Enhancing our Knowledge of our Yoga Practice 101
| 1. Downward Facing Dog |
17. Frog |
33. Shoulder Stand |
| 2. Tree Pose |
18. Gate Pose |
34. Standing Big
Toe |
| 3. Plow Pose |
19. Locust |
35. Upward Facing
Dog |
| 4. Cobra Pose |
20. Pigeon |
36. Crow/ Crane |
| 5. Cow Face Pose |
21. Plank |
37. Boat |
| 6. Bow Pose |
22. Extended Side Angle |
38. Child's Pose |
| 7. Butterfly Pose/or Bound Angle Pose | 23. Camel |
39. Cradle the Baby |
| 8. Balanced
Elephant |
24. Cat/Cow |
40. Crescent Lunge |
| 9. Dancer Pose/
Lord of the Dance |
25. Chair |
41. Fish |
| 10. Eagle |
26. Bridge |
42. Bird Of
Paradise |
| 11. Monkey |
27. Airplane |
43. Lotus Pose |
| 12. Pyramid |
28. Crocodile (four limbed staff pose) | 44. Down Dog flip to
Wheel |
| 13. Table Top |
29. Final
Relaxation/Corpse Pose |
45. Seated One Leg Forward Fold |
| 14. Triangle |
30. Three Legged
Down Dog |
46. Reverse Twisting
Triangle |
| 15. Warrior I |
31. Handstand |
47. Forearm Balance (feathered peacock pose) |
| 16. Wheel |
32. Lying down
spinal twist |
Pose: Downward Facing
Dog
Sanskrit Name: Adho Mukha Svanasana
How to Pronounce: (AH-doh MOO-kah shvah-NAHS-anna)
Adho= downward mukha= face svana=dog
Strengthens: Upper Body
Stretches: Shoulders, Hamstrings, Calves, Lats
Modifications: Keep knees bent if back is rounding
Options: Child's Pose or All Fours
Excellent Cue: "Lifting our tailbone toward the sky, while pushing our palms into the earth and heels back and down."
Yoga Sutra of Patanjali: 1:8 "Misconception occurs when knowledge of something is not based upon its true form."
Pose: Tree Pose
Sanskrit Name: Vrksasana
How to Pronounce: (vrik-SHAHS-anna)
Vrksa=Tree
Strengthens: Spine, Ankles, Calves, and Thighs
Stretches: Groin, inner thighs, chest, and shoulder
Modifications: Keep knees bent if back is rounding
Options: Lean against a wall or rest one foot like a kickstand
Excellent Cue: "Using the strength of our Foundation, grip the earth with our toes, making our tree solid and unshaken"
Yoga Sutra of Patanjali: 1:22 "The time necessary for success further depends on whether the practice is mild, medium or intense."
Pose: Plow Pose
Sanskrit Name: Halasana
How to Pronounce: (has-LAHS-anna)
Hala= Plow
Strengthens: Abdominals
Stretches: Shoulder and Spine
Modifications: lying supine on the back lift both feet flexed to the sky.
Options: Placing the hands behind the back aiding in support for the pose
Excellent Cue: "As we exhale, lets allow our legs to drop up a over our head creating more space in our spine."
Yoga Sutra of Patanjali: 1:33 "By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and disregard toward the wicked, the mind-stuff retains its undisturbed calmness."
Pose: Cobra Pose
Sanskrit Name: Bhujangasana
How to Pronounce: (boo-jang-GAHS-anna)
Bhujanga=snake, or serpent
Strengthens: The Spine
Stretches: shoulder, abdomen, chest, and lungs
Modifications: not lifting the chest as high
Options: Just lie on the stomach, if pregnant lie on the side of the body
Excellent Cue: "Lifting our gaze to the horizon, our chest is proud in cobra pose."
Yoga Sutra of Patanjali: 1:2 "The restraint of the modifications of the mind-stuff is Yoga"
Pose: Cow Face Pose
Sanskrit Name: Gomukhasana
How to Pronounce: (go-moo-KAHS-anna)
mukha= face
Stretches: triceps, chest, shoulders, ankles, hips, and thighs
Modifications: place a strap between the hands to open the shoulders
Options: do chest expansion arms with cow face pose legs
Excellent Cue: "Sitting evenly on the sits bones, lift the chest up while keeping the (R, L) arm next to the head."
Yoga Sutra of Patanjali: 2:50 "The modifications of the life-breath are either external, internal or stationary. They are to be regulated by space, time and number and are either long or short."
Pose: Bow Pose
Sanskrit Name: Dhanurasana
How to Pronounce: (don-your-AHS-anna)
Dhanu=bow
Strengthens: The entire back of the body
Stretches: Front of the body
Modifications: A strap/towel placed around ankle or hold to pant leg
Options: do one leg at a time
Excellent Cue: "Lifting the crown of our head and feet toward the sky as we inhale"
Yoga Sutra of Patanjali: 2:46 "Asana is a steady, comfortable posture."
Pose: Butterfly
Pose/or Bound Angle Pose
Sanskrit Name: Baddha Konasana
How to Pronounce: (BAH-dah cone-AHS-anna)
Baddha=bound Kona=angle
Stretches: inner thighs, groin, and knees
Modifications: Place a blanket under each outer thigh to relieve extra pressure
Options: Recline on a bed with pillows supporting back and thighs.
Excellent Cue: "Lengthen through the spine lean forward with the belly button, pressing the thighs down".
Yoga Sutra of Patanjali: 2:42 "By contentment, supreme joy is gained."
Pose: Balanced Elephant
Sanskrit Name: Eka Hasta Bhujasana
How to Pronounce: (ee-KAH HAsta boo-ja-AHS-anna)
EKA= one hasta=hands
Strengthens: Hip Flexors, abs, triceps, and shoulder
Modifications: Do the pose without the extension
Excellent Cue: "With the strength of our core lifting our backside we will begin to leave the floor."
Yoga Sutra of Patanjali: 2:39 "When non-greed is confirmed, a thorough illumination of the how an why of one's birth comes."
Pose: Dancer Pose/
Lord of the Dance
Sanskrit Name: Nataranjasana
How to Pronounce: (not-ah-raj-AHS-anna)
Nata=dancer, actor, mime Raja=King
Strengthens: the back
Stretches: shoulders, hamstrings, quadriceps, and hips
Modifications: Do the pose holding onto the wall
Options: First gain balance in tree pose
Excellent Cue: "While Pressing the heal away from the backside, lift the chest proud and strong"
Yoga Sutra of Patanjali: 2:37 "To one established in non-stealing, all wealth comes."
Pose: Eagle
Sanskrit Name: Garudasana
How to Pronounce: (gah-rue-DAHS-anna)
Garuda=king of the birds
Strengthens: Glutes and Quads
Stretches: Posterior Deltoids, Rhomboids, and Hips
Modifications: Doing the arms or legs by themselves
Excellent Cue: "Creating a firm foundation, by actively pressing our thighs together".
Yoga Sutra of Patanjali: 2:35 "In the presence of one firmly established in non-violence, all hostilities cease."
Pose: Monkey
Sanskrit Name: Ardha Uttanasana
How to Pronounce: (are-dah OOT-tan AHS-ahna )
Ardha=half Ut=intense tan=stretch or extend
Strengthens: the thighs and knees
Stretches: hamstrings, calves, and hips
Modifications: Place hands on thighs for more support
Options: try the seated variation, place block under glutes
Excellent Cue: "Exhaling while hinging from the hips, moving our breath into the back of our thighs"
Yoga Sutra of Patanjali: 1:40 "Gradually, one's mastery in concentration extends from the primal atom to the greatest magnitude."
Pose: Pyramid
Sanskrit Name: Parsvottanasana
How to Pronounce: (paars-VO -tan AHS-Ahna)
Parsva=side Tan=lengthen
Stretches: Hamstrings, Lower Back, Hips
Modifications: Bend front knee
Options: Place hands on a block to elevate the upper body
Excellent Cue: "Squaring our hips to the front while pressing our feet into the earth, Invite the heat"
Yoga Sutra of Patanjali: 1:32 "The practice of concentration on a single subject (or the use of one technique) is the best way to prevent the obstacles and their accompaniments."
Pose: Table Top
Sanskrit Name: Purvottanasana
How to Pronounce: (purvo-tan AHS-Ahna)
Purva=east Tan=lengthen
Strengthens: Arms, hamstrings, and Glutes
Stretches: Front of the Body
Modifications: keep head up in pose
Options: make fists for wrists
Excellent Cue: "Reminding ourselves to press our shoulder blades together while holding this pose"
Yoga Sutra of Patanjali: 2:47 "By lessening the natural tendency for restlessness and by meditating on the infinite, posture is mastered."
Pose: Triangle
Sanskrit Name: Trikonasana
How to Pronounce: (trik-cone-AHS-anna)
trikona= three angle
Strengthens: ankles, knees, and thighs
Stretches: spine, chest, shoulder, hips, groins, hamstrings, calves & ankles
Modifications: place hand on block to lengthen side of the body
Options: do side angle pose to prep for triangle pose
Excellent Cue: "Pressing our hip back, open up the chest as if to be leaning against a brick wall"
Yoga Sutra of Patanjali: 3:34 "Or in the knowledge that dawns by spontaneous enlightenment (through a life of purity) all the powers come by themselves."
Pose: Warrior I
Sanskrit Name: Virabhadrasana II
How to Pronounce: (veer-ah-bah-Drahs-anna)
Virabhdra=Warrior
Strengthens: ankles and legs
Stretches: shoulder, groin, chest and lungs, legs and ankles
Modifications:
Options:
Excellent Cue: "Being mindful as we sink deeper into this pose to keep the knee above the ankle."
Yoga Sutra of Patanjali: 3:49 "From that, the body gains the power to move as fast a the mind, ability to function without the aid of the sense organs, and complete mastery over the primary course (Prakriti)."
Pose: Wheel
Sanskrit Name: Urdhva Dhanurasana
How to Pronounce: (OORD-vah don-your AHS-anna)
Urdhva=upward dhanu=bow
Strengthens: spine, buttocks, abdomen, legs, wrists, and arms
Stretches: lungs and chest
Modifications: May use blocks under the arms to get a fuller extension
Excellent Cue: "Be mindful to keep the hips and feet parallel as to avoid bowing them out."
Yoga Sutra of Patanjali: 3:52 "The Yogi should neither accept nor smile with pride at the admiration of even the celestial beings, as there is the possibility of his getting caught again in the undesirable."
Pose: Frog
Sanskrit Name: Bhekasana
How to Pronounce: ( BEE -aka AHS-anna)
Bheka=frog
Stretches: Adductors, Hips, Groin
Modifications: Wide Knee Child's Pose
Options: Place a towel under each knee for a added support
Excellent Cue: "Using our sinking breath, on the exhale sink the body into this deep stretch".
Yoga Sutra of Patanjali: 4:3 "Incidental events do not directly cause natural evolution; they just remove the obstacles as a farmer (removes the obstacles in a water course running to his field)."
Pose: Gate Pose
Sanskrit Name: Parighasana
How to Pronounce: (par-DEE-ga AHS-anna)
Parigha=Beam (for shutting gate)
Strengthens: waist and legs
Stretches: All back muscles, oblique, latissimus dorsi
Modifications: Place padding under knee for extra support
Excellent Cue: "Moving the Breath into the sides and ribcage while lifting up and out ".
Yoga Sutra of Patanjali: 4:7 "The actions of the Yogi are neither white (good) nor black (bad); but the actions of others are of three kinds: good, bad and mixed."
Pose: Locust
Sanskrit Name: Salabhasana
How to Pronounce: (sha-la-BAHS-anna)
Salabha =grasshopper, locust
Strengthens: The entire back of the body
Stretches: Front of the body
Modifications: Decrease the length
Excellent Cue: "Lengthening the body from the crown of the head to the toes."
Yoga Sutra of Patanjali: 4:12 "The past and future exist in the real from of objects which manifest due to differences in the conditions of their characteristics."
Pose: Pigeon
Sanskrit Name: Eka Pada Raja Kapotasana
How to Pronounce: (aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna))
Eka= one Pada=foot or leg Raja=king kapota=pigeon or dove
Stretches: Hip Flexors and Hip flexors
Modifications: Take the pose on the back
Options: While on the back hold shin or pant leg
Excellent Cue: "Allowing the navel to face the horizon or for more intensity tipping the navel to the earth".
Yoga Sutra of Patanjali: 4:10 "Since the desire to live is eternal, impressions are also beginning less."
Pose: Plank
Sanskrit Name: Dandasana
How to Pronounce: (don-DAHS-anna)
danda= staff
Strengthens: spine, wrists, and arms
Modifications: Can practice the pose on the wall
Options: More intense by lifting one leg throughout the pose
Excellent Cue: "Exhale the body down with the arms maintaining a 90 degree angle".
Yoga Sutra of Patanjali: 4:15 "Due to differences in various minds, perception of even the same object may vary."
Pose: Extended Side Angle
Sanskrit Name: Utthita Parsva Konasana
How to Pronounce: (oo-TEE-tah parsh-vah-cone-AHS-anna)
Utthita= extended Parsva=side,flank Kona=angle
Strengthens: Glutes, Quads
Stretches: Waist, Adductors, and Groin
Modifications: place the forearm against the top of the thigh
Options: To deepen the pose, reach for the ground while pressing the pelvis toward the floor
Excellent Cue: "With the heat in this pose, extend from the outside edge of the foot to the top of the hand, lengthening with each breath".
Yoga Sutra of Patanjali: 4:17 "An object is known or unknown dependent on whether or not the mind gets colored by it."
Pose: Camel
Sanskrit Name: Ustrasana
How to Pronounce: (oosh-TRAHS-anna)
ustra=camel
Strengthens: entire back of the body
Stretches: Front of the body
Modifications: place fists on low back to aid in support
Options: Reach for the ankles or heels, keeping the toes tucked
Excellent Cue: "Imagine our chest pressed against a wall, keeping our chest raised and up while dropping the shoulders".
Yoga Sutra of Patanjali: 4:27 "In between, distracting thoughts may arise due to past impressions."
Pose: Cat/Cow
Sanskrit Name: Cakravakasana
How to Pronounce: (CHUK-ra-vaa KAH-AHS-anna)
cakra= energy center, "wheel"
Strengthens: shoulders, neck, and core
Stretches: core
Modifications: Can use fists for wrists
Excellent Cue: "Exhaling into cat, Inhaling into cow, moving the eye line towards the horizon".
Yoga Sutra of Patanjali: 4:31 "Then all the coverings and impurities of knowledge are totally removed. Because of the infinity of this knowledge, what remains to be known is almost nothing."
Pose: Chair
Sanskrit Name: Utkatasana
How to Pronounce: (OOT-kah-TAHS-anna)
Utkata= fierce, powerful
Strengthens: Feet, ankles, back, shoulders, glutes, and quads
Modifications: may place hands on thigh for added support
Options: Deepen the pose by balancing on the balls of the feet
Excellent Cue: "Encourage the heat to fill the thighs as our strength continues to hold".
Yoga Sutra of Patanjali: 1:3 "Then the Seer (Self) abides in His own nature."
Pose: Bridge
Sanskrit Name: Setu Bandhasana
How to Pronounce: (SET-too BAHN-dah)
Setu=dam or bridge bandha=lock
Strengthens: Hamstrings, calves, and glutes
Stretches: chest, neck, and abdominals
Options: Deepen sensation by clasping hands and rolling to outside of shoulders
Excellent Cue: "if you'd like to join me for a deeper sensation, gently clasp the hands while still pressing the pelvis to the sky".
Yoga Sutra of Patanjali: 1:5 "There are five kinds of mental modifications which are either painful or painless."
Pose: Airplane
Sanskrit Name: Ardha Uttanasana
How to Pronounce: (are-dah OOT-tan-AHS-ahna)
Ardha=half ut=intense tan=to stretch or extend
Strengthens: back muscles
Stretches: hamstrings
Modifications: soften the knees if tight back or hamstrings
Excellent Cue: "Moving our energy from the heart center towards the fingertips".
Yoga Sutra of Patanjali: 1:6 "They are right knowledge, misconception, verbal delusion, sleep and memory."
Pose: Crocodile (four limbed
staff pose)
Sanskrit Name: Chaturanga Dandasana
How to Pronounce: (chat-tour-ANG-ah don-DAHS-anna)
chaturanga=four limbs danda=staff
Strengthens: arms and wrists, tones the core
Modifications: drop the knees to the ground
Options: lift one leg up to increase the intensity
Excellent Cue: "Exhaling into crocodile (your version), engage the core to prevent sagging or added stress to the shoulders".
Yoga Sutra of Patanjali: 1:9 "An image that arises on hearing mere words without any reality (as its basis) is verbal delusion."
Pose: Final
Relaxation/Corpse Pose
Sanskrit Name: Savasana
How to Pronounce: (shah-VAHS-anna)
sava=corpse
Benefits: relieves depression temporarily, relaxes the mind
Modifications: If pregnant lie on the side in a fetal postion
Excellent Cue: "Relaxing our tongue away from the roof of our mouth, relaxing our shoulders away from our ears creating space...."
Yoga Sutra of Patanjali: 1:15 "The consciousness of self-mastery in one who is free from craving for abjects seen or heard about is non-attachment."
Pose: 3 Leg Down Dog
Sanskrit Name: Ardha Matsyendrasana
How to Pronounce: (ARE-dah MOT-see-en-DRAHS-anna)
Ardha= half matsya= fish indra= ruler
Stretches: shoulders, neck, and hips
Modifications: can use a towel to connect the bind
Options: perform lying spinal twist in place of this pose
Excellent Cue: "As we inhale lengthen throughout the spine, on the exhalation twist".
Yoga Sutra of Patanjali: "by the firmly convinced practice of the complete cessation of the mental modifications, the impressions only remain. This is the other samadhi (non-distinguished)."
Pose: Handstand
Sanskrit Name: Adho Mukha Vrksasana
How to Pronounce: (ah-doh moo-kah vriks-SHAHS-anna)
Adho: downward mukha: face Vrksa=tree
Strengthens: arms, wrist, and shoulder
Stretches: the belly
Modifications: place the heels against the wall
Options: place soles of feet against the wall to create an "L" shape
Excellent Cue: "With the strength of our upper body, press away from the earth while we lengthen the entire pose".
Yoga Sutra of Patanjali: 1:19 "Those who merely leave their physical bodies and attain the state of celestial deities, or those who get merged in Nature, have rebirth."
Pose: Lying down
spinal twist
Sanskrit Name: Jathara Parivrttasana
How to Pronounce: (Ja-TAR-a par-ee-vrt-tah-AHS-anna)
jathara=abdomen parivrtta=to turn around
Stretches: torso, hips, lower spine, shoulders
Modifications: cradle back toe against back of knee cap
Options: Lengthen through the top leg increasing lever length
Excellent Cue: "Remembering to connect our shoulders to the earth as we hold the rotation of the spine".
Yoga Sutra of Patanjali: 1:25 "In Him is the complete manifestation of the seed of omniscience."
Pose: Shoulder Stand
Sanskrit Name: Sarvangasana
How to Pronounce: (sar-van-GAHS-anna)
sarva=all anga=limb
Strengthens: legs and glutes
Stretches: neck and shoulders
Modifications: place hands on low back for added support
Options: go into a pike position to decrease lever length to balance
Excellent Cue: "As we work in the pose we have the opportunity to relieve fatigue".
Yoga Sutra of Patanjali: 1:26 "Unconditioned by time, He is the teacher of even the most ancient teachers."
Pose: Standing Big Toe
Sanskrit Name: Utthita Hasta Padangusthasana
How to Pronounce: (oo-tee-tah HA-sta pod-ang-goosh-TAHS-anna)
utthita= extended hasta=hands pada=foot angusta-big toe
Strengthens: knees
Stretches: calves, groin, thighs, hamstrings, and hips
Modifications: place a towel around the bottom of the foot
Options: deepen the pose, turn head opposite direction of foot
Excellent Cue: "Being mindful to not allow our hip to leave the earth, staying grounded with the core of our body".
Yoga Sutra of Patanjali: 1:28 "To repeat it with reflection upon its meaning is an aid."
Pose: Upward Facing
Dog
Sanskrit Name: Urdhva Mukha Svanasana
How to Pronounce: (OORD-vah MOO-kah shvon-AHS-anna)
Urdhva=upward mukha: face svana: dog
Strengthens: arms, wrist, and spine
Stretches: shoulders, belly, chest, and lungs
Modifications: Cobra pose
Excellent Cue: "lifting our sternum up and up as we pull up on our knee caps, engaging our lower limbs".
Yoga Sutra of Patanjali: 1:29 "From this practice all the obstacles disappear and simultaneously dawns knowledge of the inner Self."
Pose: Crow/ Crane
Sanskrit Name: Bakasana
How to Pronounce: (bahk=AHS-anna)
bak= crane
Strengthens: wrists and arms
Stretches: upper back
Modifications: practice in the squatting position
Excellent Cue: "Opening our hands like starfish, as we prepare for crow pose. Shifting our weight to our hands as we lift our backside".
Yoga Sutra of Patanjali: 1:30 "Disease, dullness, doubt, carelessness, laziness, sensuality, false perception, failure to reach firm ground and slipping from the ground gained-these distractions of the mind-stuff are the obstacles."
Pose: Boat
Sanskrit Name: Navasana
How to Pronounce: (naa-VAHS-anna)
Nava=Boat
Strengthens: Hip Flexors, core, and quads
Stretches: Hamstrings
Modifications: support hands behind thighs keeping the lever length bent
Options: to deepen the pose, extend the legs while reaching the hands forward, engage the core
Excellent Cue: "Lifting the heart center upward, while encouraging continued strength, heat, and energy".
Yoga Sutra of Patanjali: 1:31 "Accompaniments to the mental distractions include distress, despair, trembling of the body, and disturbed breathing."
Pose: Child's Pose
Sanskrit Name: Balasana
How to Pronounce: (bah-LAHS-anna)
bala=child
Stretches: ankles, thighs, and hips
Modifications: Can place arms up by the ears to lengthen through the spine
Options: Can rest the head on a padded surface
Excellent Cue: "We find peace for the mind here, as we breath and surrender to relaxation".
Yoga Sutra of Patanjali: 2:1 "Accepting pain as help for purification, study of spiritual books, and surrender to the Supreme Being constitute Yoga in practice."
Pose: Cradle the Baby
Sanskrit Name: Salamba Eka Pada Kapotasana
How to Pronounce: (sah-LOM aa-KAH pah-DAH cop-poh-TAHS-anna)
Sa=with alamba=support Eka=one Pada=foot kapota=pigeon
Strengthens: abdominals and arms
Stretches: shoulders and hamstrings
Modifications: hold the ankle, instead of binding the pose
Excellent Cue: "Lengthen through the spine and extended leg to encourage a deeper sensation".
Yoga Sutra of Patanjali: 2:3 "Ignorance, egoism, attachment, hatred, and clinging to bodily life are the five obstacles."
Pose: Crescent Lunge
Sanskrit Name: Anjaneyasana
How to Pronounce: (.....AHS-anna)
(warrior I Pose)
Strengthens: Hamstrings, buttocks, and quads
Stretches: quads, hamstrings, hip flexors, buttocks, inner thighs
Modifications: drop the back knee to the ground for more support
Options: point the back leg, shifting the weight to the front thigh (dragon pose)
Excellent Cue: "As we lift the upper body, we are keeping the torso from sitting in the hips".
Yoga Sutra of Patanjali: 2:4 "Ignorance is the field for the others mentioned after it, whether they be dormant, feeble, intercepted, or sustained."
Pose: Fish
Sanskrit Name: Matsyasana
How to Pronounce: (mot-see-AHS-anna)
Matsya=fish
Strengthens: behind the neck and upper back
Stretches: throat, belly, hip flexors, and rib cage
Modifications: place a bolster or blanket under lower back to create the soft arch
Options: lift the legs up at a slight ankle
Excellent Cue: "Improving our posture through fish pose, our body confidence begins to increase".
Yoga Sutra of Patanjali: 2:7 "Attachment is that which follows identification with pleasurable experiences."
Pose: Bird of Paradise
Sanskrit Name: Tittibhasana
How to Pronounce: (tee-tee-BAHs-anna)
tittibha= firefly
Strengthens: abdominals, quads, wrists, and upper body
Stretches: Hip adductors
Modifications: this is an advanced pose, pace yourself accordingly
Excellent Cue: "We begin slowly lifting our feet off the ground while pressing our hands into the earth".
Yoga Sutra of Patanjali: 2:13 "With the existence of the root, there will be fruits also: namely, the births of different species of life, their life spans and experiences."
Pose: Lotus Pose
Sanskrit Name: Padmasana
How to Pronounce: (pod-MAHS-anna)
padma= lotus
Stretches: knees and ankles
Modifications: can sit in an easy pose, switching one foot at a time
Excellent Cue: "As we sit in Padmasana, lets allow our mind to be calm and still as our body is filled with invigoration".
Yoga Sutra of Patanjali: "The Seer is nothing but the power of seeing which, although pure, appears to see through pure, appears to see through the mind."
Pose: Down Dog flip to
Wheel
Sanskrit Name: Adho Mukha Svanasana/Urdhva Dhanurasana
How to Pronounce: (AH-doh MOO-kah shvah-NAHS-anna/ OORD-vah don-your-AHS-anna)
Adho: downward mukha: face svana: dog urdva=upward dhanu=bow
Strengthens: Upper Body, legs, buttocks, arms, wrists
Stretches: Shoulders, Hamstrings, Calves, Lats, chest, and lungs
Excellent Cue: "Using our eyes as a guide while moving the arm up and towards the earth".
Yoga Sutra of Patanjali: 2:22 "Although destroyed for him who has attained liberation, it (the seen) still exists for others, being common to them."
Pose: Seated One Leg
Forward Fold
Sanskrit Name: Janu Sirsasana
How to Pronounce: (JAH-new shear-SHAHA-anna)
janu=knee sirsa=head
Stretches: groin, shoulder, hamstring, and spine
Modifications: may use a towel or strap to wrap around the foot for a lengthened spine
Excellent Cue: "For the ladies, this pose can help to aid in comfort during that time of expression of being a women".
Yoga Sutra of Patanjali: 2:42 "By contentment, supreme joy is gained."
Pose: Reverse Twisting
Triangle
Sanskrit Name: Parivrtta Trikonasana
How to Pronounce: (PAR-ee-vrit-tah trik-cone-AHS-anna)
parivrtta=revolving trikona= triangle or three angle
Strengthens: the entire lower body (legs)
Stretches: spine and hips
Modifications: place the outside of the back foot against a wall
Excellent Cue: "Moving our breath to our back leg as we press through the heel to remain grounded".
Yoga Sutra of Patanjali: 3:1 "Dharana is the binding of the mind to one place, object or idea".
Pose: Forearm Balance
(feathered peacock pose)
Sanskrit Name: Pinca Mayurasana
How to Pronounce: (pin-cha my-your-AHS-anna)
pinca=feather mayura=peacock
Strengthens: arms, back, and shoulders
Stretches: abdomen, chest, neck, and shoulders
Modifications: tie the elbows together to keep them in line with the shoulders
Excellent Cue: "Using this pose to create more balance in our practice and in our lives".
Yoga Sutra of Patanjali: 3:47 "Beauty, grace, strength, and adamantine hardness constitute bodily perfection".