2,100 Asanas: The Complete Yoga Poses (2015)
Quadruped Poses
CHILD’S POSE
RABBIT POSE
COW POSE
ALL FOURS (VARIATIONS)
PLANK POSE
PLANK ON FOREARMS
FOUR LIMBED STAFF POSE
SIDE PLANK
CHILD’S POSE
Child’s Pose
Balasana
(bah-LAHS-uh-nuh)
Also Known As: Child’s Pose (Garbhasana)
Modification: arms extended to the back, palms up; toes pointed to the back
Pose Type: forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Child’s Pose
Balasana
(bah-LAHS-uh-nuh)
Also Known As: Child’s Pose (Garbhasana)
Modification: arms extended to the front, palms down; toes pointed to the back
Pose Type: forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Child’s Pose
Balasana
(bah-LAHS-uh-nuh)
Modification: arms extended to the front, palms down; toes curled in
Pose Type: forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hands to the Side Child’s Pose
Parshva Hasta Balasana
(PAHRSH-vuh HUH-stuh bah-LAHS-uh-nuh)
Pose Type: forward bend, side bend
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hand Position of the Pose Dedicated to Garuda in Child’s Pose
Hasta Garudasana in Balasana
(HUH-stuh guh-ru-DAHS-uh-nuh in bah-LAHS-uh-nuh)
Pose Type: forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Child’s Pose
Balasana
(bah-LAHS-uh-nuh)
Modification: knees open wide; palms pressed together, fingers spread wide, thumbs to the upper back
Pose Type: forward bend, mild backbend
Drishti Point: Nasagrai or Nasagre (nose)
CHILD’S POSE: TWISTS
Revolved Side Child’s Pose
Parivritta Parshva Balasana
(puh-ri-VRIT-tuh PAHRSH-vuh bah-LAHS-uh-nuh)
Pose Type: forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Both Hands to Legs Bound Revolved Child’s Pose
Dwi Hasta Pada Baddha Parivritta Balasana
(DWI-huh-stuh PUH-duh BUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Pose Type: forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Leg Position of the Pose Dedicated to Garuda in Revolved Child’s Pose
Pada Garudasana in Parivritta Balasana
(PUH-duh guh-ru-DAHS-uh-nuh in puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Child’s Pose
Parivritta Balasana
(puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Also Known As: Turned Child’s Pose (Parshva Balasana)
Modification: bottom arm straight out to the side; top arm bent at 90 degrees, palm to the floor overhead
Pose Type: forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
One Hand Bound Revolved Child’s Pose
Eka Hasta Baddha Parivritta Balasana
(EY-kuh HUH-stuh BUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Modification: grabbing onto the quadricep
Pose Type: forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
CHILD’S POSE: TWISTS & HALF LOTUS BINDING
Hand to Foot Revolved Side Child’s Pose
Hasta Pada Parivritta Parshva Balasana
(HUH-stuh PUH-duh puh-ri-VRIT-tuh PAHRSH-vuh bah-LAHS-uh-nuh)
Modification: foot resting on the back of the knee
Pose Type: forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Both Hands to Feet Half Bound Lotus Revolved Child’s Pose
Dwi Hasta Pada Ardha Baddha Padma Parivritta Balasana
(DWI-huh-stuh PUH-duh UHR-duh BUH-duh PUHD-muh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Pose Type: forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Bound Lotus Revolved Child’s Pose
Ardha Baddha Padma Parivritta Balasana
(UHR-duh BUH-duh PUHD-muh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Modification: torso twisting to the outside of the body, hand binding to the foot
Pose Type: forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Bound Lotus Revolved Child’s Pose
Ardha Baddha Padma Parivritta Balasana
(UHR-duh BUH-duh PUHD-muh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Modification: torso twisting to the inside of the body, hand binding to the shin
Pose Type: forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
CHILD’S POSE: TWISTS—ONE-LEGGED—BACK FOOT IN THE AIR
Equilibrium One-Legged Revolved Child’s Pose with Hands in Prayer
Tulya Eka Pada Parivritta Balasana Namaskar
(TUL-yuh EY-kuh PUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh nuh-muhs-KAHR)
Modification: knee of the top leg bent
Pose Type: forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Bow Pose in Equilibrium One-Legged Revolved Child’s Pose
Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana
(UHR-duh duh-nur-AHS-uh-nuh in TUL-yuh EY-kuh PUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Pose Type: forward bend, twist, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Half Bow Pose in Equilibrium One-Legged Revolved Child’s Pose
Parivritta Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana
(puh-ri-VRIT-tuh UHR-duh duh-nur-AHS-uh-nuh in TUL-yuh EY-kuh PUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Pose Type: forward bend, twist, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Half Bow Pose in Equilibrium One-Legged Revolved Child’s Pose
Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana
(UHR-duh duh-nur-AHS-uh-nuh in TUL-yuh EY-kuh PUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Modification: back heel toward the sitting bone
Pose Type: forward bend, twist, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Equilibrium One-Legged Revolved Child’s Pose
Tulya Eka Pada Parivritta Balasana
(TUL-yuh EY-kuh PUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Modification: one leg straight, other knee bent, heel toward the sitting bone
Pose Type: forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
RABBIT POSE
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Hands Bound |
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Baddha Hasta Sasangasana
(BUH-duh HUH-stuh shuh-shahng-AHS-uh-nuh)
Pose Type: forward bend
Drishti Point: Nasagrai or Nasagre (nose) or Nabhi, Nabhicakre, or Nabi Chakra (belly button)
How to Perform the Pose:
1. Begin by sitting on your heels in Hero Pose (Virasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and bend forward, letting the crown of your head touch the floor, and lift your sitting bones off your heels. Grab onto your heels with both your hands, keeping your arms on the outsides of your shins.
3. Exhale as you rock forward, bringing your forehead toward your knees. Feel the stretch in the upper back between your shoulder blades.
4. Inhale as you lift your hands off your heels and interlock your fingers behind your back. Try to press your palms together. Exhale and stretch your arms up to the sky behind your back. Feel the stretch in your front shoulder heads and your chest (Pose #1). You can experiment by leaving your sitting bones on the heels and moving your forehead away from your knees (Pose #2).
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
6. Inhale as you release the arms. Exhale as you straighten your spine, coming back to Hero Pose (Virasana).
Modification:
1. forehead to the knees, sitting bones lifted
2. forehead away from the knees, sitting bones to the heels
baddha = bound
hasta = hand
sasanga = rabbit
Rabbit Pose
Sasangasana
(shuh-shahn-GAHS-uh-nuh)
Also Known As: Rabbit Foot Pose
Pose Type: forward bend, inversion
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
COW POSE ON THE HEAD: HALF LOTUS & GARUDA LEGS
Half Bound Lotus Cow Pose on the Head
Ardha Baddha Padma Shirsha Bitilasana
(UHR-duh BUH-duh PUHD-muh SHEER-shuh bee-til-AHS-uh-nuh)
Also Known As: Ardha Baddha Padma Shirsha Gavasana*
Modification: crown of the head to the floor
Pose Type: forward bend, inversion, binding
Drishti Point: Nasagrai or Nasagre (nose), Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Reverse Prayer in Leg Position of the Pose Dedicated to Garuda in Cow Pose on the Head
Viparita Namaskar in Pada Garudasana in Shirsha Bitilasana
(vi-puh-REE-tuh nuh-muhs-KAHR in PUH-duh guh-ru-DAHS-uh-nuh in SHEER-shuh bee-til-AHS-uh-nuh)
Also Known As: Back of the Body Prayer Leg Position of the Pose Dedicated to Garuda in Cow Pose on the Head (Paschima Namaskara Pada Garudasana in Shirsha Bitilasana)
Pose Type: forward bend, inversion
Drishti Point: Nasagrai or Nasagre (nose), Nabhi, Nabhicakre, or Nabi Chakra (belly button)
COW POSE ON THE HEAD: HEELS TO THE SITTING BONES & HEELS TO THE OUTSIDE OF THE HIPS
Both Hands to the Legs Cow Pose on the Head
Dwi Hasta Pada Shirsha Bitilasana
(DWI-huh-stuh PUH-duh SHEER-shuh bee-til-AHS-uh-nuh)
Modification: heels toward the sitting bones
Pose Type: forward bend, inversion
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Both Hands to the Feet Cow Pose on the Head
Dwi Hasta Pada Shirsha Bitilasana
(DWI-huh-stuh PUH-duh SHEER-shuh bee-til-AHS-uh-nuh)
Modification: heels to the outside of the hips
Pose Type: forward bend, inversion
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
ALL FOURS: NEUTRAL SPINE
Cow Pose
Bitilasana
(bee-til-AHS-uh-nuh)
Also Known As: Table Pose (Bharmanasana)
Pose Type: standing (hands and knees)
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Wrist Stretch Cow Pose
Uttana Manibandha Bitilasana
(ut-TAHN-uh muh-ni-BUHN-duh bee-til-AHS-uh-nuh)
Also Known As: Table Pose Modification (Bharmanasana)
Pose Type: standing (hands and knees)
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand Cow Pose
Eka Hasta Bitilasana
(EY-kuh HUH-stuh bee-til-AHS-uh-nuh)
Also Known As: Table Pose (Bharmanasana)
Pose Type: standing (hands and knees)
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Leg Position of the Pose Dedicated to Garuda in Cow Pose
Pada Garudasana in Bitilasana
(PUH-duh guh-ru-DAHS-uh-nuh in bee-til-AHS-uh-nuh)
Also Known As: Table Pose Modification (Bharmanasana)
Pose Type: standing (on hands and knees)
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Lotus Pose in Cow Pose
Padmasana in Bitilasana
(puhd-MAHS-uh-nuh in bee-til-AHS-uh-nuh)
Also Known As: Table Pose Modification (Bharmanasana)
Pose Type: standing (on hands and knees)
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
ALL FOURS: NEUTRAL SPINE—ONE LEG EXTENDED TO THE BACK
Tiger Pose
Vyaghrasana
(vyah-GRAHS-uh-nuh)
Also Known As: Table Pose Modification (Bharmanasana)
Modification: neutral spine
Pose Type: standing (hands and knees)
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One Hand One-Legged Cow Pose
Eka Hasta Eka Pada Bitilasana
(EY-kuh HUH-stuh EY-kuh PUH-duh bee-til-AHS-uh-nuh)
Also Known As: Cat Pose (Marjarasana), Balancing Table Pose Modification (Dandayamana Bharmanasana)
Modification: neutral spine
1. arm reaching to the front, opposite leg reaching to the back
2. arm reaching to the back, opposite leg reaching to the back
3. arm reaching to the back, leg reaching to the back on the same side
Pose Type: standing (hands and knees)
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One Knee Cow Pose
Eka Janu Bitilasana
(EY-kuh JAH-nu bee-til-AHS-uh-nuh)
Also Known As: Unsupported Balancing Table Pose Modification (Niralamba Dandayamana Bharmanasana)
Pose Type: standing (on the knee), balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
ALL FOURS: NEUTRAL SPINE—ONE LEG EXTENDED TO THE BACK—HALF LOTUS
Downward Facing Pose Dedicated to Kashyapa
Adho Mukha Kashyapasana
(uh-DO MUK-uh kah-shyuh-PAHS-uh-nuh)
Modification: Leg 1: knee on the floor Leg 2: foot on the floor
Pose Type: arm balance, binding
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Downward Facing Pose Dedicated to Kasyapa
Adho Mukha Kasyapasana
(uh-DO MUK-uh kah-shyuh-PAHS-uh-nuh)
Modification: Leg 1: knee on the floor Leg 2: foot off the floor
Pose Type: arm balance, binding
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
ALL FOURS: CAT TILT
Downward Facing Cat Pose
Adho Mukha Marjarasana
(uh-DO MUK-uh mahr-jah-RAHS-uh-nuh)
Modification: toes pointing away from the head
Pose Type: standing (on hands and knees), forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Downward Facing Cat Pose
Adho Mukha Marjarasana
(uh-DO MUK-uh mahr-jah-RAHS-uh-nuh)
Modification: arms straight to the front, fingertips to the floor; rocking back, toes curled in
Pose Type: standing (on hands and knees), forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Tiger Pose
Vyaghrasana
(vyah-GRAHS-uh-nuh)
Also Known As: Cow Pose Modification (Bitilasana)
Modification: knee to the forehead
Pose Type: standing (on hands and knees), forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Tiger Pose
Vyaghrasana
(vyah-GRAHS-uh-nuh)
Also Known As: Cow Pose Modification (Bitilasana)
Modification: knee to the shoulder on the same side
Pose Type: standing (on hands and knees), forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Tiger Pose
Vyaghrasana
(vyah-GRAHS-uh-nuh)
Also Known As: Cow Pose Modification (Bitilasana)
Modification: knee to the opposite tricep
Pose Type: standing (on hands and knees), forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
Tiger Pose
Vyaghrasana
(vyah-GRAHS-uh-nuh)
Also Known As: Cow Pose Modification (Bitilasana)
Modification: shoulder to the back of the knee; back leg, toes curled in
Pose Type: standing (on hands and knees), forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padayoragrai or Padayoragre (toes/feet)
Tiger Pose
Vyaghrasana
(vyah-GRAHS-uh-nuh)
Also Known As: Cow Pose Modification (Bitilasana)
Modification: one hand to the heart
1. back of the knee to the shoulder, leg bent
2. back of the knee to the shoulder, leg straight
Pose Type: standing (on hands and knees), forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
ALL FOURS: DOG TILT
Upward Facing Dog Pose Tilt
Urdhva Mukha Shvanasana Tilt
(OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Pose Type: standing (on hands and knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows
Tiger Pose
Vyaghrasana
(vyah-GRAHS-uh-nuh)
Also Known As: Balancing Table Pose Modification (Niralamba Dandayamana Bharmanasana)
Modification: one leg straight out, toes pointing away from the head
Pose Type: standing (on hands and knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Tiger Pose
Niralamba Vyaghrasana
(nir-AH-luhm-buh vyah-GRAHS-uh-nuh)
Also Known As: One-Legged Bow Pose from All Fours (Eka Pada Dhanurasana), Balancing Table Pose Modification (Dandayamana Bharmanasana)
Modification: grabbing onto the foot with under-head grip on the same side
Pose Type: standing (on hands and knees), backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Unsupported Tiger Pose
Niralamba Vyaghrasana
(nir-AH-luhm-buh vyah-GRAHS-uh-nuh)
Also Known As: One-Legged Bow Pose from All Fours (Eka Pada Dhanurasana), Balancing Table Pose Modification (Dandayamana Bharmanasana)
Modification: grabbing onto the shin with under-head grip on the opposite side
Pose Type: standing (on hands and knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Tiger Pose
Niralamba Vyaghrasana
(nir-AH-luhm-buh vyah-GRAHS-uh-nuh)
Also Known As: Balancing Table Pose Modification (Dandayamana Bharmanasana)
Modification: grabbing onto the foot with overhead grip on the same side, foot toward the head
1. toes pointing away from the head
2. toes curled in
Pose Type: standing (on hands and knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Tiger Pose
Niralamba Vyaghrasana
(nir-AH-luhm-buh vyah-GRAHS-uh-nuh)
Also Known As: Balancing Table Pose Modification (Dandayamana Bharmanasana)
Modification: grabbing onto the foot with overhead grip on the opposite side, foot away from the head, toes curled in
Pose Type: standing (on hands and knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ALL FOURS: FOREARMS
Cow Pose
Bitilasana
(bee-til-AHS-uh-nuh)
Also Known As: Table Pose Modification (Bharmanasana)
Modification: forearms to the floor
Pose Type: standing (on forearms and knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Frog Pose in Cow Pose
Mandukasana in Bitilasana
(muhn-doo-KAHS-uh-nuh in bee-til-AHS-uh-nuh)
Also Known As: Frog Pose in Table Pose Modification (Mandukasana in Bharmanasana)
Modification: forearms to the floor, knees open wider than hips
Pose Type: standing (on forearms and knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Uneven Wounded Duck Pose Prep.
Vishama Pungu Karandavasana Prep.
(VISH-uh-muh pung-u kahr-uhn-duh-VAHS-uh-nuh)
Modification: one forearm to the floor, toes of both feet on the floor
Pose Type: standing (on forearms and feet), forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Supported Tiger Pose
Salamba Vyaghrasana (SAH-luhm-buh vyah-GRAHS-uh-nuh)
Also Known As: Cow Pose Modification (Bitilasana)
Modification: forearm on the floor, one hand to the heart; back of the knee to the shoulder, leg straight
Pose Type: standing (on forearms and knees), forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Supported Tiger Pose
Salamba Vyaghrasana (SAH-luhm-buh-nuh vyah-GRAHS-uh-nuh)
Also Known As: Cow Pose Modification (Bitilasana)
Modification: forearm on the floor, grabbing onto the foot with under-head grip on the opposite side
Pose Type: standing (on forearms and knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
ALL FOURS: FOREARMS—TWISTS
Hand to Leg Sideways Leg Position of Cow Face Pose in Cow Pose
Hasta Pada Parshva Pada Gomukhasana in Bitilasana
(HUH-stuh PUH-duh PAHRSH-vuh PUH-duh go-mu-KAHS-uh-nuh in bee-til-AHS-uh-nuh)
Modification: forearm to the floor
Pose Type: standing (on forearms and knees), twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Bound Sideways Leg Position of Cow Face Pose in Cow Pose
Ardha Baddha Parshva Pada Gomukhasana in Bitilasana
(UHR-duh BUH-duh PAHRSH-vuh PUH-duh go-mu-KAHS-uh-nuh in bee-til-AHS-uh-nuh)
Modification: forearm to the floor
Pose Type: standing (on forearms and knees), twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ALL FOURS: FOREARMS—HALF LOTUS
Half Lotus Cow Pose
Ardha Padma Bitilasana
(UHR-duh PUHD-muh bee-til-AHS-uh-nuh)
Also Known As: Half Lotus Table Pose Modification (Ardha Padma Bharmanasana)
Modification: forearms to the floor
Pose Type: standing (on forearms and knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved Half Lotus Cow Pose
Parivritta Ardha Padma Bitilasana
(puh-ri-VRIT-uh UHR-duh PUHD-muh bee-til-AHS-uh-nuh)
Also Known As: Revolved Half Lotus Table Pose Modification (Parivritta Ardha Padma Bharmanasana)
Modification: forearm on the floor, other hand behind the back
Pose Type: standing (on forearms and knees), twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Bound Lotus Cow Pose
Ardha Baddha Padma Bitilasana
(UHR-duh PUHD-muh bee-til-AHS-uh-nuh)
Also Known As: Half Bound Lotus Table Pose Modification (Ardha Baddha Padma Bharmanasana)
Modification: forearm to the floor
Pose Type: standing (on forearms and knees), binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved Half Lotus Cow Pose
Parivritta Ardha Padma Bitilasana
(puh-ri-VRIT-uh UHR-duh PUHD-muh bee-til-AHS-uh-nuh)
Also Known As: Revolved Half Lotus Table Pose Modification (Parivritta Ardha Padma Bharmanasana)
Modification: forearm on the floor, top arm up to the sky
1. back view
2. front view
Pose Type: standing (on forearms and knees), twist
Drishti Point: Hastagrai or Hastagre (hands)
PLANK POSE: ON THE FINGERTIPS & ARMS CROSSED
Extended Four Limbs Staff Pose
Utthita Chaturanga Dandasana
(UT-ti-tuh chuh-tur-UHNG-guh-uh duhn-DAHS-uh-nuh)
Also Known As: High Plank
Modification: on the fingertips
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Extended Four Limbs Staff Pose
Utthita Chaturanga Dandasana
(UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: High Plank
Modification: arms crossed
1. knees on the floor
2. knees off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
PLANK POSE: LEG MODIFICATIONS
Extended Four Limbs Staff Pose
Utthita Chaturanga Dandasana
(UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: High Plank Modification
Modification: 1. knees on the floor
2. knees off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Extended Four Limbs Staff Pose
Eka Pada Utthita Chaturanga Dandasana
(EY-kuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: One-Legged High Plank Modification
Modification: knee to the nose
Pose Type: arm balance, forward bend, core
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
One-Legged Extended Four Limbs Staff Pose
Eka Pada Utthita Chaturanga Dandasana
(EY-kuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: One-Legged High Plank Modification
Modification: knee to the shoulder on the same side
Pose Type: arm balance, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Extended Four Limbs Staff Pose
Eka Pada Utthita Chaturanga Dandasana
(EY-kuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: One-Legged High Plank Modification
Modification: foot wrapping around the calf muscle
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Extended Four Limbs Staff Pose
Parivritta Utthita Chaturanga Dandasana
(puh-ri-VRIT-tuh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Revolved High Plank Modification
Pose Type: arm balance, twist, core
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
PLANK POSE: ARM AND LEG MODIFICATIONS
One-Legged Extended Four Limbs Staff Pose
Eka Pada Utthita Chaturanga Dandasana
(EY-kuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: One-Legged High Plank Modification
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
One Hand Extended Four Limbs Staff Pose
Eka Hasta Utthita Chaturanga Dandasana
(EY-kuh HUH-stuh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: One Hand High Plank Modification
Pose Type: arm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
One Hand Extended Four Limbs Staff Pose
Eka Hasta Utthita Chaturanga Dandasana
(EY-kuh HUH-stuh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: One Hand High Plank Modification
Modification: hand to the heart
Pose Type: arm balance, core
Drishti Point: Angushtamadhye or Angushtha Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
One Leg One Hand Extended Four Limbs Staff Pose
Eka Pada Eka Hasta Utthita Chaturanga Dandasana
(EY-kuh PUH-duh EY-kuh HUH-stuh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: One Hand High Plank Modification
Pose Type: arm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Tree Pose in One-Legged Extended Four Limbs Staff Pose
Vrikshasana in Eka Pada Utthita Chaturanga Dandasana
(vrik-SHAHS-uh-nuh in EY-kuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Tree Pose in One-Legged High Plank Modification
Modification: 1. knees on the floor
2. knees off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Extended Four Limbs Staff Pose
Utthita Chaturanga Dandasana
(UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: High Plank Modification
Modification: arms extended to the front, tops of the feet on the floor
1. knees on the floor
2. knees off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
PLANK POSE: TWISTS
Leg to the Side Revolved One Hand Extended Four Limbs Staff Pose
Parshva Pada Parivritta Eka Hasta Utthita Chaturanga Dandasana
(PAHRSH-vuh PUH-duh puh-ri-VRIT-tuh EY-kuh HUH-stuh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Leg to the Side Revolved One Hand High Plank Modification
Modification: 1. back knee on the floor
2. back knee off the floor, knee bent
3. back knee off the floor, both legs straight
4. back knee off the floor, knee bent, toes of the straight leg pointed
Pose Type: arm balance, twist, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Revolved One Hand Extended Four Limbs Staff Pose
Parivritta Eka Hasta Utthita Chaturanga Dandasana
(puh-ri-VRIT-tuh EY-kuh HUH-stuh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Revolved One Hand High Plank Modification
Modification: 1. knees on the floor
2. knees off the floor
Pose Type: arm balance, twist, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Revolved Leg to the Side Extended Four Limbs Staff Pose
Parivritta Parshva Pada Utthita Chaturanga Dandasana
(puh-ri-VRIT-tuh PAHRSH-vuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Revolved Leg to the Side High Plank Modification
Modification: leg sweeping under the torso
Pose Type: arm balance, twist, core
Drishti Point: Nasagrai or Nasagre (nose)
PLANK POSE: ONE LEG TO THE SIDE
Leg to the Side Extended Four Limbs Staff Pose
Parshva Pada Utthita Chaturanga Dandasana
(PAHRSH-vuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Leg to the Side High Plank Modification
Modification: 1. back knee on the floor
2. back knee off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Upward One Leg to the Side Extended Four Limbs Staff Pose
Urdhva Parshva Eka Pada Utthita Chaturanga Dandasana
(OORD-vuh PAHRSH-vuh EY-kuh PUH-duh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Leg to the Side One-Legged High Plank Modification
Modification: back knee off the floor, other leg off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
PLANK ON FOREARMS
Staff Pose Dedicated to Makara
Makara Dandasana
(MUH-kuh-ruh duhn-DAHS-uh-nuh)
Also Known As: Dolphin Plank Modification
Pose Type: forearm balance, core
Drishti Point: Nasagrai or Nasagre (nose), Angushtamadhye or Angushta Ma Dyai (thumbs)
One Hand Staff Pose Dedicated to Makara
Eka Hasta Makara Dandasana
(EY-kuh HUH-stuh MUH-kuh-ruh duhn-DAHS-uh-nuh)
Also Known As: One Hand Dolphin Plank Modification
Pose Type: forearm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One-Legged Staff Pose Dedicated to Makara
Eka Pada Makara Dandasana
(EY-kuh PUH-duh MUH-kuh-ruh duhn-DAHS-uh-nuh)
Also Known As: One-Legged Dolphin Plank Modification
Pose Type: forearm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
PLANK ON ELBOW
Uneven Repose Staff Pose
Vishama Sayana Dandasana
(VISH-uh-muh SHUH-yuh-nuh duhn-DAHS-uh-nuh)
Also Known As: Uneven Elbow Plank Pose Modification
Modification: one hand to the face, one forearm to the floor
Pose Type: forearm/elbow balance, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Repose Staff Pose
Sayana Dandasana
(SHUH-yuh-nuh duhn-DAHS-uh-nuh)
Also Known As: Elbow Plank
Pose Type: elbow balance, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Leg Position of One-Legged King Pigeon 1 Version B in Repose Staff Pose
Pada Eka Pada Raja Kapotasana 1B in Sayana Dandasana
(PUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh in SHUH-yuh-nuh duhn-DAHS-uh-nuh)
Pose Type: elbow balance, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
PLANK ON FOREARMS: TWIST
Revolved One Hand Staff Pose Dedicated to Makara
Parivritta Eka Hasta Makara Dandasana
(puh-ri-VRIT-tuh EY-kuh HUH-stuh MUH-kuh-ruh duhn-DAHS-uh-nuh)
Also Known As: Revolved Dolphin Plank Modification
Modification: 1 & 2. knees on the floor, front and back view
3 & 4. knees off the floor, front and back view
Pose Type: forearm balance, twist, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
PLANK ON FOREARMS: UNEVEN LEG AND ARM POSITIONS
Uneven Staff Pose Dedicated to Makara
Vishama Makara Dandasana
(VISH-uh-muh MUH-kuh-ruh duhn-DAHS-uh-nuh)
Also Known As: Uneven Dolphin Plank Modification
Modification: one elbow bent at 90 degrees, other forearm to the floor, knees on the floor
Pose Type: arm/forearm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Hand to the Leg Sideways Uneven Legs Staff Pose Dedicated to Makara
Hasta Pada Parshva Vishama Pada Makara Dandasana
(HUH-stuh PUH-duh PAHRSH-vuh VISH-uh-muh PUH-duh MUH-kuh-ruh duhn-DAHS-uh-nuh)
Also Known As: Hand to the Leg Sideways Dolphin Plank Modification
Pose Type: forearm balance, twist, core
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Uneven Staff Pose Dedicated to Makara
Vishama Makara Dandasana
(VISH-uh-muh MUH-kuh-ruh duhn-DAHS-uh-nuh)
Also Known As: Uneven Dolphin Plank Modification
Modification: one elbow bent at 90 degrees, other forearm to the floor, knees off the floor 1. left forearm on the floor, right arm at 90 degrees
2. right forearm on the floor, left arm at 90 degrees
Pose Type: arm/forearm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
FOUR LIMBED STAFF POSE: KNEES ON THE FLOOR
Four Limbed Staff Pose
Chaturanga Dandasana
(chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knees on the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
One Hand Four Limbed Staff Pose
Eka Hasta Chaturanga Dandasana
(EY-kuh HUH-stuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knees on the floor
1. starting position
2. end position
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Lion Pose Dedicated to an Avatar of Lord Vishnu in Four Limbed Staff Pose
Narasimhasana in Chaturanga Dandasana
(nuh-ruh-sim-HAHS-uh-nuh in chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: Lion Pose (Simhasana)
Modification: 1. on the fingertips
2. on the fists
Pose Type: arm balance, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Leg Position of One-Legged King Pigeon 1 Version B in Four Limbed Staff Pose
Pada Eka Pada Raja Kapotasana 1 B in Chaturanga Dandasana
(PUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh in chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: bottom knee bent and on the floor; top leg straight—knee resting on the sole of the bottom foot
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
FOUR LIMBED STAFF POSE: KNEES OFF THE FLOOR
Four Limbed Staff Pose
Chaturanga Dandasana
(chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Crocodile Pose
Nakrasana
(nuh-KRAHS-uh-nuh)
Modification: feet and hands off the floor and up in the air
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Four Limbed Staff Pose
Parivritta Chaturanga Dandasana
(puh-ri-VRIT-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Pose Type: arm balance, twist, core
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
One-Legged Four Limbed Staff Pose
Eka Pada Chaturanga Dandasana
(EY-kuh PUH-duh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Pose Type: arm balance, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Upward One Leg to the Side Four Limbed Staff Pose
Urdhva Parshva Eka Pada Chaturanga Dandasana
(OORD-vuh PAHRSH-vuh EY-kuh PUH-duh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Pose Type: arm balance, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
FOUR LIMBED STAFF POSE: KNEE TO THE ARM
One-Legged Four Limbed Staff Pose
Eka Pada Chaturanga Dandasana
(EY-kuh PUH-duh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knee to the forearm
Pose Type: arm balance, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Four Limbed Staff Pose
Eka Pada Chaturanga Dandasana
(EY-kuh PUH-duh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knee on top of the tricep
Pose Type: arm balance, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
FOUR LIMBED STAFF POSE: ONE ARMED
One Hand Four Limbed Staff Pose
Eka Hasta Chaturanga Dandasana
(EY-kuh HUH-stuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: hand to the heart
Pose Type: arm balance, core
Drishti Point: Hastagrai or Hastagre (hands) or Nasagrai or Nasagre (nose)
Hand to the Side Four Limbed Staff Pose
Parshva Hasta Chaturanga Dandasana
(PAHRSH-vuh HUH-stuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: 1. knees on the floor
2. knees off the floor
Pose Type: arm balance, core
Drishti Point: Hastagrai or Hastagre (hands) or Nasagrai or Nasagre (nose)
One Hand to the Side Four Limbed Staff Pose
Parshva Eka Hasta Chaturanga Dandasana
(PAHRSH-vuh EY-kuh HUH-stuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: one knee on the floor, other knee off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
One Hand to the Side Four Limbed Staff Pose
Parshva Eka Hasta Chaturanga Dandasana
(PAHRSH-vuh EY-kuh HUH-stuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knees off the floor
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
One Hand to the Side One-Legged Four Limbed Staff Pose
Parshva Eka Hasta Eka Pada Chaturanga Dandasana
(PAHRSH-vuh EY-kuh HUH-stuh EY-kuh PUH-duh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: one knee on the floor
Pose Type: arm balance, core
Drishti Point: Hastagrai or Hastagre (hands)
FOUR LIMBED STAFF POSE: PUSH UPS
Diamond Four Limbed Staff Pose
Vajra Chaturanga Dandasana
(VAHJ-ruh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knees on the floor
1. start position
2. end position
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Diamond Four Limbed Staff Pose
Vajra Chaturanga Dandasana
(VAHJ-ruh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knees off the floor
1. start position
2. end position
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Hands Spread Wide Four Limbed Staff Pose
Prasarita Hasta Chaturanga Dandasana
(pruh-SAH-ri-tuh HUH-stuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knees on the floor
1. start position
2. end position
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Hands Spread Wide Four Limbed Staff Pose
Prasarita Hasta Chaturanga Dandasana
(pruh-SAH-ri-tuh HUH-stuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Modification: knees off the floor
1. start position
2. end position
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
SIDE PLANK: TOP LEG CROSSED OVER
Pose Dedicated to Sage Vasistha
Vasisthasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Side Plank Modification
Modification: top leg crossing over
1. arm alongside of the torso
2. arm extended up
Pose Type: arm balance, core
Drishti Point: Nasagrai or Nasagre (nose), Angushtamadhye or Angushta Ma Dyai (thumbs)
Pose Dedicated to Sage Vasistha
Vasisthasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Side Plank Modification
Modification: bottom knee to the floor
1. arm alongside of the torso
2. arm extended up
Pose Type: arm balance, core
Drishti Point: Angushtamadhye or Angushtha Ma Dyai (thumbs)
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Side Plank Modification
Modification: both knees bent, shin of the top leg on the inside of the knee of the bottom leg
1. bottom leg bent at 90 degrees
2. bottom leg slightly bent
Pose Type: arm balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SIDE PLANK: LEGS STRAIGHT
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Side Plank Modification
Modification: both legs straight
1. arm alongside of the torso
2. arm extended up
Pose Type: arm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
SIDE PLANK: BOTTOM LEG OFF THE FLOOR
Revolved Pose Dedicated to Sage Vasistha
Parivritta Vasisthasana
(puh-ri-VRIT-tuh vuh-sish-TAHS-uh-nuh)
Also Known As: Revolved Side Plank Modification
Modification: bottom knee bent, foot resting on the thigh of the top leg; the wrist of the top arm to the knee of the bottom leg
Pose Type: arm balance, twist, forward bend, core
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Leg to the Side Pose Dedicated to Sage Vasistha
Parivritta Parshva Pada Vasisthasana
(puh-ri-VRIT-tuh PAHRSH-vuh PUH-duh vuh-sish-TAHS-uh-nuh)
Also Known As: Revolved Leg to the Side Plank Modification
Modification: both legs straight, bottom foot lifted off the floor, leg crossing over in front of the body
Pose Type: arm balance, twist, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Padayoragrai or Padayoragre (toes/feet)
Hand to Foot Pose Dedicated to Sage Vasistha
Hasta Pada Vasisthasana
(HUH-stuh PUH-duh vuh-sish-TAHS-uh-nuh)
Also Known As: Hand to Foot Side Plank Modification
Modification: both legs straight; bottom leg crossing over in front of the body, foot in line with the center of the chest
Pose Type: arm balance, forward bend, core
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
SIDE PLANK: FOOT TO THE THIGH & HALF LOTUS
Tree Pose in Pose Dedicated to Sage Vasista
Vrikshasana in Vasishtasana
(vrik-SHAHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Tree Pose in Side Plank Modification
Modification: top foot to the inner thigh
Pose Type: arm balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Lotus Pose in Pose Dedicated to Sage Vasishta
Ardha Padmasana in Vasishtasana
(UHR-duh puhd-MAHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Half Lotus Pose in Side Plank Modification
Modification: bottom knee on the floor
Pose Type: arm balance, core
Drishti Point: Hastagrai or Hastagre (hands)
SIDE PLANK: TOP LEG OFF THE FLOOR
One Big Toe Pose Dedicated to Sage Vasishta
Eka Padangushta Vasisthasana
(EY-kuh puhd-ahng-GOOSH-tuh vuh-sish-TAHS-uh-nuh)
Also Known As: Big Toe Side Plank Modification
Modification: 1. bottom knee on the floor—leg bent, toes pointing to the back; on the fingertips
2. bottom knee off the floor; palm flat to the floor
Pose Type: arm balance, forward bend, core
Drishti Point: Urdhva or Antara Drishti (up to the sky), Padayoragrai or Padayoragre (toes/feet)
VISHVAMITRA’S POSE
Pose Dedicated to Vishvamitra
Vishvamitrasana
(vish-vuh-mi-TRAHS-uh-nuh)
Modification: knee on the floor, grabbing onto the outside edge of the foot
Pose Type: arm balance, side bend, twist, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Vishvamitra
Vishvamitrasana
(vish-vuh-mi-TRAHS-uh-nuh)
Modification: arm alongside of the torso
Pose Type: arm balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Vishvamitra
Vishvamitrasana
(vish-vuh-mi-TRAHS-uh-nuh)
Modification: knee off the floor, top arm straight and extended up to the sky
Pose Type: arm balance, side bend, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pose Dedicated to Vishvamitra
Vishvamitrasana
(vish-vuh-mi-TRAHS-uh-nuh)
Modification: knee off the floor
1. grabbing onto the outside edge of the top foot
2. grabbing onto the ankle of the top leg
Pose Type: arm balance, side bend, twist, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
KALA BHAIRAVA’S POSE
Pose Dedicated to Shiva the Destroyer
Kala Bhairavasana
(KAH-luh beye-ruh-VAHS-uh-nuh)
Modification: 1. arm extended up
2. top hand to the inside of the bottom thigh
Pose Type: arm balance, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Padayoragrai or Padayoragre (toes/feet)
SIDE PLANK: TOP LEG OVERHEAD GRIP
Partridge Pose
Kapinjalasana
(kuh-pinj-uh-LAHS-uh-nuh)
Modification: overhead grip
1. bottom knee on the floor
2. bottom knee off the floor
Pose Type: arm balance, backbend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SIDE PLANK ON FOREARMS: KNEES ON THE FLOOR
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor, both knees to the floor
1. arm up to the sky
2. arm alongside the torso
Pose Type: forearm balance, core
Drishti Point: 1. Angushtamadhye or Angushta Ma Dyai (thumbs)
2. Nasagrai or Nasagre (nose)
SIDE PLANK ON FOREARMS: KNEES OFF THE FLOOR
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor, arm crossed over in front of the chest, looking down
Pose Type: forearm balance, twist, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor, top hand on the hip
Pose Type: forearm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Vasistha
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor, top arm up to the sky
Pose Type: forearm balance, core
Drishti Point: Hastagrai or Hastagre (hands)
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor, top hand to the back of the head
Pose Type: forearm balance, core
Drishti Point: Nasagrai or Nasagre (nose)
SIDE PLANK ON FOREARMS: ONE LEG CROSSED OVER
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor; top leg crossed over, foot flat on the floor; top hand by the bottom hip socket
Pose Type: forearm balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor; top leg crossed over, heel lifted; top arm extended up to the sky
Pose Type: forearm balance, core
Drishti Point: Hastagrai or Hastagre (hands)
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor; top leg crossed over, foot flat on the floor, bottom leg lifted off the floor, top hand on the hip
Pose Type: forearm balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Lotus Pose in Pose Dedicated to Sage Vasishta
Ardha Padmasana in Vasishtasana
(UHR-duh puhd-MAHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Half Lotus Pose in Dolphin Side Plank Modification
Modification: forearm on the floor, top arm extended up to the sky
Pose Type: forearm balance, core
Drishti Point: Hastagrai or Hastagre (hands)
SIDE PLANK ON FOREARMS: TOP LEG LIFTED
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor; top knee toward the top elbow, bottom knee on the floor; leg bent, toes pointing to the back
Pose Type: forearm balance, forward bend, core
Drishti Point: Hastagrai or Hastagre (hands)
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Dolphin Side Plank Modification
Modification: forearm on the floor; top knee toward the top elbow; bottom leg straight, knee off floor
Pose Type: forearm balance, forward bend, core
Drishti Point: Hastagrai or Hastagre (hands)
One Big Toe Pose Dedicated to Sage Vasishta
Eka Padangushta Vasishtasana
(EY-kuh puhd-ahng-GOOSH-tuh vuh-sish-TAHS-uh-nuh)
Also Known As: Big Toe Dolphin Side Plank Modification
Modification: forearm on the floor
1. knee bent
2. leg straight
Pose Type: forearm balance, forward bend, core
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
SIDE PLANK ON FOREARMS: BOTTOM LEG LIFTED
Revolved Leg to the Side Pose Dedicated to Sage Vasishta
Parivritta Parshva Pada Vasishtasana
(puh-ri-VRIT-tuh PAHRSH-vuh PUH-duh vuh-sish-TAHS-uh-nuh)
Also Known As: Revolved Leg to the Side Dolphin Side Plank Modification
Modification: forearm on the floor; both legs straight, bottom leg lifted in front of the body
Pose Type: forearm balance, twist, core
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Pose Dedicated to Sage Vasishta
Parivritta Vasishtasana
(puh-ri-VRIT-tuh vuh-sish-TAHS-uh-nuh)
Also Known As: Revolved Dolphin Side Plank Modification
Modification: forearm on the floor; bottom knee bent, foot resting on the thigh of the top leg; the elbow of the top arm to the knee of the bottom leg
Pose Type: forearm balance, forward bend, twist, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SIDE PLANK ON FOREARMS: TOP LEG UNDER-HEAD GRIP
Partridge Pose
Kapinjalasana
(kuh-pinj-uh-LAHS-uh-nuh)
Modification: forearm on the floor, under-head grip:
1. knee on the floor
2. knee off the floor
Pose Type: forearm balance, backbend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SIDE PLANK ON FOREARMS: HALF LOTUS & LOTUS
Half Lotus Pose in Pose Dedicated to Sage Vasistha
Ardha Padmasana in Vasishtasana
(UHR-duh puhd-MAHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Half Lotus Dolphin Side Plank Modification
Modification: forearm on the floor, bottom leg in half lotus, top knee bent, toes to the floor
Pose Type: forearm balance, core
Drishti Point: Hastagrai or Hastagre (hands)
Half Lotus One Big Toe Pose Dedicated to Sage Vasistha
Ardha Padma Eka Padangushta Vasisthasana
(UHR-duh PUHD-muh EY-kuh puhd-ahng-GOOSH-tuh vuh-sish-TAHS-uh-nuh)
Also Known As: Half Lotus Big Toe Dolphin Side Plank Modification
Modification: forearm on the floor
Pose Type: forearm balance, forward bend, core
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Urdhva or Antara Drishti (up to the sky)
Half Lotus Half Bow Pose in Pose Dedicated to Sage Vasishta
Ardha Padma Dhanurasana in Vasishtasana
(UHR-duh PUHD-muh duh-nur-AHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Half Lotus Half Bow Pose in Dolphin Side Plank Modification
Modification: forearm on the floor, bottom leg in half lotus, grabbing onto the top foot with under-head grip
Pose Type: forearm balance, backbend, core
Drishti Point: Hastagrai or Hastagre (hands)
Lotus Pose in Pose Dedicated to Sage Vasishta
Padmasana in Vasisthasana
(puhd-MAHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Lotus Pose in Dolphin Side Plank Modification
Modification: forearm on the floor
Pose Type: forearm balance, core
Drishti Point: Hastagrai or Hastagre (hands)
SIDE PLANK ON THE ELBOWS
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Elbow Side Plank Modification
Modification: on the elbow; both legs straight, ankles crossed
Pose Type: elbow balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Elbow Side Plank Modification
Modification: on the elbow; bottom leg straight; top leg crossed over, foot flat on the floor; fingertips of the top arm to the floor in front of the body
Pose Type: elbow balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Sage Vasishta
Vasishtasana
(vuh-sish-TAHS-uh-nuh)
Also Known As: Elbow Side Plank Modification
Modification: on the elbow, top foot to the side of the bottom leg
Pose Type: elbow balance, core
Drishti Point: Nasagrai or Nasagre (nose)
Half Lotus Pose in Pose Dedicated to Sage Vasistha
Ardha Padmasana in Vasisthasana
(UHR-duh puhd-MAHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Half Lotus Pose in Elbow Side Plank Modification
Modification: on the elbow
Pose Type: elbow balance, core
Drishti Point: Hastagrai or Hastagre (hands)
