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Ashtanga Yoga Poses

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tinaontheclouds's version from 2017-11-14 16:48

Suyar Namaskara

Question Answer
SamastitiStanding pose
Pranamasana/TadasanaPrayer Pose/Mountain Pose
Hasta Uttanasana"Pose with arms extended above" Hasta = Hand
Hasta PadasanaForward Bend Hasta = Hand, Pada = Foot
Uttanasana IForward bend, head to toe
Uttanasana IIForward bend, half way up
Ashwa SanchalanasanaLow lunge - stepping back
Chatturanga DandasanaFour-limbed-staff-pose - Yoga Push-up
Ashtanga Namaskara"Eight points on floor" - Feet, Knees, Breast and Chin on floor
BhujangasanaCobra Bhuja = Cobra
Urdhva Mukha SvanasanaUpward facing dog
Adho Muka SvanasanaDownward facing dog
ParvatasanaDownward facing dog
UtkatasanaChair pose (Suyar Namaskara B)
Virabhadrasana AWarrior I (Suyar Namaskara B)
memorize

Standing poses

Question Answer
PadangushthasanaHand to big toe (in forward fold)
Pada hastasanaHand under foot pose (in forward fold)
Utthita TrikonasanaExtended Triangle pose = Triangle pose
Parivritta TrikonasanaRevolved Triangle pose
Utthita ParsvakonasanaExtendend side angle pose
Parivritta ParsvakonasanaRevolved side angle pose
memorize

 

Question Answer
Prasarita Padottanasana AWide leg forward fold, hands on the floor under head
Prasarita Padottanasana BWide leg forward fold, hands on hips
Prasarita Padottanasana CWide leg forward fold, hands behind back, interwined
Prasarita Padottanasana DWide leg forward fold, hands on toes
(Utthita) ParshvottanasanaPyramid-Pose = both legs (aligned) stretched, head to knee
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Question Answer
Utthita Hasta PadangusthasanaStanding, extended hand to big toe of stretched leg
Utthita ParsvasahitaExtenden hand to big toe, on the side
Utthita Eka PadasanaHolding extended leg in front
Arddha Baddha PadmottanasanaBound tree pose (forward fold)
memorize

Seated Poses

Question Answer
Pachimottanasana AForward fold, hands on toes
Pachimottanasana BForward fold, hands on soles of feet
Pachimottanasana CForward fold, hands interwined behind feet
memorize

 

Question Answer
PurvottanasanaUpward plank pose (table top with stretched feet)
Ardha Baddha Padma PaschimottanasanaForward fold, one leg in half lotus, bound at back
Tirieng Mukha Eka Pada PaschimottanasanaOne leg bent next to bum, forward fold
Janu Sirsanana ALeg bent, foot in groin, forward fold
Janu Sirsanana BLeg bent, foot under groin, forward fold
Janu Sirsanana CLeg bent, foot flexed on thigh of other leg (heel facing up) forward fold
Marichyasana AOne leg stretched, one bent, knee to sky, hands bound behind back, forward fold
Marichyasana BHalf lotus on thigh of bent leg (knee to sky), hands bound behind back, forward fold
Marichyasana COne leg stretched, one bent, knee to sky, arms bound other way (right elbow at right knee)
Marichyasana DHalf lotus on thigh of bent leg (knee to sky), hands bound behind back other way (right elbow at right knee)
memorize

 

Question Answer
NavasanaBoat pose
Adho Mukha VrksasanaHandstand
BhujapidasanaArm pressure pose, legs around upper arms from the outside, feet interwined, hover over floor
KurmasanaTortoise, hands under stretched-out legs (at knees), to the back
Supta KurmasanaReclining tortoise, legs interwined over head, hands interwined behind back
Garbha PindasanaEmbryo in the womb - lotus, arms between upper and lower leg, hands to face
KukkutasanaRooster - lotus, hands through legs on the floor, pressing up and hovering over the floor
memorize

 

Question Answer
Baddha KonasanaBound angle
Upavista Konasana AWide angle seated forward fold - seated split, bending forward
Upavista Konasana BUpper body straight, seated split, feet in the air, hands on feet
Supta KonasanaReclining angle pose, plough, legs split, hands on toes
Supta Hasta Padangustasana AReclining big toe pose - lying on back, one leg stretched to ceiling, hand to toe
Supta Hasta Padangustasana BReclining big toe pose - lying on back, one leg stretched to side, hand to toe
Ubhaya PadangustasanaBoth big toes pose - both legs stretched to ceiling while sitting up, hands to feet
Urdvha Mukha Paschimottanasanaboth legs stretched to ceiling while sitting up, hands to feet, head to knee
memorize

 

Question Answer
Setu BandhasanaBridge building pose - pelvis up to the air, feet on ground, balancing on back of the head
Urdvha DhanurasanaBridge pose
PaschimottanasanaIntense forward stretch, sitting, legs stretched, hands around feet
Salamba SarvangasanaShoulderstand
HalasanaPlow
KarnapidasanaEar pressure - from shoulderstand, thighs next to ears
Urdvha PadmasanaUpward lotus - shoulder stand, lotus feet
PindasanaShoulder stand, lotus feet, knees in the direction of the ground
MatsyasanaFish
memorize

 

Question Answer
Uttana PadasanaIntense stretched feet or legs - lying on hollowed back, stretched feet and arms to ceiling
SirsasanaHeadstand
Urdhva Dandasana AHeadstand with legs halfway down (stretched out)
BalasanaChild's pose
Baddha PadmasanaBound lotus
TolasanaThe uplifting - bound lotus, pressing hands into the floor, feet hovering over it
SavasanaCorpse pose
memorize

Other Poses

Question Answer
ChandrasanaHalf moon pose
KapotasanaPigeon Pose
NatarajasanaDancers pose
Svarga DvidasanaBird of paradise
HanumanasanaFull split
BakasanaCrow
VrksasanaTree
memorize

Sanskrit Meanings

Question Answer
HalfArdha
Four Limb StaffChatur
TwoDwi
OneEka
All, whole, entireSarva
BothUbhaya
HeartAnahata
limb, bodyAnga
Arm, shoulderBhuja
HandHasta
KneeJanu
MouthMukha
FootPada
ToeAngusthasa
Side, flankParsva
Life force energyPrana
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Question Answer
CorpseSava
HeadSirsa
Face-downAdho
bound, caught, restrainedBaddha
AngleKona
Turning, rollingParivartana
Revolved, turned roundParivrtta
West, backsidePaschima
Expanded, spread, extendedPrasarita
Front, eastPurva
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Question Answer
Together, accompaniedSa
SupportedSalamba
SameSama
Lying down, recliningSupta
SeatedUpavistha
Upright, above, mouth upwardsUrdhva
ExtendedUttihita
Bond, fetter, postureBandha
Deliberation or intensityUt
Action, movementVrtti
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Question Answer
Crane (bird)Baka
Serpent, cobraBhujanga
EagleGaruda
CowGo
Dove, pigeonKapota
LionSimha
LotusPadma
TreeVrksa
memorize

 

Question Answer
Support, propAlamba
BellowsBhastrika
Wheel, nerve-centerChakra
MoonChandra
StaffDanda
Bow (object)Dhanu
PlowHala
Wheel, ring, circumferenceMandala
Noose, cordPasa
BridgeSetu
SageSiddha
SunSurya
MountainTada
memorize