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

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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)

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)

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)

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

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)

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

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)

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

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)

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)

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)

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)

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)

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)

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

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

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)

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)

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

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)

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)

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)

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)

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

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)

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

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)

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)

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

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)

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

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)

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)

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

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)

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

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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

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)

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)

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)

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

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)

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)

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

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)

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)

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

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)

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)

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

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)

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

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

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)

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

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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)

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)

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)

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)

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)

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

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)

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)

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)

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)

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)

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)

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)

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

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)

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)

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)

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

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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

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)

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

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)

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)

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

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)

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)

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

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)

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)

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)

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

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)

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)

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)

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)

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)

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

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)

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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)

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)

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

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)

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)

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

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)

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

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)

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

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)

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)

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

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)

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)

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)

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

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

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)

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)

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

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

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)

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

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)

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)

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)

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

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

Ardha Padangushtasana

(UHR-duh puhd-ahng-goosh-TAHS-uh-nuh)

Pose Type: standing, forward bend

Drishti Point: Nasagrai or Nasagre (nose)

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

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)

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

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)

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

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)

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

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)

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)

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

Padangushtasana

(puh-ahng-goosh-TAHS-uh-nuh)

Pose Type: standing, forward bend

Drishti Point: Nasagrai or Nasagre (nose)

Pada Hastasana

(PUH-duh huh-STAHS-uh-nuh)

Pose Type: standing, forward bend

Drishti Point: Nasagrai or Nasagre (nose)

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)

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)

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)

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

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

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)

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)

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)

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

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)

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

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)

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)

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)

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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

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)

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

Kalyasana

(kahl-YAHS-uh-nuh)

Modification: elbows bent, palms facing the sky, heels down

Pose Type: standing

Drishti Point: Nasagrai or Nasagre (nose)

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

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)

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

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)

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)

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)

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)

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

Baddha Kalyasana

(BUH-duh kahl-YAHS-uh-nuh)

Modification: forward bend

Pose Type: standing, forward bend, binding

Drishti Point: Nasagrai or Nasagre (nose)

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)

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

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)

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

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)

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)

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)

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

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

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

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)

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)

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)

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

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)

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

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)

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

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

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)

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

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)

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)

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

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)

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)

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

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)

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

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)

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)

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)

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)

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)

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)

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)

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)

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)

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

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

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)

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

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)

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

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)

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

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

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)

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)

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

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)

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)

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)

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

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)

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

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)

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)

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)

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

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)

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)

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)

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

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)

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)

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

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)

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

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)

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)

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)

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

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)

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

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)

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

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)

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)

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)

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

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)

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)

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)

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

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

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)

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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)

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

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)

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

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)

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)

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)

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)

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)

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

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)

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)

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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

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)

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

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)

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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)

Yudhasana 1

(yu-DAHS-uh-nuh)

Pose Type: standing

Drishti Point: Hastagrai or Hastagre (hands)

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

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)

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)

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)

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

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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)

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

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