84
 #yoganotes

Virasana
Hero pose

KNeEling
Hip Opening

Step by STep
Practice
variations

85
#yoganotes

Adho Mukha Virasana

Downward facing Hero pose

KNeEling
Shoulder Opening

Step by STep
Practice
variations

86
 #yoganotes

Balasana
Child’s Pose

KNeEling
Restorative

Step by STep
Practice
variations

87
#yoganotes

Marjariasana
Cat Pose

KNeEling

Step by STep
Practice
variations

88
 #yoganotes

Vyaghrasana
Tiger Pose

KNeEling

Step by STep
Practice
variations

89
#yoganotes

Ustrasana
Camel pose

KNeEling
Back Bend

Step by STep
Practice
variations

90
#yoganotes

91
#yoganotes

Bhujangasana
Cobra pose

Lying Front
Sun Salutation
Back Bend

Core Strength

Step by STep
Practice
variations

92
 #yoganotes

Salabhasana
Locust pose

Lying Front
Back Bend
Core Strength

Step by STep
Practice
variations

93
#yoganotes

Viparita Shalabhasana
Superman Pose

Lying Front
Back Bend
Core Strength

Step by STep
Practice
variations

94
 #yoganotes

Dhanurasana
Bow Pose

Lying Front
Back Bend
Core Strength

Shoulder Opening

Step by STep
Practice
variations

95
#yoganotes

Makrasana
Crocodile pose

Lying Front
Restorative

Step by STep
Practice
variations

96
 #yoganotes

Bhekasana
Frog pose

Lying Front
Back Bend

Step by STep
Practice
variations

97
#yoganotes

99
#yoganotes

Savasana
Corpse pose

Lying Back
Restorative

Step by STep
Practice
variations

100
 #yoganotes

Preparation for Savasana

Whole body tensing

Lying Back

Step by STep
Practice
variations

101
#yoganotes

Apanasana
Knees-to-chest pose

Lying Back
Restorative

Step by STep
Practice
variations

102
 #yoganotes

Supta Kapotasana
Reclining Pigeon Pose

Lying Back
Hip Opening

Step by STep
Practice
variations

103
#yoganotes

Supta Padangusthasana
Reclining Hand-to-Big-Toe Pose

Lying Back

Step by STep
Practice
variations

104
 #yoganotes

Supta Matsyendrasana
Reclining spinal twist

Lying Back
Spinal Twist

Step by STep
Practice
variations

105
#yoganotes

Uttanpadasana
raised legs pose

Lying Back
Core Strength

Step by STep
Practice
variations

106
 #yoganotes

Eka Pada Uttanpadasana

Single Leg rAised Pose

Lying Back
Core Strength

Step by STep
Practice
variations

107
#yoganotes

Halasana
Plough pose

Lying Back
Forward Bend
Inversion

Step by STep
Practice
variations

108
 #yoganotes

Matsyasana
Fish pose

Lying Back
Back Bend

Step by STep
Practice
variations

109
#yoganotes

Setu Bandha Sarvangasana

Bridge pose

Lying Back
Back Bend

Step by STep
Practice
variations

110
 #yoganotes

Chakrasana
Wheel pose

Lying Back
Back Bend

Step by STep
Practice
variations

111
#yoganotes

Yoga Nidrasana
Yogic Sleep Pose

Lying Back
Hip Opening

Step by STep
Practice
variations

112
#yoganotes

113
#yoganotes

Kumbhakasana
Plank

Hand & arm balance

Sun Salutation
Core Strength

Step by STep
Practice
variations

114
 #yoganotes

Vasistasana
Side Plank

Hand & arm balance

Core Strength

Step by STep
Practice
variations

115
#yoganotes

Chaturanga Dandasana
Four-limbed staff pose

Hand & arm balance

Sun Salutation
Core Strength

Step by STep
Practice
variations

116
 #yoganotes

Urdhva Mukha Svanasana

Upward facing dog

Hand & arm balance

Sun Salutation
Back Bend

Step by STep
Practice
variations

117
#yoganotes

Ardha Pincha Mayurasana

Dolphin pose

Hand & arm balance

Core Strength
Inversion

Step by STep
Practice
variations

118
 #yoganotes

Purvottasana
Upward plank

Hand & arm balance

Core Strength

Step by STep
Practice
variations

119
#yoganotes

Bakasana
Crow pose

Hand & arm balance

Core STrength

Step by STep
Practice
variations

120
 #yoganotes

Bhujapidasana
Shoulder-Pressing Pose

Hand & arm balance

Core STrength

Step by STep
Practice
variations

121
#yoganotes

Parsva Bakasana
Side Crow Pose

Hand & arm balance

Core STrength

Step by STep
Practice
variations

122
 #yoganotes

Tolasana
Scale Pose

Hand & arm balance

Core STrength

Step by STep
Practice
variations

123
#yoganotes

Lolasana
Pendant pose

Hand & arm balance

Core STrength

Step by STep
Practice
variations

124
#yoganotes

125
#yoganotes

Sarvangasana
Shoulder stand

Inversion

Step by STep
Practice
variations

126
 #yoganotes

Pincha Mayurasana
Feathered Peacock Pose

Hand & arm balance

Inversion

Step by STep
Practice
variations

127
#yoganotes

Adho Mukha Vrksasana

Handstand

Hand & arm balance

Inversion

Step by STep
Practice
variations

128
 #yoganotes

Sirsasana
Headstand

Hand & arm balance

Inversion

Step by STep
Practice
variations

129
#yoganotes

Index of Postures - Sanskrit

Adho Mukha Svanasana 47 Halasana 108 Sukasana 68
Adho Mukha Virasana 86 Hanumanasana 80 Supta Baddhakonasana 78
Adho Mukha Vrksasana 128 Janu Sirsasana 71 Supta Kapotasana 103
Agnistambhasana 77 Kapotasana 81 Supta Matsyendrasana 105
Ananda Balasana 102 Kumbhakasana 114 Supta Padangusthasana 104
Apanasana 102 Kurmasana 73 Supta Virasana 85
Ardha Baddha Padma Lolasana 124 Svarga Dvijasana 53
Paschimottanasana 71 Makrasana 96 Tadasana 42
Ardha Baddha Malasana 66 Titibasana 121
Padmottanasana 63 Marichiasana 74 Tolasana 123
Ardha Beka Kapotasana 81 Marjariasana 88 Trikonasana 54
Ardha Chandrasana 58 Matsyasana 109 Upavistha Konasana 73
Ardha Hanumanasana 80 Natarajasana 64 Urdhva Hastasana 43
Ardha Matsyendrasana 75 Navasana 79 Urdhva Mukha Svanasana 117
Ardha Padmasana 68 Padma Sarvangasana 126 Urdhva Prasarita Eka
Ardha Pincha Mayurasana 118 Padmasana 68 Padasana 59
Ardha Uttanasana 44 Parivritta Janu Sirsasana 72 Ustrasana 90
Ashtangasana 116 Parivritta Trikonasana 55 Utkata Konasana 61
Ashwa Sanchalanasana 45 Parivritta Utkatasana 60 Utkatasana 60
Baddha Padmasana 68 Parivrtta Ardha Uttanasana 44
Baddha Parivrtta Chandrasana 58 Uttanpadasana 106
Parsvakonasana 52 Parivrtta Parsvakonasana 52 Utthan Pristhasana 46
Baddha Parsvakonasana 51 Parivrtta Svarga Dvijasana 53 Utthana Shishosana 86
Baddha Virabhadrasana 48 Parsva Bakasana 122 Utthita Ashwa
Baddha Vyaghrasana 89 Parsvottanasana 57 Sanchalanasana 46
Baddhakonasana 78 Pasasana 66 Utthita Hasta
Bakasana 120 Paschimottanasana 70 Padangustasana 62
Balasana 87 Pincha Mayurasana 127 Utthita Parsvakonasana 51
Bhekasana 97 Prasarita Padottanasana 56 Vajrasana 84
Bhujangasana 92 Purvottasana 119 Vasistasana 115
Bhujapidasana 121 Raja Bhujangasana 92 Viparita Shalabhasana 94
Chakrasana 111 Raja Kapotasana 81 Viparitha Virabhadrasana 49
Chaturanga Dandasana 116 Salabhasana 93 Virabhadrasana I 48
Dandasana 69 Salamba Bhujangasana 92 Virabhadrasana II 49
Dhanurasana 95 Salamba Kapotasana 81 Virabhadrasana III 50
Eka Pada Bakasana 120 Sarvangasana 126 Virasana 85
Eka Pada Uttanpadasana 107 Savasana 100 Vrkasana 63
Garudasana 65 Setu Bandha Sarvangasana 110 Vyaghrasana 89
Gomukhasana 76 Sirsasana 129 Yoga Nidrasana 112

130
 #yoganotes

Index of Postures - English

Baby Crow Pose 120 Half Bound Forward Fold Half 63 Reverse Warrior 49
Bird Of Paradise 53 Forward Fold 44 Revolved Bird Of Paradise 53
Boat Pose 79 Half Frog Pigeon Pose 81 Revolved Half Moon Pose 58
Bound Angle Pose 78 Half Lord Of The Fishes Pose 75 Revolved Head-To-Knee 72
Bound Lotus Pose 68 Half Lotus Pose 68 Revolved Side Angle Pose 52
Bound Revolved Half Monkey Pose 80 Revolved Triangle Pose 55
Side Angle Pose 52 Half Moon Pose Handstand 58 Scale Pose 123
Bound Side Angle Pose 51 Happy Baby Pose 128 Seated Forward Fold 70
Bound Tiger Pose 89 Head-To-Knee Pose 102 Seated Forward Fold
Bow Pose 95 Headstand 71 with Bound Half Lotus 70
Bridge Pose 110 Hero Pose 129 Shoulder Stand 126
Camel Pose 90 High Lunge 85 Shoulder-Pressing Pose 121
Cat Pose 88 Humble Warrior 46 Side Crow Pose 122
Chair Pose 60 King Cobra Pose 48 Side Plank 115
Child’s Pose 87 King Pigeon Pose 92 Single Leg Raised Pose 107
Cobra Pose 92 Knees-To-Chest Pose Lizzard 81 Sphinx Pose 92
Corpse Pose 100 Pose 102 Staff Pose 69
Cow Face Pose 76 Locust Pose 46 Standing Forward Fold 44
Cow Pose 88 Lotus in Shoulder Stand Lotus 93 Standing Splits 59
Crocodile Pose 96 Pose 126 Superman Pose 94
Crow Pose 120 Low Lunge 68 Supported Pigeon Pose 81
Dancer’s Pose 64 Monkey Pose 45 Thunderbolt Pose 84
Dolphin Pose 118 Mountain Pose 80 Tiger Pose 89
Downward Facing Dog 47 Noose Pose 42 Tortoise Pose 73
Downward Facing Hero Pose 86 One-Legged Crow Pose 66 Tree Pose 63
Eagle Pose 65 Pendant Pose 120 Triangle Pose 54
Easy Pose 68 Pigeon Pose 124 Tripod Headstand 129
Eight-Limbed Pose 116 Plank 81 Twisted Chair Pose 60
Extended Plough Pose 114 Upward Facing Dog 117
Hand-To-Big-Toe Pose 62 Pose Of The Sage Marichi 108 Upward Plank 119
Extended Side Angle Pose 51 Pyramid Pose 74 Upward Salute 43
Feathered Peacock Pose 127 Raised Legs Pose Reclined 57 Warrior I 48
Fire Log Pose 77 Bound Angle Pose Reclined 106 Warrior II 49
Firefly Pose 121 Hero Pose Reclining 78 Warrior III 50
Fish Pose 109 Hand-To-Big-Toe Pose 85 Wheel Pose 111
Four-Limbed Staff Pose 116 Reclining Pigeon Pose Wide-Angle Seated
Frog Pose 97 Reclining Spinal Twist 104 Forward Fold 73
Garland Pose 66 103 Wide-Legged Forward Bend 56
Goddess Pose 61 105 Yogic Sleep Pose 112

131
#yoganotes

132
#yoganotes

133
#yoganotes

139
More BoOks By Eva-Lotta

If you enjoyed this book, you might like to check out Eva-Lotta’s other books.
They are all available on www.evalotta.shop

Notes from Yoga Teacher Training

This book is a collection of Eva-Lotta’s sketchnotes taken during a

200-hour Hatha Yoga Teacher Training Course with Surinder Singh
in Rishikesh (India).

The hand-drawn notes include Asana & Pranayama practice and

alignment, Anatomy and Yoga Philosophy. In addition, there are full
sequences and detailed alignment notes from additional drop-in
classes she took during her 5 months stay in India.

Notes from Improvisation Training

This book is a collection of Eva-Lotta’s sketchnotes taken during a

4-week Action Theater training course, taught by Sten Rudstrøm.
Action Theater is a form theater improvisation developed by Ruth
Zaporah.

It contains detailed sketches and descriptions of all the

improvisation exercises and notes on the underlying philosophy of
playing through physical awareness. If you are a performer or just
curious about improvisation, this little book contains a wealth of
inspiration in a warm and visually interesting format.

Sketchnotes einer Weltreise

Sketchnotes of a Round-the-World Trip

This book is a selection of the best daily sketchnotes from the

illustrated travel diary Eva-Lotta created during her 14-month-long
round-the-world trip. In her diary she collected many moments
and stories, big and small, food she tried, people she met, things
that made her smile or wonder, thoughts she had and lessons she
learned.
This beautifully hand-drawn book will make you dream of your next
trip and provide you with visually delicious inspiration.
www.evalotta.shop

@evalottchen

Berlin · 2018