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Yoga Poses

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katstaufer's version from 2016-11-14 00:53

Yoga Poses

English nameSanskrit name
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
Closing, sealingMudra
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
Crane (bird)Baka
Serpent, cobraBhujanga
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Question Answer
EagleGaruda
CowGo
Dove, pigeonKapota
LionSimha
LotusPadma
TreeVrksa
Support, propAlamba
BellowsBhastrika
Wheel, nerve-centerChakra
MoonChandra
StaffDanda
Bow (object)Dhanu
PlowHala
Wheel, ring, circumferenceMandala
Noose, cordPasa
BridgeSetu
SageSiddha
SunSurya
MountainTada
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English nameSanskrit name
Downward Facing DogAdho Mukha Svanasana
Downward Facing Tree, HandstandAdho Mukha Vrksasana
Half MoonArdha Chandrasana
Half Spinal TwistArdha Matsyendrasana
Half BoatArdha Navasana
Eight CrooksAstavakrasana
Bound AngleBaddha Konasana
CraneBakasana
Bharadvaja; father of DronaBharadvajasana
Child's Pose (relaxation)Balasana, Garbhasana
FrogBhekasana, Mandukasana
Cobra, serpentBhujangasana
PartridgeChakorasana
WheelChakrasana
Four Limb StaffChaturanga Dandasana
Staff poseDandasana
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English nameSanskrit namePose description
Downward Facing DogAdho Mukha SvanasanaDownward facing dog
Downward Facing Tree, HandstandAdho Mukha VrksasanaHandstand
Half MoonArdha ChandrasanaHalf moon
Half Spinal TwistArdha MatsyendrasanaSit on foot; other foot crosses over to floor; bent-up-knee hand wraps around then grabs other wrist
Half BoatArdha NavasanaSeated; lift legs half way; hands behind head
Eight CrooksAstavakrasanaArm balance; straight legs to side; crossed around upper arm
Bound AngleBaddha KonasanaKnees bent; feet together Also; bend forward
CraneBakasanaArms straight; knees bent on upper arms; head lifted
Bharadvaja; father of DronaBharadvajasanaBend knees to one side; twist; grab upper arm behind back
Child's Pose (relaxation)Balasana, GarbhasanaRest with knees bent, weight forward, arms in front
FrogBhekasana, MandukasanaFace down; bend knees; push feet to floor
Cobra, serpentBhujangasana Lie face down; arms lift trunk to pubis, OR arms grab knees
PartridgeChakorasanaOne leg straight; other ankle behind head; balance on hands; lift straight leg towards the sky
WheelChakrasanaPlow; feet move away from head; roll to crown; extend arms to Downward Dog
Four Limb StaffChaturanga DandasanaYoga pushup
Staff poseDandasanaSitting with feet straight out
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Question Answer Column 3
BowDhanurasanaGrab heels
Two Hand ArmDwi Hasta BhujasanaArm balance; legs bent over upper arms
Two Leg sage from family of VasisthaDwi Pada KoundinyasanaTwo straight legs balanced on upper arm; head lifted; from sirsasana II; arms stays bent
Both Feet behind HeadDwi Pada SirsasanaAnkles crossed behind head; sitting upright; hands in namaste Also; balance on hands
Two Leg or foot Inverted StaffDwi Pada Viparita DandasanaHeadstand; drop feet to floor behind head; straight legs
One Hand ArmEka Hasta BhujasanaArm balance; one leg straight in front; other leg bent over upper arm
One Leg CraneEka Pada BakasanaOne knee bent over same arm; other leg straight back; from sirsasana II; head lifted
One Leg KoundinyasanaEka Pada KoundinyasanaOne leg straight over opposite or same arm; other leg straight back; from sirsasana II; arms stays bent
One Leg King of PigeonsEka Pada Rajakapotasana ILeg bent in front or straight or flat; back arched; hands grab ankle to pull Achilles to forehead
One Leg All LimbsEka Pada SarvangasanaShoulder stand with one foot to floor over head
One Leg Bridge BoundEka Pada Setu Bandha SarvangasanaBridge from shoulder-stand; one leg up; weight rests in hands
EagleGarudasanaLock toes behind shin; lock elbows; palms joined
Cow's FaceGomukhasana Thighs crossed; one arm over shoulder; clasp hands
PlowHalasanaShoulder stand; feet on floor in front of chest; arms straight behind back; fingers interlock
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Question Answer Column 3
Monkey (named after Hanuman)HanumanasanaSplits; arms namaste or straight up
Head-to-Knee Forward BendJanu SirsasanaFoot to thigh; hands to extended foot; head to shin
Stomach TurningJathara ParivartanasanaLie on back; legs to side
CrowKakasanaIn squat, with arms in front, rest weight of knees on elbows, and move weight into palms of hands
Dove or pigeonKapotasanaSupta Virasana reach over head to grab ankles; lift pelvis
Ear Discomfort; pain; pressureKarnapidasanashoulderstand; knees on either side of head
CockerelKukkutasanaLotus legs; arms through; support trunk
TortoiseKurmasanaStraight arms under straight legs
Dangling like earring; tremulousLolasanaShins crossed; arms straight; lift off floor
CrocodileMakarasana Salabhasana with fingers interlocked behind head
GarlandMalasana I and IISquat; knees wide; hands interlock behind back or grab ankles; forehead to floor
FishMatsyasana Lotus legs; arch to crown; arms folded over head
Lord of the FishesMatsyendrasana Sit with one foot beneath buttocks and one leg up, knee bent, with foot beyond other knee; twist in opposite direction.
PeacockMayurasanaStraight body balanced on forearms; fingers toward toes
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Question Answer Column 3
Jumping chaturangaNakrasanaJumping chaturanga
Lord of Dance or SivaNatarajasana Standing; one leg bends up; reach over shoulder to grab toe; pull sole to head or other arm straight ahead
Unsupported All Limbs ShoulderstandNiralamba Sarvangasana I and IIShoulder stand; arms straight over head to floor, or straight up
Standing Forward Bend (Foot Hand)Pada HasthasanaUttanasana hands under feet
Standing Forward Bend (Foot Big Toe)PadangusthasanaUttanasana grab big toes
Lotus PeacockPadma MayurasanaPeacock; lotus legs
LotusPadmasanaOne foot each thigh; heel near navel
Complete Fish GodParipurna MatsyendrasanaOne leg lotus; other knee bends; foot outside knee held by opposite hand; other hand grips ankle firmly
Full BoatParipurna NavasanaSeated; lift legs; arms straight
Revolved Side AngleParivrtta ParsvakanasanaRevolved side angle
Revolved Seated Forward Bend Intense StretchParivrtta PaschimottanasanaLegs straight; hands to opposite feet; thumbs down; twist head between arms to look up
Revolved TriangleParivrtta TrikonasanaRevolved triangle
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Question Answer Column 3
Revolved One Leg HeadParivrttaikapada SirsasanaHead balance; legs scissor; twist front leg across body
Side CraneParsva BakasanaBakasana with both knees on one side
Side BowParsva DhanurasanaGrab heels; roll to side
Side PlowParsva HalasanaPlow; legs together; twist one side then other
Side CockParsva KukkutasanaUrdhva Kukkutasana with legs on one side; start from sirsasana II; lotus legs to one side; lift
Side All LimbsParsva SarvangasanaShoulder stand; coccyx on wrist; legs lowered
Side; flank HeadParsva SirsasanaHead balance; twisting
Side Intense StretchParsvottanasanaWarrior bend
NoosePasasanaSquat; twist; interlock fingers behind knees and back
Seated Forward BendPaschimottanasana Legs straight; chin to shin; hands beyond feet
Intense Spread Leg StretchPrasarita PadottanasanaWide-legged forward bend, maybe with hands reverse namaste
King of PigeonsRajakapotasanaBhujangasana II; hold knees; feet to head
LocustSalabhasana Lie face down; arms extend back; legs and chest lift
Shoulder StandSarvangasana I and IISupported All Limbs
Corpse Pose (relaxation)Savasana, ShavasanaRecline; relax attentively
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Question Answer Column 3
Bridge, Half WheelSetu Bandha Sarvangasana, SethubandasanaShoulder stand; arch back; feet to floor
Sage; semi-divine beingSiddhasana Wide-kneed lotus; heel at perineum
LionSimhasana I and IIBent or lotus knees; feet under opposite buttocks; palms on knees; tongue out
Head Stand (supported)Sirsasana I, II, and IIIHead balance; fingers interlocked behind head, or in tripod, or forearms together
Auspicious Pose, or Easy PoseSukkasana Basic cross-legged seated position
Reclining Bound AngleSupta Baddha KonasanaPlow; legs straight to sides
Reclining Big ToeSupta PadangusthasanaOn the floor, grab one big toe and bring the leg straight up, over the head
Reclining HeroSupta VirasanaVirasana lying back
Mountain (Standing Upright)Tadasana (Samasthiti)Standing upright
FireflyTittibhasanaWide legs resting on upper arm; balance on hands; leaning forward
Upward Bow, Backbend, or WheelUrdhva Dhanurasana IFull arch
Upward-Facing DogUrdhva Mukha SvanasanaLie face down; arms lift body to toes
CamelUstrasanaKneel; bend back; rest hands on soles
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Question Answer Column 3
Chair (powerful, fierce)UtkatasanaSquat; arms up; like a chair
Standing Forward Bend (intense stretch)UttanasanaStanding forward bend
Intense Lotus PeacockUttana Padma MayurasanaBridge; legs in lotus
Raised Hand to Big ToeUtthita Hasta PadangusthasanaStanding lift one straight leg to head
Extended Side AngleUtthita ParsvakonasanaExtended side angle
Extended TriangleUtthita TrikonasanaTriangle
Side plankVasisthasanaSide from plank, balance on one hand
Legs-up-the-WallViparita KaraniLie on back; legs straight up a wall
Reverse LocustViparita SalabhasanaChest on floor; soles far over head; legs straight; arms straight down; palms flat
Warrior 1Virabhadrasana IWarrior 1
Warrior 2Virabhadrasana IIWarrior 2
Warrior 3Virabhadrasana IIIWarrior 3
Brahma or Virancha first deity of Hindu TrinityViranchyasanaOne leg in lotus; other ankle behind head; hands locked behind back
HeroVirasanaKnees bent; feet beside buttocks
TreeVrksasanaStanding; one knee bent to side; sole on thigh
ScorpionVrschikasana IForearm balance with legs bent back so soles touch head
ScorpionVrschikasana IIFull arm balance with legs bent back so soles touch head
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