2,100 Asanas: The Complete Yoga Poses (2015)
Prone Poses
STOMACH ON THE FLOOR
CHEST FACING THE FLOOR
LOCUST POSE
SPHINX POSE
COBRA POSE
KING PIGEON POSE
UPWARD DOG POSE
COBRA POSE 2
BOW POSE
HALF LOTUS AND LOTUS BACKBENDS
SAGE GHERANDA’S POSE
BACKBENDS
CHIN AND CHEST ON THE FLOOR
CHEST AND KNEES ON THE FLOOR
STOMACH ON THE FLOOR
Pose Dedicated to Makara—Prone Modification
Makarasana
(muh-kuh-RAHS-uh-nuh)
Also Known As: Crocodile Pose
Modification: whole body flat on the floor; arms straight out in front, palms together
Pose Type: prone
Drishti Point: Nasagrai or Nasagre (nose)
Side Corpse Pose
Parshva Shavasana
(PAHRSH-vuh shuh-VAHS-uh-nuh)
Pose Type: prone
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Downward Facing One Leg to the Side Pose
Adho Mukha Parshva Eka Padasana
(uh-DO MUK-uh PAHRSH-vuh EY-kuh puh-DAHS-uh-nuh)
Pose Type: prone
Drishti Point: Nasagrai or Nasagre (nose)
STOMACH ON THE FLOOR: ONE LEG STRAIGHT, ONE KNEE BENT—FOOT TO THE FLOOR ON THE SIDE
Intense Stretch Slithering Lizard Lunge Pose
Utthana Sarpa Godhasana
(ut-TAHN-uh SUHR-puh go-DAHS-uh-nuh)
Also Known As: Extended Lizard Tail Lunge Pose (Uttana Pristhasana)
Modification: foot to the elbow crease
Pose Type: prone
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Stretch Slithering Lizard Lunge Pose
Utthan Sarpa Godhasana
(ut-TAHN-uh SUHR-puh go-DAHS-uh-nuh)
Also Known As: Extended Lizard Tail Lunge Pose (Uttana Pristhasana)
Modification: foot to the outside of the rib cage, arm binds around the leg
Pose Type: prone
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
STOMACH ON THE FLOOR: FROG POSE & LOTUS POSE
Frog Pose
Mandukasana
(muhn-doo-KAHS-uh-nuh)
Also Known As: Thavaliasana
Pose Type: prone
Drishti Point: Nasagrai or Nasagre (nose)
Lotus Staff Surrender Salutation Pose
Padma Danda Namaskarasana
(PUHD-muh DUHN-duh nuh-muhs-kahr-AHS-uh-nuh)
Modification: arms straight in front, palms down to the floor
Pose Type: prone
Drishti Point: Nasagrai or Nasagre (nose)
Hidden Lotus Pose
Gupta Padmasana
(GUP-tuh puhd-MAHS-uh-nuh)
Pose Type: prone, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST FACING THE FLOOR: TWISTS
Downward Facing Twisted Stomach Pose
Adho Mukha Jatara Parivartanasana
(uh-DO MUK-uh JAHT-uh-ruh puh-ri-vuhr-tuh-NAHS-uh-nuh)
Modification: knees together, legs bent
Pose Type: prone, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Downward Facing Twisted Stomach Pose
Adho Mukha Jatara Parivartanasana
(uh-DO MUK-uh JAHT-uh-ruh puh-ri-vuhr-tuh-NAHS-uh-nuh)
Modification: top leg straight, bottom knee bent
Pose Type: prone, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Downward Facing Twisted Stomach Pose
Adho Mukha Jatara Parivartanasana
(uh-DO MUK-uh JAHT-uh-ruh puh-ri-vuhr-tuh-NAHS-uh-nuh)
Modification: legs straight
Pose Type: prone, twist
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to St. Brighid of Kildare
Brighidasana
(bree-gid-AHS-uh-nuh)
Modification: bottom leg crossed under, looking straight ahead
Pose Type: prone, twist
Drishti Point: Nasagrai or Nasagre (nose)
CHEST FACING THE FLOOR: TWISTS—LEGS TO THE SIDE
Pose Dedicated to Sage Koundinya One-Legged Version 1—Prone Modification
Eka Pada Koundinyasana 1
(EY-kuh PUH-duh kown-din-YAHS-uh-nuh)
Modification: one arm straight to the side, bottom knee bent
Pose Type: arm balance, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Dedicated to Ashtavakra—Prone Modification
Ashtavakrasana
(uh-shtuh-vuh-KRAHS-uh-nuh)
Also Known As: Eight Angle Pose—Prone Modification
Modification: legs unhooked, bottom knee wrapped around the opposite forearm, top leg straight
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Pose Dedicated to Ashtavakra—Prone Modification
Ashtavakrasana
(uh-shtuh-vuh-KRAHS-uh-nuh)
Also Known As: Eight Angle Pose—Prone Modification
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
CHEST FACING THE FLOOR: TWIST & VERTICAL SPLITS
Svastika Legs in Downward Facing Twisted Stomach Pose
Pada Svastikasana in Adho Mukha Jatara Parivartanasana
(PUH-duh svuh-sti-KAHS-uh-nuh in uh-DO MUK-uh JAHT-uh-ruh puh-ri-vuhr-tuh-NAHS-uh-nuh)
Modification: one arm straight out in front, palm down to the floor; other elbow bent, temple resting on the forearm of the bent arm
Pose Type: prone, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Downward Facing Pose Dedicated to Trivikrama—Prone Modification
Adho Mukha Trivikramasana
(uh-DO MUK-uh tri-vi-kruhm-AHS-uh-nuh)
Pose Type: prone
Drishti Point: Hastagrai or Hastagre (hands)
Bound Downward Facing Pose Dedicated to Trivikrama—Prone Modification
Baddha Adho Mukha Trivikramasana
(BUH-duh uh-DO MUK-uh tri-vi-kruhm-AHS-uh-nuh)
Modification: back leg bent—toes pointing to the sky
Pose Type: prone, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOCUST POSE: LEGS ON THE FLOOR, ARMS BEHIND
Cobra Pose 1
Bhujangasana 1
(buj-uhng-GAHS-uh-nuh)
Modification: palms lifted off the floor, elbows bent
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Modification: arms straight, palms facing up by the hips; feet on the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOCUST POSE: LEGS AND CHEST OFF THE FLOOR—ARMS BEHIND ON THE FLOOR
Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Also Known As: Locust Pose B (Shalabhasana B)
Modification: palms to the floor by the bottom of the ribs, elbows bent at 90 degrees
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Also Known As: Locust Pose A (Salabhasana A)
Modification: palms to the floor by the hips, arms straight, legs and chest lifted
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOCUST POSE: LEGS AND CHEST OFF THE FLOOR—ARMS BEHIND
Fingers to Head Reverse Prayer Locust Pose
Anguli Shirsha Viparita Namaskar Shalabhasana
(UHNG-goo-lee SHEER-shuh vi-puh-REE-tuh nuh-muhs-KAHR shuh-luh-BAHS-uh-nuh)
Also Known As: Back of the Body Prayer Fingers to Head Locust Pose (Paschima Namaskara Anguli Shirsha Shalabhasana)
Modification: feet on the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Makara
Makarasana
(muh-kuh-RAHS-uh-nuh)
Also Known As: Crocodile Pose
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Modification: arms open wide, fingertips pointing to the toes
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Locust Pose
Baddha Hasta Shalabhasana
(BUH-duh HUH-stuh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOCUST POSE: LEGS AND CHEST OFF THE FLOOR—ARMS IN FRONT
Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Also Known As: Crocodile Pose (Makarasana), Boat Pose (Navasana)
Modification: both arms straight in front, palms facing down
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Angushtamadhye or Angushta Ma Dyai (thumbs)
Hand Position of the Pose Dedicated to Garuda in Locust Pose
Hasta Garudasana in Shalabhasana
(HUH-stuh guh-ru-DAHS-uh-nuh in shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: chin to the floor, legs lifted
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOCUST POSE: ONE LEG
Half Locust Pose
Ardha Shalabhasana
(UHR-duh shuh-luh-BAHS-uh-nuh)
Modification: hands to the floor by the hips, palms facing up, arms straight
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hand Position of the Pose Dedicated to Garuda in Half Locust Pose
Hasta Garudasana in Ardha Shalabhasana
(HUH-stuh guh-ruh-DAHS-uh-nuh in UHR-duh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Locust Pose
Ardha Shalabhasana
(UHR-duh shuh-luh-BAHS-uh-nuh)
Also Known As: Crocodile Pose (Makarasana)
Modification: one arm straight to the front—palm facing down, other hand to the floor by the hip—palm down
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One-Legged Frog Pose in Locust Pose
Eka Pada Bhekasana in Shalabhasana
(EY-kuh PUH-duh bey-KAHS-uh-nuh in shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)
Mermaid Pose in Locust Pose
Naginyasana in Shalabhasana
(nuh-gin-YAHS-uh-nuh in shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SPHINX POSE: BOTH AND ONE LEG STRAIGHT
Supported Cobra Pose
Salamba Bhujangasana
(SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Sphinx Pose or Crocodile Pose (Makarasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Frog Pose
Eka Pada Bhekasana
(EY-kuh PUH-duh bey-KAHS-uh-nuh)
Modification: open ankles modification, heel to the floor by the hip socket
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Leg Extended Uneven Supported Cobra Pose
Utthita Pada Vishama Salamba Bhujangasana
(UT-ti-tuh PUH-duh VISH-uh-muh SAH-luhm-buh buj-ung-GAHS-uh-nuh)
Also Known As: Uneven Sphinx Pose
Modification: 1. knee bent 2. leg straight
Pose Type: prone
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SPHINX POSE: BOTH KNEES BENT
Supported Cobra Pose
Salamba Bhujangasana
(SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Sphinx Pose or Crocodile Pose (Makarasana)
Modification: knees bent
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Feet to the Head Supported Cobra Pose
Shirsha Pada Salamba Bhujangasana
(SHEER-shuh PUH-duh SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Feet to the Head Sphinx Pose
Modification: toes to the forehead
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Feet to the Face Supported Cobra Pose
Mukha Pada Salamba Bhujangasana
(MUK-uh PUH-duh SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Feet to the Face Sphinx Pose
Modification: heels to the forehead
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Downward Facing Bound Angle Pose
Adho Mukha Baddha Konasana
(uh-DO MUK-uh BUH-duh ko-NAHS-uh-nuh)
Modification: forearms to the floor
1. top view
2. side view
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose)
Hidden Lotus Pose
Gupta Padmasana
(GUP-tuh puhd-MAHS-uh-nuh)
Modification: hands to the face on the elbows
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose)
COBRA POSE
Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: palms on the floor, elbows bent
1. mild backbend
2. intense backbend
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: 1. elbows bent, fingertips to the floor 2. arms straight, palms to the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: palms on the floor, arms straight, head to the glutes
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
KING PIGEON POSE: HANDS TO THE FLOOR
Half King Pigeon Pose
Ardha Raja Kapotasana
(UHR-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: palms to the floor, one foot to the head
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged One Hand King Pigeon Pose
Eka Pada Eka Hasta Raja Kapotasana
(EY-kuh PUH-duh EY-kuh HUH-stuh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
King Pigeon Pose
Raja Kapotasana
(RAH-juh kuh-po-TAHS-uh-nuh)
Modification: palms to the floor, feet away from the head
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
King Pigeon Pose
Raja Kapotasana
(RAH-juh kuh-po-TAHS-uh-nuh)
Modification: head touching the glutes, knees bent, feet away from the head
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
King Pigeon Pose
Raja Kapotasana
(RAH-juh kuh-po-TAHS-uh-nuh)
Modification: palms to the floor, feet to the head
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
King Pigeon Pose
Raja Kapotasana
(RAH-juh kuh-po-TAHS-uh-nuh)
Modification: palms to the floor, feet to the shoulders
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
KING PIGEON POSE: GRABBING ONTO THE KNEES
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King Pigeon Pose |
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Raja Kapotasana
(RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
How to Perform the Pose:
1. Begin by lying flat on your stomach with your legs straight out behind you. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and bring your forearms to the floor with your shoulders on top of your elbows. Inhale, lengthen your neck, roll your shoulder blades down, and feel the backbend in your upper back.
3. On the next exhale, press strongly into your hands and straighten your arms. Walk your hands as close as you can toward you.
4. Exhale and bend both your knees, reaching your feet toward your head.
5. Inhale and shift your weight to your left hand. Exhale, bring your right arm behind you, and grab onto your right knee. On the next exhale, bring your left arm behind you and grab onto your left knee.
6. Exhale as you push through your chest, keeping the backbend in the upper back and pressing your feet to the crown of your head (Pose #1).
7. To deepen the pose, exhale and bring your feet to your shoulders (Pose #2).
8. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
9. Inhale as you release the pose, letting go of your knees. Bring your hands to the front and lower your chest and feet to the floor.
Modification: grabbing onto the knees
1. feet to the head
2. feet to the shoulders
raja = king, royal
kapota = pigeon
KING PIGEON POSE: GRABBING ONTO THE KNEES
King Pigeon Pose Prep.
Raja Kapotasana Prep.
(RAH-juh kuh-po-TAHS-uh-nuh)
Modification: one hand to the floor, other hand grabbing onto the knee
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose)
King Pigeon Pose Prep.
Raja Kapotasana Prep.
(RAH-juh kuh-po-TAHS-uh-nuh)
Modification: both hands grabbing onto the knees
1. looking straight ahead
2. head rolling back
Pose Type: prone, backbend
Drishti Point: 1. Nasagrai or Nasagre (nose)
2. Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Feet to the Back King Pigeon Pose
Pada Paschima Raja Kapotasana
(PUH-duh PUHSH-chi-muh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
UPWARD DOG POSE: BOTH LEGS STRAIGHT
Upward Facing Dog Pose
Urdhva Mukha Shvanasana
(OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: toes pointed to the back, knees on the floor
1. looking straight ahead
2. head rolling back
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Facing Dog Pose
Urdhva Mukha Shvanasana
(OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: toes pointed to the back, knees off the floor
1. looking straight ahead
2. head rolling back
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
UPWARD DOG POSE: BOTH LEGS STRAIGHT—ONE LEG, ONE ARM, & TO THE SIDE
Uneven One-Legged Upward Facing Dog Pose
Vishama Eka Pada Urdhva Mukha Shvanasana
(VISH-uh-muh EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: both toes pointed
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sideways Upward Facing Dog Pose
Parshva Urdhva Mukha Shvanasana
(PAHRSH-vuh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Pose Type: prone, backbend, side bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand Upward Facing Dog Pose
Eka Hasta Urdhva Mukha Shvanasana
(EY-kuh HUH-stuh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: toes pointed to the back
1. knees on the floor
2. knees off the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
UPWARD DOG POSE: TOES CURLED IN
Upward Facing Dog Pose
Urdhva Mukha Shvanasana
(OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: toes curled in
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sideways One-Legged Upward Facing Dog Pose
Parshva Eka Pada Urdhva Mukha Shvanasana
(PAHRSH-vuh EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: toes curled in
Pose Type: prone, backbend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Upward Facing Dog Pose
Eka Pada Urdhva Mukha Shvanasana
(EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: toes of the straight leg curled in; knee of the other leg bent, toes pointing up to the sky
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Big Toe Bow Pose in One-Legged Upward Facing Dog Pose
Ardha Padangushta Dhanurasana in Eka Pada Urdhva Mukha Shvanasana
(UHR-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: grabbing onto the foot with overhead grip on the same side
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
UPWARD DOG POSE: TOES CURLED IN—LEGS CROSSED
Upward Facing Dog Pose
Urdhva Mukha Shvanasana
(OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: toes curled in, ankles crossed
1. knees on the floor
2. knees off the floor, looking straight ahead
3. knees off the floor, head rolling back
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Upward Facing Dog Pose
Eka Pada Urdhva Mukha Shvanasana
(EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: toes curled in, foot of the bent leg to the inside of the knee of the straight leg
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
UPWARD DOG POSE: ONE LEG BENT
Uneven One-Legged Upward Facing Dog Pose
Vishama Eka Pada Urdhva Mukha Shvanasana
(VISH-uh-muh EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: Leg 1: knee bent and on the floor, toes pointed to the sky Leg 2: straight and off the floor, toes pointed away
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bow Pose in One-Legged Upward Facing Dog Pose
Ardha Dhanurasana in Eka Pada Urdhva Mukha Shvanasana
(UHR-duh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: grabbing onto the opposite foot with under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bow Pose in One-Legged Upward Facing Dog Pose
Ardha Dhanurasana in Eka Pada Urdhva Mukha Shvanasana
(UHR-duh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: under-head grip on the same side
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Pose Dedicated to Siddhar Konganar in One-Legged Upward Facing Dog Pose
Ardha Konganarasana in Eka Pada Urdhva Mukha Shvanasana
(UHR-duh kong-guh-nuh-RAHS-uh-nuh in EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: grabbing onto the knee with under-head grip on the same side—foot to the armpit
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
COBRA POSE: UNDER-HEAD GRIP
Half King Pigeon Pose in One-Legged Big Toe Bow Pose
Ardha Raja Kapotasana in Eka Pada Padangushta Dhanurasana
(UHR-duh RAH-juh kuh-po-TAHS-uh-nuh in EY-kuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: Hand 1: grabbing onto the knee on the same side.
Hand 2: grabbing onto the big toe of the opposite foot with overhead grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Also Known As: Supported Cobra Pose (Alamba Bhujangasana), King Pigeon Pose Prep. (Raja Kapotasana Prep.)
Modification: grabbing onto the knees with under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
COBRA POSE: OVERHEAD GRIP
Upward Facing Unsupported Cobra Pose
Urdhva Mukha Niralamba Bhujangasana
(OORD-vuh MUK-uh nir-AH-luhm-buh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Complete Cobra Pose
Niralamba Paripurna Bhujangasana
(nir-AH-luhm-buh puh-ri-POOR-nuh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Complete Cobra Pose
Paripurna Bhujangasana
(puh-ri-POOR-nuh buj-uhng-GAHS-uh-nuh)
Modification: 1. grabbing onto the shins with overhead grip
2. grabbing onto the knees with overhead grip
3. grabbing onto the shins with overhead grip, toes curled in
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOW POSE: UNDER-HEAD GRIP—BOTH KNEES BENT
Bow Pose
Dhanurasana
(duh-nur-AHS-uh-nuh)
Modification: hands grabbing onto the ankles
1. on the inside of the ankles
2. on the outside of the ankles
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bow Pose
Dhanurasana
(duh-nur-AHS-uh-nuh)
Modification: legs bent at 90 degrees; ankles and knees together, toes pointed to the sky
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bow Pose
Dhanurasana
(duh-nur-AHS-uh-nuh)
Modification: legs bent at 90 degrees; ankles and knees together, toes flexed away from the head
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Sideways Bow Pose
Parshva Dhanurasana
(PAHRSH-vuh duh-nur-AHS-uh-nuh)
Pose Type: supine, prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOW POSE: UNDER-HEAD GRIP—BOTH KNEES BENT
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One-Legged |
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Eka Pada Konganarasana
(EY-kuh PUH-duh kong-guh-nuh-RAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
How to Perform the Pose:
1. Begin by lying flat on your stomach with your legs straight out behind you. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and bring your forearms to the floor with your shoulders on top of your elbows. Inhale, lengthen your neck, roll your shoulder blades down, and feel the backbend in your upper back.
3. On the next exhale, press strongly into your hands and straighten your arms.
4. Exhale and bend both your knees, reaching your feet toward your head.
5. On the next exhale, reach your right hand behind you and grab onto your right shin. Keep sliding your right hand until your right foot reaches your right armpit and your right hand rests on your right knee.
6. Inhale and reach your left arm up and over your head. Exhale and grab onto your left foot with your left hand, keeping your left elbow close to your ear.
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
8. Inhale, let go of your legs one by one, and lower your chest and feet to the floor to come back to the starting position. Repeat on the opposite side.
eka = one
pada = foot or leg
Konganar = one of the Siddhars
Little Bow Pose
Laghu Dhanurasana
(LUH-gu duh-nur-AHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Feet to the Head Little Bow Pose
Shirsha Pada Laghu Dhanurasana
(SHEER-suh PUH-duh LUH-gu duh-nur-AHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Siddhar Konganar
Konganarasana
(kong-guh-nuh-RAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOW POSE: OVERHEAD GRIP—BOTH KNEES BENT
One Hand Both Feet Big Toe Bow Pose
Eka Hasta Dwi Pada Padangushta Dhanurasana
(EY-kuh HUH-stuh DWI-puh-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the toes of both feet with one hand, other palm to the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Big Toe Bow Pose
Padangushta Dhanurasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: head rolling back
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Big Toe Bow Pose
Padangushta Dhanurasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: 1. feet to the face
2. heels to the forehead
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOW POSE: OVERHEAD GRIP—ONE KNEE BENT, ONE LEG STRAIGHT
One Hand One-Legged Big Toe Bow Pose
Eka Hasta Eka Pada Padangushta Dhanurasana
(EY-kuh HUH-stuh EY-kuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: 1. one hand grabbing onto the foot on the opposite side with overhead grip
2. with backbend
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand One-Legged Big Toe Bow Pose
Eka Hasta Eka Pada Padangushta Dhanurasana
(EY-kuh HUH-stuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: one hand grabbing onto the foot on the same side with overhead grip
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Both Hand One-Legged Big Toe Bow Pose
Dwi Hasta Eka Pada Padangushta Dhanurasana
(DWI-huh-stuh EY-kuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: both hands grabbing onto the foot with overhead grip
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOW POSE: OVERHEAD GRIP—ONE KNEE BENT, ONE LEG STRAIGHT AND OFF THE FLOOR
Pose Dedicated to Goddess Kamala
Kamalasana
(kuh-muh-LAHS-uh-nuh)
Also Known As: Upward Facing One-Handed Big Toe Boat Pose (Urdhva Mukha Eka Hasta Padangushta Navasana)
Modification: 1: grabbing onto the ankle
2. foot to the shoulder
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOW POSE: CRISS-CROSS LEGS AND ARMS
Revolved Bow Pose
Parivritta Dhanurasana
(puh-ri-VRIT-tuh duh-nur-AHS-uh-nuh)
Pose Type: prone, backbend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padhayoragrai or Padayoragre (toes/feet)
Bow Pose
Dhanurasana
(duh-nur-AHS-uh-nuh)
Modification: legs crossed
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Big Toe Bow Pose
Padangushta Dhanurasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Also Known As: Difficult Bow Pose (Dur Dhanurasana)
Modification: one hand grabbing opposite ankle with under-head grip, other hand grabbing the opposite foot with overhead grip
1. one knee on the floor
2. both knees off the floor
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Big Toe Bow Pose
Padangushta Dhanurasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: one foot toward the shoulder
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HALF LOTUS BACKBENDS
Half Lotus Frog Pose
Ardha Padma Bhekasana
(UHR-duh PUHD-muh bey-KAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Lotus Bow Pose
Ardha Padma Dhanurasana
(UHR-duh PUHD-muh duh-nur-AHS-uh-nuh)
Modification: both hands grabbing onto the ankle with under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Lotus One Hand One-Legged Big Toe Bow Pose
Ardha Padma Eka Hasta Eka Pada Padangushta Dhanurasana
(UHR-duh PUHD-muh EY-kuh HUH-stuh EY-kuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the foot with overhead grip on the same side, other hand to the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOTUS BACKBENDS
Lotus Cobra Pose
Padma Bhujangasana
(PUHD-muh buj-uhng-GAHS-uh-nuh)
Modification: both hands to the floor, hips off the floor, arms straight
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lion Pose Dedicated to an Avatar of Lord Vishnu
Narasimhasana
(nuh-ruh-sim-HAHS-uh-nuh)
Also Known As: Lion Pose (Simhasana)
Modification: full lotus leg position
1. elbows bent, fingers in lion claw
2. arms straight, palms flat on the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand Lotus Cobra Pose
Eka Hasta Padma Bhujangasana
(EY-kuh HUH-stuh PUHD-muh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lotus Cobra Pose
Padma Bhujangasana
(PUHD-muh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SAGE GHERANDA’S POSE: UNDER-HEAD GRIP
Revolved Pose Dedicated to Sage Gheranda 1
Parivritta Ardha Gherandasana 1
(puh-ri-VRIT-tuh UHR-duh gey-ruhn-DAHS-uh-nuh)
Pose Type: prone, backbend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Pose Dedicated to Sage Gheranda 1
Ardha Gherandasana 1
(UHR-duh gey-ruhn-DAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Gheranda 5B
Gherandasana 5 B
(gey-ruhn-DAHS-uh-nuh)
Modification: under-head grip, grabbing onto the ankle, elbow on the floor instead of the forearm
Pose Type: prone, backbend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Gheranda 1B
Gherandasana 1 B
(gey-ruhn-DAHS-uh-nuh)
Modification: under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Gheranda 6
Gherandasana 6
(gey-ruhn-DAHS-uh-nuh)
Modification: under-head grip
Pose Type: prone, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SAGE GHERANDA’S POSE: OVERHEAD GRIP
Pose Dedicated to Sage Gheranda 5
Gherandasana 5
(gey-ruhn-DAHS-uh-nuh)
Pose Type: prone, backbend, binding
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Gheranda 1
Gherandasana 1
(gey-ruhn-DAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Gheranda 2
Gherandasana 2
(gey-ruhn-DAHS-uh-nuh)
Pose Type: prone, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Gheranda 3
Gherandasana 3
(gey-ruhn-DAHS-uh-nuh)
Pose Type: prone, backbend, binding
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Gheranda 4
Gherandasana 4
(gey-ruhn-DAHS-uh-nuh)
Modification: 1. back view
2. front view
Pose Type: prone, backbend, binding, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BACKBENDS: GARUDA LEGS: UNDER-HEAD GRIP
Twined Legs Cobra Pose
Parivitta Pada Bhujangasana
(puh-ri-VRIT-tuh PUH-duh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Supported Twined Legs Cobra Pose
Salamba Parivid Pada Bhujangasana
(SAH-luhm-buh PUH-ri-vid PUH-duh buj-uhng-GAHS-uh-nuh)
Also Known As: Supported Twined Legs Sphinx Pose
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Leg Position of the Pose Dedicated to Garuda in One Hand Bow Pose
Pada Garudasana in Eka Hasta Dhanurasana
(PUH-duh guh-ru-DAHS-uh-nuh in EY-kuh HUH-stuh duh-nur-AHS-uh-nuh)
Modification: one forearm to the floor, one hand to the ankle, under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BACKBENDS: GARUDA LEGS: OVERHEAD GRIP
Leg Position of the Pose Dedicated to Garuda in One Hand Big Toe Bow Pose
Pada Garudasana in Eka Hasta Padangushta Dhanurasana
(PUH-duh guh-ru-DAHS-uh-nuh in EY-kuh HUH-stuh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: forearm to the floor
1. grabbing onto the top foot
2. grabbing onto the bottom foot
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Leg Position of the Pose Dedicated to Garuda in One Hand Big Toe Bow Pose
Niralamba Pada Garudasana in Eka Hasta Padangushta Dhanurasana
(nir-AH-luhm-buh puh-ri-vid-PUH-duh guh-ru-DAHS-uh-nuh in EY-kuh HUH-tuh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Also Known As: One Handed Twined Legs Bow Pose (Eka Hasta Parivid Pada Dhanurasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Leg Position of the Pose Dedicated to Garuda in Big Toe Bow Pose
Pada Garudasana in Padangushta Dhanurasana
(PUH-duh guh-ru-DAHS-uh-nuh in puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Also Known As: Difficult Bow Pose (Dur Dhanurasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHIN ON THE FLOOR & EAR ON THE FLOOR
One-Legged Inverted Locust Pose
Eka Pada Viparita Shalabhasana
(EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Ear Pressure Staff Formidable Face Pose
Karnapida Danda Ganda Bherundasana
(kuhr-nah-PEED-uh DUHN-duh GUHN-duh bey-run-DAHS-uh-nuh)
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST ON THE FLOOR: BOTH LEGS STRAIGHT
Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: 1. chin to the floor
2. chest to the floor, chin lifted off the floor
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Formidable Face Staff Pose
Danda Ganda Bherundasana
(DUHN-duh GUHN-duh bey-run-DAHS-uh-nuh)
Also Known As: Intense Stretch Locust Pose A (Uttana Shalabhasana A)
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Also Known As: Raised Locust Pose—Urdhva Shalabhasana)
Modification: arms straight on the floor, palms down, chin lifted off the floor
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST ON THE FLOOR: BOTH FEET TO HEAD
Formidable Face Pose
Ganda Bherundasana
(GUHN-duh bey-run-DAHS-uh-nuh)
Also Known As: Full Locust Pose (Purna Shalabhasana), Intense Stretch Locust Pose B (Uttana Shalabhasana B)
Modification: fingers pointing to the front of the body, feet to the head, chest on the floor 1. side view
2. front view
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Formidable Face Pose
Ganda Bherundasana
(GUHN-duh bey-run-DAHS-uh-nuh)
Modification: fingers pointing to the back
1. knees apart
2. knees together, chin lifted off the floor
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Also Known As: Full Locust Pose (Purna Shalabhasana)
Modification: arms straight on the floor, palms down; feet to the head
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Formidable Face Pose
Ganda Bherundasana
(GUHN-duh bey-run-DAHS-uh-nuh)
Modification: feet to the head, grabbing onto both feet, chin off the floor
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHIN ON THE FLOOR: FULL LOTUS
Inverted Lotus Peacock Pose
Viparita Padma Mayurasana
(vi-puh-REE-tuh PUHD-muh muh-yoor-AHS-uh-nuh)
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Inverted Locust Pose with Lotus Legs
Padma Viparita Shalabhasana
(PUHD-muh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST ON THE FLOOR: FEET TO THE FLOOR
Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: arms straight on the floor, palms down; feet toward the floor over the head, legs bent
1. heels up
2. heels down
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Formidable Face Pose
Ganda Bherundasana
(GUHN-duh bey-run-DAHS-uh-nuh)
Modification: feet on the floor, grabbing onto both ankles, chin off the floor
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES UNDER THE HIPS
Intense Extended Puppy Dog Pose
Uttana Shvanakasana
(ut-TAHN-uh shvuh-nuh-KAHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification), Extended Dog Pose (Utthita Shvanasana)
Modification: 1. palms down to the floor 2. grabbing onto the heels
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Extended Puppy Dog Pose
Uttana Shvanakasana
(ut-TAHN-uh shvuh-nuh-KAHS-uh-nuh)
Also Known As: Prayer Heart Pose (Namaskar Anahatasana), Extended Dog Pose (Utthita Shvanasana)
Modification: thumbs to the upper back
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Water Grove Pose
Nirakunjasana
(neer-uh--kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: arms in front, elbows bent; palms together; chin off the floor; heels toward the sitting bones
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)
Hands Bound Water Grove Pose
Baddha Hasta Nirakunjasana
(BUH-duh HUH-stuh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: heels toward the sitting bones
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Goddess Arani Prep.
Aranyasana Prep.
(uh-rah-NYAHS-uh-nuh)
Also Known As: Dragon Pose
Modification: 1. hands underneath the shoulders, elbows tucked in
2. arms reaching toward the knees, palms up
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Goddess Arani
Aranyasana
(uh-rah-NYAHS-uh-nuh)
Also Known As: Dragon Pose
Modification: 1. grabbing onto the shins
2. grabbing onto the hamstrings
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES UNDER THE HIPS—HALF LOTUS
Intense Extended Puppy Dog Pose
Uttana Shvanakasana
(ut-TAHN-uh shvuh-nuh-KAHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification), Extended Dog Pose (Utthita Shvanasana)
Modification: arms extended to the front
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Lotus Intense Extended Puppy Dog Pose
Ardha Padma Uttana Shvanakasana
(UHR-duh PUHD-muh ut-TAHN-uh shvuh-nuh-KAHS-uh-nuh)
Also Known As: Half Lotus Heart Pose (Ardha Padma Anahatasana), Half Lotus Extended Dog Pose (Ardha Padma Utthita Shvanasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Bound Lotus Intense Extended Puppy Dog Pose
Ardha Baddha Padma Uttana Shvanakasana
(UHR-duh BUH-duh PUHD-muh ut-TAHN-uh shvuh-nuh-KAHS-uh-nuh)
Also Known As: Half Bound Lotus Heart Pose (Ardha Baddha Padma Anahatasana), Half Bound Lotus Extended Dog Pose (Ardha Baddha Padma Utthita Shvanasana)
Pose Type: prone, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)
CHEST AND KNEES ON THE FLOOR: KNEES UNDER THE HIPS—LOTUS & LEGS STRAIGHT
Lotus Intense Extended Puppy Dog Pose
Padma Uttana Shvanakasana
(PUHD-muh ut-TAHN-uh shvuh-nuh-KAHS-uh-nuh)
Also Known As: Lotus Heart Pose (Padma Anahatasana), Lotus Extended Dog Pose (Padma Utthita Shvanasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)
Upward Hands Bound Lotus Pose in Pose Dedicated to Goddess Arani
Urdhva Baddha Hasta Padmasana in Aranyasana
(OORD-vuh BUH-duh HUH-stuh puhd-MAHS-uh-nuh in uh-rah-NYAHS-uh-nuh)
Also Known As: Dragon Pose, Upward Bound Hand Lotus Heart Pose (Urdhva Baddha Hasta Padma Anahatasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Feet Spread Wide Pose in Inverted Locust Pose
Prasarita Padottanasana in Viparita Shalabhasana
(pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—ARMS IN FRONT AND BEHIND THE BACK
Water Grove Pose
Nirakunjasana
(neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: arms straight and crossed in front
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Water Grove Pose
Nirakunjasana
(neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: chin and feet on the floor
1. knees on the floor
2. knees off the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Eight Limbs Pose
Ashtangasana
(uhsh-tahng-AHS-uh-nuh)
Also Known As: Eight Point Bow Pose (Ashtanga Namaskara)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reverse Prayer Water Grove Pose
Viparita Namaskar Nirakunjasana
(vi-puh-REE-tuh nuh-muhs-KAHR neer-uh-kunj-AHS-uh-nuh)
Also Known As: Back of the Body Prayer Water Grove Pose (Paschima Namaskara Nirakunjasana), Heart Pose Modification
Modification: toes curled in
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—ARMS BEHIND THE BACK
Hands Bound Water Grove Pose
Baddha Hasta Nirakunjasana
(BUH-duh HUH-stuh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: 1. knees on the floor, toes pointed to the back
2. knees on the floor, toes curled in
3. knees off the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—ONE LEG STRAIGHT AND LIFTED—ARMS BEHIND THE HEAD
One-Legged Water Grove Pose
Eka Pada Nirakunjasana
(EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: 1. forearms on the floor, toes pointed
2. palms to the floor by the rib cage, elbows bent, toes curled in
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound One-Legged Water Grove Pose
Baddha Hasta Eka Pada Nirakunjasana
(BUH-duh HUH-stuh EY-kuh PUHD-uh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reverse Prayer One-Legged Water Grove Pose
Viparita Namaskar Eka Pada Nirakunjasana
(vi-puh-REE-tuh nuh-muhs-KAHR EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Back of the Body Prayer One-Legged Water Grove Pose (Paschima Namaskara Eka Pada Nirakunjasana), Heart Pose
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—ONE LEG STRAIGHT AND LIFTED—BOTTOM KNEE BENT
One-Legged Inverted Locust Pose Prep.
Eka Pada Viparita Shalabhasana Prep.
(EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: forearms on the floor, knee of straight leg resting on the foot of the bottom leg
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved One-Legged Inverted Locust Pose Prep.
Parivritta Eka Pada Viparita Shalabhasana Prep.
(puh-ri-VRIT-tuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: bottom leg bent, top leg straight, top knee resting on the sole of the bottom foot
Pose Type: forward bend, twist
Drishti Point: 1. Urdhva or Antara Drishti (up to the sky)
2. Hastagrai or Hastagre (hands)
Upward Bound Hands One-Legged Inverted Locust Pose
Urdhva Baddha Hasta Eka Pada Viparita Shalabhasana
(OORD-vuh BUH-duh HUH-stuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Also Known As: Flying Locust Pose (Uddayate Shalabhasana)
Modification: 1. knee of the straight leg resting on the foot of the bottom leg
2. bottom foot away from the top leg
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—BOTH LEGS BENT—ARMS IN FRONT
One-Legged Water Grove Pose
Eka Pada Nirakunjasana
(EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: both knees bent; arms straight out in front, palms down
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Bow Pose in One-Legged Water Grove Pose
Ardha Dhanurasana in Eka Pada Nirakunjasana
(IUHR-duh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: 1. right front side view
2. right back side view
Pose Type: backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—BOTH LEGS BENT—ARMS BEHIND THE HEAD
One-Legged Water Grove Pose
Eka Pada Nirakunjasana
(EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: both knees bent
1. arms straight to the back, palms down
2. arms lifted off the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bow Pose in One-Legged Water Grove Pose
Dhanurasana in Eka Pada Nirakunjasana
(duh-nur-AHS-uh-nuh in EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: both hands grabbing the top foot with under-head grip; the knee of the bottom leg on the floor, toes pointing to the sky
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bow Pose in One-Legged Water Grove Pose
Ardha Dhanurasana in Eka Pada Nirakunjasana
(UHR-duh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: grabbing onto the foot on the opposite side, under-head grip; other hand to the lower back, palm up
Pose Type: prone, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—BOTTOM KNEE BENT—OVERHEAD GRIP
Big Toe Bow Pose in One-Legged Water Grove Pose
Padangushta Dhanurasana in Eka Pada Nirakunjasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Pose Type: prone, backbend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Leg to the Head Water Grove Pose
Eka Pada Shirsha Nirakunjasana
(EY-kuh PUH-duh SHEER-shuh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—BOTTOM KNEE BENT—UNDER-HEAD & OVERHEAD GRIP
One-Legged Inverted Locust Pose
Eka Pada Viparita Shalabhasana
(EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: one palm to the floor at the bottom of the ribs, other arm straight, palm down; both knees bent, knee of the top leg resting on the foot of the bottom leg
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand to Foot Inverted Locust Pose
Eka Hasta Pada Viparita Shalabhasana
(EY-kuh HUH-stuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: grabbing onto the top foot with the opposite hand; other arm straight, palm down to the floor; both knees bent, knee of the top leg resting on the foot of the bottom leg
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Both Hands to One Foot Inverted Locust Pose
Dwi Hasta Eka Pada Viparita Shalabhasana
(DWI-huh-stuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: both hands grabbing the top foot with under-head grip; top knee resting on the sole of the bottom foot
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Foot to the Shoulder Inverted Locust Pose
Eka Pada Bhuja Viparita Shalabhasana
(EY-kuh PUH-duh buj-uh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: grabbing onto the toes of the top foot; the quadriceps of the top leg resting on the sole of the bottom foot
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
