2,100 Asanas: The Complete Yoga Poses (2015)
Inversion Poses
DUCK POSE
DOLPHIN POSE
PEACOCK FEATHER POSE
BACKBENDS ON FOREARMS
HANDSTANDS (VARIATIONS)
HEADSTANDS (VARIATIONS)
SHOULDERSTAND (VARIATIONS)
PLOW POSE
DUCK POSE
Duck Pose
Karandavasana
(kahr-uhn-duh-VAHS-uh-nuh)
Also Known As: Baby Duck Pose
Modification: thumbs grabbing onto the biceps, fingers grabbing onto the triceps; knees to the armpits, feet together
Pose Type: forearm balance, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Duck Pose
Karandavasana
(kahr-uhn-duh-VAHS-uh-nuh)
Also Known As: Baby Duck Pose
Modification: forearms to the floor, knees to the armpits, feet together
Pose Type: forearm balance, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
DOLPHIN POSE
Downward Facing Pose Dedicated to Makara
Adho Mukha Makarasana
(uh-DO MUK-uh muh-kuh-RAHS-uh-nuh)
Also Known As: Dolphin Pose
Pose Type: forward bend, inversion, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Uneven Peacock Feather Pose
Eka Pada Vishama Picha Mayurasana
(EY-kuh PUH-duh VISH-uh-muh pich-chuh muh-yoor-AHS-uh-nuh)
Also Known As: Eka Pada Vishama Pincha Mayurasana
Pose Type: forearm balance, inversion, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Lotus Downward Facing Pose Dedicated to Makara
Ardha Padma Adho Mukha Makarasana
(UHR-duh PUHD-muh uh-DO MUK-uh muh-kuh-RAHS-uh-nuh)
Also Known As: Half Lotus Dolphin Pose
Modification: heel down
Pose Type: forward bend, inversion, core
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Leg Position of the Pose Dedicated to Garuda in Downward Facing Pose Dedicated to Makara
Pada Garudasana in Adho Mukha Makarasana
(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh muh-kuh-RAHS-uh-nuh)
Also Known As: Leg Position of the Pose Dedicated to Garuda in Dolphin Pose
Pose Type: forward bend, inversion, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
PEACOCK FEATHER POSE
Peacock Feather Pose
Picha Mayurasana
(pich-chuh muh-yoor-AHS-uh-nuh)
Also Known As: Upright Scorpion Pose (Avakra Vrishchikasana), Pincha Mayurasana
Pose Type: forearm balance, inversion
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One-Legged Peacock Feather Pose
Eka Pada Picha Mayurasana
(EY-kuh PUH-duh pich-chuh muh-yoor-AHS-uh-nuh)
Also Known As: Eka Pada Pincha Mayurasana
Pose Type: forearm balance, inversion, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One-Legged Scorpion Pose
Eka Pada Vrishchikasana
(EY-kuh PUH-duh vrish-chi-KAHS-uh-nuh)
Modification: biceps in line with the ears
Pose Type: forearm balance, inversion, backbend
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Lord Hanuman in Peacock Feather Pose
Hanumanasana in Picha Mayurasana
(huh-nu-mahn-AHS-uh-nuh in pich-chuh muh-yoor-AHS-uh-nuh)
Also Known As: Hanumanasana in Pincha Mayurasana
Pose Type: forearm balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Stretched Out Scorpion Pose
Eka Pada Paripurna Vrishchikasana
(EY-kuh PUH-duh puh-ri-POOR-nuh vrish-chi-KAHS-uh-nuh)
Pose Type: forearm balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Scorpion Pose
Eka Pada Vrishchikasana
(EY-kuh PUH-duh vrish-chi-KAHS-uh-nuh)
Modification: forearms to the floor, foot away from the head
Pose Type: forearm balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
BACKBENDS ON FOREARMS, LOTUS ON FOREARMS, AND ELBOW BALANCES
Inverted Puppy Dog Pose in Peacock Feather Pose
Viparita Shvanakasana in Picha Mayurasana
(vi-puh-REE-tuh shvuh-nuh-KAHS-uh-nuh in pich-chuh muh-yoor-AHS-uh-nuh)
Also Known As: Viparita Shvanakasana in Pincha Mayurasana
Modification: knees bent, backbend
Pose Type: forearm balance, inversion, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Scorpion Pose
Vrishchikasana
(vrish-chi-KAHS-uh-nuh)
Modification: forearms to the floor, feet to the head
Pose Type: forearm balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Scorpion Pose
Eka Pada Vrishchikasana
(EY-kuh PUH-duh vrish-chi-KAHS-uh-nuh)
Modification: forearms to the floor, foot to the head, other leg parallel to the floor
Pose Type: forearm balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Lotus Pose in Peacock Feather Pose
Urdhva Padmasana in Picha Mayurasana
(OORD-vuh puhd-MAHS-uh-nuh in pich-chuh muh-yoor-AHS-uh-nuh)
Also Known As: Raised Lotus Scorpion Pose (Urdhva Padma Vrishchikasana), Duck Pose (Karandavasana)
Pose Type: forearm balance, inversion
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Uneven Repose Pose
Vishama Shayanasana
(VISH-uh-muh shuh-yuh-NAHS-uh-nuh)
Modification: both knees bent
Pose Type: forearm/elbow balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Repose Pose
Shayanasana
(shuh-yuh-NAHS-uh-nuh)
Modification: both knees bent
Pose Type: elbow balance, inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
HANDSTANDS: BOTH LEGS STRAIGHT
Feet Spread Intense Stretch Pose in Downward Facing Tree Pose
Prasarita Padottanasana in Adho Mukha Vrikshasana
(pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in uh-DO MUK-uh vriks-SHAHS-anna)
Also Known As: Feet Spread Full Forward Bend Pose in Downward Facing Tree Pose, Prasarita Padottanasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
One-Legged Downward Facing Tree Pose
Eka Pada Adho Mukha Vrikshasana
(EY-kuh PUH-duh uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Eka Pada Adho Mukha Vrksasana
Pose Type: inversion, arm balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Downward Facing Tree Pose
Adho Mukha Vrikshasana
(uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Adho Mukha Vrksasana
Modification: legs crossed
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Seated Angle Pose in Downward Facing Tree Pose
Upavishta Konasana in Adho Mukha Vrikshasana
(u-puh-VISH-tuh ko-NAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Upward Spread Feet Pose A (Urdhva Prasarita Padasana A), Upavista Konasana in Adho Mukha Vrikshasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
HANDSTAND, LEG CROSSED OVER: GARUDA LEGS & HALF LOTUS
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Leg Position of the Pose Dedicated to Garuda in |
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Pada Garudasana in Adho Mukha Vrikshasana
(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and hinge from the hips, coming into a forward bend, placing the palms on the floor on the outsides of your feet. Your hands should be shoulder width apart or slightly wider. Make sure your arms are straight and your shoulders are on top of your fingertips.
3. There are many ways to come into a handstand. When you start practicing handstands, make sure you can balance on your hands against the wall for at least 60 seconds. Then you can experiment with jumping into a handstand or lifting your legs using your core. Press strongly into your hands.
4. Once you find your balance in a Downward Facing Tree Pose (Adho Mukha Vrikshasana), also known as Handstand, exhale and bend your knees; cross your right leg over your left leg, hooking your right foot around your left calf muscle. Hold for 30, and up to 90, seconds to receive the full benefits of the stretch.
5. Inhale and bring your legs back to the straight position. Exhale and switch legs as you bend your knees and cross your left leg over your right leg, hooking your left foot around your right calf muscle. Hold for 30, and up to 90, seconds to receive the full benefits of the stretch.
6. Inhale and bring your legs back to the straight position. On the following inhale, lower your feet to the floor. Inhale as you come back to Mountain Pose (Tadasana).
pada = foot or leg
Garuda = Hindu Deity, half-man half-eagle, carrier of Lord Vishnu
adho = downward
mukha = facing
vriksha = tree
HANDSTAND: BOTH KNEES BENT
Frog Pose in Downward Facing Tree Pose
Mandukasana in Adho Mukha Vrikshasana
(muhn-doo-KAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Mandukasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Nasagrai or Nasagre (nose) or Angusthamadhye or Angustha Ma Dyai (thumbs)
Bound Angle Pose in Downward Facing Tree Pose
Baddha Konasana in Adho Mukha Vrikshasana
(BUH-duh ko-NAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Baddha Konasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Svastika Legs in Downward Facing Tree Pose
Pada Svastikasana in Adho Mukha Vrikshasana
(PUH-duh svuh-sti-KAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Svastikasana in Adho Mukha Vrksasana
Modification: both knees bent, one knee bent toward the chest, other foot pointing to the back
Pose Type: inversion, arm balance, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Scorpion Pose Prep.
Vrishchikasana Prep.
(vrish-chi-KAHS-uh-nuh)
Also Known As: Pose Dedicated to the Demon Taraka A (Tarakasana A)
Modification: knees bent, feet away from the head
Pose Type: inversion, arm balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Lotus Pose in Downward Facing Tree Pose
Ardha Padmasana in Adho Mukha Vrikshasana
(UHR-duh puhd-MAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Ardha Padmasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
HANDSTAND, LEGS CROSSED: GARUDA LEGS & LOTUS
Leg Position of the Pose Dedicated to Garuda in Downward Facing Tree Pose
Pada Garudasana in Adho Mukha Vrikshasana
(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Modification: arms bent at 90 degrees
Pose Type: inversion, arm balance
Drishti Point: Nasagrai or Nasagre (nose)
Upward Lotus Pose in Downward Facing Tree Pose
Urdhva Padmasana in Adho Mukha Vrikshasana
(OORD-vuh puhd-MAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Urdhva Padmasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
HEADSTAND 1 ARM POSITION: LEG MODIFICATIONS
Headstand 1
Shirshasana 1
(sheer-SHAHS-uh-nuh)
Also Known As: Supported Headstand (Salamba Shirshasana*), Bound Hands Headstand A (Baddha Hasta Shirshasana A)
Modification: 1. back view
2. side view
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
One-Legged Headstand 1
Eka Pada Shirshasana 1
(EY-kuh PUH-duh sheer-SHAHS-uh-nuh)
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Padayoragrai or Padayoragre (toes/feet)
Leg Contraction Knee Bend Pose in Headstand 1
Pada Akunchanasana in Shirshasana 1
(PUH-duh uh-kunch-uh-NAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: one knee bent toward the chest
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Upward Staff Pose in Headstand 1
Urdhva Dandasana in Shirshasana 1
(OORD-vuh duhn-DAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Half Headstand Pose (Ardha Shirshasana), Headstand B (Shirshana B)
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
HEADSTAND 1 ARM POSITION: VARIOUS LEG POSITIONS
Svastika Legs in Headstand 1
Pada Svastikasana in Shirshasana 1
(PUH-duh svuh-sti-KAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion, mild backbend
Drishti Point: Nasagrai or Nasagre (nose)
Leg Position of One-Legged King Pigeon 1 Version B in Headstand 1
Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 1
(PUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: both knees bent, one knee to the sky, other foot to the knee
Pose Type: inversion, mild backbend
Drishti Point: Nasagrai or Nasagre (nose)
Feet to Head Pose
Shirsha Padasana
(SHEER-shuh puh-DAHS-uh-nuh)
Pose Type: inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Angle Pose in Headstand 1
Baddha Konasana in Shirshasana 1
(BUH-duh ko-NAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Sideways Bound Angle Pose in Headstand 1
Parshva Baddha Konasana in Shirshasana 1
(PAHRSH-vuh BUH-duh ko-NAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion, side bend
Drishti Point: Nasagrai or Nasagre (nose)
Pose Dedicated to Hanuman in Headstand 1
Hanumanasana in Shirshasana 1
(huh-nu-mahn-AHS-uh-nuh in sheer-SHAH-suh-nuh)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Seated Angle Pose in Headstand 1
Upavishta Konasana in Shirshasana 1
(u-puh-VISH-tuh ko-NAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Upavista Konasana in Adho Mukha Vrikshasana, Upavista Konasana in Adho Mukha Vrksasana
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Leg Position of the Pose Dedicated to Garuda in Headstand 1
Pada Garudasana in Shirshasana 1
(PUH-duh guh-ru-DAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
HEADSTAND 1 ARM POSITION: LOTUS LEG POSITION
Upward Lotus in Headstand 1
Urdhva Padmasana in Shirshasana 1
(OORD-vuh puhd-MAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: 1. back view
2. side view
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Sideways Upward Lotus in Headstand 1
Parshva Urdhva Padmasana in Shirshasana 1
(PAHRSH-vuh OORD-vuh puhd-MAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion, twist
Drishti Point: Nasagrai or Nasagre (nose)
Embryo Pose in Headstand 1 Prep.
Pindasana in Shirshasana 1 Prep.
(pin-DAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: thighs parallel to the floor
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Embryo Pose in Headstand 1
Pindasana in Shirshasana 1
(pin-DAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: 1. knees to the triceps
2. knees to the chest
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
HEADSTAND 1 & 3 ARM POSITIONS: VARIOUS ARM AND LEG POSITIONS
One Hand Headstand 1
Eka Hasta Shirshasana 1
(EY-kuh HUH-stuh sheer-SHAHS-uh-nuh)
Modification: both knees bent toward the chest, one forearm on the floor
1. other arm straight, fingertips to the sky
2. other arm behind the back, fingertips pointing to the upper back
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Sideways Uneven Upward Staff Pose
Parshva Vishama Urdhva Dandasana
(PAHRSH-vuh VISH-uh-muh OORD-vuh duhn-DAHS-uh-nuh)
Modification: forearm to the floor in front of the face, palm down; legs parallel to the floor
Pose Type: inversion, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Leg Contraction Pose in Headstand 3
Pada Akunchanasana in Shirshasana 3
(PUH-duh uh-kunch-AHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: one leg straight and out to the side, other knee to the chest
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Leg Contraction Pose in Uneven Headstand (Fusion of Headstand 5 and Headstand 3 Arm Position)
Pada Akunchanasana in Vishama Shirshasana
(PUH-duh uh-kunch-AHS-uh-nuh in VISH-uh-muh sheer-SHAHS-uh-nuh)
Modification: one forearm to the floor, other elbow on top of the wrist, knee to the tricep on the same side
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
HEADSTAND 5 ARM POSITION: VARIOUS LEG POSITIONS
Leg Position of the Pose Dedicated to Garuda in Headstand 5
Pada Garudasana in Shirshasana 5
(PUH-duh guh-ru-AHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Leg Position of Cow Face Pose in Headstand 5
Pada Gomukhasana in Shirshasana 5
(PUH-duh go-muk-AHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: bottom knee to the opposite tricep
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Headstand 5
Shirshasana 5
(sheer-SHAHS-uh-nuh)
Also Known As: Tripod Headstand
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Frog Pose in Headstand 5
Mandukasana in Shirshasana 5
(muhn-doo-KAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Seated Angle Pose in Headstand 5
Upavishta Konasana in Shirshasana 5
(u-puh-VISH-tuh ko-NAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Tripod Headstand Same Angle Pose (Utripada Shirsha Samakonasana), Upavista Konasana in Shirshasana
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Leg Position of One-Legged King Pigeon 1 Version B in Headstand 5
Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 5
(PUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: knee to the tricep on the same side, other knee resting on the foot
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Revolved Leg Position of One-Legged King Pigeon 1 Version B in Headstand 5
Parivritta Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 5
(puh-ri-VRIT-tuh PUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: knee resting on the foot
1. top leg straight
2. top knee bent at 90 degrees
Pose Type: inversion, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
HEADSTAND 5 ARM POSITION: VARIOUS LEG PREP. POSITIONS
Headstand 5 Prep.
Shirshasana 5 Prep.
(sheer-SHAHS-uh-nuh)
Modification: one knee to the tricep, other foot to the floor on the side
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Crane Pose in Headstand 5 Prep.
Bakasana in Shirshasana 5 Prep.
(buh-KAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: knees on the triceps
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Side Crane Pose in Headstand 5
Parshva Bakasana in Shirshasana 5
(PAHRSH-vuh buh-KAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: knees together, knee to the opposite tricep
Pose Type: inversion, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
Embryo in the Womb Pose in Headstand 5
Garba Pindasana in Shirshasana 5
(guhr-buh-pin-DAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Side Rooster Pose in Headstand 5 Prep.
Parshva Kukkutasana in Shirshasana 5 Prep.
(PAHRSH-vuh ku-ku TAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: crown of the head on the floor
Pose Type: inversion, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
HEADSTAND 5 ARM POSITION: VARIOUS ARM POSITIONS BASED ON HEADSTAND 5 & VARIOUS LEG POSITIONS
Baby Cradle Pose in Headstand 5
Hindolasana in Shirshasana 5
(hin-do-LAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: Side 1: ankle to the inside of the elbow joint of the opposite arm, knee bent to the inside of the same arm, toes touching the floor.
Side 2: other knee bent to the side, heel toward the sitting bone
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Baby Cradle Pose in Headstand 5
Hindolasana in Shirshasana 5
(hin-do-LAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: Side 1: arm bent at 90 degrees, fingertips to the floor, knee to the elbow on the same side.
Side 2: arm bent at 90 degrees, palm flat on the floor, ankle to the inside of the elbow joint, toes lifted off the floor
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Extended Hand to Big Toe Pose in One Hand Headstand 5
Utthita Hasta Padangushtasana in Eka Hasta Shirshasana 5
(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in EY-kuh HUH-stuh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm and leg straight out, grabbing onto the big toe.
Side 2: arm bent 90 degrees, knee resting on the tricep on the same side
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
One-Legged Crane Pose 1 in One Hand Headstand 5
Eka Pada Bakasana 1 in Eka Hasta Shirshasana 5
(EY-kuh PUH-duh buh-KAHS-uh-nuh in EY-kuh HUH-stuh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm and leg straight out.
Side 2: arm bent 90 degrees, knee resting on the tricep on the same side
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
HEADSTAND 6 ARM POSITION: VARIOUS ARM POSITIONS BASED OFF HEADSTAND 6 & VARIOUS LEG POSITIONS
Extended Hand to Big Toe Pose in Uneven Headstand (Fusion of Headstand 5 and Headstand 6 Arm Position)
Utthita Hasta Padangushtasana in Vishama Shirshasana 5 & 6
(UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in VISH-uh-muh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm and leg straight out, grabbing onto the big toe
Side 2: arm bent 90 degrees, knee bent to the tricep on the same side
Pose Type: inversion, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands)
Crane Pose in Uneven Headstand (Fusion of Headstand 5 and Headstand 6 Arm Position)
Bakasana in Vishama Shirshasana 5 & 6
(buh-KAHS-uh-nuh in VISH-uh-muh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm straight out, fingertips to the floor, knee to the tricep.
Side 2: arm bent 90 degrees, knee bent to the tricep on the same side
Pose Type: inversion, forward bend
Drishti Point: Hastagrai or Hastagre (hands)
Headstand 6
Shirshasana 6
(sheer-SHAHS-uh-nuh)
Also Known As: Hands Free Headstand (Mukta Hasta Shirshasana)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Upward Staff Pose in Headstand 6
Urdhva Dandasana in Shirshasana 6
(OORD-vuh duhn-DAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: on the fingertips
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
HEADSTAND 7 ARM POSITION: VARIOUS ARM POSITIONS BASED OFF HEADSTAND 7 & VARIOUS LEG POSITIONS
Headstand 7A
Shirshasana 7A
(sheer-SHAHS-uh-nuh)
Also Known As: Spread Hands Headstand (Prasarita Hasta Shirshasana), Hands Free Headstand C (Mukta Hasta Shirshasana C)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Bound Angle Pose in Headstand 7B
Baddha Konasana in Shirshasana 7B
(BUH-duh ko-NAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Bound Angle Pose in Free Hands Headstand (Baddha Konasana in Mukta Hasta Shirshasana)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Leg Position of the Pose Dedicated to Garuda in Uneven Headstand (Fusion of Headstand 5 and Headstand 7 Arm Positions)
Pada Garudasana in Vishama Shirshasana 5 & 7A
(PUH-duh guh-ru-DAHS-uh-nuh in VISH-uh-muh sheer-SHAHS-uh-nuh)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
Upward Lotus Pose in Headstand 7B
Urdhva Padmasana in Shirshasana 7B
(OORD-vuh puhd-MAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Supported Lotus Headstand Pose (Salamba Padma Shirshasana), Upward Lotus Pose in Spread Hands Headstand (Urdhva Padmasana in Prasarita Hasta Shirshasana), Upward Lotus in Hands Free Headstand (Urdhva Padmasana in Mukta Hasta Shirshasana)
Modification: 1. neutral spine
2. backbend
Pose Type: 1. inversion
2. inversion, backbend
Drishti Point: Nasagrai or Nasagre (nose)
HEADSTAND 8 & 5 ARM POSITIONS: LEG STRAIGHT OUT TO THE SIDE
Leg to the Side Revolved Uneven Headstand (Fusion of Headstand 5 and Headstand 8 Arm Positions)
Parshva Pada Parivritta Vishama Shirshasana 5 & 8
(PAHRSH-vuh PUH-duh puh-ri-VRIT-tuh VISH-uh-muh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm bent at 90 degrees, palm flat on the floor, knee resting on the opposite elbow
Side 2: arm bent at 90 degrees, fingertips to the floor, leg straight out to the side
Pose Type: inversion, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)
Leg to the Side One Hand Headstand 5
Parshva Pada Eka Hasta Shirshasana 5
(PAHRSH-vuh PUH-duh EY-kuh HUH-stuh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm bent at 90 degrees, palm flat on the floor, knee resting on the same elbow
Side 2: arm straight, grabbing onto the shin of the leg, leg straight out to the side
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Leg to the Side Revolved One Hand Headstand 5
Parshva Pada Parivritta Eka Hasta Shirshasana 5
(PAHRSH-vuh PUH-duh puh-ri-VRIT-tuh EY-kuh HUH-stuh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm bent at 90 degrees, palm flat to the floor, leg straight out to the side
Side 2: arm straight up to the sky, knee resting on the opposite tricep
Pose Type: inversion, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands), Nasagrai or Nasagre (nose)
Leg to the Side Revolved One Hand Headstand 8
Parshva Pada Parivritta Eka Hasta Shirshasana 8
(PAHRSH-vuh PUH-duh puh-ri-VRIT-tuh EY-kuh HUH-stuh sheer-SHAHS-uh-nuh)
Modification: Side 1: arm bent at 90 degrees, fingertips to the floor, leg straight out to the side
Side 2: arm straight out to the side, knee resting on the opposite tricep
Pose Type: inversion, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands), Nasagrai or Nasagre (nose)
HEADSTAND 8 ARM POSITION: VARIOUS LEG POSITIONS
Feet Spread Intense Stretch Pose in Headstand 8
Prasarita Padottanasana in Shirshasana 8
(pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Feet Spread Full Forward Bend in Headstand 8
Modification: fingertips on the floor
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Revolved Leg Position of One-Legged King Pigeon 1 Version B in Headstand 8
Parivritta Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 8
(puh-ri-VRIT-tuh PUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Modification: palms flat on the floor
Pose Type: inversion, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
Headstand 8
Shirshasana 8
(sheer-SHAHS-uh-nuh)
Modification: knees resting on the triceps, ankles crossed
1. hands apart, elbows touching, fingertips to the floor
2. hands together, elbows together, palms flat on the floor
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)
HEADSTAND 2 ARM POSITION: LOTUS
Upward Lotus Pose in Headstand 2
Urdhva Padmasana in Shirshasana 2
(OORD-vuh puhd-MAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Also Known As: Upward Lotus in Hands Bound Headstand (Urdhva Padmasana in Baddha Hasta Shirshasana)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
SHOULDERSTAND: BOTH LEGS STRAIGHT—DIFFERENT ARM POSITIONS
Inverted Pose Dedicated to Mythological Khimi Karani Pond
Viparita Khimi Karanyasana
(vi-puh-REE-tuh kuh-HEE-mee kuh-ruh-NEE-uhs-uh-nuh)
Also Known As: Inverted Lake Seal (Viparita Karani Mudra), Half Whole Body Pose (Ardha Sarvangasana)
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Supported Whole Body Pose
Salamba Sarvangasana
(SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hands Bound Supported Whole Body Pose
Baddha Hasta Salamba Sarvangasana
(BUH-duh HUH-stuh SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Unsupported Whole Body Pose
Niralamba Sarvangasana
(nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nabhi, Nabhicakre, or Nabi Chakra (belly button)
SHOULDERSTAND: ONE LEG UP, ONE LEG DOWN
Leg Contraction Pose in Supported Whole Body Pose
Pada Akunchanasana in Salamba Sarvangasana
(PUH-duh uh-kunch-AHS-uh-nuh in SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Modification: one knee bent toward the forehead
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Supported Whole Body Pose
Eka Pada Salamba Sarvangasana
(EY-kuh PUH-duh SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: One-Legged Plow Pose (Eka Pada Halasana), Shoulderstand
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Sideways Supported Whole Body Pose
Parshva Eka Pada Salamba Sarvangasana
(PAHRSH-vuh EY-kuh PUH-duh SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SHOULDERSTAND: ONE LEG UP, ONE LEG DOWN—DIFFERENT ARM POSITIONS
One-Legged Unsupported Whole Body Pose
Eka Pada Niralamba Sarvangasana
(EY-kuh PUH-duh nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Modification: both hands to the calf of the bottom leg
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Extended Hand to Big Toe Pose in Unsupported Whole Body Pose
Utthita Hasta Padangushtasana in Niralamba Sarvangasana
(UT-ti-tuh HUH-stuh puhd-ahng-goosh-tahn-AHS-uh-nuh in nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
One-Legged Unsupported Whole Body Pose
Eka Pada Niralamba Sarvangasana
(EY-kuh PUH-duh nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Modification: both arms along the sides of the torso
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Half Bound Inverted Tortoise Pose
Ardha Baddha Viparita Kurmasana
(UHR-duh BUH-duh vi-puh-REE-tuh koor-MAHS-uh-nuh)
Pose Type: inversion, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SHOULDERSTAND: GARUDA LEGS
Leg Position of the Pose Dedicated to Garuda in Hands Bound Supported Whole Body Pose
Pada Garudasana in Baddha Hasta Salamba Sarvangasana
(PUH-duh guh-ru-DAHS-uh-nuh in BUH-duh HUH-stuh SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Modification: knees toward the forehead
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Leg Position of the Pose Dedicated to Garuda in Hands Bound Supported Whole Body Pose
Pada Garudasana in Baddha Hasta Salamba Sarvangasana
(PUH-duh guh-ru-DAHS-uh-nuh in BUH-duh HUH-stuh SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Modification: legs extended toward the sky
Pose Type: inversion, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Leg Position of the Pose Dedicated to Garuda in Supported Whole Body Pose
Pada Garudasana in Salamba Sarvangasana
(PUH-duh guh-ru-DAHS-uh-nuh in SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SHOULDERSTAND: BOUND ANGLE & LOTUS
Bound Angle Pose in Whole Body Pose
Baddha Konasana in Sarvangasana
(BUH-duh ko-NAHS-uh-nuh in suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Lotus in Whole Body Pose
Urdhva Padmasana in Salamba Sarvangasana
(OORD-vuh puhd-MAHS-uh-nuh in SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Lotus in Whole Body Pose
Urdhva Padmasana in Salamba Sarvangasana
(OORD-vuh puhd-MAHS-uh-nuh in SAH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Modification: arms straight to the back, palms on the floor
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Lotus in Unsupported Whole Body Pose
Urdhva Padmasana in Niralamba Sarvangasana
(OORD-vuh puhd-MAHS-uh-nuh in nir-AH-luhm-buh suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Inverted Ear Pressure Raised Up Lotus Pose
Viparita Karnapida Urdhva Padmasana
(vi-puh-REE-tuh kuhr-nah-PEED-uh OORD-vuh puhd-MAHS-uh-nuh)
Pose Type: inversion
Drishti Point: Nasagrai or Nasagre (nose)
SHOULDERSTAND: LOTUS—BACKBEND & FORWARD BEND
Intense Lotus Peacock Prep.
Uttana Padma Mayurasana Prep.
(ut-TAHN-uh PUHD-muh muh-yoor-AHS-uh-nuh)
Also Known As: Intense Front Body Stretching and Rejuvenating Lotus Pose (Purvottana Padma Sarvangasana)
Modification: knees off the floor, fists to the lower back
Pose Type: inversion, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Upward Lotus Pose in Whole Body Pose
Urdhva Padmasana in Sarvangasana
(OORD-vuh puhd-MAHS-uh-nuh in suhr-vuhng-GAHS-uh-nuh)
Also Known As: Shoulderstand
Modification: 1. thighs parallel to the floor, elbows bent
2. arms straight
Pose Type: inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Embryo Pose in Whole Body Pose
Pindasana in Sarvangasana
(pin-DAHS-uh-nuh in suhr-vuhng-GAHS-uh-nuh)
Also Known As: Inverted Embryo Pose (Viparita Pindasana), Embryo Pose in Plow Pose (Pindasana in Halasana), Shoulderstand
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
SHOULDERSTAND: LOTUS—KNEES ON THE FLOOR
Lotus Pose in Plow Pose
Padmasana in Halasana
(puhd-MAHS-uh-nuh in hul-AHS-uh-nuh)
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Sideways Embryo Pose in Whole Body Pose
Parshva Pindasana in Sarvangasana
(PAHRSH-vuh pin-DAHS-uh-nuh in suhr-vuhng-GAHS-uh-nuh)
Also Known As: Side Embryo Pose (Parshva Pindasana), Embryo Pose in Plow Pose (Pindasana in Halasana), Shoulderstand
Pose Type: inversion, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose)
SHOULDERSTAND: EAR PRESSURE POSE—FEET ON THE FLOOR
Inverted Tortoise Pose
Viparita Kurmasana
(vi-puh-REE-tuh koor-MAHS-uh-nuh)
Modification: 1. grabbing onto the feet
2. palms to the floor, fingertips facing to the back
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Bound Inverted Tortoise Pose
Baddha Viparita Kurmasana
(BUH-duh vi-puh-REE-tuh koor-MAHS-uh-nuh)
Pose Type: inversion, forward bend, binding
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
SHOULDERSTAND: EAR PRESSURE POSE—FEET OFF THE FLOOR
Ear Pressure Pose Prep.
Karnapidasana Prep.
(kuhr-nah-pee-DAHS-uh-nuh)
Modification: knees to the temples, palms to the lower back
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Ear Pressure Pose Prep.
Karnapidasana Prep.
(kuhr-nah-pee-DAHS-uh-nuh)
Modification: one hand to the lower back; other arm up over the head, elbow bent, fingertips to the floor; both knees bent, one knee to the elbow of the front arm, heel of the other foot toward the sitting bone
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Ear Pressure Pose
Karnapidasana
(kuhr-nah-pee-DAHS-uh-nuh)
Modification: both knees bent, feet off the floor; arms straight behind the back and off the floor, palms up
Pose Type: inversion, forward bend, balance
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
SHOULDERSTAND: EAR PRESSURE POSE—HEELS TO THE SITTING BONES, GRABBING ONTO THE SHINS
Ear Pressure Pose
Karnapidasana
(kuhr-nah-pee-DAHS-uh-nuh)
Modification: both heels to the sitting bones, grabbing onto the ankles, elbows bent
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
SHOULDERSTAND: EAR PRESSURE POSE—KNEES ON THE FLOOR—DIFFERENT ARM POSITIONS
Ear Pressure Pose
Karnapidasana
(kuhr-nah-pee-DAHS-uh-nuh)
Modification: palms to the lower back
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Sideways Ear Pressure Pose
Parshva Karnapidasana
(PAHRSH-vuh kuhr-nah-pee-DAHS-uh-nuh)
Also Known As: Side Contraction Pose (Parshva Akunchanasana)
Modification: palms to the lower back
Pose Type: inversion, forward bend, twist
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Hands Bound Ear Pressure Pose
Baddha Hasta Karnapidasana
(BUH-duh HUH-stuh kuhr-nah-pee-DAHS-uh-nuh)
Modification: fingers interlocked
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Shivalinga Pose
Lingasana
(ling-GAHS-uh-nuh)
Also Known As: Ear Pressure Pose (Karnapidasana)
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Bound Hands Shivalinga Pose
Baddha Hasta Lingasana
(BUH-duh HUH-stuh ling-GAHS-uh-nuh)
Also Known As: Ear Pressure Pose (Karna Pidasana)
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Ear Pressure Pose
Karnapidasana
(kuhr-nah-pee-DAHS-uh-nuh)
Modification: grabbing onto the heels
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
PLOW POSE: LEGS STRAIGHT AND TOGETHER—DIFFERENT ARM POSITIONS
Plow Pose
Halasana
(huh-LAHS-uh-nuh)
Modification: palms to the lower back, toes pointed to the front
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Plow Pose
Halasana
(huh-LAHS-uh-nuh)
Modification: fingers to the toes, palms up
Pose Type: inversion, forward bend
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Plow Pose
Halasana
(huh-LAHS-uh-nuh)
Modification: arms straight to the back, palms on the floor
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bound Hands Plow Pose
Baddha Hasta Halasana
(BUH-duh HUH-stuh huh-LAHS-uh-nuh)
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
PLOW POSE: LEGS TO THE SIDE & LEGS WIDE APART
Sideways Plow Pose
Parshva Halasana
(PAHRSH-vuh huh-LAHS-uh-nuh)
Modification: palms to the lower back
Pose Type: inversion, forward bend, twist
Drishti Point: Nabhi, Nabhicakre, or Nabi Chakra (belly button)
Hands Bound Feet Spread Wide Intense Stretch Pose in Plow Pose
Baddha Hasta Prasarita Padottanasana in Halasana
(BUH-duh HUH-stuh pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in huh-LAHS-uh-nuh)
Also Known As: Hands Bound Feet Spread Wide Full Forward Bend in Plow Pose
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
PLOW POSE: ONE LEG STRAIGHT, ONE LEG BENT
One-Legged Elbow to Knee Plow Pose
Eka Pada Kurpara Janu Halasana
(EY-kuh PUH-duh kuhr-PAH-ruh JAH-nu hul-AHS-uh-nuh)
Modification: one hand to the lower back; other arm up over the head, elbow bent, fingertips to the floor; knees together, one leg straight; knee to the elbow, other knee bent, heel to the sitting bone
Pose Type: inversion, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Reclined Upward Foot Thunderbolt Pose
Supta Urdhva Pada Vajrasana
(SUP-tuh OORD-vuh PUH-duh vuhj-RAHS-uh-nuh)
Also Known As: Half Bound Lotus Pose in Whole Body Pose (Ardha Baddha Padmasana in Sarvangasana), Shoulderstand
Modification: 1. front side view
2. back side view
Pose Type: inversion, forward bend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
