2,100 Asanas: The Complete Yoga Poses (2015)
Core Poses
BOAT POSE
SIX TRIANGLES POSE
SUPINE POSES
BOAT POSE: BOTH KNEES BENT
Easy Boat Pose
Sukha Navasana
(SUK-uh nah-VAHS-uh-nuh)
Modification: knees bent, arms wrapped around the shins
Pose Type: core, seated
Drishti Point: Nasagrai or Nasagre (nose)
Easy Boat Pose
Sukha Navasana
(SUK-uh nah-VAHS-uh-nuh)
Modification: knees bent, grabbing the back of the thighs, toes touching the floor
Pose Type: core, seated
Drishti Point: Nasagrai or Nasagre (nose)
Easy Boat Pose
Sukha Navasana
(SUK-uh nah-VAHS-uh-nuh)
Modification: knees bent, arms wrapped around the back of the thighs, shins parallel to the floor
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Easy Boat Pose
Sukha Navasana
(SUK-uh nah-VAHS-uh-nuh)
Modification: grabbing onto the heels, toes touching the floor
Pose Type: core, seated
Drishti Point: Nasagrai or Nasagre (nose)
Easy Boat Pose
Sukha Navasana
(SUK-uh nah-VAHS-uh-nuh)
Modification: grabbing onto the outside edges of the feet, shins parallel to the floor
Pose Type: core, seated
Drishti Point: Nasagrai or Nasagre (nose)
Pendant Pose
Lolasana
(lo-LAHS-uh-nuh)
Modification: knees in front of chest, ankles crossed
Pose Type: core, arm balance
Drishti Point: Nasagrai or Nasagre (nose)
BOAT POSE: BOTH KNEES BENT
Boat Pose |
Navasana
(nah-VAHS-uh-nuh)
Pose Type: core, seated
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Keep your hands on the floor at the sides of your hips for support. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale, bend your knees, and slide your feet toward your sitting bones. Keep your feet and knees together.
3. Inhale as you lengthen your spine. Engage your core and lean back. Make sure your spine is straight and your lower back is off the floor.
4. Exhale and lift your feet off the floor until your shins are parallel to the floor.
5. Once you have your balance, exhale and lift your arms off the floor, keeping them parallel to the floor.
6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of pose.
7. Inhale as you release the pose by lowering your hands and feet to the floor. Exhale and slide your feet out in front until your legs are straight to come back to the starting position.
Variation: arms straight and parallel to the floor, knees bent, shins parallel to the floor
nava = boat
Easy Boat Pose
Sukha Navasana
(SUK-uh nah-VAHS-uh-nuh)
Modification: knees bent, ankles crossed, arms straight and parallel to the floor
Pose Type: core, seated
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Easy Boat Pose
Sukha Navasana
(SUK-uh nah-VAHS-uh-nuh)
Modification: knees bent, fingertips to the floor, toes touching the floor
Pose Type: core, seated
Drishti Point: Nasagrai or Nasagre (nose)
Easy Boat Pose
Sukha Navasana
(SUK-uh nah-VAHS-uh-nuh)
Modification: knees bent, fingertips to the floor, shins parallel to the floor
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
BOAT POSE: BOTH LEGS STRAIGHT
Supported Boat Pose
Salamba Navasana
(SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: palms to the floor behind the hips
1. both legs straight, fingertips pointing toward the hips
2. both legs straight, both arms straight, fingertips pointing to the back
Pose Type: core, seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Supported Boat Pose
Salamba Navasana
(SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: both arms wrapped around both legs, legs straight
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Supported Boat Pose—One-Handed
Eka Hasta Salamba Navasana
(EY-kuh HUH-stuh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: both legs straight; one arm straight, fingertips to the sky; other arm wrapping behind the ankles of both legs
Pose Type: core, seated
Drishti Point: Urdhva or Antara Drishti (up to the sky) or Hastagrai or Hastagre (hands)
Supported Boat Pose
Salamba Navasana
(SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: fingertips on the floor, pointing to the front
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Supported Boat Pose
Salamba Navasana
(SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: grabbing behind the knees, legs straight
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Complete Boat Pose
Paripurna Navasana
(puh-ri-POOR-nuh nah-VAHS-uh-nuh)
Modification: arms straight and parallel to the floor, legs straight
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Boat Pose
Ardha Navasana
(UHR-duh nah-VAHS-uh-nuh)
Modification: fingers interlocked behind the head
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Boat Pose
Navasana
(nah-VAHS-uh-nuh)
Modification: palms and elbows together, elbows bent
Pose Type: core, seated
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Unsupported Boat Pose
Niralamba Navasana
(nir-AH-luhm-buh nah-VAHS-uh-nuh)
Modification: arms shoulder width apart
Pose Type: core, seated
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOAT POSE: TWIST
Revolved Boat Pose with Hands in Prayer
Parivritta Navasana Namaskar
(puh-ri-VRIT-tuh nah-VAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: core, seated, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Supported Boat Pose—One-Handed
Eka Hasta Salamba Navasana
(EY-kuh HUH-stuh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: both legs straight, ankles crossed; one arm straight, palm to the floor behind the hips; other arm wrapping behind the
ankles of both legs
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Supported Boat Pose—One-Handed
Parivritta Eka Hasta Salamba Navasana
(puh-ri-VRIT-tuh EY-kuh HUH-stuh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: both legs straight, ankles crossed; arms straight, fingertips to the floor behind the hips, one hand grabbing onto the heel
Pose Type: core, seated, twist
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Supported Boat Pose—One-Handed
Parivritta Eka Hasta Salamba Navasana
(puh-ri-VRIT-tuh EY-kuh HUH-stuh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: one foot under the knee, other leg straight; one arm threaded under the bent leg, fingertips of the other hand on the floor
Pose Type: core, seated, twist
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Supported Boat Pose
Parivritta Salamba Navasana
(puh-ri-VRIT-tuh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: ankles crossed, legs wrapped around the forearm
Pose Type: core, seated, twist
Drishti Point: Parshva (far to the right), Parshva (far to the left)
BOAT POSE: TWIST, SCISSOR LEGS
Revolved Boat Pose
Parivritta Navasana
(puh-ri-VRIT-tuh nah-VAHS-uh-nuh)
Modification: one leg over the shoulder, toes of the other leg to the floor
1. front view
2. back view
Pose Type: core, seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Boat Pose
Parivritta Navasana
(puh-ri-VRIT-tuh nah-VAHS-uh-nuh)
Modification: one leg over the shoulder, both legs straight
1. front view
2. back view
Pose Type: core, seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
BOAT POSE: ONE LEG STRAIGHT, ONE LEG BENT
One-Legged Supported Boat Pose
Eka Pada Salamba Navasana
(EY-kuh PUH-duh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: one leg straight, one knee bent and dropped to the side for support
Pose Type: core, seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Padayoragrai or Padayoragre (toes/feet)
One-Legged Supported Boat Pose
Eka Pada Salamba Navasana
(EY-kuh PUH-duh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: grabbing onto the back of the thighs for support; one leg straight, one leg bent—toes touching the floor
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
One-Legged Unsupported Boat Pose
Eka Pada Niralamba Navasana
(EY-kuh PUH-duh nir-AH-luhm-buh nah-VAHS-uh-nuh)
Modification: one leg straight; one knee bent toward the chest, foot off the floor
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
BOAT POSE: SCISSOR LEGS
One-Legged Supported Boat Pose—One-Handed
Eka Pada Eka Hasta Salamba Navasana
(EY-kuh PUH-duh EY-kuh HUH-stuh SAH-luhm-buh nah-VAHS-uh-nuh)
Modification: grabbing the outside edge of the foot with the opposite hand for support, leg straight, other arm up to the sky
1. other leg bent, toes touching the floor
2. other leg straight, foot off the floor
Pose Type: core, seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
BOAT POSE: ONE FOOT TO KNEE
Upward Half Firelog Western Intense Stretch Pose
Urdhva Ardha Agnistambha Paschimottanasana
(OORD-vuh UHR-duh uhg-ni-STUHM-buh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Half Firelog Seated Forward Bend
Modification: 1. forehead to the shin
2. forehead away from the shin
Pose Type: core, seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padayoragrai or Padayoragre (toes/feet)
Baby Cradle Pose in Boat Pose
Hindolasana in Navasana
(hin-do-LAHS-uh-nuh in nah-VAHS-uh-nuh)
Modification: foot of the bent leg to the back of the knee of the straight leg
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Yogic Staff Boat Pose
Parivritta Yogadanda Navasana
(puh-ri-VRIT-tuh yo-guh-DUHN-duh nah-VAHS-uh-nuh)
Modification: both knees bent; one arm behind the back, grabbing onto the ankle; other arm grabbing the outside edge of the foot
Pose Type: core, seated, twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Bound Yogic Staff Boat Pose
Parivritta Baddha Yogadanda Navasana
(puh-ri-VRIT-tuh BUH-duh yo-guh-DUHN-duh nah-VAHS-uh-nuh)
Modification: binding around the straight leg
Pose Type: core, seated, twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Yogic Staff Boat Pose
Parivritta Yogadanda Navasana
(puh-ri-VRIT-tuh yo-guh-DUHN-duh nah-VAHS-uh-nuh)
Modification: foot to the triceps; one arm grabbing onto the heel of the straight leg, other arm open to the side
Pose Type: core, seated, twist
Drishti Point: Hastagrai or Hastagre (hands)
BOAT POSE: ONE FOOT TO HIP SOCKET
Upward One-Legged Half Lotus Western Intense Stretch Pose
Urdhva Eka Pada Ardha Padma Paschimottanasana
(OORD-vuh EY-kuh PUH-duh UHR-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Lotus Seated Forward Bend
Modification: one hand grabbing onto the big toe, one hand on the hip
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Upward One-Legged Half Bound Lotus Western Intense Stretch Pose
Urdhva Eka Pada Ardha Baddha Padma Paschimottanasana
(OORD-vuh EY-kuh PUH-duh UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Bound Lotus Seated Forward Bend
Pose Type: core, seated, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Upward One-Legged Half Bound Lotus Western Intense Stretch Pose
Urdhva Eka Pada Ardha Baddha Padma Paschimottanasana
(OORD-vuh EY-kuh PUH-duh UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Bound Lotus Seated Forward Bend
Modification: grabbing onto the foot, hand between the calf muscle and the hamstring
Pose Type: core, seated, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Upward One-Legged Half Lotus Western Intense Stretch Pose
Urdhva Eka Pada Ardha Padma Paschimottanasana
(OORD-vuh EY-kuh PUH-duh UHR-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Lotus Seated Forward Bend
Modification: 1. grabbing onto the wrist, hands over the foot
2. grabbing onto the foot, nose to the shin
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)
BOAT POSE: GRABBING ONTO FEET/TOES
Big Toes Pose
Ubhaya Padangusthasana
(u-beye-uh puhd-ahng-goosh-TAHS-uh-nuh)
Modification: grabbing onto the big toes, toes flexed in
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Upward Facing Western Intense Stretch
Urdhva Mukha Paschimottanasana
(OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Seated Forward Bend
Modification: grabbing onto the heels, arms straight
Pose Type: core, seated, forward bend, quadriceps to the chest
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Upward Facing Western Intense Stretch
Urdhva Mukha Paschimottanasana
(OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Seated Forward Bend
Modification: grabbing onto the heels
1. forehead away from the shins
2. forehead to the shins
Pose Type: core, seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Upward Facing Supported Western Intense Stretch
Urdhva Mukha Salamba Paschimottanasana
(OORD-vuh MUK-uh SAH-luhm-buh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Seated Forward Bend
Modification: arms reaching to the front, fingertips to the floor, 1. forehead away from the shins
2. forehead to the shins
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)
Bound Hands Upward Facing Western Intense Stretch
Baddha Hasta Urdhva Mukha Paschimottanasana
(BUH-duh HUH-stuh OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Bound Hands Upward Facing Seated Forward Bend
Pose Type: core, seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Upward Facing Western Intense Stretch
Urdhva Mukha Paschimottanasana
(OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Seated Forward Bend
Modification: grabbing onto the ankles, forehead to the shins
Pose Type: core, seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Upward Facing Western Intense Stretch
Urdhva Mukha Paschimottanasana
(OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Seated Forward Bend
Modification: grabbing onto the outside edges of the feet, feet hip distance apart, toes pointed
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
ARM BALANCE: SITTING BONES & FEET OFF THE FLOOR
Celibate Pose
Brahmacharyasana
(bruh-muh-chahr-YAHS-uh-nuh)
Also Known As: Lifted Up Staff Pose (Dandasana Utpluti)
Modification: fingers to the floor, thumbs pointing to the back
Pose Type: core, arm balance
Drishti Point: Nasagrai or Nasagre (nose)
SIX TRIANGLES POSE
Six Triangles Pose
Shatkonasana
(shuht-ko-NAHS-uh-nuh)
Modification: top foot on the bottom knee
1. fingertips to the temples
2. one forearm to the floor, other arm wrapped around the top knee
3. fingertips to the temples, elbow toward the top knee
4. one elbow to the floor, other elbow to the top knee on the same side
Pose Type: core, seated, twist
Drishti Point: 1. Urdhva or Antara Drishti (up to the sky)
2. Nasagrai or Nasagre (nose)
3. Nasagrai or Nasagre (nose)
4. Hastagrai or Hastagre (hands)
SUPINE: ONE LEG STRAIGHT, ONE LEG BENT
Half Wind Relieving Pose
Ardha Vayu Muktyasana
(UHR-duh VAH-yu muk-TYAHS-uh-nuh)
Also Known As: Wind-Relieving Pose (Pavana Muktasana)
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Half Wind Relieving Pose
Parivritta Ardha Vayu Muktyasana
(puh-ri-VRIT-tuh UHR-duh VAH-yu muk-TYAHS-uh-nuh)
Modification: one knee bent, one leg straight
Pose Type: core, supine, twist
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye (third eye, between the eyebrows)
SUPINE: BOTH LEGS STRAIGHT “SCISSORS”
One-Legged Upward Extended Legs Pose
Eka Pada Urdhva Prasarita Padasana
(EY-kuh PUH-duh OORD-vuh pruh-SAH-ri-tuh puh-DAHS-uh-nuh)
Modification: 1. one arm extended to sky, other palm to the floor, head on the floor
2. one arm extended to sky, other palm to the floor, head and shoulders off the floor
3. fingers interlocked behind the back of the head, head and shoulders off the floor
Pose Type: core, supine
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
SUPINE: BOTH LEGS STRAIGHT
Abdominal Lift Pose
Jatharasana
(jah-tuh-RAHS-uh-nuh)
Modification: head on the floor, palms down by the hips
Pose Type: core, supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Extended Legs Pose
Urdhva Prasarita Padasana
(OORD-vuh pruh-SAH-ri-tuh puh-DAHS-uh-nuh)
Pose Type: core, supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Abdominal Lift Pose
Jatharasana
(jah-tuh-RAHS-uh-nuh)
Modification: head and shoulders off the floor, feet off the floor
Pose Type: core, supine
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
SUPINE: BOTH LEGS STRAIGHT
Two-Legged Abdominal Lift Upward Extended Legs Pose
Dwi Pada Jathara Urdhva Prasarita Padasana
(DWI-puh-duh JAH-tuh-ruh OORD-vuh pruh-SAH-ri-tuh puh-DAHS-uh-nuh)
Modification: with a yoga block
Pose Type: core, supine
Drishti Point: Urdhva or Antara Drishti (up to the sky), Padayoragrai or Padayoragre (toes/feet)
Abdominal Lift Upward Facing Western Intense Stretch
Jathara Urdhva Mukha Paschimottanasana
(JAH-tuh-ruh OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Abdominal Lift Upward Forward Bend
Modification: head lifted off the floor, forehead to the shins
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)
Abdominal Lift Upward Facing Western Intense Stretch
Jathara Urdhva Mukha Paschimottanasana
(JAH-tuh-ruh OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Abdominal Lift Upward Forward Bend
Modification: head lifted off the floor, legs crossed modification
Pose Type: core, supine
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
SUPINE: ONE LEG STRAIGHT, ONE KNEE BENT
Revolved Stomach One Leg Extended Pose
Parivritta Jathara Utthita Eka Padasana
(puh-ri-VRIT-tuh JAH-tuh-tuh UT-ti-tuh EY-kuh puh-DAHS-uh-nuh)
Modification: foot to the elbow
Pose Type: core, supine, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
SUPINE: GARUDA LEGS ON THE BACK
Reclining Abdominal Lift Pose Dedicated to Garuda
Supta Jathara Garudasana
(SUP-tuh JAH-tuh-ruh guh-ru-DAHS-uh-nuh)
Pose Type: core, supine
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Reclining Abdominal Lift Pose Dedicated to Garuda
Supta Jathara Garudasana
(SUP-tuh JAH-tuh-ruh guh-ru-DAHS-uh-nuh)
Modification: fingers to the temples, elbows to the knees
Pose Type: core, supine
Drishti Point: Urdhva or Antara Drishti (up to the sky), Padayoragrai or Padayoragre (toes/feet)
Abdominal Lift Pose Dedicated to Garuda
Jathara Garudasana
(JAH-tuh-ruh guh-ru-DAHS-uh-nuh)
Modification: palms to the floor, arms straight, sitting bones lifted off the floor
Pose Type: core, supine
Drishti Point: Urdhva or Antara Drishti (up to the sky), Padayoragrai or Padayoragre (toes/feet)
Revolved Stomach Reclining Pose Dedicated to Garuda
Parivritta Jathara Supta Garudasana
(puh-ri-VRIT-tuh JAH-tuh-ruh SUP-tuh guh-ru-DAHS-uh-nuh)
Modification: fingers to the temples, elbows out to the sides
Pose Type: core, supine, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
SUPINE: FULL LOTUS
Reclining Abdominal Lift Lotus Pose
Supta Jathara Padmasana
(SUP-tuh JAH-tuh-ruh puhd-MAHS-uh-nuh)
Modification: fingers to the temples, knees up to the sky
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Stomach Reclining Lotus Pose
Parivritta Jathara Supta Padmasana
(puh-ri-VRIT-tuh JAH-tuh-ruh SUP-tuh puhd-MAHS-uh-nuh)
Modification: fingers to the temples, elbows out to the sides
1. back view
2. front view
Pose Type: core, supine, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Abdominal Lift Lotus Pose
Jathara Padmasana
(JAH-tuh-tuh puhd-MAHS-uh-nuh)
Modification: palms on the floor, arms straight, sitting bones lifted off the floor
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Abdominal Lift Lotus Pose
Niralamba Jathara Padmasana
(nir-AH-luhm-buh JAH-tuh-tuh puhd-MAHS-uh-nuh)
Modification: arms extended in front, knees to the forearms
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)