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

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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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HANDSTAND, LEG CROSSED OVER: GARUDA LEGS & HALF LOTUS

Leg Position of the Pose Dedicated to Garuda in
Downward Facing Tree Pose

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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

Book Title Page

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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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Headstand 5

Shirshasana 5

(sheer-SHAHS-uh-nuh)

Also Known As: Tripod Headstand

Pose Type: inversion

Drishti Point: Nasagrai or Nasagre (nose)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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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)

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