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Yoga > Yoga Poses > Flashcards

Yoga Poses Flashcards

1
Q
A

Adho Mukha Svanasana

(Downward Facing Dog)

(AH-doh MOO-kah shvah-NAHS-anna)
adho = downward
mukha = face
svana = dog

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2
Q
A

Uttanasana (Vijnana Manual)

or

Padangusthasana (Yoga Journal)

(Big Toe Pose)

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3
Q
A

Eka Pada Uttanasana (Vijnana manual)

Eka Pada (one foot)

Uttanasana (forward bend)

or

Urdhva Prasarita Eka Padasana (Yoga Journal)

Urdhva = upward
Prasarita = stretched or extended
Eka = one
Padasana = foot pose

(standing split)

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4
Q
A

Ardha Matsyendrasana

(Half Lord of the Fishes)

(ARE-dah MOT-see-en-DRAHS-anna)
ardha = half
Matsyendra = king of the fish (matsya = fish
indra = ruler), a legendary teacher of yoga

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5
Q
A

Janu Sirsasana

(Head-to-Knee Forward Bend)

(JAH-new shear-SHAHS-anna)
janu = knee
sirsa = head

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6
Q
A

Virasana

(Hero Pose)

(veer-AHS-anna)
vira = man, hero, chief

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7
Q
A

Hanumanasana

(Monkey Pose)

(hah-new-mahn-AHS-anna)

“It was the greatest leap ever taken. The speed of Hanuman’s jump pulled blossoms and flowers into the air after him and they fell like little stars on the waving treetops. The animals on the beach had never seen such a thing; they cheered Hanuman, then the air burned from his passage, and red clouds flamed over the sky . . .” (Ramayana, retold by William Buck)

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8
Q
A

Pasasana

(Noose Pose)

(posh-AHS-anna)

pasa = a snare, trap, noose, tie, bond, cord, fetter

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9
Q
A

Agnistambhasana

(Fire Log Pose)

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10
Q
A

Dandasana

(Staff Pose)

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11
Q
A

Parivrtta Janu Sirsasana

(Revolved Head-to-Knee Pose)

parivrtta = revolved
janu = knee
sirsa = head

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12
Q
A

Sukhasana

(Easy Pose)

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13
Q
A

Bharadvajasana

(Bharadvaja’s Twist)

(bah-ROD-va-JAHS-anna),Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in the Vedas

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14
Q
A

Baddha Konasana

(Bound Angle Pose)

(BAH-dah cone-AHS-anna)
baddha = bound
kona = angle

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15
Q
A

Gomukhasana

(Cow Face Pose)

(go-moo-KAHS-anna)
go = cow (Sanskrit go is a distant relative of the English word “cow”)
mukha = face

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16
Q
A

Paripurna Navasana

Full Boat Pose

(par-ee-POOR-nah nah-VAHS-anna)
paripurna = full, entire, complete
nava = boat

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17
Q
A

Krounchasana

(Heron Pose)

Vyasa, Patanjali’s oldest extant commentator, mentions this pose, though he doesn’t describe how to do it: “The curlew and other seats [asana] may be understood by actually seeing a curlew and the other animals seated” (Yoga Sutra 2.46).

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18
Q
A

Simhasana

Lion Pose

(sim-HAHS-anna)
simha = lion

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19
Q
A

Padmasana

Lotus Pose

(pod-MAHS-anna)
padma = lotus

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20
Q
A

Marichyasana I

Pose Dedicated to the Sage Marichi, I

Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam, and the “father” of humanity.

(mar-ee-chee-AHS-anna)
Marichi = literally a ray of light.

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21
Q
A

Marichyasana III

Marichi’s Pose

(mar-ee-chee-AHS-anna)
Marichi = literally means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the Maruts (“shining ones”), the war-like storm gods. He’s one of the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), who intuitively “see” and declare the divine law of the universe (dharma). Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam and the “father” of humanity.

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22
Q
A

Upavistha Konasana

Wide-Angle Seated Forward Bend

(oo-pah-VEESH-tah cone-AHS-anna)
upavistha = seated, sitting
kona = angle

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23
Q
A

Utkatasana

Chair Pose

(OOT-kah-TAHS-anna)
utkata = powerful, fierce

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24
Q
A
  • *Makarasana or**
  • *Ardha Pincha Mayurasana**

Dolphin Pose

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25
Q
A

Garudasana

Eagle Pose

(gah-rue-DAHS-anna)
Garuda = the mythic “king of the birds,” the vehicle of Vishnu. The word is usually rendered into English as “eagle,” though according to one dictionary the name literally means “devourer,” because Garuda was originally identified with the “all-consuming fire of the sun’s rays.”

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26
Q
A

Utthita Hasta Padangustasana

Extended Hand-To-Big-Toe Pose

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27
Q
A

Utthita Parsvakonasana

Extended Side Angle Pose

It might be better, then, to think of Utthita Parsvakonasana as the “Extended Sides Angle Pose.”

(oo-TEE-tah parsh-vah-cone-AHS-anna)
utthita = extended
parsva = side, flank
kona = angle

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28
Q
A

Utthita Trikonasana

Extended Triangle Pose

(oo-TEE-tah trik-cone-AHS-anna)
utthita = extended
trikona = three angle or triangle

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29
Q
A

Malasana

Garland Pose

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30
Q
A

Parighasana

Gate Pose

(par-ee-GOSS-anna)
parigha = an iron bar or beam used for locking or shutting a gate

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31
Q
A

Ardha Chandrasana

Half Moon Pose

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, “ha” and “tha”, which are then esoterically interpreted as signifying the solar and lunar energies respectively.

(are-dah chan-DRAHS-anna)
ardha = half
candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as “moon”

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32
Q
A

(No agreed upon sanskrit name)

High Lunge

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33
Q
A

(No agreed upon sanskrit name)

High Lunge Variation

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34
Q
A

Parsvottanasana

Intense Side Stretch Pose

(parsh-voh-tahn-AHS-anna)
parsva = side, flank
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)

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35
Q
A

Lord of the Dance Pose

Natarajasana

We’ll start with a modified version of the pose. The full pose will be described in the Variation section below.

(not-ah-raj-AHS-anna)

nata = actor, dancer, mime

raja = king

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36
Q
A

Low Lunge

Anjaneyasana

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37
Q
A

Mountain Pose

Tadasana

(tah-DAHS-anna)
tada = mountain

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38
Q
A

Parivrtta Parsvakonasana

Revolved Side Angle Pose

(par-ee-vrt-tah parsh-vah-cone-AHS-anna) parivrtta = to turn around, revolve
parsva = side, flank
kona = angle

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39
Q
A

Revolved Triangle Pose

Parivrtta Trikonasana

(par-ee-vrit-tah trik-cone-AHS-anna)
parivrtta = to turn around, revolve
trikona = three angle or triangle

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40
Q
A

Ardha Uttanasana

Standing Half Forward Bend

(are-dah oot-tan-AHS-anna)
ardha = half
uttana = intense stretch

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41
Q
A

Tree Pose

Vrksasana

(vrik-SHAHS-anna)
vrksa = tree

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42
Q
A

Warrior I Pose

Virabhadrasana I

Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered I). It may seem strange to name a yoga pose after a warrior; after all, aren’t yogis known for their non-violent ways? But remember that one of the most revered of all the yoga texts, the Bhagavad-Gita, is the dialog between two famous and feared warriors, Krishna and Arjuna, set on a battlefield between two great armies spoiling for a fight.

What’s really being commemorated in this pose’s name, and held up as an ideal for all practitioners, is the “spiritual warrior,” who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering.

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43
Q
A

Upward Salute

Urdhva Hastasana

(oord-vah hahs-TAHS-anna)
urdhva = raised (or upward)
hasta = hand

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44
Q
A

Warrior II Pose

Virabhadrasana II

(veer-ah-bah-DRAHS-anna)
Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger’s skin

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45
Q
A

Warrior III Pose

Virabhadrasana III

(veer-ah-bah-DRAHS-anna)

Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet; wielding a thousand clubs; and wearing a tiger’s skin.

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46
Q
A

Wide-Legged Forward Bend

Prasarita Padottanasana

(pra-sa-REE-tah pah-doh-tahn-AHS-anna)
prasarita = stretched out, expanded, spread, with outstretched limbs
pada = foot
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)

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47
Q
A

Crane Pose

Bakasana

(bahk-AHS-anna)
baka = crane

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48
Q
A

Dolphin Plank Pose

no sanskrit equivilant

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49
Q
A

Feathered Peacock Pose

Pincha Mayurasana

(pin-cha my-your-AHS-anna) piñca = feather
mayura = peacock

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50
Q
A

Eight-Angle Pose

Astavakrasana

(ahsh-tah-vah-krahs-anna)

asta = eight
vakra = bent, curved

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51
Q
A

Four-Limbed Staff Pose

Chaturanga Dandasana

(chaht-tour-ANG-ah don-DAHS-anna)
chaturanga = four limbs (chatur = four
anga = limb)
danda = staff (refers to the spine, the central “staff” or support of the body)

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52
Q
A

Firefly Pose

Tittibhasana

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53
Q
A

Plank Pose

Uttihita Chaturanga Dandasana

Uttihita is the Sanskrit word for extended. Chaturanga means four-limbed. Dandasana means staff pose. What does a staff have to do with this posture? Some teachers use a staff as a reference tool for checking body alignment!

This pose is also known as Kumbhakasana. Apparently Kumbhak is the Sanskrit word for the natural retention of breath (roughly translated as “empty pot”). Some yoga practitioners believe that by exhaling all the breath and holding Plank Pose, the body and mind become stronger through building tolerance of the discomfort of not breathing.

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54
Q
A

Peacock Pose

Mayurasana

(my-yer-ahs-anna)

mayura = peacock

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55
Q
A

Pose Dedicated to the Sage Koundinya I

Eka Pada Koundiyanasana I

56
Q
A

Pose Dedicated to the Sage Koundinya II

Eka Pada Koundiyanasana II

57
Q
A

Shoulder-Pressing Pose

Bhujapidasana

58
Q
A

Scale Pose

Tolasana

(toe-LAHS-anna)
tola = literally “poising one’s self”; usually rendered as “balance” or “scale”

59
Q
A

Side Crane Pose

Parsva Bakasana

(arms straight = crane)

60
Q
A

Side Plank Pose

Vasisthasana

The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised perpendicular to the floor, is beyond the capacity of most beginners. The pose described here is a modified version suitable for all levels of students.

(vah-sish-TAHS-anna)

Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of several well-known sages in the yoga tradition. There’s a Vasistha numbered among the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), and a Vasistha who’s author of a number of Vedic hymns. He’s also said to be the owner of the fabulous “cow of plenty,” Nandini (“delight”), which grants his every wish and accounts for his infinite wealth.

61
Q
A

Upward Plank Pose

Purvottanasana

62
Q
A

Wild Thing

Camatkarasana

“the ecstatic unfolding of the enraptured heart”

63
Q
A

Cat Pose

Marjaryasana

Marjari = cat

64
Q
A

Happy Baby Pose

Ananda Balasana

65
Q
A

Side-Reclining Leg Lift

Anantasana

66
Q
A

Bow Pose

Dhanurasana

This pose is so called because it looks like an archer’s bow, the torso and legs representing the body of the bow, and the arms the string.
(don-your-AHS-anna)
dhanu = bow

67
Q
A

Bridge Pose

Setu Bandha Sarvangasana

(SET-too BAHN-dah)
setu = dam, dike, or bridge
bandha = lock

68
Q
A

Camel Pose

Ustrasana

(oosh-TRAHS-anna)
ustra = camel

69
Q
A

Cobra Pose

Bhujangasana

(boo-jang-GAHS-anna)
bhujanga = serpent, snake

70
Q
A

Cow Pose

Bitilasana

71
Q
A

Fish Pose

Matsyasana

Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we’ll work either with the knees bent, feet on the floor, or with the legs straight pressed against the floor.

(mot-see-AHS-anna)

matsya = fish

72
Q
A

Half Frog Pose

Ardha Bhekasana

73
Q
A

King Pigeon Pose

Kapotasana

74
Q
A

Locust Pose

Salabhasana

Grouped among the so-called “baby backbends,” which includes Dhanurasana (Bow Pose) and Sea Monster Pose (described in the Variations section below), it is an unassuming pose that, like other seemingly simple poses, is actually a lot more interesting and challenging than it appears at first glance.

(sha-la-BAHS-anna)
salabha = grasshopper, locust

75
Q
A

One-Legged King Pigeon Pose

Eka Pada Rajakapotasana

The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we’ll practice the leg position only, which should be accessible to most experienced beginners.
(aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna)
eka = one
pada = foot or leg
raja = king
kapota = pigeon or dove

76
Q
A

One-Legged King Pigeon Pose II

Eka Pada Rajakapotasana II

(A-kah pah-dah rah-jah-kah-poh-tahs-anna)

eka = one
pada = foot
raja = king
kapota = pigeon (or dove)

77
Q
A

Sphinx Pose

Salamba Bhujangasana

salamba = supported, bhujang = serpent, asana = pose

78
Q
A

Upward Bow or Wheel Pose

Urdhva Dhanurasana

(OORD-vah don-your-AHS-anna)
urdhva = upward
dhanu = bow

79
Q
A

Upward Facing Two-Foot Staff Pose

Dwi Pada Viparita Dandasana

80
Q
A

Upward-Facing Dog

Urdhva Mukha Svanasana

(OORD-vah MOO-kah shvon-AHS-anna)
urdhva mukha = face upward (urdhva = upward
mukha = face)
svana = dog

81
Q
A

Child’s Pose

Balasana

(bah-LAHS-anna)
bala = child

82
Q
A

Extended Puppy Pose

Uttana Shishosana

83
Q
A

Seated Forward Bend

Paschimottanasana

(POSH-ee-moh-tan-AHS-anna)
paschimottana = intense stretch of the west (pashima = west
uttana = intense stretch)

84
Q
A

Handstand

Adho Mukha Vrksasana

Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand is a natural fear of falling. So the basic pose will be described with the heels supported against a wall. Make sure that there are no hanging pictures or other decorations on the wall directly above you.

(ah-doh moo-kah vriks-SHAHS-anna) adho mukha = face
downward (adho = downward; mukha = face)
vrksa = tree

85
Q
A

Plow Pose

Halasana

(hah-LAHS-anna)
hala = plow

86
Q
A

Supported Headstand

Salamba Sirsasana

(sah-LOM-bah shear-SHAHS-anna)
salamba = with support (sa = with
alamba = support)
sirsa = head

87
Q
A

Supported Shoulderstand

Salamba Sarvangasana

(sah-LOM-bah sar-van-GAHS-anna)
salamba = with support (sa = with
alamba = support)
sarva = all
anga = limb. There are variations of Shoulderstand that are “unsupported” = niralamba, pronounced near-ah-LOM-bah)

88
Q
A

Corpse Pose

Savasana

(shah-VAHS-anna)
sava = corpse

This pose is also called Mrtasana (pronounced mrit-TAHS-anna, mrta = death)

89
Q
A

Reclining Big Toe Pose

Supta Padangusthasana

(soup-TAH pod-ang-goosh-TAHS-anna)
supta = lying down, reclining
pada = foot
angusta = big toe

90
Q
A

Legs-Up-the-Wall Pose

Viparita Karani

(vip-par-ee-tah car-AHN-ee)
viparita = turned around, reversed, inverted
karani = doing, making, action

91
Q
A

Reclining Bound Angle Pose

Supta Baddha Konasana

(SOUP-tah BAH-dah cone-NAHS-anna) supta = lying down, reclining baddha = bound kona = angle

92
Q
A

Reclining Hero Pose

Supta Virasana

(soup-tah veer-AHS-anna)
supta = lying down, reclining
vira = man, hero, chief (compare Latin vir, “man,” the root of English words virile and virtue)

93
Q
A

Eka Pada Salabhasana

one leg locust

94
Q
A

Eka Pada Bakasana I

one leg crane

95
Q
A

Purna Salabhasana

full locust

96
Q
A

Tiriang Mukhottanasana

Reverse Face Intense Stretch

97
Q
A

Supta Hasta Padangusthasana A

Reclining Arm to Big Toe Pose

98
Q
A

Viparita Salabhasana

Reverse Locust Pose

99
Q
A

Arda Vrschikasana I

Half Scorpion

100
Q
A

Vrschikasana II

Scorpion

101
Q
A

Marichyasana B

102
Q
A

supta paschimotasana

Reclined Westward Pose

103
Q
A

urdhva mukha paschimotasana

Upward Facing Westward

104
Q
A

salamba eka pada rajakapotasana

Supported Pigeon

105
Q
A

urdhva virabhadrasana II

Upward Dancing Warrior

106
Q
A

Parsva Ushtrasana

Side Camel

107
Q
A

Ganda Bherundasana (prep)

Side of Face, Bird

108
Q
A

Parivrtta Janu Sirsasana

Revolved head knee

109
Q
A

Parsva Sirsasana

Side Head Posture

110
Q
A

Uttana Padasana

Intense Stretch Leg Pose

111
Q
A

Ardha Baddha Padmottanasana

half bound lotus intense stretch

112
Q
A

Ardha Baddha Padma Paschimottanasana

half bound lotus western intense stretch

113
Q
A

Ardha Padma Prapadasana or
Padangusthasana or
Samatvamasana

Half Lotus Tip Toe or
Big Toe Pose

114
Q
A
  • *Ashtanga Namaskara** or
  • *Astangasana**

8 Limb Pose

115
Q
A

Kukkutasana

Cock Pose

116
Q
A

Eka Pada Sirsasana

One Leg Headstand

117
Q
A

Parivrtta Eka Pada Sirsasana

Revolved One Leg Headstand

118
Q
A

Urdvha Padmasana in Sirsasana

raised lotus, headstand

119
Q
A

Parsva Urdhva Padmasana in Sirsasana

sideward raised lotus, head

120
Q
A

Pindasana in Sirsasana

embryo headstand

121
Q
A

Sirsa Padasana (prep)

Head to Foot Pose

122
Q
A

Padangustha Dhanurasana III

big toe bow

123
Q
A

Sasangasana

Hare Pose

124
Q
A

Ganda Bherundasana variation

125
Q
A

Utthita Vayu Muktasana

126
Q
A

Parivrtta Uttkatasana

Revolved Side Angle Pose

127
Q
A

Baddha Parivrtta Parsvakonasana

bound revolved side angle

128
Q
A

Kurmasana

Tortoise Pose

129
Q
A

Supta Hasta Padangusthasana C

Reclined Big Toe Hand Pose

130
Q
A

Marichyasana C

131
Q
A

Eka Pada Bakasana II

One Foot Crane Pose

132
Q
A

Eka Pada Rajakapotasana Prep

Mermaid

133
Q
A

Eka Hasta Mayurasana

One Arm Peacock Pose

134
Q
A

Urdhva Dandasana

135
Q
A

Karna Pidasana

Ear Pressure Pose

Yoga (5 decks)

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