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

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

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)

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)

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

Sukhasana

(suk-AHS-uh-nuh)

Modification: on the yoga block

Pose Type: seated

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana

(suk-AHS-uh-nuh)

Pose Type: seated

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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)

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

Sukhasana

(suk-AHS-uh-nuh)

Modification: neck stretch

Pose Type: seated

Drishti Point: Nasagrai or Nasagre (nose)

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)

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)

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

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

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)

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)

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)

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)

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

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)

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)

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)

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

Padmasana

(puhd-MAHS-uh-nuh)

Modification: back of the hands on the knees

Pose Type: seated

Drishti Point: Nasagrai or Nasagre (nose)

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

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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

Parshva Padmasana

(PAHRSH-vuh puhd-MAHS-uh-nuh)

Modification: forearm to the floor

Pose Type: seated, side bend

Drishti Point: Hastagrai or Hastagre (hands)

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)

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)

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

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)

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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)

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

Ardha Matsyendrasana

(UHR-duh muhts-yeyn-DRAHS-uh-nuh)

Modification: backbend

Pose Type: seated, backbend, forward bend

Drishti Point: Hastagrai or Hastagre (hands)

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)

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)

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

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)

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

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)

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)

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)

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

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)

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

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)

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)

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

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)

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

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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

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)

Parshva Tarasana

(PAHRSH-vuh tahr-AHS-uh-nuh)

Pose Type: seated, side bend

Drishti Point: Hastagrai or Hastagre (hands)

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

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)

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)

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)

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

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)

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

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)

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)

Tarasana

(tahr-AHS-uh-nuh)

Pose Type: seated, forward bend

Drishti Point: Nasagrai or Nasagre (nose)

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

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)

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

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)

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)

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)

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)

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)

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

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)

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

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)

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)

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

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)

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)

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)

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)

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)

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

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)

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)

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)

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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

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)

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

Dandasana

(duhn-DAHS-uh-nuh)

Pose Type: seated

Drishti Point: Nasagrai or Nasagre (nose), Padhayoragrai or Padayoragre (toes/feet)

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)

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

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)

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)

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)

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)

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)

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

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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)

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

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)

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

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)

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)

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

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)

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)

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)

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

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)

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

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)

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)

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

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

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)

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)

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)

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

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)

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

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)

Surya Yantrasana 1

(SOOR-yuh yuhn-trahn-AHS-uh-nuh)

Pose Type: seated, twist

Drishti Point: Urdhva or Antara Drishti (up to the sky)

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)

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

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)

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

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)

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

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)

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

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)

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)

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

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)

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

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)

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)

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)

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

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

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)

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)

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

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)

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)

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)

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)

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

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)

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

Bharadvajasana 3

(buh-ruhd-vahj-AHS-uh-nuh)

Pose Type: seated, forward bend, twist

Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

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

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)

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

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)

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)

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

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)

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

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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)

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

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)

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)

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

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)

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

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

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)

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

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)

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)

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

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)

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

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)

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)

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)

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

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)

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)

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)

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

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)

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)

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

Paripurna Vajrasana

(puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)

Pose Type: seated

Drishti Point: Nasagrai or Nasagre (nose)

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)

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)

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)

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

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.

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)

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)

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

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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

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)

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)

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)

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)

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

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)

Hindolasana

(hin-do-LAHS-uh-nuh)

Pose Type: seated, forward bend

Drishti Point: Nasagrai or Nasagre (nose)

Chatushkonasana

(chuh-tush-ko-NAHS-uh-nuh)

Pose Type: seated, forward bend, binding

Drishti Point: Nasagrai or Nasagre (nose)

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

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)

Yogadandasana

(yo-guh-duhn-DAHS-uh-nuh)

Pose Type: seated, forward bend

Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)

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)

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)

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)

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

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

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)

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)

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)

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

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 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)

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)

Gomukhasana

(go-mu-KAHS-uh-nuh)

Pose Type: seated

Drishti Point: Nasagrai or Nasagre (nose)

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

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)

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)

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

Parshva Pada Gomukhasana

(PAHRSH-vuh PUH-duh go-mu-KAHS-uh-nuh)

Pose Type: seated, side bend

Drishti Point: Hastagrai or Hastagre (hands)

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)

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)

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

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)

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)

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

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)

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

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)

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)

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)

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

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)

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)

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

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)

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)

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)

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)

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)

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)

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

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)

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

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)

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)

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

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)

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

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)

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

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)

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)

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)

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

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)

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)

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)

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)

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

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)

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

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

Parivritta Hanumanasana

(puh-ri-VRIT-uh huh-nu-mahn-AHS-uh-nuh)

Pose Type: seated, twist

Drishti Point: Padayoragrai or Padayoragre (toes/feet)

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)

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

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)

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

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)

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)

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)

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)