2,100 Asanas: The Complete Yoga Poses (2015)
Standing Poses
MOUNTAIN POSE
SIDE BENDS
STANDING BACKBENDS
ONE LEG STANDING BALANCE
STANDING FORWARD BENDS
LEGS WIDE
DOWNWARD DOG
INTENSE SIDE STRETCH
TRIANGLE POSE
WARRIOR AND SIDE ANGLE POSES
LUNGES AND KNEELING POSES
SQUATS
MOUNTAIN POSE: HANDS BELOW THE HEAD
Mountain Pose
Tadasana
(tuh-DAHS-uh-nuh)
Also Known As: Equal Steady Standing, State of Balance (Samasthiti)
Modification: palms rotated forward
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Mountain Pose with Hands in Prayer
Tadasana Namaskar
(tuh-DAHS-uh-nuh nuh-muhs-KAHR)
Modification: hands in Anjali Mudra (Hands in Prayer); feet to the front, toes lifted
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Reverse Prayer Mountain Pose
Viparita Namaskar Tadasana
(vi-puh-REE-tuh nuh-muhs-KAR tuh-DAHS-uh-nuh)
Also Known As: Penguin Pose, Back of the Body Prayer Mountain Pose (Paschima Namaskara Tadasana)
Modification: feet rotated out
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Hands Bound Mountain Pose
Baddha Hasta Tadasana
(BUH-duh HUH-stuh tuh-DAHS-uh-nuh)
Pose Type: standing
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
MOUNTAIN POSE: HANDS ABOVE THE HEAD & TANDAVA AND LASYA DANCE MODIFICATIONS
Upward Salute Pose
Urdhva Hastasana
(OORD-vuh huh-STAHS-uh-nuh)
Also Known As: Volcano Pose
Modification: arms shoulder width apart
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Upward Salute Pose
Urdhva Hastasana
(OORD-vuh huh-STAHS-uh-nuh)
Also Known As: Volcano Pose
Modification: palms pressed together
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Mountain Pose—Raised Bound Hands
Tadasana Urdhva Baddha Hastasana
(tuh-DAHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Also Known As: Mountain Pose (Parvatasana)
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Mountain Pose
Tadasana
(tuh-DAHS-uh-nuh)
Modification: shoulder opener, intense version
Pose Type: standing
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Inspired by Parvati’s Graceful Dance
Lasyasana
(lahs-YAHS-uh-nuh)
Modification: both legs straight; one leg extended to the front, heel up; one arm up over the head reaching to the floor, other arm reaching up to the sky; deep backbend
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SIDE BENDS: FEET TOGETHER, ARMS UP OVER THE HEAD & TANDAVA AND LASYA DANCE MODIFICATIONS
Standing Crescent Pose
Indudalasana
(in-doo-duh-LAHS-uh-nuh)
Modification: grabbing onto the wrist of the top hand
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Sideways Mountain Pose—Raised Bound Hands
Parshva Tadasana Urdhva Baddha Hastasana
(PAHRSH-vuh tuh-DAHS-uh-nuh OORD-vuh BUH-duh HUH-STAHS-uh-nuh)
Also Known As: Side Bending Pose (Parshva Bhangi)
Pose Type: standing, side bend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Upward Mountain Pose—Raised Bound Hands
Parivritta Urdhva Tadasana Urdhva Baddha Hastasana
(puh-ri-VRIT-tuh OORD-vuh tuh-DAHS-uh-nuh OORD-vuh BUH-duh HUH-STAHS-uh-nuh)
Also Known As: Side Bending Pose (Parshva Bhangi)
Pose Type: standing, side bend, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One-Legged Standing Crescent Pose
Eka Pada Indudalasana
(EY-kuh PUH-duh in-doo-LAHS-uh-nuh)
Modification: grabbing onto the wrist
Pose Type: standing one-legged balance, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Side Stretch Pose
Parshvasana
(pahrsh-VAH-suh-nuh)
Modification: fingers interlocked, palms pressed together
Pose Type: standing, side bend
Drishti Point: Nasagrai or Nasagre (nose), Urdhva or Antara Drishti (up to the sky)
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-suh-nuh)
Modification: heels down, legs crossed, arms up over the head
Pose Type: standing, side bend, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
TANDAVA AND LASYA DANCE MODIFICATIONS
Pose Inspired by Parvati’s Graceful Dance
Lasyasana
(lahs-YAHS-uh-nuh)
Modification: legs crossed, knees bent; one hand on the hip, one arm over the head
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Inspired by Parvati’s Graceful Dance
Lasyasana
(lahs-YAHS-uh-nuh)
Modification: front leg ankle stretch, both knees bent, legs crossed, one arm toward the opposite knee, other arm up over the head
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SIDE BENDS: ONE ARM UP OVER THE HEAD, OTHER ARM ALONG THE SIDE OF TORSO
One Hand Side Stretch Pose
Eka Hasta Parshvasana
(EY-kuh HUH-stuh pahrsh-VAH-suh-nuh)
Modification: one arm up over the head, other hand sliding down the leg
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SIDE BENDS: ONE ARM UP OVER THE HEAD, OTHER ARM ALONG THE SIDE OF TORSO
Swaying Palm Tree Pose |
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Tiryak Tala-Vrikshasana
(TIR-yuhk TAHL-uh-vrik-SHAHS-uh-nuh)
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Inhale; step your feet slightly wider than shoulder-distance apart with toes facing forward and feet parallel to each other. Expand your chest and hold your arms straight out to the sides, parallel to the floor.
3. Exhale as you side bend to the left, dropping your left hand either to the side of the left thigh or the left shin. (Avoid putting pressure on the knee joint.) Bring your right arm over head and bend it at the elbow.
4. Inhale as you rotate your chest up to the sky; do not collapse it forward. Feel the deep stretch on the right side of your torso as you look toward your right hand (Pose #1).
5. On your next exhale, try to reach your right arm over your head with fingertips pointing toward the floor (Pose #2).
6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale as you release the pose. Inhale as you press strongly into both feet to come up.
7. Exhale, come back to Mountain Pose (Tadasana), and repeat on the left side.
Modification: elbow of the top arm bent
1. mild version
2. intense version
tiryak = horizontally, sideways, obliquely, across
tala-vrikshasana = palm tree
STANDING BACKBENDS: LEGS STRAIGHT
Hands Bound Rising Standing Locust Pose
Baddha Hasta Utthita Stiti Shalabhasana
(BUH-duh HUH-stuh UT-ti-tuh STI-ti shuh-luh-BAHS-uh-nuh)
Also Known As: Baddha Hasta Utthita Nindra Shalabhasana
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sun Salutation Pose—Raised Bound Hands
Surya Namaskarasana Urdhva Baddha Hastasana
SOOR-yuh nuh-muhs-kahr-AHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Pose Type: standing, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Rising Standing Cobra Pose
Utthita Stiti Bhujangasana
(UT-ti-tuh STI-ti bu-juhng-AHS-uh-nuh)
Also Known As: Utthita Nindra Bhujangasana
Modification: toes down, hands on the front of the knees
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sun Salutation Pose
Surya Namaskarasana
(SOOR-yuh nuh-muhs-kahr-AHS-uh-nuh)
Modification: palms facing up
Pose Type: standing, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Sun Salutation Pose
Surya Namaskarasana
(SOOR-yuh nuh-muhs-kahr-AHS-uh-nuh-uh-nuh)
Modification: fingers interlocked, pointer fingers out
Pose Type: standing, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Reverse Facing Intense Stretch Pose
Tiryang Mukhottanasana
(TEER-yuhng mu-ko-tahn-AHS-uh-nuh)
Also Known As: Full Wheel Pose (Purna Chakrasana)
Modification: grabbing onto the shins
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reverse Facing Intense Stretch Pose
Tiryang Mukhottanasana
(TEER-yuhng mu-ko-tahn-AHS-uh-nuh)
Modification: grabbing onto the front of the knees
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
STANDING BACKBENDS: KNEES BENT
Standing Upward Facing Intense Ankle Stretch Bow Pose
Stiti Urdhva Mukgattana Kulpa Dhanurasana
(STI-ti OORD-vuh mu-ko-TAH-nuh KUL-puh duh-nur-AHS-uh-nuh)
Also Known As: Nindra Urdhva Mukgattana Kulpa Dhanurasana
Modification: hands to the heels
Pose Type: standing, backbend, balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STANDING BALANCE: KNEE BENT—HEEL TO THE SITTING BONES
One Hand to Foot Rising Standing One-Legged Frog Pose
Eka Hasta Pada Utthita Stiti Eka Pada Bhekasana
(EY-kuh HUH-stuh PUH-duh UT-ti-tuh STI-ti EY-kuh PUH-duh bey-KAHS-uh-nuh)
Also Known As: Eka Hasta Pada Utthita Nindra Eka Pada Bhekasana
Modification: grabbing onto the foot, arm crossed in front; foot toward the glutes
Pose Type: standing one-legged balance, binding
Drishti Point: Hastagrai or Hastagre (hands)
Lord of the Dance Pose
Natarajasana
(NAH-tuh-rahj-AHS-uh-nuh)
Modification: one hand to foot, foot toward the glutes
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Both Hands to Foot Rising Standing One-Legged Frog Pose
Dwi Hasta Pada Utthita Stiti Eka Pada Bhekasana
(dwi-huh-stuh PUH-duh UT-ti-tuh STI-ti EY-kuh PUH-duh bey-KAHS uh-nuh)
Also Known As: Dwi Hasta Pada Utthita Nindra Eka Pada Bhekasana
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: KNEE BENT—HEEL TO THE SITTING BONES—HALF FORWARD BEND
Bowing with Respect Lord of the Dance Pose
Nantum Natarajasana
(NUHN-tum NAH-tuh-rahj-AHS-uh-nuh)
Modification: half forward bend, both hands to the back foot, foot toward the glutes
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Half Bound Bowing with Respect Lord of the Dance Pose
Ardha Baddha Nantum Natarajasana
(UHR-duh BUH-duh NUHN-tum NAH-tuh-rahj-AHS-uh-nuh)
Modification: grabbing onto the back foot with opposite hand
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Half Moon Bow Pose Prep.
Ardha Chandrachapasana Prep.
(UHR-duh CHUHN-druh-chahp-AHS-uh-nuh)
Modification: grabbing onto the back foot with the hand on the same side
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Hand to Foot Revolved Half Moon Bow Pose
Hasta Pada Parivritta Ardha Chandrachapasana
(HUH-stuh PUH-duh puh-ri-VRIT-tuh UHR-duh CHUHN-druh-chahp-AHS-uh-nuh)
Also Known As: Lord of the Dance Pose Modification (Natarajasana)
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Bound Unsupported Bound One-Legged Intense Stretch Pose Prep.
Ardha Baddha Niralamba Baddha Eka Pada Uttanasana Prep.
(UHR-duh BUH-duh nir-ah-LUHM-buh BUH-duh EY-kuh PUH-duh ut-tahn-AHS-uh-nuh)
Also Known As: Lord of the Dance Pose Prep. Modification (Natarajasana Prep.) and Half Bound Unsupported Bound One-Legged Forward Bend Prep.
Modification: one hand to the floor
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Hastagrai or Hastagre (hands), Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: KNEE BENT—HEEL TO THE SITTING BONES—FORWARD BEND
One Leg Stretched Upward Pose Prep.
Urdhva Prasarita Ekapadasana Prep.
(OORD-vuh pruh-SAH-ri-tuh EY-kuh-puh-DAHS-uh-nuh)
Modification: top leg bent, heel toward the glutes; both palms to the floor
Pose Type: standing one-legged balance, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Unsupported Bound One Foot Intense Stretch Pose
Niralamba Baddha Eka Pada Uttanasana
(nir-ah-LUHM-buh BUH-duh EY-kuh PUH-duh ut-TAHS-uh-nuh)
Also Known As: Unsupported Bound One Foot Full Forward Bend
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: KNEE BENT—HALF FORWARD BEND
Revolved Half Moon Bow Pose
Parivritta Ardha Chandrachapasana
(puh-ri-VRIT-tuh UHR-duh CHUHN-druh-chahp-AHS-uh-nuh)
Pose Type: standing one-legged balance, backbend, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky), Padhayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands)
Pose Dedicated to Yogi Gitananda
Gitanandasana
(geet-ah-nuhn-DAHS-uh-nuh)
Also Known As: Lord of the Dance Pose Modification (Natarajasana)
Modification: foot away from the head
Pose Type: standing one-legged balance, backbend, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Pose Dedicated to Yogi Gitananda
Gitanandasana
(geet-ah-nuhn-DAHS-uh-nuh)
Also Known As: Lord of the Dance Pose Modification (Natarajasana)
Modification: foot to the head
Pose Type: standing one-legged balance, backbend, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STANDING BALANCE: HANDS BOUND BEHIND THE BACK
Toppling Tree Pose
Patan Vrikshasana
(PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: both knees bent
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Toppling Tree Pose
Patan Vrikshasana
(PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: both legs straight
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STANDING BALANCE: KNEE BENT—FOOT TO THE ELBOW CREASE
Lord of the Dance Pose Prep.
Natarajasana Prep.
(NAH-tuh-rahj-AHS-uh-nuh)
Modification: foot to the elbow crease, arms open to the sides, elbows bent
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Prayer Lord of the Dance Pose
Namaskar Natarajasana
(nuh-muhs-KAHR NAH-tuh-rahj-AHS-uh-nuh)
Modification: foot to the elbow crease
Pose Type: standing one-legged balance, backbend
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Moon Bow Pose Prep.
Ardha Chandrachapasana Prep.
(URH-duh chuhn-druh-chahp-AHS-uh-nuh)
Modification: foot to the elbow crease
Pose Type: standing one-legged balance, backbend, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
ONE LEG STANDING BALANCE: KNEE BENT BEHIND
Lord of the Dance Pose
Natarajasana
(NAH-tuh-rahj-AHS-uh-nuh)
Also Known As: Baby Dancer’s Pose (Bala Natarajasana)
Modification: hand to the foot on the same side using an under-head grip, back knee bent
1. thigh parallel to the floor
2. thigh 45 degrees to the floor, half forward bend
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
ONE LEG STANDING BALANCE: KNEE BENT BEHIND
Hand Position of Mermaid Pose in Bowing With Respect |
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Hasta Naginyasana in Nantum Natarajasana
(HUH-stuh nuh-gin-YAHS-uh-nuh in nan-toom NAH-tuh-rahj-AHS-uh-nuh)
Pose Type: standing one legged balance, backbend, forward bend
Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Inhale and bring your weight onto the left foot. Exhale as you bend your right knee, grab onto the right foot with your right hand, and bring your right heel to your right sitting bone. Keep your standing leg strong and straight by pulling the knee cap up and engaging the front thigh muscles (quadriceps). Keep your knees together.
3. On the next exhale, start pushing your right foot back and up to the sky, while tipping your torso forward.
4. Exhale as you bring the right foot to the right elbow crease and bend your right arm to keep the foot in place.
5. Inhale as you reach your left arm out in front of you. Exhale, bend the left elbow, and grab onto the right hand with your left hand (Pose #2). This is the arm position of Mermaid Pose (Hasta Naginyasana).
6. To deepen the shoulder stretch, on the next exhale start walking your left hand down your left forearm. Grab first onto the left elbow and then to your left tricep (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. Exhale as you release the pose, come back to Mountain Pose (Tadasana), and repeat on the right side.
hasta = hand
naga = great mythological snake
nantum = to bow with respect
Nataraj = name of Shiva as a cosmic dancer
Open Heart Lord of the Dance Pose
Anahata Chakra Natarajasana
(uhn-AH-huh-tuh CHUHK-ruh NAH-tuh-rahj-AHS-uh-nuh)
Modification: back knee bent, arms open to the sides, foot working toward the head
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lord of the Dance Pose
Natarajasana
(NAH-tuh-rahj-AHS-uh-nuh)
Modification: hand to opposite foot using an under-head grip, back knee bent
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lord of the Dance Pose
Natarajasana
(NAH-tuh-rahj-AHS-uh-nuh)
Modification: standing leg bent, heel to the floor; hand to the foot on the same side using an overhead grip, foot to the shoulder
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Lord of the Dance Pose
Natarajasana
(NAH-tuh-rahj-AHS-uh-nuh)
Also Known As: Lord of the Dance Pose 1 (Natarajasana 1)
Modification: both hands grabbing onto the back foot with overhead grip, foot away from the head
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STANDING BALANCE: GRABBING ONTO THE BACK KNEE
Bound Lord of the Dance Pose
Baddha Natarajasana
(BUH-duh NAH-tuh-rahj-AHS-uh-nuh)
Also Known As: Yogi Yogananda Pose (Yoganandasana)
Modification: hand binding to the knee on the same side of the body; back foot away from the head
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Lord of the Dance Pose
Baddha Natarajasana
(BUH-duh NAH-tuh-rahj-AHS-uh-nuh)
Modification: one hand binding to the knee on the same side of the body, other arm crossed in front of the neck
1. left side view
2. right side view
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Bound Lord of the Dance Pose
Baddha Natarajasana
(BUH-duh NAH-tuh-rahj-AHS-uh-nuh)
Also Known As: Yogi Yogananda Pose (Yoganandasana)
Modification: hand binding to the inside of the thigh on the same side of the body, back foot away from the head
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Supported Sideways Hand to Knee Lord of the Dance Pose
Salamba Parshva Hasta Janu Natarajasana
(sah-LUHM--buh PAHRSH-vuh HUH-stuh JAH-nu NAH-tuh-rahj-AHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Unsupported Sideways Hand to Knee Lord of the Dance Pose
Niralamba Parshva Hasta Janu Natarajasana
(nir-ah-LUHM-buh-nuh PAHRSH-vuh HUH-stuh JAH-nu NAH-tuh-rahj-AHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ONE LEG STANDING BALANCE: KNEE BENT IN FRONT
Hand Bound Rising Standing Wind Relieving Pose Prep.
Baddha Hasta Utthita Stiti Vayu Muktyasana Prep.
(BUH-duh HUH-stuh UT-ti-tuh STI-ti VAH-yu muk-TYAHS-uh-nuh)
Also Known As: Baddha Hasta Utthita Nindra Vayu Muktyasana Prep.
Modification: knee of the standing leg bent; fingertips to elbows, arms parallel to the floor, knee of the lifted leg to the forearm
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Standing Rising One-Legged Chin to Knee Pose Prep.
Stiti Utthita Eka Pada Chibi Janu Shirshasana Prep.
(STI-ti UT-ti-tuh EY-kuh PUH-duh CHI-bi JAH-nu sheer-SHAHS-uh-nuh)
Also Known As: Nindra Utthita Eka Pada Chibi Janu Shirshasana Prep.
Modification: 1. arms wrapped around the shin 2. fingers interlocked over the shin
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: KNEE BENT IN FRONT—BINDING & TWISTS
Standing Rising Wind Relieving Pose
Stiti Utthita Vayu Muktyasana
(STI-ti UT-ti-tuh VAH-yu muk-TYAHS-uh-nuh)
Also Known As: Nindra Utthita Vayu Muktyasana; Standing Pose Dedicated to Marichi (Nindra Marichyasana)
Modification: standing up straight
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Prayer Standing Rising Wind Relieving Pose
Parivritta Namaskar Stiti Utthita Vayu Muktyasana
(puh-ri-VRIT-tuh nuh-muhs-KAHR STI-ti UT-ti-tuh VAH-yu mukTYAHS-uh-nuh)
Also Known As: Parivritta Namaskar Nindra Utthita Vayu Muktyasana
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Bound Standing Rising Wind Relieving Pose
Parivritta Baddha Stiti Utthita Vayu Muktyasana
(puh-ri-VRIT-tuh BUH-duh STI-ti UT-ti-tuh VAH-yu muk-TYAHS-uh-nuh)
Also Known As: Parivritta Baddha Nindra Utthita Vayu Muktyasana
Modification: binding around the back of the thigh
1. foot on the knee
2. foot away from the knee
Pose Type: standing one-legged balance, forward bend, twist, binding
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Bound Standing Rising Wind Relieving Pose
Parivritta Baddha Stiti Utthita Vayu Muktyasana
(puh-ri-VRIT-tuh BUH-duh STI-ti UT-ti-tuh VAH-yu muk-TYAHS-uh-nuh)
Also Known As: Parivritta Baddha Nindra Utthita Vayu Muktyasana
Modification: binding around the shin
Pose Type: standing one-legged balance, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ONE LEG STANDING BALANCE: BOTH KNEES BENT—BINDING & TWISTS
Revolved Bound Standing Rising Wind Relieving Pose Prep.
Parivritta Baddha Stiti Utthita Vayu Muktyasana Prep.
(puh-ri-VRIT-tuh BUH-duh STI-ti UT-ti-tuh VAH-yu muk-TYAHS-uh-nuh)
Also Known As: Parivritta Baddha Nindra Utthita Vayu Muktyasana Prep.
Modification: foot resting on the knee, standing leg bent
Pose Type: standing one-legged balance, forward bend, twist, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: knee to the opposite elbow, foot resting on the knee, standing leg bent, heel down
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: both arms straight, one forearm to the opposite knee, other arm straight up to the sky, both knees bent
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
ONE LEG STANDING BALANCE: HEEL UP
Tip Toe Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Prapada Tandavasana
(PRUH-puh-duh tahn-duh-VAHS-uh-nuh)
Modification: knee to the opposite elbow, foot resting on the knee, standing leg bent
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Tip Toe Pose Inspired by Parvati’s Graceful Dance
Prapada Lasyasana
(PRUH-puh-duh lahs-YAHS-uh-nuh)
Modification: deep backbend, one arm reaching up to the sky, other arm reaching down to the floor; standing leg straight, other knee bent; foot to the inside of the knee of the opposite leg
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
Intense Ankle Stretch Tip Toe Lord of the Dance Pose
Uttana Kulpa Prapada Natarajasana
(ut-TAHN-uh KUL-puh PRUH-puh-duh NAH-tuh-rahj-AHS-uh-nuh)
Also Known As: Tip Toe Pose Inspired by Parvati’s Graceful Dance (Prapada Lasyasana)
Modification: standing leg bent, toes curled under, overhead grip, foot to the shoulder
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
ONE LEG STANDING BALANCE: KNEE BENT IN FRONT, BINDING, FORWARD BENDS
Half Standing Wind Relieving Intense Stretch Pose 1 & 2 Prep.
Ardha Stiti Vayu Muktyuttonasana 1 & 2 Prep.
(UHR-duh STI-ti VAH-yu muk-tew-ton-AHS-uh-nuh)
Also Known As: Ardha Nindra Vayu Muktyuttonasana; Standing Wind Relieving Half Forward Bend
Modification: fingers interlocked on the knee, half forward bend
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One Hand Bound Half Standing Wind Relieving Intense Stretch Pose
Eka Hasta Baddha Ardha Stiti Vayu Muktyuttonasana
(EY-kuh HUH-stuh BUH-duh UHR-duh STI-ti VAH-yu muk-tew-ton-AHS-uh-nuh)
Also Known As: Eka Hasta Baddha Ardha Nindra Vayu Muktyuttonasana; One Hand Bound Standing Wind Relieving Half Forward Bend
Modification: binding around the shin, palm to the rib cage, foot resting on the thigh of the standing leg
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Hastagrai or Hastagre (hands)
Standing Wind Relieving Intense Stretch Pose 1
Stiti Vayu Muktyuttonasana 1
(STI-ti VAH-yu muk-tew-ton-AHS-uh-nuh)
Also Known As: Nindra Vayu Muktyuttonasana; Standing Wind Relieving Half Forward Bend 1
Modification: chin away from the shin, binding on the inside of the thigh
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
ONE LEG STANDING BALANCE: KNEE BENT IN FRONT, BINDING, TWIST FORWARD BENDS
Standing Wind Relieving Intense Stretch Pose 2
Stiti Vayu Muktyuttonasana 2
(STI-ti VAH-yu muk-tew-ton-AHS-uh-nuh)
Also Known As: Nindra Vayu Muktyuttonasana; Standing Pose Dedicated to Sage Marichi (Nindra Marichyasana) and Standing Wind Relieving Full Forward Bend
Modification: chin away from the shin, binding around the shin
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Revolved Half Standing Wind Relieving Intense Stretch Pose
Parivritta Ardha Stiti Vayu Muktyuttonasana
(puh-ri-VRIT-tuh UHR-duh STI-ti VAH-yu muk-tew-ton-AHS-uh-nuh)
Also Known As: Parivritta Ardha Nindra Vayu Muktyuttonasana; Revolved Standing Wind Relieving Half Forward Bend
Pose Type: standing one-legged balance, forward bend, twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
ONE LEG STANDING BALANCE: KNEE BENT IN FRONT—BACKBENDS
Hand to Knee Pose Inspired by Parvati’s Graceful Dance
Hasta Janu Lasyasana
(HUH-stuh JAH-nu lahs-YAHS-uh-nuh)
Modification: arm up over the head and parallel to the floor
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
ONE LEG STANDING BALANCE: KNEE BENT IN FRONT—BACKBENDS—GRABBING ONTO THE ANKLE
Standing One-Legged Hero Pose
Stiti Eka Pada Virasana
(STI-ti EY-kuh PUH-duh veer-AHS-uh-nuh)
Also Known As: Nindra Eka Pada Virasana; Standing One-Legged Thunderbolt Pose (Nindra Eka Pada Vajrasana)
Modification: hand grabbing onto the foot, heel toward the glutes, shin parallel to the floor, other arm up to the sky
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Hand to Foot Pose Inspired by Parvati’s Graceful Dance
Hasta Pada Lasyasana
(HUH-stuh PUH-duh lahs-YAHS-uh-nuh)
Modification: arm up over the head reaching to the sky
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
ONE LEG STANDING BALANCE: KNEE BENT, KNEES IN LINE, FORWARD BENDS
Hand to Ankle Half Standing Wind Relieving Intense Stretch Pose
Hasta Kulpha Ardha Stiti Vayu Muktyuttonasana
(HUH-stuh kul-puh UHR-duh STI-ti VAH-yu muk-tew-ton-AHS-uh-nuh)
Also Known As: Hasta Kulpha Ardha Nindra Vayu Muktyuttonasana; Knee to Ear Half Standing Wind Relieving Intense Stretch Pose (Janu Karna Ardha Nindra Vayu Muktyuttonasana) and Hand to Ankle Standing Wind Relieving Half For-ward Bend
Modification: one hand grabbing onto the ankle, knee to the temple; other arm up to the sky, elbow bent
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hand to Foot One-Legged Half Intense Stretch Pose
Hasta Pada Eka Pada Ardha Uttanasana
(HUH-stuh PUH-duh EY-kuh PUH-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Hand to Foot One-Legged Half Forward Bend
Modification: hand to the foot from the same side, heel to the sitting bone, other palm to the floor
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hand to Foot One-Legged Intense Stretch Pose
Hasta Pada Eka Pada Uttanasana
(HUH-stuh PUH-duh EY-kuh PUH-duh ut-tahn-AHS-uh-nuh)
Also Known As: Hand to Foot One-Legged Full Forward Bend
Modification: hand to the foot on the same side, heel to the sitting bone; other palm to the floor
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Intense Stretch Pose 1
Eka Pada Uttanasana 1
(EY-kuh PUH-du ut-tahn-AHS-uh-nuh)
Also Known As: One-Legged Full Forward Bend 1
Modification: leg bent, heel to the sitting bone, knees together; fingertips to the floor, arms extended behind the foot
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Intense Stretch Pose 2
Eka Pada Uttanasana 2
(EY-kuh PUH-du ut-tahn-AHS-uh-nuh)
Also Known As: One-Legged Full Forward Bend 2
Modification: leg bent, heel to the sitting bone, knees together; fingertips to the floor, arms extended behind the foot
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: BOTH KNEES BENT & SHIVA DANCE IN THE RING OF FIRE
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: both knees bent, both elbows bent
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: standing leg straight; other knee bent, foot to the inside of the knee; one forearm to the opposite knee, other arm extended up to the sky
Pose Type: standing one-legged balance, twist
Drishti Point: Hastagrai or Hastagre (hands)
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: standing leg straight, other knee bent at 90 degrees; both elbows bent, fingertips reaching to the sky; twisting to the outside of the body
Pose Type: standing one-legged balance, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG STANDING BALANCE: KNEE BENT TO THE SIDE
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: knee to the tricep on the same side; both elbows bent, one arm up over the head
Pose Type: standing one-legged balance, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: standing leg straight, other knee bent, toes pointing away from the head; fingertips to the temples
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Extended Hand to Big Toe Pose 2 Prep.
Utthita Hasta Padangushtasana 2 Prep.
(UT-ti-tuh HUH-stuh puh-DAHNG-goosh-tahn-AHS-uh-nuh)
Also Known As: Extended Hand to Big Toe Pose B Prep. (Utthita Hasta Padangushtasana B Prep.)
Modification: knee bent
Pose Type: standing one-legged balance
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Easy Tree Pose Modification
Sukha Vrikshasana
(SOOK-uh vrik-SHAHS-uh-nuh)
Modification: hands on the hips
1. toes to the floor
2. foot to the calf muscle
Pose Type: standing one-legged balance
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Tree Pose with Hands in Prayer
Vrikshasana Namaskar
(vrik-SHAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Reverse Prayer Tree Pose
Viparita Namaskar Vrikshasana
(vi-puh-REE-tuh nuh-muhs-KAHR vrik-SHAHS-uh-nuh)
Also Known As: Back of the Body Prayer Tree Pose (Paschima Namaskara Vrikshasana)
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Half Bound Tree Pose
Parivritta Ardha Baddha Vrikshasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Tree Pose with Hands in Prayer
Vrikshasana Namaskar
(vrik-SHAHS-uh-nuh nuh-muhs-KAHR)
Modification: backbend
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STANDING BALANCE: KNEE BENT TO THE SIDE
Tree Pose |
|
Vrikshasana
(vrik-SHAHS-uh-nuh)
Also Known As: Upward Hands Tree Pose (Urdhva Hasta Vrikshasana) or Pose Dedicated to Royal Sage Bhagiratha (Bhagirathasana)
Pose Type: standing one-legged balance, mild backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing. Find a still point on the floor to keep your gaze on. This will help you find and keep your balance.
2. Inhale and bring your weight onto the right foot. Exhale as you bend your left knee, and bring it out to the left side, opening the inside of your left hip. Keep your hips leveled and parallel to the floor (don’t let your left hip go higher than your right). Keep the lower abdomen engaged to take out the compression (the arch) in the lower back.
3. Exhale as you place the sole of your left foot to the left calf muscle. Make sure the toes of your left foot are pointing to the floor.
4. On the next exhale, grab onto the left ankle with your left hand and slide the left foot up to the inside of your left thigh, keeping the toes of the left foot pointing to the floor. Avoid putting pressure on your right knee. Make sure to keep the left knee out to the side as you open the inside of your left hip.
5. Inhale as you reach both arms up over your head, fingertips pointing up to the sky. Keep them straight and shoulder-width apart. Make sure to lengthen your neck and keep your shoulder blades down your back.
6. Exhale and bring your gaze to your thumbs (Pose #1). You can experiment with rolling your head all the way back, feeling the stretch in the front of your neck (Pose #2).
7. If your shoulders are open, the neck is long, and your breathing is not constricted, you can bring your palms together on the exhale and look at your thumbs (Pose #3). With your palms pressed together, you can also experiment with rolling your head all the way back, feeling the stretch in the front of your neck (Pose #4).
8. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale as you release the pose, come back to Mountain Pose (Tadasana), and repeat on the other side.
Modification: arms extended up over the head
1. arms shoulder width
2. arms shoulder width, head rolling back
3. palms together
4. palms together, head rolling back
vriksha = tree
Hand Position of Cow Face Pose in Tree Pose
Hasta Gomukhasana in Vrikshasana
(HUH-stuh go-muk-AHS-uh-nuh in vrik-SHAHS-uh-nuh)
Modification: Gomukhasana arms
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Hand Position of the Pose Dedicated to Garuda in Tree Pose
Hasta Garudasana in Vrikshasana
(HUH-stuh GUH-ru-duh-AHS-uh-nuh in vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Sideways Tree Pose
Parshva Vrikshasana
(PAHRSH-vuh vrik-SHAHS-uh-nuh)
Modification: side bend toward the bent knee
Pose Type: standing one-legged balance, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Upward One Hand Half Bound Lotus Tree Pose
Urdhva Eka Hasta Ardha Baddha Padma Vrikshasana
(OORD-vuh EY-kuh HUH-stuh UHR-duh BUH-duh PUHD-muh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, binding
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Half Bound Lotus Tree Pose
Parivritta Ardha Baddha Padma Vrikshasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh PUHD-muh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hand to Foot Hand to Knee Tree Pose
Hasta Pada Hasta Janu Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu vrik-SHAHS-uh-nuh)
Modification: grabbing onto the foot and the knee, knee to the outside
Pose Type: standing one-legged balance
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hand to Foot Hand to Knee Tree Pose
Hasta Pada Hasta Janu Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu vrik-SHAHS-uh-nuh)
Modification: backbend, grabbing onto the foot and the knee, knee to the outside, looking straight ahead
Pose Type: standing one-legged balance, backbend
Drishti Point: Nasagrai or Nasagre (nose)
Hand to Foot Hand to Knee Toppling Tree Pose
Hasta Pada Hasta Janu Patan Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: grabbing onto the foot and the shin, knee to the outside
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: LEG STRAIGHT IN FRONT
Both Hands to Foot Pose
Dwi Hasta Padasana
(dwi-huh-stuh puh-DAHS-uh-nuh)
Also Known As: Raised Up Leg and Back Stretch Pose (Utthita Eka Pada Paschimottanasana), Standing Head to Knee Pose (Dandayamana-Janushirasana)
Modification: chin to the shin
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or Padayoragre (toes/feet)
Extended One Foot Pose
Utthita Ekapadasana
(UT-ti-tuh EY-kuh-puh-DAHS-uh-nuh)
Also Known As: Extended Hand to Big Toe Pose D (Utthita Hasta Padangushtasana D; found in Ashtanga Yoga System)
Modification: hands on the hips
Pose Type: standing one-legged balance
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Extended Hand to Big Toe Pose 1
Utthita Hasta Padangushtasana 1
(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh)
Also Known As: Extended Hand to Big Toe Pose A (Utthita Hasta Padangushtasana A)
Modification: lifted leg in front of the body
Pose Type: standing one-legged balance
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Extended Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu)
Utthita Trivikramasana
(UT-ti-tuh tri-vi-kruh-MAHS-uh-nuh)
Also Known As: Extended Hand to Foot Stretch Pose (Utthita Hastha Pada Uttanasana)
Modification: knee away from the shoulder
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: LEG STRAIGHT TO THE SIDE
Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu)
Trivikramasana
(tri-vi-kruh-MAHS-uh-nuh)
Also Known As: Leg to the Side Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu) (Parshva Pada Trivikramasana)
Modification: arm wrapping around the leg on the same side
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Rising Standing Sundial Pose
Utthita Stiti Surya Yantrasana
(UT-ti-tuh STI-ti SOOR-yuh yuhn-TRAHS-uh-nuh)
Also Known As: Utthita Nindra Surya Yantrasana
Modification: side bend
Pose Type: standing one-legged balance, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu)
Trivikramasana
(tri-vi-kruh-MAHS-uh-nuh)
Also Known As: Leg to the Side Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu) (Parshva Pada Trivikramasana)
Modification: both hands grabbing onto the leg, shoulder to the back of the knee, looking to the side
Pose Type: standing one-legged balance, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu)
Trivikramasana
(tri-vi-kruh-MAHS-uh-nuh)
Also Known As: Leg to the Side Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu) (Parshva Pada Trivikramasana)
Modification: one hand grabbing onto the opposite foot, shoulder to the front of the knee, other arm straight out to the side, looking straight ahead
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: LEG STRAIGHT TO THE SIDE—BINDING & TWISTS
Extended Hand to Big Toe Pose 2
Utthita Hasta Padangushtasana 2
(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh)
Also Known As: Extended Hand to Big Toe Pose B (Utthita Hasta Padangushtasana B), Standing Leg Going to the Side Pose Prep. (Utthita Parshvasahita Prep.)
Pose Type: standing one-legged balance
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Bound Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu)
Ardha Baddha Trivikramasana (UHR-duh BUH-duh tri-vi-kruh-MAHS-uh-nuh)
Also Known As: Leg to the Side Half Bound Pose Dedicated to Trivikrama—Conqueror of the Three Worlds (Vishnu) (Parshva Pada Ardha Baddha Trivikramasana)
Modification: one arm wrapping around the leg on the same side, other arm behind the back, hand to the inside of the thigh
Pose Type: standing one-legged balance, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Bird of Paradise Pose
Svarga Dvijasana
(SVUHR-guh dwij-AHS-uh-nuh)
Pose Type: standing one-legged balance, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Extended Hand to Foot Pose
Parivritta Utthita Pada Hastasana
(puh-ri-VRIT-tuh UT-ti-tuh PUH-duh huh-STAHS-uh-nuh)
Also Known As: Revolved Hand to Big Toe Pose (Parivritta Hasta Padangushtasana)
Pose Type: standing one-legged balance, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Revolved Bird of Paradise Pose
Parivritta Svarga Dvijasana
(puh-ri-VRIT-tuh SVUHR-guh dwij-AHS-uh-nuh)
Also Known As: Raised and Revolved Bound Leg Pose (Utthita Parivritta Baddha Padasana)
Pose Type: standing one-legged balance, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG STANDING BALANCE: BOTH LEGS STRAIGHT—BACKBEND
Lord of the Dance Pose
Natarajasana
(NAH-tuh-rahj-AHS-uh-nuh)
Modification: under-head grip with one hand on the same side; both legs straight
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Pose Dedicated to Yogi Yogananda
Yoganandasana
(yo-gah-nuhn-DAHS-uh-nuh)
Also Known As: Pose Dedicated to Vishnu Devananda (Vishnu Devanandasana)
Modification: both legs straight, grabbing onto the back leg with an under-head grip
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Yogi Sivananda’s Pose
Sivanandasana
(shiv-ah-nuhn-DAHS-uh-nuh)
Modification: grabbing onto the shin
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STANDING BALANCE: BOTH LEGS STRAIGHT—FORWARD BEND
Pose Dedicated to Sage Sundaranandar
Sundaranandarasana
(sun-duh-RAH-nuhn-duh-RAHS-uh-nuh)
Modification: palms to the floor, forehead to the shin
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One Leg Stretched Upward Pose
Urdhva Prasarita Ekapadasana
(OORD-vuh pruh-SAH-ri-tuh ey-kuh-puhd-AHS-uh-nuh)
Modification: one hand grabbing onto the ankle on the same side, palm of the other hand to the floor, head away from the shin
Pose Type: standing one-legged balance, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)
One Leg Stretched Upward Pose
Urdhva Prasarita Ekapadasana
(OORD-vuh pruh-SAH-ri-tuh ey-kuh-puhd-AHS-uh-nuh)
Modification: both hands grabbing onto the ankle, forehead to the shin
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose) if chin touches the shin
Unsupported One Leg Stretched Upward Pose
Niralamba Urdhva Prasarita Ekapadasana
(nir-AH-luhm-buh OORD-vuh pruh-SAH-ri-tuh ey-kuh-puhd-AHS-uh-nuh)
Modification: arms straight along the sides of the torso, fingertips to the sky
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padayoragrai or Padayoragre (toes/feet), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Unsupported One Leg Stretched Upward Pose
Baddha Niralamba Urdhva Prasarita Ekapadasana
(BUH-duh nir-AH-luhm-buh OORD-vuh pruh-SAH-ri-tuh ey-kuh-puhd-AHS-uh-nuh-uh-nuh)
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose), Padayoragrai or Padayoragre (toes/feet), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STANDING BALANCE: LEG STRAIGHT TO THE SIDE—HALF FORWARD BEND
Bowing with Respect Extended Hand to Big Toe Pose 2
Nantum Utthita Hasta Padangushtasana 2
(NUHN-tum UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh)
Modification: forward bend, grabbing onto the big toe of the lifted leg; other arm extended to the side parallel to the floor
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bowing with Respect Both Hands Extended to Big Toes Pose 2
Nantum Utthita Dwi Hasta Padangushtasana 2
(NUHN-tum UT-ti-tuh DWI-huh-stuh puhd-ahng-goosh-TAHS-uh-nuh-uh-nuh)
Modification: forward bend, grabbing onto the big toes with both hands, leg lifted higher than the hip
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bowing with Respect Half Bound Hand to Leg Pose
Nantum Ardha Baddha Hasta Padasana
(NUHN-tum UHR-duh BUH-duh HUH-stuh puhd-AHS-uh-nuh)
Modification: half forward bend
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STANDING BALANCE: STANDING KNEE BENT & STRAIGHT—FORWARD BEND
Bowing with Respect Bird of Paradise Pose Prep.
Nantum Svarga Dvijasana Prep.
(NUHN-tum SVUHR-guh dwij-AHS-uh-nuh)
Modification: 1. standing leg bent; other knee to the back of the shoulder, leg bent
2. standing leg bent; other knee to the back of the shoulder, leg straight
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bowing with Respect Bird of Paradise Pose
Nantum Svarga Dvijasana
(NUHN-tum SVUHR-guh dwij-AHS-uh-nuh)
Modification: half forward bend
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Benu Bird Pose 2
Benvasana 2
(ben-VAHS-uh-nuh)
Modification: both knees bent, chest toward the quadriceps, arms open to the sides
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: ONE LEG STRAIGHT TO THE BACK, HANDS TO THE FLOOR
Half One Leg Stretched Upward Pose
Ardha Urdhva Prasarita Ekapadasana
(UHR-duh OORD-vuh pruh-SAH-ri-tuh ey-kuh-puh-DAHS-uh-nuh)
Also Known As: One Leg Stretched Upwards Pose Prep. (Urdhva Prasarita Ekapadasana Prep.), Warrior 3 Prep. (Virabhadrasana 3 Prep.)
Modification: fingertips to the floor
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Leg Stretched Upward Pose Prep.
Urdhva Prasarita Ekapadasana Prep.
(OORD-vuh pruh-SAH-ri-tuh ey-kuh-puh-DAHS-uh-nuh)
Modification: standing leg bent, shoulder to the back of the knee, arms extended to the back
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Moon Pose Prep.
Ardha Chandrasana Prep.
(UHR-duh chuhn-DRAHS-uh-nuh)
Modification: with yoga block prop, hand on the hip
Pose Type: standing one-legged balance, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Half Moon Pose
Ardha Chandrasana
(UHR-duh chuhn-DRAHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
ONE LEG STANDING BALANCE: ONE LEG STRAIGHT TO THE BACK—HANDS OFF THE FLOOR
Warrior 3
Virabhadrasana 3
(VEER-uh buh-DRAHS-uh-nuh)
Also Known As: Bird Pose A (Dikasana A)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Warrior 3
Virabhadrasana 3
(VEER-uh buh-DRAHS-uh-nuh)
Also Known As: Bird Pose B (Dikasana B)
Modification: arms extended to the back and parallel to the floor
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Reverse Prayer Warrior 3
Viparita Namaskar Virabhadrasana 3
(vi-puh-REE-tuh nuh-muhs-KAHR VEER-uh buh-DRAHS-uh-nuh)
Also Known As: Back of the Body Prayer Warrior 3 (Paschima Namaskara Virabhadrasana 3)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hand Position of the Pose Dedicated to Garuda in Warrior 3
Hasta Garudasana in Virabhadrasana 3
(HUH-stuh guh-ru-DAHS-uh-nuh in VEER-uh-buh-DRAHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Lotus Warrior 3
Ardha Padma Virabhadrasana 3
(UHR-duh PUHD-muh VEER-uh-buh-DRAHS-uh-nuh-uh-nuh)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STANDING BALANCE: ONE LEG STRAIGHT TO THE BACK—FACING THE SIDE & BINDING
Half Moon Pose |
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Ardha Chandrasana Namaskar
(UHR-duh chuhn-DRAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing one-legged balance, forward bend
Drishti Point: 1. Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) 2. Urdhva or Antara Drishti (up to the sky)
How to Perform the Pose:
1. Begin by doing Extended Triangle Pose (Utthita Trikonasana) with the left foot in front and your left hand to the floor outside the left foot (either on the fingertips or with the palm flat on the floor). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you slide your left palm out to the front while bending your left knee. Experiment with the distance to find your balance.
3. Inhale and lift your right foot off the floor until your right leg is parallel to the floor. Keep it straight and reaching away from your head. Straighten your standing left leg.
4. Exhale and rotate your chest to the side so that your shoulders stack one on top of the other.
5. On your next exhale, lift your left arm up off the floor and bring your hands into prayer at the center of your chest.
6. You can either find a gazing point on the floor that is not moving to help keep your balance (Pose #1) or challenge yourself by looking up to the sky (Pose #2).
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale, lower your right foot to the floor, coming back into Extended Triangle Pose (Utthita Trikonasana), and repeat on the other side.
Modification:
1. looking down
2. looking up to the sky
ardha = half
chandra = moon
namaskar = greeting with hands in Anjali Mudra (hands in prayer)
ONE LEG STANDING BALANCE: ONE LEG STRAIGHT TO THE BACK—FACING THE SIDE & BINDING
Reverse Prayer Half Moon Pose
Viparita Namaskar Ardha Chandrasana
(vi-puh-REE-tuh nuh-muhs-KAHR UHR-duh chuhn-DRAHS-uh-nuh)
Also Known As: Back of the Body Prayer Half Moon Pose (Paschima Namaskara Ardha Chandrasana)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bound Half Moon Pose
Baddha Ardha Chandrasana
(BUH-duh UHR-duh chuhn-DRAHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose) or Padayoragrai or Padayoragre (toes/feet)
Revolved Bound Half Moon Pose
Parivritta Baddha Ardha Chandrasana
(vi-puh-REE-tuh BUH-duh UHR-duh chuhn-DRAHS-uh-nuh)
Modification: looking up to the sky
Pose Type: standing one-legged balance, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Firelog Pose in Half Moon Pose Prep.
Ardha Agnistambhasana in Ardha Chandrasana Prep.
(UHR-duh uhg-ni-stuhm-BAHS-uh-nuh in UHR-duh chuhn-DRAHS-uh-nuh)
Modification: foot on top of the knee, palm to the lower back
Pose Type: standing one-legged balance, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Half Bound Lotus Half Moon Pose Prep.
Ardha Baddha Padma Ardha Chandrasana Prep.
(UHR-duh BUH-duh PUHD-muh UHR-duh chuhn-DRAHS-uh-nuh)
Modification: arm behind the back, binding to the inside of the thigh of the leg in Half Lotus
Pose Type: standing one-legged balance, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Leg Position of Half Cow Face Pose in Half Moon Pose Prep.
Pada Ardha Gomukhasana in Ardha Chandrasana Prep.
(PUH-duh UHR-duh go-muk-AHS-uh-nuh in UHR-duh chuhn-DRAHS-uh-nuh)
Also Known As: One-Legged Cow Face Pose in Half Moon Pose Prep. (Eka Pada Gomukhasana in Ardha Chandrasana Prep.)
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
ONE-LEGGED STANDING BALANCE: HALF LOTUS
Half Bound Lotus Intense Stretch Pose Prep.
Ardha Baddha Padmottanasana Prep.
(UHR-duh BUH-duh puhd-mo-tahn-AHS-uh-nuh)
Also Known As: Half Bound Lotus Half Forward Bend Prep., Half Lotus Half Intense Stretch Pose (Ardha Padma Ardha Uttanasana), Half Lotus Half Forward Bend
Modification: half forward bend, fingertips of both hands to the floor
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Half Bound Lotus Intense Stretch Pose Prep.
Ardha Baddha Padmottanasana Prep.
(UHR-duh BUH-duh puhd-mo-tahn-AHS-uh-nuh)
Also Known As: Half Bound Lotus Half Forward Bend
Modification: half forward bend
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Half Bound Lotus Intense Stretch Pose
Ardha Baddha Padmottanasana
(UHR-duh BUH-duh puhd-mo-tahn-AHS-uh-nuh)
Also Known As: Half Bound Lotus Full Forward Bend
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
GARUDA LEGS
Pose Dedicated to Garuda
Garudasana
(guh-ru-DAHS-uh-nuh)
Also Known As: Eagle Pose
Modification: hands intertwined in front, low stance
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Reverse Heart Chakra Seal in Leg Position of the Pose Dedicated to Garuda
Viparita Anahata Chakra Mudra in Pada Garudasana
(vi-puh-REE-tuh un-AH-huh-tuh chuh-kruh MU-druh in PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Reverse Heart Chakra Seal in Leg Position of the Eagle Pose
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Garuda
Garudasana
(guh-ru-DAHS-uh-nuh)
Also Known As: Eagle Pose
Modification: elbows to the knees
Pose Type: standing one-legged balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Leg Position of the Pose Dedicated to Garuda
Pada Garudasana
(PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Leg Position of the Eagle Pose
Modification: arms straight out to the sides behind the back
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Bound Leg Position of the Pose Dedicated to Garuda
Parivritta Baddha Pada Garudasana
(puh-ri-VRIT-tuh BUH-duh PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Revolved Bound Leg Position of the Eagle Pose
Pose Type: standing one-legged balance, forward bend, binding, twist
Drishti Point: Nasagrai or Nasagre (nose)
Hands Bound Leg Position of the Pose Dedicated to Garuda
Baddha Hasta Pada Garudasana
(BUH-duh HUH-stuh PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Hands Bound Leg Position of the Eagle Pose
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE-LEGGED SQUATS: TWISTS
Revolved Half Standing Wind Relieving Intense Stretch Pose
Parivritta Ardha Stiti Vayu Muktyuttonasana
(puh-ri-VRIT-tuh UHR-duh STI-ti VAH-yu muk-tew-to-NAHS-uh-nuh)
Also Known As: Parivritta Ardha Nindra Vayu Muktyuttonasana; Revolved Standing Wind Relieving Half Forward Bend
Modification: knees together; elbow to the opposite knee, other arm extended to the back
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Revolved Half Standing Wind Relieving Intense Stretch Pose with Hands in Prayer
Parivritta Ardha Stiti Vayu Muktyuttonasana Namaskar
(puh-ri-VRIT-tuh UHR-duh STI-ti VAH-yu muk-tew-to-NAHS-uh-nuh nuh-muhs-KAHR)
Also Known As: Parivritta Ardha Nindra Vayu Muktyuttonasana Namaskar; Revolved Standing Wind Relieving Half Forward Bend with Hands in Prayer
Modification: back leg crossed under the front leg
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
Bound Revolved Half Standing Wind Relieving Intense Stretch Pose
Baddha Parivritta Ardha Stiti Vayu Muktyuttonasana
(BUH-duh puh-ri-VRIT-tuh UHR-duh STI-ti VAH-yu muk-tew-to-NAHS-uh-nuh)
Also Known As: Baddha Parivritta Ardha Nindra Vayu Muktyuttonasana; Bound Revolved Standing Wind Relieving Half Forward Bend
Pose Type: standing one-legged balance, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ONE-LEGGED SQUATS: KNEES IN LINE—HEEL TO THE SITTING BONES—GRABBING ONTO THE ANKLE
Revolved One Hand to Foot Half Standing Wind Relieving Intense Stretch Pose
Parivritta Eka Hasta Pada Ardha Stiti Vayu Muktyuttonasana
(puh-ri-VRIT-tuh EY-kuh HUH-stuh PUH-duh UHR-duh STI-ti VAH-yu muk-tew-to-NAHS-uh-nuh)
Also Known As: Parivritta Eka Hasta Pada Ardha Nindra Vayu Muktyuttonasana; Revolved One Hand to Foot Standing Wind Relieving Half Forward Bend
Modification: knees together; elbow to the opposite knee, other hand grabbing onto the ankle
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Both Hands to Foot Half Standing Wind Relieving Intense Stretch Pose
Dwi Hasta Pada Ardha Stiti Vayu Muktyuttonasana
(DWI-huh-stuh PUH-duh UHR-duh STI-ti VAH-yu muk-to-NAHS-uh-nuh)
Also Known As: Dwi Hasta Pada Ardha Nindra Vayu Muktyuttonasana
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE-LEGGED SQUATS: KNEES IN LINE—HEEL TO THE SITTING BONE—HEEL OF THE STANDING LEG UP
One Hand to Foot Tip Toe Half Standing Wind Relieving Intense Stretch Pose
Eka Hasta Pada Prapada Ardha Stiti Vayu Muktyuttonasana
(EY-kuh HUH-stuh PUH-duh PRUH-puh-duh UHR-duh STI-ti VAH-yu muk-to-NAHS-uh-nuh)
Also Known As: Eka Hasta Pada Prapada Ardha Nindra Vayu Muktyuttonasana
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Both Hands to Foot Tip Toe Half Standing Wind Relieving Intense Stretch Pose
Dwi Hasta Pada Prapada Ardha Stiti Vayu Muktyuttonasana
(DWI-huh-stuh PUH-duh PRUH-puh-duh UHR-duh STI-ti VAH-yu muk-to-NAHS-uh-nuh)
Also Known As: Dwi Hasta Pada Prapada Ardha Nindra Vayu Muktyuttonasana
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE-LEGGED SQUATS: TWISTS—GRABBING ONTO THE FOOT, LEG STRAIGHT IN FRONT
One-Legged Pose Dedicated to Yogi Shankara
Eka Pada Shankarasana
(EY-kuh PUH-duh shunk-uhr-AHS-uh-nuh)
Modification: forehead to the shin
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved One-Legged Pose Dedicated to Yogi Shankara
Parivritta Eka Pada Shankarasana
(puh-ri-VRIT-tuh EY-kuh PUH-duh shunk-uhr-AHS-uh-nuh)
Modification: twisting to the inside of the leg
Pose Type: standing one-legged balance, forward bend, twist, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved One-Legged Pose Dedicated to Yogi Shankara
Parivritta Eka Pada Shankarasana
(puh-ri-VRIT-tuh EY-kuh PUH-duh shunk-uhr-AHS-uh-nuh)
Modification: twisting to the outside of the leg
Pose Type: standing one-legged balance, forward bend, twist, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ONE-LEGGED SQUATS: FOOT ON TOP OF THE KNEE
One-Legged Fierce Pose 1
Eka Pada Utkatasana 1
(EY-kuh PUH-duh ut-kuh-TAHS-uh-nuh)
Also Known As: One-Legged Prayer Fierce Pose (Eka Pada Namaskar Utkatasana)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing one-legged balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
One-Legged Fierce Pose 2
Eka Pada Utkatasana 2
(EY-kuh PUH-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Both Hands to Ankle One-Legged Fierce Pose (Dwi Hasta Kulpa Eka Pada Utkatasana)
Modification: both hands to the ankle
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
One-Legged Fierce Pose 3
Eka Pada Utkatasana 3
(EY-kuh PUH-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Arms Spread One-Legged Fierce Pose (Prasarita Hasta Eka Pada Utkatasana)
Modification: arms straight out to the sides, forward bend
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
One-Legged Fierce Pose 4
Eka Pada Utkatasana 4
(EY-kuh PUH-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Hands Bound One-Legged Fierce Pose (Baddha Hasta Eka Pada Utkatasana)
Modification: hands bound behind the back, forward bend
Pose Type: standing one-legged balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
ONE-LEGGED SQUATS: HALF LOTUS
Half Bound Lotus Fierce Pose
Ardha Baddha Padma Utkatasana
(UHR-duh BUH-duh PUHD-muh ut-kuh-TAHS-uh-nuh)
Modification: hips low
Pose Type: standing one-legged balance, binding
Drishti Point: Hastagrai or Hastagre (hands)
STANDING: FORWARD BEND—FOOT TO KNEE & FOOT TO ARMPIT
Baby Cradle Pose in Intense Stretch Pose
Hindolasana in Uttanasana
(hin-do-LAHS-uh-nuh in ut-tahn-AHS-uh-nuh)
Also Known As: Baby Cradle Pose in Full Forward Bend
Modification: foot behind the knee of the standing leg
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Standing Bound Yogic Staff Pose
Stiti Baddha Yoganandasana
(STI-ti BUH-duh yo-gah-nuhn-DAHS-uh-nuh)
Also Known As: Nindra Baddha Yoganandasana
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Yogic Staff Intense Stretch Pose
Yogadananda Uttanasana
(yo-gah-nuhn-duh ut-tahn-AHS-uh-nuh)
Also Known As: Yogic Staff Full Forward Bend
Pose Type: standing one-legged balance, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
STANDING HALF FORWARD BEND: LEGS CROSSED
Hand Position of the Pose Dedicated to Garuda in Sideways Half Intense Stretch Pose
Hasta Garudasana in Parshva Ardha Uttanasana
(HUH-stuh guh-ru-DAHS-uh-nuh in PAHRSH-vuh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Hand Position of the Pose Dedicated to Garuda in Sideways Legs Crossed Half Forward Bend
Modification: legs crossed
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
STANDING HALF FORWARD BEND: ONE KNEE BENT
Reverse Prayer Uneven Legs Half Intense Stretch Pose
Viparita Namaskar Vishama Pada Ardha Uttanasana
(vi-puh-REE-tuh nuh-muhs-KAHR VISH-uh-muh PUH-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Back of the Body Prayer Uneven Legs Half Intense Stretch Pose (Paschima Namaskara Vishama Pada Ardha Uttanasana), Reverse Prayer Uneven Legs Half Forward Bend
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bound Uneven Legs Half Intense Stretch Pose
Baddha Vishama Pada Ardha Uttanasana
(BUH-duh VISH-uh-muh PUH-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Bound Uneven Legs Half Forward Bend
Pose Type: standing, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
STANDING HALF FORWARD BEND: ONE KNEE BENT—TWISTS & BINDING
Revolved Uneven Legs Half Intense Stretch Pose
Parivritta Vishama Pada Ardha Uttanasana
(puh-ri-VRIT-tuh VISH-uh-muh PUH-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Revolved Uneven Legs Half Forward Bend
Modification: one hand to the floor, other hand up to the sky; looking down
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Reverse Prayer Revolved Uneven Legs Half Intense Stretch Pose
Viparita Namaskar Parivritta Vishama Pada Ardha Uttanasana
(vi-puh-REE-tuh nuh-muhs-KAHR puh-ri-VRIT-tuh VISH-uh-muh PUH-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Back of the Body Prayer Revolved Uneven Legs Half Intense Stretch Pose (Paschima Namaskara Ardha Parivritta Uttanasana), Reverse Prayer Revolved Uneven Legs Half Forward Bend
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Hands Bound Revolved Uneven Legs Half Intense Stretch Pose
Baddha Hasta Parivritta Vishama Pada Ardha Uttanasana
(BUH-duh HUH-stuh puh-ri-VRIT-tuh VISH-uh-muh PUH-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Hands Bound Revolved Uneven Legs Half Forward Bend
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Bound Revolved Half Intense Stretch Pose
Baddha Parivritta Ardha Uttanasana
(BUH-duh puh-ri-VRIT-tuh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Bound Revolved Half Forward Bend
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
STANDING HALF FORWARD BEND: HANDS OFF THE FLOOR
Arms Extended Half Intense Stretch Pose
Utthita Hasta Ardha Uttanasana
(UT-ti-tuh HUH-stuh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Arms Extended Half Forward Bend
Modification: palms pressed together
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
STANDING HALF FORWARD BEND: HANDS ON THE FLOOR
Half Foot Big Toe Pose
Ardha Padangushtasana
(UHR-duh puhd-ahng-goosh-TAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Sideways Half Intense Stretch Pose
Parshva Ardha Uttanasana
(PAHRSH-vuh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Sideways Half Forward Bend
Modification: fingers interlocked, palms to the floor on the outside edge of the foot
Pose Type: standing, forward bend, side bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
STANDING HALF FORWARD BEND: HANDS ON THE FLOOR—HEELS UP
Tip Toe Half Intense Stretch Pose
Prapada Ardha Uttanasana
(PRUH-puh-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Tip Toe Half Forward Bend and Downward Facing Tree Pose Prep. (Adho Mukha Vrikshasana Prep.)
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Tip Toe Intense Stretch Pose
Prapada Uttanasana
(PRUH-puh-duh ut-tahn-AHS-uh-nuh)
Also Known As: Tip Toe Full Forward Bend
Modification: arms straight and pointing to the back, both arms on the inside of the legs
1. head up
2. forehead toward the shins
Pose Type: standing, forward bend
Drishti Point: 1. Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) 2. Nasagrai or Nasagre (nose)
STANDING FULL FORWARD BEND: BALLET TOES
Intense Ankle Stretch Intense Stretch Pose 1
Uttana Kulpa Uttanasana 1
(ut-TAHN-uh KUL-puh ut-tahn-AHS-uh-nuh)
Also Known As: Intense Ankle Stretch Forward Bend
Modification: legs together
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Intense Ankle Stretch Intense Stretch Pose 2
Uttana Kulpa Uttanasana 2
(ut-TAHN-uh KUL-puh ut-tahn-AHS-uh-nuh)
Also Known As: Intense Ankle Stretch Forward Bend
Modification: scissor legs
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
STANDING FULL FORWARD BEND: ONE-LEGGED
Extended One Hand to Foot Intense Stretch Pose 1
Utthita Eka Hasta Pada Uttanasana 1
(UT-ti-tuh EY-kuh HUH-stuh PUH-duh ut-tahn-AHS-uh-nuh)
Also Known As: Extended One Hand to Foot Full Forward Bend 1
Modification: hand grabbing the foot on the same side
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Extended One Hand to Foot Intense Stretch Pose 2
Utthita Eka Hasta Pada Uttanasana 2
(UT-ti-tuh EY-kuh HUH-stuh PUH-duh ut-tahn-AHS-uh-nuh)
Also Known As: Extended One Hand to Foot Full Forward Bend 2
Modification: hand grabbing the foot on the opposite side
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
STANDING FULL FORWARD BEND: HANDS TO THE FLOOR & HANDS TO THE BACK OF THE LEGS
Intense Stretch Pose
Uttanasana
(ut-tahn-AHS-uh-nuh)
Also Known As: Full Forward Bend
Modification: palms to the floor, fingers pointing to the back
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Intense Stretch Pose
Uttanasana
(ut-tahn-AHS-uh-nuh)
Also Known As: Full Forward Bend and Standing Turtle Pose (Nindra Kurmasana)
Modification: feet hip width apart, grabbing onto the calves, elbows bent
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Intense Stretch Pose
Uttanasana
(ut-tahn-AHS-uh-nuh)
Also Known As: Full Forward Bend and Locked Elbows Standing Intense Stretch Pose (Baddha Padahastasana)
Modification: grabbing onto triceps behind the calves
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
STANDING FULL FORWARD BEND: GRABBING ONTO THE FEET
Foot Big Toe Pose
Padangushtasana
(puh-ahng-goosh-TAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hand Under Foot Pose
Pada Hastasana
(PUH-duh huh-STAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Intense Stretch Pose
Uttanasana (ut-tahn-AHS-uh-nuh)
Also Known As: Full Forward Bend
Modification: arms crossed, grabbing onto the outside edges of the feet, half forward bend
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)
Forward Bend
Uttanasana
(ut-tahn-AHS-uh-nuh)
Also Known As: Full Forward Bend and Hands to Feet Pose Modification (Pada Hastasana)
Modification: feet hip width apart, arms crossed, grabbing onto the outside edges of the feet, elbows moving toward the feet
1. half forward bend
2. full forward bend
Pose Type: standing, forward bend
Drishti Point: 1. Padayoragrai or Padayoragre (toes/feet) 2. Nasagrai or Nasagre (nose)
STANDING FULL FORWARD BEND: UNSUPPORTED
Intense Stretch Pose
Uttanasana
(ut-tahn-AHS-uh-nuh)
Also Known As: Full Forward Bend
Modification: grabbing onto the triceps, swaying from side to side
Pose Type: standing, forward bend, side bend
Drishti Point: Nasagrai or Nasagre (nose)
Intense Stretch Pose
Uttanasana
(ut-tahn-AHS-uh-nuh)
Also Known As: Full Forward Bend and Unsupported Forward Stretch Pose (Niralamba Uttanasana)
Modification: arms straight out to the sides behind the back, forehead to the shins
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hands Bound Forward Bend Modification
Baddha Hasta Uttanasana
(BUH-duh HUH-stuh ut-tahn-AHS-uh-nuh)
Also Known As: Hands Bound Full Forward Bend and Unsupported Forward Stretch Pose (Niralamba Uttanasana)
Modification: knees bent, chest to the quadriceps
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
STANDING FULL FORWARD BEND: HANDS TO THE FLOOR—ARMS OPEN WIDE
Intense Stretch Pose
Uttanasana
(ut-tahn-AHS-uh-nuh)
Also Known As: Legs Crossed Full Forward Bend
Modification: legs crossed, forehead to the shins, hands to the floor in line with the feet, elbows bent
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
STANDING FULL FORWARD BEND: TWISTS
Sideways Intense Stretch
Parshva Uttanasana
(PAHRSH-vuh ut-tahn-AHS-uh-nuh)
Also Known As: Sideways Full Forward Bend
Modification: one hand grabbing onto the opposite ankle, fingertips of the other hand to the floor
Pose Type: standing, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Sideways Intense Stretch
Parshva Uttanasana
(PAHRSH-vuhut-tahn-AHS-uh-nuh)
Also Known As: Sideways Full Forward Bend and Sideward Forward Stretch (Parshva Bhaga Uttanasana)
Modification: fingers interlocked, palms to the floor on the outside edge of the foot
Pose Type: standing, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Intense Stretch Prayer Pose
Parivritta Uttana Anjalyiasana
(puh-ri-VRIT-uh ut-TAHN-uh uhn-juhl-YAHS-uh-nuh)
Also Known As: Revolved Full Forward Bend Prayer Pose
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Intense Stretch
Parivritta Uttanasana
(puh-ri-VRIT-tuh ut-tahn-AHS-uh-nuh)
Also Known As: Revolved Full Forward Bend
Modification: grabbing the outside edge of the feet, feet hip width apart
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
STANDING FULL FORWARD BEND: TWISTS—FEET SLIGHTLY WIDER THAN HIPS
Revolved Intense Stretch
Parivritta Uttanasana
(puh-ri-VRIT-tuh ut-tahn-AHS-uh-nuh)
Also Known As: Revolved Full Forward Bend
Modification: feet wide; one hand grabbing onto the ankle, back of the other hand to the floor in front of the opposite foot
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Intense Stretch
Parivritta Uttanasana
(puh-ri-VRIT-tuh ut-tahn-AHS-uh-nuh)
Also Known As: Revolved Legs Crossed Full Forward Bend
Modification: feet wide, legs crossed, feet flat on the floor
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
STANDING FULL FORWARDS BEND: BINDING
Firefly Pose 2 A
Tittibhasana 2 A
(ti-ti-BAHS-uh-nuh)
Also Known As: Intense Stretch Pose Stork Modification (Uttanasana), Standing Bound Arms Head Between Knees Pose (Utthita Baddha Hasta Janu Shirshasana)
Modification: arms wrapped around the legs, fingers interlocked behind the head
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Firefly Pose 2 B
Tittibhasana 2 B
(ti-ti-BAHS-uh-nuh)
Also Known As: Inverted Firefly Prayer Pose (Viparita Tittibha Anjali Asana)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Complete Firefly Pose 2
Paripurna Tittibhasana 2
(puh-ri-POOR-nuh ti-ti-BAHS-uh-nuh)
Also Known As: Firefly Pose B (Tittibhasana B), Inverted Firefly Pose (Viparita Tittibhasana), Standing Firefly Pose Modification (Utthita Tittibhasana), Bound Firefly Pose, Standing Tortoise Pose (Nindra Kurmasana)
Modification: hands bound
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Firefly Pose 3 A Prep.
Tittibhasana 3 A Prep.
(ti-ti-BAHS-uh-nuh)
Modification: hands on the ankles, heels up
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Firefly Pose 3 A
Tittibhasana 3 A
(ti-ti-BAHS-uh-nuh)
Also Known As: Firefly Pose C Prep. (Tittibhasana C Prep.)
Modification: hands on the ankles, one foot lifted
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Firefly Pose 4 A
Tittibhasana 4 A
(ti-ti-BAHS-uh-nuh)
Also Known As: Firefly Pose D (Tittibhasana D), Standing Firefly Pose (Utthita Tittibhasana)
Modification: fingers interlocked in front of the ankles
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Firefly Pose 4 B
Tittibhasana 4 B
(ti-ti-BAHS-uh-nuh)
Also Known As: Inverted Both Legs Prayer Pose (Viparita DwiPada Anjaliasana)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Complete Firefly Pose 4
Paripurna Tittibhasana 4
(puh-ri-POOR-nuh ti-ti-BAHS-uh-nuh)
Also Known As: Inverted Bound Legs Pose (Viparita DwiPada Baddhasana)
Modification: hands bound
Pose Type: standing, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LEGS WIDE: STRAIGHT SPINE, TWISTS & BACKBEND
Book Stand Pose
Grantadara
(gruhn-tah-DAH-ruh)
Also Known As: Chikkyasana
Modification: hands to the head, palms facing up, looking to the side
Pose Type: standing, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Feet Spread Mountain Pose
Parivritta Prasarita Pada Tadasana
(puh-ri-VRIT-tuh pruh-SAH-ri-tuh PUH-duh tuh-DAHS-uh-nuh)
Modification: arms straight out to the sides
Pose Type: standing, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Feet Spread Mountain Pose in Hero Succession Series
Prasarita Pada Tadasana in Vira Parampara
(pruh-SAH-ri-tuh PUH-duh tuh-DAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Modification: backbend, hands on the calf muscles
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LEGS WIDE: ARMS UP OVER THE HEAD
Easy Feet Spread Upward Hands Pose
Sukha Prasarita Pada Urdhva Hastasana
(SUK-kuh pruh-SAH-ri-tuh PUH-duh OORD-vuh huh-STAHS-uh-nuh)
Also Known As: Part of Hero Succession Series (Vira Parampara)
Modification: palms together, looking up
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Feet Spread Upward Hands Pose
Prasarita Pada Urdhva Hastasana
(pruh-SAH-ri-tuh PUH-duh OORD-vuh huh-STAHS-uh-nuh)
Also Known As: Equal Angle Pose (Sama Konasana)
Modification: legs open extremely wide; palms together, looking straight ahead
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Angle Pose
Konasana
(ko-NAHS-uh-nuh)
Also Known As: Triangle Pose (Konasana)
Modification: fingers interlocked, palms together; side bend
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky), Nasagrai or Nasagre (nose)
Book Stand Pose with Upward Bound Hands
Grantadara Urdhva Baddha Hastasana
(gruhn-tah-DAH-ruh OORD-vuh BUH-duh HUH-STAHS-uh-nuh)
Also Known As: Chikkiasana Urdhva Baddha Hastasana
Modification: fingers interlocked, palms facing up, looking up
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
KALI SQUAT: HEELS DOWN—ARMS UP OVER THE HEAD
Lotus Hand Seal in Upward Hands Pose Dedicated to Goddess Kali
Padma Mudra Urdhva Hasta Kalyasana
(PUHD-muh MU-druh OORD-vuh HUH-stuh kahl-YAHS-uh-nuh)
Modification: heels down; arms extended to the sky, fingertips open
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Sideways Hands Bound Pose Dedicated to Goddess Kali
Parshva Baddha Hasta Kalyasana
(PAHRSH-vuh BUH-duh HUH-stuh kahl-YAHS-uh-nuh)
Modification: side bend, fingers interlocked
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
KALI SQUAT: HEELS DOWN—ARMS AT HEAD HEIGHT
Pose Dedicated to Goddess Kali
Kalyasana
(kahl-YAHS-uh-nuh)
Modification: elbows bent, palms facing the sky, heels down
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Hand Position of the Pose Dedicated to Garuda in Pose Dedicated to Goddess Kali
Hasta Garudasana in Kalyasana
(HUH-stuh guh-ru-DAHS-uh-nuh in kahl-YAHS-uh-nuh)
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
KALI SQUAT: HEELS DOWN—ARMS BEHIND
Hands Bound Pose Dedicated to Goddess Kali
Baddha Hasta Kalyasana
(BUH-duh HUH-stuh kahl-YAHS-uh-nuh)
Modification: head rolling back, heels down
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Pose Dedicated to Goddess Kali
Baddha Kalyasana
(BUH-duh kahl-YAHS-uh-nuh)
Pose Type: standing, binding
Drishti Point: Nasagrai or Nasagre (nose)
KALI SQUAT: HEELS DOWN—ONE ARM SIDE BENDS
Pose Dedicated to Goddess Kali
Kalyasana
(kahl-YAHS-uh-nuh)
Modification: one hand to the forehead, arm to the knee on the same side
Pose Type: standing
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Dedicated to Goddess Kali
Kalyasana
(kahl-YAHS-uh-nuh)
Modification: one arm straight and parallel to the floor, other arm bent, palm facing up
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
Sideways Pose Dedicated to Goddess Kali
Parshva Kalyasana
(PAHRSH-vuh kahl-YAHS-uh-nuh)
Modification: leaning to one side, one arm out to the side—elbow slightly bent, palm facing up, other hand to the face—palm down
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Sideways Half Bound Pose Dedicated to Goddess Kali
Parshva Ardha Baddha Kalyasana
(PAHRSH-vuh UHR-duh BUH-duh kahl-YAHS-uh-nuh)
Modification: forearm to the knee on the same side
Pose Type: standing, side bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Sideways Pose Dedicated to Goddess Kali
Parshva Kalyasana
(PAHRSH-vuh kahl-YAHS-uh-nuh)
Modification: one hand to the floor, other arm up to the sky
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
KALI SQUAT: HEELS DOWN—FORWARD BEND
Bound Pose Dedicated to Goddess Kali
Baddha Kalyasana
(BUH-duh kahl-YAHS-uh-nuh)
Modification: forward bend
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Goddess Kali
Kalyasana
(kahl-YAHS-uh-nuh)
Modification: forward bend, arms straight and parallel to the floor, palms together
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Goddess Kali
Kalyasana
(kahl-YAHS-uh-nuh)
Modification: forward bend, arms crossed, hands to the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
KALI SQUAT: HEELS DOWN—FORWARD BEND & FORWARD BEND TWISTS
Revolved Half Bound Pose Dedicated to Goddess Kali
Parivritta Ardha Baddha Kalyasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh kahl-YAHS-uh-nuh)
Modification: arm under the opposite leg
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Pose Dedicated to Goddess Kali
Parivritta Kalyasana
(puh-ri-VRIT-tuh kahl-YAHS-uh-nuh)
Modification: hands to the knees
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
KALI SQUAT: HEELS UP—ARM POSITIONS
Tip Toe Pose Dedicated to Goddess Kali
Prapada Kalyasana
(PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: head down, elbows bent, back of the hands on the knees
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Lotus Hand Seal in Upward Hands Tip Toe Pose Dedicated to Goddess Kali
Padma Mudra in Urdhva Hasta Prapada Kalyasana
(PUHD-muh MU-druh in OORD-vuh HUH-stuh PRUH-puh-duh kahl-YAHS-uh-nuh)
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe Pose Dedicated to Goddess Kali
Prapada Kalyasana
(PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: one hand behind the back in reverse prayer, one elbow on the knee
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
Reverse Prayer Tip Toe Pose Dedicated to Goddess Kali
Viparita Namaskar Prapada Kalyasana
(vi-puh-REE-tuh nuh-muhs-KAHR PRUH-puh-duh kahl-YAHS-uh-nuh)
Also Known As: Back of the Body Prayer Tip Toe Pose Dedicated to Goddess Kali (Paschima Namaskar Prapada Kalyasana)
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
KALI SQUAT: HEELS UP—SIDE BENDS
Sideways Tip Toe Pose Dedicated to Goddess Kali
Parshva Prapada Kalyasana
(PAHRSH-vuh PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: one palm to the forehead, fingertips of the other hand to the floor
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
KALI SQUAT: ONE HEEL UP, ONE HEEL DOWN
Sideways Uneven Tip Toe Pose Dedicated to Goddess Kali
Parshva Vishama Prapada Kalyasana
(PAHRSH-vuh VISH-uh-muh PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: side bend
Pose Type: standing, side bend
Dristhi Point: Padhayoragrai or Padayoragre (toes/feet)
KALI SQUAT: HEELS UP—FORWARD BENDS
Tip Toe Pose Dedicated to Goddess Kali
Prapada Kalyasana
(PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: forward bend, arms crossed, hands to the floor, fingertips pointing toward each other
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Tip Toe Pose Dedicated to Goddess Kali
Prapada Kalyasana
(PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: forward bend, arms crossed, hands to the floor, fingertips pointing away from each other
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe Pose Dedicated to Goddess Kali
Prapada Kalyasana
(PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: forward bend, hands to the floor, fingertips to the floor facing away from each other
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Tip Toe Pose Dedicated to Goddess Kali
Prapada Kalyasana
(PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: forward bend, arms open wide
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
KALI SQUAT: HEELS UP—BINDING
Extended Side Revolved Hands Bound Half Pose Dedicated to Goddess Kali
Utthita Parshva Parivritta Baddha Hasta Ardha Kalyasana
(UT-ti-tuh PAHRSH-vuh puh-ri-VRIT-tuh BUH-duh HUH-stuh UHR-duh kahl-YAHS-uh-nuh)
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Hands Bound Pose Dedicated to Goddess Kali
Baddha Hasta Kalyasana
(BUH-duh HUH-stuh kahl-YAHS-uh-nuh)
Modification: hands bound under the leg, heels down
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
KALI SQUAT: HEELS UP—BINDING
Tip Toe Hands Bound Pose Dedicated to Goddess Kali
Prapada Baddha Hasta Kalyasana
(PRUH-puh-duh kahl-YAHS-uh-nuh)
Modification: hands bound under the leg
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe Half Bound Pose Dedicated to Goddess Kali
Prapada Ardha Baddha Kalyasana
(PRUH-puh-duh UHR-duh BUH-duh kahl-YAHS-uh-nuh)
Modification: one arm bound under the leg, palm to the rib cage, other forearm to the floor
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose), Angushtamadhye or Angushta Ma Dyai (thumbs)
LEGS WIDE: HALF FORWARD BEND
Half Feet Spread Out Intense Stretch Pose
Ardha Prasarita Padottanasana
(UHR-duh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Half Forward Bend
Modification: legs straight, hands on the shins
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LEGS WIDE: HALF FORWARD BEND, HANDS TO THE FLOOR—HEELS DOWN & HEELS UP
Half Feet Spread Out Intense Stretch Pose
Ardha Prasarita Padottanasana
(UHR-duh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Half Forward Bend
Modification: 1. toes pointing straight ahead, palms flat on the floor 2. toes pointing slightly outward, back of the hands to the floor, fingertips pointing toward each other
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Tip Toe Half Feet Spread Out Intense Stretch Pose
Prapada Ardha Prasarita Padottanasana
(PRUH-puh-duh UHR-duh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Tip Toe Feet Spread Out Half Forward Bend
Modification: toes pointing straight ahead, heels up, palms flat on the floor
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
LEGS WIDE: FULL FORWARD BEND—HANDS TO THE FLOOR
Feet Spread Out Intense Stretch Pose 1
Prasarita Padottanasana 1
(pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Intense Stretch Pose A (Prasarita Padottanasana A), Feet Spread Out Full Forward Bend A
Modification: palms to the floor, elbows bent at 90 degrees
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Feet Spread Out Intense Stretch Pose 1
Prasarita Padottanasana 1
(pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Intense Stretch Pose A (Prasarita Padottanasana A), Feet Spread Out Full Forward Bend A
Modification: arms straight, palms to the floor, fingertips pointing away from the head
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Feet Spread Out Intense Stretch Pose 4
Prasarita Padottanasana 4
(pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Intense Stretch Pose D (Prasarita Padottanasana D), Hands to Big Toes Feet Spread Out Full Forward Bend (Hasta Padangushta Prasarita Padottanasana)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LEGS WIDE: FULL FORWARD BEND—ARMS BEHIND THE BACK
Feet Spread Out Intense Stretch Pose 2
Prasarita Padottanasana 2
(pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Intense Stretch Pose B (Prasarita Padottanasana B), Feet Spread Out Full Forward Bend
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Feet Spread Out Intense Stretch Pose 5
Prasarita Padottanasana 5
(pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Reverse Prayer Feet Spread Out Full Forward Bend (Viparita Namaskar Prasarita Padottanasana)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Feet Spread Out Intense Stretch Pose 3
Prasarita Padottanasana 3
(pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Intense Stretch Pose C (Prasarita Padottanasana C), Feet Spread Out Full Forward Bend, Hands Bound Wide Legs Forward Fold (Baddha Hasta Prasarita Padottanasana)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LEGS WIDE: FULL FORWARD BEND—ARMS OPEN WIDE
Feet Spread Out Intense Stretch Pose 6
Prasarita Padottanasana 6
(pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Full Forward Bend 6
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Feet Spread Out Intense Stretch Pose 7
Prasarita Padottanasana 7
(pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Feet Spread Out Full Forward Bend 7
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LEGS WIDE: FULL FORWARD BEND—TWISTS
Revolved Half Feet Spread Out Intense Stretch Pose
Parivritta Ardha Prasarita Padottanasana
(puh-ri-VRIT-tuh UHR-duh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Revolved Feet Spread Out Half Forward Bend
Modification: palm to the floor
Pose Type: standing, forward bend, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Revolved Half Feet Spread Out Intense Stretch Pose
Parivritta Ardha Prasarita Padottanasana
(puh-ri-VRIT-tuh UHR-duh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Revolved Feet Spread Out Half Forward Bend
Modification: forearm to the floor
Pose Type: standing, forward bend, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Revolved Paying Homage Feet Spread Out Intense Stretch Pose
Parivritta Namasya Prasarita Padottanasana
(puh-ri-VRIT-tuh nuh-MUHS-ya pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Revolved Paying Homage Feet Spread Out Forward Bend
Modification: legs crossed, hand to the back foot, other arm extended to the sky
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Bound Revolved Feet Spread Out Intense Stretch Pose
Baddha Parivritta Prasarita Padottanasana
(BUH-duh puh-ri-VRIT-tuh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Bound Revolved Feet Spread Out Full Forward Bend
Modification: arm straight, looking up
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Hands Bound Revolved Feet Spread Out Intense Stretch Pose
Baddha Hasta Parivritta Prasarita Padottanasana
(BUH-duh HUH-stuh puh-ri-VRIT-tuh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Hands Bound Revolved Feet Spread Out Full Forward Bend
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Paying Homage Feet Spread Out Intense Stretch Pose
Parivritta Namasya Prasarita Padottanasana
(puh-ri-VRIT-tuh nuh-MUHS-ya pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Modification: outside edges of the feet to the floor, legs crossed, forward bend, both hands on the back foot
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Feet Spread Out Intense Stretch Pose
Parivritta Prasarita Padottanasana
(puh-ri-VRIT-tuh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Revolved Feet Spread Out Full Forward Bend
Modification: grabbing onto the knee and the foot
Pose Type: standing, forward bend, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Feet Spread Out Intense Stretch Pose
Parivritta Prasarita Padottanasana
(puh-ri-VRIT-tuh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Revolved Feet Spread Out Full Forward Bend
Modification: grabbing onto the ankles
Pose Type: standing, forward bend, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved to the Side Feet Spread Out Intense Stretch Pose
Parivritta Parshva Prasarita Padottanasana
(puh-ri-VRIT-tuh PAHRSH-vuh pruh-SAH-ri-tuh puhd-o-tahn-AHS-uh-nuh)
Also Known As: Revolved to the Side Feet Spread Out Full Forward Bend)
Modification: grabbing onto the foot with both hands
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
DOWNWARD DOG
Downward Facing Dog Pose |
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Adho Mukha Shvanasana
(uh-DO MUK-uh shwa-NAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
How to Perform the Pose:
1. Start by lying on your stomach with your whole body flat on the floor. Place your palms on the floor at the bottom of your ribs with fingertips facing forward and elbows tucked in. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you engage your core and lift your torso off the floor, and straighten your arms, coming into a distinct upside-down V shape with your sitting bones up to the sky. Your feet should be in line with your sitting bones and your hands should be shoulder width apart.
3. Try to keep your legs as straight as possible while pressing the heels to the floor. You should feel a deep stretch in the back of your thighs (the hamstrings) and your calf muscles.
4. Inhale as you lengthen your spine, keeping your neck long and your shoulder blades down your back. Try not to round your lower back, keeping it long. Exhale as you press through your chest, moving it toward your thighs. You should feel a deep stretch in the back of your shoulders.
5. You can either keep your head off the floor (Pose #1) or bring your forehead to the floor (Pose #2) if your shoulders are open.
6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
7. To come out of the pose, inhale as you rock into Plank Pose, and exhale as you bend your elbows into Four Limbed Staff Pose (Chaturanga Dandasana) and lower all the way down to the floor into the starting position.
Modification:
1. head off the floor
2. forehead to the floor
adho = downward
mukha = face
shvana = dog
DOWNWARD DOG: FOREARMS AND HEAD ON THE FLOOR
Downward Facing Pose Dedicated to Makara on the Head
Adho Mukha Shirsha Makarasana
(uh-DO MUK-uh SHEER-shuh muh-kuh-RAHS-uh-nuh)
Pose Type: forward bend, inversion, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
DOWNWARD DOG: KNEES BENT
Downward Facing Dog Pose
Adho Mukha Shvanasana
(uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: knees bent, heels up
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Downward Facing Dog Pose
Adho Mukha Shvanasana
(uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: knees bent, heels up, spine in Cat Tilt, forehead toward the knees
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
DOWNWARD DOG: WIDE-LEGGED
Feet Spread Downward Facing Dog Pose
Prasarita Pada Adho Mukha Shvanasana
(pruh-SAH-ri-tuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: heels down, palms down
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe Feet Spread Downward Facing Dog Pose
Prapada Prasarita Pada Adho Mukha Shvanasana
(PRUH-puh-duh pruh-SAH-ri-tuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: one palm on top of the other, fingertips to the floor, head above the arms
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands), Nasagrai or Nasagre (nose)
DOWNWARD DOG: ONE-LEGGED—KNEES TOGETHER
One-Legged Downward Facing Dog Pose
Eka Pada Adho Mukha Shvanasana
(EY-kuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: back leg bent, knees together
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Leg Position of the Half Cow Face Pose in Downward Facing Dog Pose
Pada Ardha Gomukhasana in Adho Mukha Shvanasana
(PUH-duh URH-duh go-muk-AHS-uh-nuh in uh-DO MUK-uh shwa-NAHS-uh-nuh)
Also Known As: Leg Position of the One-Legged Cow Face Pose in Downward Facing Dog Pose (Eka Pada Gomukhasana in Adho Mukha Shvanasana)
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
DOWNWARD DOG: ONE-ARMED
Revolved Downward Facing Dog Pose
Parivritta Adho Mukha Shvanasana
(puh-ri-VRIT-tuh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
DOWNWARD DOG: ONE-ARMED—ONE-LEGGED
Hand to Knee One-Legged Downward Facing Dog Pose
Hasta Janu Eka Pada Adho Mukha Shvanasana
(HUH-stuh JAH-nu EY-kuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: hand grabbing onto the opposite knee
Pose Type: standing one-legged balance, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Hand to Ankle One-Legged Downward Facing Dog Pose 1
Hasta Kulpa Eka Pada Adho Mukha Shvanasana 1
(HUH-stuh KUL-puh EY-kuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: grabbing onto the ankle on the same side; back leg bent, knees together
Pose Type: standing one-legged balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Hand to Ankle One-Legged Downward Facing Dog Pose 2
Hasta Kulpa Eka Pada Adho Mukha Shvanasana 2
(HUH-stuh KUL-puh EY-kuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: grabbing onto the ankle on the opposite side; back leg bent, knees together
Pose Type: standing one-legged balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
DOWNWARD DOG: ONE-LEGGED
One-Legged Downward Facing Dog Pose
Eka Pada Adho Mukha Shvanasana
(EY-kuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: knee bent
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One Leg to the Side Downward Facing Dog Pose
Parshva Eka Pada Adho Mukha Shvanasana
(PAHRSH-vuh EY-kuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Downward Facing Dog Pose
Eka Pada Adho Mukha Shvanasana
(EY-kuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Also Known As: One-Legged Downward Facing Dog Shoulder Press
Modification: bottom knee bent; elbows bent, fingertips to the floor
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One-Legged Downward Facing Dog Pose
Eka Pada Adho Mukha Shvanasana
(EY-kuh PUH-duh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Also Known As: One Leg Raised Up Downward Facing Dog Pose (Utthita Eka Pada Adho Mukha Shvanasana)
Modification: back leg straight and extended up to the sky
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
DOWNWARD DOG: TWISTS
Uneven Legs Revolved Downward Facing Dog Pose 1
Vishama Pada Parivritta Adho Mukha Shvanasana 1
(VISH-uh-muh PUH-duh puh-ri-VRIT-tuh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: one knee bent, foot crossed over
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Uneven Legs Revolved Downward Facing Dog Pose 2
Vishama Pada Parivritta Adho Mukha Shvanasana 2
(VISH-uh-muh PUH-duh puh-ri-VRIT-tuh uh-DO MUK-uh shwa-NAHS-uh-nuh)
Modification: both legs straight, one leg crossed over
Pose Type: standing, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
INTENSE SIDE STRETCH: STRAIGHT SPINE TO BACKBEND
Upward Bound Hands Pose in Hero Succession Series
Urdhva Baddha Hastasana in Vira Parampara
(OORD-vuh BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Modification: arms up to the sky, fingers interlocked, spine straight
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Hands Bound Pose in Hero Succession Series
Baddha Hastasana in Vira Parampara
(BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Modification: grabbing onto the triceps behind the back
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reverse Prayer Pose in Hero Succession Series
Viparita Namaskarasana in Vira Parampara
(vi-puh-REET-tuh nuh-muhs-kahr-AHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Also Known As: Back of the Body Prayer in Hero Succession Series (Paschima Namaskara in Vira Parampara)
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Bound Hands Pose in Hero Succession Series
Urdhva Baddha Hastasana in Vira Parampara
(OORD-vuh BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Modification: deep backbend
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angusthamadhye or Angustha Ma Dyai (thumbs)
INTENSE SIDE STRETCH: HALF FORWARD BEND
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: arms straight out in front, palms pressed together
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: one hand to the lower back, one arm extended out in front and parallel to the floor
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: grabbing onto the triceps behind the back
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: arms open to the sides
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
INTENSE SIDE STRETCH: HALF FORWARD BEND—GRABBING ONTO ONE LEG
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: both hands on the shin on the front leg
Pose Type: standing, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Extended Both Hands to Foot Intense Side Stretch Pose
Utthita Dwi Hasta Pada Parshvottanasana
(UT-ti-tuh DWI-huh-stuh PUH-duh pahrsh-vo-tahn-AHS-uh-nuh)
Modification: toes of the front foot flexed in and lifted off the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Side Stretch Pose
Parshvottanasana
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: both hands grabbing onto the calf of the back leg
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
INTENSE SIDE STRETCH: FULL FORWARD BEND—ARMS IN FRONT AND ARMS POINTING TO THE BACK
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: palms to the floor on either side of the front foot
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Also Known As: Hero Succession Series (Vira Parampara)
Modification: arms reaching to the back, fingertips to the floor
1. chin to the shin
2. forehead to the shin
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
INTENSE SIDE STRETCH: FULL FORWARD BEND—HANDS IN PRAYER, HANDS IN REVERSE PRAYER AND BEHIND
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: hands in Anjali Mudra (Hands in Prayer), arms wrapped around the front leg
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Intense Side Stretch Pose
Parivritta Parshvottanasana
(puh-ri-VRIT-tuh pahrsh-vo-tahn-AHS-uh-nuh)
Modification: hands in Anjali Mudra (Hands in Prayer), arms wrapped around the front leg, twist
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Intense Side Stretch Pose
Parshvottanasana
(pahrsh-vo-tahn-AHS-uh-nuh)
Also Known As: Reverse Prayer Intense Side Stretch Pose (Viparita Namaskar Parsvottanasana), Back of the Body Prayer Intense Side Stretch Pose (Paschima Namaskara Parshvottanasana)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hands Bound Intense Side Stretch Pose
Baddha Hasta Parshvottanasana
(BUH-duh HUH-stuh pahrsh-vo-tahn-AHS-uh-nuh)
Modification: both legs straight
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
INTENSE SIDE STRETCH: FULL FORWARD BEND—ONE ARM IN FRONT—ONE ARM BEHIND
Uneven Legs Tip Toe Intense Side Stretch Pose
Vishama Pada Prapada Parshvottanasana
(VISH-uh-muh PUH-duh PRUH-puh-duh pahrsh-vo-tahn-AHS-uh-nuh)
Modification: 1. one arm stretched out to the back and up to the sky; other arm stretched out to the front, fingertips to the floor 2. both arms stretched out in front, fingertips to the floor
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Intense Side Stretch Pose Prep.
Parshvottanasana Prep.
(pahrsh-vo-tahn-AHS-uh-nuh)
Modification: opposite arm wrapped around the front calf, chin to the shin
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
TRIANGLE POSE
Extended Side Triangle Pose
Utthita Parshva Trikonasana
(UT-ti-tuh PAHRSH-vuh tri-ko-NAHS-uh-nuh)
Modification: top arm parallel to the floor
Pose Type: standing, forward bend, side bend
Drishti Point: Hastagrai or Hastagre (hands)
TRIANGLE POSE
Extended Triangle Pose |
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Utthita Trikonasana
(UT-ti-tuh tri-ko-NAHS-uh-nuh)
Pose Type: standing, forward bend, side bend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Inhale and step your feet about elbow distance apart with toes facing forward and feet parallel to each other. Expand your chest and hold your arms straight out to the sides, parallel to the floor.
3. Keep your legs strong and straight by engaging your quadriceps and pulling the kneecaps up. Turn your left foot 90 degrees to the left. Turn your right foot as close to 45 degrees to the left as possible.
4. On your next exhale, reach over to the left as far as you can with good form and drop your left hand toward the left shin (or left foot or to the floor either on the inside or the outside of the left foot).
5. Reach your right arm up to the sky and look at your right thumb (the drishti point). Make sure that your chest is not collapsing down toward the floor by lengthening both arms, grabbing onto the big toe of your left foot with pointer finger and middle finger and thumb locked on top, and leaning back far enough so that your shoulders are stacked one on top of the other.
6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale as you release the pose. Inhale as you press strongly into both feet to come up.
7. Exhale, come back to Mountain Pose (Tadasana) and repeat on the other side.
Modification:
1. front view
2. back view
utittha = extended
tri = three
kona = angle
TRIANGLE POSE: BINDING
Half Bound Extended Triangle Pose
Ardha Baddha Utthita Trikonasana
(UHR-duh BUH-duh UT-ti-tuh tri-ko-NAHS-uh-nuh)
Pose Type: standing, forward bend, side bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Bound Extended Triangle Pose
Baddha Utthita Trikonasana
(BUH-duh UT-ti-tuh tri-ko-NAHS-uh-nuh)
Modification: fingers interlocked on the inside of the thigh
Pose Type: standing, forward bend, side bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Bound Extended Triangle Pose
Baddha Utthita Trikonasana
(BUH-duh UT-ti-tuh tri-ko-NAHS-uh-nuh)
Pose Type: standing, forward bend, side bend, binding, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Sideways Extended Triangle Pose
Parivritta Parshva Utthita Trikonasana
(puh-ri-VRIT-tuh PAHRSH-vuh UT-ti-tuh tri-ko-NAHS-uh-nuh)
Modification: grabbing onto both shins
Pose Type: standing, forward bend, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
TRIANGLE POSE: REVOLVED & BINDING
Revolved Triangle Pose
Parivritta Trikonasana
(puh-ri-VRIT-tuh tri-ko-NAHS-uh-nuh)
Also Known As: Revolved Intense Side Stretch Pose (Parivritta Parshvottanasana)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Triangle Pose
Parivritta Trikonasana
(puh-ri-VRIT-tuh tri-ko-NAHS-uh-nuh)
Pose Type: standing, forward bend, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Revolved Bound Triangle Pose
Parivritta Baddha Trikonasana
(puh-ri-VRIT-tuh BUH-duh tri-ko-NAHS-uh-nuh)
Also Known As: Bound Leg Twisted Angle Pose (Baddha Pada Parivritta Konasana)
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
WARRIOR 2 & SIDE ANGLE POSE
Extended Side Angle Pose |
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Utthita Parshva Konasana
(UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagrahe (hands)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Inhale and step your feet about wrist-distance apart with toes facing forward and feet parallel to each other. Expand your chest and hold your arms straight out to the sides parallel to the floor.
3. Keep your legs strong and straight by engaging your quadriceps and pulling the kneecaps up. Turn your left foot 90 degrees to the left. Turn your right foot 45 degrees to the left as much as possible.
4. Exhale and bend your left knee until your left thigh is parallel to the floor, coming into Warrior 2 Pose (Virabhadrasana 2).
5. On the exhale, bend to the left and drop your left elbow to the left thigh. Reach your right arm over your head and rotate your chest to the side until your right shoulder is on top of your left shoulder.
6. You can experiment with bringing your left palm to the floor on the inside of your left thigh or the outside of your thigh.
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale as you release the pose. Inhale as you press strongly into both feet to come up.
8. Exhale, come back to Mountain Pose (Tadasana) and repeat on the right side.
Modification:
1. arm to the inside of the thigh
2. elbow on the thigh
3. arm to the outside of the thigh
utthita = extended, rising, risen
parsva = side
kona = angle
Warrior 2
Virabhadrasana 2
(veer-uh-buh-DRAHS-uh-nuh)
Also Known As: Half Side Angle Pose (Ardha Parshva Konasana)
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
SIDE ANGLE POSE
Extended Side Angle Pose Prep.
Utthita Parshva Konasana Prep.
(UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: back knee on the floor, palm to the floor on the inside of the front leg
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Both Arms Extended Side Angle Pose Prep.
Dwi Hasta Utthita Parshva Konasana Prep.
(DWI-huh-stuh UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: back knee on the floor
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Both Arms Extended Side Angle Pose
Dwi Hasta Utthita Parshva Konasana
(DWI-huh-stuh UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: back knee off the floor
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Tip Toe Extended Side Angle Pose Prep.
Prapada Utthita Parshva Konasana Prep.
(PRUH-puh-duh UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: front heel lifted, fingertips to the floor on the inside of the leg, other arm resting on the side of the torso
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Tip Toe Both Arms Extended Side Angle Pose
Prapada Dwi Hasta Utthita Parshva Konasana
(PRUH-puh-duh DWI-huh-stuh UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: back knee off the floor
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SIDE ANGLE POSE: BINDING
Half Bound Extended Side Angle Pose
Ardha Baddha Utthita Parshva Konasana
(UHR-duh BUH-duh UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: hand to the floor on the inside of the front leg
Pose Type: standing, side bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Bound Extended Side Angle Pose
Baddha Utthita Parshva Konasana
(BUH-duh UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: fingers interlocked on the inside of the front thigh
Pose Type: standing, side bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Bound Extended Side Angle Pose
Baddha Utthita Parshva Konasana
(BUH-duh UT-ti-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Also Known As: Bound Arms Side Angle Pose (Baddha Hasta Parshva Konasana)
Pose Type: standing, side bend, binding, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Vishvamitra Prep.
Vishvamitrasana Prep.
(VISH-vah-mi-TRAHS-uh-nuh)
Modification: knee bent wrapped around the tricep, grabbing onto the foot
Pose Type: standing, arm balance
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Vishvamitra Prep.
Vishvamitrasana Prep.
(vish-vah-mi-TRAHS-uh-nuh)
Modification: knee bent, shin to the tricep
Pose Type: standing, arm balance
Drishti Point: Hastagrai or Hastagre (hands), Padayoragrai or Padayoragre (toes/feet)
SIDE ANGLE POSE: REVOLVED
Revolved Side Angle Pose Prep.
Parivritta Parshva Konasana Prep.
(puh-ri-VRIT-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: one arm under the leg, hands in Anjali Mudra (Hands in Prayer),
1. back knee on the floor, looking up to the sky 2. back knee off the floor, looking down
Pose Type: standing, twist
Drishti Point: 1. Urdhva or Antara Drishti (up to the sky)
2. Padayoragrai or Padayoragre (toes/feet)
Revolved Side Angle Pose Prep.
Parivritta Parshva Konasana Prep.
(puh-ri-VRIT-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: hands in Anjali Mudra (Hands in Prayer)
1. back knee on the floor, looking up to the sky
2. back knee off the floor, looking up to the sky
Pose Type: standing, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Both Hands Free Revolved Side Angle Pose
Dwi Mukta Hasta Parivritta Parshva Konasana
(DWI muk-tuh HUH-stuh puh-ri-VRIT-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: bottom hand off the floor, fingertips pointing in opposite directions
1. back knee on the floor
2. back knee off the floor
Pose Type: standing, twist, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Side Angle Pose Prep.
Parivritta Parshva Konasana Prep.
(puh-ri-VRIT-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: palm to the floor, other palm to lower back
Pose Type: standing, twist, side bend
Drishti Point: Hastagrai or Hastagre (hands) or Padhayoragrai or Padayoragre (toes/feet)
SIDE ANGLE POSE: REVOLVED BOUND
Revolved Side Angle Pose
Parivritta Parshva Konasana
(puh-ri-VRIT-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: 1. palm to the floor, back knee on the floor 2. palm to the floor, back knee off the floor
Pose Type: standing, twist, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Bound Revolved Side Angle Pose
Baddha Parivritta Parshva Konasana
(BUH-duh puh-ri-VRIT-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Also Known As: Hands Bound Revolved Side Angle Pose Prep. (Baddha Hasta Parivritta Parshva Konasana Prep.)
Modification: 1. back knee on the floor 2. back knee off the floor
Pose Type: standing, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
REVERSE WARRIOR
Both Arms Extended Reverse Warrior Pose Prep.
Dwi Hasta Utthita Viparita Virabhadrasana Prep.
(DWI-huh-stuh UT-ti-tuh vi-puh-REE-tuh vee-ruh-buh-DRAHS-uh-nuh)
Modification: back knee on the floor, arms straight, palms together
Pose Type: standing, backbend, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Tip Toe Both Arms Extended Reverse Warrior Pose
Prapada Dwi Hasta Utthita Viparita Virabhadrasana
(PRUH-puh-duh DWI-huh-stuh UT-ti-tuh vi-puh-REE-tuh vee-ruh-buh-DRAHS-uh-nuh)
Modification: arms straight, palms together
Pose Type: standing, backbend, side bend
Drishti Point: Bhrumadhye (third eye, between the eyebrows) or Hastagrai or Hastagre (hands)
Revolved Sideways Tip Toe Reverse Warrior Pose
Parivritta Parshva Prapada Viparita Virabhadrasana
(puh-ri-VRIT-tuh PAHRSH-vuh PRUH-puh-duh vi-puh-REE-tuh vee-ruh-buh-DRAHS-uh-nuh)
Modification: front heel up, one arm in front and parallel to the floor; other elbow bent, palm facing up, hand to the crown of the head
Pose Type: standing, backbend, twist, side bend
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Tip Toe Reverse Warrior Pose
Prapada Viparita Virabhadrasana
(PRUH-puh-duh vi-puh-REE-tuh vee-ruh-buh-DRAHS-uh-nuh)
Modification: front heel up, both elbows bent, one arm up over the head, other arm in front of the torso
Pose Type: standing, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Half Bound Reverse Warrior Pose
Ardha Baddha Viparita Virabhadrasana
(UHR-duh BUH-duh vi-puh-REE-tuh vee-ruh-buh-DRAHS-uh-nuh)
Pose Type: standing, backbend, binding
Drishti Point: Hastagrai or Hastagre (hands)
Reverse Warrior Pose
Viparita Virabhadrasana
(vi-puh-REE-tuh vee-ruh-buh-DRAHS-uh-nuh)
Also Known As: Reverse Warrior Pose 2 (Viparita Virabhadrasana 2)
Modification: hand to the calf of the back leg; low lunge, low stance
Pose Type: standing, backbend
Drishti Point: Hastagrai or Hastagre (hands)
WARRIOR 1
Warrior 1 Prep.
Virabhadrasana 1 Prep.
(vee-ruh-buh-DRAHS-uh-nuh)
Modification: both legs straight, palms pressed together
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Warrior 1
Virabhadrasana 1
(vee-ruh-buh-DRAHS-uh-nuh)
Also Known As: Raised Arms Warrior Pose (Urdhva Hasta Veerasana), Hero Succession Series (Vira Parampara)
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Warrior 1
Virabhadrasana 1
(vee-ruh-buh-DRAHS-uh-nuh)
Modification: arms out in front and parallel to the floor, palms facing the sky
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
Bound Warrior 1
Baddha Virabhadrasana 1
(BUH-duh vee-ruh-buh-DRAHS-uh-nuh)
Modification: fingers interlocked on the inside of the front thigh
Pose Type: standing, binding
Drishti Point: Nasagrai or Nasagre (nose)
Warrior 1
Virabhadrasana 1
(vee-ruh-buh-DRAHS-uh-nuh)
Modification: arms up over the head and open to the sides; front leg, toes rotated out; deep backbend
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Open Heart Chakra Hands Bound Warrior
Anahata Chakra Baddha Hasta Virabhadrasana
(uh-NAH-huh-tuh CHUHK-ruh BUH-duh HUH-suh vee-ruh-buh-DRAHS-uh-nuh)
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Raised Bound Hands in Warrior 1
Urdhva Baddha Hastasana in Virabhadrasana 1
(OORD-vuh BUH-duh huh-STAHS-uh-nuh in vee-ruh-buh-DRAHS-uh-nuh)
Modification: fingers interlocked deep backbend
Pose Type: standing, backbend
Drishti Point: Hastagrai or Hastagre (hands)
WARRIOR 1: FORWARD BEND—TO THE SIDE
Spread Out Hands Side Angle Pose
Prasarita Hasta Parshva Konasana
(pruh-SAH-ri-tuh HUH-stuh pahrsh-vuh-ko-NAHS-uh-nuh)
Also Known As: Down Dog Lunge Pose
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hand Position of the Pose Dedicated to Garuda in Side Angle Pose
Hasta Garudasana in Parshva Konasana
(HUH-stuh guh-ru-DAHS-uh-nuh in pahrsh-vuh-ko-NAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Hand Position of Cow Face Pose in Side Angle Pose
Hasta Gomukhasana in Parshva Konasana
(HUH-stuh go-muk-AHS-uh-nuh in pahrsh-vuh-ko-NAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
WARRIOR 1: FORWARD BEND—ARMS BEHIND
Bowing Warrior with Hands in Prayer
Nama Virabhadrasana Namaskar
(NUH-muh vee-ruh-buh-DRAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bowing Hands Bound Warrior
Nama Baddha Hasta Virabhadrasana
(NUH-muh BUH-duh HUH-stuh vee-ruh-buh-DRAHS-uh-nuh)
Modification: grabbing onto the triceps behind the back
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bowing Reverse Prayer Warrior
Nama Viparita Namaskar Virabhadrasana
(NUH-muh vi-puh-REE-tuh nuh-muhs-KAHR vee-ruh-buh-DRAHS-uh-nuh)
Also Known As: Bowing Back of the Body Prayer Warrior (Nama Paschima Namaskara Virabhadrasana)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bowing Hands Bound Warrior Pose
Nama Baddha Hasta Virabhadrasana
(NUH-muh BUH-duh HUH-stuh vee-ruh-buh-DRAHS-uh-nuh)
Also Known As: Warrior Veerastambana Pose (Veerastambanasana), Bound Hands Side Angle Pose (Baddha Hasta Parshva Konasana)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bowing Hands Bound Warrior Pose
Nama Baddha Hasta Virabhadrasana
(NUH-muh BUH-duh HUH-stuh vee-ruh-buh-DRAHS-uh-nuh)
Also Known As: Bound Hands Side Angle Pose (Baddha Hasta Parshva Konasana)
Modification: arms bound around the front leg
Pose Type: standing, forward bend, binding
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
SIDE ANGLE POSE: HEAD BEHIND LEG
One Foot Behind the Head Side Angle Pose
Eka Pada Shirsha Parshva Konasana
(EY-kuh PUH-duh SHEER-shuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: arms crossed in front of the chest
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One Foot Behind the Head Side Angle Pose
Eka Pada Shirsha Parshva Konasana
(EY-kuh PUH-duh SHEER-shuh pahrsh-vuh-ko-NAHS-uh-nuh)
Modification: palms together, arms straight on the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One Foot Behind the Head Bound Side Angle Pose
Eka Pada Shirsha Baddha Parshva Konasana
(EY-kuh PUH-duh SHEER-shuh BUH-duh pahrsh-vuh-ko-NAHS-uh-nuh)
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE ON THE FLOOR
Equestrian Riding Horse Lunge Pose
Ashva Sanchalanasana
(UHSH-vuh suhn-chuh-luh-NAHS-uh-nuh)
Modification: back knee on the floor, hands to the floor on either side of the front foot, looking up to the sky
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Equestrian Riding Horse Lunge Pose Prep.
Ashva Sanchalanasana Prep.
(UHSH-vuh suhn-chuh-luh-NAHS-uh-nuh)
Also Known As: Son of Anjani (Lord Hanuman) Lunge Pose Prep. (Anjaneyasana Prep.)
Modification: back knee on the floor, both hands on the front knee
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE ON THE FLOOR—FORWARD BEND
Hands Bound Extended Lizard Tail Lunge Pose
Baddha Hasta Uttana Pristhasana
(BUH-duh HUH-stuh ut-TAHN-uh prish-TAHS-uh-nuh)
Also Known As: Bowing Warrior Pose Prep. (Nama Virabhadrasana Prep.)
Modification: back knee on the floor, forehead to the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe Extended Lizard Tail Lunge Pose
Prapada Uttana Pristhasana
(PRUH-puh-duh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: back knee on the floor, shoulder to the back of the knee, one arm straight out in front, other arm straight to the back, forehead to the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Extended Lizard Tail Lunge Pose
Uttana Pristhasana
(ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: back knee on the floor
1. forearms to the floor on the inside of the foot
2. forearms to the floor on either side of the foot
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Unsupported Extended Lizard Tail Lunge Pose
Niralamba Uttana Pristhasana
(nir-AH-luhm-buh ut-TAHN-uh prish-TAHS-uh-nuh)
Also Known As: God Favour Seeking Sacrifice Ritual Pose (Yajnasana), Christ’s Cross Pose
Modification: arms straight out to the sides
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Bound Extended Lizard Tail Lunge Pose
Baddha Uttana Pristhasana
(BUH-duh ut-TAHN-uh prish-TAHS-uh-nuh)
Also Known As: Bound God Favor Seeking Sacrifice Ritual Pose (Baddha Yajnasana), Bound Christ’s Cross Pose)
Modification: back knee on the floor
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Hands Spread Out Extended Lizard Tail Lunge Pose
Prasarita Hasta Uttana Pristhasana
(pruh-SAH-ri-tuh HUH-stuh ut-TAHN-uh prish-TAHS-uh-nuh)
Also Known As: God Favour Seeking Sacrifice Ritual Pose (Yajnasana), Christ’s Cross Pose
Modification: back knee on the floor, shin to the tricep
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE ON THE FLOOR—BACKBEND—ARMS BEHIND THE BACK
Bound Hands Son of Anjani (Lord Hanuman) Lunge Pose
Baddha Hasta Anjaneyasana (BUH-duh HUH-stuh uhn-juh-ney-AHS-uh-nuh)
Also Known As: Open Heart Chakra Hands Bound Equestrian Riding Horse Pose (Anahata Chakra Baddha Hasta Ashva Sanchalanasana)
Modification: back knee on the floor, backbend, hands to the floor on the inside of the back knee
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Son of Anjani (Lord Hanuman) Lunge Pose
Anjaneyasana (uhn-juh-ney-AHS-uh-nuh)
Also Known As: Open Heart Chakra Equestrian Riding Horse Pose (Anahata Chakra Ashva Sanchalanasana)
Modification: back knee on the floor, backbend, fingertips to the floor on either side of the back knee
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand Son of Anjani (Lord Hanuman) Lunge Pose
Eka Hasta Anjaneyasana (EY-kuh HUH-stuh uhn-juh-ney-AHS-uh-nuh)
Also Known As: Equestrian Riding Horse Pose (Ashva Sanchalanasana)
Modification: back knee on the floor, one arm extended up over the head, other hand to the floor
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: BACK KNEE ON THE FLOOR—BACKBEND—ARMS UP OVER THE HEAD
Son of Anjani (Lord Hanuman) Lunge Pose
Anjaneyasana (uhn-juh-ney-AHS-uh-nuh)
Also Known As: Crescent Lunge Pose
Modification: front heel on the floor, back knee down, back toes curled in; arms shoulder width apart, fingertips up to the sky
Pose Type: standing, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Tip Toe Son of Anjani (Lord Hanuman) Lunge Pose
Prapada Anjaneyasana (PRUH-puh-duh uhn-juh-ney-AHS-uh-nuh)
Also Known As: Tip Toe Crescent Lunge Pose
Modification: front heel off the floor, back knee down, back toes curled in; arms shoulder width apart, fingertips up to the sky
Pose Type: standing, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Son of Anjani (Lord Hanuman) Lunge Pose
Anjaneyasana (uhn-juh-ney-AHS-uh-nuh)
Also Known As: Monkey Pose (Kapyasana), Crescent Lunge Pose
Modification: arms up over the head, back knee on the floor, palms pressed together
Pose Type: standing, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angusthamadhye or Angustha Ma Dyai (thumbs)
Standing Pose of the Heavenly Spirits Prep.
Stiti Valakhilyasana Prep. (STI-ti VAH-luh-kil-YAHS-uh-nuh)
Also Known As: Nindra Valakhilyasana; Son of Anjani (Lord Hanuman) Lunge Pose (Anjaneyasana), Crescent Lunge Pose)
Modification: back knee on the floor, arms up over the head, palms open to the sky, arms parallel to the floor
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Standing Pose of the Heavenly Spirits
Stiti Valakhilyasana (STI-ti VAH-luh-kil-YAHS-uh-nuh)
Also Known As: Nindra Valakhilyasana
Modification: back knee to the floor, grabbing the back heel with overhead grip
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: BACK KNEE ON THE FLOOR—TWISTS AND SIDE BENDS
Sideways Son of Anjani (Lord Hanuman) Lunge Pose
Parshva Anjaneyasana
(PAHRSH-vuh uhn-juh-ney-AHS-uh-nuh)
Modification: back knee on the floor; one hand to the inside of the opposite knee, other arm up over the head
Pose Type: standing, side bend, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Revolved Paying Homage Lunge Pose
Parivritta Namasyasana
(puh-ri-VRIT-tuh nuh-muh-SYAHS-uh-nuh)
Also Known As: Curtsey Lunge
Modification: front leg crossed over to the side, opposite elbow over the front knee, back knee on the floor
Pose Type: standing, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Son of Anjani (Lord Hanuman) Lunge Pose
Parivritta Anjaneyasana
(puh-ri-VRIT-tuh uhn-juh-ney-AHS-uh-nuh)
Modification: back knee on the floor, toes curled in; one hand to the floor, other arm up in the sky; twisting to the inside of the front knee
Pose Type: standing, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Tip Toe Sideways Son of Anjani (Lord Hanuman) Lunge Pose
Prapada Parshva Anjaneyasana
(PRUH-puh-duh PAHRSH-vuh uhn-juh-ney-AHS-uh-nuh)
Modification: back knee on the floor, toes pointed to the back, one hand to the floor, other arm up in the sky, twisting to the outside of the front knee
Pose Type: standing, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Son of Anjani (Lord Hanuman) Lunge Pose
Parivritta Anjaneyasana
(puh-ri-VRIT-tuh uhn-juh-ney-AHS-uh-nuh)
Also Known As: Revolved Monkey Pose (Parivritta Anjaneyasana)
Modification: back knee on the floor
Pose Type: standing, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
LUNGE: BACK KNEE ON THE FLOOR UNDER THE HIP SOCKET
Tip Toe Revolved Son of Anjani (Lord Hanuman) Lunge Pose
Prapada Parivritta Anjaneyasana
(PRUH-puh-duh puh-ri-VRIT-tuh uhn-juh-ney-AHS-uh-nuh)
Pose Type: standing, twist
Drishti Point: Nasagrai or Nasagre (nose)
Horse Pose Prep.
Vatayanasana Prep.
(vah-tah-yuh-NAHS-uh-nuh)
Modification: back knee and foot on the floor
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Fighting Warrior Pose 1
Yudhasana 1
(yu-DAHS-uh-nuh)
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
Fighting Warrior Pose 2
Yudhasana 2
(yu-DAHS-uh-nuh)
Modification: back knee on the floor
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
LUNGE: BACK KNEE ON THE FLOOR UNDER THE HIP SOCKET—FORWARD BEND
Half Equestrian Riding Horse Lunge Pose
Ardha Ashva Sanchalanasana
(UHR-duh UHSH-vuh suhn-chuh-luh-NAHS-uh-nuh)
Modification: spine in Cat Tilt, back knee down, toes pointing away from the head
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe Bound Son of Anjani (Lord Hanuman) Lunge Pose
Prapada Baddha Anjaneyasana
(PRUH-puh-duh BUH-duh uhn-juh-ney-AHS-uh-nuh)
Modification: front leg bound, back knee on the floor, toes pointing away from the head
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
One Foot Behind the Head Extended Lizard Tail Lunge Pose
Eka Pada Shirsha Uttana Pristhasana
(EY-kuh PUH-duh SHEER-shuh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: back knee under the hip, toes pointing away from the head
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One Foot Behind the Head Extended Lizard Tail Lunge Pose
Eka Pada Shirsha Uttana Pristhasana
(EY-kuh PUH-duh SHEER-shuh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: legs working toward full vertical splits, toes of the back leg curled in
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE ON THE FLOOR UNDER THE HIP SOCKET—BACKBEND
Son of Anjani (Lord Hanuman) Lunge Pose
Anjaneyasana
(uhn-juh-ney-AHS-uh-nuh)
Modification: deep backbend; chest open, arms to the side, elbows bent; back knee on the floor, toes pointing away from the head
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Tip Toe One Hand to Foot Son of Anjani (Lord Hanuman) Lunge Pose
Prapada Eka Hasta Pada Anjaneyasana
(PRUH-puh-duh EY-kuh HUH-stuh PUH-duh uhn-juh-ney-AHS-uh-nuh)
Modification: deep backbend; hand to the ankle on the same side
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Both Hands to Foot Son of Anjani (Lord Hanuman) Lunge Pose
Dwi Hasta Pada Anjaneyasana
(DWI-huh-stuh PUH-duh uhn-juh-ney-AHS-uh-nuh)
Modification: backbend
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Tip Toe Both Hands to Foot Son of Anjani (Lord Hanuman) Lunge Pose
Prapada Dwi Hasta Pada Anjaneyasana
(PRUH-puh-duh DWI-huh-stuh PUH-duh uhn-juh-ney-AHS-uh-nuh)
Modification: deep backbend, back knee on the floor, back toes curled in
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: BACK KNEE ON THE FLOOR—FOOT OFF THE FLOOR
One-Legged King Pigeon Pose 2 Prep.
Eka Pada Raja Kapotasana 2 Prep.
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: arms open wide and raised
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Half Bound Revolved One-Legged King Pigeon Pose 2 Prep.
Ardha Baddha Parivritta Eka Pada Raja Kapotasana 2 Prep.
(UHR-duh BUH-duh puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: standing, twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Tip Toe Extended Lizard Tail Lunge Pose Prep.
Prapada Uttana Pristhasana Prep.
(PRUH-puh-duh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: arms straight to semi-straight, back foot lifted off the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Revolved Side Angle Pose Prep.
Baddha Parivritta Parshva Konasana Prep.
(BUH-duh puh-ri-VRIT-tuh pahrsh-vuh-ko-NAHS-uh-nuh)
Also Known As: Bound Revolved Son of Anjani (Lord Hanuman) Lunge Pose Prep. (Anjaneyasana Prep.)
Modification: back knee bent, heel toward the sitting bone
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Foot to Knee Revolved Son of Anjani (Lord Hanuman) Lunge Pose with Hands in Prayer
Janu Pada Parivritta Anjaneyasana Namaskar
(JAH-nu PUH-duh puh-ri-VRIT-tuh uhn-juh-ney-AHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
LUNGE: BACK KNEE ON THE FLOOR—GRABBING ONTO THE BACK FOOT
Tip Toe One-Legged King Pigeon Pose 2 Prep.
Prapada Eka Pada Raja Kapotasana 2 Prep.
(PRUH-puh-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: both hands grabbing onto the back foot with under-head grip
Pose Type: standing, mild backbend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved One-Legged King Pigeon Pose 2 Prep.
Parivritta Eka Pada Raja Kapotasana 2 Prep.
(puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the back foot with the opposite hand using an under-head grip, twisting toward the front knee
Pose Type: standing, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
One Hand in Prayer Revolved One-Legged King Pigeon Pose 2 Prep.
Eka Hasta Namaskar Parivritta Eka Pada Raja Kapotasana 2 Prep.
(EY-kuh HUH-stuh nuh-muhs-KAHR puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: opposite hand to the back foot, other hand to the heart
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
One Hand to Foot Extended Lizard Tail Lunge Pose
Eka Hasta Pada Uttana Pristhasana
(EY-kuh HUH-stuh PUH-duh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: forward bend, elbow to the floor, grabbing onto the back foot with opposite hand, heel to the glutes
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE ON THE FLOOR—FOOT TO THE HIP SOCKET
Spear Pose Prep.
Kuntasana Prep.
(kun-TAHS-uh-nuh)
Modification: grabbing onto the foot with one hand, arm crossed over in front, other arm parallel to the floor, foot away from the hip
Pose Type: standing, twist
Drishti Point: Hastagrai or Hastagre (hands)
Spear Pose
Kuntasana
(kun-TAHS-uh-nuh)
Modification: grabbing onto the foot with one hand, arm crossed over in front, other hand to the knee, foot close to the hip
Pose Type: standing, twist
Drishti Point: Hastagrai or Hastagre (hands)
Both Hands Bound Revolved Spear Pose Prep.
Dwi Hasta Baddha Parivritta Kuntasana Prep.
(dwi HUH-stuh BUH-duh puh-ri-VRIT-tuh kun-TAHS-uh-nuh)
Pose Type: standing, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Spear Pose with Hands in Prayer
Kuntasana Namaskar
(kun-TAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Half Bound Revolved Spear Pose Prep.
Ardha Baddha Parivritta Kuntasana Prep.
(UHR-duh-BUH-duh puh-ri-VRIT-tuh kun-TAHS-uh-nuh)
Modification: foot to the inside of the elbow
Pose Type: standing, twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Spear Pose
Kuntasana
(kun-TAHS-uh-nuh)
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
Hands Bound Ankle Stretch Pose
Baddha Hasta Kulpasana
(BUH-duh HUH-stuh kul-PAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE ON THE FLOOR—HEAD BEHIND THE FRONT LEG, GRABBING ONTO THE BACK FOOT
One Foot Behind the Head Extended Lizard Tail Lunge Pose
Eka Pada Shirsha Uttana Pristhasana
(EY-kuh PUH-duh SHEER-shuh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: grabbing onto the foot with the opposite hand, back knee under the hips
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One Foot Behind the Head Extended Lizard Tail Lunge Pose
Eka Pada Shirsha Uttana Pristhasana
(EY-kuh PUH-duh SHEER-shuh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: grabbing onto the foot with the opposite hand, chest and quadriceps on the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE ON FLOOR—ONE-LEGGED KING PIGEON 2
One-Legged King Pigeon Pose 2 Prep.
Eka Pada Raja Kapotasana 2 Prep.
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: back knee bent toward the glutes, front heel down; arms on the sides, spine straight
Pose Type: standing
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Tip Toe One-Legged King Pigeon Pose 2 Prep.
Prapada Eka Pada Raja Kapotasana 2 Prep.
(PRUH-puh-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: back knee bent toward the glutes, heel of the top foot up; hands on the hips, backbend
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged King Pigeon Pose 2
Eka Pada Raja Kapotasana 2
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: prep.—arms up over the head, back knee bent toward the glutes
Pose Type: standing, mild backbend
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe One-Legged King Pigeon Pose 2 Prep.
Prapada Eka Pada Raja Kapotasana 2 Prep.
(PRUH-puh-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: fingertips to the floor, front heel lifted
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Intense Ankle Stretch One-Legged King Pigeon Pose 2
Uttana Kulpa Eka Pada Raja Kapotasana 2
(ut-TAH-nuh kul-puh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: prep.—fingertips to the floor, front toes curled under
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: BACK KNEE ON FLOOR—ONE-LEGGED KING PIGEON 2
One-Legged King Pigeon Pose 2 Prep.
Eka Pada Raja Kapotasana 2 Prep.
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: 1. grabbing onto the foot on the same side
2. grabbing onto the foot with the hand on the same side, foot toward the hip
3. grabbing onto the foot with the opposite hand, foot twisted toward the opposite glute
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved One-Legged King Pigeon Pose 2
Parivritta Eka Pada Raja Kapotasana 2
(puh-ree-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: standing, forward bend, twist
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)
Mermaid Pose 2
Naginyasana 2
(nuh-gin-YAHS-uh-nuh)
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: BACK KNEE ON FLOOR—ONE-LEGGED KING PIGEON 2—OVERHEAD GRIP
One-Legged King Pigeon Pose 2
Eka Pada Raja Kapotasana 2
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the foot with the opposite hand, palm of the other hand to the floor on the side
1. foot to the head
2. heel to the forehead
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged King Pigeon Pose 2
Eka Pada Raja Kapotasana 2
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: both hands grabbing onto the foot
1. foot to the head
2. heel to the forehead
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound One-Legged King Pigeon Pose 2
Ardha Baddha Eka Pada Raja Kapotasana 2
(UHR-duh BUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: standing, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: BACK KNEE ON FLOOR—ONE-LEGGED KING PIGEON 2—FOOT TO THE BACK OF THE HEAD
Necklace Pose Prep.
Graivasana Prep.
(gr-eye-VAHS-uh-nuh)
Also Known As: Chain Pose (Gaivasana)
Modification: back foot to the back of the head, hands to the floor
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Necklace Pose Prep.
Graivasana Prep.
(gr-eye-VAHS-uh-nuh)
Also Known As: Chain Pose (Gaivasana)
Modification: back foot to the back of the head, hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: BACK KNEE ON FLOOR—ONE-LEGGED KING PIGEON 2—ARM CROSSED OVER IN FRONT
Bound Hand to Foot Supported One-Legged King Pigeon Pose 2
Baddha Hasta Pada Salamba Eka Pada Raja Kapotasana 2
(BUH-duh HUH-stuh PUH-duh SAH-luhm-buh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: arm crossed in front of the neck, other hand to the floor
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Hand to Foot Unsupported One-Legged King Pigeon Pose 2
Baddha Hasta Pada Niralamba Eka Pada Raja Kapotasana 2
(BUH-duh HUH-stuh PUH-duh nir-AH-luhm-buh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: arm crossed in front of the neck, other arm straight out in front
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: FRONT LEG STRAIGHT—BACKBEND
Both Hands to Foot Son of Anjani (Lord Hanuman) Lunge Pose
Dwi Hasta Pada Anjaneyasana
(DWI-huh-stuh PUH-duh uhn-juh-ney-AHS-uh-nuh)
Modification: front leg straight
1. back knee on the floor
2. back knee off the floor
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STRAIGHT, OTHER KNEE ON THE FLOOR: SIDE BEND
Gate Pose |
|
Parighasana
(puh-ri-GAHS-uh-nuh)
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagrahe (hands)
How to Perform the Pose:
1. Begin by standing on your knees with sitting bones lifted off the feet. (Make sure your knees are comfortable by rolling up the yoga mat a couple of times.) Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and extend your right leg straight out to the side with the right foot on the floor. You can either point the toes to the right (Pose #1) or point your toes straight ahead, lifting the arch and pressing the outside edge of the right foot to the floor (Pose #2).
3. Inhale as you expand your chest and hold your arms straight out to the sides, parallel to the floor.
4. On your next exhale, side bend to the right and bring your right hand onto your right shin (Pose #2), while extending your left arm over your head to the right with the palm facing down. Make sure your chest is rotated to face forward and not collapsing toward the floor. Look toward your right hand. You can also experiment with dropping your right palm to the floor on the inside of your right leg (Pose #1).
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Inhale as you come up and bring your right knee back to the floor by your left knee. Repeat on the other side.
Modification: bending to the opposite side of the bent knee on the floor
1. palm to the floor, toes of the straight leg pointing to the side
2. hand on the shin, toes of the straight leg pointing straight ahead
parigha = iron bar used for locking a gate
Gate Pose
Parighasana
(puh-ri-GAHS-uh-nuh)
Modification: bending to the side of the bent knee on the floor, hand to the floor on the outside of the bent leg, toes of the straight leg pointing straight ahead
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Bound Gate Pose
Ardha Baddha Parighasana
(UHR-duh BUH-duh puh-ri-GAHS-uh-nuh)
Modification: bending to the side of the bent knee on the floor, forearm to the floor on the side of the bent leg, toes of the straight leg pointing straight ahead
Pose Type: standing, side bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Gate Pose
Parighasana
(puh-ri-GAHS-uh-nuh)
Modification: bending to the opposite side of the bent knee on the floor, forearm to the floor, toes of the straight leg pointing to the side
Pose Type: standing, forward bend, side bend
Drishti Point: Hastagrai or Hastagre (hands)
ONE LEG STRAIGHT OTHER KNEE ON THE FLOOR: SIDE BEND & BINDING
Gate Pose
Parighasana
(puh-ri-GAHS-uh-nuh)
Modification: bending to the opposite side of the bent knee on the floor, palm to the top of the foot of the straight leg, toes of the straight leg pointing to the side
Pose Type: standing, forward bend, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Gate Pose
Parighasana
(puh-ri-GAHS-uh-nuh)
Modification: bending to the opposite side of the bent knee on the floor, both hands to the top of the foot of the straight leg, toes of the straight leg pointing to the side
Pose Type: standing, forward bend, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Half Bound Gate Pose
Parivritta Ardha Baddha Parighasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh puh-ri-GAHS-uh-nuh)
Modification: hand to the floor on the outside of the straight leg, rotating the chest to the sky, toes of the straight leg pointing to the side
Pose Type: standing, side bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Bound Gate Pose
Parivritta Baddha Parighasana
(puh-ri-VRIT-tuh BUH-duh puh-ri-GAHS-uh-nuh)
Modification: toes of the straight leg flexed in, toes of the bent leg pointing away from the head
Pose Type: standing, forward bend, side bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Bound Half Lotus Gate Pose
Parivritta Baddha Ardha Padma Parighasana
(puh-ri-VRIT-tuh BUH-duh UHR-duh PUHD-muh puh-ri-GAHS-uh-nuh)
Modification: toes of the straight leg pointing to the side
Pose Type: standing, side bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ONE LEG STRAIGHT OTHER KNEE ON THE FLOOR: TWISTS
Revolved Gate Pose
Parivritta Parighasana
(puh-ri-VRIT-tuh puh-ri-GAHS-uh-nuh)
Modification: forearm to the floor, hand grabbing onto the opposite foot, other arm straight up to the sky, toes of the straight leg pointed to the side, toes of the bent leg pointing away from the head
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Half Bound Gate Pose
Parivritta Ardha Baddha Parighasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh puh-ri-GAHS-uh-nuh)
Modification: forearm to the floor, twisting toward the straight leg, toes of the straight leg pointing to the side
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ONE LEG STRAIGHT OTHER KNEE ON THE FLOOR: FORWARD BEND
Half Pose Dedicated to Lord Hanuman
Ardha Hanumanasana
(UHR-duh huh-nu-mahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Lord Hanuman Prep. (Hanumanasana Prep.)
Modification: back toes pointed away from the head, fingertips to the floor on the outsides of the straight leg
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Pose Dedicated to Lord Hanuman
Ardha Hanumanasana
(UHR-duh huh-nu-mahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Lord Hanuman Prep. (Hanumanasana Prep.)
Modification: back toes curled in, toes of the straight leg flexed in, arms extended to the front, fingertips to the floor
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Bound Half Pose Dedicated to Lord Hanuman
Ardha Baddha Ardha Hanumanasana
(UHR-duh BUH-duh UHR-duh huh-nu-mahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Lord Hanuman Prep. (Hanumanasana Prep.)
Modification: toes of the bent leg pointed away from the head
Pose Type: standing, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Pose Dedicated to Lord Hanuman
Ardha Hanumanasana
(UHR-duh huh-nu-mahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Lord Hanuman Prep. (Hanumanasana Prep.)
Modification: toes of the straight leg flexed in; hand grabbing onto the back foot on the same side, heel to the sitting bone
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Lotus Half Pose Dedicated to Lord Hanuman
Ardha Padma Ardha Hanumanasana
(UHR-duh PUHD-muh UHR-duh huh-nu-mahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Lord Hanuman Prep. (Hanumanasana Prep.)
Modification: fingertips of both hands on the sides of the straight leg
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
HORSE POSE: FORWARD BEND, BINDING & TWIST
Revolved Leg Position of Horse Pose with Hands in Prayer
Parivritta Pada Vatayanasana Namaskar
(puh-ri-VRIT-tuh PUH-duh vah-tah-yuh-NAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Lotus Extended Lizard Tail Lunge Pose
Ardha Padma Uttana Pristhasana
(UHR-duh PUHD-muh ut-TAHN-uh prish-TAHS-uh-nuh)
Modification: 1. palms to the floor, elbows bent 90 degrees
2. forearms to the floor
3. one forearm to the floor; other elbow to the floor, hand to the face
Pose Type: standing, forward bend
Drishti Point: 1 & 3. Nasagrai or Nasagre (nose)
2. Padhayoragrai or Padayoragre (toes/feet) and Angusthamadhye or Angushta Ma Dyai (thumbs)
Bound Half Lotus Extended Lizard Tail Lunge Pose
Baddha Ardha Padma Uttana Pristhasana
(BUH-duh UHR-duh PUHD-muh ut-TAHN-uh prish-TAHS-uh-nuh)
Pose Type: standing, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
One Foot Behind the Head Bound Half Lotus Extended Lizard Tail Lunge Pose
Eka Pada Shirsha Baddha Ardha Padma Uttan Pristhasana
(EY-kuh PUH-duh SHEER-shuh BUH-duh UHR-duh PUHD-muh ut-TAHN-uh prish-TAHS-uh-nuh)
Pose Type: standing, forward bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
HORSE POSE: SPINE STRAIGHT
Half Bound Revolved Leg Position of Horse Pose
Ardha Baddha Parivritta Pada Vatayanasana
(UHR-duh BUH-duh puh-ri-VRIT-tuh PUH-duh vah-tah-yuh-NAHS-uh-nuh)
Modification: wrist to the knee of the front leg
Pose Type: standing, binding
Drishti Point: Hastagrai or Hastagre (hands)
Horse Pose
Vatayanasana
(vah-tah-yuh-NAHS-uh-nuh)
Also Known As: Sea Horse Pose
Modification: 1. Front View
2. Side View
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
ONE KNEE BENT TOWARD THE HIP: SPINE STRAIGHT
One-Legged Frog Pose in Camel Pose
Eka Pada Bhekasana in Ushtrasana
(EY-kuh PUH-duh bey-KAHS-uh-nuh in oosh-TRAHS-uh-nuh)
Modification: spine straight
Pose Type: standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Mermaid Arm Position in Half Camel Pose
Hasta Naginyasana in Ardha Ushtrasana
(HUH-stuh nuh-gin-YAHS-uh-nuh in UHR-duh oosh-TRAHS-uhna)
Modification: spine straight
Pose Type: standing (on the knees), mild backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved One-Legged Frog Pose in One-Legged King Pigeon 1 Version B
Parivritta Eka Pada Bhekasana in Eka Pada Raja Kapotasana 1 B
(puh-ri-VRIT-tuh EY-kuh PUH-duh bey-KAHS-uh-nuh in EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: fingertips to the floor in front
Pose Type: standing (on the knees), twist, binding
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Half Bound Revolved One-Legged Frog Pose in One-Legged King Pigeon 1 Version B
Ardha Baddha Parivritta Eka Pada Bhekasana in Eka Pada Raja Kapotasana 1 B
(UHR-duh BUH-duh puh-ri-VRIT-tuh EY-kuh PUH-duh bey-KAHS-uh-nuh in EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: standing (on the knees), twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
COW FACE POSE AND GARUDA ON THE KNEES
Leg Position of Cow Face Pose on the Knees
Janu Pada Gomukhasana
(JAH-nu PUH-duh go-moo-KAHS-uh-nuh)
Modification: hands on the hips
Pose Type: standing (on the knees)
Drishti Point: Nasagrai or Nasagre (nose)
Leg Position of Cow Face Pose on the Knees
Janu Pada Gomukhasana
(JAH-nu PUH-duh go-moo-KAHS-uh-nuh)
Modification: 1. one hand on the hip, other arm straight over the head, side bend
2. one arm crossed in front of the body, other arm over the head, elbow bent, side bend
Pose Type: 1. standing (on the knees)
2. standing (on the knees), side bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands)
KNEES ON THE FLOOR: LOTUS POSE
Half Pose Dedicated to Sage Goraksha
Ardha Gorakshasana
(UHR-duh go-rak-SHAHS-uh-nuh)
Modification: spine straight, one hand to the heart, other hand to the side of the thigh
Pose Type: standing (on the knees), balance
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Pose Dedicated to Sage Goraksha
Gorakshasana
(go-ruhk-SHAHS-uh-nuh)
Also Known As: Yogic Seat Pose A (Yogapithasana A)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing (on the knees), balance
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
LUNGE: BACK KNEE OFF THE FLOOR
Fighting Warrior Pose 2
Yudhasana 2
(yu-DAHS-uh-nuh)
Modification: back knee off the floor
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
Son of Anjani (Lord Hanuman) Lunge Pose
Anjaneyasana
(uhn-juh-ney-AHS-uh-nuh)
Modification: arms open wide, forward bend, back knee bent and off the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Son of Anjani (Lord Hanuman) Lunge Pose
Anjaneyasana
(uhn-juh-ney-AHS-uh-nuh)
Also Known As: Warrior 1 Modification (Virabhadrasana 1 Modification)
Modification: hands on the hips, back knee off the floor
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE OFF THE FLOOR
Equestrian Riding Horse Pose |
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Ashva Sanchalanasana
(UHSH-vuh suhn-chuh-luh-NAHS-un-nuh)
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Padhayoragrai or Padayoragre (toes/feet)
How to Perform the Pose:
1. Begin in Intense Stretch Pose (Uttanasana), also known as Full Forward Bend Pose. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Inhale and bend your knees enough for your fingertips to touch the floor on the sides of the feet.
3. Exhale as you step your left foot to the back, keeping your toes curled in, your left knee off the floor and keep your left leg strong and straight. Make sure your right knee is on top of your right ankle to prevent wear and tear on your knee joint.
4. Rest your torso on your right thigh. Inhale as you lengthen your spine, stretching your body in two opposing directions: crown of the head moving to the front and the heel of the right foot pushing to the back. You can look at the toes of the right foot.
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
6. Exhale as you step your left foot to the front in line with your right foot, and repeat on the other side.
Modification: back knee off the floor, fingertips off the floor on either side of the front foot
ashva sanchala = horse, riding posture
Reverse Prayer Son of Anjani (Lord Hanuman) Lunge Pose
Viparita Namaskar Anjaneyasana
(vi-puh-REE-tuh nuh-muhs-KAHR uhn-juh-ney-AHS-uh-nuh)
Also Known As: Back of the Body Prayer Son of Anjani (Lord Hanuman) Lunge Pose (Paschima Namaskara Anjaneyasana)
Modification: back knee off the floor
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Son of Anjani (Lord Hanuman) Lunge Pose
Anjaneyasana
(uhn-juh-ney-AHS-uh-nuh)
Modification: palms together, thumbs to upper back, back knee off the floor
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE OFF THE FLOOR, BACK LEG STRAIGHT—BACKBENDS
Tip Toe One Hand Son of Anjani (Lord Hanuman) Lunge Pose
Prapada Eka Hasta Anjaneyasana
(PRUH-puh-duh EY-kuh HUH-stuh uhn-juh-ney-AHS-uh-nuh)
Modification: deep backbend, one arm up over the head; fingertips of the other hand to the floor, back knee off the floor
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Son of Anjani (Lord Hanuman) Lunge Pose
Anjaneyasana
(uhn-juh-ney-AHS-uh-nuh)
Also Known As: Warrior 1 Modification (Virabhadrasana 1 Modification), Crescent Lunge Pose
Modification: hands up over the head and shoulder width apart, back knee off the floor
Pose Type: standing, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand Rising Standing Pose of the Heavenly Spirits
Eka Hasta Utthita Stiti Valakhilyasana
(EY-kuh HUH-stuh UT-ti-tuh STI-ti vah-luh-khil-YAHS-uh-nuh)
Also Known As: Eka Hasta Utthita Nindra Valakhilyasana; Son of Anjani (Lord Hanuman) Lunge Pose (Anjaneyasana)
Modification: grabbing the back ankle overhead on the same side, other hand to the floor, back knee off the floor
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Rising Standing Pose of the Heavenly Spirits
Utthita Stiti Valakhilyasana
(UT-ti-tuh STI-ti vah-luh-khil-YAHS-uh-nuh)
Also Known As: Utthita Nindra Valakhilyasana; Son of Anjani (Lord Hanuman) Lunge Pose (Anjaneyasana)
Modification: grabbing the back ankle overhead with both hands, back knee off the floor
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LUNGE: BACK KNEE OFF THE FLOOR, BACK LEG STRAIGHT—FORWARD BENDS
Extended Lizard Tail Lunge Pose
Uttana Pristhasana
(ut-TAH-nuh prish-TAHS-uh-nuh)
Modification: elbows to the floor on the inside of the front leg, back knee off the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Punnakeesar Lunge
Punnakeesarasana
(pu-nuh-kee-suh-RAHS-uh-nuh)
Also Known As: Bound God Favor Seeking Sacrifice Ritual Pose (Baddha Yajnasana), Bound Christ’s Cross Pose
Modification: back knee off the floor
Pose Type: standing, forward bend, binding
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Extended Lizard Tail Lunge Pose
Uttana Pristhasana
(ut-TAH-nuh prish-TAHS-uh-nuh)
Modification: elbows bent at 90 degrees, palms to the floor, back knee off the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Extended Lizard Tail Lunge Pose
Uttana Pristhasana
(ut-TAH-nuh prish-TAHS-uh-nuh)
Modification: forearms to the floor on either side of the front foot, back knee off the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Tip Toe Extended Lizard Tail Lunge Pose
Prapada Uttana Pristhasana
(PRUH-puh-duh ut-TAH-nuh prish-TAHS-uh-nuh)
Modification: arms straight and reaching in the opposite directions, heel of the front leg up, top of the back foot to the floor, back knee off the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
LUNGE: BACK KNEE OFF THE FLOOR, BACK LEG STRAIGHT—TWISTS
Sideways Son of Anjani (Lord Hanuman) Lunge Pose
Parshva Anjaneyasana
(PAHRSH-vuh uhn-juh-ney-AHS-uh-nuh)
Modification: top of the back foot on the floor, back knee off the floor
Pose Type: standing, side bend, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Son of Anjani (Lord Hanuman) Lunge Pose with Hands in Prayer
Parivritta Anjaneyasana Namaskar
(puh-ri-VRIT-tuh uhn-juh-ney-AHS-uh-nuh nuh-muhs-KAHR)
Modification: elbow over knee, back knee off the floor
Pose Type: standing, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Son of Anjani (Lord Hanuman) Lunge Pose with Hands in Prayer
Parivritta Anjaneyasana Namaskar
(puh-ri-VRIT-tuh uhn-juh-ney-AHS-uh-nuh nuh-muhs-KAHR)
Modification: arm under the knee, back knee off the floor
Pose Type: standing, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Bound Revolved Son of Anjani (Lord Hanuman) Lunge Pose
Baddha Parivritta Anjaneyasana
(BUH-duh puh-ri-VRIT-tuh uhn-juh-ney-AHS-uh-nuh)
Modification: back knee off the floor
Pose Type: standing, twist, binding
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Revolved Son of Anjani (Lord Hanuman) Lunge Pose
Parivritta Anjaneyasana
(puh-ri-VRIT-tuh uhn-juh-ney-AHS-uh-nuh)
Modification: one hand to the floor, other arm up in the sky, twisting to the inside of the front knee, back knee off the floor
Pose Type: standing, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Tip Toe Sideways Son of Anjani (Lord Hanuman) Lunge Pose
Prapada Parshva Anjaneyasana
(PRUH-puh-duh PAHRSH-vuh uhn-juh-ney-AHS-uh-nuh)
Modification: one hand to the floor, other arm up in the sky, twisting to the outside of the front knee, back knee off the floor
Pose Type: standing, twist
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Paying Homage Lunge Pose
Parivritta Namasyasana
(puh-ri-VRIT-tuh nuh-muhs-YAHS-uh-muh)
Also Known As: Curtsey Lunge
Modification: front leg crossed over to the side, opposite elbow over the front knee, back knee off the floor
Pose Type: standing, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
SIDE LUNGE: SITTING BONES LIFTED—ARMS BELOW HEAD
Extended Leg to the Side Squat Pose
Utthita Parshva Pada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Also Known As: Plyo Side Lunge
Modification: high stance, fingers interlocked in front of the chest
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe Extended Leg to the Side Squat Pose
Prapada Utthita Parshva Pada Upaveshasana
(PRUH-puh-duh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: high stance; arms straight out to the sides, toes of the straight leg flexed in
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
Extended Leg to the Side Squat Pose
Utthita Parshva Pada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: arms crossed in front of the chest, forward bend
Pose Type: standing, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Extended Leg to the Side Squat Pose
Utthita Parshva Pada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: leaning toward the bent leg, one arm straight to the side, fingertips flexed in; other elbow to the side, fingertips to the back of the head
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
SIDE LUNGE: SITTING BONES LIFTED—ARMS ABOVE THE HEAD
Extended Leg to the Side Squat Pose
Utthita Parshva Pada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: side bend toward the straight leg, one arm parallel to the floor, other arm extended to the sky
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
SIDE LUNGE: SITTING BONES LIFTED—HANDS TO THE FLOOR
Tip Toe Extended Leg to the Side Squat Pose
Prapada Utthita Parshva Pada Upaveshasana
(PRUH-puh-duh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: one palm to the floor
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Extended Leg to the Side Squat Pose
Utthita Parshva Pada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: both hands to the floor, side bending toward the straight leg
Pose Type: standing, forward bend, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Intense Ankle Stretch Extended Leg to the Side Squat Pose
Uttana Kulpa Utthita Parshva Pada Upaveshasana
(ut-TAH-nuh kul-puh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: both palms to the floor, arms crossed
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SIDE LUNGE: SITTING BONES ON THE FLOOR
Lotus Hand Seal Extended Leg to the Side Squat Pose
Padma Mudra Utthita Parshva Pada Upaveshasana
(PUHD-muh MU-druh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: forward bend, forehead to the floor, arms extended in front
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Uneven Arms Extended Leg to the Side Squat Pose
Vishama Hasta Utthita Parshva Pada Upaveshasana
(VISH-uh-muh HUH-stuh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: forward bend, one forearm to the floor, other hand to the face
Pose Type: standing, seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Extended Leg to the Side Squat Pose 1
Parivritta Utthita Parshva Pada Upaveshasana 1
(puh-ri-VRIT-tuh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: both hands to the foot of the straight leg
Pose Type: standing, seated, forward bend, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Extended Leg to the Side Squat Pose 2
Parivritta Utthita Parshva Pada Upaveshasana 2
(puh-ri-VRIT-tuh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: grabbing onto both feet
Pose Type: standing, seated, forward bend, side bend, twist
Drishti Point: Hastagrai or Hastagre (hands), Padayoragrai or Padayoragre (toes/feet)
SIDE LUNGE: SITTING BONES LIFTED—TWISTS AND BINDING
Extended Leg to the Side Squat Pose
Utthita Parshva Pada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: fingertips to the floor, toes of the straight leg flexed in
Pose Type: standing, forward bend
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Knee to Shoulder Extended Leg to the Side Squat Pose
Janu Bhuja Utthita Parshva Pada Upaveshasana
(JAH-nu BHU-juh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: toes of the straight leg pointed
Pose Type: standing, forward bend, side bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Bound Extended Leg to the Side Squat Pose
Baddha Utthita Parshva Pada Upaveshasana
(BUH-duh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: binding around the shin of the bent leg, toes of the straight leg flexed in
Pose Type: standing, side bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Half Bound Extended Leg to the Side Squat Pose
Parivritta Ardha Baddha Utthita Parshva Pada Upaveshasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh UT-ti-tuh PAHRSH-vuh PUH-duh u-puh-vey-SHAHS-uh-nuh)
Modification: toes of the straight leg pointed
Pose Type: standing, side bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SIDE LUNGE: SITTING BONE TO THE HEEL—ARMS HIGHER THAN HEAD LEVEL
Extended Leg to the Side Tip Toe Squat Pose
Utthita Parshva Pada Prapada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: toes of the straight leg to the floor
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Extended Leg to the Side Tip Toe Squat Pose
Utthita Parshva Pada Prapada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: elbow to the knee of the bent leg, toes of the straight leg to the floor
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Extended Leg to the Side Tip Toe Squat Pose
Utthita Parshva Pada Prapada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: side bend toward the straight leg, one arm parallel to the floor, other arm extended to the sky, toes of the straight leg pointed
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Extended Leg to the Side Tip Toe Squat Pose
Utthita Parshva Pada Prapada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: side bend toward the straight leg, arms extended to the side and straight, toes of the straight leg to the floor
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands), Padayoragrai or Padayoragre (toes/feet)
Both Arms Extended Leg to the Side Tip Toe Squat Pose
Dwi Hasta Utthita Parshva Pada Prapada Upaveshasana
(DWI-huh-stuh UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: side bend toward the bent leg, toes of the straight leg to the floor
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SIDE LUNGE: SITTING BONE TO THE HEEL—HAND TO THE FLOOR
Extended Leg to the Side Tip Toe Squat Pose
Utthita Parshva Pada Prapada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: one hand on the knee, other hand to the floor, toes of the straight leg pointed
Pose Type: standing, forward bend
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Extended Leg to the Side Tip Toe Squat Pose
Utthita Parshva Pada Prapada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: one palm to the floor, other arm straight and parallel to the straight leg, toes of the straight leg to the floor
Pose Type: standing
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands)
SIDE LUNGE: SITTING BONE TO THE HEEL—1 ARM OVERHEAD, OTHER HAND TO THE FLOOR
Extended Leg to the Side Tip Toe Squat Pose
Utthita Parshva Pada Prapada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: side bending toward the bent knee, one hand to the floor, other arm extended up over the head, toes of the straight leg to the floor
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Extended Leg to the Side Tip Toe Squat Pose
Utthita Parshva Pada Prapada Upaveshasana
(UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: side bending toward the straight leg, one hand to the floor, other arm extended up over the head, toes of the straight leg to the floor
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
SIDE LUNGE: SITTING BONE TO THE HEEL—TWISTS & BINDING
Revolved Extended Leg to the Side Tip Toe Squat Pose with Hands in Prayer
Parivritta Utthita Parshva Pada Prapada Upaveshasana Namaskar
(puh-ri-VRIT-tuh UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh nuh-muhs-KAHR)
Modification: toes of the straight leg to the floor
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Bound Extended Leg to the Side Tip Toe Squat Pose
Parivritta Baddha Utthita Parshva Pada Prapada Upaveshasana
(puh-ri-VRIT-tuh BUH-duh UT-ti-tuh PAHRSH-vuh PUH-duh PRUH-puh-duh u-puh-vey-SHAHS-uh-nuh)
Modification: toes of the straight leg to the floor
1. knee on the floor
2. knee off the floor
Pose Type: standing, twist, binding
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHAIR SQUAT: HIGH STANCE
Fierce Pose
Utkatasana
(OOT-kuh-TAHS-uh-nuh)
Also Known As: Chair Pose
Modification: palms pressed together, high squat
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Fierce Pose
Utkatasana
(OOT-kuh-TAHS-uh-nuh)
Also Known As: Chair Pose
Modification: hands shoulder width apart, low squat
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
CHAIR SQUAT: HIGH STANCE—HANDS TO THE FLOOR
Wagtail Bird Pose Prep.
Khanjanasana Prep.
(kuhn-juh-NAHS-uh-nuh)
Modification: hands to the floor, palms facing up, feet together
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye/Ajna Chakra (third eye, between the eyebrows)
Intense Wrist Stretch Fierce Pose
Uttana Manibandha Utkatasana
(ut-TAH-nuh muh-ni-BUHN-duh OOT-kuh-TAHS-uh-nuh)
Also Known As: Intense Wrist Stretch Chair Pose
Modification: palms to the floor, fingertips facing the toes
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Wagtail Bird Pose
Khanjanasana
(kuhn-juh-NAHS-uh-nuh)
Also Known As: Shoulder Pressure Pose Prep. (Bhujapidasana Prep.)
Modification: shoulders to the back of the knees, fingertips to the heel
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye/Ajna Chakra (third eye, between the eyebrows)
CHAIR SQUAT: HIGH STANCE—ONE HAND TO THE FLOOR
Intense Wrist Stretch Half Bound |
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Uttana Manibandha Ardha Baddha Utkatasana
(ut-TAH-nuh muh-ni-BUHN-duh UHR-duh OOT-kuh-TAHS-uh-nuh)
Also Known As: Intense Wrist Stretch Half Bound Chair Pose
Pose Type: standing, forward bend, binding
Drishti Point: Hastagrai or Hastagrahe (hands)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale, bend your knees until your thighs are parallel to the floor, and drop both your hands to the floor. Rest your torso on top of your thighs.
3. Inhale as you externally rotate your right arm to point the fingertips of your right hand toward your feet.
4. On your next inhale, bring your left arm behind your back and your left hand to the inside of your right thigh. Try to seal the gap between your ribcage and your elbow.
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
6. Exhale as you release your left arm and bring your left hand to the floor. Repeat on the right side.
Modification: hand to the floor, fingertips pointing toward the toes
ut = intense
tan = to stretch, to extend
manibandha = wrist
ardha = half
baddha = bound
utkata = fierce
CHAIR SQUAT: HIGH STANCE—HANDS IN FRONT & FINGERS INTERLOCKED BEHIND THE BACK
Elephant Old Form
Gaja Vadivu
(GUH-juh vah-dee-vuh)
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Hand Position of the Pose Dedicated to Garuda in Half Intense Stretch Pose
Hasta Garudasana in Ardha Uttanasana
(HUH-stuh guh-ru-DAHS-uh-nuh in UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Hand Position of the Pose Dedicated to Garuda in Half Forward Bend
Modification: knees bent, feet hip width apart
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Hands Bound Ear Pressure Fierce Pose
Baddha Hasta Karnapida Utkatasana
(BUH-duh HUH-stuh kahr-nuh-PEE-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Hands Bound Ear Pressure Chair Pose
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hands Bound Revolved Fierce Pose
Baddha Hasta Parivritta Utkatasana
(Buh-duh HUH-stuh puh-ri-VRIT-tuh ut-kuh-TAHS-uh-nuh)
Also Known As: Hands Bound Revolved Chair Pose
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
CHAIR SQUAT: HIGH STANCE—TWIST, ONE HAND TO THE FLOOR
Intense Wrist Stretch Revolved Half Bound Pose Dedicated to Yogi Shankara
Uttana Manibandha Parivritta Ardha Baddha Shankarasana
(ut-TAHN-uh muh-ni-BUHN-duh puh-ri-VRIT-tuh UHR-duh BUH-duh shuhng-kuhr-AHS-uh-nuh)
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Pose Dedicated to Yogi Shankara
Parivritta Sankarasana
(puh-ri-VRIT-tuh shuhng-kuhr-AHS-uh-nuh)
Pose Type: standing, forward bend, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
CHAIR SQUAT: HIGH STANCE—TWIST AND ELBOW OVER THE KNEE
Revolved Fierce Pose
Parivritta Utkatasana
(puh-ri-VRIT-tuh ut-kuh-TAHS-uh-nuh)
Also Known As: Revolved Chair Pose
Modification: feet wide apart, hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Fierce Pose
Parivritta Utkatasana
(puh-ri-VRIT-tuh ut-kuh-TAHS-uh-nuh)
Also Known As: Revolved Chair Pose
Modification: feet together, hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Fierce Pose
Parivritta Utkatasana
(puh-ri-VRIT-tuh ut-kuh-TAHS-uh-nuh)
Also Known As: Revolved Chair Pose
Modification: hands behind the head
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Fierce Pose
Parivritta Utkatasana
(puh-ri-VRIT-tuh ut-kuh-TAHS-uh-nuh)
Also Known As: Revolved Chair Pose
Modification: arm wrapped under the knee, hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
CHAIR SQUAT: HIGH STANCE—TWIST AND BINDING
One Hand Bound Revolved Fierce Pose
Eka Hasta Baddha Parivritta Utkatasana
(EY-kuh HUH-stuh BUH-duh puh-ri-VRIT-tuh ut-kuh-TAHS-uh-nuh)
Also Known As: One Hand Bound Revolved Chair Pose
Modification: 1. one hand to the heart
2. hand grabbing onto the biceps, other elbow over the opposite knee
Pose Type: standing, forward bend, twist, binding
Drishti Point: 1. Urdhva or Antara Drishti (up to the sky)
2. Padhayoragrai or Padayoragre (toes/feet)
Revolved One Leg Bound Fierce Pose
Parivritta Eka Pada Baddha Utkatasana
(puh-ri-VRIT-tuh EY-kuh PUH-duh BUH-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Revolved One Leg Bound Chair Pose
Pose Type: standing, forward bend, twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved One Leg Bound Fierce Pose
Parivritta Eka Pada Baddha Utkatasana
(puh-ri-VRIT-tuh EY-kuh PUH-duh BUH-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Revolved One Leg Bound Chair Pose
Modification: binding around one leg, hands bound overhead
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Both Legs Bound Fierce Pose
Parivritta Dwi Pada Baddha Utkatasana
(puh-ri-VRIT-tuh DWI-puh-duh BUH-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Revolved Both Legs Bound Chair Pose
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
CHAIR SQUAT: HIGH STANCE HEELS UP—CHEST AWAY FROM QUADRICEPS
Tip Toe Fierce Pose 1
Prapada Utkatasana 1
(PRUH-puh-duh ut-kuh-TAHSuh-nuh)
Also Known As: Tip Toe Chair Pose 1
Modification: arms up over the head, fingers interlocked
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Tip Toe Fierce Pose 3
Prapada Utkatasana 3
(PRUH-puh-duh ut-kuh-TAHSuh-nuh)
Also Known As: Tip Toe Chair Pose 3
Modification: both elbows bent, one arm up in front, one arm down to the back
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
CHAIR SQUAT: HIGH STANCE HEELS UP—KNEES TO THE ARMPITS, VARIOUS HAND POSITIONS TO THE FLOOR
Crane Pose Prep.
Bakasana Prep.
(buhk-AHS-uh-nuh)
Modification: hands to the floor in front of the feet
1. fingertips to the floor
2. palms flat to the floor, arms shoulder width apart, fingertips pointing away from the head
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands), Nasagrai or Nasagre (nose)
CHAIR SQUAT: HIGH STANCE HEELS UP—ARMS IN FRONT & BEHIND
Tip Toe Fierce Pose
Prapada Utkatasana
(PRUH-puh-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Awkward Pose (Utkatasana)
Modification: arms out in front and parallel to the floor, sitting bones lifted off the heels
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Tip Toe Fierce Pose 2
Prapada Utkatasana 2
(PRUH-puh-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Tip Toe Chair Pose 2 and Tip Toe Diver’s Pose
Modification: arms extended to the back, chest to the quadriceps, palms facing down
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Head to Knees Tip Toe Fierce Pose 2
Janu Shirsha Prapada Utkatasana 2
(JAH-nu SHEER-shuh PRUH-puh-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Head to Knees Tip Toe Chair Pose 2 and Head to Knees Tip Toe Diver’s Pose
Modification: knees together, arms straight out to the sides, forehead to the knees
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
CHAIR SQUAT: HIGH STANCE HEELS UP—BACK OF THE KNEE OVER THE SHOULDER
Unsupported Tip Toe Wagtail Pose 1
Niralamba Prapada Khanjanasana 1
(nir-ah-LUHM-buh PRUH-puh-duh kuhn-juh-NAHS-uh-nuh)
Modification: elbows bent, hands reaching to the front
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Unsupported Bound Tip Toe Wagtail Pose
Niralamba Baddha Prapada Khanjanasana
(nir-ah-LUHM-buh BUH-duh PRUH-puh-duh kuhn-juh-NAHS-uh-nuh)
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Supported Tip Toe Wagtail Pose
Salamba Prapada Khanjanasana
(sah-LUHM-buh PRUH-puh-duh kuhn-juh-NAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Tip Toe Wagtail Pose 2
Niralamba Prapada Khanjanasana 2
(nirsah-LUHM-buh PRUH-puh-duh kuhn-juh-NAHS-uh-nuh)
Modification: fingertips reaching away from the head, palms pressed together, high stance
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
CHAIR SQUAT: HIGH STANCE—BALLET TOES FROM CHEST HIGH TO LOW—ARMS APART TO ARMS TOGETHER IN FRONT AND BACK
Intense Ankle Stretch Tip Toe Fierce Pose 3
Uttana Kulpa Prapada Utkatasana 3
(ut-TAH-nuh KUL-puh PRUH-puh-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Intense Ankle Stretch Tip Toe Chair Pose 3
Modification: both elbows bent, one arm up in front, one arm down to the back
Pose Type: standing, balance
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Intense Ankle Stretch Tip Toe Uneven Legs Half Intense Stretch Pose
Parivritta Uttana Kulpa Prapada Vishama Pada Ardha Uttanasana
(puh-ri-VRIT-tuh ut-TAH-nuh KUL-puh PRUH-puh-duh VISH-uh-muh PUH-duh UHR_duh ut-tahn-AHS-uh-nuh)
Also Known As: Revolved Intense Ankle Stretch Tip Toe Uneven Legs Half Forward Bend
Modification: fingertips off the floor
Pose Type: standing, balance, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Intense Ankle Stretch Tip Toe Fierce Pose Prep.
Uttana Kulpa Prapada Utkatasana Prep.
(ut-TAH-nuh KUL-puh PRUH-puh-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Intense Ankle Stretch Tip Toe Chair Pose Prep.
Modification: fingertips to the floor
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Intense Ankle Stretch Tip Toe Fierce Pose 2
Uttana Kulpa Prapada Utkatasana 2
(ut-TAH-nuh KUL-puh PRUH-puh-duh ut-kuh-TAHS-uh-nuh)
Also Known As: Intense Ankle Stretch Tip Toe Chair Pose 2 and Intense Ankle Stretch Tip Toe Diver’s Pose
Modification: arms extended to the back, chest to the quadriceps
Pose Type: standing, balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
CHAIR SQUAT: HIGH STANCE HEELS UP—ANKLES CROSSED, HANDS TO THE FLOOR
Revolved Tip Toe Pose
Parivritta Prapadasana
(puh-ri-VRIT-tuh pruh-puh-DAHS-uh-nuh)
Modification: ankles crossed, one arm to the back, other hand toward the floor in front of the feet
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Tip Toe Pose
Prapadasana
(pruh-puh-DAHS-uh-nuh)
Modification: ankles crossed, arms crossed, fingertips to the floor in front of the feet
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Pendant Pose Prep.
Lolasana Prep.
(lo-LAHS-uh-nuh)
Modification: ankles crossed
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—LEGS CROSSED
Easy Leg Position of the Pose Dedicated to Garuda in Yoga Squat with Hands in Prayer
Sukha Pada Garudasana in Upaveshasana Namaskar
(SUK-kuh PUH-duh guh-ru-DAHS-uh-nuh in u-puh-veysh-AHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagrahe (hands)
Easy Leg Position and Complete Arm Position of the Pose Dedicated to Garuda in Yoga Squat
Sukha Pada Paripurna Hasta Garudasana in Upaveshasana
(SUK-kuh PUH-duh puh-ri-POOR-nuh HUH-stuh guh-ru-DAHS-uh-nuh in u-puh-veysh-AHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Revolved Easy Leg Position of the Pose Dedicated to Garuda in Yoga Squat
Parivritta Sukha Pada Garudasana in Upaveshasana
(puh-ri-VRIT-tuh SUK-kuh PUH-duh guh-ru-DAHS-uh-nuh in u-puh-veysh-AHS-uh-nuh)
Modification: both knees off the floor, arms open wide and straight
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagrahe (hands)
Revolved Easy Leg Position of the Pose Dedicated to Garuda in Yoga Squat
Parivritta Sukha Pada Garudasana in Upaveshasana
(puh-ri-VRIT-tuh SUK-kuh PUH-duh guh-ru-DAHS-uh-nuh in u-puh-veysh-AHS-uh-nuh)
Modification: bottom knee on the floor, arms open wide and straight
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagrahe (hands)
Revolved Easy Leg Position of the Pose Dedicated to Garuda in Yoga Squat
Parivritta Sukha Pada Garudasana in Upaveshasana
(puh-ri-VRIT-tuh SUK-kuh PUH-duh guh-ru-DAHS-uh-nuh in u-puh-veysh-AHS-uh-nuh)
Modification: elbow over the opposite knee, other arm straight out to the side
Pose Type: standing, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
SQUAT: HEELS UP—KNEES APART
Hand Position of the Pose Dedicated to Garuda in Half Tip Toe Hero Pose
Hasta Garudasana in Ardha Prapada Virasana
(HUH-stuh guh-ru-DAHS-uh-nuh in UHR-duh PRUH-puh-duh veer-AHS-uh-nuh)
Modification: one knee on the floor, one foot to the floor on the inside of the knee
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Bound Hand to Foot Uneven Tip Toe Pose
Ardha Baddha Hasta Pada Vishama Prapadasana
(UHR-duh BUH-duh HUH-stuh PUH-duh VISH-uh-muh pruh-puh-DAHS-uh-nuh)
Modification: one hand crossed in front, grabbing onto the heel; other hand to the inner thigh on the opposite side
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Hand Position of the Pose Dedicated to Garuda in Half Lotus Tip Toe Pose
Hasta Garudasana in Ardha Padma Prapadasana
(HUH-stuh guh-ru-DAHS-uh-nuh in UHR-duh PUHD-muh pruh-puh-DAHS-uh-nuh)
Modification: 1. Both knees on the floor
2. One knee on the floor
Pose Type: standing
Drishti Point: 1. Angusthamadhye or Angustha Ma Dyai (thumbs)
2. Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—KNEES TOGETHER—ARMS BELOW HEAD
Tip Toe Pose
Prapadasana
(pruh-puh-DAHS-uh-nuh)
Also Known As: Noose Pose Prep. (Pasasana Prep.)
Modification: 1. fingertips to the floor on the outside of the knees
2. one hand to the heart, other hand to the floor
3. hands on the hips
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hands Bound Tip Toe Pose
Baddha Hasta Prapadasana
(BUH-duh HUH-stuh pruh-puh-DAHS-uh-nuh)
Modification: arms straight out in front, palms facing out, chest to the quadriceps
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Tip Toe Pose with Hands in Prayer
Prapadasana Namaskar
(pruh-puh-DAHS-uh-nuh nuh-muhs-KAHR)
Modification: knees together, chest to the quadriceps
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—KNEES TOGETHER—ARMS HEAD LEVEL OR ABOVE HEAD
Tip Toe Pose
Prapadasana
(pruh-puh-DAHS-uh-nuh)
Also Known As: Garland Pose Prep. (Malasana Prep.), Full Squat Pose (Purna Utkatasana)
Modification: 1. arms straight out in front and parallel to the floor
2. arms up over the head, palms pressed together, elbows bent
Pose Type: standing
Drishti Point: Hastagrai or Hastagre (hands)
Drishti Point: 1. Hastagrai or Hastagrahe (hands)
2. Nasagrai or Nasagre (nose)
Half Bound Tip Toe Pose
Ardha Baddha Prapadasana
(UHR-duh BUH-duh pruh-puh-DAHS-uh-nuh)
Modification: one hand binding to the opposite hip behind the back, other arm straight and extended out to the side
Pose Type: standing, binding
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—KNEES TOGETHER—KNEES SHOULDER LEVEL
Seated Tip Toe Pose
Upavishta Prapadasana
(u-puh-VISH-tuh pruh-puh-DAHS-uh-nuh)
Also Known As: Crouching Tip Toe Pose; Upavistha Prapadasana
Modification: elbows resting on the knees, fingers interlocked in front of the face
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Hands Bound Seated Tip Toe Pose
Baddha Hasta Upavishta Prapadasana
(BUH-duh HUH-stuh u-puh-VISH-tuh pruh-puh-DAHS-uh-nuh)
Also Known As: Hands Bound Crouching Tip Toe Pose; Baddha Hasta Upavistha Prapadasana
Modification: arms away from the body
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Knees to the Shoulders Seated Tip Toe Pose
Janu Bhuja Upavishta Prapadasana
(JAH-nu BHU-juh u-puh-VISH-tuh pruh-puh-DAHS-uh-nuh)
Also Known As: Knees to the Shoulders Crouching Tip Toe Pose; Janu Bhuja Upavistha Prapadasana
Modification: 1. palms together to the floor
2. palms apart and to the floor, elbows bent
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Supported Seated Tip Toe Pose
Salamba Upavishta Prapadasana
(sah-LUHM-buh u-puh-VISH-tuh pruh-puh-DAHS-uh-nuh)
Also Known As: Supported Crouching Tip Toe Pose; Salamba Upavistha Prapadasana
Modification: fingertips to the floor in front of the feet
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Supported/Unsupported Intense Ankle Stretch Seated Tip Toe Pose
Salamba/Niralamba Uttana Kulpa Upavishta Prapadasana
(sah-LUHM-buh-/nir-ah-LUHM-buh ut-TAHN-uh KUL-puh u-puh-VISH-tuh pruh-puh-DAHS-uh-nuh)
Also Known As: Supported/Unsupported Intense Ankle Stretch Crouching Tip Toe Pose; Salamba/Niralamba Uttana Kulpa Upavistha Prapadasana
Modification: 1. hands to the floor by the hips
2. arms wrapped around the shins, grabbing onto the triceps
Pose Type: 1. standing, forward bend
2. standing, balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—TWISTS
Tip Toe Easy Noose Pose Prep.
Prapada Sukha Pashasana Prep.
(PRUH-puh-duh SUK-kuh puh-SHAHS-uh-nuh)
Modification: elbow on the inside of the thigh, arms open wide
Pose Type: standing, twist
Drishti Point: Hastagrai or Hastagre (hands)
Uneven Legs One Hand to Foot Noose Pose
Vishama Pada Eka Hasta Pada Pashasana
(VISH-uh-muh PUH-duh EY-kuh HUH-stuh PUH-duh puh-SHAS-uh-nuh)
Modification: one heel up, one heel down
Pose Type: standing, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Extended Side Tip Toe Noose Pose
Utthita Parshva Prapada Pashasana
(UT-ti-tuh PAHRSH-vuh PRUH-puh-duh puh-SHAHS-uh-nuh)
Modification: one hand to the floor, other arm extended up over the head
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Tip Toe Noose Pose with Hands in Prayer
Prapada Pashasana Namaskar
(PRUH-puh-duh puh-SHAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
One Hand to the Foot Tip Toe Noose Pose
Eka Hasta Pada Prapada Pashasana
(EY-kuh HUH-stuh PUH-duh PRUH-puh-duh puh-SHAHS-uh-nuh)
Modification: one hand to the opposite heel, other hand binding to the opposite hip behind the back
1. right side view
2. left side view
Pose Type: standing, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Tip Toe Noose Pose Prep.
Prapada Pashasana Prep.
(PRUH-puh-duh puh-SHAHS-uh-nuh)
Modification: 1. binding around one leg with a strap
2. binding around one leg without a strap
Pose Type: standing, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Tip Toe Noose Pose
Prapada Pashasana
(PRUH-puh-duh puh-SHAHS-uh-nuh)
Modification: binding around both legs
Pose Type: standing, forward bend, twist, binding
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS DOWN—ARMS BELOW HEAD
Intense Wrist Stretch Garland Pose Prep.
Uttana Manibandha Malasana Prep.
(ut-TAH-nuh muh-ni-BUHN-duh mah-LAHS-uh-nuh)
Modification: heels down, knees together, palms to the floor, fingers facing the toes, chest to the quadriceps
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Garland Pose with Hands in Prayer Prep.
Malasana Namaskar Prep.
(mah-LAHS-uh-nuh nuh-muhs-KAHR)
Modification: heels down
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Garland Pose Prep.
Malasana Prep.
(mah-LAHS-uh-nuh)
Also Known As: Full Squat Pose (Purna Utkatasana)
Modification: knees together, heels down; arms straight out to the front, palms down
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Arms Spread Out Garland Pose Prep.
Prasarita Hasta Malasana Prep.
(pruh-SAH-ri-tuh HUH-stuh mah-LAHS-uh-nuh)
Also Known As: Full Squat Pose (Purna Utkatasana), Flying Bird Pose (Khagasana)
Modification: knees together, heels down, arms straight out to the side
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS DOWN—ARMS ABOVE HEAD
Upward Hands Garland Pose Prep.
Urdhva Hasta Malasana Prep.
(OORD-vuh HUH-stuh mah-LAHS-uh-nuh)
Also Known As: Full Squat Pose (Purna Utkatasana)
Modification: knees together, hands to the sky
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Easy Noose Pose
Sukha Pashasana
(SUK-kuh puh-SHAHS-uh-nuh)
Also Known As: Revolved Yoga Squat (Parivritta Upaveshasana)
Modification: heels down, shoulder between the knees, one palm flat on the floor, other arm straight out to the back
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Extended Side Noose Pose
Utthita Parshva Pashasana
(UT-ti-tuh PAHRSH-vuh puh-SHAHS-uh-nuh)
Modification: heels down, one hand to the floor, other arm extended up over the head
Pose Type: standing, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
SQUAT: HEELS DOWN—TWISTS
Noose Pose with Hands in Prayer
Pashasana Namaskar
(puh-SHAHS-uh-nuh nuh-muhs-KAHR)
Modification: heels down
Pose Type: standing, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Half Bound Noose Pose
Ardha Baddha Pashasana
(UHR-duh BUH-duh puh-SHAHS-uh-nuh)
Modification: heels down
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Noose Pose
Pashasana
(puh-SHAHS-uh-nuh)
Modification: heels down, binding with a strap
1. binding around one leg
2. binding around both legs
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Noose Pose
Pashasana
(puh-SHAHS-uh-nuh)
Modification: heels down, binding around both legs
1. side view
2. front view
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ONE-LEGGED SQUAT: FOOT TO KNEE
One-Legged Tip Toe Pose
Eka Pada Prapadasana
(EY-kuh PUH-duh pruh-puh-DAHS-uh-nuh)
Also Known As: Half Bound Lotus Tip Toe Pose Prep. (Ardha Baddha Padma Padangushtasana Prep.)
Modification: 1. both hands to the floor on the sides
2. hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Tip Toe Pose
Eka Pada Prapadasana
(EY-kuh PUH-duh pruh-puh-DAHS-uh-nuh)
Also Known As: Half Bound Lotus Tip Toe Pose Prep. (Ardha Baddha Padma Padangushtasana Prep.)
Modification: 1. one hand on the hip, other hand to the floor
2. one hand on the hip, one arm up over the head
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Baby Cradle Pose with Hands in Prayer in One-Legged Garland Pose
Hindolasana Namaskar in Eka Pada Malasana
(hin-do-LAHS-uh-nuh EY-kuh PUH-duh mah-LAHS-uh-nuh)
Also Known As: Baby Cradle Pose with Hands in Prayer in One-Legged Yoga Squat (Hindolasana Namaskar in Eka Pada Upavesashana)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Baby Cradle Pose in One-Legged Tip Toe Pose 1
Hindolasana in Eka Pada Prapadasana 1
(hin-do-LAHS-uh-nuh in EY-kuh PUH-duh pruh-puh-DAHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Half Yogic Staff Pose Prep. in One-Legged Tip Toe Pose
Ardha Yogadandasana Prep. in Eka Pada Prapadasana
(UHR-duh yo-guh-duhn-DAHS-uh-nuh in EY-kuh PUH-duh pruh-puh-DAHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE-LEGGED SQUAT: FOOT UNDER THE KNEE
Baby Cradle Pose in One-Legged Tip Toe Pose 2
Hindolasana in Eka Pada Prapadasana 2
(hin-do-LAHS-uh-nuh in EY-kuh PUH-duh pruh-puh-DAHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Supported Revolved One-Legged Tip Toe Pose
Salamba Parivritta Eka Pada Prapadasana
(sah-LUHM-buh puh-ri-VRIT-tuh EY-kuh PUH-duh pruh-puh-DAHS-uh-nuh)
Modification: foot under the knee
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
ONE-LEGGED SQUAT: FOOT TO KNEE & ONE KNEE OVER THE SHOULDER
Tip Toe Lord of the Fishes Pose
Prapada Matsyendrasana
(PRUH-puh-duh muhts-y-eyn-DRAHS-uh-nuh)
Pose Type: standing one-legged balance, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Supported One-Legged Tip Toe Pose
Salamba Eka Pada Prapadasana
(sah-LUHM-buh EY-kuh PUH-duh pruh-puh-DAHS-uh-nuh)
Modification: leg wrapped around the tricep, fingertips to the floor
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Supported One-Legged Tip Toe Pose
Salamba Eka Pada Prapadasana
(sah-LUHM-buh EY-kuh PUH-duh pruh-puh-DAHS-uh-nuh)
Modification: hands to the floor, shoulder to the back of the knee, other foot wrapped around the forearm
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE-LEGGED SQUAT: HALF LOTUS
Half Bound Lotus Tip Toe Pose
Ardha Baddha Padma Prapadasana
(UHR-duh BUH-duh PUHD-muh pruh-puh-DAHS-uh-nuh)
Also Known As: Half Bound Lotus Tip Toe Pose (Ardha Baddha Padma Padangushtasana)
Modification: 1. fingertips to the floor, other hand to the heart
2. binding, other hand to the heart
3. binding, other arm out to the side, parallel to the floor
Pose Type: 1. standing one-legged balance
2 & 3. standing one-legged balance, binding
Drishti Point: Nasagrai or Nasagre (nose)
Hand Position of the Pose Dedicated to Garuda in Half Lotus Tip Toe Pose
Hasta Garudasana in Ardha Padma Prapadasana
(HUH-stuh guh-ru-DAHS-uh-nuh in UHR-duh-PUHD-muh pruh-puh-DAHS-uh-nuh)
Modification: knee on the floor, forward bend
Pose Type: standing one-legged balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
ONE-LEGGED SQUAT: HALF LOTUS—HEEL DOWN
Half Lotus One-Legged Garland Pose
Ardha Padma Eka Pada Malasana
(UHR-duh PUHD-muh EY-kuh PUH-duh mah-LAHS-uh-nuh)
Also Known As: Half Lotus One-Legged Yoga Squat (Ardha Padma Eka Pada Upaveshasana)
Modification: arms parallel to the floor
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Lotus Bound One-Legged Garland Pose
Ardha Padma Baddha Eka Pada Malasana
(UHR-duh PUHD-muh BUH-duh EY-kuh PUH-duh mah-LAHS-uh-nuh)
Also Known As: Half Lotus Bound One-Legged Yoga Squat (Ardha Padma Baddha Eka Pada Upavesasana)
Pose Type: standing one-legged balance, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
ONE-LEGGED SQUAT: ONE LEG STRAIGHT—HEEL UP & DOWN
Hand to Foot Pose Squatting Prep.
Hasta Padasana Prep.
(HUH-stuh puh-DAHS-uh-nuh)
Modification: leg straight and lifted off the floor, arms parallel to the floor
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Hands to Foot Squatting Pose 1
Hasta Padasana 1
(HUH-stuh puh-DAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi Modification (Marichyasana Modification)
Modification: both hands to the foot, heel down
Pose Type: standing one-legged balance
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Drishti Point: Nasagrai or Nasagre (nose) or Padhayoragrai or Padayoragre (toes/feet)
Revolved Supported Hand to Foot Pose Squatting
Parivritta Salamba Hasta Padasana
(puh-ri-VRIT-tuh SAH-luhm-buh HUH-stuh puh-DAHS-uh-nuh)
Modification: one hand to the floor
Pose Type: standing one-legged balance, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hand to Foot to the Side Tip Toe Pose
Hasta Pada Parshva Prapadasana
(HUH-stuh PUH-duh PAHRSH-vuh pruh-puh-DAHS-uh-nuh)
Pose Type: standing one-legged balance
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Sundial Pose in One-Legged Garland Pose
Surya Yantrasana in Eka Pada Malasana
(SOOR-yuh yuhn-TRAHS-uh-nuh in EY-kuh PUH-duh mah-LAHS-uh-nuh)
Also Known As: Sundial Pose in One-Legged Yoga Squat (Surya Yantrasana in Eka Pada Upavesasana)
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Extended Hand to Big Toe Pose in Half Tip Toe Hero Pose
Utthita Hasta Padangushtasana in Ardha Prapada Virasana
(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in UHR-duh PRUH-puh-duh veer-AHS-uh-nuh)
Pose Type: standing one-legged balance, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
ONE-LEGGED SQUAT: ONE LEG STRAIGHT—HEEL DOWN
Baby Grasshopper Pose
Bala Shalabhasana
(BUH-luh shuh-luh-BAHS-uh-nuh)
Also Known As: Baby Locust Pose
Modification: chest facing the floor, forearm on the floor
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Hand to Foot Pose 2
Hasta Padasana 2
(HUH-stuh puh-DAHS-uh-nuh)
Modification: leg crossed over, one hand to the foot, other hand to the heart
Pose Type: standing one-legged balance, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Angushtamadhye or Angushta Ma Dyai (thumbs)
ONE-LEGGED SQUAT: LEG BEHIND THE HEAD
Supported One Foot Behind the Head Tip Toe Pose Prep. 1
Salamba Eka Pada Shirsha Prapadasana Prep. 1
(SAH-luhm-buh EY-kuh PUH-duh SHEER-shuh pruh-puh-DAHS-uh-nuh)
Modification: heel up, sitting bones lifted
Pose Type: standing one-legged balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Supported One Foot Behind the Head Tip Toe Pose Prep. 2
Salamba Eka Pada Shirsha Prapadasana Prep. 2
(SAH-luhm-buh EY-kuh PUH-duh SHEER-shuh pruh-puh-DAHS-uh-nuh)
Modification: hands to the floor
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
One Foot Behind the Head Tip Toe Pose
Eka Pada Shirsha Prapadasana
(EY-kuh PUH-duh SHEER-shuh pruh-puh-DAHS-uh-nuh)
Also Known As: Tip Toe Balance Foot Behind The Head Pose (Padangushta Eka Pada Shirshasana), One Foot Behind the Head Tip Toe Pose (Eka Pada Shirsha Padangushtasana)
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS DOWN—KNEES WIDE
Hand Position of the Pose Dedicated to Garuda in Garland Pose
Hasta Garudasana in Malasana
(HUH-stuh guh-ru-DAHS-uh-nuh in mah-LAHS-uh-nuh)
Also Known As: Hand Position of the Pose Dedicated to Garuda in Yoga Squat (Hasta Garudasana in Upaveshasana)
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Lion Pose Dedicated to an Avatar of Lord Vishnu in Garland Pose
Narasimhasana in Malasana
(nuh-ruh-sim-HAHS-uh-nuh in mah-LAHS-uh-nuh)
Also Known As: Lion Pose in Yoga Squat (Simhasana in Upaveshasana)
Modification: heels down
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Revolved Garland Pose
Ardha Baddha Parivritta Malasana
(UHR-duh BUH-duh puh-ri-VRIT-tuh mah-LAHS-uh-nuh)
Also Known As: Half Bound Revolved Yoga Squat (Ardha Baddha Parivritta Upaveshasana)
Modification: forearm on the knee
Pose Type: standing, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Bound Garland Pose
Baddha Malasana
(BUH-duh mah-LAHS-uh-nuh)
Also Known As: Bound Yoga Squat (Baddha Upaveshasana)
Pose Type: standing, binding
Drishti Point: Nasagrai or Nasagre (nose)
One Leg Bound Garland Pose
Eka Pada Baddha Malasana
(EY-kuh PUH-duh BUH-duh mah-LAHS-uh-nuh)
Also Known As: One Leg Bound Yoga Squat (Eka Pada Baddha Upaveshasana)
Modification: heels down, binding around one of the legs, knees open wide
Pose Type: standing, binding, forward bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
SQUAT: ONE HEEL UP, ONE HEEL DOWN—KNEES WIDE
Uneven Legs Garland Pose
Vishama Pada Malasana
(VISH-uh-muh PUH-duh mah-LAHS-uh-nuh)
Also Known As: Uneven Legs Yoga Squat (Vishama Pada Upaveshasana)
Modification: one knee higher than the other; fingertips of one hand to the floor, other elbow on the knee
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Sideways Uneven Legs Garland Pose
Parshva Vishama Pada Malasana
(PAHRSH-vuh VISH-uh-muh PUH-duh mah-LAHS-uh-nuh)
Also Known As: Sideways Uneven Legs Yoga Squat (Parshva Vishama Pada Upaveshasana)
Modification: one heel up, one heel down, one arm up over the head into a side bend, back of the other hand on the floor
Pose Type: standing, forward bend, side bend
Drishti Point: Hastagrai or Hastagre (hands)
SQUAT: HEELS DOWN—KNEES WIDE, FORWARD BENDS
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Also Known As: Yoga Squat (Upaveshasana)
Modification: 1. hands in Anjali Mudra (Hands in Prayer)
2. arms straight out in front; palms down, head up
3. arms straight out in front; palms down, head down
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hands Bound Garland Pose
Baddha Hasta Malasana
(BUH-duh HUH-stuh mah-LAHS-uh-nuh)
Also Known As: Hands Bound Yoga Squat (Baddha Hasta Upaveshasana)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS DOWN—KNEES WIDE, FORWARD BENDS—BINDING
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Also Known As: Tortoise Pose Squat (Kurmasana Modification)
Modification: grabbing onto heels
1. head off the floor
2. forehead to the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Also Known As: Golden Belt Pose (Kanchyasana)
Modification: hands bound, heels down
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—KNEES WIDE, FORWARD BENDS—BINDING
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Modification: heels up, arms stretched out to the back, palms facing up, forehead to the floor
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Also Known As: Golden Belt Pose (Kanchyasana)
Modification: heels up, hands bound
1. front view
2. side view
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Modification: heels up, arms binding around the shins, hands between thighs and rib cage
Pose Type: standing, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—KNEES WIDE, FORWARD BENDS—FOREARMS & ELBOWS ON THE FLOOR
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Modification: forehead to the floor, thumbs to the upper back
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Modification: forearms to the floor
1. grabbing onto the triceps
2. forearms on the floor, palms pressed together
Pose Type: standing, forward bend
Drishti Point: 1. Nasagrai or Nasagre (nose)
2. Angusthamadhye or Angustha Ma Dyai (thumbs)
SQUAT: HEELS UP—KNEES WIDE, FORWARD BEND—FOREARMS & ELBOWS ON THE FLOOR
Garland Pose |
|
Malasana
(mah-LAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: 1 & 2. Angusthamadhye or Angustha Ma Dyai (thumbs) 3 & 4. Nasagrai or Nasagre (nose)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you bend your knees, lift your heels, and drop your sitting bones to your heels.
3. Inhale as you open your knees out to the sides. Exhale as you drop your chest between your knees and lower your forearms to the floor. Your knees should end up on the outsides of your shoulders.
4. You can experiment with various arm positions. Start with your palms flat on the floor (Pose #1), then bring either one hand to your face (Pose #2) or both hands to your face (Pose #3) and then spread your fingers out (Pose #4).
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
6. To come out of the pose, inhale as you lift your chest and bring your knees together. Exhale as you press into your feet, straighten your legs, and come back to Mountain Pose (Tadasana).
Modification:
1. forearms and palms to the floor
2. one forearm and palm to the floor, other elbow to the floor hand to the face
3. both hands to the face, elbows on the floor
4. both hands to the face, fingers spread open in a Padma Mudra - Lotus Hand Seal elbows, on the floor
SQUAT: HEELS UP—KNEES WIDE, FORWARD BENDS—ARMS OPEN WIDE
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Also Known As: Full Squat Pose (Kunthasana)
Modification: hands wide, knees on top of the triceps
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Garland Pose
Malasana
(mah-LAHS-uh-nuh)
Modification: heels up
1. knees to the armpits; hands out to the sides, fingertips to the floor
2. forehead to the floor; elbows bent at 90 degrees, fingertips to the floor
3. forehead to the floor; hands off the floor, arms out to the sides
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—KNEES WIDE, ARMS TO THE FLOOR & BALLET TOES
Supported Tip Toe Pose
Salamba Prapadasana
(SAH-luhm-buh pruh-puh-DAHS-uh-nuh)
Modification: knees open, elbows and wrists together, fingertips touching the floor in front of the feet
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Intense Wrist Stretch Supported Tip Toe Pose
Uttana Manibandha Salamba Prapadasana
(ut-TAH-nuh muh-ni-BUHN-duh SAH-luhm-buh pruh-puh-DAHS-uh-nuh)
Modification: knees open wide; palms on the floor, fingertips toward the feet
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Lion Pose Dedicated to an Avatar of Lord Vishnu in Tip Toe Pose
Narasimhasana in Prapadasana
(nuh-ruh-sim-HAHS-uh-nuh in pruh-puh-DAHS-uh-nuh)
Also Known As: Lion Pose in Tip Toe Pose (Simhasana in Prapadasana)
Modification: feet wide apart
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Intense Ankle Stretch Tip Toe Pose
Niralamba Uttana Kulpa Prapadasana
(nir-AH-luhm-buh ut-TAH-nuh KUL-puh pruh-puh-DAHS-uh-nuh)
Modification: hands on the knees
Pose Type: standing, balance
Drishti Point: Nasagrai or Nasagre (nose)
Supported Intense Ankle Stretch Tip Toe Pose
Salamba Uttana Kulpa Prapadasana
(SAH-luhm-buh ut-TAH-nuh KUL-puh pruh-puh-DAHS-uh-nuh)
Modification: fingertips to the floor
Pose Type: standing, balance
Drishti Point: Nasagrai or Nasagre (nose)
SQUAT: HEELS UP—KNEES WIDE, ARM MODIFICATIONS
Tip Toe Pose
Prapadasana
(pruh-puh-DAHS-uh-nuh)
Modification: knees open wide; palms together, elbows together
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Tip Toe Pose
Prapadasana
(pruh-puh-DAHS-uh-nuh)
Modification: knees open wide, hands in Anjali Mudra (Hands in Prayer)
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
One Hand in Reverse Prayer Tip Toe Pose
Eka Hasta Viparita Namaskar Prapadasana
(EY-kuh HUH-stuh vi-puh-REE-tuh nuh-muhs-KAHR pruh-puh-DAHS-uh-nuh)
Modification: knees open wide; one hand to the knee
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Upward Hands Tip Toe Pose
Urdhva Hasta Prapadasana
(OORD-vuh HUH-stuh pruh-puh-DAHS-uh-nuh)
Modification: knees open wide; arms extended up to the sky, head rolling back
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
SQUAT: HEELS UP—KNEES WIDE, KNEES ON THE FLOOR—ARM MODIFICATIONS
Reverse Prayer Root Lock Pose Prep.
Viparita Namaskar Mulabhandasana Prep.
(vi-puh-REE-tuh nuh-muhs-KAHR moo-luh-buhn-DAHS-uh-nuh)
Also Known As: Back of the Body Prayer Tip Toe Pose (Paschima Namaskara Prapadasana)
Modification: knees open wide; knees to the floor
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)
Root Lock Pose Prep.
Mulabhandasana Prep.
(moo-luh-buhn-DAHS-uh-nuh)
Also Known As: Tip Toe Pose Modification (Prapadasana Modification)
Modification: knees open wide; palms and elbows together; knees to the floor
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Root Lock Pose Prep.
Mulabhandasana Prep.
(moo-luh-buhn-DAHS-uh-nuh)
Also Known As: Tip Toe Pose Modification (Prapadasana Modification)
Modification: knees open wide; elbows and ankles crossed; knees to the floor, fingertips to the floor
Pose Type: standing, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
ROOT LOCK POSE
Root Lock Pose Prep.
Mulabhandasana Prep.
(moo-luh-buhn-DAHS-uh-nuh)
Also Known As: Twisted Feet Bound Angle Pose (Parivritta Pada Baddha Konasana)
Modification: fingertips to the floor behind the hips, sitting bones off the floor
Pose Type: standing, mild backbend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Womb Staff Pose
Yoni Dandasana
(YO-ni duhn-DAHS-uh-nuh)
Also Known As: Root Lock Pose Modification (Mulabandhasana Modification)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Root Lock Pose
Mulabhandasana
(moo-luh-buhn-DAHS-uh-nuh)
Also Known As: Perineal Contraction Pose (Mula Bandhasana)
Modification: palms up on the knees, head rolled back
Pose Type: seated, mild backbend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Sage Vamadeva 1
Vamadevasana 1
(vah-muh-dey-VAHS-uh-nuh)
Modification: both hands binding to the top foot
Pose Type: seated, twist, binding
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)