2,100 Asanas: The Complete Yoga Poses (2015)
Seated Poses
EASY POSE
ACCOMPLISHED ONE POSE
FIRE LOG POSE
HALF LOTUS AND LOTUS POSE
BOTH KNEES BENT
BOUND ANGLE POSE
STAR POSE
LEGS IN FRONT
HORIZONTAL SPLITS
LEGS STRAIGHT IN FRONT
GARUDA LEGS
LEG CRADLE
HEAD TO KNEE
HERO POSE
THUNDERBOLT POSE
ONE KNEE BENT (VARIATIONS)
COW FACE POSE
SAGE VAMADEVA’S POSE
ONE-LEGGED KING PIGEON POSE
VERTICAL SPLITS
EASY POSE: KNEES HIGH
Easy Pose |
Sukhasana
(suk-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you bring your feet toward you and cross them at the ankles. Keep the soles of your feet flat on the floor and your knees in line with your shoulders.
3. Inhale, stretch your arms up to the sky to lengthen your spine, and exhale as you bring your elbows together on the inside of your knees.
4. Inhale as you open your palms up to sky with your fingertips pointing to the outsides. Exhale as you bring you thumbs and pointer fingers together.
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
6. Exhale as you release the pose, coming back to starting position with both your legs straight out.
Modification: knees in line with the shoulders, elbows to the inside of the knees
sukha = easy, lightness
Easy Pose
Sukhasana
(suk-AHS-uh-nuh)
Modification: knees to the chest, elbows to the outside of the knees, palms covering the face
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Easy Pose
Sukhasana
(suk-AHS-uh-nuh)
Modification: knees high, forearms to the shins
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Easy Pose
Sukhasana
(suk-AHS-uh-nuh)
Modification: elbows crossed, backs of both hands to the knees
Pose Type: seated, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASY POSE: SPINE STRAIGHT
Easy Pose
Sukhasana
(suk-AHS-uh-nuh)
Modification: on the yoga block
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Easy Pose
Sukhasana
(suk-AHS-uh-nuh)
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Hands Easy Pose
Baddha Hasta Sukhasana
(BUH-duh HUH-stuh suk-AHS-uh-nuh)
Modification: arms in front, arms straight
Pose Type: seated
Drishti Point: Hastagrai or Hastagre (hands), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Embryo in the Womb Pose in Easy Pose
Garbha Pindasana in Sukhasana
(GUHR-buh pin-DAHS-uh-nuh in suk-AHS-uh-nuh)
Modification: grabbing onto the outside edges of the feet
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
EASY POSE: TWISTS & SIDE BENDS
Easy Pose
Sukhasana
(suk-AHS-uh-nuh)
Modification: neck stretch
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Easy Pose
Parivritta Sukhasana
(puh-ri-VRIT-tuh suk-AHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Sideways Easy Pose
Parshva Sukhasana
(PAHRSH-vuh suk-AHS-uh-nuh)
Modification: one forearm to the floor, other arm extended up over the head
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Bound Easy Pose
Parivritta Baddha Sukhasana
(puh-ri-VRIT-tuh BUH-duh suk-AHS-uh-nuh)
Modification: elbow to the floor
Pose Type: seated, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ACCOMPLISHED ONE POSE
Accomplished One Pose
Siddhasana
(sid-DAHS-anna)
Modification: 1. one heel in front of the other
2. one foot tucked between the hamstring and the calf
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
FIRE LOG POSE
Fire Log Pose
Agnistambhasana
(uhg-ni-stuhm-BAHS-anna)
Modification: 1. spine straight, fingertips to the floor behind the hips
2. leaning forward, palms on the floor by the thighs
Pose Type: 1. seated
2. seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved Fire Log Pose
Parivritta Agnistambhasana
(puh-ri-VRIT-tuh uhg-ni-stuhm-BAHS-uh-nuh)
Modification: hands in Anjali Mudra (Hands in Prayer)
1. elbow to the knee
2. elbow to the foot
Pose Type: seated, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky); Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Bound Fire Log Pose
Parivritta Baddha Agnistambhasana
(puh-ri-VRIT-tuh BUH-duh uhg-ni-stuhm-BAHS-uh-nuh)
Modification: one elbow to the sole of the top foot, other arm behind the back, hand to the inside of the thigh
Pose Type: seated, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Fire Log Pose
Parivritta Agnistambhasana
(puh-ri-VRIT-tuh uhg-ni-stuhm-BAHS-uh-nuh)
Modification: forearms to the floor
Pose Type: seated, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Fire Log Pose
Agnistambhasana
(uhg-ni-stuhm-BAHS-uh-nuh)
Modification: forward bend, palms together, fingers spread wide; elbows and forehead on the floor
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
HALF LOTUS POSE
Half Lotus Pose
Ardha Padmasana
(UHR-duh puhd-MAHS-uh-nuh)
Modification: back of the hands on the knees
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Half Lotus Pose
Ardha Padmasana
(UHR-duh puhd-MAHS-uh-nuh)
Modification: Salute to the Buddha Mudra Hand Position: one palm facing up, fingertips of the other hand to the floor
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Reverse Prayer Revolved Half Lotus Pose
Viparita Namaskar Parivritta Ardha Padmasana
(vi-puh-REE-tuh nuh-muhs-KAHR puh-ri-VRIT-tuh UHR-duh puhd-MAHS-uh-nuh)
Also Known As: Back of the Body Prayer Revolved Half Lotus Pose (Paschima Namaskara Parivritta Ardha Padmasana)
Modification: top foot resting on the bottom knee
Pose Type: seated, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Embryo in the Womb Pose in Half Lotus Pose
Garbha Pindasana in Ardha Padmasana
(guhr-buh-pin-DAHS-uh-nuh in UHR-duh puhd-MAHS-uh-nuh)
Modification: knees lifted toward the chest
Pose Type: seated, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose)
LOTUS POSE: ARMS IN FRONT
Lotus Pose
Padmasana
(puhd-MAHS-uh-nuh)
Modification: back of the hands on the knees
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Lotus Pose
Padmasana
(puhd-MAHS-uh-nuh)
Modification: fingers interlocked, hands resting on the lap
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOTUS POSE: ARMS BEHIND
Reverse Prayer Lotus Pose
Viparita Namaskar Padmasana
(vi-puh-REE-tuh nuh-muhs-KAHR puhd-MAHS-uh-nuh)
Also Known As: Back of the Body Prayer Lotus Pose (Paschima Namaskara Padmasana)
Modification: 1. fingertips pointing down
2. fingertips pointing up
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Bound Lotus Pose
Baddha Padmasana
(BUH-duh puhd-MAHS-uh-nuh)
Modification: both hands to one foot, one arm behind the back
Pose Type: seated, mild backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Lotus Pose
Baddha Padmasana
(BUH-duh puhd-MAHS-uh-nuh)
Modification: both arms behind the back
Pose Type: seated, mild backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Lotus Pose
Baddha Hasta Padmasana
(BUH-duh HUH-stuh puhd-MAHS-uh-nuh)
Modification: backbend
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lotus Pose
Padmasana
(puhd-MAHS-uh-nuh)
Modification: palms to the floor behind the hips; fingertips facing forward, backbend
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOTUS POSE: FINGERS BOUND - BICEPS BY THE EARS
Raised Bound Hands Lotus Pose
Urdhva Baddha Hasta Padmasana
(OORD-vuh BUH-duh HUH-stuh puhd-MAHS-uh-nuh)
Also Known As: Seated Mountain Pose A (Parvatasana A)
Pose Type: seated, mild backbend
Drishti Point: Angushtamadhye (Thumbs)
Simple Yoga Seal
Laghu Yoga Mudra
(LUH-gu YO-guh MU-druh)
Also Known As: Seated Mountain Pose B (Parvatasana B)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Sideways Simple Yoga Seal
Parshva Laghu Yoga Mudra
(PAHRSH-vuh LUH-gu YO-guh MU-druh)
Modification: fingers interlocked, palms facing out; arms straight to the side, forward bend
Pose Type: seated, forward bend, side bend
Drishti Point: Nasagrai or Nasagre (nose)
LOTUS POSE: TWISTS
Pose Dedicated to Siddhar Vaasamuni—Easy Version
Sukha Vaasamunvasana
(SUK-uh vah-sah-moo-NYAHS-uh-nuh)
Pose Type: seated, side bend, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Arms of Twist Dedicated to Sage Bharadvaja 2 in Revolved Lotus Pose
Hasta Bharadvajasana 2 in Parivritta Padmasana
(HUH-stuh buh-ruhd-vuhj-AHS-uh-nuh in puh-ri-VRIT-uh puhd-MAHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Lotus Pose
Parivritta Padmasana
(puh-ri-VRIT-uh puhd-MAHS-uh-nuh)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
LOTUS POSE: SIDE BEND & TWISTS
Sideways Lotus Pose
Parshva Padmasana
(PAHRSH-vuh puhd-MAHS-uh-nuh)
Modification: forearm to the floor
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Western Intense Stretch Pose Lotus Pose
Parivritta Paschimottana Padmasana
(puh-ri-VRIT-uh puhsh-chi-mo-TAHN-nuh puhd-MAHS-uh-nuh)
Also Known As: Revolved Forward Bend Lotus Pose
Modification: shoulder to the floor, other arm extended to the sky
Pose Type: seated, forward bend, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pose Dedicated to Siddhar Vaasamuni—One Hand Modification
Eka Hasta Vaasamunvasana
(EY-kuh HUH-stuh [vah-sah-moo]-NYAHS-uh-nuh)
Pose Type: seated, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Siddhar Vaasamuni
Vaasamunvasana
([vah-sah-moo-NYAHS-uh-nuh)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
LOTUS POSE: FORWARD BEND
Yogic Seal Pose
Yoga Mudrasana
(YO-guh mu-DRAHS-uh-nuh)
Also Known As: Yoga Pose (Yogasana)
Modification: grabbing onto the wrist behind the back
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Lotus Pose
Baddha Hasta Padmasana
(BUH-duh HUH-stuh puhd-MAHS-uh-nuh)
Also Known As: Yoga Seal (Yoga Mudra)
Modification: chin to the floor, forward bend
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reverse Prayer Yogic Seal Pose
Viparita Namaskar Yoga Mudrasana
(vi-puh-REE-tuh nuh-muhs-KAHR YO-guh mu-DRAHS-uh-nuh)
Also Known As: Back of the Body Prayer Yogic Seal Pose (Paschima Namaskara Yoga Mudrasana)
Modification: forehead to the floor
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Yogic Seal Pose Prep.
Yoga Mudrasana Prep.
(YO-guh mu-DRAHS-uh-nuh)
Modification: 1. using a yoga strap
2. wrists crossed behind the back, reaching toward the feet
Pose Type: seated, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sideways Yogic Seal Pose
Parshva Yoga Mudrasana
(PARHSH-vuh YO-guh mu-DRAHS-uh-nuh)
Also Known As: Sideways Bound Lotus Pose (Parshva Baddha Padmasana)
Modification: chin to the knee
Pose Type: seated, forward bend, binding, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Yogic Seal Pose
Yoga Mudrasana
(YO-guh mu-DRAHS-uh-nuh)
Also Known As: Bound Lotus Pose (Baddha Padmasana)
Modification: 1. side view
2. front view
Pose Type: seated, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LOTUS POSE: EMBRYO IN THE WOMB POSE
Embryo in the Womb Pose
Garbha Pindasana
(guhr-buh pin-DAHS-uh-nuh)
Modification: arms wrapped around the legs
Pose Type: seated, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hand Position of the Pose Dedicated to Garuda in Yoga Pose A
Hasta Garudasana in Yogasana A
(HUH-stuh guh-ru-DAHS-uh-nuh in yo-GAHS-uh-nuh)
Pose Type: seated, forward bend, core
Drishti Point: Angushtamadhye or Angustha Ma Dyai (thumbs)
Embryo in the Womb Pose
Garbha Pindasana
(guhr-buh pin-DAHS-uh-nuh)
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Nasagrai or Nasagre (nose)
BOTH KNEES BENT: BINDING & TWISTS
Bound Sundial Pose
Baddha Surya Yantrasana
(BUH-duh SOOR-yuh yuhn-TRAHS-uh-nuh)
Modification: both knees bent
Pose Type: seated, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Pose Dedicated to Sage Marichi
Parivritta Marichyasana
(puh-ri-VRIT-tuh muh-ree-CHYAHS-uh-nuh)
Modification: twisting to the inside, foot to the thigh, binding under the leg
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Lord of the Fishes Pose 3
Ardha Matsyendrasana 3
(UH-ruh muhts-yeyn-DRAHS-uh-nuh)
Modification: looking to the back
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Dedicated to Sage Marichi 4
Marichyasana 4
(muh-ree-CHYAHS-uh-nuh)
Modification: binding under the knee
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
BOTH KNEES BENT: BINDING & TWISTS—ARM THREADED UNDER
Half Pose Dedicated to Sage Agasthiyar
Ardha Agasthiyarasana
(UHR-duh uh-guhs-ti-yahr-AH-suh-nuh)
Modification: 1. one arm threaded through
2. full expression of the pose
Pose Type: 1. seated, forward bend, twist, binding
2. seated, forward bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky), Nasagrai or Nasagre (nose), or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved Half Pose Dedicated to Sage Agasthiyar
Parivritta Ardha Agasthiyarasana
(puh-ri-VRIT-tuh UHR-duh uh-guhs-ti-yahr-AH-suh-nuh)
Pose Type: seated, forward bend, binding, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Pose Dedicated to Sage Agasthiyar
Agasthiyarasana
(uh-guhs-ti-yahr-AH-suh-nuh)
Modification: 1. prep. one arm threaded under the knee, fingertips of the other hand to the floor
2. full expression of the pose
Pose Type: seated, forward bend, binding
Drishti Point: 1. Hastagrai or Hastagre (hands)
2. Nasagrai or Nasagre (nose)
BOTH KNEES BENT: BINDING & TWISTS—KNEES TOGETHER
Seated Noose Pose Prep.
Upavishta Pashasana
(u-puh-VISH-tuh puh-SHAHS-uh-nuh)
Also Known As: Half Noose Pose (Ardha Pashasana), Upavistha Pashasana
Modification: 1. grabbing onto the knees
2. elbow over the opposite knee
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Seated Noose Pose Prep.
Upavishta Pashasana
(u-puh-VISH-tuh puh-SHAHS-uh-nuh)
Also Known As: Upavistha Pashasana
Modification: heels lifted; elbow over the opposite knee, hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated, forward bend, twist, core
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Seated Noose Pose
Upavishta Pashasana
(u-puh-VISH-tuh puh-SHAHS-uh-nuh)
Also Known As: Upavistha Pashasana
Modification: binding around both legs under the knees
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Seated Noose Pose
Upavishta Pashasana
(u-puh-VISH-tuh puh-SHAHS-uh-nuh)
Also Known As: Upavistha Pashasana
Modification: binding around both shins
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
BOTH KNEES BENT: BACKBEND, SIDE BEND, BINDING & TWISTS
Half Lord of the Fishes Pose |
Ardha Matsyendrasana
UHR-duh muhts-yeyn-DRAHS-uh-nuh
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you bend the right knee toward your right shoulder and then bring it over your left leg so that your right foot is flat on the floor on the outside of your left shin.
3. Exhale and bend your left knee, bringing your left heel toward your right sitting bone. Keep the left knee and both your sitting bones evenly on the floor.
4. Exhale as you bring your right elbow to your right knee. Inhale as you bring your left arm up over your head and look towards your left foot (Pose #1).
5. To execute pose #2, exhale as you bring your left elbow over the right knee. Inhale as you bring your right arm up and exhale as you bend your right elbow and look over toward your right foot.
6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
7. Inhale as you release the twist and exhale as you bring both your legs out in front of you. Repeat on the other side.
Modification: side bend twist:
1. elbow to the knee on the same side
2. elbow to the opposite knee
ardha = half
Matsyendra = a Hindu sage and one of the first teachers of Hatha yoga, a legend, king of the fish
Half Lord of the Fishes Pose
Ardha Matsyendrasana
(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Modification: backbend
Pose Type: seated, backbend, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Half Lord of the Fishes Pose
Ardha Matsyendrasana
(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Modification: twisting to the inside
1. grabbing onto the ankle
2. elbow over the knee
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Lord of the Fishes Pose
Ardha Matsyendrasana
(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Modification: twisting to the outside, elbow over the knee; palm of the other hand to the floor
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Lord of the Fishes Pose 1
Ardha Matsyendrasana 1
(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Modification: grabbing onto the ankle, other arm behind the back, hand to the inside of the thigh
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
BOTH KNEES BENT: BINDING FORWARD BEND & TWIST
Pose Dedicated to Sage Marichi 3 Prep.
Marichyasana 3 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi B (Marichyasana B)
Modification: top foot to the bottom thigh, binding around the shin, nose to the knee
Pose Type: seated, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Marichi 4 Prep.
Marichyasana 4 Prep.
(muh-ree-CHYAHS-uh-nuh)
Modification: sitting in a cross-legged position, one knee dropped to the side, foot by the sitting bones; other knee bent toward the shoulder, binding around the shin on the outside of the leg
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
BOTH KNEES BENT: BINDING & TWIST
Pose Dedicated to Sage Marichi 3 Prep.
Marichyasana 3 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi B (Marichyasana B)
Modification: spine straight, bottom knee wrapped around the foot, fingers interlocked on the shin
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Marichi 3 Prep.
Marichyasana 3 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi B Modification (Marichyasana B Modification)
Modification: bottom knee wrapped around the foot, binding under the thigh
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Dedicated to Sage Marichi 3 Prep.
Marichyasana 3 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi B Modification (Marichyasana B Modification)
Modification: knee wrapped around the foot, binding over the shin
Pose Type: 1. seated, forward bend, binding
2. seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Lord of the Fishes Pose 1 Prep.
Ardha Matsyendrasana 1
(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Modification: foot under the knee, twisting to the outside
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
HALF LOTUS POSE: KNEE BENT TOWARD THE CHEST
Pose Dedicated to Sage Marichi Prep.
Marichyasana Prep.
(muh-ree-CHYAHS-uh-nuh)
Modification: prep.-—elbow to the knee on the same side, palm to the floor behind the hips
Pose Type: seated, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Pose Dedicated to Sage Marichi Prep.
Marichyasana Prep.
(muh-ree-CHYAHS-uh-nuh)
Modification: prep.—arms wrapping around the leg
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
HALF LOTUS POSE: BINDING & TWISTS—KNEE BENT TOWARD THE CHEST
Pose Dedicated to Sage Marichi 3
Marichyasana 3
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi B (Marichyasana B)
Modification: sitting up straight
Pose Type: seated, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Marichi 3
Marichyasana 3
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi B (Marichyasana B)
Modification: full forward bend
Pose Type: seated, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Marichi 4
Marichyasana 4
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi D (Marichyasana D)
Modification: sitting bones on the floor
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
LOTUS POSE: BINDING & TWISTS—KNEE BENT TOWARD THE CHEST
Full Lord of the Fishes Pose Prep.
Paripurna Matsyendrasana Prep.
(puh-ri-POOR-nuh muhts-yeyn-DRAHS-uh-nuh)
Modification: one palm to the floor behind the hips, grabbing onto the knee with the opposite hand
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Full Lord of the Fishes Pose
Paripurna Matsyendrasana
(puh-ri-POOR-nuh muhts-yeyn-DRAHS-uh-nuh)
Also Known As: Full Lord of the Fishes Pose (Poorna Matsyendrasana)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
FOOT TO THE BACK: TWISTS—KNEE BENT TOWARD THE CHEST
Root Lord of the Fishes Pose Prep.
Mula Matsyendrasana Prep.
(MOOL-uh muhts-yeyn-DRAHS-uh-nuh)
Modification: heel to the perineum, other foot resting on the knee, fingertips to the floor by the hips
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Half Root Lord of the Fishes Pose
Ardha Mula Matsyendrasana
(UHR-duh MOOL-uh muhts-yeyn-DRAHS-uh-nuh)
Modification: heel to the perineum, other foot resting on the knee, fingertips of one hand to the floor by the hips, other hand grabbing onto the opposite knee
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Root Lord of the Fishes Pose Prep.
Mula Matsyendrasana Prep.
(MOOL-uh muhts-yeyn-DRAHS-uh-nuh)
Modification: backbend, heel to the perineum, other foot resting on the knee, fingertips to the floor behind the hips
Pose Type: seated, backbend, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Marichi 6 Prep.
Marichyasana 6 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi F (Marichyasana F)
Modification: opposite hand grabbing onto the foot, heel resting on the knee, other arm behind the back to the inside of the thigh, looking over the shoulder to the back
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Dedicated to Sage Marichi 6 Prep.
Marichyasana 6 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi F (Marichyasana F)
Modification: opposite hand grabbing onto the foot, foot flat to the floor, other arm behind the back to the inside of the thigh, looking toward the foot
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
BOUND ANGLE POSE: ARMS IN FRONT
Bound Angle Pose with Hands in Prayer
Baddha Konasana Namaskar
(BUH-duh ko-NAHS-uh-nuh nuh-muhs-KAHR)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)
Bound Angle Pose
Baddha Konasana
(BUH-duh ko-NAHS-uh-nuh)
Modification: fingertips touching the floor
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Angle Pose
Baddha Konasana
(BUH-duh ko-NAHS-uh-nuh)
Modification: half forward bend, opening the soles of the feet up to the sky
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOUND ANGLE POSE: ARMS BEHIND
Bound Angle Pose
Baddha Konasana
(BUH-duh ko-NAHS-uh-nuh)
Modification: one hand to the knee; other hand behind, grabbing onto the bicep
Pose Type: seated, binding
Drishti Point: Nasagrai or Nasagre (nose)
Bound Hands Bound Angle Pose
Baddha Hasta Baddha Konasana
(BUH-duh HUH-stuh BUH-duh ko-NAHS-uh-nuh)
Modification: arms behind, grabbing onto the elbows
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Reverse Prayer Bound Angle Pose
Viparita Namaskar Baddha Konasana
(vi-puh-REE-tuh nuh-muhs-KAHR BUH-duh ko-NAHS-uh-nuh)
Also Known As: Back of the Body Prayer Bound Angle Pose (Paschima Namaskara Baddha Konasana)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Hand Position of Cow Face Pose in Bound Angle Pose
Hasta Gomukhasana in Baddha Konasana
(HUH-stuh go-muk-AHS-uh-nuh in BUH-duh ko-NAHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
BOUND ANGLE POSE: SIDE BEND & BINDING
Sideways Bound Angle Pose
Parshva Baddha Konasana
(PAHRSH-vuh BUH-duh ko-NAHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Sideways Star Pose
Parshva Tarasana
(PAHRSH-vuh tahr-AHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Sideways Bound Leg Bound Angle Pose
Parshva Baddha Pada Baddha Konasana
(PAHRSH-vuh BUH-duh PUH-duh BUH-duh ko-NAHS-uh-nuh)
Modification: binding around one leg, arm wrapped around the shin
Pose Type: seated, forward bend, side bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
BOUND ANGLE POSE: HEELS CLOSE, FEET LIFTED, SITTING BONES LIFTED AND FORWARD BEND
Pose Dedicated to Sage Goraksha
Gorakshasana
(go-rahk-SHAHS-uh-nuh)
Modification: feet in Bound Angle Pose (Baddha Konasana), sitting on the heels
1. one hand to the centre of the chest, other hand to the floor behind the hips
2. hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated, balance
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Equilibrium Bound Angle Pose 1
Tulya Baddha Konasana 1
(TUL-yuh BUH-duh ko-NAHS-uh-nuh)
Modification: feet lifted off the floor
Pose Type: seated, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Equilibrium Bound Angle Pose 2
Tulya Baddha Konasana 2
(TUL-yuh BUH-duh ko-NAHS-uh-nuh)
Modification: sitting bones lifted off the floor
Pose Type: seated, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Angle Pose
Baddha Konasana
(BUH-duh ko-NAHS-uh-nuh)
Modification: forward bend; arms straight to the front, palms down
Pose Type: seated, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs) or Nasagrai or Nasagre (nose)
BOUND ANGLE POSE: FORWARD BEND
Bound Angle Pose
Baddha Konasana
(BUH-duh ko-NAHS-uh-nuh)
Modification: 1. half forward bend
2. full forward bend, chin to the floor
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Angle Pose
Baddha Konasana
(BUH-duh ko-NAHS-uh-nuh)
Modification: elbows bent and to the floor, forehead to the floor, palms together, fingers spread wide
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Nasagrai or Nasagre (nose)
STAR POSE
Easy Embryo in the Womb Pose
Sukha Garbha Pindasana
(SUK-uh GUHR-buh pin-DAHS-uh-nuh)
Modification: arms under the legs
1. hands to the feet
2. fingertips to the temples
3. hands to the sides; heels touching, feet to the sides
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Easy Embryo in the Womb Pose
Sukha Garbha Pindasana
(SUK-uh GUHR-buh pin-DAHS-uh-nuh)
Also Known As: Yoga Pose A Prep. (Yogasana A Prep.)
Modification: shins into armpits, hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Star Pose
Tarasana
(tahr-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Upward Star Pose
Urdhva Tarasana
(OORD-vuh tahr-AHS-uh-nuh)
Pose Type: seated, forward bend, core
Drishti Point: Padhayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)
LEGS IN FRONT: KNEES BENT
Seated Eastern Intense Stretch Pose
Upavishta Purvottanasana
(u-puh-VISH-tuh poor-vo-TAHS-uh-nuh)
Also Known As: Reverse Plank Prep.; Upavistha Purvottanasana
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Hand Seated Eastern Intense Stretch Pose
Eka Hasta Upavishta Purvottanasana
(EY-kuh HUH-stuh u-puh-VISH-tuh poor-vo-TAHS-uh-nuh)
Also Known As: One Hand Reverse Plank Prep.; Eka Hasta Upavistha Purvottanasana
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre (hands)
LEGS IN FRONT: KNEES BENT—LEGS OUTSIDE OF THE SHOULDERS
Seated Knee to Shoulder Pose
Upavishta Janu Bhujasana
(u-puh-VISH-tuh JAH-nu buj-AHS-uh-nuh)
Also Known As: Upavistha Janu Bhujasana
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Broken Wing Pose
Avabhinna Pakshakasana
(uh-vuh-BIN-uh puhk-shuh-KAHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Tortoise Pose Prep.
Kurmasana Prep.
(koor-MAHS-uh-nuh)
Modification: grabbing onto the ankles
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)
Tortoise Pose Prep.
Kurmasana Prep.
(koor-MAHS-uh-nuh)
Modification: 1. arms straight
2. elbows bent
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose,) Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sleeping Tortoise Pose Prep.
Supta Kurmasana Prep.
(SUP-tuh koor-MAHS-uh-nuh)
Modification: feet unhooked
Pose Type: seated, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sleeping Tortoise Pose
Supta Kurmasana
(SUP-tuh koor-MAHS-uh-nuh)
Pose Type: seated, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HORIZONTAL SPLITS: LEGS LIFTED—KNEES BENT
Half Upward Seated Angle Pose Prep.
Ardha Urdhva Upavistha Konasana Prep.
(UHR-duh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Modification: shoulders to the back of the knees, palms to the floor, knees bent
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows),
Nasagrai or Nasagre (nose)
Bound Legs in Half Pose Dedicated to Sage Koormamuni
Baddha Pada Ardha Koormamunyasana
(BUH-duh PUH-duh UHR-duh koor-muh-mun-YAHS-uh-nuh)
Pose Type: seated, forward bend, core, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows),
Nasagrai or Nasagre (nose)
HORIZONTAL SPLITS: LEGS LIFTED
Half Upward Seated Angle Pose Prep. in One Hand to Foot Boat Pose
Ardha Urdhva Upavishta Konasana Prep. in Eka Hasta Pada Navasana
(UHR-duh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh in EY-kuh HUH-stuh PUH-duh nuh-VAHS-uh-nuh)
Also Known As: Ardha Urdhva Upavistha Konasana Prep. in Eka Hasta Pada Navasana
Modification: one leg straight, back of the other knee to the shoulder
Pose Type: seated, forward bend, core
Drishti Point: Hastagrai or Hastagre (hands) or Padhayoragrai or Padayoragre (toes/feet)
Half Upward Seated Angle Pose
Ardha Urdhva Upavishta Konasana
(UHR-duh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Ardha Urdhva Upavistha Konasana
Modification: palms to the floor, one leg straight up to the sky; other foot to the floor, knee to the chest
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Upward Seated Angle Pose
Urdhva Upavishta Konasana
(UHR-duh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Urdhva Upavistha Konasana
Modification: arms open to the sides, triceps to the back of the knees
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
HORIZONTAL SPLITS: LEGS LIFTED & STRAIGHT
Seated Firefly Pose
Upavishta Tittibhasana
(u-puh-VISH-tuh ti-ti-BAHS-uh-nuh)
Also Known As: Upward Seated Angle Pose Prep. (Urdhva Upavishta Konasana Prep.), Pose Dedicated to Sage Koormamuni Prep. (Koormamunyasana Prep.), Upavistha Tittibhasana
Modification: palms to the floor, shoulders to the back of the knees
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Koormamuni
Koormamunyasana
(koor-muh-mun-YAHS-uh-nuh)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Koormamuni—Bound Legs
Baddha Pada Koormamunyasana
(BUH-duh PUH-duh koor-muh-mun-YAHS-uh-nuh)
Modification: legs straight
Pose Type: seated, forward bend, core, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Hands to Feet Upward Seated Angle Pose
Pada Hasta Urdhva Upavishta Konasana
(PUH-duh HUH-stuh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Pada Hasta Urdhva Upavistha Konasana
Modification: grabbing onto the outside edges of the feet
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Urdhva or Antara Drishti (up to the sky)
Big Toe Upward Seated Angle Pose
Padangushta Urdhva Upavishta Konasana
(puhd-ahng-GOOSH-tuh OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Padangushta Urdhva Upavistha Konasana
Modification: grabbing onto the big toes, arms parallel to the floor
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Urdhva or Antara Drishti (up to the sky)
Upward Seated Angle Pose
Urdhva Upavishta Konasana
(OORD-vuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Urdhva Upavistha Konasana
Modification: palms to the floor, heels of the palms touching, fingertips pointing to the sides; feet lifted, toes pointed
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Urdhva or Antara Drishti (up to the sky)
HORIZONTAL SPLITS: FORWARD BEND
Tortoise Pose
Kurmasana
(koor-MAHS-uh-nuh)
Modification: 1. knees bent
2. legs straight
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Equal Angle Pose
Samakonasana
(suh-muh-ko-NAHS-uh-nuh)
Modification: forward bend, forearms to the floor
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Big Toe Seated Angle Pose
Padangushta Upavishta Konasana
(puhd-ahng-GOOSH-tuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Padangushta Upavistha Konasana
Modification: forward bend, chin to the floor
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Equal Angle Pose
Samakonasana
(suh-muh-ko-NAHS-uh-nuh)
Modification: forward bend, arms crossed in front
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Equal Angle Pose
Samakonasana
(suh-muh-ko-NAHS-uh-nuh)
Modification: forward bend, arms extended to the front
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Reverse Prayer Equal Angle Pose
Viparita Namaskar Samakonasana
(vi-puh-REE-tuh nuh-muhs-KAHR suh-muh-ko-NAHS-uh-nuh)
Also Known As: Back of the Body Prayer Equal Angle Pose (Paschima Namaskara Samakonasana)
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Equal Angle Pose
Baddha Hasta Samakonasana
(BUH-duh HUH-stuh suh-muh-ko-NAHS-uh-nuh)
Modification: forward bend
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HORIZONTAL SPLITS: SPINE STRAIGHT
Seated Angle Pose
Upavishta Konasana
(u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Upavistha Konasana
Modification: mild version, backbend
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Seated Angle Pose
Upavishta Konasana
(u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Upavistha Konasana
Modification: 1. hands in Anjali Mudra (Hands in Prayer), toes flexed in
2. hands in reverse prayer, toes flexed in
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)
Seated Angle Pose
Upavishta Konasana
(u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Upavistha Konasana
Modification: palms to the floor in front of the hips, heels of the palms touching, fingertips pointing to the side, straight spine, toes pointed
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Equal Angle Pose
Samakonasana
(su-muh-ko-NAHS-uh-nuh)
Modification: hands on the knees, spine straight
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Bound Equal Angle Pose
Baddha Samakonasana
(BUH-duh su-muh-ko-NAHS-uh-nuh)
Pose Type: seated, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
HORIZONTAL SPLITS: TWISTS
Half Bound Seated Angle Pose
Ardha Baddha Upavishta Konasana
(UHR-duh BUH-duh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Ardha Baddha Upavistha Konasana
Modification: toes pointed, one hand binding behind the back, fingertips of the other hand to the floor in front of the hips
Pose Type: seated, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Revolved Half Bound Equal Angle Pose
Parivritta Samakonasana
(puh-ri-VRIT-tuh suh-muh-ko-NAHS-uh-nuh)
Modification: 1. toes pointed, both hands on one leg
2. toes flexed in, one hand to the leg, other hand to the floor
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Bound Equal Angle Pose
Parivritta Baddha Samakonasana
(puh-ri-VRIT-tuh BUH-duh suh-muh-ko-NAHS-uh-nuh)
Modification: 1. toes pointed
2. toes flexed in
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
HORIZONTAL SPLITS: SIDE BENDS
Sideways Equal Angle Pose
Parshva Samakonasana
(PAHRSH-vuh suh-muh-ko-NAHS-uh-nuh)
Modification: side bend, fingertips to the back of the head; elbow to the floor
Pose Type: seated, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Both Hands to Foot Revolved Seated Angle Pose
Dwi Hasta Pada Parivritta Upavishta Konasana
(DWI-huh-stuh PUH-duh puh-ri-VRIT-tuh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Dwi Hasta Pada Parivritta Upavistha Konasana
Pose Type: seated, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
LEGS STRAIGHT IN FRONT: SPINE STRAIGHT & BACKBEND
Staff Pose
Dandasana
(duhn-DAHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Padhayoragrai or Padayoragre (toes/feet)
Reverse Prayer Staff Pose
Viparita Namaskar Dandasana
(vi-puh-REE-tuh nuh-muhs-KAHR duhn-DAHS-uh-nuh)
Also Known As: Back of the Body Prayer Staff Pose (Paschima Namaskara Dandasana)
Pose Type: seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Staff Pose
Dandasana
(duhn-DAHS-uh-nuh)
Modification: 1. fingertips pointing to the heels
2. fingertips pointing away from the heels, head rolling back
Pose Type: seated, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LEGS STRAIGHT IN FRONT: FORWARD BEND
Western Intense Stretch Pose
Paschimottanasana
(puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Seated Forward Bend
Modification: grabbing onto the big toes
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Western Intense Stretch Pose
Paschimottanasana
(puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Seated Forward Bend
Modification: grabbing onto the balls of the feet
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Western Intense Stretch Pose
Paschimottanasana
(puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Seated Forward Bend
Modification: grabbing onto the wrist
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Western Intense Stretch Pose
Paschimottanasana
(puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Seated Forward Bend
Modification: palms down
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Bound Hands Western Intense Stretch Pose
Baddha Hasta Paschimottanasana
(BUH-duh HUH-stuh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Seated Forward Bend
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Reverse Prayer Western Intense Stretch Pose
Viparita Namaskar Paschimottanasana
(vi-puh-REE-tuh nuh-muhs-KAHR puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Back of the Body Prayer Western Intense Stretch Pose (Paschima Namaskara Paschimottanasana), Reverse Prayer Forward Bend
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
LEGS STRAIGHT IN FRONT: TWISTS
Revolved Staff Pose
Parivritta Dandasana
(puh-ri-VRIT-tuh duhn-DAHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Upward One Arm Extended Hand to Foot Staff Pose
Parivritta Urdhva Eka Hasta Utthita Hasta Pada Dandasana
(puh-ri-VRIT-tuh OORD-vuh EY-kuh HUH-stuh UT-tu-tuh HUH-stuh PUH-duh duhn-DAHS-uh-nuh)
Pose Type: seated, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
One Hand Revolved Western Intense Stretch Pose
Eka Hasta Parivritta Paschimottanasana
(EY-kuh HUH-stuh puh-ri-VRIT-tuh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: One Hand Revolved Seated Forward Bend
Modification: one hand to the foot
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Two Hands Revolved Western Intense Stretch Pose
Dwi Hasta Parivritta Paschimottanasana
(DWI-huh-stuh puh-ri-VRIT-tuh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Two Hands Revolved Forward Bend
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
LEGS STRAIGHT: ON THE SIDE & SCISSOR LEGS
Upward Side Infinity Pose
Urdhva Parshva Anantasana
(OORD-vuh PARSH-vuh uh-nuhn-TAHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
One Leg Upward Hand to Knee Revolved Staff Pose
Urdhva Eka Pada Janu Hasta Parivritta Dandasana
(OORD-vuh EY-kuh PUH-duh JAH-nu HUH-stuh puh-ri-VRIT-tuh duhn-DAHS-uh-nuh)
Pose Type: seated, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
One Leg Upward Hand to Foot Revolved Staff Pose
Urdhva Eka Pada Hasta Pada Parivritta Dandasana
(OORD-vuh EY-kuh PUH-duh HUH-stuh PUH-duh puh-ri-VRIT-tuh duhn-DAHS-uh-nuh)
Pose Type: seated, forward bend, twist
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)
One Hand to Foot Archer’s Pose
Eka Hasta Pada Akarna Dhanurasana
(EY-kuh HUH-stuh PUH-duh AH-kuhr-nuh duh-nur-AHS-uh-nuh)
Modification: both legs straight, knee behind the shoulder, other palm to the floor
Pose Type: seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Bound Leg Archer’s Pose
Baddha Pada Akarna Dhanurasana
(BUH-duh PUH-duh AH-kuhr-nuh duh-nur-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
ONE LEG STRAIGHT, ONE LEG BENT
Archer’s Pose Prep.
Akarna Dhanurasana Prep.
(AH-kuhr-nuh duh-nur-AHS-uh-nuh)
Modification: knee wrapping around the arm
Pose Type: seated, mild backbend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Archer’s Pose
Akarna Dhanurasana
(AH-kuhr-nuh duh-nur-AHS-uh-nuh)
Modification: foot to the ear
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Foot Behind the Head Pose
Eka Pada Shirshasana
(EY-kuh PUH-duh sheer-SHAHS-uh-nuh)
Also Known As: Foot Behind the Head Pose A (Eka Pada Shirshasana A)
Modification: leg straight
1. palms to the floor by the hips
2. hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Skanda
Skandasana
(skuhn-DAHS-uh-nuh)
Also Known As: Foot Behind the Head Pose B (Eka Pada Shirshasana B)
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
ONE LEG STRAIGHT, ONE LEG BENT: TWISTS
Easy Lord of the Fishes Pose Prep.
Sukha Matsyendrasana Prep.
(SUK-uh muhts-yeyn-DRAHS-uh-nuh)
Modification: one leg straight, arm wrapped around the bent knee
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Easy Lord of the Fishes Pose
Sukha Matsyendrasana
(SUK-uh muhts-yeyn-DRAHS-uh-nuh)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG STRAIGHT, ONE LEG BENT: KNEE TO THE CHEST
Pose Dedicated to Sage Marichi 1 & 2 Prep.
Marichyasana 1 & 2 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi A & C Prep. (Marichyasana A & C Prep.)
Modification: arms parallel to the floor in front of the chest
Pose Type: seated, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Pose Dedicated to Sage Marichi 1 & 2 Prep.
Marichyasana 1 & 2 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi A & C Prep. (Marichyasana A & C Prep.)
Modification: both hands grabbing onto the foot of the straight leg
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Revolved Pose Dedicated to Sage Marichi 1 Prep.
Parivritta Marichyasana 1 Prep.
(puh-ri-VRIT-tuh muh-ree-CHYAHS-uh-nuh)
Modification: twisting to the inside of the bent knee, elbow to the knee
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG STRAIGHT, ONE LEG BENT: KNEE TO THE CHEST—BINDING & TWIST
Pose Dedicated to Sage Marichi 1
Marichyasana 1
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi A (Marichyasana A)
Modification: 1. spine straight
2. half forward bend
3. full forward bend, nose to the shin
Pose Type: seated, forward bend, binding
Drishti Point: 1. Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
2 & 3. Padhayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Marichi 2 Prep.
Marichyasana 2 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi C (Marichyasana C)
Modification: elbow over the bent knee
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Dedicated to Sage Marichi 2 Prep.
Marichyasana 2 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi C (Marichyasana C)
Modification: grabbing onto the knee of the straight leg
Pose Type: seated, forward bend, twist, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Padhayoragrai or Padayoragre (toes/feet)
Pose dedicated to Sage Marichi 2
Marichyasana 2
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi C (Marichyasana C)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG STRAIGHT & LIFTED, ONE LEG BENT
Seated Revolved Upward One Hand to Foot Pose
Upavishta Parivritta Urdhva Eka Pada Hastasana
(u-puh-VISH-tuh puh-ri-VRIT-tuh OORD-vuh EY-kuh PUH-duh huh-STAHS-uh-nuh)
Also Known As: Upavistha Parivritta Urdhva Eka Pada Hastasana
Modification: straight leg lifted, grabbing the foot with the opposite arm, other forearm on the floor
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
One Leg Extended Full Lord of the Fishes Pose
Utthita Eka Pada Paripurna Matsyendrasana
(UT-ti-tuh EY-kuh PUH-duh puh-ri-POOR-nuh muhts-yeyn-DRAHS-uh-nuh)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG STRAIGHT, OTHER LEG CROSSED OVER: FOREARM & ELBOW TO THE FLOOR
Revolved Western Intense Stretch Pose Hand to Foot Side Infinity Pose
Parivritta Paschimottana Hasta Pada Parshva Anantasana
(puh-ri-VRIT-tuh puhsh-chi-mo-TAHN-uh HUH-stuh PUH-duh PAHRSH-vuh uh-nuhn-TAHS-uh-nuh)
Also Known As: Revolved Seated Forward Bend Hand to Foot Side Infinity Pose
Pose Type: seated, forward bend, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Revolved Western Intense Stretch Pose Uneven Arms Upward Side Infinity Pose
Parivritta Paschimottana Vishama Hasta Urdhva Parshva Anantasana
(puh-ri-VRIT-tuh puhsh-chi-mo-TAHN-uh VI-shuh-muh HUH-stuh OORD-vuh PAHRSH-vuh uh-nuhn-TAHS-uh-nuh)
Also Known As: Revolved Seated Forward Bend Uneven Arms Side Infinity Pose
Pose Type: seated, forward bend, twist
Drishti Point: Angushtamadhye or Angustha Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Revolved Western Intense Stretch Pose Bound Arms Upward Side Infinity Pose
Parivritta Paschimottana Baddha Hasta Urdhva Parshva Anantasana
(puh-ri-VRIT-tuh puhsh-chi-mo-TAHN-uh BUH-duh HUH-stuh OORD-vuh PAHRSH-vuh uh-nuhn-TAHS-uh-nuh)
Also Known As: Revolved Seated Forward Bend Bound Arms Upward Side Infinity Pose
Modification: arms wrapped around the foot, elbows toward the floor
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG STRAIGHT, OTHER LEG CROSSED OVER: SIDE & BACKBEND
Upward Side Infinity Pose
Urdhva Parshva Anantasana
(OORD-vuh PAHRSH-vuh uh-nuhn-TAHS-uh-nuh)
Modification: top leg crossed over, outside edge of the foot to the floor
1. looking to the side
2. head rolling back
Pose Type: 1. seated, side bend, twist
2. seated, side bend, twist, backbend
Drishti Point: 1. Hastagrai or Hastagre (hands), Padhayoragrai or Padayoragre (toes/feet)
2. Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
1.
2.
HALF COW FACE POSE: FORWARD BEND & SIDE BEND
Half Cow Face Western Intense Stretch Pose Prep.
Ardha Gomukha Paschimottanasana Prep.
(UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: One-Legged Cow Face Western Intense Stretch Pose (Eka Pada Gomukha Paschimottanasana), Half Cow Face Seated Forward Bend
Modification: half forward bend
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Half Cow Face Western Intense Stretch Pose
Ardha Gomukha Paschimottanasana
(UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: One-Legged Cow Face Western Intense Stretch Pose (Eka Pada Gomukha Paschimottanasana), Half Cow Face Seated Forward Bend
Modification: 1. grabbing onto the wrist, chin to the knee
2. chin to the knee, arms straight, palms down in front of the foot
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
Revolved Sideways Half Cow Face Western Intense Stretch Pose
Parivritta Parshva Ardha Gomukha Paschimottanasana
(puh-ri-VRIT-tuh PAHRSH-vuh EY-kuh PUH-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Revolved Sideways One-Legged Cow Face Western Intense Stretch Pose (Parivritta Parshva Eka Pada Gomukha Paschimottanasana), Revolved Sideways Half Cow Face Seated Forward Bend
Modification: top leg straight
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands), Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Hand to Foot Sideways Half Cow Face Western Intense Stretch Pose
Parivritta Hasta Pada Parshva Ardha Gomukha Paschimottanasana
(puh-ri-VRIT-tuh HUH-stuh PUH-duh PAHRSH-vuh UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Revolved Hand to Foot Sideways One-Legged Cow Face Western Intense Stretch Pose (Parivritta Hasta Pada Parshva Eka Pada Gomukha Paschimottanasana), Revolved Hand to Foot Sideways Half Cow Face Seated Forward Bend
Modification: bottom leg straight, looking up to the sky
Pose Type: seated, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
HALF COW FACE POSE: LEG LIFTED
Upward Half Cow Face Western Intense Stretch Pose
Urdhva Ardha Gomukha Paschimottanasana
(OORD-vuh UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Cow Face Western Intense Stretch Pose (Urdhva Eka Pada Gomukha Paschimottanasana), Upward Half Cow Face Seated Forward Bend
Modification: bottom leg straight, grabbing onto the foot
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Urdhva or Antara Drishti (up to the sky)
Upward Half Cow Face Western Intense Stretch Pose
Urdhva Ardha Gomukha Paschimottanasana
(OORD-vuh UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Cow Face Western Intense Stretch Pose (Urdhva Eka Pada Gomukha Paschimottanasana), Upward Half Cow Face Seated Forward Bend
Modification: top leg straight, grabbing onto both feet
Pose Type: seated, forward bend, core
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
ONE LEG STRAIGHT, ONE LEG BENT: SHOULDER TO THE BACK OF THE KNEE
Sundial Pose 2
Surya Yantrasana 2
(SOOR-yuh yuhn-trahn-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sundial Pose 1
Surya Yantrasana 1
(SOOR-yuh yuhn-trahn-AHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Upward Bound Hands Sundial Pose 1
Urdhva Baddha Hasta Surya Yantrasana 1
(OORD-vuh BUH-duh HUH-stuh SOOR-yuh yuhn-trahn-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Downward Bound Hands Sundial Pose 1
Adho Baddha Hasta Surya Yantrasana 1
(uh-DO BUH-duh HUH-stuh SOOR-yuh yuhn-trahn-AHS-uh-nuh)
Pose Type: seated, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STRAIGHT, ONE LEG BENT: HALF LOTUS & BINDING
Half Bound Lotus Western Intense Stretch Pose Prep.
Ardha Baddha Padma Paschimottanasana Prep.
(UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Half Bound Lotus Seated Forward Bend Prep.
Modification: arm extended to the sky
Pose Type: seated, binding
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Lotus Western Intense Stretch Pose
Ardha Baddha Padma Paschimottanasana
(UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Half Bound Lotus Seated Forward Bend
Modification: 1. half forward bend
2. full forward bend
Pose Type: seated, forward bend, binding
Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STRAIGHT, ONE LEG BENT: HALF LOTUS, TWISTS & BINDING
Revolved Half Bound Lotus Western Intense Stretch Pose
Parivritta Ardha Baddha Padma Paschimottanasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Revolved Half Bound Lotus Seated Forward Bend and Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Modification: grabbing onto the big toe
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Lord of The Fishes Pose 2
Ardha Matsyendrasana 2
(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Also Known As: Sage Warrior Bharadvaja Prep. (Bharadvajasana Prep.)
Modification: 1. looking toward the foot
2. looking over the shoulder
Pose Type: seated, forward bend, twist, binding
Drishti Point: 1. Padhayoragrai or Padayoragre (toes/feet)
2. Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG STRAIGHT, ONE LEG BENT: HALF LOTUS—LEG LIFTED
Half Lotus Extended Hand to Big Toe Pose in Infinity Pose
Ardha Padma Utthita Hasta Padangusthasana in Anantasana
(UHR-duh PUHD-muh UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Pose Type: seated, mild backbend
Drishti Point: Urdhva or Antara Drishti (up to the sky), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Lotus Extended Revolved Hand to Foot Pose in Infinity Pose
Ardha Padma Utthita Parivritta Pada Hastasana in Anantasana
(UHR-duh PUHD-muh UT-ti-tuh puh-ri-VRIT-tuh PUH-duh huh-STAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Modification: grabbing onto the foot on the opposite side
Pose Type: seated, mild backbend, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STRAIGHT, ONE LEG BENT: HALF LOTUS & BACKBEND—BINDING
Half Lotus Upward Infinity Pose
Ardha Padma Urdhva Anantasana
(UHR-duh PUHD-muh OORD-vuh uhn-uhnt-AHS-uh-nuh)
Pose Type: seated
Drishti Point: Urdhva or Antara Drishti (up to the sky), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Lotus Infinity Pose
Ardha Baddha Padma Anantasana
(UHR-duh BUH-duh PUHD-muh uhn-uhnt-AHS-uh-nuh)
Modification: Arm 1: forearm to the floor
Arm 2: grabbing onto the foot
Pose Type: seated, mild backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Lotus Infinity Pose
Ardha Baddha Padma Anantasana
(UHR-duh BUH-duh PUHD-muh uhn-uhnt-AHS-uh-nuh)
Modification: Arm 1: elbow to the floor
Arm 2: hand to the hip socket
Pose Type: seated, mild backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STRAIGHT, ONE KNEE BENT TO THE BACK: FORWARD BEND & TWIST
Three Limbed Face to Foot Western Intense Stretch Pose
Trianga Mukhaikapada Paschimottanasana
(tri-UHNG-uh muk-EYE-kuh-puh-duh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Three Limbed Face to Foot Seated Forward Bend
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Churning Pose
Chalanasana
(chuh-luh-NAHS-uh-nuh)
Pose Type: seated, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
ONE LEG STRAIGHT, ONE KNEE BENT TO THE BACK: TWIST, SIDE BEND & FORWARD BEND
Revolved Half Bound Half Hero Half Seated Angle Pose
Parivritta Ardha Baddha Ardha Vira Ardha Upavishta Konasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh UHR-duh VEER-uh UHR-duh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Parivritta Ardha Baddha Ardha Vira Ardha Upavistha Konasana
Konasana Modification: spine straight
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Gate Pose
Parighasana
(puh-ri-GAHS-uh-nuh)
Modification: side bend toward the straight leg; grabbing onto the heel of the bent leg with both hands
Pose Type: seated, side bend, forward bend, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Gate Pose
Parighasana
(puh-ri-GAHS-uh-nuh)
Modification: seated: 1. palm to the floor by the ankle, other arm up over the head
2. elbow to the floor by the knee
3. both hands grabbing onto the foot, chest rotated up to the sky
Pose Type: 1 & 2. seated, side bend
3. seated, side bend, twist
Drishti Point: 1. Hastagrai or Hastagre (hands)
2 & 3. Urdhva or Antara Drishti (up to the sky)
Benu Bird Pose 1
Benvasana 1
(ben-VAHS-uh-nuh)
Modification: seated; sitting bone on the heel, forward bend; arms to the side and to the back
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE LEG STRAIGHT, ONE KNEE BENT TO THE BACK: LEG LIFTED—BACKBEND
Reclined Half Hero Extended Hand to Foot Pose
Supta Ardha Vira Utthita Hasta Padasana
(SUP-tuh UHR-duh VEER-uh UT-ti-tuh HUH-stuh PUH-duhs-uh-nuh)
Modification: 1. right side view
2. left side view
Pose Type: seated, mild backbend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE LEG STRAIGHT, ONE KNEE BENT TO THE BACK: LEG LIFTED
Heron Pose
Krounchasana
(crown-CHAHS-uh-nuh)
Modification: grabbing onto the wrist, toes pointed
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Sundial Pose 3
Surya Yantrasana 3
(SOOR-yuh yuhn-TRAHS-uh-nuh)
Modification: foot turned to the back
Pose Type: seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Heron Pose
Parivritta Krounchasana
(puh-ri-VRIT-tuh crown-CHAHS-uh-nuh)
Also Known As: Revolved Sundial Pose 3 (Parivritta Surya Yantrasana 3)
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
GARUDA LEGS: BACKBEND, TWIST, FORWARD BEND & BINDING
Seated Leg Position of the Pose Dedicated to Garuda
Upavishta Pada Garudasana
(u-puh-VISH-tuh PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Upavistha Pada Garudasana
Modification: backbend, one hand to the sky
Pose Type: seated, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Revolved Hand to Foot Seated Leg Position of the Pose Dedicated to Garuda
Parivritta Hasta Pada Upavishta Pada Garudasana
(puh-ri-VRIT-tuh HUH-stuh PUH-duh u-puh-VISH-tuh PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Parivritta Hasta Pada Upavistha Pada Garudasana
Pose Type: seated, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Seated Leg Position of the Pose Dedicated to Garuda
Upavishta Pada Garudasana
(u-puh-VISH-tuh PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Upavistha Pada Garudasana
Modification: forehead to the knee
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Seated Leg Position of the Pose Dedicated to Garuda
Parivritta Upavishta Pada Garudasana
(puh-ri-VRIT-tuh u-puh-VISH-tuh PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Parivritta Upavistha Pada Garudasana
Modification: hands in Anjali Mudra (Hands in Prayer), one arm threaded through the legs
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Bound Revolved Seated Leg Position of the Pose Dedicated to Garuda
Baddha Parivritta Upavishta Pada Garudasana
(BUH-duh puh-ri-VRIT-tuh u-puh-VISH-tuh PUH-duh guh-ru-DAHS-uh-nuh)
Also Known As: Baddha Parivritta Upavistha Pada Garudasana
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
GARUDA LEGS: KNEES TO THE FLOOR ON THE SIDE
Seated Leg Position of the Pose Dedicated to Garuda in Upward Side Infinity Pose
Upavishta Pada Garudasana in Urdhva Parshva Anantasana
(u-puh-VISH-tuh PUH-duh guh-ru-DAHS-uh-nuh in OORD-vuh PAHRSH-vuh uhn-uhnt-AHS-uh-nuh)
Also Known As: Upavistha Pada Garudasana in Urdhva Parshva Anantasana
Modification: one hand to the floor, one arm extended out
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Seated Leg Position of the Pose Dedicated to Garuda in Upward Side Infinity Pose
Upavishta Pada Garudasana in Urdhva Parshva Anantasana
(u-puh-VISH-tuh PUH-duh guh-ru-DAHS-uh-nuh in OORD-vuh PAHRSH-vuh uhn-uhnt-AHS-uh-nuh)
Modification: palms flat on the floor, fingertips pointing away from the heels, backbend
Pose Type: seated, side bend, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BOTH KNEES BENT: ANKLES HOOKED—TWIST & SIDE BEND
Twist Dedicated to Sage Bharadvaja 3
Bharadvajasana 3
(buh-ruhd-vahj-AHS-uh-nuh)
Pose Type: seated, forward bend, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Sideways Twist Dedicated to Sage Bharadvaja 3
Parshva Bharadvajasana 3
(PAHRSH-vuh buh-ruhd-vahj-AHS-uh-nuh)
Modification: forearm to the floor
Pose Type: seated, mild backbend, side bend
Drishti Point: Hastagrai or Hastagre (hands)
LEG CRADLE: ONE LEG STRAIGHT
Baby Cradle Pose
Hindolasana
(hin-do-LAHS-uh-nuh)
Also Known As: One Foot Behind the Head Pose A & B Prep. (Eka Pada Shirshasana A & B Prep.)
Modification: leg straight
1. spine straight, front view
2. half forward bend, side view
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padhayoragrai or Padayoragre (toes/feet), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Baby Cradle Pose
Hindolasana
(hin-do-LAHS-uh-nuh)
Also Known As: One Foot Behind the Head Pose A Prep. (Eka Pada Shirshasana A Prep.)
Modification: leg straight, hands to the face
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HEAD TO KNEE POSE: FORWARD BEND
Head to Knee Pose Prep.
Janu Shirshasana Prep.
(JAH-nu sheer-SHAHS-uh-nuh)
Modification: palms to the floor by the hips, spine straight
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Padhayoragrai or Padayoragre (toes/feet)
Both Hands to Ankle Head to Knee Pose
Dwi Hasta Kulpa Janu Shirshasana
(DWI-huh-stuh KUL-puh JAH-nu sheer-SHAHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padhayoragrai or Padayoragre (toes/feet)
Both Hands to Foot Head to Knee Pose
Dwi Hasta Pada Janu Shirshasana
(DWI-huh-stuh PUH-duh JAH-nu sheer-SHAHS-uh-nuh)
Modification: 1. grabbing onto the foot; fingers interlocked, half forward bend
2. grabbing onto the wrist, half forward bend
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
HEAD TO KNEE POSE: HEEL UP—FORWARD BEND
Head to Knee Pose C Prep.
Janu Shirshasana C Prep.
(JAH-nu sheer-SHAHS-uh-nuh)
Also Known As: Half Root Lock Pose (Ardha Mula Bandhasana)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Padhayoragrai or Padayoragre (toes/feet), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Head to Knee Pose C
Janu Shirshasana C
(JAH-nu sheer-SHAHS-uh-nuh)
Modification: 1. half forward bend
2. full forward bend
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
HEAD TO KNEE POSE: TWISTS
Revolved Half Bound Angle Pose
Parivritta Ardha Baddha Konasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh ko-NAHS-uh-nuh)
Modification: hand to the knee, other hand to the floor behind the hips for support
Pose Type: seated, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Half Bound Angle Pose
Parivritta Ardha Baddha Konasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh ko-NAHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Revolved Sideways Half Bound Angle Pose
Parivritta Parshva Ardha Baddha Konasana
(puh-ri-VRIT-tuh PAHRSH-vuh UHR-duh BUH-duh ko-NAHS-uh-nuh)
Modification: grabbing onto the big toe of the bent leg
Pose Type: seated, twist, side bend, binding
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Revolved Half Bound Angle Pose
Parivritta Ardha Baddha Konasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh ko-NAHS-uh-nuh)
Modification: looking back Arm 1: grabbing onto the outside edge of the opposite foot
Arm 2: grabbing onto the shin of the opposite leg behind the back
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
HEAD TO KNEE POSE—SIDE BENDS
Half Bound Angle Pose in Infinity Pose
Ardha Baddha Konasana in Anantasana
(UHR-duh BUH-duh ko-NAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Modification: elbow to the floor, head rolling back
Pose Type: seated, mild backbend, side bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Revolved Head to Knee Pose Prep.
Parivritta Janu Shirshasana Prep.
(puh-ri-VRIT-tuh JAH-nu sheer-SHAHS-uh-nuh)
Modification: grabbing onto the foot, other hand to the knee
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Sideways Head to Knee Pose
Parshva Janu Shirshasana
(PAHRSH-vuh JAH-nu sheer-SHAHS-uh-nuh)
Also Known As: Sideways Half Bound Angle Pose (Parshva Ardha Baddha Konasana)
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Sideways Head to Knee Pose
Parshva Janu Shirshasana
(PAHRSH-vuh JAH-nu sheer-SHAHS-uh-nuh)
Also Known As: Sideways Half Bound Angle Pose (Parshva Ardha Baddha Konasana)
Modification: elbow to the floor on the inside of the leg, other hand on the hip
Pose Type: seated, forward bend, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
HEAD TO KNEE POSE—SIDE BENDS
Half Bound |
Ardha Baddha Ardha Upavishta Konasana
(UHR-duh BUH-duh UHR-duh u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Ardha Baddha Ardha Upavistha Konasana
Pose Type: seated, side bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you bend your left knee and bring the sole of your left foot toward your right thigh.
3. On the next exhale, bring your right leg out to the right side, keeping it strong and straight by pulling up the kneecap and engaging the thigh muscles (quadriceps). Press your right toes and your right heel to the floor, lifting the right leg slightly on off the floor.
4. Inhale as you expand your chest and hold your arms straight out to the sides, parallel to the floor.
5. Exhale as you bend your left arm and reach your left hand behind the back to the inside of your right thigh to bind.
6. Inhale as you reach your right arm up to the sky. Exhale as you bend your right elbow and look toward your left knee.
7. Hold the pose for at least 30, and up to 90, seconds in order to receive full benefits of the stretch.
8. Inhale as you release the bind. Exhale as you bring both your legs straight out in front of you. Repeat on the other side.
Modification: side bend toward the bent knee
ardha = half
baddha = bound
ardha = half
upavishta = seated
kona = angle
Half Bound Sideways Head to Knee Pose
Ardha Baddha Parshva Janu Shirshasana
(UHR-duh BUH-duh PAHRSH-vuh JAH-nu sheer-SHAHS-uh-nuh)
Also Known As: Sideways Half Bound Angle Pose (Parshva Ardha Baddha Konasana)
Modification: 1. toes pointed
2. toes flexed in
Pose Type: seated, forward bend, side bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Head to Knee Pose
Parivritta Janu Shirshasana
(puh-ri-VRIT-tuh JAH-nu sheer-SHAHS-uh-nuh)
Modification: elbow to the floor
1. forearm to the floor, chest to the side
2. head on the knee, chest to the sky
Pose Type: seated, side bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Both Hands to the Head Sideways Head to Knee Pose
Dwi Hasta Shirsha Parshva Janu Shirshasana
(DWI-huh-stuh SHEER-shuh PAHRSH-vuh JAH-nu sheer-SHAHS-uh-nuh)
Also Known As: Sideways Half Bound Angle Pose (Parshva Ardha Baddha Konasana)
Modification: 1. slight side bend
2. elbow to the knee
3. elbow to the floor
Pose Type: seated, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
HEAD TO KNEE POSE: LEG LIFTED
Hands Free Sundial Pose 1
Mukta Hasta Surya Yantrasana 1
(MUK-tuh HUH-stuh SOOR-yuh yuhn-TRAHS-uh-nuh)
Modification: foot to thigh, fingertips of both hands to the floor
Pose Type: seated, forward bend, side bend, core
Drishti Point: Hastagrai or Hastagre (hands)
Sundial Pose 1
Surya Yantrasana 1
(SOOR-yuh yuhn-TRAHS-uh-nuh)
Modification: foot to thigh, grabbing onto the foot on the same side
Pose Type: seated, forward bend, side bend
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Unsupported Seated Revolved Upward One Hand to Foot Pose
Niralamba Upavishta Parivritta Urdhva Eka Pada Hastasana
(nir-AH-luhm-buh u-puh-VISH-tuh puh-ri-VRIT-tuh OORD-vuh EY-kuh PUH-duh huh-STAHS-uh-nuh)
Pose Type: seated, forward bend, twist, core
Drishti Point: Hastagrai or Hastagre (hands)
HERO POSE: TOES CURLED IN
Tip Toe Hero Pose
Prapada Virasana
(PRUH-puh-duh veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: toes curled in, hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated
Drishti Point: Hastagrai or Hastagre (hands) or Nasagrai or Nasagre (nose)
Tip Toe Hero Pose
Prapada Virasana
(PRUH-puh-duh veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: head down, arms open wide
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
HERO POSE: SITTING ON THE HEELS
Hero Pose
Virasana
(veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: arms to the sides; modified version for tight ankles
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
HERO POSE: SITTING ON THE HEELS—HANDS ON THE KNEES
Hero Pose
Virasana
(veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: hands on the knees, palms up
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lion Pose Dedicated to an Avatar of Lord Vishnu in Hero Pose
Narasimhasana in Virasana
(nuh-ruh-sim-HAHS-uh-nuh in veer-AHS-uh-nuh)
Also Known As: Lion Pose in Thunderbolt Pose (Simhasana in Vajrasana)
Modification: sitting on the heels
1. Cat Tilt
2. Dog Tilt
Pose Type: seated
1. forward bend
2. mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HERO POSE: SITTING ON THE HEELS—ARMS UP & FORWARD BEND
Hero Pose—Raised Bound Hands
Virasana Urdhva Baddha Hastasana
(veer-AHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Also Known As: Thunderbolt Pose Raised Bound Hands (Vajrasana Urdhva Baddha Hastasana)
Modification: palms facing up
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Hero Pose
Virasana
(veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: forward bending, ankles crossed, palms to the floor by the knees
Pose Type: seated, forward bend
Drishti Point: Angushtamadhye or Angustha Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Hand Position of the Pose Dedicated to Garuda in Hero Pose
Hasta Garudasana in Virasana
(HUH-stuh guh-ru-DAHS-uh-nuh in veer-AHS-uh-nuh)
Also Known As: Hand Position of the Pose Dedicated to Garuda in Thunderbolt Pose (Hasta Garudasana in Vajrasana)
Modification: 1. half forward bend
2. spine straight
Pose Type: 1. seated, forward bend
2. seated
Drishti Point: Angushtamadhye or Angustha Ma Dyai (thumbs)
1.
2.
HERO POSE: SITTING ON THE HEELS—KNEES OFF THE FLOOR
Hero Scale Pose with Hands in Prayer
Vira Tolasana Namaskar
(VEER-uh to-LAHS-uh-nuh nuh-muhs-KAHR)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated, balance, core
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)
Hero Scale Pose
Vira Tolasana
(VEER-uh to-LAHS-uh-nuh)
Modification: grabbing onto the knees, Cat Tilt
Pose Type: seated, balance, core
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
THUNDERBOLT POSE: SITTING BONES ON THE FLOOR—VARIOUS ARM POSITIONS
Hero Pose
Virasana
(veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: sitting bones to the floor
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Both Hands to Feet Hero Pose
Dwi Hasta Pada Virasana
(DWI-huh-stuh PUH-duh veer-AHS-uh-nuh)
Also Known As: Both Hands to Feet Thunderbolt Pose (Dwi Hasta Pada Vajrasana)
Modification: sitting bones to the floor, arms crossed behind the back
1. back view
2. front view, mild backbend
Pose Type: 1. seated, binding
2. seated, mild backbend, binding
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Arm Upward Hero Pose
Eka Urdhva Hasta Virasana
(EY-kuh OORD-vuh HUH-stuh veer-AHS-uh-nuh)
Also Known As: One Arm Upward Thunderbolt Pose (Eka Urdhva Hasta Vajrasana)
Pose Type: seated
Drishti Point: Hastagrai or Hastagre (hands)
Hero Pose—Raised Bound Hands
Virasana Urdhva Baddha Hastasana
(veer-AHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Also Known As: Thunderbolt Pose Raised Bound Hands (Vajrasana Urdhva Baddha Hastasana)
Modification: palms facing up
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
THUNDERBOLT POSE: SITTING BONES ON THE FLOOR—TWISTS & SIDE BEND
Revolved Hero Pose
Parivritta Virasana
(puh-ri-VRIT-tuh veer-AHS-uh-nuh)
Also Known As: Revolved Thunderbolt Pose (Parivritta Vajrasana)
Pose Type: seated, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Dedicated to Sage Bharadvaja 1
Bharadvajasana 1
(buh-ruhd-vuhj-AHS-uh-nuh)
Modification: ankles crossed, grabbing onto the bicep
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Sideways Pose Dedicated to Sage Bharadvaja 1
Parshva Bharadvajasana 1
(PAHRSH-vuh buh-ruhd-vuhj-AHS-uh-nuh)
Modification: one arm crossed in front; other arm over the head, elbow bent
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Pose Dedicated to Bharadvaja 1
Bharadvajasana 1
(buh-ruhd-vuhj-AHS-uh-nuh)
Modification: 1. grabbing onto the inside of the hip with opposite hand, other hand on the knee, looking over the shoulder
2. grabbing onto the tricep of the opposite arm, looking over the shoulder
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
THUNDERBOLT POSE: SITTING BONES ON THE FLOOR—KNEES OPEN WIDE
Lion Pose Dedicated to an Avatar of Lord Vishnu in Knees Spread Wide Hero Pose
Narasimhasana in Prasarita Janu Virasana
(nuh-ruh-sim-HAHS-uh-nuh in pruh-SAH-ri-tuh JAH-nu veer-AHS-uh-nuh)
Also Known As: Lion Pose (Simhasana)
Modification: sitting bones on the floor
Pose Type: seated, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Knees Spread Wide Hero Pose
Prasarita Janu Virasana
(pruh-SAH-ri-tuh JAH-nu veer-AHS-uh-nuh)
Also Known As: Frog Pose (Mandukasana)
Modification: sitting bones off the floor
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Half Bound Revolved Knees Spread Wide Hero Pose
Ardha Baddha Parivritta Prasarita Janu Virasana
(UHR-duh BUH-duh puh-ri-VRIT-tuh pruh-SAH-ri-tuh JAH-nu veer-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
THUNDERBOLT POSE: SITTING BONES ON THE FLOOR—FEET TURNED OUT
Complete Thunderbolt Pose
Paripurna Vajrasana
(puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Complete Thunderbolt Pose
Parivritta Paripurna Vajrasana
(puh-ri-VRIT-uh puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Western Intense Stretch Pose in Complete Thunderbolt Pose
Paschimottanasana in Paripurna Vajrasana
(puhsh-chi-mo-tahn-AHS-uh-nuh in puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Also Known As: Seated Forward Bend in Complete Thunderbolt Pose
Modification: forward bend, toes turned out
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Half Pose Dedicated to Sage Marichi in Revolved Half Thunderbolt Pose
Ardha Marichyasana in Parivritta Ardha Vajrasana
(UHR-duh muh-ree-CHYAHS-uh-nuh in puh-ri-VRIT-uh UHR-duh vuhj-RAHS-uh-nuh)
Modification: 1. looking straight ahead
2. looking over the shoulder
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Half Bound Pose Dedicated to Sage Marichi in Half Thunderbolt Pose
Ardha Baddha Marichyasana in Ardha Vajrasana
(UHR-duh BUH-duh muh-ree-CHYAHS-uh-nuh in UHR-duh vuhj-RAHS-uh-nuh)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
THUNDERBOLT POSE: SITTING BONES ON THE FLOOR—FEET TURNED OUT—ARMS UP OVER THE HEAD
Complete Thunderbolt Pose—Raised Bound Hands
Paripurna Vajrasana—Urdhva Baddha Hastasana
(puh-ri-POOR-nuh vuhj-RAHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Modification: 1. looking straight ahead
2. head rolling back
Pose Type: 1. seated
2. seated, mild backbend
Drishti Point: 1. Nasagrai or Nasagre (nose)
2. Angushtamadhye (thumbs)
1.
2.
Revolved Complete Thunderbolt Pose—Raised Bound Hands
Parivritta Paripurna Vajrasana—Urdhva Baddha Hastasana
(puh-ri-VRIT-tuh puh-ri-POOR-nuh vuhj-RAHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Angushtamadhye (thumbs)
Sideways Complete Thunderbolt Pose—Raised Bound Hands
Parshva Paripurna Vajrasana—Urdhva Baddha Hastasana
(PAHRSH-vuh puh-ri-POOR-nuh vuhj-RAHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Angushtamadhye (thumbs)
One Hand Sideways Complete Thunderbolt Pose
Eka Hasta Parshva Paripurna Vajrasana
(EY-kuh HUH-stuh PAHRSH-vuh puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
THUNDERBOLT POSE: SITTING BONES ON THE FLOOR—FEET TURNED OUT—ONE-LEGGED & FORWARD BENDS
Half Pose Dedicated to Sage Marichi in Half Thunderbolt Pose
Ardha Marichyasana in Ardha Vajrasana
(UHR-duh muh-ree-CHYAHS-uh-nuh in UHR-duh vuhj-RAHS-uh-nuh)
Modification: grabbing onto the knee with both hands
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Half Pose Dedicated to Sage Marichi in Half Thunderbolt Pose
Ardha Marichyasana in Ardha Vajrasana
(UHR-duh muh-ree-CHYAHS-uh-nuh in UHR-duh vuhj-RAHS-uh-nuh)
Modification: palms to the floor in front of the hips
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Star Pose in Half Frog Pose
Ardha Tarasana in Ardha Mandukasana
(UHR-duh tahr-AHS-uh-nuh in UHR-duh muhn-doo-KAHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Virancha (Brahma) 1 Prep.
Viranchyasana 1 Prep.
(vir-uhn-CHYAHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ONE KNEE BENT TO THE BACK: OTHER FOOT TO THE THIGH—SPINE STRAIGHT, TWIST & SIDE BEND
Easy Pose Dedicated to Sage Bharadvaja 2 Prep.
Sukha Bharadvajasana 2 Prep.
(SUK-uh buh-ruhd-vuhj-AHS-uh-nuh)
Modification: neutral spine, back of the hands on the knees
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Easy Pose Dedicated to Sage Bharadvaja 2
Sukha Bharadvajasana 2
(SUK-uh buh-ruhd-vuhj-AHS-uh-nuh)
Modification: foot to the inside of the thigh
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Sideways Easy Pose Dedicated to Sage Bharadvaja 2
Parshva Sukha Bharadvajasana 2
(PAHRSH-vuh SUK-uh buh-ruhd-vuhj-AHS-uh-nuh)
Modification: foot to the inside of the thigh, side bend
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
ONE KNEE BENT TO THE BACK: OTHER FOOT TO THE THIGH—SIDE BEND
Easy One-Legged King Pigeon Pose 1
Sukha Eka Pada Raja Kapotasana 1
(SUK-uh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Sideways Half Hero Half Bound Angle Pose
Parshva Ardha Vira Ardha Baddha Konasana
(PAHRSH-vuh UHR-duh VEER-uh UHR-duh BUH-duh ko-NAHS-uh-nuh)
Modification: forearm to the floor
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Half Hero Half Bound Angle Pose
Ardha Vira Ardha Baddha Konasana
(UHR-duh VEER-uh UHR-duh BUH-duh ko-NAHS-uh-nuh)
Modification: arm behind the back, hand to the hip; backbend
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE KNEE BENT TO THE BACK: HALF LOTUS, TWIST & BINDING
Twist Dedicated to Sage Bharadvaja 2 |
Bharadvajasana 2
(buh-ruhd-vuhj-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Inhale as you lean over to the left side, bending your right knee and bringing your right knee, shin, and ankle to the floor. Your right heel should be close to your right hip to protect the knee and your right knee should be open slightly to the side.
3. Exhale as you bend your left knee and bring your left foot to your right hip socket in the Half Lotus (Ardha Padmasana), rotating the sole of your left foot up to the sky. Try to keep both knees on the floor.
4. Inhale as you expand your chest and hold your arms straight out to the sides, parallel to the floor.
5. Exhale as you twist to the left, bringing your left arm behind your back and grabbing your left foot with your left hand to bind. Grab onto the left knee with your right hand and look over your left shoulder (Pose #2).
6. Inhale as you lengthen your spine. Exhale as you bring the back of your left hand under your right knee (Pose #1). On the next exhale, look over your right shoulder to deepen the twist (Pose #3).
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
8. Inhale as you release the bind and look forward. Exhale as you bring both your legs straight out in front of you. Repeat on the other side.
Modification:
1. palm under the knee, twisting to the inside of the body
2. hand on the knee, twisting to the inside of the body
3. palm under the knee, twisting to the outside of the body
Bharadvaja = Pindola Bharadvaja was one of four Arhats asked by Buddha to stay on earth to propagate Buddhist law or Dharma
Half Fire Log Pose in Half Bound Hero Pose
Ardha Agnistambhasana in Ardha Baddha Virasana
(UHR-duh uhg-ni-stuhm-BAHS-uh-nuh in UHR-duh BUH-duh veer-AHS-uh-nuh)
Modification: 1. grabbing onto the hip
2. grabbing onto the heel
Pose Type: seated, binding
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Pose Dedicated to Sage Bharadvaja 2 Prep.
Bharadvajasana 2 Prep.
(buh-ruhd-vuhj-AHS-uh-nuh)
Modification: palms together, heels of the palms resting on the crown of the head, neutral spine
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Bharadvaja 2 Prep.
Bharadvajasana 2 Prep.
(buh-ruhd-vuhj-AHS-uh-nuh)
Also Known As: Root Lock Pose (Mula Bandhasana)
Modification: sitting on the heel, both hands grabbing onto the foot, neutral spine
Pose Type: seated, binding
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE KNEE BENT TO THE BACK: KNEE TO THE CHEST, BINDING, TWIST & BACKBEND
Pose Dedicated to Sage Marichi 5 & 6 Prep.
Marichyasana 5 & 6 Prep.
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi E & F Prep. (Marichyasana E & F Prep.)
Modification: spine straight
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Marichi 5
Marichyasana 5
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi E (Marichyasana E)
Pose Type: seated, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Marichi 6
Marichyasana 6
(muh-ree-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Sage Marichi F (Marichyasana F)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
One-Legged King Pigeon Pose 3
Eka Pada Raja Kapotasana 3
(EY-kuh PUH-duh RAHJ-uh kuh-po-TAHS-uh-nuh)
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
LEG CRADLE & FOOT TO THE KNEE
Baby Cradle Pose in Half Hero Pose
Hindolasana in Ardha Virasana
(hin-do-LAHS-uh-nuh in UHR-duh veer-AHS-uh-nuh)
Also Known As: Baby Cradle Pose in Half Thunderbolt Pose (Hindolasana in Ardha Vajrasana)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Baby Cradle Pose Prep.
Hindolasana Prep.
(hin-do-LAHS-uh-nuh)
Modification: palms to the floor behind the hips, heel of the bottom foot to the sitting bone
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Half Fire Log Pose in Half Yogic Staff Pose Prep.
Ardha Agnistambhasana in Ardha Yogadandasana Prep.
(UHR-duh uhg-ni-stuhm-BAHS-uh-nuh in UHR-duh yo-guh-duhn-DAHS-uh-nuh)
Pose Type: seated, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Yogic Staff Pose Prep.
Yogadandasana Prep.
(yo-guh-duhn-DAHS-uh-nuh)
Modification: grabbing onto the foot with one hand
Pose Type: seated, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Yogic Staff Pose Prep.
Yogadandasana Prep.
(yo-guh-duhn-DAHS-uh-nuh)
Modification: grabbing onto the foot with both hands, foot to the chest
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
LEG CRADLE: FOOT TO THE HIP & HALF LOTUS
Baby Cradle Pose Prep.
Hindolasana Prep.
(hin-do-LAHS-uh-nuh)
Modification: both hands grabbing onto the foot, fingers interlocked
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Baby Cradle Pose
Hindolasana
(hin-do-LAHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Four Corner Pose
Chatushkonasana
(chuh-tush-ko-NAHS-uh-nuh)
Pose Type: seated, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Half Lotus Baby Cradle Pose
Ardha Padma Hindolasana
(UHR-duh PUHD-muh hin-do-LAHS-uh-nuh)
Also Known As: Pose Dedicated to Virancha (Brahma) 1 or A Prep. (Viranchyasana 1 or A Prep.)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
FOOT TO THE ARMPIT: BOTH KNEES BENT
Yogic Staff Pose with Hands in Prayer
Yogadandasana Namaskar
(yo-guh-duhn-DAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Yogic Staff Pose
Yogadandasana
(yo-guh-duhn-DAHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Half Bound Fire Log Pose in Half Yogic Staff Pose Prep.
Ardha Baddha Agnistambhasana in Ardha Yogadandasana Prep.
(UHR-duh BUH-duh uhg-ni-stuhm-BAHS-uh-nuh in UHR-duh yo-guh-duhn-DAHS-uh-nuh)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Bound Fire Log Pose in Half Yogic Staff Pose Prep.
Baddha Agnistambhasana in Ardha Yogadandasana Prep.
(BUH-duh uhg-ni-stuhm-BAHS-uh-nuh in UHR-duh yo-guh-duhn-DAHS-uh-nuh)
Pose Type: seated, forward bend, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hands Bound Half Lotus Pose in Half Yogic Staff Pose Prep.
Baddha Hasta Ardha Padmasana in Ardha Yogadandasana Prep.
(BUH-duh HUH-stuh UHR-duh puhd-MAHS-uh-nuh in UHR-duh yo-guh-duhn-DAHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hands Bound Half Hero Pose in Half Yogic Staff Pose Prep.
Baddha Hasta Ardha Virasana in Ardha Yogadandasana Prep.
(BUH-duh HUH-stuh UHR-duh veer-AHS-uh-nuh in UHR-duh yo-guh-duhn-DAHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ONE LEG OVER THE SHOULDER: BOTH KNEES BENT
Sundial Pose 2 Prep.
Surya Yantrasana 2 Prep.
(SOOR-yuh yuhn-TRAHS-uh-nuh)
Modification: shoulder to the back of the knee, knee bent
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
FOOT BEHIND THE HEAD
Pose Dedicated to Virancha (Brahma) 1
Viranchyasana 1
(vir-uhn-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Virancha (Brahma) A (Viranchyasana A)
Pose Type: seated, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Seated Moonbird Pose
Upavishta Chakorasana
(u-puh-VISH-tuh chuh-kor-AHS-uh-nuh)
Also Known As: Upavistha Chakorasana
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One Foot Behind the Head Pose
Eka Pada Shirshasana
(EY-kuh PUH-duh sheer-SHAHS-uh-nuh)
Modification: palms on the floor by the hips, knee bent toward the chest
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Virancha (Brahma) 1
Viranchyasana 1
(vir-uhn-CHYAHS-uh-nuh)
Also Known As: Pose Dedicated to Virancha (Brahma) A (Viranchyasana A)
Modification: hands in Anjali Mudra (Hands in Prayer)
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
COW FACE POSE: SPINE STRAIGHT
Leg Position of Cow Face Pose
Pada Gomukhasana
(PUH-duh go-muk-AHS-uh-nuh)
Modification: hands on the top knee, one palm on top of the other
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Ganesh Seal in Leg Position of Cow Face Pose
Ganesh Mudra in Pada Gomukhasana
(guh-NEYSH MU-druh in PUH-duh go-muk-AHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Both Hands to Feet Leg Position of Cow Face Pose
Dwi Hasta Pada Gomukhasana
(DWI-huh-stuh PUH-duh go-mu-KAHS-uh-nuh)
Modification: arms crossed behind the back, grabbing onto the feet
1. back view
2. front view
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Cow Face Pose
Gomukhasana
(go-mu-KAHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
Leg Position of Cow Face Pose
Pada Gomukhasana
(PUH-duh go-mu-KAHS-uh-nuh)
Modification: elbows touching behind the head
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)
COW FACE POSE: FORWARD BEND
Leg Position of Cow Face Pose
Pada Gomukhasana
(PUH-duh go-mu-KAHS-uh-nuh)
Modification: hands in Anjali Mudra (Hands in Prayer), thumbs to third eye; elbows together
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose) or Angushtamadhye or Angustha Ma Dyai (thumbs)
Western Intense Stretch Pose in Leg Position of Cow Face Pose
Paschimottanasana in Pada Gomukhasana
(puhsh-chi-mo-TAHS-uh-nuh in PUH-duh go-mu-KAHS-uh-nuh)
Also Known As: Seated Forward Bend in Leg Position of Cow Face Pose and Long Horn Pose (Dighasrngasana)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hand Position of the Pose Dedicated to Garuda in Leg Position of Cow Face Pose
Hasta Garudasana in Pada Gomukhasana
(HUH-stuh guh-ru-DAHS-uh-nuh in PUH-duh go-mu-KAHS-uh-nuh)
Modification: forward bend
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
COW FACE POSE: SIDE BEND
Sideways Leg Position of Cow Face Pose
Parshva Pada Gomukhasana
(PAHRSH-vuh PUH-duh go-mu-KAHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Hand to Foot Sideways Leg Position of Cow Face Pose
Hasta Pada Parshva Pada Gomukhasana
(HUH-stuh PUH-duh PAHRSH-vuh PUH-duh go-mu-KAHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Sideways Leg Position of Cow Face Pose
Parshva Pada Gomukhasana
(PAHRSH-vuh PUH-duh go-mu-KAHS-uh-nuh)
Modification: intense shoulder stretch
Pose Type: seated, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Hand to Foot Revolved Leg Position of Cow Face Pose
Hasta Pada Parivritta Pada Gomukhasana
(HUH-stuh PUH-duh puh-ri-VRIT-tuh PUH-duh go-mu-KAHS-uh-nuh)
Modification: grabbing onto the big toe, arm behind the back; other arm in front of the body, hand on the hip
Pose Type: seated, twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
COW FACE POSE: KNEES LIFTED TO THE CHEST
Upward Leg Position of Cow Face Pose
Urdhva Pada Gomukhasana
(OORD-vuh PUH-duh go-mu-KAHS-uh-nuh)
Modification: arms under the legs, knees lifted to the chest
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands)
Upward Hands Upward Leg Position of Cow Face Pose
Urdhva Hasta Urdhva Pada Gomukhasana
(OORD-vuh HUH-stuh OORD-vuh PUH-duh go-mu-KAHS-uh-nuh)
Pose Type: seated, forward bend, core
Drishti Point: Hastagrai or Hastagre (hands), Nasagrai or Nasagre (nose)
Both Hands to Feet Upward Leg Position of Cow Face Pose
Dwi Hasta Pada Urdhva Pada Gomukhasana
(DWI-huh-stuh PUH-duh OORD-vuh PUH-duh go-mu-KAHS-uh-nuh)
Modification: grabbing the outside edges of both feet
Pose Type: seated, forward bend, core
Drishti Point: Nasagrai or Nasagre (nose)
COW FACE POSE: ELBOW & FOREARM ON THE FLOOR
Half Bound Sideways Easy Leg Position of Cow Face Pose
Ardha Baddha Parshva Sukha Pada Gomukhasana
(UHR-duh BUH-duh PAHRSH-vuh SUK-uh PUH-duh go-mu-KAHS-uh-nuh)
Modification: forearm to the floor, sitting on the bottom heel
1. front view
2. back view
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Sideways Easy Leg Position of Cow Face Pose
Ardha Baddha Parshva Sukha Pada Gomukhasana
(UHR-duh BUH-duh PAHRSH-vuh SUK-uh PUH-duh go-mu-KAHS-uh-nuh)
Modification: elbow to the floor
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SAGE VAMADEVA’S POSE: LEANING TO THE SIDE
Pose Dedicated to Sage Vamadeva Prep.
Vamadevasana Prep.
(vahm-uh-dey-VAHS-uh-nuh)
Modification: 1. palm flat on the floor, chest rotating up
2. one arm crossed over in front, hand grabbing onto the back foot; top hand to the head
Pose Type: seated, side bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Vamadeva
Vamadevasana
(vahm-uh-dey-VAHS-uh-nuh)
Modification: binding:
1. hand to the hip socket
2. hand to the knee
Pose Type: seated, side bend, twist, binding
Drishti Point: 1. Urdhva or Antara Drishti (up to the sky)
2. Padayoragrai or Padayoragre (toes/feet)
Revolved One-Legged King Pigeon Pose 1 Prep.
Parivritta Eka Pada Raja Kapotasana 1 Prep.
(puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the back foot
1. one arm crossed over, other arm to the side, elbow bent
2. arms crossed in front of the body, free hand to the opposite knee
Pose Type: seated, side bend, twist
Drishti Point: Hastagrai or Hastagre (hands), Parshva Drishti (to the right), Parshva Drishti (to the left)
Pose Dedicated to Sage Vamadeva 2
Vamadevasana 2
(vahm-uh-dey-VAHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
ONE-LEGGED KING PIGEON: HIPS OFF THE FLOOR
One-Legged King Pigeon Pose 1 Version B
Eka Pada Raja Kapotasana 1 B
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: standing (on the knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Easy One-Legged King Pigeon Pose 1
Sukha Eka Pada Raja Kapotasana 1
(SUK-uh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: hips lifted off the floor, grabbing onto the foot on the opposite side with overhead grip
1. free arm extended to the front
2. free hand to the floor by the opposite knee
Pose Type: standing (on the knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Easy One-Legged King Pigeon Pose 1
Sukha Eka Pada Raja Kapotasana 1
(SUK-uh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: hips off the floor; fingertips to the floor by the hips, foot touching the head
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE-LEGGED KING PIGEON: UNDER-HEAD GRIP
One-Legged King Pigeon Pose 1 Prep.
Eka Pada Raja Kapotasana 1 Prep.
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: 1. back knee bent
2. grabbing onto the back foot with one arm on the same side
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: one hand on the front knee on the same side, other hand pressing the back foot toward the hip
Pose Type: seated, backbend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: one hand on the back knee, one hand on the front knee; foot to the back of the head
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: foot to the opposite armpit
Pose Type: seated, backbend, twist
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)
Revolved One-Legged King Pigeon Pose 1
Parivritta Eka Pada Raja Kapotasana 1
(puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: foot to the armpit on the same side
Pose Type: seated, backbend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Revolved One-Legged King Pigeon Pose 1
Parivritta Eka Pada Raja Kapotasana 1
(puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: foot under the chin
Pose Type: seated, backbend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Pose of the Heavenly Spirits Prep.
Valakhilyasana Prep.
(vah-luh-kil-YAHS-uh-nuh)
Modification: under-head grip
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE-LEGGED KING PIGEON: OVERHEAD GRIP
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the foot with one hand on the same side, overhead grip; other hand resting on the front knee
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the foot with both hands, overhead grip; heel of the back foot to the forehead
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE-LEGGED KING PIGEON: ASYMMETRICAL ARMS—CROSS OVER & UNDER-HEAD/OVERHEAD GRIP
One Hand to Foot Bound One-Legged King Pigeon Pose 1
Eka Hasta Pada Baddha Eka Pada Raja Kapotasana 1
(EY-kuh HUH-stuh PUH-duh BUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: arm crossed over in front of the neck, other hand on the knee
Pose Type: seated, backbend
Drishti Point: Nasagrai or Nasagre (nose)
Both Hands to Feet Bound One-Legged King Pigeon Pose 1
Dwi Hasta Pada Baddha Eka Pada Raja Kapotasana 1
(DWI-huh-stuh PUH-duh BUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: arm crossed over in front of the neck
Pose Type: seated, backbend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Mermaid Pose 1
Naginyasana 1
(nah-gin-YAHS-uh-nuh)
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE-LEGGED KING PIGEON: ASYMMETRICAL ARMS—CROSS OVER & UNDER-HEAD/OVERHEAD GRIP
Both Hands to Feet Bound One-Legged King Pigeon Pose 1
Dwi Hasta Pada Baddha Eka Pada Raja Kapotasana 1
(DWI-huh-stuh PUH-duh BUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the opposite foot with overhead grip
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: one hand on the back knee, one hand grabbing onto the opposite foot with overhead grip
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE-LEGGED KING PIGEON: FOOT TO THE BACK OF THE HEAD
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the back knee with both hands under-head grip; foot to the back of the head
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ONE-LEGGED KING PIGEON: FOOT TO THE BACK OF THE HEAD
One Legged King Pigeon Pose 1 |
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: seated, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and bend your left knee, keeping the knee on the floor, and slide the left heel toward the inside of your right thigh.
3. Inhale as you lean forward. Exhale, extend the right leg straight out behind you with your right thigh, knee, shin, and front of the right foot on the floor. Square your hips by pulling the left hip to the back and right hip to the front.
4. Inhale as you lengthen the spine, pressing both hands to the floor by your hips for support. Exhale as you let your head roll back into a backbend.
5. Exhale as you bend your right knee, bringing your right foot toward your head. Once your right foot touches your head, slide your right foot under the back of your head and fix it in place.
6. Inhale as you stretch both arms up over your head. Exhale as you bring your palms together, keeping your arms straight and strong (Pose #1). Push through your chest. You can experiment with interlocking your fingers and letting your pointer fingers and thumbs be straight. You can also bring your foot to the side of your head (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.
8. Exhale as you release the right foot from under your head and lower it to the floor. Inhale and straighten your spine. Exhale as you bring both your legs straight out in front of you. Repeat on the other side.
Modification: both arms extended to the sky
1. foot to the back of the head, palms together
2. foot to the side of the head, fingers interlocked, pointer fingers free
eka = one
pada = foot or leg
raja = king, royal
kapota = pigeon
ONE-LEGGED KING PIGEON: BACK LEG STRAIGHT
Easy One-Legged King Pigeon Pose 1
Sukha Eka Pada Raja Kapotasana 1
(SUK-uh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: hips lifted, back leg straight, arms open wide
Pose Type: standing (on the knees), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged King Pigeon Pose 1 Prep.
Eka Pada Raja Kapotasana 1 Prep.
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: hips off the floor, back leg straight; hands on the hips
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Hands One-Legged King Pigeon Pose 1
Urdhva Hasta Eka Pada Raja Kapotasana 1
(OORD-vuh HUH-stuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: hips off the floor, back leg straight; arms extended to the sky
Pose Type: seated, backbend
Drishti Point: Angushtamadhye or Angustha Ma Dyai (thumbs)
One-Legged King Pigeon Pose 1 Prep.
Eka Pada Raja Kapotasana 1 Prep.
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: back leg straight; palms facing up, back of the hand on the foot and the knee
Pose Type: seated, backbend
Drishti Point: Nasagrai or Nasagre (nose)
ONE-LEGGED KING PIGEON: BACK LEG STRAIGHT—FORWARD BEND & TWIST
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: back leg straight; forward bend, forearms to the floor, foot and knee to the elbow creases
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged King Pigeon Pose 1
Eka Pada Raja Kapotasana 1
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: back leg straight; forehead to the floor, palms to the floor, elbows on top of the wrists
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Hand Position of Cow Face Pose in One-Legged King Pigeon Pose 1
Hasta Gomukhasana in Eka Pada Raja Kapotasana 1
(HUH-stuh go-muk-AHS-uh-nuh in EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: back leg straight, forward bend with Gomukhasana Arms
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved One-Legged King Pigeon Pose 1
Parivritta Eka Pada Raja Kapotasana 1
(puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: twisting to the inside of the body, back leg straight; foot to the armpit
Pose Type: seated, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved One-Legged King Pigeon Pose 1
Parivritta Eka Pada Raja Kapotasana 1
(puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: twisting to the outside of the body, back leg straight; knee to the armpit
Pose Type: seated, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
VERTICAL SPLITS: SPINE STRAIGHT
Pose Dedicated to Hanuman
Hanumanasana
(huh-nu-mahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Hanuman A
(Hanumanasana A)
Modification: hands in Anjali Mudra (Hands in Prayer)
1. side view
2. front view
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)
VERTICAL SPLITS: ARMS STRAIGHT ABOVE THE HEAD & BEHIND THE BACK
Upward Hands in |
Urdhva Hasta Hanumanasana
(OORD-vuh HUH-stuh huh-nu-mahn-AHS-uh-nuh)
Also Known As: Pose Dedicated to Hanuman B (Hanumanasana B)
Pose Type: seated, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
1. Begin by standing on your knees with sitting bones lifted off the heels. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale, step your left foot to the front into a lunge. Keep your left knee on top of your left ankle and your right knee under your right hip.
3. Inhale as you slide your left foot out to the front, lifting your left toes off the floor until your left leg is straight.
4. Inhale and stretch your arms up to lengthen your spine. Exhale as you hinge forward from your hips, bringing your hands to the floor on either side of the left leg.
5. On your next exhale, start sliding your left foot out to the front and your right knee to the back, reaching your legs in two opposite directions, coming into a full vertical split. Keep your hips square by pulling your left hip back and your right hip forward.
6. Inhale and reach both your arms up to the sky. Exhale as you deepen the backbend by letting your head roll back and your arms reach in the direction of your back foot.
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch.
8. Inhale as you come out of the backbend. Exhale and place both your palms to the floor on the inside of the left leg. Inhale. As you exhale, swing your left leg back and bring your left knee to the floor by your right knee. Inhale and come up to the starting position with both knees on the floor. Repeat on the other side.
Modification: deep backbend
urdhva = upward
hasta = hand
Hanuman = Hindu Deity, Lord of the Monkeys
Hands Bound Pose Dedicated to Hanuman
Baddha Hasta Hanumanasana
(BUH-duh HUH-stuh huh-nu-mahn-AHS-uh-nuh)
Modification: forward bend
1. side view
2. front view
Pose Type: seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)
VERTICAL SPLITS: TWISTS & SIDE BENDS
Revolved Pose Dedicated to Hanuman
Parivritta Hanumanasana
(puh-ri-VRIT-uh huh-nu-mahn-AHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Sideways Pose Dedicated to Hanuman
Parivritta Parshva Hanumanasana
(puh-ri-VRIT-uh PAHRSH-vuh huh-nu-mahn-AHS-uh-nuh)
Modification: twisting to the inside of the body
Pose Type: seated, forward bend, twist, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Revolved Sideways Pose Dedicated to Hanuman
Parivritta Parshva Hanumanasana
(puh-ri-VRIT-uh PAHRSH-vuh huh-nu-mahn-AHS-uh-nuh)
Modification: twisting to the outside of the body
Pose Type: seated, forward bend, twist, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
VERTICAL SPLITS: BACK FOOT TOWARD THE HIP & MERMAID POSE
Revolved One-Legged King Pigeon Pose 4 Prep.
Parivritta Eka Pada Raja Kapotasana 4 Prep.
(puh-ri-VRIT-tuh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: 1. hand to the floor by the hip, other hand pressing the foot toward the hip
2. grabbing onto the big toe of the front foot on the same side, other hand pressing the back foot toward the hip
Pose Type: seated, backbend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Parshva Drishti (to the right), Parshva Drishti (to the left)
Mermaid Pose 4
Naginyasana 4
(nuh-gin-YAHS-uh-nuh)
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
VERTICAL SPLITS: BACK KNEE BENT—OVERHEAD GRIP & FOOT TO THE BACK OF THE HEAD
One-Legged King Pigeon Pose 4
Eka Pada Raja Kapotasana 4
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: one hand grabbing onto the back foot on the same side with overhead grip
Pose Type: seated, backbend
Drishti Point: Hastagrai or Hastagre (hands)
One-Legged King Pigeon Pose 4
Eka Pada Raja Kapotasana 4
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: one hand grabbing onto the back foot on the opposite side with overhead grip, foot reaching toward the head; other hand on the knee of the front leg
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged King Pigeon Pose 4
Eka Pada Raja Kapotasana 4
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Also Known As: One-Legged Stretched Out King Pigeon Pose (Prasarita Pada Raja Kapotasana), Pose of the Lord Kailasha (Kailashasana), Saw Pose A (Kroukachasana A)
Modification: both hands grabbing onto the back foot with overhead grip
Pose Type: seated, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Foot to the Head One-Legged King Pigeon Pose 4
Shirsha Pada Eka Pada Raja Kapotasana 4
(SHEER-shuh PUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Also Known As: Hanuman Salutation Pose (Hanumana Namaskara)
Modification: both arms extended to the sky, back foot to the back of the head
Pose Type: seated, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)