Ashtanga Standings Flashcards
1
Q
Standing pose
A
Samasthiti
2
Q
Mountain pose
A
Urdhva Hastasana Chin Straight Shoulder relax Navel in n up Kneecaps lifted up to keep thighs engaged
3
Q
Standing forward bend
A
Uttanasana
Head hang down
Don’t lock knees
Engage quads
4
Q
Standing half forward bend
A
Ardha(half) uttanasana(intense stretch)
spread weight equal n more on toes
Quads engaged
Navel in
5
Q
Chaturanga
A
Chaturanga Toes shift the weight forward Lift n engage quads Navel in Elbows n should lined Elbows in Neck n spine lined
6
Q
Upward facing
A
Urdhva mukha(face) svanasana
Gaze at third eyes
Draw shoulder towards each others
Knees off the mat
7
Q
Down dog
A
Adho mukha svanasana Belly in n up Tailbone up n back Knees pushing back Heels pressing down
8
Q
A
Pada Hastasana
9
Q
A
Utthita Trikonasana
D. hand ✋
10
Q
A
Padangusthasana
11
Q
A
Parivritta Trikonasana
12
Q
A
Uthitta (extended) Parsvakonasana
13
Q
A
Prasarita (spread out) Padottanasana
D-nose
14
Q
A
Parsvo(side)ttanasana(intense stretch)
15
Q
A
Utthita (extended) Hasta Padangusthasana
16
Q
A
Ardha(half)baddha(bound)padmottanasana( intense lotus 🪷 pose)
D. Nose
