Asanas & Sanskrit

Front 1

Hatha translation

Back 1

ha meaning 'sun'
tha meaning 'moon'

Hatha-yoga The way towards realisation through rigorous discipline.

Front 2

Kona

Back 2

Angle

Front 3

Pada

Back 3

Foot or Leg

Front 4

Utthita

Back 4

Extendedl Raised up, extended, stretched.

Front 5

Ardha

Back 5

Half

Front 6

Baddha

Back 6

Bound

Front 7

Kapota

Back 7

Pigeon

Front 8

Pratyahara

Back 8

Draw the senses inward, relieving them of their external distractions.

Front 9

Yoga

Back 9

Union, communion.

Front 10

uttana

Back 10

intense stretch

Front 11

Bandha

Back 11

Bondage or fetter. It means a posture where certain organs or parts of the body are contracted and controlled.

Front 12

utkata

Back 12

powerful, fierce

Front 13

ut

Back 13

intense; A particle, denoting intensity.

Front 14

Bharadvajasana

Back 14

Bharadvaja's twist

Front 15

Eka

Back 15

One

Front 16

anga

Back 16

limb

Front 17

Mukha

Back 17

Face

Front 18

janu

Back 18

knee

Front 19

Dhanura

Back 19

bow

Front 20

parigha

Back 20

a bar used for locking a gate

Front 21

Hasta

Back 21

The hand.

Front 22

Matsyendrasana

Back 22

lord of the fishes

Front 23

Aum

Back 23

Like the Latin word 'Omne', the Sanskrit word 'Aum' means 'all' and conveys concepts of 'Omniscience', 'Omnipresence' and 'Omnipotence'.

Front 24

Supta

Back 24

Reclining

Front 25

Svana

Back 25

Dog

Front 26

Dhyana

Back 26

Meditation

Front 27

Samadhi

Back 27

Bliss, absorption

Front 28

tan

Back 28

stretch or extend

Front 29

Jnana

Back 29

Sacred knowledge derived from meditation on the higher truths of religion and philosophy, which teaches a man how to understand his own nature.

Front 30

setu

Back 30

bridge

Front 31

Janu

Back 31

The knee.

Front 32

Chatur

Back 32

The number four.

Front 33

pashima

Back 33

west

Front 34

marjari

Back 34

cat

Front 35

Purva

Back 35

East, the front of the body.

Front 36

Dristana

Back 36

Conscious gazing

Front 37

Mandala

Back 37

A circle.

Front 38

vira

Back 38

man, hero

Front 39

Asana

​

Back 39

"To take one seat"
Being present in one's body; inhabiting, existing, living in it"Posture; pose

Front 40

Adho

Back 40

Head

Front 41

Chakra

Back 41

Literally, a wheel or circle. Energy (prana) is said to flow in the human body through three main channels (nadis), namely, Susumna, Pingala and Ida. Susumna is situated inside the spinal column. Pingala and Ida start respectively from the right and left nostrils, move up to the crown of the head and course downwards to the base of the spine. These two nadis intersect with each other and also the Susumna. These junctions of the nadis are known as chakras or the fly-wheels which regulate the body mechanism.

ChandraThe moon.

Front 42

Pranayama

Back 42

Rhythmic control of the breath. The fourth stage of yoga.

Front 43

Prana

Back 43

Breath, respiration, life, vitality, wind, energy, strength. It also connotes the soul.

Front 44

Purvottana

Back 44

The intense stretch of the front side of the body.

Front 45

Pratyahara

Back 45

Sense withdrawal

Front 46

sarva

Back 46

all

Front 47

Chitta

Back 47

The mind in its total or collective sense, being composed of three categories: (a) Mind, having the faculty of attention, selection and rejection; (b) Reason, the decisive state which determines the distinction between things and (c) Ego, the I-maker.

Front 48

sirsa

Back 48

head

Front 49

Adho-mukha

Back 49

Face downwards.

Front 50

ustra

Back 50

camel

Front 51

Kriya

Back 51

An expiatory rite, a cleaning process.

Front 52

Mala

Back 52

A garland, wreath.

Front 53

Prasarita

Back 53

Spread out, stretched out.

Front 54

Kundalini

Back 54

The Kundalini (kundala=coil of a rope; Kundalini=a coiled female serpent) is the divine cosmic energy. This force or energy is symbolised as a coiled and sleeping serpent lying dormant in the lowest nerve centre at the base of the spinal column, the Muladhara-chakra. This latent energy has to be aroused and made to ascend the main spinal channel, the Susumna piercing the chakras right up to the Sahasrara, the thousand-petalled lotus in the head. Then the Yogi is in union with the Supreme Universal Soul.

Front 55

Pratyahara

Back 55

Withdrawal and emancipation of the mind from the domination of the senses and sensual objects. The fifth stage of yoga.

Front 56

Karna Pidasana

Back 56

Pressure on ears pose.

Front 57

Nava

Back 57

A boat.

Front 58

Chandrasana

Back 58

Moon

Front 59

Dwi-hasta

Back 59

Two hands.

Front 60

Raja

Back 60

King

Front 61

Patanjali

Back 61

The author of the yoga sutras. The propounder of Astanga yoga. He put it on paper, so the world could experience it.

Front 62

Mantra

Back 62

A sacred thought or a prayer.

Front 63

Dwi-pada

Back 63

Two feet or legs.

Front 64

Sarva

Back 64

All, whole.

Front 65

Nirodha

Back 65

Restraint, suppression.

Front 66

Padma

Back 66

A lotus.

Front 67

Bakasana

Back 67

Elbow balancing pose

Front 68

Paschimottanasana

Back 68

Seated forward bend.

Front 69

Tha

Back 69

The second syllable of the word 'hatha'. The first syllable 'ha' stands for the sun, while the second syllable 'tha' stands for the moon. The union of these two is Hatha-yoga.

Front 70

Asana Posture

Back 70

The third stage of yoga.

Front 71

San

Back 71

Six.

Front 72

Bhakti

Back 72

Worship, adoration.

Front 73

Niyama

Back 73

Self-purification by discipline. The second stage of yoga mentioned by Patanjali.

Front 74

Hala

Back 74

Plow

Front 75

Go

Back 75

Cow

Front 76

Pasa

Back 76

A fetter, trap, noose.

Front 77

Niyama

Back 77

Observances

Front 78

Prajna

Back 78

Intelligence, wisdom.

Front 79

Vritta

Back 79

Fluctuation.

Front 80

Guru

Back 80

Spiritual preceptor, one who illumines the darkness of spiritual doubt.

Front 81

Purva

Back 81

- the front of the body

parsva- = "side", purva- = "front", paschima = "back".

Mnemonic: Your PARtner is by your side, PURfection ahead of you, and your PASt SCHEMES are behind you.

Front 82

Apana

Back 82

One of the vital airs which move in the sphere of the lower abdomen.

Front 83

Salamba

Back 83

With support.

Front 84

Anga

Back 84

The body; a limb or a part of the body; a constituent part.

Front 85

Dharana

Back 85

Focused Concentration

Front 86

Urdhva

Back 86

Raised, elevated, tending upwards.

Front 87

Upavistha

Back 87

Seated.

Front 88

Karma-yoga

Back 88

The achievement of union with the Supreme Universal Soul through action.

Front 89

Ru

Back 89

The second syllable in the word 'guru', meaning light.

Front 90

Raja-yoga

Back 90

The achievement of union with the Supreme Universal Spirit, by becoming the ruler of one's own mind by defeating its enemies.
The chief of these enemies are: Kama (passion or lust), krodha (anger or wrath), lobha (greed),moha (delusion), mada (pride) and matsara(jealousy or envy). The eight-fold yoga of Patanjali shows the royal road (raja-marga) for achieving this objective.

Front 91

Karma

Back 91

Action.

Front 92

Paripurna

Back 92

Entire, complete.

Front 93

Vasistha

Back 93

A celebrated sage, author of several Vedic hymns.

Front 94

Purvottanasana

Back 94

Upward Plank Pose
Pose of the intense stretch of the front side of the body.

Front 95

Ujjayi

Back 95

A type of pranayama in which the lungs are fully expanded and the chest is puffed out.

Front 96

Yogi or Yogini

Back 96

One who follows the path of yoga.

Front 97

Sarvanga

Back 97

The whole body.

Front 98

Astanga Yoga

Back 98

The eight limbs of Yoga described by Patanjali.

Front 99

Dhyana Meditation

Back 99

The seventh stage of Yoga mentioned by Patanjali.

Front 100

Yoga-mudra

Back 100

A posture.

Front 101

Bhuja

Back 101

The arm or the shoulder.

Front 102

Pida

Back 102

Pain, suffering, pressure.

Front 103

Tola

Back 103

A balance.

Front 104

Karna Pidasana

Back 104

Pressure on ears pose

Front 105

danda

Back 105

staff

Front 106

Ayurveda

Back 106

The traditional Hindu system of medicine, which is based on the idea of balance in bodily systems and uses diet, herbal treatment, and yogic breathing.

Front 107

Gu

Back 107

First syllable in the word 'Guru', meaning darkness.

Front 108

Karna

Back 108

The ear; also one of the heros in the Mahabharata.

Front 109

Parivrtta

Back 109

revolved or twisted

Front 110

Tapas

Back 110

Burning away impurities through self-discipline.

Front 111

Asta

Back 111

The number eight.

Front 112

Yama

Back 112

Restraints

Front 113

Paschima

Back 113

- The West; the back of the body

Front 114

Paschimottana

Back 114

Intense stretch of the back side of the body from the nape to the heels.

Front 115

Siddha

Back 115

A sage, seer or prophet; also a semi-divine being of great purity and holiness.

Front 116

Pada Bandha

Back 116

Engagement of the feet, locking

Front 117

Supta

Back 117

Sleeping.

Front 118

Parsva

Back 118

Side-, Flank-, pertaining to rib area.

parsva- = "side", purva- = "front", paschima = "back".

Mnemonic: Your PARtner is by your side, PURfection ahead of you, and your PASt SCHEMES are behind you.

Front 119

hanuman

Back 119

monkey

Front 120

Bhuja-pida

Back 120

Pressure on the arm or shoulder.

Front 121

Namaste

Back 121

Commonly said at the end of yoga class by the instructor and the students.
One beautiful interpretation: I honor that place in you where the whole Universe resides. And when I am in that place in me and you are in that place in you, there is only one of us.

Front 122

Samadhi

Back 122

Deep Absorption

Front 123

Utthita Tadasana

Back 123

Five Pointed Star

Front 124

Bakasana

Back 124

Crow Pose

Front 125

Baddha Konasana
(BAH-dah-cone-AHS-anna)

Back 125

Bound Angle
Baddha - bound, tied, fixed
Kona- angle

Strengthens legs, back, abs, shoulders, arms
Stretches hips, groin
Stimulates circulation, digestion, peristalsis, relieves constipation
Tones abs and pelvic organs
Draws senses inwards; relieves stress, anxiety, depression
CAUTION; Weak or stiff back (sit on edge of cusion); Stiff in hips, groin, knees or sciatica (cusions below knees); constipation (avoid holding); Pregnancy after 3rd month
PRESS POINT: Crown; Sternum

Front 126

Dhanurasana
(don-your-AHS-anna)

Back 126

Bow Pose
Dhanu - bow

Front 127

Setu Bhandasana
(set-too bahn-DAHS-anna)

Back 127

Bridge Pose
Setu Bandha - forming of causeway or bridge

Front 128

Ustrasana

Back 128

Camel Pose

Front 129

Balasana

Back 129

Child Pose

Front 130

Garbhasana
(gar-BAHS-anna)

Back 130

Foetus Pose
Garbha - born from a womb

Front 131

Bhujangasana
(boo-jang-GAHS-anna)

Back 131

Cobra Pose
Bhujaga - a serpent, moving in curves

Front 132

Shavasana
(shah-VAHS-anna)

Back 132

Corpse Pose
Sava - corpse, support

Front 133

Balakikasana
(BALA-kik-AHS-anna)

Back 133

Crane Pose
Balakika - a species of small crane

Front 134

Adho Mukha Svanasana
(Ah-doh-MOO-kah-shvah-NAHS-anna)

Back 134

Downward Facing Dog
Adho Mukha - having the muzzle downward
Svan - dog

Front 135

Gomukhasana
(go-MOO-KAHS-anna)

Back 135

Face of Light

Go - rays of light
Mukha - face

Begin in table
1. Cross right knee in front of left. Ope feet away from each other
2. Sit back between heels
3. Place palms on soles of feet
4. Elongate spine by pressing sitz bones into the ground and pressing up through crown.
5. Take right arm overhead
6. Bend elbow
7. Place right hand to mid upper back
8. Bring left arm behind back and clasp both hands
TO RELEASE
1. Release hands and arms down
2. Lean forward , unwind legs coming to table
3. Repeat on opposite side

Front 136

Matsyasana
(mot-see-AHS-anna)

Back 136

Fish Pose
Matsya - a fish

Front 137

Chatarunga Dandasana
(chaht-tour-ANG-ah don-DAHS-anna)

Back 137

Four Limb Staff Pose
Chatur - four anga-limb
Danda - staff

Front 138

Parighasana
(par-ee-GOSS-anna)

Back 138

Gate Pose
Parigha - the gate of a palace

Front 139

Maha Mudra
(mah-hah MOO-drah)

Back 139

Great Seal Pose

Maha - great, mighty strong
Mudra - seal

• Come into Dandasana (Staff Pose).
• As for Siddhasana (Accomplished Pose), take hold of the inner right thigh with the right hand just above the knee and drag the right foot in, keeping the right leg completely soft and passive and letting the arm do all the work.
• Take hold of the right ankle and draw the right heel in to the right groin. At the same time, roll the ankle out to turn the top of the foot and shin down to the floor. The big toe should be in towards the right thigh and the left thigh should be at least at a 90° angle and ideally at a an angle greater than 90°.
(• Alternatively, if this is not attainable, bring the foot into the thigh and have the leg in Baddha Konasana.)
• If the knee does not go all the way down to the floor, support it with a blanket or block.
• Turn the trunk to face out over the left leg.
• Take hold of the big toe of the extended leg.
• Inhale and lift the sides of the trunk, dropping the chin into the notch of the collar bones.
• Hold this position as you exhale.
• Inhale and hold the breath for several moments.
• Exhale and release, returning to Dandasana (Staff Pose).
• Repeat on the other side.

Front 140

Ardha Salabhasana
(ARE-dah sha-la-BAHS-anna)

Back 140

Half Locust Pose
Ardha - half
Salabha - a grasshopper, locust

1. Lie on your belly, with the chin on the floor, legs together and arms alongside the body, with the palms down.
2. Rock the hips from side to side to walk the arms underneath your body, so that the forearms are on the inside of the hip bones and the hands are under the thighs.
3. Inhale and lengthen the legs, reaching the toes away from your body. Pull up the knee caps, squeeze the buttocks and engage mula bandha. Press the arms down into the floor and slowly lift the legs up towards the ceiling.
4. Breathe and hold for 2-5 breaths.
5. To release: exhale and slowly lower the legs to the floor. Turn the head to one side, slide the arms out from under your body and rest.
BENEFITS + CONTRAINDICATIONS
Benefits: Half Locust pose strongly strengthens the core body and the low back muscles. Locust stimulates the endocrine, nervous and reproductive systems.
Contraindictions: Recent or chronic injury to the back or legs, pregnancy and recent abdominal surgery.
MODIFICATIONS + VARIATIONS
Modifications: Place a folded blanket under the hips or place a rolled up blanket or bolster under the thighs.
Variations: A) Make fists with the hands. B) Bring the arms palms down next to the sides of your body.

Front 141

Ardha Chandrasana
(ARE-dah-chan-DRAHS-anna)

Back 141

Half Moon Pose
Ardha - half
Chandra - the moon

Front 142

Ardha Sarvangasana
(ARE-dah-sar-van-GAHS-anna)

Ardha - half
Sarva - whole, entire
Anga - limb

Back 142

Half Shoulderstand

Front 143

Sirsasana

(shear-SHAHS-anna)

Sirsha - the head

Back 143

Headstand

Front 144

Parsvakonasana
(parsh-vah-cone-AHS-anna)

Parsva - side, flank
Kona - angle

Back 144

Side Angle OR Lateral Angle


Begin in Warrior 2, right foot in front
1. Bring right forearm to right knee
2. Slide back heel away to bring front thigh toward parallel to ground.
3. Draw left shoulder back
4. Elongate spine by drawing sacrum towards left heel and press out through crown.
5. Extend left arm in line with back leg
TO RELEASE
1. Return torso and arms to warrior 2
2. Repeat on opposite side.

Front 145

Tadasana
(tah-DAHS-anna)

Back 145

Mountain Pose
Tada - a mountain

Front 146

Kapotasana
(cop-poh-TAHS-anna)

Hint: bird

Back 146

Pigeon
Kapota - a dove, pigeon

Front 147

Phalakasana
(pah-la-KAHS-anna)

Back 147

Plank Pose

Front 148

Pashchimottanasana

(POSH-ee-moh-tan-AHS-anna)

Paschima -the west

Uttama - uppermost, best

Back 148

Side Plank

Front 149

Yama

Back 149

The god of death. Yama ia also the first of the eight limbs or means of attaining yoga.
Yamas are universal moral commandments or ethical disciplines transcending creeds, countries, age and time. The five mentioned by Patanjali are:
non-violence, truth, non-stealing, continence and non-coveting.

Front 150

Matsyendrasana

(MOT-see-en-DRAHS-anna)

Matsyendra - teacher of yoga

Back 150

Spinal Twist

Front 151

Dandasana
(don-DAHS-anna)

Danda - stick, staff or rod

Back 151

Staff Pose

Front 152

Supta Vajrasana

Back 152

Fixed Firm Pose

Meaning
The meaning of Supta in Sanskrit means ‘reclined’, Vajra means ‘thunderbolt’ and asana means ‘posture’. This asana improves our digestion and rejuvenates us with new energy.

Front 153

Uttanasana

(OOT-tan-AHS-ahna)

Ut - intense

Tan- to stretch or extend

Back 153

Standing Forward Bend

Front 154

Pratapana

Back 154

Warming, heating, to put near fire

• Raises body temperature, increases pulse rate, opens up breathing, lubricates joints, elasticizes and oxygenates supportive tissue
• Awakens neurological signals to muscle groups, an pumps prana into stagnant, weak areas
• Increases conscious awareness of the body focusing on areas that need to be exercised with extra care
• Helps avoid over straining "cold" muscles and connective tissues. Strained tissues will silently and progressively become less flexible and eventually tear, constrict or pull bones out of alignment
• Creates a more enjoyable, sage, and beneficial physical experience
• Helps students drop the need to strive or achieve anything. Unconscious, overzealous physical activity can cause injury

Front 155

Padahastasana
(pad-ah-hastanana)

Back 155

Hand-under-foot posture

Front 156

Vajrasana

Back 156

Thunderbolt Pose

Front 157

Dharana

Back 157

Focused concentration

Front 158

Utkatasana
(OOT-kah-TAHS-anna)

Utkata - exceeding usual measure, diffisult

Back 158

Standing Squat OR Chair Pose

Front 159

Utthita Hasta Padangusthasana

Back 159

Extended hand-to-big-toe posture (standing on one leg with the raised foot kicked out at chest- or head-height, gripping the big toe with the hand that's on the same side)

Front 160

Prasarita Padottanasana
( pra-sa-REE-tah pah-doh-tahn-AHS-anna)

Prasarita - stretched out, spread
Pada- foot

Back 160

Wide Legged Forward Bend OR Standing Wide Angle

Begin in Tadasana
1. Step out into Five Pointed Star
2. Point feet straight ahead
3. Draw abdominal muscles in and up
4. Elongate spine by drawing sacrum towards ground, pressing up through crown
5. Maintaining elongated spine, swan dive, hinging forward from the hips, pressing through sitz bones
6. Allow spine to round, hands to ground
TO RELEASE
1. Place hands on hips
2. With elongated spine lift torso upright
3. Step feet together

Front 161

Supta Matsyendrasana
(SOUP-tah MOT-see-en-DRAHS-anna)

Supta - supine
Matsyendra - a sage of yoga

Back 161

Supine Twist

Front 162

Yoga Mudra
(yo-gah MOO-drah)

Back 162

Symbol of Yoga

Begin in Vajrasana
1. Raise arms out in front parallel to ground
2. Sweep hands behind back interlacing fingers
3. Hinge forward at hips bringing head to ground
4. Lift arms behind back and press hands up toward sky.
5. Roll onto top of head lifting hips over knees
6. Continue to move arms away from back
TO RELEASE
1. Return sitz bones to heels
2. Lift torso upright, releasing arms

Front 163

Padangusthasana
(pa-dan-GOOS-tha-sana)

Back 163

Big toe posture

Front 164

Vrksasana
(vrik-SHAHS-anna)

Back 164

Tree Pose
Vrka - the trunk of tree

Front 165

Trikonasana
(trik-cone-AHS-anna)

Back 165

Triangle Pose
Tri - Three Kona - angle

Begin in Five Pointed Star
1. Turn right foot out to 90 degrees
2. Left foot at 45 degrees, heel away
3. Elongate spine by drawing sacrum towards ground pressing up through crown.
4. Press hips to left and extend torso to right, lengthening through right fingertips.
5. Maintain elongated spine, lower right arm down toward leg, raise left arm toward sky.
6. Turn head to look up at left hand
7. Keep body in one plane
TO RELEASE
1. Lift torso upright
2. Return to Five Pointed Star
3. Repeat on opposite side

Front 166

Parsvottanasana
(parsh-voh-tahn-AHS-anna)

Back 166

Intense Side Stretch

parsva = side, flank
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, to stretch or extend)

Step by Step


Stand in Tadasana . With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs. Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.
With another exhalation, lean the torso forward from the groins over the right leg. Stop when the torso is parallel to the floor. Press your fingertips to the floor on either side of the right foot. If it isnt possible for you to touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.
In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.
Hold your torso and head parallel to the floor for a few breaths. Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but dont round forward from the waist to do this. Eventually the long front torso will rest down on the thigh. Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the coccyx first down and then into the pelvis. Then go to the left side.

Front 167

Paripurna Navasana
(par-ee-POUR-nah-VAHS-anna)

Back 167

Upward Boat

Paripurna - completely filled
Nava - boat

Front 168

Urdhva Mukha Svanasana
(OORD-vah MOO-kah-shvon-AHS-anna)

Back 168

Upward Facing Dog
Urdhva - upward
Mukha - facing
Svama - Dog

Front 169

Virabhadrasana Eka

(veer-ah-bah-DRAHS-anna eka)

Vira - bravery, courage

Bhadra - blessed, auspicious

Back 169

Warrior 1

Front 170

Virabhadrasana Dwi

(veer-ah-bah-DRAHS-anna-dwee)

Vira - bravery, courage

Bhadra - blessed, auspicious

Back 170

Warrior 2

Front 171

Upavistha Konasana

(oo-pah-VEESH-tah cone-AHS-anna)

Upavista - seated, sitting

Kona - angle

Back 171

Wide Angle Forward Bend

Front 172

Pranayama

Back 172

the regulation of the breath through certain techniques and exercises.

Front 173

Standing Postures

Back 173

Best performed early because they require strength, stamina, and upper legs (largest muscles in body). Increase mental alertness and helps students feel more grounded.

Front 174

Balancing Postures

Back 174

Best done towards end of standing sequence once student feels grounded / stable. Balance poses act to create balance or reflect the current state of balance in both the mental and physical bodies. Asymmetrical movements most common. They point out strengths / weaknesses and allow opp to balance out weaknesses. Guide students to work on their weaker side 1st then 3rd, and the stronger side only once.

Front 175

Lateral Bends

Back 175

Best explored after the spine has warmed up. Elongates the ribs and warm the tissue of the torso.

Support elongation in the backbends and help to stimulate the abdominals.

Front 176

Backbends

Back 176

Done at the high point of class, and require the most amount of physical preparation. Shoulders, low back, quads, adductors, and pelvic floor must be sufficiently lengthened and warmed up.

Bc deep backbends create heat and stimulate the nervous system there needs to be sufficient time to cool down.

Front 177

Forward Bends

Back 177

Excellent to incorporate in the cool down phase of practice bc they are cooling, quieting and help generate introversion.

* Provide a counter stretch for the opening in back extensions.

Front 178

Twists

Back 178

Neutralizing postures, twists will calm the body if agitated and stimulate it if it is dull or lethargic. They help bring the nervous system and glandular system into balance. If done after backbends they are cooling and soothing. Stimulating if done after Forward Bends.

Serve as transitional pose to restore balance during a class and serve as good postures with which to end a class

Front 179

Inversions

Back 179

Best performed after shoulder openers such as bridge and shoulder strengtheners such as downward dog. Explore Headstand before Shoulderstand as a heated inversion while Shoulderstand is cooling and provides a counter stretch to the neck muscles.

Front 180

The 7 means for perfecting oneself on the yogic path

Back 180

Shatkarmas for purification ;asana for strength ;madras for steadiness; pratyahara for calmness; pranamaya for lightness; dhyana for realization ; and samadhi for bliss

Front 181

3 purposes of Hatha yoga

Back 181

1. The total purification of the body 2. The complete balancing of the physical, mental, and energetic fields 3. The awakening of pure consciousness through which one ultimately connects with the divine by engaging in practices rooted in the physical body

Front 182

Shatkarma- purification process

Back 182

shat meaning 6
Karma meaning 'action'
Are set forth in the initial stage of Hatha yoga practices. They are designed to bring the bodies 3 doshas or energetic qualities = kapha, pitta, vata = into balance, creating harmony in the body and mind that prepares one for asana, pranamaya, and other Hatha practices.

Front 183

What are Sthira and Sukha?

Back 183

Sthira = steadiness and alertness

Sukha = The ability to remain comfortable in a posture

*without the both of these you do not have a proper asana

Front 184

What is the 1st step of our yoga practice?

Back 184

To connect breath and body. *The correct linkage of breath and body is the basis for our entire asana practice. It is the most important aspect of practice.

Front 185

What are the rules for connecting breath to movement? When do we breathe?

Back 185

When we contract the body we EXHALE, when we expand the body we INHALE. *Breathing initiates the movement.

Front 186

________ at the end of each movement helps us remain conscious of both the ______ and the ______.

Back 186

Pausing at the end of each movement helps us remain conscious of both the movement and the breath.

*Losing attention causes our practice to become mechanical, then we are not doing yoga.

Front 187

Why do we first expand the chest and then the abdomen when breathing during practice?

Back 187

It stretches the spine and helps to straighten the back. When we breathe in to the abdomen first, and then the chest, the abdomen expands so much that it inhibits the expansion of the chest and consequently the spine is not extended enough. Also the organs are then pressed down rather than the diaphragm being given room to move freely by the rising action of the chest.

Front 188

What is Ujjayi?

Back 188

A breathing technique that produces a fine, smooth feeling by narrowing the flow of breath in the throat. It allows us to hear as well as feel the breath as it become deeper and longer.

Front 189

Another way for invigorating and deepening our practice is to _______ the natural pause between the exhalation and inhalation, and between the inhalation and exhalation.

Back 189

Another way for invigorating and deepening our practice is to LENGTHEN the natural pause between the exhalation and inhalation, and between the inhalation and exhalation.