Yoga Asanas Flashcards
Tadasana
Mountain pose
* come to stand at the front of the mat, feet hip width apart or together, which ever feels more stable
* find balance by rolling toward onto balls of feet and back on to heels
* lift toes, press evenly through 4 courners of your feet
* lift your knee caps to engage thighs, feel a gentle lifting through your inner thighs
* keep a slight bend in the knees
* draw your navel in toward your spine to engage your core
* lengthen through your spine, reaching the crown of your head to the sky
* Roll your shoulders up, back, and down, allowing your shoulder blades to slide down your back creating space in your chest
* let your arms fall at your sides, palms facing foward
* Spread your fingers wide, feeling an energetic extension through your fingertips
* gaze straight ahead, breath
* Imagine yourself as a strong, steady mountain, rooted firmly to the ground OR
* Embrace the stillness and stability of the pose, connecting with your inner strength
Standing pose
M: 38-39 A: 51
Virabhradrasana 1
Warrior 1
* start in tadasana, bring hands to hips
* with inhale, step back (left foot first), and maintain hip bones to front
* angle your back foot slightly out (about 45-degrees) and keep your front foot pointing straight ahead
* with exhale, bend your front knee so it’s directly over your ankle
* look down at front big toe and make sure you can still see it
* press firmly into the outer edge of your back foot and keep the back leg strong and straight
* press evenly through both feet, feeling the balance and strength in your legs
* raise your arms overhead with your palms facing each other or touching
* relax your shoulders down away from your ears, keeping space between your shoulders and ears
* eyes/focus forward or up
* to come out of the pose, inhale to straighten the front leg, exhale to step the back foot forward, and return to Tadasana
Standing pose
M: 40-41 A: 39
Virabhradrasana 2
Warrior 2
* start in tadasana, take a big step back with left foot
* keep toes of front foot facing forward, back foot facing side/long side of mat
* heels should be inline with each other or slightly wider apart for better balance
* press firmly into both feed, engaging leg muscles
* feel the strength in your back leg as you press the outer edge of your left foot into the mat
* inhale arms wide and parallel to the floor, exhale bend front knee
* open your hips to face the side of the mat, while keeping your torso facing forward
* ensure your tailbone is lengthened down and your pelvis is neutral
* keep torso straight and centered over hip bones
* reach through your fingertips, feeling the energy extending out through both arms
* keep shoulders soft
* to release, inhale and straighten your front leg, exhale and lower your arms, stepping your back foot forward to return to Tadasana
Standing pose
M: 42-43 A: 58
Virabhradrasana 3
Warrior 3
* start in tadasana, take a small step back with left foot
* soften front knee and press into the mound of the big toe
* begin to lean upper body forward into a diagonal line
* Life back foot to toes and slowly lift off the ground if it feels comfortable
* keep grounded into standing front food
* keep both hip points facing forward or toward mat
* continue to raise back leg with foot flexed
* arms can be forward, back or in prayer
* horizontal line from head to back leg
* navel to the spine
Standing pose
M: 44-45 A: 159
Viparita Virabhradasana
Reverse Warrior
* from warrior 2, move into reserve warrior
* rotate front palm up toward sky, sweep front arm up and back, arm straight and beside ear
* lower back arm toward the back leg, gently rest hand on back leg or thigh
* avoid putting too much weight on the back hand
* lift the chest and heart up towards the sky
* if it feels comfortable, allow the upper body to gently arch back, opening through the ribs and side body
* turn your gaze toward the extended hand if comfortable in the neck
* if neck is strained, gaze straight ahead or slightly down
* inhale to prepare, and on the exhale, lower the front arm back into Warrior II
Standing pose
M: 46-47 A: 70
Alanasana
High Lunge
* from downward dog, inhale and lift right leg into three-legged dog, keep your hips level
* exhale and gently step right foot between hands
* bring weight into the front leg, lift back heel
* inhale and raise torso, place hands on front thigh
* inhale arms up, palms facing each other, biceps by ears
* draw shoulder blades down and back
* keep back leg straight
* to release, bring your hands back to the mat on either side of your front foot, step back into Downward Dog and prepare to repeat on the other side
Standing pose
M: 48-49 A: 71
Utthita Trikonasana
Triangle pose
* start in tadasana, place hands on your hips
* inhale, step right foot back, opening body/hips to long side of mat
* place back foot in line with back edge of the mat, front foot pointing forward
* extend your arms out to the sides, parallel to the floor, palms facing down
* on an inhale, lengthen your spine and reach through the crown of your head, feel the energy extending through your fingertips
* on an exhale, reach your right hand forward as far as you can without compromising the alignment of your torso, imagine you are extending your hand to touch an invisible wall in front of you
* once you have reached your maximum, lower your right hand to your shin, ankle, or the floor outside your right foot, avoid placing the hand directly on the knee
* extend your left arm straight up toward the ceiling, creating a straight line from your left fingertips to your right hand
* *can bend front knee
Standing pose
M: 50-51 A: 67
Utthita Parsovakonasana
Extended side angle
* move into the extended side angle from Warrior 2 by bringing the front forearm to your front thigh, keep the fingers active
* bring the back arm to the hips, open the chest and stack the shoulders
* extend through the side torso as you Inhale the arm over-head, make a straight line from the feet to the fingers
* keep your neck long, looking up towards your left hand if comfortable, or look straight ahead or down if it feels better for your neck
* take 3-5 breaths
* gaze/focus is forward or up to the extended arm
Standing pose
M: 52-53 A: 74
Uttkasana
Chair pose
* stand in tadasana with your feet together or hip width apart
* engage your thighs and lift your kneecaps
* on an inhale, raise your arms overhead, keeping them shoulder width apart or bringing the palms together if comfortable
* exhale and bend your knees, sending your hips back and down as if you are sitting in an imaginary chair
* ensure your knees are not going past your toes
* to deepen the pose, sink your hips lower while keeping the spine long and the chest lifted
* on an inhale, straighten your legs and lift your torso back to Tadasana, lowering your arms by your sides
Standing pose
M: 54-55 A: 167
Vrksasana
Tree pose
* start in tadasana with feet hip width apart
* shift your weight onto your left foot, spreading your toes wide for a stable foundation
* slowly lift your right foot off the ground, bending your knee, place the sole of your right foot on the inner left thigh, calf, or ankle—whichever feels most stable for you
* press your right foot into your left leg and your left leg back into your right foot to create stability
* bring your hands to your heart center in a prayer position (Anjali Mudra)
* find a focal point (Drishti) to gaze at in front of you to help with balance
* lengthen your spine, reaching the crown of your head towards the ceiling
* if you feel steady, you can grow your branches by extending your arms overhead with your palms facing each other
* with each inhale, imagine growing taller, and with each exhale, feel more rooted to the ground
* if you wobble, gently bring your foot back to the ground and reset. It’s all part of the practice
* when you’re ready to release, gently lower your right foot back to the ground, shake out your legs if needed and return to Mountain Pose
Standing pose
M: 56-57 A: 165
Natarajasana
Dancers pose
* begin in Tadasana with your feet hip-width apart
* shift your weight onto your right foot, engaging your right thigh and lifting your kneecap
* find a focal point in front of you at eye level to help maintain your balance
* bend your left knee, bringing your heel towards your glutes
* reach your left hand back and grab the inside of your left ankle or foot
* keep your hips square to the front of the mat, avoiding any external rotation of the lifted leg
* inhale deeply, and as you exhale, press your left foot into your left hand, lifting the leg higher and opening the chest
* simultaneously, extend your right arm forward, parallel to the floor, with your palm facing down
* focus on lifting your left leg rather than pulling it, creating a sense of lightness and grace
* keep your gaze steady on your focal point to maintain balance
* breathe deeply and evenly, feeling the stretch in your chest, shoulders, and thighs
* to come out, gently release your left foot and lower it back to the mat, return to Tadasana, taking a moment to feel the effects of the pose on your body
Standing pose
M: 58-59 A: 164
Chattaranga Dandasana
four limbed staff pose
* come into high plank
* exhale, push the heels back
* keep the legs active, the body in a single line and the tailbone firmly in place (belly botton moves towards the spine)
* move into chattaranga dandasana; bring the heels forward, coming onto the toes
* as you slide the torso forward, bend the elbows (keep the arms close to the torso)
* lower the body
Prone pose
M: 61-62 A: 96
Eka Pada Rajakapotasana
Pigeon pose
* begin in Downward-Facing Dog, spreading your fingers wide and pressing your heels towards the mat
* inhale deeply and lift your right leg high behind you, keeping the hips square
* as you exhale, bring your right knee forward, placing it behind your right wrist
* slide your right ankle towards your left wrist, bringing your shin as parallel to the front edge of the mat as is comfortable
* slowly slide your left leg back, straightening the knee and lowering the top of your thigh to the floor
* ensure that your back leg is extended straight behind you, with your toes pointing straight back
* square your hips to the front of the mat
Prone pose
M: 63-64 A: 156
Makrasana
crocodile pose
* begin by lying flat on your stomach with your legs extended straight back and your arms resting by your sides
* gently spread your legs hip-width apart or slightly wider for comfort
* place your elbows under your shoulders and your forearms on the mat, parallel to each other
* stack your hands on top of each other and place your forehead on your hands (or you can stack your forearms and rest your forehead on your forearms)
* allow your entire body to relax and melt into the mat
* feel the gentle stretch along your spine as you let go of any tension
* close your eyes and take slow, deep breaths
* inhale deeply through your nose, feeling your abdomen gently press into the mat
* exhale fully, allowing your body to sink deeper into relaxation.”
Prone pose
M: 65-66 A: 83
Salabhasana
locust pose
* begin by lying flat on your belly
* extend your arms alongside your body, palms facing down, and rest your forehead gently on the mat
* ground the tops of your feet into the mat, feeling the connection of your toes, the front of your legs, and the tops of your feet with the earth
* take a deep breath in, feeling your abdomen press gently against the mat as it fills with air
* as you exhale, feel your body relax and sink into the earth, letting go of any tension
* on your next inhale, engage your back muscles, and lift your chest, head, arms, and legs off the ground; Imagine your body is a strong, straight line from the crown of your head to your toes
* keep your gaze slightly forward and down, lengthening the back of your neck, and reaching through your fingertips and toes as if you’re expanding your energy in both directions
* feel the strength in your back and legs as you lift higher; keep your pelvis pressing into the mat, stabilizing your foundation
* engage your inner thighs, drawing them toward each other as you lift. This will help protect your lower back and maintain alignment
* with each inhale, imagine your spine lengthening, creating more space between each vertebra; With each exhale, allow yourself to settle into the pose, finding both strength and ease
* on your next exhale, slowly and mindfully lower your chest, arms, and legs back to the mat; Let your body melt into the earth, feeling supported and grounded
* turn your head to one side and rest your cheek on the mat. Take a few deep breaths here, allowing your body to relax completely
Prone pose
M: 67-68 A: 46
Chakravakasana
cat/cow
* start in table top position; on your hands and knees, creating a strong, stable base
* spread your fingers wide and press firmly into the mat with your palms, feeling the connection with the ground
* as you inhale deeply, arch your back, lifting your sitting bones toward the sky
* gently lift your head and gaze forward, opening your heart and drawing your shoulder blades together
* feel the stretch across your abdomen and the gentle compression in your lower back
* on your exhale, slowly round your spine towards the ceiling, tucking your tailbone under
* drop your head, bringing your chin towards your chest, and push the floor away with your hands to broaden the space between your shoulder blades
* feel the lengthening in your back body and the release of tension in your neck and upper back
* continue to flow between Cat and Cow, allowing the movement to follow the rhythm of your breath
* inhale to open and expand in Cow, exhale to round and release in Cat
Prone pose
M: 69-70 A: 75
Bhujangasana
cobra pose
* begin by lying on your belly, legs extended long behind you; press the tops of your feet firmly into the mat, toes pointing back, and draw your inner thighs towards each other
* place your palms flat on the mat beneath your shoulders, fingers spread wide; Elbows should hug close to your ribs
* ground yourself by feeling the earth beneath you, connecting to your breath and the present moment
* activate your legs, pressing your pubic bone gently into the mat, and engage your abdominal muscles to support your lower back
* feel the energy rise from the earth, through your legs, grounding you deeply in this posture
* inhale deeply, and as you do, begin to lift your chest off the mat; Use the strength of your back muscles rather than pushing too hard with your hands
* draw your shoulder blades down your back, opening your heart forward; Keep your elbows slightly bent and close to your sides
* keep your neck long, with your gaze forward or slightly upward, without compressing the back of your neck
* check that your lower ribs stay in contact with the mat, preventing overextension in your lower back
* exhale slowly and with control, gently lowering your chest back to the mat, allowing your forehead to rest down
* relax your arms alongside your body, turning your head to one side, and take a few deep breaths to release any tension
Prone pose
M: 71-72 A: 164
Anjaneyasana
low lunge pose
* start in downward facing dog; inhale deeply, and on your exhale, step your right foot forward between your hands, aligning your knee over your ankle
* lower your left knee to the mat, releasing the top of your foot to the ground
* as you inhale, draw your hands to your front knee or lift them to the sky, allowing your spine to lengthen
* with each inhale, gently press your hips forward, and with each exhale, soften your shoulders, broadening your chest
* on your next exhale, slowly bring your hands back to the mat, framing your front foot; tuck your back toes under, lift your back knee, and step back into Downward-Facing Dog with a smooth, controlled movement
* notice the shift in energy as you transition
Back bend pose
M: 74-75 A: 164
Urdhva Mukha Svanasana
upward dog pose
* begin in Plank Pose, with your shoulders directly over your wrists and your body in a straight line
* as you exhale, slowly lower your body down toward the mat, keeping your elbows close to your ribs, coming into Chaturanga Dandasana
* with your elbows bent, shift your weight forward, rolling over the tops of your feet, so your toes point back
* inhale deeply and press firmly into your palms, straightening your arms; Lift your chest forward and up, expanding your heart center
* engage your quadriceps and lift your thighs off the ground, activating the legs to support the pose
* draw your shoulders back and down, away from your ears, creating space in your neck; feel the openness across your collarbones
* lengthen your spine as you reach your chest forward, extending through the crown of your head
* keep your gaze soft, looking slightly forward or up
* press the tops of your feet into the mat, grounding your foundation, and feel the energy lifting through the entire body
* take slow, deep breaths here, feeling the expansion in your chest with each inhale and the grounding connection to the earth with each exhale
* on your next exhale, slowly lower your body down, or transition back to Downward-Facing Dog, using your core to guide the movement
Back bend pose
M: 76-77 A: 164
Setu Bandhasana
bridge pose
* lie down on your back with your knees bent and feet hip-width apart; bring your heels close to your sitting bones, ensuring your feet are parallel
* place your arms alongside your body, palms facing down; let your fingertips lightly touch your heels
* take a few deep breaths here, grounding yourself into the mat; feel the support of the earth beneath you
* as you inhale, press firmly into your feet and begin to lift your hips toward the sky
* engage your thighs and glutes as you lift, creating a strong foundation
* feel your chest expanding as your hips rise; keep your knees aligned with your hips, avoiding splaying them outward
* draw your shoulder blades toward each other, allowing your chest to open more fully
* you can interlace your fingers beneath your back, pressing your arms down to lift your hips higher
* keep your chin slightly tucked to maintain a lengthened neck; avoid compressing your neck by keeping your gaze toward the ceiling
* when you’re ready to release, exhale and slowly lower your hips back down to the mat, one vertebra at a time
* bring your knees into your chest, gently rocking side to side to release any tension in your lower back
Back bend pose
M: 77-78 A: 164
Uttanasana
forward fold pose
* start in tadasana
* as you inhale, reach your arms overhead, extending through the sides of your body, lifting the spine upward
* exhale and fold; hinge at the hips, leading with your heart, and begin to fold forward
* keep your spine long as you move, allowing your torso to drape over your legs
* let your arms hang down towards the floor, or gently hold onto your elbows, allowing gravity to deepen the fold
* keep a slight bend in your knees to avoid straining your lower back
* press evenly through your feet, feeling the connection with the earth
* with each inhale, think of elongating your spine, creating space between each vertebra
* let your head hang heavy, releasing any tension in the neck
* on an inhale, engage your core and slowly start to lift your torso halfway up, bringing your hands to your shins
* extend through the crown of your head, finding a flat back
* as you exhale, press into your feet and rise all the way up to standing, sweeping your arms overhead; lower your arms back down to your sides, returning to Tadasana, and take a moment to observe how your body feels
Forward fold pose
M: 80-81 A: 164
Prasarita Padottasana
wide legged forward fold pose
* inhale to step the feet apart into a wide straddle, bring hands on your hips
* the feet should be slightly pigeon-toed (toes in, heels out) so that the outside edges of the feet stay parallel to the outside edges of the mat
* exhale as you hinge at the thigh crease, keep the spin neitral deepening the hip creases , come into a forward fold
* once you are folded, bring the hands directly underneath your shoulders then begin to walk the hands back, bring your wrists in line with your ankles
* exhale to bend the elboys toward the back
* bring your body weight forward onto the balls of your feet
* make sure the hips are in line with the ankles
* press on the heels
* engage the quadriceps and draw them upwards
* stay in the pose using inhales and exhales to lengthen the spine
* to come out, bring your hands onto your hips and keep your back flat
* inhale to come back up
* do slight heart opener by placing hands on the sacrum
Modification:
* block under hands
forward fold pose
M: 82-83 A: 164
Parsovottasana
pyramid pose
* Foundation: start in Tadasana, step one foot back, align hips forward, front foot straight, back foot at 45°
* Spine Length: Inhale, extend arms overhead; exhale, hinge from hips, lengthen spine
* Forward Fold: Fold over front leg, hands on floor, blocks, or hips; keep chest open
* Hips & Stability: Square hips, press into feet, engage core
* Breathing: Deep breaths, inhale lengthen, exhale deepens fold
* Release: Soften knees, inhale to rise, return to Tadasana or switch sides
* Focus: Steady gaze, mindful breath, integrate body, breath, and mind
Forward fold pose
M: 84-85 A: 164
Adho Mukha Svanasana
downward facing dog pose
* Begin in Tabletop
* Engaging the Core
* Prepare to Lift; tuck your toes under, begin to send your hips up and back
* gently straighten your legs, but keep a slight bend in your knees if your hamstrings are feeling tight. We’re going for a nice, long spine here, so focus on elongating through your back
* spread your fingers wide and press into your fingertips and knuckles
* Press the floor away from you, rooting down through your hands
* Feet are hip-width apart, heels reaching towards the mat; It’s okay if they don’t touch the ground
* let your head hang heavy, gazing back between your legs or up towards your belly button
* When you’re ready to come out, gently lower your knees back down to the mat, returning to your tabletop position
forward fold pose
M: 86-87 A: 164
Baddha Konasana
bound angle pose
* Setting Up: sit on your mat, legs extended
* Draw heels in, soles of the feet together; use a blanket under hips or knees if needed
* Spinal Alignment: engage core, lengthen spine
* Open chest, draw shoulders down and back
* hold feet or ankles, gently pressing thighs toward the floor.
Inhale to lengthen, exhale to soften into the stretch
* Optional Forward Fold: inhale, lengthen; exhale, hinge at hips to fold forward
* Keep the spine long, do not round
* holding the pose: stay present with your breath, embrace stillness; adjust as needed to find comfort
* exiting the pose: inhale to rise, exhale to release legs, pause to reflect on the effects of the pose
Seated pose
M: 89-90 A: 164
Sukhasana
comfortable pose
* sit on your mat, cross your shins in front of you
* let your knees drop naturally, feet resting under opposite knees
* use a blanket under your hips if needed for comfort
* spinal alignment: engage core, lengthen spine upward
* relax shoulders, allowing them to drop away from ears
* chin slightly tucked, crown of the head reaching toward the sky
* rest hands on knees or thighs, palms facing up or down; relax fingers, letting them curl naturally
* Breath and Focus: close your eyes or soften your gaze, take slow, deep breaths, lengthening each inhale and exhale
* exiting the pose: gently uncross your legs, extending them forward; give your legs a gentle shake to release tension
Seated pose
M: 91-92 A: 164
Vajrasana
thunderbolt pose
* kneel on your mat with knees hip-width apart
* sit back on your heels, with your thighs touching your calves
* place a folded blanket or cushion between your thighs and calves if needed for comfort
* spinal alignment; sit upright, lengthening the spine
* engage your core to support the lower back
* relax shoulders, allowing them to drop away from ears
* hand placement; rest hands on your thighs, palms facing down or up, leep fingers relaxed, spreading them gently
* exiting the pose: gently shift weight forward, coming off your heels, extend legs forward or transition to another seated pose
Seated pose
M: 93-94 A: 164
Virasana
hero pose
* Kneel on your mat with knees together and feet slightly apart
* sit back between your heels, with your thighs parallel to the floor
* use a folded blanket or cushion under your sit bones for support if needed
* Spinal Alignment: sit upright, lengthening your spine, engage your core to support the lower back
* relax shoulders, drawing them away from ears
* hand placement: rest hands on your thighs, palms facing up or down, keep fingers relaxed, spread naturally
* exiting the pose: gently shift weight forward to come out of the pose, extend legs forward or transition to another seated position
Seated pose
M: 95-96 A: 164
Navasana
boat pose
* Sit on your mat with your knees bent and feet flat; lean back slightly, keeping your spine straight and core engaged
* lift your feet off the ground, bringing your shins parallel to the floor
* spinal alignment: lengthen your spine, keeping it straight and avoiding rounding, engage your core to support your lower back
* relax shoulders
* hand placement: extend your arms forward, parallel to the floor, or hold your thighs for support
* if comfortable, extend your legs fully, forming a V shape with your body
* exiting the pose: slowly lower your feet back to the mat, coming into a seated position
Seated pose
M: 97-98 A:
Upavesasana
squat pose
* start in Tadasana
* exhale, slowly begin to bend your knees, lowering your hips down toward the floor as if you’re sitting in an invisible chair
* keep your chest lifted and spine straight
* ensure your knees are tracking over your ankles and not collapsing inward (if needed, adjust the width of your stance)
* draw your navel towards your spine, engaging the core muscles to support your lower back
* feel the opening in your hips as you lower down, keeping the pelvis neutral
* allow your heels to stay grounded If they lift, adjust the pose by slightly lifting the hips or using support under the heels
* Bring your palms together at your heart center, pressing lightly as you continue to lift through the chest and soften the shoulders.
Breath and Focus:
Steady the Breath: Maintain a steady and deep breath. Allow each inhale to bring a sense of lightness and each exhale to ground you more deeply into the pose.
Inner Stillness: As you hold the pose, direct your awareness inward. Notice any tension or discomfort and soften where you can, maintaining calm and focused energy.
Drishti (Gaze): Soften your gaze or close your eyes, focusing on the third eye (Ajna Chakra) to cultivate inner awareness.
Coming Out of the Pose:
Inhale, Engage the Core: As you prepare to rise, engage your core and lengthen your spine.
Exhale, Straighten the Legs: Slowly straighten your legs, lifting the hips back up, returning to a standing position. Release your arms by your sides.
Seated pose
M: 99-100 A: 77
Dandasana
seated staff pose
* sit with your legs outstretched in front removing the flesh from the buttocks to feel the sit bones connected to the ground
* inhale, make your spine long
* exhale to engage the thigh muscles and flex the feet; lift the heels off the ground if that is available
* shoulders remain soft and are stacked directly on top of the hips
* breathe
Modifications:
* raise hips
* sit against wall
* take feet slightly apart
* blocks under hands
Seated pose
M: 101-102 A: 49
Pachimottanasana
seated forward fold pose
* from Dandasana, inhale to bring the arms up over head as
you draw the spine up
* exhale, lead with the chest to come forward, keep a flat back and hinge at the thigh crease/hips
* the belly moves towards the thighs
* with each Inhale extend the spine and on each exhale, come deeper into the forward bend
* keep the neck in line with the spine and do not round the back
* place your hands on your shins, ankles or wrap your hands around the soles of the feet
* stay for about 5 breaths
* inhale to come up slowly, walking the hands up the legs back to Dandasana
Modifications:
* bend the knees
* place a rolled mat/blanket under the knees
* use a strap around feet
Seated pose
M: 103-104 A: 168
Ardha Matsyendrasana
seated twist pose
* sit in Dandasana, bring the left leg up and over the right leg, place the sole of the foot on the outside of the right knee
option to bend the right leg in towards the body, bring the ankel towards the left buttocks
* make sure the sit bones are rooted into the ground
* inhale the right arm and bring the elbow to the outside of the left knee
* inhale and lift the left arm and bring it behind, rest the palm on the ground close to the sit bones, fingers facing the back of the mat (option to have the hand further awar from the spine which allows the back to relax)
* inhale to elongate the spine and create more space
* exhale to twist, look over your left shoulder
* stay for a few breaths
* to come out, untwist slowly and bring the legs out in front back to Dandasana
* do a counter twist, come back to center and shake out the
legs
* repeat on the other side
Seated pose
M: 105-106 A: 181
Balasana
child’s pose
* kneel on the floor; touch your big toes together and sit on your heels, then seperate your knees about as wide as your hips
* exhale and lay your torso down between your thighs (Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs) up, and release the fronts of your shoulders toward the floor
* feel how the weight of the front shoulders pulls the shoulder blades wide across your back
shoulder blades wide across your back
* allow the tailbone to be heavy
Seated pose
M: 107-108 A: 146
Purnottanasana
reverse tabletop pose
* Sit in Dandasana with your hands several inches behind
your hips and your fingers pointing forward
* bend your knees and place your feet on the fllor, toes forward
* exhale, press your inner feet and hands down against the floor
* inhale and lift your hips until you come into a reverse table-
top position, torso and thighs approximately parallel to the floor, your shins and arms approximately perpendicular
* hold for 30 seconds, then sit back down in Dandasana
with an exhale
Supine pose
M: 110-111 A: 115
Apanasana
knee to chest pose
* Begin by lying on your back, with your legs and arms
extended
* exhale bend the knees and draw your feet to the mat
* inhale, next Exhale bring the knees to your chest. Clasp
your hands around them. If it is possible for you, wrap your forearms over your shins and clasp each elbow with
the opposite hand
* Take a few breaths
* keep your back flat on the mat; release your shoulder blades down toward your waist
* broaden across your
collar bones
* draw your tailbone and sacrum down toward the mat, lengthening your spine even more
* if it is comfortable for you to do so, softly rock backward
and forward or side-to-side for a gentle spinal massage
* tuck your chin slightly and gaze down the center line of
your body
* hold for up to one minute; keep your breath smooth and even
* with an exhalation, release and extend both legs along the floor and rest; repeat up to six times
Supine pose
M: 112-113 A: 68
Supta Matsyendrasana
supine twist pose
* lie on your back with legs extended and arms at your sides
* bend your right knee and place your foot on the floor near your left thigh
* shift your hips slightly to the right, then guide your right knee across your body towards the left side
* keep both shoulder blades on the mat, allowing the twist to come from the spine
* lengthen your spine as you twist, avoiding collapsing in the lower back
* maintain a neutral neck position, with your gaze directed towards your right arm or ceiling
* extend your arms out to the sides in a T shape, palms facing up or down, keep your arms grounded, helping to stabilize the pose
* Breathe deeply and evenly, using the breath to facilitate the twist
* focus on the gentle stretch and the release of tension in the spine and torso
* exiting the pose: inhale to return to the center, gently untwisting your spine, extend your right leg back to the floor, and switch to the other side for a balanced stretch
Supine pose
M: 114-115 A: 142
Savasana
corpse pose
* lie on your back with legs extended and arms at your sides.
Allow your feet to fall naturally outward, with palms facing up or down
* adjust your body so that the spine is in a neutral position, with the head aligned with the spine
* lengthen the spine, allowing the entire back to relax into the mat
* ensure there is no tension in the lower back, shoulders, or neck
* keep hands relaxed at your sides, fingers slightly curled
* feet are hip-width apart and relaxed
* allow your body to sink into the mat, releasing any remaining tension
* embrace stillness, allowing the mind to settle
* exiting the pose: gently bring awareness back to the body, slowly begin to move fingers and toes, stretching the body, roll to one side, and then use your hands to help lift yourself into a seated position
Supine pose
M: 116-117 A: 184
Surya Namaskar A
Sun Salutation A
* Tadasana (Standing Mountain Pose)
* Utthita Hastasana in Tadasana (Arms Extended in Mountain Pose)
* Uttanasana (Standing Forward Bend)
* Ardha Uttanasana (Half Forward Bend)
* Chaturanga Dandasana (Half-Plank Position)
* Urdhva Mukha Svanasana (Upward-Facing Dog)
* Adho Mukha Svanasana (Downward-Facing Dog)
* Ardha Uttanasana (Half Forward Bend)
* Uttanasana (Standing Forward Bend)
* Utthita Hastasana in Tadasana (Arms Extended in Mountain Pose)
* Tadasana (Standing Mountain Pose)
Standing pose
M: 71-72 A: 164
Parighasana
gate pose
* start in tabletop
* extend your right leg out to the side, placing the foot flat on the mat
* keep your right leg straight and foot flexed, with toes pointing forward
* extend your torso over your right leg, keeping the spine long
* draw your shoulder blades down and back, opening the chest
* inhale, reach your right arm up and then extend it over your right leg
* place your right hand on your leg, ankle, or a block for support
* keep your left arm extended overhead or reaching toward the floor for balance
* breathe deeply into the side body, expanding with each inhale
* focus on the stretch along the right side of the torso and the openness in the chest
* maintain a long, straight spine, avoiding collapsing into the side bend
* exiting the pose: inhale, slowly lift your torso back to a neutral position, bring your right leg back to the starting position
supta utthita hasta padangusthasana
**reclined extended hand-to-big-toe balance **
* lie on your back with legs extended and arms at your side
* bend your right knee and place your right foot on the floor, keeping your left leg extended
* loop a strap or belt around the ball of your left foot or use your hand to hold your left big toe
* keep your spine neutral and relaxed on the mat, avoid arching the lower back; maintain a gentle curve
* extend your left leg towards the ceiling, keeping it as straight as possible
* hold the strap or toe with your left hand or use both hands to grasp the strap
* ensure your right leg remains grounded and relaxed
* keep the left leg engaged but avoid locking the knee
* exiting the pose: exhale, slowly lower your left leg back to the floor, release the strap or toe and extend both legs straight
