2,100 Asanas: The Complete Yoga Poses (2015)
Arm Balances
LOTUS POSE
PENDANT POSE
ONE LEG OVER THE SHOULDER
CRANE POSE
FIREFLY POSE
SCISSOR LEGS
GARUDA LEGS
PEACOCK AND SWAN POSES
ARM BALANCE: SITTING BONES & FEET OFF THE FLOOR
Half Fire Log Celibate Pose
Ardha Agnistambha Brahmacharyasana
(UHR_duh uhg-ni-STUHM-buh bruh-muh-chahr-YAHS-uh-nuh)
Pose Type: core, arm balance
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
One Leg Over Shoulder Pose
Eka Hasta Bhujasana
(EY-kuh HUH-stuh buj-AHS-uh-nuh)
Also Known As: Comfortable Bird Pose (Sukha Chakorasana)
Pose Type: core, arm balance
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Moonbird Pose
Chakorasana
(chuh-kor-AHS-uh-nuh)
Pose Type: core, arm balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ARM BALANCE: LOTUS
Rooster Pose
Kukkutasana
(ku-ku-TAHS-uh-nuh)
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Scales Pose
Tolasana
(to-LAHS-uh-nuh)
Modification: 1. fingertips pointing to the back, thumbs pointing to the front
2. palms flat on the floor, fingertips pointing to the front
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Galava
Galavasana
(gah-luh-VAHS-uh-nuh)
Modification: 1. hips low
2. hips high
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Upward Rooster Pose
Urdhva Kukkutasana
(OORD-vuh ku-ku-TAHS-uh-nuh)
Modification: 1. hips at shoulder height
2. hips higher than the shoulders
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or Angushta Ma Dyai (thumbs)
Side Rooster Pose
Parshva Kukkutasana
(PAHRSH-vuh ku-ku-TAHS-uh-nuh)
Also Known As: Revolved Rooster Pose (Parivritta Kukkutasana), Wounded Rooster Pose (Pungu Kukkutasana)
Modification: 1. elbows bent
2. arms straight
Pose Type: arm balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
ARM BALANCE: PENDANT POSE
Pendant Pose
Lolasana
(lo-LAHS-uh-nuh)
Modification: ankles crossed
Pose Type: arm balance, forward bend, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs) or Nasagrai or Nasagre (nose)
ARM BALANCE: PENDANT POSE
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Pendant Pose |
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Lolasana
(lo-LAHS-uh-nuh)
Pose Type: arm balance, forward bend, core
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs) or 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. Keep your fingertips on the floor on the sides of your hips. Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and lean forward, lifting your sitting bones off the floor. Bend your right knee, sliding your foot back. On the next exhale, bend your left knee, sliding your left foot back to meet your right. Your left shin should end up on top of your right calf muscle. Sit on your heels with ankles crossed under your sitting bones.
3. Inhale and rock forward. Exhale, engage your core, pull your quadriceps toward your chest, and lift your knees and feet off the floor, balancing on your fingertips. Make sure your arms are strong and straight and your shoulders are on top of your fingertips.
4. Aim to hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the pose.
5. Inhale and lower your feet and knees to the floor. Exhale and bring both legs straight out in front of you. Repeat on the opposite side.
Modification: on the fingertips; ankles crossed
lola = pendant
Pendant Pose
Lolasana
(lo-LAHS-uh-nuh)
Modification: fingertips pointing to the back, thumbs pointing to the front
Pose Type: arm balance, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Leg Position of Cow Face Pose in Pendant Pose
Pada Gomukhasana in Lolasana
(PUH-duh go-muk-AHS-uh-nuh in lo-LAHS-uh-nuh)
Modification: fingertips pointing to the back, thumbs pointing to the front
Pose Type: arm balance, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
ARM BALANCE: ONE LEG OVER THE SHOULDER
Pose Dedicated to Viranchi (Brahma) 1 Prep.
Viranchyasana 1 Prep.
(vir-uhn-CHYAHS-uh-nuh)
Modification: back of the knee toward the shoulder
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Crane 2 Prep.
Eka Pada Bakasana 2 Prep.
(EY-kuh PUH-duh buh-KAHS-uh-nuh)
Modification: both knees bent, back of one knee over the shoulder, other knee toward the chest
Pose Type: arm balance, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
One Foot Behind Head Crane Pose
Eka Pada Shirsha Bakasana
(EY-kuh PUH-duh SHEER-shuh buh-KAHS-uh-nuh)
Modification: 1. hips at shoulder height
2. hips at elbow height, head lifted
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
ARM BALANCE: CRANE POSE
Crane Pose
Bakasana
(buh-KAHS-uh-nuh)
Also Known As: Crow Pose (Kakasana)
Modification: elbows bent
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Crane Pose
Bakasana
(buh-KAHS-uh-nuh)
Modification: 1. knees off the triceps
2. knees on the triceps
Pose Type: arm balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
ARM BALANCE: SHOULDER PRESSURE POSE & FIREFLY POSE
Two-Handed Arm Balance
Dwi Hasta Bhujasana
(DWI-huh-stuh buj-AHS-uh-nuh)
Modification: 1. feet off the floor
2. toes touching the floor
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padayoragrai or Padayoragre (toes/feet)
Shoulder Pressure Pose
Bhujapidasana
(buj-uh-peed-AHS-uh-nuh)
Also Known As: Shoulder Pressure Pose (Bhujapidasana A)
Modification: head off the floor
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padayoragrai or Padayoragre (toes/feet)
Firefly Pose 1
Tittibhasana 1
(ti-ti-BAHS-uh-nuh)
Also Known As: Firefly Pose A (Tittibhasana A)
Modification: elbows bent, legs on top of the shoulders
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), or Nasagrai or Nasagre (nose)
Firefly Pose 1
Tittibhasana 1
(ti-ti-BAHS-uh-nuh)
Also Known As: Firefly Pose A (Tittibhasana A)
Modification: arms straight, feet extended to the sky
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Nasagrai or Nasagre (nose)
Firefly Pose 1
Tittibhasana 1
(ti-ti-BAHS-uh-nuh)
Also Known As: Firefly Pose A (Tittibhasana A), Raised Tortoise Pose (Utthita Kurmasana)
Modification: arms straight, legs parallel to the floor
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ARM BALANCE: FIREFLY POSE
Firefly Pose
Tittibhasana
(ti-ti-BAHS-uh-nuh)
Also Known As: Raised Up Feet Spread Out Resting on the Arms Pose (Utthita Dwi Pada Vrishtasana)
Modification: elbows bent, legs on triceps, wide legged
1. side view
2. front view
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lifted Feet Spread Out Pose
Utthita Dwi Pada Vrishtasana
(UT-ti-tuh DWI-puh-duh vrish-TAHS-uh-nuh)
Modification: arms straight, heels of the palms touching, fingertips pointing to the sides
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
ARM BALANCE: ONE LEG STRAIGHT, ONE KNEE BENT
One-Legged Crane 1
Eka Pada Bakasana 1
(EY-kuh PUH-duh buh-KAHS-uh-nuh)
Modification: knee to the tricep
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
One-Legged Crane 1
Eka Pada Bakasana 1
(EY-kuh PUH-duh buh-KAHS-uh-nuh)
Modification: knee to the outside of the shoulder
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
One-Legged Crane 2
Eka Pada Bakasana 2
(EY-kuh PUH-duh buh-KAHS-uh-nuh)
Modification: shin of the bent leg to the tricep
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Nasagrai or Nasagre (nose)
Pose Dedicated to Galava, One-Legged Modification
Eka Pada Galavasana
(EY-kuh PUH-duh gah-luh-VAHS-uh-nuh)
Pose Type: arm balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Dragonfly Pose 1
Maksikanagasana 1
(muhk-shi-kah-nah-GAHS-uh-nuh)
Also Known As: Stick Arm to the Side Grasshopper Pose (Parshva Bhuja Danda Salabhasana)
Pose Type: arm balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
Moonbird Pose
Chakorasana
(chuh-kor-AHS-uh-nuh)
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Uneven One-Legged Crane 1
Vishama Eka Pada Bakasana 1
(VISH-uh-muh EY-kuh PUH-duh buh-KAHS-uh-nuh)
Modification: one forearm to the floor, other elbow bent at 90 degrees
Pose Type: arm/forearm balance, forward bend, inversion
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Arm to the Side Pose Dedicated to Sage Koundinya One-Legged Version 1
Parshva Hasta Eka Pada Koundinyasana 1
(PAHRSH-vuh HUH-stuh EY-kuh PUH-duh kown-din-YAHS-uh-nuh)
Modification: bottom knee bent
Pose Type: arm balance, forward bend, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
ARM BALANCE: SCISSOR LEGS
Pose Dedicated to Sage Koundinya One-Legged Version 1 Prep.
Eka Pada Koundinyasana 1 Prep.
(EY-kuh PUH-duh kown-din-YAHS-uh-nuh)
Modification: ear to the floor, bottom knee bent
Pose Type: arm balance, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Pose Dedicated to Sage Koundinya One-Legged Version 1 Prep.
Eka Pada Koundinyasana 1 Prep.
(EY-kuh PUH-duh kown-din-YAHS-uh-nuh)
Modification: head on the floor
Pose Type: arm balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Sage Koundinya One-Legged Version 2
Eka Pada Koundinyasana 2
(EY-kuh PUH-duh kown-din-YAHS-uh-nuh)
Modification: 1. prep. back foot on the floor, toes curled in
2. back foot lifted
Pose Type: arm balance, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
ARM BALANCE: GARUDA LEGS
Revolved Leg Position of the Pose Dedicated to Garuda in Swan Pose
Parivritta Pada Garudasana in Hamsasana
(puh-ri-VRIT-tuh PUH-duh guh-ru-DAHS-uh-nuh in huhms-AHS-uh-nuh)
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Leg Position of the Pose Dedicated to Garuda in Uneven Swan Pose
Parivritta Pada Garudasana in Vishama Hamsasana
(puh-ri-VRIT-tuh PUH-duh guh-ru-DAHS-uh-nuh in VISH-uh-muh huhms-AHS-uh-nuh)
Modification: forearm to the floor
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Revolved Leg Position of the Pose Dedicated to Garuda in Uneven Swan Pose
Parivritta Pada Garudasana in Vishama Hamsasana
(puh-ri-VRIT-tuh PUH-duh guh-ru-DAHS-uh-nuh in VISH-uh-muh huhms-AHS-uh-nuh)
Modification: elbow to the floor
Pose Type: arm balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose) or Padayoragrai or Padayoragre (toes/feet)
ARM BALANCE: BOTH LEGS TO THE SIDE
Two-Legged Pose Dedicated to Koundinya
Dwi Pada Koundinyasana
(DWI-puh-duh kown-din-YAHS-uh-nuh)
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Uneven Two-Legged Pose Dedicated to Koundinya
Vishama Dwi Pada Koundinyasana
(VISH-uh-muh DWI-puh-duh kown-din-YAHS-uh-nuh)
Modification: one forearm to the floor, knees bent
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Pose Dedicated to Ashtavakra Prep.
Ashtavakrasana Prep.
(uh-shtuh-vuh-KRAHS-uh-nuh)
Also Known As: Eight Angle Pose Prep.
Modification: feet unhooked
Pose Type: arm balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
ARM BALANCE: BOTH LEGS TO THE SIDE—ASHTAVAKRA’S POSE
Pose Dedicated to Ashtavakra
Ashtavakrasana
(uh-shtuh-vuh-KRAHS-uh-nuh)
Also Known As: Eight Angle Pose
Pose Type: arm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Uneven Pose Dedicated to Ashtavakra
Vishama Ashtavakrasana
(VISH-uh-muh uh-shtuh-vuh-KRAHS-uh-nuh)
Also Known As: Uneven Eight Angle Pose
Modification: one forearm to the floor
Pose Type: arm/forearm balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)
Uneven Half Repose Pose Dedicated to Ashtavakra
Vishama Ardha Shayana Ashtavakrasana
(VISH-uh-muh UHR-duh shuh-yuh-nuh uh-shtuh-vuh-KRAHS-uh-nuh)
Also Known As: Uneven Half Repose Eight Angle Pose
Modification: one elbow to the floor, hand to the face
Pose Type: arm/elbow balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
ARM BALANCE: BOTH LEGS TO THE SIDE—KNEES BENT AND TOGETHER
Side Crane Pose
Parshva Bakasana
(PAHRSH-vuh buh-KAHS-uh-nuh)
Also Known As: Revolved Crane Pose (Parivritta Bakasana), Sideways Crow Pose (Parshva Kakasana)
Modification: 1. elbows bent
2. arms straight
Pose Type: arm balance, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Two-Legged Pose Dedicated to Koundinya Modification on the Fists
Mushti Dwi Pada Koundinyasana
(mush-ti DWI-puh-duh kown-din-YAHS-uh-nuh)
Modification: ankles crossed
Pose Type: arm balance, forward bend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Uneven Arms Side Crane Pose
Vishama Hasta Parshva Bakasana
(VISH-uh-muh HUH-stuh PAHRSH-vuh buh-KAHS-uh-nuh)
Pose Type: arm balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
ARM BALANCE: LOTUS PEACOCK
Bound Angle Pose in Peacock Pose
Baddha Konasana in Mayurasana
(BUH-duh ko-NAHS-uh-nuh in muh-yoor-AHS-uh-nuh)
Pose Type: arm balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Lotus Pose in Peacock Pose
Padmasana in Mayurasana
(puhd-MAHS-uh-nuh in muh-yoor-AHS-uh-nuh)
Pose Type: arm balance, hip opener
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Fist Lotus Peacock Pose
Mushti Padma Mayurasana
(mush-ti PUHD-muh muh-yoor-AHS-uh-nuh)
Pose Type: arm balance
Drishti Point: Nasagrai or Nasagre (nose)
ARM BALANCE: PEACOCK AND SWAN
Peacock Pose
Mayurasana
(muh-yoor-AHS-uh-nuh)
Modification: 1. feet lifted higher than the hip level
2. body parallel to the floor
Pose Type: arm balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Swan Pose
Hamsasana
(huhms-AHS-uh-nuh)
Also Known As: Swan Pose (Hansasana)
Pose Type: arm balance
Drishti Point: Nasagrai or Nasagre (nose)
One Hand Peacock Pose
Eka Hasta Mayurasana
(EY-kuh HUH-stuh muh-yoor-AHS-uh-nuh)
Also Known As: Wounded Peacock Pose (Pungu Mayurasana)
Pose Type: arm balance
Drishti Point: Nasagrai or Nasagre (nose)
