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Asanas II Flashcards

1
Q

Balancing Table

A

Dandayamna Bharmanasana

Don-DA-yaa-Mon-Braah-ma-AHS-uh-nuh

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2
Q

Boat

A

Paripurna Navasana

Paripuna = complete Nava = boat, Asana = pose

par-ee-POOR-nah nah-VAHS-anna

Strengthens the core, hip flexors, upper back muscles, and quadriceps Stretches the hamstrings. Improves balance

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3
Q

Bound Angle (Cobbler’s Pose, Butterfly Pose)

A

Baddha Konasana

(Baddha = bound Kona = angle)

BAH-duh cone-AHS-uh-nuh

Stretches the hips, inner thighs, and knees

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4
Q

Bow

A

Dhanurasana

(Dhanu = bow Asana = pose)

DAAH-noor-AHS-uh-nuh

Stretches the chest, arms, upper back, shoulders, ankles, and quads Strengthens the upper back, spine, legs, and arms

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5
Q

Bridge

A

Setu Bandha Sarvangasana

(Setu = bridge Bandha = lock Anga = body Asana = pose)

set-uu bahn-daah sar-vahn-gAHS-uh-nuh

Stretches the chest and shoulders. Strengthens the core, hips, quads, calves, and ankles

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6
Q

Camel

A

Ustrasana

(Ustra = camel Asana = pose)

oosh-STRAHS-uh-nuh

Stretches the shoulders, chest, and hips. Strengthens the lower back, shoulders, abs, and glutes

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7
Q

Cat / Cow

A

Marjaryasana Bitilasana

(Marjari = cat Bitil = cow)

mar-jar-ee-AHS-anna, beeh-til-AHS-uh-nuh

Stretches the spine and shoulders
Strengthens the abs and back
Improves circulation and digestion by massaging internal organs

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8
Q

Chair

A

Utkatasana

(Utkata = strength or power Asana = pose)

Oot-kah-tahs-uh-nuh

Strengthens the quads, glutes, abs, and ankles
Stretches the ankles, shins, and shoulders Increases heart rate and helps to build body heat

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9
Q

Chaturanga

A

Chaturanga Dandasana

(Chatur = four Anga = limb Danda = staff)

chah-tuur-ANGH-uh dahn-DAHS-uh-nuh

Strengthens the arms, shoulders, chest, and abs

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10
Q

Child

A

Balasana

(Bala = child Asana = pose)

Bah-lahs-anna

Stretches the spine, shoulders, ankles, hips, and neck Releases tension in the shoulders and back

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11
Q

Cobra

A

Bhujangasana

(Bhujanga = serpent Asana = pose)

boo-jung-GAHS-uh-nuh

Strengthens the shoulders and glutes Stretches the chest, shoulders, abs, and neck

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12
Q

Cow Face

A

Gomukhasana

(Go = cow Mukha = face Asana = pose)

go-mookh-AHS-uh-nuh

Stretches the shoulders, arms, hips, ankles, thighs, and chest

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13
Q

Crescent Lunge

A

Anjaneyasana

(Anjaneya = salutation Asana = pose)

AHN-jah-nay-AHS-uh-nuh

Stretches the hip flexors, chest, ankles, and quadriceps
Strengthens the hamstrings, glutes, and quadriceps

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14
Q

Dancer ‘Lord of the Dance’

A

Natarajasana

(Nata = dancer Raja = king Asana = pose)

Naat-ah-raj-AHS-uh-nuh

Stretches the chest, shoulders, hamstrings, calves, spine, and hips
Strengthens the ankles and shoulders

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15
Q

Dolphin

A

Ardha Pincha Mayurasana

(Ardha = half Pincha = feathers Mayura = peacock)

Are-dah pin-cha ma-yu-ra-AHS-uh-nuh

Stretches the shoulders, calves, ankles, and hamstrings
Strengthens the shoulders, upper back, arms, core, and legs

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16
Q

Downward Dog

A

Adho Mukha Svanasana

(Adho = down Mukha = face Svana = dog)

AH-doh MOO-kah shwan-Nahs-uh-nuh

Stretches the calves, hamstrings, arms, and glutes
Strengthens the arms, core, and glutes

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17
Q

Eagle

A

Garudasana

(Garuda = eagle Asana = pose)

gahr-ood-AHS-uh-nuh

Strengthens the arms, legs, knees, and ankles
Stretches the shoulders and upper back

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18
Q

Easy

A

Sukhasana

(Sukh = easy Asana = pose)

Sue-kahs-uh-nuh

Strengthens the back
Stretches the hips, knees, ankles, and thighs

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19
Q

Extended Side Angle

A

Utthita Parsvakonasana

(Utthita = extended Parsva = side Kona = angle)

oo-TEE-tah parsharv-cone-AHS-uh-nuh

Stretches the thighs, ribs, abs, and shoulders
Strengthens the abs, quads, calves, obliques, and ankles

20
Q

Goddess: ‘Fierce Angle Pose’ or ‘Goddess Squat’

A

Utkata Konasana

(Utkata = power Kona = angle Asana = pose)

ot-kah-tah cone-AHS-uh-nuh

Strengthens the hip flexors, thighs, ankles, calves, and hips
Stretches the thighs and hips

21
Q

Half Moon

A

Ardha Chandrasana

(Ardha = half Chandra = moon Asana = pose)

ARD-uh chan-DRAHS-uh-nuh

Strengthens the outer thighs, quads, ankles, and glutes
Stretches the hamstrings, calves, chest, shoulders, and hips Improves balance and coordination

22
Q

Half Way Lift (‘Monkey Pose’ or ‘Half Standing Forward Fold’)

A

Ardha Uttanasana

(Ardha = half Ut = intense Tan = stretch)

ARD-uh ooh-tuhn-AHS-uh-nuh

Stretches the hamstrings, spine, ankles, and calves
Strengthens the spine

23
Q

Happy Baby

A

Ananda Balasana

(Ananda = happiness Bala = child Asana = pose)

ah-Naan-duh bah-LAHS-uh-nuh

Stretches the spine, hips, and groin

24
Q

High Lunge ‘High Crescent Lunge’

A

Ashta Chandrasana

(Ashta = eight Chandra = moon Asana = pose)

ah-SHTAH chahn-DRAH-sa-nuh

Stretches the hip flexors, chest, and quadriceps
Strengthens hamstrings, glutes, and quadriceps

25
Lizard
Utthan Pristhasana (Utthan = deep stretch Pristha = back of the body) oot-ten prees-thahs-uh-nuh Stretches the hips, quads, ankles, and hamstrings
26
Locust
Salabhasana (Salabha = locust Asana = pose) sha-la-BAHS-uh-nuh Stretches the chest, spine, arms, and ankles Strengthens the chest, arms, spine, calves, and thighs
27
Mountain
Tadasana Tada = mountain Asana = pose tah-DAHS-uh-nuh Strengthens the ankles, feet, thighs, calves, abs, and spine
28
Pigeon “King Pigeon Pose”
Rajakapotasana Raja = king Kapota = pigeon Asana = pose RAH-ja-KA-poh-TAHS-uh-nuh Stretches the hips, groin, and leg muscles
29
Plow
Halasana Hala = plow Asana = pose hah-LAHS-uh-nuh Stretches the neck, shoulders, and back Relaxes the mind and relieves stress
30
Pyramid (Intense side stretch)
Parsvottanasana Parsva = side, Ut = intense, Tan = stretch, Asana = pose PARshov-oh-tahn-AHS-uh-nuh Stretches the chest, shoulders, hamstrings, calves, spine, and hips Strengthens the ankles and shoulders
31
Reverse Warrior
Viparita Virabhadrasana Viparita = reverse Asana = pose va-par-ee-tah veer-ah-bah-DRAHS-uh-nuh Stretches the groin, hips, side body, and pelvis
32
Corpse Pose
Savasana Sava = corpse Asana = pose shah-VAHS-uh-nuh Calms the nervous system Relaxes the mind and body Refocuses and energizes the mind
33
Seated Forward Fold
Paschimottanasana ``` Paschima = west Ut = intense Tan = stretch Asana = pose ``` PAH-shee-moh-ton-AHS-uh-nuh Strengthens the abs and spine Stretches the shoulders, arms, ankles, hamstrings, and calves
34
Seated Spinal Twist
Ardha Matsyendrasana Ardha = half, Matsya = fish, Indra = ruler, Asana = pose ARD-uh MAHT-see-ehn-DRAHS-uh-nuh Stretches the spine, shoulders, neck Strengthens the core
35
Wide Leg Seated Straddle
Upavistha Konasana ``` Upavistha = seated Kona = angle Asana = pose ``` oo-pah-VEESH-tha-cone-AHS-uh-nuh Strengthens the ankles and lower back Stretches the hips, groin, hamstrings, calves, ankles, and spine
36
Side plank
Vasisthasana Vasistha = excellent Asana = pose vah-sis-Tosh-uh-nuh Strengthens the wrists, shoulders, obliques, core, arms, and spine
37
Standing Forward Fold
Uttanasana Ut = intense Tan = stretch Asana = pose oot-tan-AHS-uh-nuh Stretches the back, calves, glutes, hamstrings, and hips
38
Reclined Spinal Twist
Jathara Parivartanasana Jathara = abdomen Parvartana = revolve Asana = pose JUT-ah-are-uh par-ree-VAart-tuh-nuh-suh-nuh Stretches the spine, shoulders, torso, lower back, and hips
39
Three legged dog
Eka Pada Adho Mukha Svanasana Eka = One, Pada = leg, Adho = down, Mukha = face Svana = dog Asana = pose Ek-PAda-ah-doo-Moo-kah-Shwan-nah-sun-uh Stretches the shoulders, arms, hips Strengthens the shoulders, arms, legs, hips, and ankles
40
Tree
Vrksasana Vrksa = tree Asana = pose vrik-SHAW-SA-nah Stretches the hips, ankles, and feet Strengthens the ankles, quads, abs, and calves Helps improve balance
41
Triangle
Trikonasana Tri = three Kona = angle Asana = pose trick-koh-NAH-suh-nuh Strengthens the legs, core, and ankles Stretches the obliques, shoulders, hamstrings, ankles, and feet
42
Upward Facing Dog
Urdhva Mukha Svanasana Urdhva = upward, Mukha = face, Svana = dog, Asana = pose urd-va-Moo-kah-shwan-AHS-uh-nuh Strengthens the legs and glutes Stretches the groin, legs, ankles, shoulders, arms, and chest
43
Warrior I
Virabhadrasana I Virabhadra = powerful mythical warrior Asana = pose Veer-ah-bha-dras-uh-nuh Stretches the arms, ankles, shoulders, back, and legs Strengthens the ankles, feet, arms, and back
44
Warrior II
Virabhadrasana II Virabhadra = a powerful mythical warrior Asana = pose Veer-ah-bha-dras-uh-nuh Strengthens the shoulders, quads, and hamstrings Stretches the hips, calves, and shoulders
45
Warrior III
Virabhadrasana III Virabhadra = a powerful mythical warrior Asana = pose Veer-ah-bha-dras-uh-nuh Strengthens the abs, quads, hamstrings, glutes, ankles, and shoulders Stretches the hips, groin, hamstrings, quads, ankles, and shoulders
46
Wheel
Urdhva Dhanurasana ``` Urdhva = upward Dhanu = bow Asana = pose ``` OORD-vaa-DAHN-yoor-AHS-uh-nuh Stretches the chest, spine, hips, abs, shoulders, ankles, and calves Strengthens the spine, quads, shoulders, wrists, and abs
47
Wide Legged Forward Fold
Prasarita Padottanasana ``` Prasarita = expanded, Pada = leg Ut = intense, Tan = stretch Asana = pose ``` Prah-suh-REE-tuh-pah-doh-tanh-AHS-UH-nun Strengthens the ankles and lower back Stretches the hips, groin, hamstrings, calves, ankles, and spine

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