GINGER’s Yoga Asanas Sanskrit Flashcards
Learn Sanskrit names
Siddhasana
Accomplished Pose
used for meditation
avoid if you have sciatica or sacral infections
good for those who cannot reach lotus pose yet
Sukhasana
Easy Seat
use for meditation
Avoid if you have knee or hip injuries
Dandasana
Staff
strengthens back
no known contraindications
Paschimottanasana
Forward Bend
flexibility
no known contraindications
good for diabetics, digestion, and female reproductive organs
Janu Sirsasana
Head to knee
flexibility
sooths heart and mind and ideally preformed on empty stomach
no known contraindications
Vajrasana
Thunderbolt (aka Diamond)
used for meditation
most effective after a meal, aids in digestion, good for sciatica and low back problems
CONTRAINDICATIONS: severe knee pain and recent surgery of legs or waist
Pregnant women should keep knees apart to avoid stress on the abdomen.
Baddha Konasana
Bound Angle aka Cobbler’s Pose aka Butterfly when knees are moved up and down
flexibility
can allievate sciatica
CONTRAINDICATIONS: groin, hip or knee injury or menstruating women.
Those with high blood pressure and heart problems should do this with caution.
Padmasana
Lotus
use for meditation
contraindications: knee, hip, sacral pain or injury or sciatica
Ardha Matsyendrasana
Half Spinal Twist aka Half Lord of the Fishes
flexibility
Keeps spine young, massages organs, improves digestion
Contraindications: rib, knee or hip injury
Gomukhasana
Cow Face
flexibility
benefits stiff back and shoulders, backaches, and sexual ailments and helps with sciatica
Adho Mukha Svanasana
Downward Facing Dog
inversion
often balasana (child’s pose) is used afterwards to normalize and redistribute blood
contraindications: shoulder or wrist injury
Akarna Dhanurasana
Archer’s Pose
flexibility
CONRAINDICATIONS: disk prolapse in lower spine or recent surgeries or injury of the spine, shoulders, hips or arms.
Anahatasana
Puppy aka Heart Melting
soothes the heart
do not strain to get chest on floor
contraindications: neck, shoulder, knee, back or thigh injury or surgery
Ananda Balasana
Happy Baby
hip opener and relaxes the mind
contraindications: knee or hip injury or pregnant
Anjaneyasana
Low Lunge (aka Half Moon in some yogic schools)
strength and flexibility
improves digestion and concentration
contraindications: knee and hip injury and high blood pressure
Ardha Chandrasana
Half Moon
balance and strength
release stress and ease menstrual pain
CONTRAINDICATIONS: ankle, knee, wrist, upper arm, waist or shoulder injury or any recent surgeries or blood pressure problems.
Ardha Kapotasana
Half Pigeon
opens hips and flexibility
alleviates sciatica
contraindications: knee or hip injury
Ashtavakrasana
Eight Angle
balancing and strength
Contraindications: any sprain, injury, or surgery of shoulders, arms, wrists, hips, or legs or weak forearms
Baddha Padmasana
Locked Lotus
meditation
contraindications: sciatica, knee injury, or pregnancy
Bakasana
Crane
balance and strength
Contraindications: weak or injured wris, shoulder or arm, high blood pressure, or cerebral thrombosis
Dandayamana Bharmanasana
Balancing Table Top
strength and balancing
relieve stress and tension
Contraindications: knee or wrist injuries or any recent surgeries anywhere
Balasana
Child’s Pose
emotional and mental relaxation
contraindications: knee or low back injury or high blood pressure
Bhadrasana
Gracious Pose
meditation
Activates Mooladhara (root) chakra and reduces fatigue
Contraindications: knee problems
Bharadvajasana
Sitting Twist
flexibility
good for sciatica, digestion, and pregnant women
contraindications: low back injury, back or spine surgery
Bhujangasana
Cobra
backbend and strengthen and flexibility
Contraindications: abdominal surgery, spine or hip injury, or pregnancy
Bidalasana
aka Marjariasana
Cat
Flexibility of the spine
Contraindication: knee, neck or spine problems
Brahmacharyasana
Celibate’s Pose
strength
strengthen abdominals and conserve sexual energy
Contraindications: shoulder, wrist and arm problems
Chakrasana
Wheel
backbend and strength
stimulates thyroid
Contraindications: cardiac problems, high blood pressure, vertigo and recent surgeries
Chaturanga Dandasana
Four Limbed Staff Pose aka Low Plank
balance and strength
contraindications: any problem
Dhanurasana
Bow
backbend and strength
improves digestion and corrects stooping posture
countraindications: back injury
Makara Adho Mukha Svanasana
Dolphin Plank
balance and strength
core strengthening
contraindications: shoulder, arm, neck and hip injuries or abdominal surgery
Eka Pada Adho Mukha Svanasana
One legged downward facing dog
inversion, balancing, flexibility, and strength
nourishes brain and relieve headaches
contraindications: high blood pressure and vertigo
Eka Pada Bakasana
One Legged Crane
inversion, balance and strength - strengthens core
Contraindications: high blood pressure, cerebral thrombosis, arm, wrist and shoulder injuries
Eka Pada Koundinyasana
One Legged Pose of Sage Koundinya
balance and strength
contraindications: arm, shoulder, knee and wrist injuries
Garudasana
Eagle
balancing and flexibility
can be done sitting or standing - good for sciatica if standing
contraindications: severe leg arthritis
Hamsasana
Swan
balance and strength - core strengthener - prep pose for Mayurasana (peacock)
improves digestion and clears constipation
contraindications: any injury or surgery
Halasana
Plough- master Poorva Halasana (preliminary plough) first
can remove fat from waist, improve functioning of abdominal organs and thyroid, improve digestion and relieve constipation and hemorrhoids
contraindication: sciatica, slipped disk, spondylitis, high blood pressure
Hasta Uttanasana
Raised Arms
Hanumanasana
Monkey
flexibility - opens groin and stretches leg muscles
improves blood flow to hips and legs, can help with sexual ailments and child birth
Jathara Parivartanasana
Abdominal Twist
flexibility
improves digestion - do on an empty stomach
contraindications: back, hips, or knee problems or surgeries
Kakasana
Crow
balance and strength - core strengther
contraindications: high blood pressure, cerebral thrombosis, or any arm, wrist or shoulder injury
Kati Chakrasana
Standing Spinal Twist
flexibility
contraindications: pregnancy or spinal, neck or waist injury
Kandharasana
Shoulder Pose
strengthening
strengthens female reproductive organs and can prevent miscarriage - practice BEFORE pregnancy. Also, can correct Spinal disc problems.
contraindications: do NOT do while pregnant
Kumbhakasana
Plank
core strengthener
contraindications: wrist or shoulder injury or carpal tunnel
Kukkutasana
Cockerel
balancing and strengthening
contraindications: high blood pressure, heart problems, prolapse, hernia, vertigo, pregnancy and avoid should avoid during menstruation
Makarasana
Crocodile
relaxation
useful for shoulder and back problems and asthma and lung issues
Kurmasana
Tortoise
strengthening and forward bending
tones abs, removes belly fat, good for diabetes and constipation and some headaches
contraindications: sciatica, slipped disk, hernia, and chronic arthritis
Malasana
Garland
balancing and flexibility
hip opener
contraindications: ok in early and mid pregnancy to aid in child birth, but avoid in late pregnancy
Matsya kridasana
Flapping Fish
relaxation
relaxes lower back and relieves constipation and sciatica
Matsyasana
Fish
backbend of the neck and strengthens back
use to counter forward bends of the neck
good for asthma and lungs, digestion, and constipation
Mayurasana
Peacock - master Hamsasana (swan) first
balancing and strength - aids digestion, increases sexual vitality and energy, and detoxes the body, relieves constipation and hemorrhoids
contraindications: hernia, high blood pressure, heart problems, ulcer, menstruation, and pregnancy
Meru Vakrasana
Simple Spinal Twist
stretching
prep pose for Ardha Matsyendrasana (half Spinal Twist)
aids in digestion and relieves back pain
Natarajasana
Lord of the Dance
balancing and strengthening
strengthens back, arms and shoulders
contraindications:
Naukasana
Boat
Strengthening
Core strengthening, removes belly fat, improves digestion and all organs in abdomen
contraindications: ulcers, severe arthritis, low blod pressure, pregnancy, and menstruation
Padangusthasana
Hand to big toe
flexibility
improves digestion and relaxes the mind
contraindications: knees, hips, shoulders or back problems or any recent surgery of neck, shoulders, abdomen or leg
Parivritta Parsvakonasana
Revolved Side Angle
flexibility and strengthening
strengthens arms, shoulders, and legs and develops balance
aids in digestion and with constipation
Parivrtta Anjaneyasana
Revolved Low Lunge
strengthening and balancing
strengthens abdominal muscles, the hip and thigh
contraindication: neck, spine, hip, or knee injuries
Parivrtta Ardha Chandrasana
Revolved Half Moon
balancing and strengthening
improves digestion and reduces anxiety
contraindications: back or spine, ankle or knee, shoulder or neck injury or problem.
Parivrtta Prasarita Padottanasana
Wide Legged Forward Bend Twist
balancing and flexibility
aids in digestion and releases stress
contraindications: knees, hips, shoulders, neck, ribs, back, abdomen, or legs injuries or surgeries
Parivrtta Sukhasana
Easy Seated Twist
flexibility
improves metabolism and releases anxiety and stress
cautions: do not cause pain in neck
Parivrtta Trikonasana
Revolved Triangle
balance, flexibility, and strengthening
contraindications: low blood pressure, headache, abdomen, hips, legs, knees, neck or thorax problems
Parsva Bakasana
Side Crane
balancing and strengthening
core strengthening and improves digestion
contraindications: wrist, arm, or shoulder problems
Parsva Kakasana
Side Crow
balancing and strengthening - core strengthening
improves digestion
contraindications: wrist, arms, shoulder problems
Parsva Virabhadrasana
Reverse Warrior
flexibility and strengthening - core strengthening
hip opener and calms the mind
contraindications: knee problems
Paschima Namaskarasana
Reverse Prayer
flexibility - opens shoulder joints and makes shoulders flexible
counters typing position that causes carpal tunnel and releases stress and anxiety
contraindications: shoulder, neck or arm injury
Pawanmuktasana
Gas Release
flexibility
improves digestion and releases gas and improves constipation, increases blood supply to reproductive organs, and may help with male impotence and sterility
contraindications: neck, abdominal surgery, pregnancy, hernia, or hemorrhoids
Pincha Mayurasana
Feathered Peacock aka Forearm Stand
inversion, balancing, strengthening
calms mind and relieves stress and blood to brain
contraindications: arm, shoulder, or hip problems, any surgeries, pregnancy or menstruation
Poorva Halasana
Preliminary Plough
predatory pose for Halasana (plough)
removes fat from around waist
contraindications: sciatica or slipped disk
Pranamasana
Prayer Pose
Prasarita Padottanasana
Wide Legged Forward Bend
inversion and flexibility
relieves stress in shoulders and increases blood to brain
reduce belly fat and helps with balance
Ardha Purvottanasana
Reverse Table Top
strengthening - core strengthening
strengthens arms, legs and wrists
counterindications: knee or wrist problems or neck injury or spondylitis
Sarvangasana
Shoulder Stand
inversion - more blood to brain and counters downward pull of gravity on organs
can help with hemorrhoids, aids thyroid, reduce inflammation in legs
counterindicators: high blood pressure, bad neck conditions, heart problems, inflammation of spleen or liver
Setu Asana
Bridge
backbend, flexibility and strengthening
can be done on hands or shoulders
contraindications: severe pain in the elbow and wrist. Those with cervical spondylitis, vertigo, dizziness and high BP should avoid the backward bending of the head.
Shalabhasana
Locust
strengthening - one of best poses to strengthen the back
build up to this by mastering Makarasana (crocodile) and Ardha Shalabhasana (half Locust)
Shashankasana
Hare
flexibility
relaxes mind and allievates depression and relieves sciatica and sexual disorders
differs from Balasana (child’s pose) because knees are together
Shavasana
Corpse Pose
Shavasana rejuvenates and rebuilds the body. Shavasana decreases the heart rate, the rate of respiration and the blood pressure. Shavasana reduces the metabolic rate, gives deep relaxation, reduces anxiety, alleviates mild depression and improves sleep.
Sirsasana
Yogic Head Stand
inversion - everses the pressure of gravity on the organs helping with many health conditions. It also increases the blood flow to the brain, head and neck region
spondylitis, slipped disk and other conditions of the neck and spine should avoid this asana. Also, people with vertigo, high blood pressure, blood impurities, thrombosis and other heart conditions should avoid this pose. Pregnant women may need to avoid.
Salamba Bhujangasana
Sphinx
backbend and strengthening
strengthens back and reduces low back pain and opens chest and shoulders
contraindications: rib, chest, neck, back and spine problems or pregnancy
Supta Baddha Konasana
Bound Angle Reclined
relaxation, flexibility and hip opener
relaxes mind and alleviates mild depression
Caution indicated for people with low back pain or pregnancy
Supta Padangushtasana
Reclining Hand to Big Toe
flexibility and hip opener
relieves sciatic and menstruatal pain and good for osteoarthritis of hips and knee
contraindications: asthma, bronchitis, diarrhea and headaches
Supta Udarakarshanasana
Lying Abdominal Stretch
flexibility
improves digestion and can relieve constipation and relieves mental and physical stress
contraindications: hip, knee, or spine injury
Supta Vajrasana
Supine Thunderbolt
flexibility and backbend - (feet are under thighs)
contraindications: Those suffering from spondylitis, sacral pain and other spinal defects should seek expert advice before attempting this asana.
Supta Virasana
Reclining Hero
flexibility
(feet on sides of thighs)
contraindications: lower back or hip injuries should avoid and those suffering from sacral pain and other spinal defects should seek expert advice before attempting this asana.
Ardha Purvottanasana
Table Top
Lengthens spine
contraindications: injuries of knee or wrist
Tadasana
Mountain
Improves posture and Strengthens thighs, knees, ankles, abdomen and buttocks
Relieves sciatica and Reduces flat feet
contraindications: low blood pressure, headache, insomnia
Urdhva Mukha Pasasana
Thread the Needle
flexibility and de-stress
contraindications: knees, shoulders or neck injuries or back surgery
Trikonasana
Triangle
flexibility
stimulates digestion and alleviates constipation and can relieve depression
contraindications: back and neck injuries
Upavistha Konasana
Wide Angle Seated Forward Bend
flexibility
sciatic relief and relaxes the mind
contraindications: Injuries of hips or the lower back, groin or hamstring tear and herniated disk should consult a doctor before attempting this pose.
Parvatasana
Seated Mountain
flexibility and relaxation
Urdhva Prasarita Eka Padasana
Standing Split
flexibility, balancing, inversion
can relieve mild depression and anxiety
contraindications: high blood pressure, neck, shoulder, back or spine injury
Urdhva Prasarita Padasana
Upward Extended Feet Pose
strengthening - core strengthener
increases blood supply to back muscles
contraindications: hip injuries
Ushtrasana
Camel
back Bend, strengthening, and flexibility
chest opener
contraindications: serious neck problems
Utkata Konasana
Goddess
strengthening and hip opener
excellent to widen and strengthen uterus before and during pregnancy & may relieve menstrual pain and cramps
contraindications: hip, knee, ankle, and shoulder problems
Utkatasana
Chair
strengthening and balancing
contraindications: knee pain and excessive arthritis
Uttanasana
Standing Forwayd Fold
flexibility and inversion
loosen hamstrings, improves circulation and metabolism, and relieves stress in shoulders
contraindications: hip, knee, shoulder, or leg injuries
Uttanpadasana
Raised Leg Pose
strengthening
relieves low back pain
contraindications: high blood pressure, abdominal surgery, or slipped disk
Utthan Pristhasana
Lizard
flexibility and hip opener
opens chest and neck
contraindications: abdominal surgery or hip or knee injuries
Utthita Hasta Padangushtasana
Extended Hand to Big Toe
balancing and flexibility
use strap if needed
contraindications: ankle or low back injuries
Utthita Parsvakonasana
Extended Side Angle
strengthening
contraindications: cardiac problems, high or low blood pressure, injuries of shoulders, hips, knees or ankles
Vasisthasana
Side Plank
strengthening and balancing
core strengthener
contraindications: shoulder, elbow, wrist injuries
Veerasana
Hero’s Pose
meditation
improves digestion
contraindications: knee or ankle pain
Vrikshasana
Tree
balancing
helps with sciatica and strengthens ligaments of ankle and feet
contraindications: high blood pressure and vertigo
Vrishchikasana
Scorpion
inversion
master sirsasana (yogic head stand) first
contraindications: vertigo, cerebral thrombosis, high blood pressure and heart disease
Virabhadrasana I
Warrior 1
strengthening, balance, flexibility
contraindications: knee, hip, ankle injuries
Virabhadrasana II
Warrior 2
strengthening, balance, flexibility
contraindications: knee, hip, ankle injuries
Virabhadrasana III
Warrior 3
strengthening, balance, flexibility
contraindications: knee, hip, ankle injuries
