Core Poses - 2,100 Asanas: The Complete Yoga Poses (2015)

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)

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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)

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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)

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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)

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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)

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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)

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BOAT POSE: BOTH KNEES BENT

Boat Pose

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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

Book Title Page

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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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