Asanas Flashcards
Mountain
Tadasana
Forward fold
Uttanasana
Low lunge
Vanarasana
Upward dog
Urdva mukha svanasana
Cobra
Bhujangasana
Downward dog
Adho mukha svanasana
Warrior 1
Virabhadrasana 1 front knee over ankle ground down back of heel square hips off back leg straight tuck pelvis under shoulders down
Chair
Utkatasana
Triangle
Trikonasana bring your hand to earth; ankle; shin spin torso to sky extend arms in opposite directions broaden through your collarbone ground your feet right hip back heart forward gaze up at your hands
Separate leg head to knee
Parsvottanasana
if back heel is not on ground step back foot closer to front
use blocks to stabilize
bring head closer to knee
Extended side angle
Parsvakonasana
elbow to knee or bring hand to ground but only if not crunching your side
bend deeper into front knee
spin torso to sky
Tree
Vriksasana bring weight into right foot bring foot to shin; thigh; but not knee push foot into leg; leg into foot palms to heart fingertips up to sky open knee up draw knee to wall behind tuck your pelvis under soft shoulders away from ears
Dancer
Natarajasana lift left foot grab inner edge of foot with same arm reach other arm up kick foot into hand lean forward with hips squared
Eagle
Garudasana start in chair pose thigh over thigh toes touch ground; lift toes; wrap leg around lengthen spine; hips low lift elbows up and hands away from face hug legs and arms in right leg over; right arm under left leg over; left arm under
Balancing half moon
Ardha chandrasana left front corner of mat (hand can be on block) lift right leg up and parallel to ground stack hips so right is on top of left toes face opposite wall right hand to sky move right shoulder back look up at right hand
Pigeon pose
Eka pada raja kopotasana
Butterfly
Baddha konasana
Reclined butterfly
Supta baddha konasana
Frog
Mandukasana
Split
Hanumanasana
Squat
Malasana
Fish
Matsyasana
Camel
Ustrasana
Bow
Dhanurasana
Bridge
Setu bandha sarvangasana
Wheel
Urdvha dhanurasana
Seated angle forward fold
Upavista konasana
Head to knee
Janusirshasana
Twisted head to knee
Parivritta janusirshasana
Seated forward bend
Pashimottasana
Seated spiral twist
Ardha matsyendrasana
Knee down twist
Jathara parivartanasana
Sepárate leg forward fold
Prasarita padottanasana
Rotated separate leg forward fold
Parivritta prasarita padottanasana
Shoulder stand
Sarvangasana
Plow
Halasana
Headstand
Sirshasana
Crow
Bakasana
Warrior 2
Virabhadrasana 2 track right knee toward right pinky toe scoop pelvis under shoulders directly over hips push into back foot shoulder blades down
Balancing poses
grounding – foundation
point of focus
Warrior 3
Virabhadrasana 3 inner thigh towards sky point toes down and lift heel higher palms to heart; arms forward; fingertips behind square hips off parallell to earth reach heart and crown of head forward gentle bend in standing knee you can bring blocks to hands
parivritta
revolved; rotated; turn around
prasarita
extended; wide
pada
foot
jathar
abdomen
parivarta
turning
sirsa
head
