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Yoga Asana Cues > Basic Poses > Flashcards

Basic Poses Flashcards

1
Q

Child’s Pose

(Balasana)

A

Big toes touching

Knees wide apart

Arms stretch forward

Hips release back and down toward heels

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2
Q

Mountain Pose

(Tadasana)

A

Even weight between toes & heels

Tailbone down

Side waists lengthens

Collarbone expands

Front ribs soften

Gaze forward

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3
Q

Extended Mountain Pose

(Utthita Hastasana)

A

Soles of feet ground down

Arms extend up, palms facing inward

Finger tips reach toward ceiling

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4
Q

Plank

A

Palms press into the mat

Arms straight, not locked

Shoulders stack over wrists

Balls of feet anchor into floor

Thighs engage

Body is in one straight line

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5
Q

Warrior 1

(Virabhadrasana 1)

A

Front foot faces forward, knee bent directly above the ankle

Back foot at 45-degree angle, press the outer edge of foot into the mat

Square chest and shoulders to the front of the mat, hips follow

Arms reach toward ceiling

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6
Q

Warrior 2

(Virabhadrasana 2)

A

Front foot faces forward, knee bent over ankle

Back foot is parallel with back edge of the mat or turns slightly inward

Hips and chest face long side of mat

Shoulders stack above hips

Finger tips reach out wide

Gaze forward

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7
Q

Chair

(Utkatasana)

A

Big toes together, heels slightly apart

Sink hips back and down

Arms extend forward, framing ears (option for arms in cactus or hands at heart)

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8
Q

Table Top

A

Hips over knees

Shoulders over wrists

Elbows are straight but not locked

Long neutral spine

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9
Q

Cat / Cow

A

Cat:
Round upper back to ceiling
Crown of head and tailbone drop

Cow:
Belly lowers
Crown of head and tailbone lift

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10
Q

Three Legged Dog

A

From downward facing dog:
Hands press evenly into ground

Keep hips square to the mat

One leg lifts up and back

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11
Q

Downward facing dog

(Adho Mukha Svanasana)

A

Hands shoulder-distance apart, index fingers parallel to each other

Feet hips-distance apart, Heels release back and down

Head hangs freely

Hips lift up and back

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12
Q

Crescent Lunge

A

Front knee bends over ankle, back leg straight

Ball of back foot grounds into mat

Back thigh is actively engaged

Side waists lengthens

Fingertips reach toward ceiling

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13
Q

Reverse Warrior

(Viparita Virabhadrasana )

A

From Warrior 2:
Keep legs and hips as they are

Front palm flips to face ceiling

Fingertips draw an arch up and back

Side body lengthens

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14
Q

Side Angle

(Utthita Parsvakonasana)

A

From Warrior 2:
Keep legs exactly as they are

Torso shifts forward

Front elbow rests on thigh or hand rests on a block or ground

Top arm reaches above shoulder

Chest rotates up toward ceiling

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15
Q

Eagle

(Garudasana)

A

Feet together, knees bent

Standing leg roots into ground

One leg lifts and crosses over the other with foot wrapped behind calf

Hips sink back and down

Spine lengthens

Arms twist in similar bind or hands on opposite shoulders

Elbow lift to shoulder height

Gaze forward

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16
Q

Tree

(Vrksasana)

A

Feet together, legs straight but not locked

Shift weight to one side

Other leg lifts and foot lands on the opposite inner calf or thigh

Body in one straight line (hips above knees, shoulders above hips)

17
Q

Bridge

(Setu Bandha Sarvangasana)

A

Back on mat

Knees bent with heels against glutes so that fingertips graze heels

Feet ground into mat

Hips lift up

Upper arms tuck beneath torso

Hands interlace or palms press into mat

Chest lifts toward chin

Option - keep distance between hip bones and lower ribs consistent before/after lifting hips

18
Q

Reclined Bound Angle

(Supta Baddha Konasana)

A

Back on mat

Soles of the feet touch, knees spread open wide

19
Q

Happy Baby

(Ananda Balasana)

A

Back on mat, knees bent into chest

Hands grasp outside of feet or ankles

Knees spread open wide

Ankles stack above knees

Lengthen spine to ground

20
Q

Supine Twist

(Supta Matsyendrasana)

A

Back flat on mat

One leg lifts to chest, squeeze to armpit

Knee crosses over torso to opposite side

Hips twist and arms extend wide

Option to gaze toward outstretched arm

21
Q

Corpse

(Shavasana)

A

Back flat on mat

Feet hips-distance apart or wider

Arms lie slightly away from your body, palms face up

Shoulders, neck, and face relax

Body becomes heavy and softens into the ground

22
Q

Low Plank

(Chaturanga)

A

From high plank:
Body shifts forward slightly so shoulders are slightly past wrists

Elbows bend toward a 90-degree angle

Core engages

23
Q

Baby Cobra

A

Belly and chest flat on mat

Hands press into mat underneath shoulders

Inhale, chest lifts up and forward

Shoulder blades draw together

24
Q

Upward Facing Dog

A

If lying down:

Palms next to ribs

Feet untuck so tops of feet press into the mat

Inhale, chest lifts up and forward

Shoulder blades draw together

Hips and knees hover slightly above mat

Yoga Asana Cues (1 decks)

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