2,100 Asanas: The Complete Yoga Poses (2015)

Backbends

COW FACE POSE AND GARUDA ON KNEES

KNEES ON THE FLOOR

BACKBEND ON THE KNEES

BACKBEND

UPWARD BOW POSE

WILD THING POSE

COW FACE POSE AND GARUDA ON THE KNEES

Pose Dedicated to Garuda on the Knees

Janu Garudasana

(JAH-nu guh-ru-DAHS-uh-nuh)

Pose Type: standing (on the knees), backbend

Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Leg Position of Cow Face Pose in Camel Pose

Pada Gomukhasana in Ushtrasana^*

(PUH-duh go-moo-KAHS-uh-nuh in oosh-TRAHS-uh-nuh)

Modification: Gomukhasana legs modification

Pose Type: backbend, standing (on the knees)

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

KNEES ON THE FLOOR: LOTUS POSE

Half Pose Dedicated to Siddhar Kamalamuni

Ardha Kamalamunyasana

(UHR-duh KUH-muh-luhmoo-nyAHS-uh-nuh)

Also Known As: Upward Facing Lotus Pose (Urdhva Mukha Padmasana)

Modification: fingertips pointing to the back, thumbs pointing to the front, knees close to the hands

Pose Type: backbend, standing (on the knees)

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

ONE KNEE TO THE FLOOR: ONE LEG BENT & ONE LEG STRAIGHT UP TO THE SKY

One-Legged Camel Pose

Eka Pada Ushtrasana

(EY-kuh PUH-duh oosh-TRAHS-uh-nuh)

Modification: Leg 1: knee to the floor Leg 2: foot to the floor in semi-lunge position

Pose Type: backbend, standing (on the knees)

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

One-Legged Camel Pose

Eka Pada Ushtrasana

(EY-kuh PUH-duh oosh-TRAHS-uh-nuh)

Modification: Leg 1: knee to the floor

Leg 2: sole of the foot to the quadricep

Pose Type: backbend, standing (on the knees)

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

Extended Hand to Big Toe Pose in Half Camel Pose

Utthita Hasta Padangushtasana in Ardha Ushtrasana

(UT-ti-tuh HUH-stuh puhd-AHNG-goosh-TAHS-uh-nuh in UHR-duh oosh-TRAHS-uh-nuh)

Modification: 1. toes pointed to the back

2. toes curled in

Pose Type: backbend, standing (on the knees)

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

KNEES TO THE FLOOR: BACKBEND

Camel Pose Prep.

Ushtrasana Prep.

(oosh-TRAHS-uh-nuh)

Modification: 1. hands to the lower back

2. hands in Anjali Mudra (Hands in Prayer)

Pose Type: backbend, standing (on the knees)

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

Upward Salute Pose in Camel Pose

Urdhva Hastasana in Ushtrasana

(OORD-vuh huh-STAHS-uh-nuh in oosh-TRAHS-uh-nuh)

Also Known As: Pigeon Pose Prep. (Kapotasana Prep.)

Modification: palms together

Pose Type: backbend, standing (on the knees)

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)

Raised Bound Hands in Camel Pose

Urdhva Baddha Hastasana in Ushtrasana

(OORD-vuh BUH-duh huh-STAHS-uh-nuh in oosh-TRAHS-uh-nuh)

Modification: 1. hips pushed back

2. hips pushed forward

Pose Type: backbend, standing (on the knees)

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

KNEES ON THE FLOOR: BACKBEND—HANDS TO THE HEELS AND TO THE FLOOR

Camel Pose

Ushtrasana

(oosh-TRAHS-uh-nuh)

Modification: 1. grabbing onto both ankles

2. palms to the heels, fingertips pointing to the back

Pose Type: backbend, standing (on the knees)

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

Pose Dedicated to King Nahusha

Nahushasana

(nuh-hu-SHAHS-uh-nuh)

Pose Type: backbend, standing (on the knees)

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

One Hand Graceful Thunderbolt Pose

Eka Hasta Laghuvajrasana

(EY-kuh huh-stuh luh-gu-vuhj-RAHS-uh-nuh)

Pose Type: backbend, standing (on the knees)

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

Pigeon Pose

Kapotasana

(kuh-po-TAHS-uh-nuh)

Also Known As: Sage Korakar Pose (Korakarasana), Graceful Thunderbolt Pose (Laghuvajrasana)

Modification: arms over the head, palms to the floor, feet toward the head

Pose Type: backbend, standing (on the knees)

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

KNEES ON THE FLOOR: ONE ARM EXTENDED

Half Camel Pose

Ardha Ushtrasana

(UHR-duh oosh-TRAHS-uh-nuh)

Also Known As: One Arm Camel Pose (Eka Hasta Ustrasana)

Pose Type: backbend, standing (on the knees)

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

Half Camel Pose

Ardha Ushtrasana

(UHR-duh oosh-TRAHS-uh-nuh)

Modification: arm crossed behind the back to the opposite leg

1. hand to the outside of the hip

2. hand to the inside of the knee

Pose Type: backbend, standing (on the knees)

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

Leg Position of the Pose Dedicated to Garuda in Half Camel Pose

Pada Garudasana in Ardha Ushtrasana

(PUH-duh guh-ru-DAHS-uh-nuh in UHR-duh oosh-TRAHS-uh-nuh}

Modification: one hand to the floor; other arm up, elbow bent

Pose Type: backbend, standing (on the knees)

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

Half Camel Pose

Ardha Ushtrasana

(UHR-duh-oosh-TRAHS-uh-nuh)

Modification: one foot to the armpit on the same side; opposite arm straight up over the head

Pose Type: backbend, standing (on the knees)

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

Half Bound Lotus Camel Pose

Ardha Baddha Padma Ushtrasana

(UHR-duh BUH-duh PUHD-muh oosh-TRAHS-uh-nuh)

Modification: free arm straight up over the head

Pose Type: backbend, standing (on the knees), binding

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

ONE KNEE BENT TOWARD THE HIP: BACKBEND

One-Legged Frog Pose in Camel Pose

Eka Pada Bhekasana in Ushtrasana

(EY-kuh PUH-duh bey-KAHS-uh-nuh in oosh-TRAHS-uh-nuh)

Pose Type: backbend, standing (on the knees)

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

Mermaid Arm Position in Camel Pose

Hasta Naginyasana in Ushtrasana

(HUH-stuh nuh-gin-YAHS-uh-nuh in oosh-TRAHS-uh-nuh)

Pose Type: backbend, standing (on the knees)

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

BACKBEND ON THE KNEES, HEAD AND SITTING BONES: BED POSE

Bed Pose

Paryankasana

(puhr-yuhng-KAHS-uh-nuh)

Also Known As: Reclined Thunderbolt Pose (Supta Vajrasana)

Modification: 1. head off the floor

2. crown of the head on the floor

Pose Type: seated, backbend

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

Bed Pose

Paryankasana

(puhr-yuhng-KAHS-uh-nuh)

Also Known As: Reclined Thunderbolt Pose (Supta Vajrasana)

Modification: 1. hands in Anjali Mudra (Hands in Prayer), fingertips pointing to the sky

2. grabbing onto the forearms, arms to the floor up over the head

Pose Type: seated, backbend

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

BACKBEND ON THE KNEES AND HEAD: LITTLE THUNDERBOLT POSE

Little Thunderbolt Pose

Laghuvajrasana

(lluh-goo-vuhj-RAHS-uh-nuh)

Modification: 1. grabbing onto the knees, head off the floor

2. forehead to the floor, hands on the quadriceps

3. head to feet, grabbing onto the knees

Pose Type: backbend, standing (on the knees)

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

Little Thunderbolt Pose

Laghuvajrasana

(luh-goo-vuhj-RAHS-uh-nuh)

Modification: back of the head on the floor, grabbing onto the knees

Pose Type: backbend, standing (on the knees)

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

BACKBEND ON THE KNEES AND HEAD: PIGEON POSE

Little Thunderbolt Pose Prep.

Laghuvajrasana Prep.

(luh-goo-vuhj-RAHS-uh-nuh)

Modification: crown of the head to the floor, arms in Headstand 5 (see here) position

Pose Type: backbend, standing (on the knees)

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

One Hand Pigeon Pose

Eka Hasta Kapotasana

(EY-kuh HUH-stuh kuh-po-TAHS-uh-nuh)

Pose Type: backbend, standing (on the knees)

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

Pigeon Pose

Kapotasana

(kuh-po-TAHS-uh-nuh)

Modification: grabbing onto the ankles

Pose Type: backbend, standing (on the knees)

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

Pigeon Pose

Kapotasana

(kuh-po-TAHS-uh-nuh)

Modification: fingertips toward the knees, palms flat down

Pose Type: backbend, standing (on the knees)

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

PIGEON POSE: ONE-LEGGED

One-Legged Pigeon Pose Prep.

Eka Pada Kapotasana Prep.

(EY-kuh PUH-duh kuh-po-TAHS-uh-nuh)

Modification: arms over the head palms to the floor, head away from the foot

Pose Type: backbend, standing (on the knees)

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

One-Legged Pigeon Pose Prep.

Eka Pada Kapotasana Prep.

(EY-kuh PUH-duh kuh-po-TAHS-uh-nuh)

Modification: 1. knee bent, foot to the floor

2. leg straight, foot to the floor

Pose Type: backbend, standing (on the knees)

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

One-Legged Pigeon Pose

Eka Pada Kapotasana

(EY-kuh PUH-duh kuh-po-TAHS-uh-nuh)

Modification: foot to the quadriceps

Pose Type: backbend, standing (on the knees)

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

One-Legged Pigeon Pose

Eka Pada Kapotasana

(EY-kuh PUH-duh kuh-po-TAHS-uh-nuh)

Modification: leg straight

Pose Type: backbend, standing (on the knees)

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

TOES CURLED IN: BACKBEND—SHOULDERS ON THE FLOOR & HEAD ON THE FLOOR

One-Legged Tip Toe Bridge Pose

Eka Pada Prapada Setu Bandhasana

(EY-kuh PUH-duh PRUH-puh-duh SEY-too buhn-DAHS-uh-nuh)

Modification: back of the head on the floor, arms up to the sky

1. knee bent, foot resting on the knee

2. leg straight and extended to the sky

Pose Type: supine, backbend

Drishti Point: Angushtamadhye or Angustha Ma Dyai (thumbs)

Tip Toe Bridge Pose

Prapada Setu Bandhasana

(PRUH-puh-duh SEY-too buhn-DAHS-uh-nuh)

Also Known As: Tip Toe Bed Pose (Prapada Paryankasana), Big Toe Bridge Pose (Padangushta Setu Bandhasana)

Modification: 1. grabbing onto the shins, elbows to the floor

2. grabbing onto the shins, arms straight

3. hands on the quadriceps, arms straight

Pose Type: backbend, standing (on the knees)

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

TOES CURLED IN: BACKBEND—HANDS TO THE FLOOR & TOE BALANCE

Thunderbolt Pose

Vajrasana

(vuhj-RAHS-uh-nuh)

Also Known As: Tip Toe Bed Pose Prep. (Prapada Paryankasana Prep.)

Modification: toes curled in, fingertips pointing away from the feet, intense backbend

Pose Type: backbend, standing (on the knees)

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

Tip Toe Camel Pose

Prapada Ushtrasana

(PRUH-puh-duh oosh-TRAHS-uh-nuh)

Modification: palms flat to the floor, fingertips pointing to the front

Pose Type: backbend, standing (on the knees)

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

Unsupported Tip Toe Camel Pose

Niralamba Prapada Ushtrasana

(neer-AH-luhm-buh PRUH-puh-duh oosh-TRAHS-uh-nuh)

Modification: knees lifted off the floor, hands in Anjali Mudra (Hands in Prayer)

Pose Type: standing, balance, backbend

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

TOES CURLED IN: BACKBEND—GRABBING ONTO THE HEELS & KNEES, HANDS ON THE FLOOR & HEAD TO THE HEELS

Tip Toe Camel Pose

Prapada Ushtrasana

(PRUH-puh-duh oosh-TRAHS-uh-nuh)

Modification: hands in Anjali Mudra (Hands in Prayer)

Pose Type: backbend, standing (on the knees)

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

Half Tip Toe Camel Pose

Ardha Prapada Ushtrasana

(UHR-duh PRUH-puh-duh oosh-TRAHS-uh-nuh)

Pose Type: backbend, standing (on the knees)

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

Tip Toe Camel Pose

Prapada Ushtrasana

(PRUH-puh-duh oosh-TRAHS-uh-nuh)

Pose Type: backbend, standing (on the knees)

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

Tip Toe Camel Pose

Prapada Ushtrasana

(PRUH-puh-duh oosh-TRAHS-uh-nuh)

Modification: hands on the knees

Pose Type: backbend, standing (on the knees)

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

Tip Toe Pigeon Pose

Prapada Kapotasana

(PRUH-puh-duh kuh-po-TAHS-uh-nuh)

Also Known As: Big Toe Pigeon Pose (Padangushta Kapotasana)

Modification: arms straight up over the head, palms to the floor

Pose Type: backbend, standing (on the knees)

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

Tip Toe Pigeon Pose

Prapada Kapotasana

(PRUH-puh-duh kuh-po-TAHS-uh-nuh)

Also Known As: Big Toe Pigeon Pose (Padangustha Kapotasana), Little Wheel Pose (Laghu Chakrasana)

Modification: arms up over the head, elbows bent, palms to the floor, forehead to the heels

Pose Type: backbend, standing (on the knees)

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

TOES CURLED IN: BACKBEND—ARMS STRAIGHT, PALMS TOGETHER

Raised Bound Hands in Tip Toe Camel Pose

Urdhva Baddha Hastasana in Prapada Ushtrasana

(OORD-vuh BUH-duh huh-STAHS-uh-nuh in PRUH-puh-duh oosh-TRAHS-uh-nuh)

Modification: hips pushing back

Pose Type: backbend, standing (on the knees)

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)

Tip Toe Pigeon Pose

Prapada Kapotasana

(PRUH-puh-duh kuh-po-TAHS-uh-nuh)

Also Known As: Big Toe Pigeon Pose (Padangushta Kapotasana), Full Camel Pose (Purna Ushtrasana), or Little Wheel Pose (Laghu Chakrasana)

Modification: 1. arms extended to the sky

2. arms parallel to the floor

Pose Type: backbend, standing (on the knees)

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

BACKBEND: HEADSTAND 5 ARM POSITION

Upward Bow Pose in Headstand 5

Urdhva Dhanurasana in Shirshasana 5

(OORD-vuh duh-nur-AHS-uh-nuh in sheer-SHAS-uh-nuh)

Pose Type: backbend, inversion

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

Upward Bow Pose with Leg Position of the Pose Dedicated to Garuda in Headstand 5

Urdhva Dhanurasana Pada Garudasana in Shirshasana 5

(OORD-vuh duh-nur-AHS-uh-nuh PUH-duh guh-ru-DAHS-uh-nuh in sheer-SHAHS-uh-nuh)

Pose Type: backbend, inversion

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

Upward Tip Toe Bow Pose in One Hand Headstand 5

Urdhva Prapada Dhanurasana in Eka Hasta Shirshasana 5

(OORD-vuh PRUH-puh-duh duh-nur-AHS-uh-nuh in EY-kuh HUH-stuh sheer-SHAHS-uh-nuh)

Pose Type: backbend, inversion

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

Inverted Tip Toe Bow Pose

Viparita Prapada Dhanurasana

(vi-puh-REE-tuh PRUH-puh-duh duh-nur-AHS-uh-nuh)

Also Known As: Headstand Bow Pose (Shirsha Dhanurasana)

Pose Type: backbend, inversion

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

BACKBEND: HEADSTAND 1 ARM POSITION—KNEE/KNEES BENT

Upward Bow Pose in Headstand 1

Urdhva Dhanurasana in Shirshasana 1

(OORD-vuh duh-nur-AHS-uh-nuh in sheer-SHAHS-uh-nuh)

Pose Type: backbend, inversion

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

Upward Tip Toe Bow Pose in Headstand 1

Urdhva Prapada Dhanurasana in Shirshasana 1

(OORD-vuh PRUH-puh-duh duh-noor-AHS-uh-nuh in sheer-SHAHS-uh-nuh)

Pose Type: backbend, inversion

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

One-Legged Inverted Staff Pose

Eka Pada Viparita Dandasana

(EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)

Modification: knee of the bottom leg bent

Pose Type: backbend, inversion

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

BACKBEND: HEADSTAND 1 ARM POSITION—LEGS STRAIGHT

One-Legged Inverted Staff Pose

Eka Pada Viparita Dandasana

(EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)

Also Known As: Inverted Staff Pose B (Viparita Dandasana B)

Modification: both legs straight

Pose Type: backbend, inversion

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

Two-Legged Inverted Staff Pose

Dwi Pada Viparita Dandasana

(DWI-puh-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)

Also Known As: Inverted Staff Pose A (Viparita Dandasana A)

Pose Type: backbend, inversion

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

BACKBEND: FOREARMS ON THE FLOOR, BOUND HANDS

Bound Arms Tip Toe Bound Wheel Pose

Baddha Hasta Prapada Chakra Bandhasana

(BUH-duh HUH-stuh PRUH-puh-duh CHUHK-ruh buhn-DAHS-uh-nuh)

Pose Type: backbend, inversion

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

Bound Arms Both Legs Inverted Staff Pose

Baddha Hasta Dwi Pada Viparita Dandasana

(BUH-duh HUH-stuh DWI-puh-duh vi-puh-REE-tuh duhn-DAH-suh-nuh)

Pose Type: backbend, inversion

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

BACKBEND: FOREARMS ON THE FLOOR, HEELS DOWN

Bound Wheel Pose

Chakra Bandhasana

(CHUHK-ruh buhn-DAHS-uh-nuh)

Modification: forearms to the floor, heels down, fingertips touching the heels

Pose Type: backbend, inversion

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

Bound Wheel Pose

Chakra Bandhasana

(CHUHK-ruh buhn-DAHS-uh-nuh)

Also Known As: Bound Wheel Pose (Bandha Chakrasana)

Modification: grabbing onto ankles

1. looking straight ahead

2. head rolling back

Pose Type: backbend, inversion

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

BACKBEND: FOREARMS ON THE FLOOR, HEELS LIFTED

Tip Toe Bound Wheel Pose

Prapada Chakra Bandhasana

(PRUH-puh-duh CHUCK-ruh buhn-DAHS-uh-nuh)

Pose Type: backbend, inversion

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

Uneven Tip Toe Bound Wheel Pose

Vishama Prapada Chakra Bandhasana

(VI-shuh-muh PRUH-puh-duh CHUCK-ruh buhn-DAHS-uh-nuh)

Pose Type: backbend, inversion

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

BACKBEND: FOREARMS ON THE FLOOR, ONE-LEGGED

One-Legged Inverted Staff Pose

Eka Pada Viparita Dandasana

(EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)

Modification: forearms to the floor, head off the floor

Pose Type: backbend, inversion

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

Bound Foot One-Legged Inverted Staff Pose

Baddha Pada Eka Pada Viparita Dandasana

(BUH-duh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)

Modification: forearms to the floor, head off the floor

Pose Type: backbend, inversion

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

BACKBEND: FOREARMS ON THE FLOOR, ONE-LEGGED

Tip Toe Bound Foot One-Legged Inverted
Staff Pose

Prapada Baddha Pada Eka Pada Viparita Dandasana

(PRUH-puh-duh BUH-duh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)

Pose Type: backbend, inversion

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

How to Perform the Pose:

1. Begin by lying flat on your back. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing. Inhale and bring your hands under your shoulders with elbows bent and close to your head, with the fingertips pointing away from your head.

2. Exhale and bend your knees, keep your feet flat on the floor and slide your heels toward your sitting bones. Keep your feet in line with your sitting bones and parallel to each other with your toes pointing straight ahead.

3. Exhale as you lift your sitting bones and your back off the floor. Place the crown of your head onto the floor, balancing on your hands, head, and feet.

4. Exhale as you slide your right palm in the direction of your feet until your forearm is flat on the floor. On the next exhale, slide your left palm to meet your right. Interlock your fingers at the back of your head.

5. Exhale and lift your head off the floor.

6. On the next exhale, walk your feet toward your hands. Grab onto your left ankle with both hands.

7. Exhale as you lift your right foot off the floor, keeping your right leg strong and straight with toes pointing up to the sky.

8. Inhale and lift your left heel, coming onto the toes of the left foot, while holding onto the left toes with both hands. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch on the right side.

9. Inhale and lower the left heel to the floor, followed by the right foot. Exhale and grab onto the right ankle with both hands. On the following exhale, lift your left foot off the floor, keeping your left leg strong and straight with toes pointing up to the sky.

10. Inhale and lift your right heel, coming onto the toes of the right foot while holding onto the right toes with both hands. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch on the left side.

11. Inhale and lower your right heel to the floor, followed by your left foot. Exhale and lower your head to the floor. Exhale and tuck your chin to your chest and lower your spine to the floor, coming out of the pose.

Modification: forearms to the floor, head off the floor

prapada = tip of the feet

baddha = bound

pada = foot or leg

eka = one

pada = foot or leg

viparita = inverted

danda = stick or staff

Book Title Page

Foot to the Head One-Legged Inverted Staff Pose

Shirsha Pada Eka Pada Viparita Dandasana

(SHEER-shuh PUH-duh EY-kuh PUH-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)

Modification: forearms to the floor, head off the floor

Pose Type: backbend, inversion

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

UPWARD BOW POSE

Upward Bow Pose

Urdhva Dhanurasana

(OORD-vuh duh-nur-AHS-uh-nuh)

Modification: heels down

Pose Type: backbend, inversion

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

Tip Toe Upward Bow Pose

Prapada Urdhva Dhanurasana

(PRUH-puh-duh OORD-vuh duh-nur-AHS-uh-nuh)

Pose Type: backbend, inversion

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

Elevated Both Legs Inverted Staff Pose

Utthita Dwi Pada Viparita Dandasana

(UT-ti-tuh DWI-puh-duh vi-puh-REE-tuh duhn-DAHS-uh-nuh)

Also Known As: Upward Bow Pose (Urdhva Dhanurasana)

Modification: head rolling back

Pose Type: backbend, inversion

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

Tip Toe One-Legged Upward Bow Pose

Prapada Eka Pada Urdhva Dhanurasana

(PRUH-puh-duh EY-kuh PUH-duh OORD-vuh duh-nur-AHS-uh-nuh)

Pose Type: backbend, inversion

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

One-Legged Upward Bow Pose

Eka Pada Urdhva Dhanurasana

(EY-kuh PUH-duh OORD-vuh duh-nur-AHS-uh-nuh)

Also Known As: Two Limb Upward Bow Pose (Dwi Anga Urdhva Dhanurasana)

Modification: one hand to the thigh

Pose Type: backbend, inversion

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

Tip Toe One Hand Upward Bow Pose

Prapada Eka Hasta Urdhva Dhanurasana

(PRUH-puh-duh EY-kuh HUH-stuh OORD-vuh duh-nur-AHS-uh-nuh)

Pose Type: backbend, inversion

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

WILD THING POSE

Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)

Modification: forearm to the floor

Pose Type: backbend

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

See the glossary for a more precise translation of chamatkarasana.

Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)

Pose Type: backbend, inversion

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

Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)

Modification: foot to inside of the thigh

Pose Type: backbend

Drishti Point: Hastagrai or Hastagre (hands)

Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)

Modification: grabbing the ankle with overhead grip on the same side

Pose Type: backbend, inversion

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

Wild Thing Pose

Chamatkarasana

(kuh-muht-kar-AHS-uh-nuh)

Modification: grabbing the ankle with overhead grip on the same side; other foot off the floor—knee bent

Pose Type: backbend, inversion

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