Asanas Flashcards
Mountain/Tadasana
Feet Hip Width Ground 4 corners of feet into Earth Shoulders away from ears Lift Knee Caps Draw in chin
Goddess/Deviasana
Wide Stance (3-4 ft)
Both feet and legs turn out 45 degrees
Lift toes and press 4 corners of feet into Earth, release toes
Navel to spine
Shoulders relaxed
Arms to your sides, parallel to Earth, palms up
Bend elbows 90 degrees, turn palms forward
Exhale, bend knees and lower pelvis
Knees over ankles
Kneecaps same direction as toes
Warrior 2/Virabhadrasana 2
Wide stance Back foot 45 degree; front foot forward Front Heel to back arch alignment Lift knees Exhale, bend knee over ankle, keeping middle toes facing forward Release tailbone down as you lift torso up Inhale raise arms to shoulder height Shoulders relax Navel to spine
Warrior 1/Virabhadrasana 1
Wide stance Back foot 45 degrees Front heel in line with back arch Exhale, bend front knee over ankle Middle toes of front leg forward Energetically draw feet to each other Release tailbone and lift torso Shoulders away from ears Inhale arms to shoulder height, parallel to Earth Navel into spine Anchor into back heel
Extended Side Angle/Parshvakonasana
From Warrior 2:
Feet and heel grounded
Bend torso laterally over your Right thigh
Rest Right arm on your Right thigh
Left arms on hip
Front knee over ankle, body creating diagonal line from heel to crown
Lengthen along line and rotate chest
Navel to spine
Bring Left arm to the sky and follow your diagonal line
Rotate pink side of hand down (palms to Earth)
Gaze up
Bring Right hand down to Earth (if you choose)
Triangle/Trikonasana
Wide stance
Right foot at 90 degrees, Left at 30 degrees
Anchor into back heel
Activate your legs by lifting knee caps
Lift your ribs evenly
Bring Left arm to Left hip
Bring Right arm up and out to shoulder height
Keep sides of your torso even and parallel to the Earth
Guide your Right arm to the wall in front of you, while hinging your torso over your leg
Bring your torso down (as far as you can), don’t curve your waist/ribs
Navel to spine
Place Right hand on shin/block/inside of outer leg
Press into the back foot and lengthen lower waist
Rotate chest and extend Left arm straight up
Energetically push your arms away from one another
Head to Knee/Parshvottanasana
Feet 3-4 feet apart
Right foot at 90, Left heel at 60
Front heel to back heel aligned (or a bit wider if needed)
Press into 4 corners of your feet evenly
Hands to hips, rotate hips and exhale bringing them both to facing front
Inhaling as they come to the front
Lift knee caps/activate thighs
Release tailbone down to create space in low back
Inhale, grounding feet into Earth and lengthen through Crown
Navel to spine
Hands in prayer or behind back
Gently arch back/neck and keep head aligned with spine
Exhale and flex forward, hinge hips
Slowly descend, lengthening spine with each inhale
Cat/Cow
Sandharasana/Marjariasana
Come to Table Top
Wrists under shoulders and knees under hips
Tent palms (pressing each finger and base of hand into Earth)
Shoulders away from ears
Chest wide
Press into Earth and rotate biceps forward
Microbend in elbows
Press knees and tops of feet into Earth
Lengthen crown to tailbone
Inhale Cow/Exhale Cat
Chattaranga Dadasana
Front table, wrists under shoulders and knees under hips
Spread fingers wide, pressing down to Tent palm
Biceps face front, microbend in elbows
Widen your shoulders and bring them down away from your ears
Lengthen from tailbone to crown
Extend Left leg straight back, Right Leg back, curling toes and extending through your heel
Head to Knee (Standing)/Parshvottanasana
Feet 3-4 feet apart
Right foot at 90, Left heel at 60
Heel to Heel alignment (or a bit wider if needed)
Create strong foundation by pressing 4 corners of feet evenly into Earth
Hands to your hips and rotate hips
Exhale, hips so each side faces front, inhale as they open to the side
Lift knee caps
Release tailbone down to create space in your low back
Press feet into Earth and lengthen through crown
Navel to spine
Hands in prayer/behind back
Shoulders away from ears
Open chest
Inhale, grounding feet and lengthening spine
Exhale ,flex forward hinging at hips
Slowly descent, lead with hear, lengthen spine with each inhale and deepen your bend on exhales
Down Dog/Adho Mika Svanasana
Begin in table, shoulders above wrists and hips above knees
Spread fingers wide, press through base of palms and fingers (tent palms)
Exhale, curling toes under.
Left sits bones/hips high into the air, your heel raised from the floor while keeping your knees bent
Peddle feet
Press tailbone up and back creating long line from wrists to coccyx
Gaze between your feet
If your spine is rounding bend your knees a bit
Create a long line of energy from wrists to tailbone
Press hands into Earth and rotate biceps forward
Widen shoulders to create space between them
Chair/Utkatasana
From mountain, lift and spread toes, grounding 4 corners of your feet
Set toes down, feet active
Lift knee caps, draw shoulders away from ears and widen to create space
Exhale, bend knees and lower as if you were sitting on a chair
Navel to spine
Hands rise above head, in line with torso
Chin back slightly
Inhale, drawing breath up from your tailbone to crown of head
Exhale the air back down and release any tension in body
Staff/Dandasana
Begin in a seated position, legs extended in front of you
Place hands on Earth next to your hips, fingers facing forward
Ground sits bones and keep torso upright and tall
Press out through the heels to activate thighs
Lift knee cap, drawing toes back towards you and drawing thighs up
Rotate thighs inward
Lengthen torso and lift rib cage
Chine slightly back, gaze forward, lift crown
Inhale and bring arms overhead with palms turned towards each other
Boat/Paripura Navasana
Begin seated, knees bent and soles of feet on floor hip width apart
Lengthen spine and lean back slightly so your torso and thighs create the shape of a V
Keep your core engaged, lift your legs parallel to ground
You can hold back of your thighs for support
When you feel balanced, bring arms in front of you at shoulder height
Extend through finger tips and draw upper arms back and into shoulders
Chin in slightly, gaze forward
Straighten legs and stretch through your heels
Flex your feet and pull your toes towards your body
Keep your legs and feet hip width apart
Upward Facing (Supine) Plank/Purvottasana
Begin in staff, bring your hands 1 hand length back
Tent palms
Shoulders away from ears
Widen shoulder blades creating space in the back body by rotating/pressing your forearms towards each other
Press hands into Earth and lengthen your spine
Exhale and press the soles of your feet into the Earth
Inhale and lift your hips, grounding the soles of your feet
Neck, head rest downward behind you
Rotate thighs inward
Knee to Chest/Apanasana
Begin laying on back with your knees bent and soles of feet on ground
Feet hip width
Arms at sides, palms down
Tuck chin to lengthen C spine
Ground sacrum into Earth
Bring Right knee to your chest, interlacing fingers around your shin and just
below the knee
Extend your Left leg out along the Earth, keeping pelvis pressed into Earth
Press through the Left heel and draw your toes towards your knee
Yogi Squat/Malasana
From Mountain, lift up heels and come onto your toes
Bend knees into a squat keeping heels up
Thighs come hip width and parallel to Earth
Torso stays vertical and is perpendicular to Earth
Namaste hands
Shoulders relaxed away from ears
Extend arms out at shoulder level with your palms facing each other
Balance and then separate your knees, placing hands on Earth in front of you
Feet turned out so you can rest your heels on the ground/a prop
Bring hands into prayer and press upper arms against inner thighs
Inner thighs press against your arms
Lengthen spine tailbone to crown
Gaze forward/down in front of you
Release to Uttasana
Bound Angle/Buddha Konasana
Begin cross legged, hands on knees
Brings soles of feet together
Kneels fall out to sides
With your hands down, draw your heels in towards your inner thighs
If your knees are higher than your hips or if your back rounds, sit on a prop
Cow’s Head/Gomukasana
Start in Table
Cross your RIGHT knee behind your LEFT knee
Press them together
Bring feet apart and press tops of feet into the Earth
Navel to Spine, sit back
Ground your sits bones
Knees should stack (one on the other)
(For better alignment, can rotate LEFT calf upward)
Hold your feet with your thumbs
Keep your hips level and torso forward
Squeeze your thighs and press feet into Earth
Lift ribs and lengthen spine
Raise your RIGHT arm and bend your elbow
Bring that palm to the middle of your upper back (between shoulder blades)
Now press your RIGHT elbow down with your LEFT hand
Bring the back of your LEFT hand to your back and grasp RIGHT hand
Shoulders down and back
Pigeon/Kapotasana
From table… Modified Pigeon (C): Bring your RIGHT knee forward and place it by your RIGHT hand Place RIGHT shin on the Earth Navel to spine Even hips, draw RIGHT hip back and LEFT hip forward Lengthen low back Lift through crown Shoulders down Widen shoulders to create space
Full Pigeon:
Now lift RIGHT buttock a bit and bring out the RIGHT foot
Bring that foot forward and rest butt back on the ground
Lengthen through LEFT leg
Move RIGHT shin forward so it’s parallel to your body
Flex the RIGHT ankle by pulling toes toward knee
Raise torso up
Thunderbolt/Vajrasana & Hero/Virasana
Sit in a kneeling position, hands on thighs
(Blanket/bolster between heels/butt if needed)
Press shins into Earth
Navel to Spine
Lengthen Crown
Open Chest
Hold knees/thighs with wide fingers
For Virasana (Hero):
If no strain on knees, ankles, hips, then
Lift hips up off heels and separate your feet
Bring your knees together and roll your calves outward
Sit in this space between your heels
Even pelvis, ground sits bones
Press shins down, top of feet down
Press knees forward and picture them coming out of hip joints to make space
Hold knees/thighs
Draw shoulders down
Runner’s Lunge/Ashva Sanchalasana
From Table…
Bring RIGHT foot up to inside of your RIGHT hand
Knee over ankle, RIGHT thigh parallel to Earth
Raise fingers so you’re on your fingertips
Lift torso off thigh
Shoulders above wrist, hands shoulder-width
Shoulders down, open chest, space between shoulder blades
Press into hands, draw upper arms back into your shoulders
To stabilize your RIGHT leg, lift up the RIGHT toes while grounding the sole of the foot and hugging the bones with your muscles
Tuck your LEFT toes and press your heel back, press back of thigh upward
Draw RIGHT hip back, LEFT forward a bit
Tuck chin
Press LEFT heel back and RIGHT shin forward
Lengthen from heel to crown
Engage legs, don’t splay out knee
Seated Spinal Twist/Ardha Matsyendrasana
Sit cross-legged, RIGHT leg in the front
(If your knees are higher than your hips, then sit on a block)
Place the sole of your RIGHT foot on the ground, in front of your RIGHT hip
Point toes forward
Bring LEFT heel to touch your RIGHT hip
LEFT knee will naturally slide towards your midline
Now bring sole of RIGHT foot to the outside of your LEFT thigh
Right toes align with your LEFT knee
Interlace your fingers around your RIGHT shin, just under the knee
Navel to spine, ground sits bones, lift ribs, lengthen from crown
Press hands and shin against each other
Hit in the thigh to lengthen your spine
Ground your RIGHT foot into the Earth, lift toes, toes face front
Shin perpendicular to Earth, as much as is comfortable
Now wrap the LEFT elbow crease around the front of your RIGHT knee
Begin to twist to the RIGHT
Place your RIGHT hand on the floor behind you, palm by sacrum
Fingers point backward
(Shoulder leveled-use prop if needed)
Full pose:
Bring LEFT arm outside RIGHT thigh
Press upper arm and thigh against each other
Inhale, lengthen spine and exhale, deepen twist
Twist with your core, not your arms
Rotated Head to Knee/Parivritta Janushirshasana
Begin in a seated straddle
Bring the sole of your RIGHT foot onto inner LEFT thigh
Rotate your upper body so they face the RIGHT (bent) knee
Engage core and LEFT leg, toes
Slide your LEFT hand down the LEFT leg, lengthen torso
Put the left hand onto the ground inside of your LEFT leg
Press the LEFT arm into the thigh
Press RIGHT hand into RIGHT thigh, while pressing LEFT into LEFT thigh (this opens shoulder backward)
Rotate rib cage open
Press through LEFT heel, tuck chin
RIGHT hand to base of your skull to bring your RIGHT elbow back to open shoulder, begin to bend and align RIGHT shoulder over LEFT
Inhale, grounding sits bones and exhale twisting while lowering torso
Extend RIGHT arm over LEFT leg
Mariachi Twist/Parivritta Marichyasana
Begin in staff
Bend RIGHT knee and place sole of foot by sits bones
Interlace fingers around the (RIGHT) shin, thigh to belly
Press through your LEFT heel, flex toes towards you
Twist to the RIGHT (by holding the knee in the crook of your arm)
Put your RIGHT hand behind you (sacrum), fingers pointing back
Inhale, lengthen and Exhale, deepen twist
Full pose: Bring LEFT upper arm to outside of the RIGHT thigh
Knee of Ground Supine Twist/Jathara Parviartanasana
Lay back with knees bent and feet on the ground
Shoulders down
Shift hips to the RIGHT a bit
Extend LEFT leg out, flex toes to you
Place the sole of your RIGHT foot onto your LEFT thigh (above the knee)
Shoulders both stay on ground
Twist RIGHT knee over to the ground, LEFT hand on it’s thigh
Revolved Wide Legged-Forward Fold/Parivritta Prasarita Padottanasana
Wide leg stance with hands on hips
Lift toes, press 4 corners of foot into earth, lower toes
Hinge forward to flat back, crown to wall
Inhale, lengthen through Crown, Exhale press hips backward
Look down and place hands to the floor
Center RIGHT hand on the ground, under your head and press hand
Ground feet
LEFT palm on sacrum
Engage core and rotate torso open to your LEFT
Inhale, lengthen from tailbone to head
Exhale, deepen twist
Crocodile/Makarasana
Lay on stomach Legs hip width, tops of feet grounding Navel to spine Send tailbone to heels to lengthen spine Head on folded arms
Sphinx/Makarasana
Lay on stomach, feet hip width
Arms shoulder width, bring your elbows under your shoulders
Forearms parallel on the floor, grounding
Navel to spine
Tailbone releases down, lengthening spine
Chest, head up, gaze forward, open heart
Cobra/Bhujangasana
Lay on stomach, feet hip width, forehead down, arms straight out
Navel to spine
Tailbone draws down to lengthen spine
Bend elbows and place hands on ground, right under shoulders
Fingers wide and middle finger pointing forward
Upper arms hug your ribs
Press hands forward, elbows press back
Shoulders down, open chest, space between elbows
Inhale, grounding body and lengthen spine, lift chest (using back muscles)
Locust/Shalabhasana
Lay on stomach, feet hip width, arms by sides, chin/forehead on Earth
Palms under body so backs of them are under pubic bone
Navel to spine, tailbone releases to heels to lengthen low back
Shoulders away from ears, widened to create space
Inhale, lengthen RIGHT leg to a comfy height
Toes point to ground, exhale lower leg
Flex RIGHT foot, even hips, LEFT leg grounding
For Full Pose: Use core, back, glute strength to lift both legs, toes point away from hips, soften face tension
Bow/Dhanurasana
Lay on stomach, feet hip width, arms by sides
Navel to spine, release sacrum to lengthen back
Half Bow: Rest head on LEFT forearm, press forearm into Earth and lift head
Bend RIGHT knee and reach back with same hand to hold it’s ankle
Flex that ankle, point toes down, press shin back and lift chest
Full Bow:
With both legs on Earth, engage core and bend knees, heels to butt
Reach back and hold ankles from outside edges
Pelvis grounding
Flex ankles, point toes down
Press shins back, lift chest and head
Lift thighs, press soles of feet upwards
Thighs parallel
Bridge/Setubandhasana
Lay on back, feet hip width, knees bent
Bring heels to butt and arms to sides
Shoulders and palms down
Do 4 part pelvis lift:
Inhale, pressing sacrum down and arching low back
Exhale, engage core and ground low back, tucking tailbone
With tailbone tucked, inhale and lift spine 1 disc at a time coming to 1/2 bridge
Exhale, release
Full: Walk shoulders down, lift up in pose, anchor feet down
Clasp hands under body and press arms and feet down
Wheel/Chakrasana
Lay on back, arms on sides, bend knees, feet on Earth hip-width
Heels to sits bones
Raise arms up, bend elbows placing palms down a bit wider than your shoulders, behind head
Fingers spread and pointing towards shoulders
Engage muscles, press hands/feet into Earth, lift hips and back
Use arm strength to lift shoulders, put crown on earth, lift toes, roll in thighs
Engage muscles, press feet and hands down, straighten arms to lift head
Camel/Ustrasana
Come to knees, feet width, hands on hips
Hands to low back, fingers point down
Base of palms cup ridge of pelvis
Shoulders down, broad chest
Engage core, glues and press down into knees and tops of feet, while lifting
Your ribs out of your pelvis
Exhale and press your hips forward while you arch back to lengthen spine
Thighs, pelvis press forward
Pelvis should be over your knee
Lift sternum and lengthen through crown creating space in front/back body
Tuck toes, put hands on back and cup heels with palms
For full pose rest tops of your feet on earth
If neck hurts, bring chin to chest
Fish/Matsyasana
Lay on back, knees bent, arms to sides, palms down
Pressing palms into ground, engage core and gluteus
Place hands under butt with palms up
Extend legs, keeping them together
Ground sacrum and arms
Lift chest and head
Crown goes lightly backward down to Earth
Adjust elbows to lift your chest to the point that your neck is comfortable
Flex feet, toes point to you
Lift kneecaps, press through heels
Ground sits bones and forearms
Half Moon/Ardha Chandrasana
From mountain, lifting toes and kneecaps
Press 4 corners of feet into group
Navel to spine, releasing sacrum down to lengthen spine
Inhale arms up, with each exhale arch to the LEFT side and bring along
The RIGHT side body
Keep openness on LEFT side body by lengthening the LEFT waist
Ching back, gaze forward
Pose of Infinity/Anantasana
Lay on RIGHT side and bend your RIGHT arm to rest your head on
Ground the LEFT hand in front of solar plexus
Lengthen your body (Bend RIGHT knee if you need balance)
Align the RIGHT elbow with your torso and LEFT leg
Flex feet, toes pointing to your knee
Bring LEFT knee into chest, hold the big toe with fingers of LEFT hand
Extend the leg up
Shoulders down, face relaxed, press through the LEFT heel
