Yoga Asana

Half Lord of Fishes Pose

In Sanskrit, ardha means “half,” matsyendra is “king of fishes,” and asana refers to “pose.”

Some Key Points:

• Initiate the twist using abdominal muscles.

• Lift the pelvis with a block or blanket to find a neutral spine, if needed.

Boat Pose

The name of this posture comes from the Sanskrit words nava meaning "boat” and asana meaning “pose.”

Some Key Points:

• Plantarflex the foot.

• Use bandhas.

Bound Angle Pose

The name of this posture comes from the Sanskrit words baddha meaning “bound,” kona meaning “angle,” and asana, meaning “pose” or “posture.”

Some Key Points:

• Put blocks under the knees if it hurts hips.

• Options to forward fold or recline with this pose.

Bow Pose

The Sanskrit name for this pose comes from the words dhanur meaning “bow,” and asana meaning “posture” or “seat.”

Some Key Points:

• Reach for any part of the leg you can reach, or use a strap.

• The full expression of this pose requires a certain range of motion in the shoulder joint, hip flexors, quads, and opening in the chest.

Bridge Pose

This pose is translated as bridge from Sanskrit. Setu meaning “bridge,” bandha meaning “bound,” and asana meaning “posture or seat.”

Some Key Points:

• Lengthen the back of the neck and gently press the back of the neck into the floor.

• Do not look side-to-side with your neck in this position.

Camel Pose

Ustrasana comes from the Sanskrit words uṣṭra meaning “camel,” and asana meaning “posture.”

Some Key Points:

• This is an intense backbend.

• This is a heart-opener and can sometimes generate emotional release.

Chair Pose

In Sanskrit, parivrtta means “revolved,” utkata means “powerful or intense,” and asana refers to “pose.”

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Some Key Points:

• Lifting your torso and arms builds strength in arms, shoulders, and back.

• Strengthens the lower body while stretching the upper back.

Child’s Pose

Bala in Sanskrit means “child.”

Some Key Points:

• Knees can be together or wide.

• Arms can be stretched long; biceps next to the ears to open the chest and shoulders.

Cobra

This name comes from the Sanskrit root bhujanga meaning “snake” or more specifically, “cobra,” and asana meaning “posture” or “seat.” Many yoga postures are named after animals. When the body is flat against the mat and the upper body slightly lifted, the form looks like a cobra.

Some Key Points:

• Slide shoulder blades gently down the ribcage.

• Press into the palms in order to assist the spine in elongation.

Crow Pose

Crow Pose gets its name from the Sanskrit word baka which means “crane” and the pose is thought to resemble a crane wading in the water.

Some Key Points:

• Press into fingers, and lift the center of the palm so as to not collapse into the arm joints.

• Squeeze inner thighs into the outside of elbows.

Cow Face Pose

The name of this posture comes from the Sanskrit words go meaning “cow,” mukha meaning “face” or “main,” and asana meaning “posture” or “seat.”

Some Key Points:

• Use a strap or arm variations as seen above.

• When the left leg is on top, the right arm is next to the ear, and vice versa.

Dancing Shiva

This pose is offered to Lord Shiva. Natarajasana, or King Dancer Pose (Also known as Dancing Shiva), is the embodiment of King Nataraja, a depiction of Shiva, the God of destruction. Shiva represents change.

Some Key Points:

• Drishti is key.

• This is a back-bending pose.

Dolphin Pose

Ardha Pincha Mayurasana is directly translated in English as “half feather peacock pose” from Sanskrit, but it is most commonly referred to as Dolphin Pose in the West.

Some Key Points:

• Press into the forearms.

• You can put your forearms on blocks.

Downward Facing Dog Pose

The name comes from the Sanskrit words adhas meaning “down,” mukha meaning “face,” svana meaning “dog,” and asana meaning “posture” or “seat.”

Some Key Points:

• Press into the pointer finger and thumb so as not to collapse in the arm joints.

• External rotation is at the shoulder; supination is in the forearm.

Eagle Pose

Garudasana is named after a divine creature. Garuda is a huge, mythical bird with the golden body of a man, a white face, red wings, and an eagle's beak. He is the king of the bird community, the enemy of snakes, and the friend of humans. Garuda is the vehicle of Lord Vishnu, the aspect of divinity which sustains the universe and takes birth as a man.

Some Key Points:

• Squeeze the legs together.

• It doesn’t matter if you can’t wrap the ankles.

Ease Pose

The name of this posture is derived from the Sanskrit words sukha meaning “pleasure” or “comfort,” and asana meaning “pose.”

Some Key Points:

• Put blocks under the knees if it hurts hips.

• Prop the hips on a blanket or bolster to balance the pelvis, if needed.

Fish pose

This pose is offered to the great avatar of Vishnu, matsya, or “fish” in Sanskrit

Half moon Pose

The name comes from the Sanskrit words ardha meaning “half”, chandra meaning “moon”, and asana meaning “posture” or “seat”

Some Key Points:

• Drishti can change to create differing effects and comfort in the neck.

• Begin with the top arm on the hip.

Happy Baby pose

In Sanskrit, ananda means “Bliss” and bala means “child.”

Some Key Points:

• Great way to open the hips.

• Reach for any part of the leg you can grab.

Head to knee pose

In Sanskrit, parivrtta means “revolved,” janu means “knee,” and shirsa represents the “head.”

Some Key Points:

• If the hands don’t reach the foot, use a strap.

• A gentle tucking of the tailbone helps to deepen.

Low Lunge Pose

This pose means Son of Anjani.

Anjani Myth

Anjana is the mother of Hanuman. Hanuman, the superhero of the epic Ramayana, was a member of the Banar tribe. His father is Vayu—the wind—conceived when Vayu offered Anjana, Hanuman’s mother, a spoonful of the magic Payasam (milk pudding).

Some Key Points:

• Palms can be together or apart.

• Squeeze the back glutes to deepen the stretch on the back hip flexor.

Marichi's Pose

These twists are dedicated to the great sage Marichi.

Some Key Points:

• This is a specific massage for the internal organs.

• If a bind is not accessible, you can use a strap or just reach without binding.

Mountain Pose

The name of this posture comes from Sanskrit words tada meaning “mountain,” and asana meaning “pose.”

Some Key Points:

• Stabilizing posture.

• Good to ease in the practices.

One-Leg Folded Forward Bend

The name comes from several Sanskrit words: triang meaning “three limbs,” mukha meaning “face,” eka meaning “one,” pada meaning “foot,” paschima meaning “west” or “back of the body,” uttana meaning “intense stretch,” and asana meaning “seat or posture.”

Some Key Points:

• Be very careful with the bent knee.

• If needed, use a prop underneath the hips, such as a blanket, bolster, or block, to protect the knees.

Pigeon Pose

The name of this posture comes from five (5) words in Sanskrit: eka meaning “one,” pada meaning “foot” or “leg,” raja meaning “king,” kapota meaning “pigeon,” and asana meaning “pose.”

Some Key Points:

• Make sure to dorsiflex the ankle of the bent knee to protect the knee.

• Drawing the heel of the bent knee toward the groin reduces torque on the knee.

Rabbit Pose

The name comes from the Sanskrit words sasaka which means “rabbit” and asana meaning “posture” or “seat.”

Some Key Points:

• Do not turn the head left or right when in this pose.

• Hips are lifted.

Reclined Hand to Toe

The Sanskrit name for this pose comes from four words: supta meaning “reclining,” pada meaning “foot,” angusta meaning “big toe,” and asana meaning "posture."

Some Key Points:

• Reach for any attainable part of the leg, or use a strap.

• Using a bent leg is an option.

Reclined Spinal Twist Pose

Some Key Points:

• Play with the angle of the arm to change the stretch.

• Neck position is optional; for a deeper twist, look over the opposite shoulder.

Reverse Plank Pose

Purvottanasana translates from Sanskrit to “Intense East Stretch.”

Some Key Points:

• This requires a lot of opening in the shoulders.

• Fingers can point toward the feet or away from the feet depending on shoulder comfort.

Revolved Chair Pose

In Sanskrit, parivrtta means “revolved,” utkata means “powerful or intense,” and asana refers to “pose.”

Some Key Points:

• Use all the bandhas here to optimize this posture.

• If the elbows don’t meet the outer knee, keep the hands at heart center and imagine the twist.

Revolved Head to Knee Pose

In Sanskrit, parivrtta means “revolved,” janu means “knee,” and shirsa represents the “head.”

Some Key Points:

• If the hands don’t reach the foot, use a strap.

• A gentle tucking of the tailbone helps to deepen.

Revolved Side angle Pose

The name comes from the Sanskrit words parivrtta meaning “revolved,” parsva meaning "side or flank," kona meaning "angle," and asana meaning "posture."

Some Key Points:

• Be mindful of taking care of the knee and the back leg as you twist.

• Engage uddiyana bandha here to deepen into the twist.

Revolved Triangle Pose

The name comes from the Sanskrit words parivrtta meaning “revolved,” tri meaning "three,” kona meaning "angle," and asana meaning "posture."

Some Key Points:

• Work your way into the twist in a series of movements (which we will demonstrate in class).

• No forcing here.

Root to Rise

The name for this asana comes from the Sanskrit word urdhva meaning "upward," hasta meaning "hands," and asana meaning "posture."

It is the first posture of Surya Namaskara (Sun Salutation) and lifts the body to honor the energy of the sun.

Some Key Points:

• Stretches the sides of the body, spine, shoulders, armpits, and belly.

• Creates space in the chest and lungs.

Seated forward fold

This name comes from the Sanskrit root paschima meaning "west" or "the back of the body," uttana, meaning "intense stretch," and asana meaning "posture" or "seat."

Some Key Points:

• Play with flexing and extending the knees to change location of stretch.

• Play with a lengthened spine and rounded spine.

Seated Wide-Leg Forward Fold Pose A

The name for this asana comes from the Sanskrit words upavistha meaning “seated, sitting,” and kona meaning “angle.”

Some Key Points:

• Effective hamstring and groin stretch.

• Draw toes toward the knees.

Seated Wide-Legged Forward Fold Pose B

The name for this asana comes from the Sanskrit words upavistha meaning “seated, sitting,” and kona meaning “angle.”

Some Practice internally and externally rotating

Some Key Points:

• in the hips for shifting the stretch.

• Lift through the crown.

Side Angle Pose

The name comes from the Sanskrit words parsva meaning "side or flank," kona meaning "angle," and asana meaning "posture."

Some Key Points:

• Reach the knife edge of the back foot toward the ground.

• Press the front forearm into the thigh so as to not collapse into the shoulder joint.

Square Pose

The name of this posture is made up of the combination of the Sanskrit words agni meaning “fire,” stambha meaning “statue,” and asana meaning “seat” or “posture.”

Some Key Points:

• Dorsiflex the ankles to protect the knees.

• Option to forward fold or alternate one leg at a time.

Staff Pose

The name of this posture comes from the Sanskrit words daṇḍa meaning “stick” or “staff” and asana meaning “seat” or “posture.”

Some Key Points:

• This is a very active pose.

• Engage bandhas.

Standing Forward Fold Pose

The Sanskrit word Uttanasana comprises ut meaning “intense,” “powerful,” or “deliberate,” and the verb tan meaning to “stretch,” “extend,” or “lengthen.”

Some Key Points:

• No forcing here.

• You can bend your knees and rest your torso on your thighs. As gravity works its way on the spine, begin to gently extend the legs and feel the shift of where the stretch occurs.

Standing Hand to Big Toe Pose A B C D

The name comes from the Sanskrit words utthita meaning “stretched,” hasta meaning “hand,” padangustha meaning “big toe,” and asana meaning “pose.”

Some Key Points:

• Use bandhas.

• Bend lifted leg to work on strengthening.

Sugar Cane Pose

Ardha Chandra Chapasana translates from Sanskrit words ardha meaning “half,” chandra meaning “moon,” chap meaning “bow,” and asana meaning “posture.”

Some Key Points:

• This is an open-hip pose.

• Neck is long.

Thunderbolt Pose

The name of this posture comes from the Sanskrit words vajra which means “thunderbolt” or “diamond” and asana meaning “seat” or “posture.”

Some Key Points:

• If the ankle hurts in this level of plantarflexion, roll a blanket or yoga mat and place it under the ankle.

• You can also curl the toes under to stretch the plantar surface of the feet.

Tree Pose

Tree Pose, or Vrksasana, is a standing balancing posture. In Sanskrit, “vriksa or vriksha means “tree” and asana means “pose” or “posture.”

Some Key Points:

• Anchor your right foot firmly on the ground while your other foot rests on the opposite inner ankle or thigh.

• The hands can be on the hips, at the heart in Anjali Mudra (prayer hands), or extended over the head.

Triangle Pose

In Sanskrit, utthita means “one side,” tri means “three,” and kona means “angle,” and asana means "posture."

Some Key Points:

• As you move to the side, only go as far as you can maintain a lengthened spine. Once you start to curve the spine that is the edge.

• Rotate the neck to find the optimal comfort and drishti for your body.

Upward facing Dog

The name for this asana comes from the Sanskrit words urdhva meaning “up,” mukha meaning “face,” svān meaning “dog,” and asana meaning “pose.”

Some Key Points:

• IMPORTANT: the thighs and hips must be off the mat, and legs super active if you want to straighten the arms all the way as shown above; otherwise, the discs of the spine become compressed and susceptible to damage.

• Neck is elongated: drishti is 45 degrees.

Warrior 1

Virabhadrasana is the Sanskrit name of a series of poses named after a powerful warrior in Hindu mythology, Virabhadra. Virabhadra is an incarnation of Shiva, created to destroy Daksha, the son of Brahma. Daksha opposed the marriage of Shiva to his daughter, Sati, and cut her off from the family. Sati, not being able to bear the suffering, ends up killing herself. In his grief, Shiva created Virabhadra to exact revenge.

Some Key Points:

• This is a closed-hip posture.

• Be mindful of different body shapes and joint sizes when anchoring the back foot: no forcing of the joints

Warrior 2

Virabhadrasana is the Sanskrit name of a series of poses named after a powerful warrior in Hindu mythology, Virabhadra. Virabhadra is an incarnation of Shiva, created to destroy Daksha, the son of Brahma. Daksha opposed the marriage of Shiva to his daughter, Sati, and cut her off from the family. Sati, not being able to bear the suffering, ends up killing herself. In his grief, Shiva created Virabhadra to exact revenge.

Some Key Points:

• Drishti is over the middle finger of the front arm.

• Back foot is parallel to the back edge of the mat or turned in slightly.

Warrior 3 Pose

Virabhadrasana is the Sanskrit name of a series of poses named after a powerful warrior in Hindu mythology, Virabhadra. Virabhadra is an incarnation of Shiva, created to destroy Daksha, the son of Brahma. Daksha opposed the marriage of Shiva to his daughter, Sati, and cut her off from the family. Sati, not being able to bear the suffering, ends up killing herself. In his grief, Shiva created Virabhadra to exact revenge.

Some Key Points:

• Strengthens and stretches the legs and ankles.

• Improves balance and strength.

Wide Leg Forward Fold

In Sanskrit, Prasarita Padottanasana literally means “spread-out-feet, intense stretch.”

Some Key Points:

• Rotating the toes toward or away from the midline can change the stretch on the hamstring.

• Play with the distance between the feet to get your optimal stretch for the day.