2,100 Asanas: The Complete Yoga Poses (2015)
Supine Poses
SHOULDER ON THE FLOOR
TRICEPS ON THE FLOOR
ELBOW ON THE FLOOR
FOREARM ON THE FLOOR
EASTERN INTENSE STRETCH
BRIDGE POSES
HEAD AND SITTING BONES ON THE FLOOR
BOUND ANGLE POSE
KNEES BENT
HAPPY BABY POSE
ONE AND BOTH FEET BEHIND HEAD
HORIZONTAL SPLITS
ONE KNEE BENT TO THE BACK (VARIATIONS)
VERTICAL SPLITS
BOTH LEGS STRAIGHT AND TOGETHER
SUPINE LOTUS AND CORPSE POSE
SHOULDER ON THE FLOOR: VARIOUS LEG POSITIONS
Sideways Wind Relieving Pose
Parshva Vayu Muktyasana
(PAHRSH-vuh VAH-yu muk-TYAHS-uh-nuh)
Modification: palms together in front of the face, knees together
Pose Type: supine (on the side)
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Arms Raised Sideways Wind Relieving Pose
Urdhva Hasta Parshva Vayu Muktyasana
(OORD-vuh HUH-stuh PAHRSH-vuh VAH-yu muk-TYAHS-uh-nuh)
Pose Type: supine (on the side)
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Sideways Wind Relieving Pose
Parshva Vayu Muktyasana
(PAHRSH-vuh VAH-yu muk-TYAHS-uh-nuh)
Modification: bottom leg straight; top knee bent, foot to the knee of the straight leg
Pose Type: supine (on the side)
Drishti Point: Nasagrai or Nasagre (nose)
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: top leg lifted in front of the body, bottom leg straight
Pose Type: supine (on the side), forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padayoragrai or Padayoragre (toes/feet)
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: top leg straight and lifted; bottom leg bent, toes pointing to the back
Pose Type: supine (on the side)
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
SHOULDER ON THE FLOOR: TWISTS AND BINDING
Svastika Legs in Twisted Stomach Pose
Pada Svastikasana in Jatara Parivartanasana
(PUH-duh svuh-sti-KAHS-uh-nuh in JAH-tuh-ruh puh-ri-vuhrt-ahn-AHS-uh-nuh)
Modification: grabbing onto the back foot, heel toward the glutes
Pose Type: supine (on the side), twist
Drishti Point: Hastagrai or Hastagre (hands)
Revolved One-Legged King Pigeon Pose 1
Parivritta Eka Pada Raja Kapotasana 1
(puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: back knee bent, both hands to the back foot; front foot to hip socket
Pose Type: supine (on the side), twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
One-Legged Bound Infinity Pose
Eka Pada Baddha Anantasana
(EY-kuh PUH-duh BUH-duh uhn-uhnt-AHS-uh-nuh)
Also Known As: One-Legged Bound Sleeping Vishnu Pose
Modification: bottom leg bent, heel toward the glutes; top leg bent
Pose Type: supine (on the side), twist, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SHOULDER ON THE FLOOR: HALF LOTUS BACKBEND—UNDER-HEAD & OVERHEAD GRIP
Sideways Half Lotus Bow Pose
Parshva Ardha Padma Dhanurasana
(PAHRSH-vuh UHR-duh PUHD-muh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the bottom foot with both hands with under-head grip
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sideways Half Lotus One-Handed Big Toe Bow Pose
Parshva Ardha Padma Eka Hasta Padangushta Dhanurasana
(PAHRSH-vuh UHR-duh PUHD-muh EY-kuh HUH-stuh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the bottom foot with overhead grip on the same side, top arm straight, fingertips to the sky
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sideways Half Lotus Two-Handed Big Toe Bow Pose
Parshva Ardha Padma Dwi Hasta Padangushta Dhanurasana
(PAHRSH-vuh UHR-duh PUHD-muh DWI-huh-stuh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: overhead grip, both hands grabbing onto the foot
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SHOULDER ON THE FLOOR: FOOT TO THE THIGH, HALF LOTUS & LOTUS
Mermaid Pose in Infinity Pose
Naginyasana in Anantasana
(nuh-gin-YAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Mermaid Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sideways Half Lotus Bow Pose
Parshva Ardha Padma Dhanurasana
(PAHRSH-vuh UHR-duh PUHD-muh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the top foot with the bottom hand; grabbing onto the bottom foot with top hand
1. front view
2. back view
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Lotus Pose in Infinity Pose
Baddha Hasta Padmasana in Anantasana
(BUH-duh HUH-stuh puhd-MAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Hands Bound Lotus Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SHOULDER ON THE FLOOR: FINGERS INTERLOCKED BEHIND THE BACK
Hands Bound Infinity Pose
Baddha Hasta Anantasana
(BUH-duh HUH-stuh uhn-uhnt-AHS-uh-nuh)
Also Known As: Hands Bound Sleeping Vishnu Pose
Modification: 1. bottom leg bent, top leg straight and lifted; resting on the arms and the bent knee for support
2. bottom leg straight, top leg straight and lifted; arms lifted off the floor
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Half Lotus Pose in Infinity Pose
Baddha Hasta Ardha Padmasana in Anantasana
(BUH-duh HUH-stuh UHR-duh puhd-MAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Hands Bound Half Lotus Pose in Sleeping Vishnu Pose
Modification: 1. front view
2. back view
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
TRICEPS ON THE FLOOR: HAND TO THE HEAD—LEGS TOGETHER & LEGS APART
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: both legs straight and together; bottom leg on the floor
Pose Type: supine (on the side), side bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: legs straight, together and lifted off the floor
Pose Type: supine (on the side), core, side bend
Drishti Point: Nasagrai or Nasagre (nose)
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: both legs straight, top leg lifted, bottom leg on the floor
Pose Type: supine (on the side), core, side bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Urdhva or Antara Drishti (up to the sky)
Extended Hand to Big Toe Pose in Infinity Pose
Utthita Hasta Padangushtasana in Anantasana
(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Extended Hand to Big Toe Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), forward bend, side bend
Drishti Point: Nasagrai or Nasagre (nose)
Sundial Pose in Infinity Pose
Surya Yantrasana in Anantasana
(SOOR-yuh yuhn-TRAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Sundial Pose in Sleeping Vishnu Pose
Modification: 1. grabbing onto the heel on the outside of the calf
2. grabbing onto the heel on the inside of the calf
Pose Type: supine (on the side), forward bend, side bend
Drishti Point: Nasagrai or Nasagre (nose)
TRICEPS ON THE FLOOR: BOTH KNEES BENT
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: top knee to the top shoulder; both knees bent
Pose Type: supine (on the side), forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Padhayoragrai or Padayoragre (toes/feet)
Bound Angle Pose in Infinity Pose
Baddha Konasana in Anantasana
(BUH-duh ko-NAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Bound Angle Pose in Sleeping Vishnu Pose
Modification: 1. top wrist on the top knee
2. top hand grabbing onto the top foot
Pose Type: supine (on the side), side bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)
TRICEPS ON THE FLOOR: BOTTOM LEG STRAIGHT—BACKBENDS
Half Frog Pose Prep. in Infinity Pose
Ardha Bhekasana in Anantasana
(UHR-duh bey-KAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Frog Pose Prep. in Sleeping Vishnu Pose
Modification: hand in beginner modification; neutral spine, top leg moving into a half-frog leg position
Pose Type: supine (on the side), mild backbend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Bow Pose in Infinity Pose
Ardha Dhanurasana in Anantasana
(UHR-duh duh-nur-AHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Bow Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Big Toe Bow Pose in Infinity Pose
Ardha Padangushta Dhanurasana in Anantasana
(UHR-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Big Toe Bow Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
TRICEPS ON THE FLOOR: ONE LEG STRAIGHT, OTHER FOOT TO THE HIP SOCKET
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: top foot to the hip socket, toes touching the floor; bottom leg straight on the floor
Pose Type: supine (on the side), side bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Lotus Pose in Infinity Pose
Ardha Padmasana in Anantasana
(UHR-duh puhd-MAHS-uh-nuh in anan-TAHS-annauhn-uhnt-AHS-uh-nuh)
Also Known As: Half Lotus Pose in Sleeping Vishnu Pose
Modification: bottom foot in half lotus, top leg lifted and straight
Pose Type: supine (on the side), side bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
TRICEPS ON THE FLOOR: HALF LOTUS & FULL LOTUS
Half Lotus Mermaid Pose in Infinity Pose
Ardha Padma Naginyasana in Anantasana
(UHR-duh PUHD-muh nuh-gin-YAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Lotus Mermaid Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), backbend, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Lotus Pose in Infinity Pose
Padmasana in Anantasana
(puhd-MAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Lotus Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), side bend, knee, ankle opener
Drishti Point: Hastagrai or Hastagre (hands)
ELBOW ON THE FLOOR: BOTTOM LEG STRAIGHT, TOP LEG CROSSED OVER
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: elbow to the floor, top knee bent, leg crossed over in front of the body; bottom leg straight
1. palm of the top hand on the floor
2. top hand on the top knee
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: elbow to the floor, hands in Anjali Mudra (Hands in Prayer); top knee bent, foot by the hip, bottom leg straight
1. bottom leg on the floor
2. bottom leg lifted off the floor
Pose Type: 1. supine (on the side), side bend
2. supine (on the side), side bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ELBOW ON THE FLOOR: BOTH KNEES BENT, LEGS CROSSED
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: top leg crossed over in front, toes on the floor; bottom leg bent, toes to the back; elbow to the floor, other arm straight fingertips to the sky
Pose Type: supine (on the side)
Drishti Point: Hastagrai or Hastagre (hands)
Half Lotus Pose in Infinity Pose
Ardha Padmasana in Anantasana
(UHR-duh puhd-MAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Lotus Pose in Sleeping Vishnu Pose
Modification: top leg in half lotus; bottom leg bent, heel to the sitting bone; elbow to the floor, other arm straight fingertips to the sky
Pose Type: supine (on the side)
Drishti Point: Hastagrai or Hastagre (hands)
Leg Position of the Pose Dedicated to Garuda in Infinity Pose
Pada Garudasana in Anantasana
(PUH-duh guh-ru-DAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Leg Position of the Pose Dedicated to Garuda in Sleeping Vishnu Pose
Modification: elbow to the floor, hands behind the head
Pose Type: supine (on the side)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
FOREARM ON THE FLOOR: ONE LEG CROSSED OVER & HALF LOTUS
Infinity Pose
Anantasana
(uhn-uhnt-AHS-uh-nuh)
Also Known As: Sleeping Vishnu Pose
Modification: top leg crossed over; forearm to the floor, top elbow resting on the top knee
Pose Type: supine (on the side)
Drishti Point: Hastagrai or Hastagre (hands)
Extended Hand to Big Toe Half Cow Face Western Intense Stretch in Infinity Pose
Utthita Hasta Padangushta Ardha Gomukha Paschimottanasana in Anantasana
(UT-ti-tuh HUH-stuh puhd-ahng-GOOSH-tuh UHR-duh go-MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Extended Hand to Big Toe Half Cow Face Forward Bend in Infinity Pose, Extended Hand to Big Toe Half Cow Face Western Intense Stretch in Sleeping Vishnu Pose
Modification: forearm to the floor; top leg crossed over; grabbing onto the big toe of the bottom foot, leg off the floor
Pose Type: supine (on the side), forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Half Lotus Pose in Infinity Pose
Ardha Padmasana in Anantasana
(UHR-duh puhd-MAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Lotus Pose in Sleeping Vishnu Pose
Modification: top foot to the bottom knee; top forearm to the top knee
Pose Type: supine (on the side), mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Lotus Extended Hand to Leg Pose in Infinity Pose
Ardha Padma Utthita Pada Hastasana in Anantasana
(UHR-duh PUHD-muh UT-ti-tuh PUH-duh huh-STAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Lotus Extended Hand to Leg Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), forward bend, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
FOREARM ON THE FLOOR: TOP LEG STRAIGHT, BOTTOM FOOT TO THE THIGH
Half Bound Angle Pose in Infinity Pose
Ardha Baddha Konasana in Anantasana
(UHR-duh BUH-duh ko-NAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Bound Angle Pose in Sleeping Vishnu Pose
Modification: forearm to the floor
1. finger tips of the top arm to the floor in front of the abdomen, elbow bent
2. top arm straight and parallel to the top leg
Pose Type: supine (on the side), side bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands)
EASTERN INTENSE STRETCH: SITTING BONES BELOW KNEES—ONE LEG OFF FLOOR & TWISTS
Tip Toe Half Eastern Intense Stretch Pose
Prapada Ardha Purvottanasana
(PRUH-puh-duh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Tip Toe Half Reverse Plank Pose
Modification: prep—sitting bones below the knee level, on the fingertips
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Eastern Intense Stretch Pose
Ardha Purvottanasana
(UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Half Reverse Plank
Modification: mild prep—sitting bones slightly off the floor, feet flat on the floor; palms flat on the floor, fingertips pointing to the heels
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Fire Log Pose in Half Eastern Intense Stretch Pose
Ardha Agnistambhasana in Ardha Purvottanasana
(UHR-duh uhg-ni-stuhm-BAHS-uh-nuh in UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Half Firelog Pose in Half Reverse Plank
Modification: prep—sitting bones slightly off the floor; elbows bent, fingertips pointing to the heels
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Ankle Stretch Pose in One-Legged Half Eastern Intense Stretch Pose
Uttana Kulpasana in Eka Pada Ardha Purvottanasana
(ut-TAHN-uh kul-PAHS-uh-nuh in EY-kuh PUH-duh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Intense Ankle Stretch Pose in One-Legged Half Reverse Plank
Modification: knee bent toward the chest, fingertips pointing away from the heels
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Half Eastern Intense Stretch Pose
Parivritta Ardha Purvottanasana
(puh-ri-VRIT-tuh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Revolved Half Reverse Plank Pose
Modification: opposite elbow to knee of the straight leg
Pose Type: arm balance, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
EASTERN INTENSE STRETCH: KNEES BENT
Half Eastern Intense Stretch Pose
Ardha Purvottanasana
(UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Reverse Table Top and Half Reverse Plank Pose
Modification: prep—knees bent and on top of the ankles, fingertips pointing away from the heels
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Uneven Leg Position of Cow Face Pose in Half Eastern Intense Stretch Pose
Vishama Pada Gomukhasana in Ardha Purvottanasana
(VISH-uh-muh PUH-duh go-muk-AHS-uh-nuh in UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Uneven Leg Position of Cow Face Pose in Reverse Table Top and Uneven Leg Position of Cow Face Pose in Half Reverse Plank
Modification: knees bent, fingertips pointing to the heels
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Half Eastern Intense Stretch Pose
Eka Pada Ardha Purvottanasana
(EY-kuh PUH-duh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: One-Legged Reverse Table Top and One-Legged Half Reverse Plank Pose
Modification: prep—one knee bent, foot on the floor; other leg straight; knees in line, fingertips pointing to the heels
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Half Eastern Intense Stretch Pose
Eka Pada Ardha Purvottanasana
(EY-kuh PUH-duh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: One-Legged Reverse Table Top and One-Legged Half Reverse Plank
Modification: prep—both knees bent, top foot to the knee, fingertips pointing to the heels
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Half Eastern Intense Stretch Pose in Pose Dedicated to Sage Vasistha on the Forearm
Eka Pada Ardha Purvottanasana in Vasishtasana
(EY-kuh PUH-duh UHR-duh poor-vo-tahn-AHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: One-Legged Reverse Table Top in Pose Dedicated to Sage Vasistha on the Forearm, One-Legged Half Reverse Plank Top in Pose Dedicated to Sage Vasistha on the Forearm
Modification: both knees bent, foot to the knee
Pose Type: standing (on the forearm and the foot)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand Half Eastern Intense Stretch Pose
Eka Hasta Ardha Purvottanasana
(EY-kuh HUH-stuh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: One Hand Reverse Table Top or One Hand Half Reverse Plank
Modification: knees bent, fingertips pointing away from the heels
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASTERN INTENSE STRETCH: LEGS STRAIGHT
Eastern Intense Stretch Pose
Purvottanasana
(poor-vo-tahn-AHS-uh-nuh)
Also Known As: Reverse Plank and Upward Plank Pose
Modification: legs straight, fingertips pointing to the heels
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASTERN INTENSE STRETCH: ONE LEG STRAIGHT, ONE KNEE BENT
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Foot to the Side |
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Parshva Eka Pada Ardha Purvottanasana
(PAHRSH-vuh EY-kuh PUH-duh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Foot to the Side Reverse Table Top, Foot to the Side Half Reverse Plank and Foot to the Side Half Upward Plank Pose
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Keep your hands on the floor on the sides of your hips with fingertips pointing toward your feet. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale, bend your knees, and slide your feet toward your sitting bones. Keep your feet and knees hip-width apart.
3. On the next exhale, press into your hands and feet and lift your sitting bones off the floor. Your shoulders should be on top of your wrists, your knees on top of your ankles, and your torso and thighs parallel to the floor.
4. Exhale, straighten your right leg, and bring it out to the side, flexing the toes of your right foot out to the side. Hold the pose for at least 30, and up to 90, seconds in order to receive full benefits.
5. Inhale and bring your right leg back to the center in line with your left leg. Repeat on the other side. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
6. Inhale and lower your hips to the floor, coming back to the starting position.
Modification: one knee bent, other leg straight out to the side, fingertips pointing to the heels
parshva = side
eka = one
pada = foot or leg
ardha = half
purva = east, the front of the body
ut = intense
tan = to stretch, to extend
Feet Wide Eastern Intense Stretch Pose
Prasarita Pada Purvottanasana
(pruh-SAH-ri-tuh PUH-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Feet Wide Reverse Plank and Feet Wide Upward Plank Pose
Modification: legs straight, toes flexed in, fingertips pointing to the heels
1. side view
2. front view
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASTERN INTENSE STRETCH: FOREARMS ON THE FLOOR
Easy Fish Pose
Sukha Matsyasana
(SUK-uh muhts-YAHS-uh-nuh)
Also Known As: Eastern Intense Stretch Pose Prep. (Purvottanasana Prep.), Reverse Plank Prep.
Modification: head off the floor, forearms on the floor, legs straight
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Eastern Intense Stretch Pose
Purvottanasana
(poor-vo-tahn-AHS-uh-nuh)
Also Known As: Reverse Plank on the Forearms and Upward Plank Pose on the Forearms
Modification: legs straight, forearms on the floor
Pose Type: standing (on the forearms), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Easy Fish Pose
Sukha Matsyasana
(SUK-uh muhts-YAHS-uh-nuh)
Also Known As: Eastern Intense Stretch Pose Prep. (Purvottanasana Prep.), Reverse Plank Prep.
Modification: head off the floor, forearms to the floor; one leg straight, other knee bent, foot flat on the floor
1. straight leg on the floor
2. straight leg off the floor, toes flexed in
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASTERN INTENSE STRETCH: FOREARMS TO FLOOR—ONE LEG OFF FLOOR
Half Fire Log Pose in Easy Fish Pose
Ardha Agnistambhasana in Sukha Matsyasana
(UHR-duh uhg-ni-stuhm-BAHS-uh-nuh in SUK-uh muhts-YAHS-uh-nuh)
Also Known As: Eastern Intense Stretch Pose Prep. (Purvottanasana Prep.), Reverse Plank Prep.
Modification: forearms to the floor, head off the floor
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Easy Fish Pose
Sukha Matsyasana
(SUK-uh muhts-YAHS-uh-nuh)
Also Known As: Eastern Intense Stretch Pose Prep. (Purvottanasana Prep.), Reverse Plank Prep.
Modification: forearms to the floor, head off the floor, sole of the foot to the opposite knee
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved Hand to Foot Pose in Half Eastern Intense Stretch Pose on the Forearm
Parivritta Hasta Padasana in Ardha Purvottanasana
(puh-ri-VRIT-tuh HUH-stuh puh-DAHS-uh-nuh in UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Revolved Hand to Foot Pose in Reverse Table Top, Revolved Hand to Foot Pose in Half Reverse Plank
Modification: forearm on the floor; grabbing onto the outside edge of the foot, leg straight
Pose Type: standing (on the forearm and the foot), twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASTERN INTENSE STRETCH: FOREARMS TO FLOOR—GRABBING ONTO TRICEPS—KNEES BENT
Hands Bound Easy Fish Pose
Baddha Hasta Sukha Matsyasana
(BUH-duh HUH-stuh SUK-uh muhts-YAHS-uh-nuh)
Modification: knees bent, feet to the floor
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Half Eastern Intense Stretch Pose
Baddha Hasta Ardha Purvottanasana
(BUH-duh HUH-stuh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Hands Bound Reverse Table Top, Hands Bound Half Reverse Plank
Pose Type: standing (on the forearms), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reverse Prayer One-Legged Easy Fish Pose
Viparita Namaskar Eka Pada Sukha Matsyasana
(vi-puh-REE-tuh nuh-muhs-KAHR EY-kuh PUH-duh SUK-uh muhts-YAHS-uh-nuh)
Also Known As: Back of the Body Prayer One-Legged Easy Fish Pose (Paschima Namaskara Eka Pada Sukha Matsyasana)
Modification: both knees bent, heel to the knee
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound One-Legged Half Eastern Intense Stretch Pose
Baddha Hasta Eka Pada Ardha Purvottanasana
(BUH-duh HUH-stuh EY-kuh PUH-duh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Hands Bound One-Legged Reverse Table Top, Hands Bound One-Legged Half Reverse Plank
Modification: heel to the knee; grabbing onto the triceps
Pose Type: standing (on the forearms), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASTERN INTENSE STRETCH: FOREARMS TO FLOOR—GRABBING ONTO THE TRICEPS
Hands Bound Easy Fish Pose
Baddha Hasta Sukha Matsyasana
(BUH-duh HUH-stuh SUK-uh muhts-YAHS-uh-nuh)
Modification: one leg straight to the floor; other knee bent, foot to the floor
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Easy Intense Leg Stretch
Baddha Hasta Sukha Uttana Padasana
(BUH-duh HUH-stuh SUK-uh ut-TAHN-uh puh-DAHS-uh-nuh)
Modification: knees bent at 90 degrees, feet off the floor
Pose Type: seated, backbend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASTERN INTENSE STRETCH: ELBOWS ON THE FLOOR—HALF LOTUS
Half Lotus Easy Fish Pose
Ardha Padma Sukha Matsyasana
(UHR-duh PUHD-muh SUK-uh muhts-YAHS-uh-nuh)
Also Known As: Eastern Intense Stretch Pose Prep. (Purvottanasana Prep.), Reverse Plank Prep.
Modification: elbows to the floor, palms to the lower back; one leg in half lotus, other knee bent; heel up
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Lotus Half Eastern Intense Stretch Pose
Ardha Padma Ardha Purvottanasana
(UHR-duh PUHD-muh UHR-duh poor-vo-tahn-AHS-uh-nuh)
Also Known As: Half Lotus Reverse Table Top, Half Lotus Half Reverse Plank
Modification: elbows to the floor, palms to the lower back; one leg in half lotus, other knee bent; heel up
1. right side view
2. left side view
Pose Type: standing (on the elbows, knee and foot), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS DOWN, SPINE ON THE FLOOR
Bridge Whole Body Pose Prep.
Setu Bandha Sarvangasana Prep.
(SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: spine flat on the floor, palms down by the hips, heels down
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Hands Bound Twisted Stomach Pose in Bridge Whole Body Pose Prep.
Supta Baddha Hasta Jatara Parivartanasana in Setu Bandha Sarvangasana Prep.
(SUP-tuh BUH-duh HUH-stuh JAH-tuh-ruh puh-ri-vuhrt-uhn-AHS-uh-nuh in SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: ear resting on a yoga block
Pose Type: supine, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Reclined Hands Bound One Leg Extended Pose in Bridge Whole Body Pose Prep.
Supta Baddha Hasta Utthita Eka Padasana in Setu Bandha Sarvangasana Prep.
(SUP-tuh BUH-duh HUH-stuh UT-ti-tuh EY-kuh puh-DAHS-uh-nuh in SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: arms straight in front, palms facing up
Pose Type: supine
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Reclined Half Bound Lotus Pose in Bridge Whole Body Pose Prep.
Supta Ardha Baddha Padmasana in Setu Bandha Sarvangasana Prep.
(SUP-tuh UHR-duh BUH-duh puhd-MAHS-uh-nuh in SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: grabbing onto the ankle
Pose Type: supine, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS DOWN, ARMS BEHIND THE BACK
Bridge Whole Body Pose
Setu Bandha Sarvangasana
(SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the floor, arms straight; feet in front of the knees
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Uneven Bridge Whole Body Pose
Vishama Setu Bandha Sarvangasana
(VISH-uh-muh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Desk Pose Modification (Dwipadapitam)
Modification: palms down by the heel of the bent leg, other leg straight
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bridge Whole Body Pose
Setu Bandha Sarvangasana
(SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulder Pose (Kandharasana)
Modification: palms down by the heels
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bridge Whole Body Pose
Setu Bandha Sarvangasana
(SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the lower back
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS DOWN, ARMS OVERHEAD & BEHIND THE BACK
Bridge Whole Body Pose
Setu Bandha Sarvangasana
(SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Desk Pose Modification (Dwipadapitam)
Modification: arms straight to the floor over the head, palms facing up
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bridge Whole Body Pose
Setu Bandha Sarvangasana
(SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Upward Bow Pose Prep. (Urdhva Dhanurasana Prep.)
Modification: palms under the shoulders, fingertips pointing to the heels
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Hands Bound Bridge Whole Body Pose
Urdhva Baddha Hasta Setu Bandha Sarvangasana
(OORD-vuh BUH-duh HUH-stuh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Desk Pose Modification (Dwipadapitam)
Pose Type: supine, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Hands Bound Bridge Whole Body Pose
Baddha Hasta Setu Bandha Sarvangasana
(BUH-duh HUH-stuh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS DOWN, GRABBING ONTO THE ANKLES
Hand to Ankle Bridge Whole Body Pose
Hasta Kulpa Setu Bandha Sarvangasana
(HUH-stuh KUL-puh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Desk Pose Modification (Dwipadapitam)
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hand to Ankle Bridge Whole Body Pose
Hasta Kulpa Setu Bandha Sarvangasana
(HUH-stuh KUL-puh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Desk Pose Modification (Dwipadapitam)
Modification: arms crossed
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS DOWN—ONE FOOT OFF THE FLOOR
One Hand to Ankle Bridge Whole Body Pose
Eka Hasta Kulpa Setu Bandha Sarvangasana
(EY-kuh HUH-stuh KUL-puh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: yoga block under the sitting bones; grabbing onto the ankle on the same side, top of the foot to the floor
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand to Ankle Bridge Whole Body Pose
Eka Hasta Kulpa Setu Bandha Sarvangasana
(EY-kuh HUH-stuh KUL-puh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: Arm 1: grabbing onto the ankle of the opposite leg Arm 2: grabbing onto the opposite arm
Pose Type: supine, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Fire Log Pose in One-Legged Hands Bound Bridge Whole Body Pose
Ardha Agnistambhasana in Eka Pada Baddha Hasta Setu Bandha Sarvangasana
(UHR-duh uhg-ni-stuhm-BAHS-uh-nuh in EY-kuh PUH-duh BUH-duh HUH-stuh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: ankle on top of the knee heel down, toes of the top foot pointed
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Lotus One Hand to Ankle Bridge Whole Body Pose
Ardha Baddha Padma Eka Hasta Kulpa Setu Bandha Sarvangasana
(UHR-duh BUH-duh PUHD-muh EY-kuh HUH-stuh KUL-puh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Desk Pose Modification (Dwipadapitam)
Modification: heel down
Pose Type: supine, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS DOWN—ONE LEG TO THE SKY
One-Legged Bridge Whole Body Pose
Eka Pada Setu Bandha Sarvangasana
(EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms down, arms straight on the floor; both knees bent
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Bridge Whole Body Pose
Eka Pada Setu Bandha Sarvangasana
(EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms down, arms straight on the floor; one leg up and straight, knees toward each other
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Bridge Whole Body Pose
Eka Pada Setu Bandha Sarvangasana
(EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Desk Pose Modification (Dwipadapitam)
Modification: palms down by the heel
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Bridge Whole Body Pose
Eka Pada Setu Bandha Sarvangasana
(EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Peacock Stretch Pose (Uttana Mayurasana)
Modification: palms to the lower back
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Both Hands to Ankle One-Legged Bridge Whole Body Pose
Dwi Hasta Kulpa Eka Pada Setu Bandha Sarvangasana
(DWI-huh-stuh KUL-puh EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: grabbing onto the ankle with both hands
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: ONE LEG TO THE SKY
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One-Legged Upward Hands Bound Tip Toe |
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Eka Pada Urdhva Baddha Hasta Prapada Setu Bandha Sarvangasana
(EY-kuh PUH-duh OORD-vuh BUH-duh HUH-stuh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Pose Type: supine, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai(thumbs)
How to Perform the Pose:
1. Begin by lying with your back flat on the floor. Keep your arms by the sides of your torso, hands by the sides of the hips, palms facing down. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale, bend your knees, and slide your feet toward your sitting bones. Keep your feet flat on the floor, parallel to each other and in line with your sitting bones.
3. On the next exhale, push into your arms and feet and lift your hips off the floor until your thighs are parallel to the floor.
4. Inhale, interlock your fingers behind your back, and press your palms together. Exhale as you push through your chest and straighten the arms.
5. Exhale, bring your ankles and feet together. On the next exhale, lift your right leg, pointing your right toes up to the sky (Pose #2).
6. Exhale, bring your left heel up. Inhale, release your arms and bring them out in front of your chest. Exhale as you interlock your fingers, rotate your palms up to the sky and straighten the arms (Pose #1).
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Inhale, lower your right leg, and repeat on the opposite side.
8. On the next inhale, lower your spine to the floor and stretch the legs out in front of you, coming back to the starting position.
Modification: arms extended up to the sky, fingers interlocked, palms facing up, heel up
eka = one
pada = foot or leg
urdhva = upward
baddha = bound
hasta = hand
prapada = tip of the feet
setu = bridge, dam or dike
bandha = lock
sarvanga = the whole body
BRIDGE: HEELS UP
Tip Toe Bridge Whole Body Pose Prep.
Prapada Setu Bandha Sarvangasana Prep.
(PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: spine flat on the floor, palms down by the hips, heels up
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Tip Toe Bridge Whole Body Pose
Prapada Setu Bandha Sarvangasana
(PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms down
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Tip Toe Bridge Whole Body Pose
Prapada Setu Bandha Sarvangasana
(PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the lower back
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Tip Toe Bridge Whole Body Pose
Baddha Hasta Prapada Setu Bandha Sarvangasana
(BUH-duh HUH-stuh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Hands Bound Tip Toe Bridge Whole Body Pose
Urdhva Baddha Hasta Prapada Setu Bandha Sarvangasana
(OORD-vuh BUH-duh HUH-stuh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Pose Type: supine, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
BRIDGE: HEELS UP—ONE LEG CROSSED OVER
Half Fire Log Pose in One-Legged Hands Bound Tip Toe Bridge Whole Body Pose
Ardha Agnistambhasana in Eka Pada Baddha Hasta Prapada Setu Bandha Sarvangasana
(UHR-duh uhg-ni-stuhm-BAHS-uh-nuh in EY-kuh PUH-duh BUH-duh HUH-stuh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: heel up; ankle on top of the knee, toes flexed in
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Uneven Leg Position of Cow Face Pose in One-Legged Tip Toe Bridge Whole Body Pose
Vishama Pada Gomukhasana in Eka Pada Prapada Setu Bandha Sarvangasana
(VISH-uh-muh PUH-duh go-muk-AHS-uh-nuh in EY-kuh PUH-duh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: Arm 1: grabbing onto the foot of the opposite leg Arm 2: grabbing onto the opposite arm
Pose Type: supine, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Lotus One Hand to Ankle Tip Toe Bridge Whole Body Pose
Ardha Baddha Padma Eka Hasta Kulpa Prapada Setu Bandha Sarvangasana
(UHR-duh BUH-duh PUHD-muh EY-kuh HUH-stuh KUL-puh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: heel up
Pose Type: supine, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS UP—ONE LEG EXTENDED TO THE SKY
One-Legged Tip Toe Bridge Whole Body Pose
Eka Pada Prapada Setu Bandha Sarvangasana
(EY-kuh PUH-duh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms down
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Tip Toe Bridge Whole Body Pose
Eka Pada Prapada Setu Bandha Sarvangasana
(EY-kuh PUH-duh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the lower back
1. fingertips pointing to the heel
2. fingertips pointing to the head
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Hands Bound Tip Toe Bridge Whole Body Pose
Eka Pada Baddha Hasta Prapada Setu Bandha Sarvangasana
(EY-kuh PUH-duh BUH-duh HUH-stuh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: leg straight and extended to the sky, heel up
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: HEELS UP—ONE LEG EXTENDED TO THE SKY—“BALLET TOES”
Intense Ankle Stretch One-Legged Bridge Whole Body Pose
Uttana Kulpa Eka Pada Setu Bandha Sarvangasana
(ut-TAHN-uh KUL-puh EY-kuh PUH-duh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the lower back; both knees bent
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Ankle Stretch One-Legged Bridge Whole Body Pose
Uttana Kulpa Eka Pada Setu Bandha Sarvangasana
(ut-TAHN-uh KUL-puh EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the lower back; top leg straight
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand One-Legged Tip Toe Bridge Whole Body Pose
Eka Hasta Eka Pada Prapada Setu Bandha Sarvangasana
(EY-kuh HUH-stuh EY-kuh PUH-duh PRUH-puh-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: lifted leg bent; palm to the lower back, heel up
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BRIDGE: LEGS STRAIGHT—BACK OF THE HEAD TO THE FLOOR
Extended Hand to Big Toe Pose Intense Ankle Stretch One-Legged Bridge Whole Body Pose
Utthita Hasta Padangushtasana in Uttana Kulpa Eka Pada Setu Bandha Sarvangasana
(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in ut-TAHN-uh KUL-puh EY-kuh PUH-duh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Pose Type: supine, backbend, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
BRIDGE: LEGS STRAIGHT—BACK OF THE HEAD TO THE FLOOR
Complete Bridge Whole Body Pose
Paripurna Setu Bandha Sarvangasana
(puh-ri-POOR-nuh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the lower back
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Complete Bridge Whole Body Pose
Eka Pada Paripurna Setu Bandha Sarvangasana
(EY-kuh PUH-duh puh-ri-POOR-nuh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the lower back
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HEAD AND SITTING BONES ON THE FLOOR: KNEES BENT
Half Fish Pose
Ardha Matsyasana
(UHR-duh muhts-YAHS-uh-nuh)
Modification: knees bent; feet flat on the floor, heels toward the sitting bones; palms down to the floor by the heels, elbows to the floor
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Fish Pose
Ardha Matsyasana
(UHR-duh muhts-YAHS-uh-nuh)
Modification: knees bent
1. arms over the head, feet flat on the floor
2. hands by the navel, palms pressed together, fingertips pointing up, both feet in the tip toe position
3. hands by the navel, palms pressed together, fingertips pointing up; one foot in the tip toe position, other leg raised
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HEAD AND SITTING BONES ON THE FLOOR: LEGS STRAIGHT
Fish Pose
Matsyasana
(muhts-YAHS-uh-nuh)
Modification: legs straight on the floor, elbows to the floor, palms down to the floor by the hips
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reverse Prayer Fish Pose
Viparita Namaskar Matsyasana
(vi-puh-REE-tuh nuh-muhs-KAHR muhts-YAHS-uh-nuh)
Also Known As: Back of the Body Prayer Fish Pose (Paschima Namaskara Matsyasana)
Modification: legs straight to the floor
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Leg Stretch
Uttana Padasana
(ut-TAHN-uh puh-DAHS-uh-nuh)
Modification: legs straight on the floor, arms straight in front of the chest, palms pressed together
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HEAD AND SITTING BONES ON THE FLOOR: ONE LEG STRAIGHT, ONE KNEE BENT
Fish Pose
Matsyasana
(muhts-YAHS-uh-nuh)
Modification: 1. one leg straight, other knee bent
2. one leg straight, other knee bent, bent leg crossed over
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Lotus Fish Pose
Ardha Baddha Padma Matsyasana
(UHR-duh BUH-duh PUHD-muh muhts-YAHS-uh-nuh)
Modification: sitting bones on the floor, palm to the floor by the hip
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Lotus Fish Pose
Ardha Baddha Padma Matsyasana
(UHR-duh BUH-duh PUHD-muh muhts-YAHS-uh-nuh)
Modification: one arm straight up to the sky, other arm grabbing onto the inside of the thigh behind the back; leg straight
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HEAD AND SITTING BONES ON THE FLOOR: HANDS AND FEET ON FLOOR—BINDING & GARUDA ARMS AND LEGS
Half Bound Lotus Half Fish Pose
Ardha Baddha Padma Ardha Matsyasana
(UHR-duh BUH-duh PUHD-muh UHR-duh muhts-YAHS-uh-nuh)
Modification: grabbing onto the foot with arm behind the back, fingertips of the other arm touching the floor overhead, elbow bent; knee of the free leg bent
1. heel down
2. heel up
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
Intense Leg Stretch Pose Dedicated to Garuda
Uttana Pada Garudasana
(ut-TAHN-uh PUH-duh guh-ru-DAHS-uh-nuh)
Modification: fingertips and bottom foot to the floor
Pose Type: seated, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
RECLINED BOUND ANGLE POSE & FISH POSE
Reclined Bound Angle Pose
Supta Baddha Konasana
(SUP-tuh BUH-duh ko-NAHS-uh-nuh)
Modification: hands to the inner thighs, palms up
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Bound Angle Pose
Supta Baddha Konasana
(SUP-tuh BUH-duh ko-NAHS-uh-nuh)
Also Known As: Bound Legs Fish Pose (Baddha Pada Matsyasana)
Modification: crown of the head to the floor, grabbing onto the shins, arms on top of the legs
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Fish Pose
Matsyasana
(muhts-YAHS-uh-nuh)
Modification: 1. palms up on the inside of the thighs
2. grabbing onto the big toes, elbows to the floor
3. grabbing onto the forearms, arms up over the head
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HEAD AND SITTING BONES ON THE FLOOR: LEGS AND ARMS OFF THE FLOOR
Reverse Prayer Intense Leg Stretch
Viparita Namaskar Uttana Padasana
(vi-puh-REE-tuh nuh-muhs-KAHR ut-TAHN-uh puh-DAHS-uh-nuh)
Also Known As: Back of the Body Prayer Intense Leg Stretch (Paschima Namaskara Uttana Padasana)
Modification: legs straight and off the floor, ankles crossed
Pose Type: seated, backbend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Leg Stretch
Uttana Padasana
(ut-TAHN-uh puh-DAHS-uh-nuh)
Modification: legs straight and off the floor; arms straight in front of the chest, palms pressed together
Pose Type: seated, backbend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Leg Stretch Pose Dedicated to Garuda
Uttana Pada Garudasana
(ut-TAHN-uh PUH-duh guh-ru-DAHS-uh-nuh)
Modification: legs and arms lifted off the floor
Pose Type: seated, backbend, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
BRIDGE POSE
Complete Bridge Whole Body Pose
Paripurna Setu Bandha Sarvangasana
(puh-ri-POOR-nuh SEY-tu BUHN-duh suhr-vuhng-GAHS-uh-nuh)
Modification: palms to the floor under the shoulders, fingertips pointing to the heels; elbows tucked in, shoulder width apart
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Vajra Cutter Sutra Bridge Pose
Vajracchedika Prajnaparamita Sutra Setu Bandhasana
(vahj-ruh-CHEY-di-kuh pruhj-NAH-puh-ruh-mi-TAH SU-truh SEY-tu buhn-DAHS-uh-nuh)
Modification: forehead to the floor, elbows splaying to the side, arms in “diamond” shape
Pose Type: standing (on the head and feet), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bridge Pose
Setu Bandhasana
(SEY-tu buhn-DAHS-uh-nuh)
Modification: fingertips to the floor and pointing toward the heels
Pose Type: standing (on the head and feet), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bridge Pose
Setu Bandhasana
(SEY-tu buhn-DAHS-uh-nuh)
Modification: arms crossed in front of the chest, hands to the shoulders
Pose Type: standing (on the head and feet), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Bridge Pose
Eka Pada Setu Bandhasana
(EY-kuh PUH-duh SEY-tu buhn-DAHS-uh-nuh)
Modification: fingertips pointing toward the heels, palms flat on the floor
Pose Type: standing (on the head and feet), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOUND ANGLE POSE & LOTUS: BACKBEND
Reclined Bound Angle Pose
Supta Baddha Konasana
(SUP-tuh BUH-duh ko-NAHS-uh-nuh)
Also Known As: Bound Legs Fish Pose (Baddha Pada Matsyasana)
Modification: crown of the head to the floor, grabbing onto the shins under the legs
1. elbows to the floor
2. arms straight, elbows off the floor
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Lotus Peacock
Uttana Padma Mayurasana
(ut-TAHN-uh PUHD-muh muh-yoor-AHS-uh-nuh)
Also Known As: Intense Front Body Stretching and Rejuvenating Lotus Pose (Purvottana Padma Sarvangasana), All Body Parts Lotus Pose (Sarvangasana Padmasana)
Modification: knees on the floor
Pose Type: supine, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOTH KNEES BENT: ONE LEG CROSSED OVER
Eye of the Needle Pose
Sucirandrasana
(soo-chi-ruhn-DRAHS-uh-nuh)
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Leg Position of Cow Face Pose
Supta Pada Gomukhasana
(SUP-tuh PUH-duh go-muk-AHS-uh-nuh)
Modification: knees to the chest, grabbing onto both feet
1. front view
2. side view
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Twisting Fire Log Pose
Supta Parshva Agnistambhasana
(SUP-tuh PAHRSH-vuh uhg-ni-stuhm-BAHS-uh-nuh)
Pose Type: supine, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Leg Position of Half Cow Face Pose
Supta Pada Ardha Gomukhasana
(SUP-tuh PUH-duh UHR-duh go-muk-AHS-uh-nuh)
Modification: knees apart, top foot on the floor
1. one hand to the forehead, other hand on the top knee
2. grabbing onto the shoulders, arms crossed in front of the neck
3. one hand to the top ankle, other hand to the bottom foot
Pose Type: supine, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOTH KNEES BENT: ONE LEG CROSSED OVER—KNEES TO THE FLOOR
Reclined Leg Position of Cow Face Pose
Supta Pada Gomukhasana
(SUP-tuh PUH-duh go-muk-AHS-uh-nuh)
Modification: knees to the floor
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Universal All-Encompassing Diamond Pose
Vishvavajrasana
(vish-vuh-vuhj-RAHS-uh-nuh)
Also Known As: Double Diamond Pose
Modification: foot on top of the knee; hand to the sole of the back foot, other hand resting on the thigh of the front leg, looking straight ahead
Pose Type: supine, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved Universal All-Encompassing Diamond Pose
Parivritta Vishvavajrasana (puh-ri-VRIT-tuh vish-vuh-vuhj-RAHS-uh-nuh)
Also Known As: Revolved Double Diamond Pose
Modification: hand grabbing onto the foot; other hand grabbing onto the opposite knee, looking up to the sky
Pose Type: supine, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved Universal All-Encompassing Diamond Pose
Parivritta Vishvavajrasana (puh-ri-VRIT-tuh vish-vuh-vuhj-RAHS-uh-nuh)
Also Known As: Revolved Double Diamond Pose
Modification: hand grabbing onto the ankle, arm under the thigh; other hand grabbing onto the ankle of the bottom leg, looking straight ahead
Pose Type: supine, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOTH KNEES BENT: KNEES TOGETHER
Reclined Child’s Pose
Supta Balasana
(SUP-tuh bah-LAHS-uh-nuh)
Also Known As: Pelvic Pose (Apanasana)
Modification: binding arms, grabbing onto the triceps
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Wind-Relieving Pose
Vayu Muktyasana
(VAH-yuh muk-TYAHS-uh-nuh)
Also Known As: Wind Releaser Pose (Pavana Muktasana)
Modification: fingers interlocked on top of the shins
Pose Type: supine, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Twisted Stomach Pose
Jatara Parivartanasana
(JAH-tuh-ruh puh-ri-vuhrt-uhn-AHS-uh-nuh)
Also Known As: Reclining Waist Pose Prep.(Supta Madhyasana), Sideways Wind Releaser Pose (Pavana Muktasana)
Modification: knees bent, arms straight out to the sides
Pose Type: supine, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STRAIGHT, ONE KNEE BENT
One-Legged Wind Relieving Pose
Eka Pada Pavana Muktasana
(EY-kuh PUH-duh puh-vuh-nuh muk-TAHS-uh-nuh)
Also Known As: Reclined Big Toe Pose A Prep. (Supta Padangushtasana A Prep.)
Modification: head on the floor, fingers interlocked on top of the shin
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclining Tree Pose
Supta Vrikshasana
(SUP-tuh vrik-SHAHS-uh-nuh)
Also Known As: Reclined Big Toe Pose B Prep. (Supta Padangushtasana B Prep.)
Modification: hand to the bent knee, other hand along side of the torso, toes flexed in
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOTH LEGS STRAIGHT: ONE LEG TO THE SIDE
Revolved Reclining Hand to Foot Pose
Parivritta Supta Hasta Padasana
(puh-ri-VRIT-tuh SUP-tuh HUH-stuh puh-DAHS-uh-nuh)
Modification: legs straight, grabbing onto the inside arch of the foot
Pose Type: supine, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclining Big Toe Pose 2
Supta Padangushtasana 2
(SUP-tuh puhd-ahng-goosh-TAHS-uh-nuh)
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STRAIGHT, ONE KNEE BENT: TWIST
Reclined Lord of the Fishes Pose
Supta Matsyendrasana
(SUP-tuh muhts-yeyn-DRAHS-uh-nuh)
Also Known As: Revolving Reclined Big Toe Pose Prep. (Parivritta Supta Padangushtasana Prep.), Revolved Reclining Tree Pose (Parivritta Supta Vrikshasana)
Modification: knee bent at 90 degrees
Pose Type: supine, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
GARUDA LEGS: TWISTS
Sideways Reclining Leg Position of the Pose Dedicated to Garuda
Parshva Supta Pada Garudasana
(PAHRSH-vuh SUP-tuh PUH-duh guh-ru-DAHS-uh-nuh)
Modification: hand resting on the top knee, other arm to the floor along side the torso, looking to the side; arms straight out to the side, looking straight ahead
Pose Type: supine, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
BOTH LEGS STRAIGHT AND TOGETHER: TWIST
Twisted Stomach Pose
Jathara Parivartanasana
(JAH-tuh-ruh puh-ri-vuhrt-uhn-AHS-uh-nuh)
Also Known As: Reclining Waist Pose (Supta Madhyasana)
Modification: legs and arms straight
Pose Type: supine, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
ONE LEG STRAIGHT, ONE KNEE BENT: LEG CRADLE & HALF HAPPY BABY POSE
Reclined Baby Cradle Pose
Supta Hindolasana
(SUP-tuh hin-do-LAHS-uh-nuh)
Modification: back leg straight
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined One Hand to Foot Pose
Supta Eka Hasta Padasana
(SUP-tuh EY-kuh HUH-stuh puh-DAHS-uh-nuh)
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HAPPY BABY POSE & ONE FOOT BEHIND THE HEAD
Happy Baby Pose
Sukha Balasana
(SUK-uh bahl-AHS-uh-nuh)
Also Known As: Happy Baby Pose (Ananda Balasana)
Modification: grabbing onto the big toes of the feet
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Star Pose
Supta Tarasana
(SUP-tuh tah-RAHS-uh-nuh)
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Happy Baby Pose
Sukha Balasana
(SUK-uh bahl-AHS-uh-nuh)
Also Known As: Happy Baby Pose (Ananda Balasana)
Modification: arms crossed, grabbing onto the outside edges of the feet
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined One Hand to Foot Pose
Supta Eka Hasta Padasana
(SUP-tuh EY-kuh HUH-stuh puh-DAHS-uh-nuh)
Modification: grabbing onto the back foot, heel to the sitting bone, toes pointed to the floor
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined One Hand to Foot One Leg Behind the Head Pose in Infinity Pose
Supta Eka Hasta Pada Eka Pada Shirshasana in Anantasana
(SUP-tuh EY-kuh-HUH-stuh PUH-duh EY-kuh PUH-duh sheer-SHAS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Modification: bottom knee to the floor, toes pointing up to the sky
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Leg Behind the Head in Infinity Pose
Eka Pada Shirshasana in Anantasana
(EY-kuh PUH-duh sheer-SHAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Modification: bottom heel toward the hip
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE AND BOTH FEET BEHIND THE HEAD
Pose Dedicated to Bhairava in Half Upward Facing Western Intense Stretch 2
Bhairavasana in Ardha Urdhva Mukha Paschimottanasana 2
(b-eye-ruh-VAHS-uh-nuh in UHR-duh OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Bhairava in Half Upward Facing Forward Bend 2
Modification: 1. front view
2. back view
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Yogic Sleep Pose
Baddha Hasta Yoganidrasana
(BUH-duh HUH-stuh yo-guh-ni-DRAHS-uh-nuh)
Modification: hands bound
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HORIZONTAL SPLITS
Reclined Angle Pose
Supta Konasana
(SUP-tuh ko-NAHS-uh-nuh)
Modification: back flat on the floor, feet lifted off the floor, grabbing onto the big toes
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Angle Pose
Supta Konasana
(SUP-tuh ko-NAHS-uh-nuh)
Modification: back flat on the floor, toes to the floor, grabbing onto the outside edges of the feet
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Angle Pose
Supta Konasana
(SUP-tuh ko-NAHS-uh-nuh)
Modification: back flat on the floor, feet lifted off the floor, arms straight out to the sides, palms down to the floor
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sideways Reclined Angle Pose
Parshva Supta Konasana
(PAHRSH-vuh SUP-tuh ko-NAHS-uh-nuh)
Modification: back flat on the floor, head turning to side Side 1: leg in the air; arm straight on the floor, palm facing up
Side 2: leg on the floor, grabbing onto the big toe
Pose Type: supine, twist
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Half Bound Reclined Angle Pose
Parivritta Ardha Baddha Supta Konasana
(puh-ri-VRIT-uh UHR-duh BUH-duh SUP-tuh ko-NAHS-uh-nuh)
Modification: both legs straight Side 1: leg pointing to the sky; arm wrapping around the back, hand to the inside of the hip on the opposite side
Side 2: leg on the floor, opposite hand grabbing onto the foot
Pose Type: supine, twist, binding
Drishti Point: Hastagrai or Hastagre (hands), Padayoragrai or Padayoragre (toes/feet)
ONE LEG STRAIGHT TO THE SKY, ONE LEG CROSSED OVER
Upward Facing Western Intense Stretch
Urdhva Mukha Paschimottanasana
(OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Forward Bend
Modification: legs crossed, one arm threaded through the legs, other hand to the center of the chest
Pose Type: supine, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Reclined Hands Bound Pose Dedicated to Astavakra
Supta Baddha Hasta Ashtavakrasana
(SUP-tuh BUH-duh HUH-stuh uhsh-tuh-vuh-KRAHS-uh-nuh)
Also Known As: Reclined Hands Bound Eight Angle Pose
Modification: ankles crossed
Pose Type: supine, forward bend, twist, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE KNEE BENT TO THE BACK, OTHER LEG STRAIGHT
One-Legged Reclined Hero Pose
Eka Pada Supta Virasana
(EY-kuh PUH-duh SUP-tuh veer-AHS-uh-nuh)
Modification: straight leg lifted, fingers interlocked on the back of the thigh
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Reclined Hero Pose
Eka Pada Supta Virasana
(EY-kuh PUH-duh SUP-tuh veer-AHS-uh-nuh)
Modification: leg straight out to the side, grabbing onto the outside edge of the foot
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Reclined Hero Pose
Eka Pada Supta Virasana
(EY-kuh PUH-duh SUP-tuh veer-AHS-uh-nuh)
Modification: leg straight on the floor, toes flexed in; arms straight out to the sides, palms facing up
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE KNEE BENT TO THE BACK, OTHER LEG BENT
One-Legged Reclined Hero Pose
Eka Pada Supta Virasana
(EY-kuh PUH-duh SUP-tuh veer-AHS-uh-nuh)
Modification: Leg 1: in Hero Pose (Virasana)
Leg 2: knee up to the sky, heel to the sitting bones; arms up over the head, palms facing up
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Reclined Hero Pose
Eka Pada Supta Virasana
(EY-kuh PUH-duh SUP-tuh veer-AHS-uh-nuh)
Modification: Leg 1: in Hero Pose (Virasana)
Leg 2: knee toward the chest, toes flexed in; fingertips interlocked on top of the knee
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Angle Pose in One-Legged Reclined Hero Pose
Ardha Baddha Konasana in Eka Pada Supta Virasana
(UHR-duh BUH-duh ko-NAHS-uh-nuh in EY-kuh PUH-duh SUP-tuh veer-AHS-uh-nuh)
Modification: arms up over the head, palms facing upward
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Hero Pose
Supta Virasana
(SUP-tuh veer-AHS-uh-nuh)
Also Known As: Bed Pose B (Paryankasana B)
Modification: arms up over the head, palms facing upward
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
TOES TURNED OUT TO THE SIDE: ONE KNEE BENT TO THE BACK, OTHER LEG BENT
Reclined One-Legged Thunderbolt Pose
Supta Eka Pada Vajrasana
(SUP-tuh EY-kuh PUH-duh vuhj-RAHS-uh-nuh)
Modification: Leg 1: in Thunderbolt Pose (Vajrasana)
Leg 2: knee up to the sky, heel to the sitting bones; arms up over the head, fingers interlocked, palms facing out
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined One-Legged Thunderbolt Pose
Supta Eka Pada Vajrasana
(SUP-tuh EY-kuh PUH-duh vuhj-RAHS-uh-nuh)
Modification: Leg 1: in Thunderbolt Pose (Vajrasana)
Leg 2: knee up to the sky, sole of the foot to the thigh; arms up over the head, fingers interlocked, palms facing out
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined One-Legged Thunderbolt Pose
Supta Eka Pada Vajrasana
(SUP-tuh EY-kuh PUH-duh vuhj-RAHS-uh-nuh)
Modification: Leg 1: in Thunderbolt Pose (Vajrasana)
Leg 2: knee bent at 90 degrees, heel off the floor; arms up over the head, fingers interlocked, palms facing out
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Complete Thunderbolt Pose
Supta Paripurna Vajrasana
(SUP-tuh puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Modification: arms up over the head, fingers interlocked, palms facing out
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
TOES TURNED OUT TO THE SIDE: ONE KNEE BENT TO THE BACK, OTHER LEG STRAIGHT & FOREARM POSES
Reclined One-Legged Thunderbolt Pose
Supta Eka Pada Vajrasana
(SUP-tuh EY-kuh PUH-duh vuhj-RAHS-uh-nuh)
Modification: leg straight to the floor, toes flexed in; arms up over the head, fingers interlocked, palms facing out
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined One-Legged Thunderbolt Pose
Supta Eka Pada Vajrasana
(SUP-tuh EY-kuh PUH-duh vuhj-RAHS-uh-nuh)
Modification: leg straight and lifted off the floor by using a Yoga strap
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined One-Legged Thunderbolt Pose
Supta Eka Pada Vajrasana
(SUP-tuh EY-kuh PUH-duh vuhj-RAHS-uh-nuh)
Modification: forearms to the floor in a backbend, one leg straight to the floor, toes flexed in, other leg in Thunderbolt Pose (Vajrasana)
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Complete Thunderbolt Pose
Supta Paripurna Vajrasana
(SUP-tuh puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Modification: forearms to the floor in a backbend
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
VERTICAL SPLITS: SCISSOR LEGS—BOTH KNEES BENT & ONE KNEE BENT, ONE LEG STRAIGHT
Reclining Both Hands to the Leg Pose
Supta Dwi Hasta Padasana
(SUP-tuh DWI-huh-stuh puh-DAHS-uh-nuh)
Modification: elbows bent, triceps on the floor, fingers interlocked behind the back of the thigh Leg 1: slight knee bend, foot flat on the floor Leg 2: knee bent at 90 degrees, knee toward the chest
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Padayoragrai or Padayoragre (toes/feet)
Reclining Half One Leg Extended Pose
Supta Ardha Utthita Eka Padasana
(SUP-tuh UHR-duh UT-ti-tuh EY-kuh puh-DAHS-uh-nuh)
Modification: palms flat to the floor on the sides.
Leg 1: straight up to the sky Leg 2: knee bent, foot flat to the floor, heel to the sitting bones
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Reclining Both Hands to the Leg Pose
Supta Dwi Hasta Padasana
(SUP-tuh DWi-huh-stuh puh-DAHS-uh-nuh)
Modification: grabbing onto the calf muscle, elbows bent Leg 1: straight and toward the chest Leg 2: knee bent, foot flat to the floor
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Reclining Both Hands to the Leg Pose
Supta Dwi Hasta Padasana
(SUP-tuh DWI-huh-stuh puh-DAHS-uh-nuh)
Modification: grabbing onto the calf muscle, elbows bent at 90 degrees, nose toward the shin Leg 1: straight and toward the chest Leg 2: knee bent, foot flat to the floor
Pose Type: supine, forward bend, core
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
VERTICAL SPLITS: SCISSOR LEGS—BOTH LEGS STRAIGHT
Reclining One Leg Extended Pose
Supta Utthita Eka Padasana
(SUP-tuh UT-ti-tuh EY-kuh puh-DAHS-uh-nuh)
Modification: palms flat to the floor on the sides Leg 1: straight up to the sky Leg 2: straight out on the floor, toes flexed in
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Reclining Big Toe Pose 1
Supta Padangushtasana 1
(SUP-tuh puhd-uhng-goosh-TAHS-uh-nuh)
Modification: back flat on the floor
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Reclining Big Toe Pose 1
Supta Padangushtasana 1
(SUP-tuh puhd-uhng-goosh-TAHS-uh-nuh)
Modification: head and shoulders off the floor, nose to the shin
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Reclining Both Hands to the Leg Pose
Supta Dwi Hasta Padasana
(SUP-tuh DWI-huh-stuh puh-DAHS-uh-nuh)
Modification: head and shoulders off the floor, nose to the shin, toes pointed
Pose Type: supine, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclining One Hand to the Leg Pose
Supta Eka Hasta Padasana
(SUP-tuh EY-kuh HUH-stuh puh-DAHS-uh-nuh)
Modification: hand to opposite leg, head and shoulders off the floor, nose to the shin, toes flexed in
Pose Type: supine, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclining One Leg Extended Pose
Supta Utthita Eka Padasana
(SUP-tuh UT-ti-tuh EY-kuh puh-DAHS-uh-nuh)
Modification: palms flat to the floor on the sides, head and shoulders off the floor, nose to the knee, bottom toes flexed in
Pose Type: supine, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
BOTH LEGS STRAIGHT AND TOGETHER
Reclining Legs Extended Pose
Supta Utthita Padasana
(SUP-tuh UT-ti-tuh puh-DAHS-uh-nuh)
Modification: arms crossed in front of the chest
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Reclining Legs Extended Pose
Supta Utthita Padasana
(SUP-tuh UT-ti-tuh puh-DAHS-uh-nuh)
Modification: arms straight up to the sky
1. arms and legs perpendicular to the floor
2. arms and legs slightly lowered toward the floor
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands)
Half Upward Facing Western Intense Stretch 2
Ardha Urdhva Mukha Paschimottanasana 2
(UHR-duh OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Half Upward Facing Forward Bend, Upward Facing Western Intense Stretch Pose 2 Prep. (Urdhva Mukha Paschimottanasana 2 Prep.)
Modification: grabbing onto the calf muscles
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Upward Facing Western Intense Stretch 2
Urdhva Mukha Paschimottanasana 2
(OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Forward Bend 2
Pose Type: supine, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
SUPINE LOTUS & CORPSE POSE
Reclining Lotus Pose
Supta Padmasana
(SUP-tuh puhd-MAHS-uh-nuh)
Also Known As: Fish Pose (Matsyasana)
Modification: back flat on the floor; arms up over the head, palms facing up
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Side Corpse Pose
Parshva Shavasana
(PAHRSH-vuh shuh-VAHS-uh-nuh)
Also Known As: Belly Twist (Jataraparivritti)
Modification: 1. head turned to the opposite side of feet
2. looking straight ahead
Pose Type: supine, side bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
Corpse Pose
Shavasana
(shuh-VAHS-uh-nuh)
Also Known As: Dead Pose (Mrtasana)
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
