asanas.docx
TRANSCRIPT
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Adho Mukha Śvānāsana अधोमुखश्वानासन Downward-Facing Dog Pose
Arm Balance and Forward Bend.
Adho Mukha Vṛkṣāsana अधोमुखवृक्षासनDownward-Facing Tree (Full Arm Balance)
Arm Balance
Ākarṇa Dhanurāsana आकर्ण�धनुरासन Bow posture up to ear
Forward Bend (Paschima Pratana Sthiti)
Anantāsana अनन्तासन Ananta's poseSupine Leg stretch
Anjaneyasana अञ्जनेयासनHonorable Pose, Crescent Moon, Crescent Lunge
Standing asana (Hip opener)
Ardha Candrāsana अध�चन्द्रासन Half moon
Standing asana (Uttihista Sthiti)
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Ardha Matsyendrāsana अध�मत्स्येन्द्रासन Half lord of the fishes pose
Twisting (Parivrrta Sthiti)
Ardha Navāsana अध�नावासन Half boat posture
Abdominal asana (Udara Akunchana Sthiti)
Aṣṭāvakrāsana अष्टावक्रासन Aṣṭāvakra's pose Arm SECe
Baddha Koṇāsana बद्धकोर्णासन Bound angle
Sitting asana/Forward Bend (Upavista Sthiti/Paschima Pratana Sthiti)
Bakāsana बकासन Crane Arm Balance
Sanskrit transliteration
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Bālāsana बालासन Child's PoseKneeling forward bend
Bharadvājāsana भरद्वाजासन Bharadvaja's twistTwisting (Parivrrta Sthiti)
Bhekāsana भेकासन Frog
Backbend (Extension) (Purva Pratana Sthiti)
Bhujaṅgāsana भुजङ्गासन CobraBackbend (Purva Pratana Sthiti)
Bhujapīḍāsana भुजपीडासन Arm-pressing posture
Arm balance
Bidalasana बिबडालासन Cat Pose Kneeling
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Caturaṅga Daṇḍāsana चतुरङ्गदण्डासन Four-Limbed Staff Arm Balance
Chakrasana चक्रासन WheelBackbend (Purva Pratana Sthiti)
Daṇḍāsana दण्डासन Staff poseSitting asana (Upavista Sthiti)
Dhanurāsana धनुरासन BowBackbend (Purva Pratana Sthiti)
Dvi Pāda Sirsāsana बिद्वपादशि,र,ासनBoth feet behind head (lit: two-footed head pose)
Forward Bend (Paschima Pratana Sthiti)
Dvi Pāda Viparīta Daṇḍāsana
बिद्वपदबिवपरीतदण्डासन Two-Legged Inverted Staff Pose
Backbend (Purva Pratana Sthiti)
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Eka Pada Koundinyāsana I
एकपादकौण्डिण्डण्यासनKoundinya's pose, twisted one legged arm balance
Arm balance
Eka Pada Koundinyasana II
एकपादकौण्डिण्डण्यासन
Koundinya's pose, one legged arm balance with straight legs
Arm balance
Eka Pāda Rājakapotāsana I
एकपादराजकपोतासन One-Legged King Pigeon
Backbend (Purva Pratana Sthiti)
Ekapādaśīrṣāsana एकपाद,ीर्षाा�सन Foot behind Head Pose
Forward Bend (Paschima Pratana Sthiti)
Eka pāda śīrṣāsana एकपाद,ीर्षाा�सनOne legged supported head balance
Inverted asana (Viparita Sthiti)
Garbhāsana गभा�सन Fetus
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Garuḍāsana गरुडासन Eagle pose
Standing asana (Uttihista Sthiti)
Gomukhāsana गोमुखासन Cow faced poseSitting asana (Upavista Sthiti)
Guptasana गुप्तासन
Halāsana हलासन PloughInverted asana (Viparita Sthiti)
Hanumanāsana हनुमानासन Monkey Pose Leg Stretch
Jānuśīrṣāsana जानु,ीर्षाा�सन Head-to-Knee Forward Bend
Forward Bend (Paschima Pratana Sthiti)
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Jāṭharaparivṛttāsana जाठरपरिरवृत्तासन Belly-revolving posture
Karṇapīḍāsana कपोतासन Ear-pressingInverted asana (Viparita Sthiti)
Krāuñcāsana क्रौञ्चासन Heron
Kukkuṭāsana कुक्कुटासन Cockerel Arm Balance
Kūrmāsana कूमा�सन TortoiseForward Bend (Paschima Pratana Sthiti)
Lolāsana लोलासन Pendant
Mahāmudrā महामुद्रा The great seal posture
Forward Bend (Paschima Pratana Sthiti)
Makarāsana मकरासन Crocodile
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Mālāsana मालासन Garland[9]
Maṇḍalāsana मण्डलासन Circle
Mārjāryasana माजा�या�सन Cat pose
Matsyāsana मत्स्यासन FishSupine backbend
Matsyendrāsana मत्स्येन्द्रासन Lord of the FishesTwisting (Parivrrta Sthiti)
Mayūrāsana मयूरासन Peacock Arm Balance
Muktahastaśīrṣāsana मुक्तहस्त,ीर्षाा�सन "Hands-Free" Head stand
Inverted asana (Viparita Sthiti)
Muktasana मुक्तसन The liberated Pose
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Naṭarājāsana नटराजासन Dancer or Lord of the Dance
Backbend (Purva Pratana Sthiti)
Nāvāsana नावासन Boat Sitting asana
Nirālambasarvāṅgāsana बिनरालम्बसवा�ङ्गासन Unsupported shoulder stand
Inversion (Viparita Sthiti)
Pādahastāsana पादहस्तासन Standing Forward Bend
Standing asana (Uttihista Sthiti)
Padma Pinyamayurasana
Peacock Feather Pose with legs in Padmasana/Elbow Balance
Arm Balance
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Padmāsana पद्मासन LotusSitting asana (Upavista Sthiti)
Paripūrṇanāvāsana परिरपूर्ण�नावासन Full Boat
Abdominal asana (Udara Akunchana Sthiti)
Parivṛtta Baddha Pārśvakoṇāsana
Revolved Bound Side Angle
Asymmetrical standing twist with hand lock
Parivrtta Pārśvakonasana परिरवृत्तपाश्व�कोर्णासन Revolved Side Angle
Twisting (Parivrrta Sthiti)
Parivṛttatrikoṇāsana परिरवृत्तबि?कोर्णासन Revolved TriangleTwisting (Parivrrta Sthiti)
ParsvottanāsanaIntense stretch to the side
Standing asana (Uttihista Sthiti)
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Paryaṅkāsana पय�ङ्कासन Couch PoseSitting asana (Upavista Sthiti)
Pāśāsana पा,ासन NooseTwisting (Parivrrta Sthiti)
Paścimottānāsana पश्चिCमोत्तानासनExtension of the posterior (western) part of the body
Forward Bend (Paschima Prattana Sthiti)
Pincha MayurasanaFeathered Peacock Pose, forearm balance
Arm Balance
Prasāritapādottānāsana प्रसारिरतपादोत्तानासन Wide Stance Forward Bend
Standing asana (Uttihista Sthiti)
Rajakapotāsana कपोतासन King PigeonBackbend (Purva Pratana Sthiti)
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Śalabhāsana ,लभासन LocustBackbend (Purva Pratana Sthiti)
Salamba Sarvāṅgāsana I सवा�ङ्गासन Shoulder StandInversion (Viparita Sthiti)
Salamba Śīrṣāsana I ,ीर्षाा�सन Supported Headstand
Inversion (Viparita Sthiti)
Samakoṇāsana समकोर्णासन Straight angle
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Samasthitiḥ समण्डिEबितः Equal Standing
Standing asana (Uttihista Sthiti)
Śaśakāsana ,,कासन Rabbit
ŚavāsanaShavasanaSarvasanaMrtasana
,वासन Corpse Pose
Resting asana (Visranta Karaka Asana)
Setubandhāsana सेतुबन्धासन Bridge PoseBackbend (Purva Pratana Sthiti)
Setubandhasarvāṅgāsana
सेतुबन्धसवा�ङ्गासन Shoulder supported Bridge
Backbend (Purva Pratana Sthiti)
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Siddhāsana शिसद्धासन Siddhi's PoseSitting asana (Upavista Sthiti)
Siṁhāsana सिसंहासन Lion
Sukhāsana सुखासन Auspicious (Easy) Pose
Sitting asana (Upavista Sthiti)
Suptabaddhakoṇāsana सुप्तभद्धकोर्णासन Reclining Bound Angle
Resting asana (Visranta Karaka Asana)
Suptakoṇāsana सुप्तकोर्णासन AngleInversion (Viparita Sthiti)
Supta Padangustasana ICatching the big toe supine pose
Supine Leg stretch
Suptavajrāsana सुप्तवज्रासन Thunderbolt
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Suptavīrāsana सुप्तवीरासन Reclining Hero
Resting asana (Visrana Karaka Asana)
Svastikāsana स्वस्तिस्तकासन Cross PoseSitting asana (Upavista Sthiti)
Tāḍāsana ताडासन Mountain Pose
Standing asana (Uttihista Sthiti)
Tiṭṭibhāsana टिटटिMभासन Insect Pose Arm balance
Trikoṇāsana बि?कोर्णासन Triangle
Standing asana (Uttihista Sthiti)
Tulāsana तुलासन Balance posture Arm Balance
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Uḍḍīyānabandha उड्डीयानबन्ध The abdominal lock
Upavesāsana Squatting PoseSquatting asana
Upaviṣṭakoṇāsana उपबिवष्टकोर्णासन Open AngleForward Bend (Paschima Pratana Sthiti)
Urdhva Dhanurasana ऊर्ध्वव�धनुरासन Upwards-facing bow
Backbend (Purva Pratana Sthiti)
Ūrdhvamukhaśvānāsana ऊर्ध्वव�मुखश्वानासन Upward-Facing Dog
Backbend (Purva Pratana Sthiti)
Uṣṭrāsana उष्ट्रासन CamelBackbend (Purva Pratana Sthiti)
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Utkaṭāsana उत्कटासनAwkward Pose/Powerful pose
Standing asana (Uttihista Sthiti)
Uttanakūrmāsana उत्तानकूमा�सन Inverted Tortoise
Uttānāsana उत्तानासन Standing Forward Bend
Standing asana (Uttihista Sthiti)
Utthitahastapādāṅguṣṭhāsana
उस्तिSतहस्तपादाङु्गष्ठासन Standing Big Toe Hold
Standing asana (Uttihista Sthiti)
Utthitapārśvakoṇāsana उस्तिSतपाश्व�कोर्णासन Extended Side Angle
Standing asana (Uttihista Sthiti)
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Uttihita PārśvakonasanaExtended Side Angle Pose
Standing asana (Uttihista Sthiti)
Vajrāsana वज्रासन ThunderboltSitting asana (Upavista Sthiti)
Vasiṣṭhāsana वशिसष्ठासनVasista's pose/Vasista is the name of a sage
Arm Balance (Side Plank Pose)
Vātāyanāsana वातायनासन Horse
Standing asana (Uttihista Sthiti)
Viparītakaraṇi बिवपरीतकरश्चिर्ण Legs-up-the-WallInverted asana (Viparita Sthiti)
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Vīrabhadrāsana I वीरभद्रासन Warrior I
Standing asana (Uttihista Sthiti)
Vīrabhadrāsana II वीरभद्रासन II Warrior II
Standing asana (Uttihista Sthiti)
Vīrabhadrāsana III वीरभद्रासन III Warrior III
Standing asana (Uttihista Sthiti)
Vīrāsana वीरासन HeroSitting asana (Upavista Sthiti)
Vṛkṣāsana वृक्षासन Tree
Standing asana (Uttihista Sthiti)
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Vṛścikāsana वृश्चिCकासन scorpionBackbend (Purva Pratana Sthiti)
Etymology[edit]
The name comes from the Sanskrit words adhas (अधस्) meaning 'down', mukha (मुख) meaning 'face', śvāna (श्वान) meaning 'dog',[1] and āsana (आसन) meaning 'posture' or 'seat'.[6]
Anatomical focus[edit]
Primary muscles:
Trapezius, latissimus dorsi, triceps, gluteus maximus, hamstrings, full body/integrated[7]
Secondary muscles (synergists/stabilizers):
Rhomboids, rotator cuff, anterior and medial deltoids, posterior deltoids, extensors, serratus anterior, soleus, gastrocnemius body/integrated[7]
Description[edit]
The preparatory position is with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips and typically about seven inches (17 cm) apart, with the spine straightened and relaxed.
On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. The back is straight with the front ribs tucked in. The legs are straight with the heels reaching to the floor. The hands are open like starfish, keeping the forefinger and thumb pressing down on the floor/mat. The arms are straight, with the inner elbows turning towards the ceiling. If one has the tendency to hyper extend elbows, keeping a microbend to the elbows prevents taking the weight in the joints. Turning the elbows up towards the ceiling will engage the triceps and build strength. The shoulders are wide and relaxed. Line up the ears with the inner arms which keeps the neck lengthened. The hands are shoulder width
apart and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees are bent to allow the spine to lengthen fully. The navel is drawn in towards the spine, keeping the core engaged.
The hips move up and back. Focus is on the breath while holding the asana, with deep, steady inhalation and exhalation creating a flow of energy through the body. On an exhale, the practitioner releases onto the hands and knees and rests in balasana.
Benefits[edit]
BKS Iyengar, one of the foremost yoga teachers in the world,[citation needed] asserts that this asana stretches the shoulders, legs, spine and whole body; builds |strength throughout the body, particularly the arms, legs, and feet; relieves |fatigue and rejuvenates the body; improves the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits.[8]
Etymology[edit]
The asana is named after the great yogi Matsyendranath.[5]
The name comes from the Sanskrit words ardha meaning "half", matsya meaning "fish", eendra meaning "king", and asana (आसन ) meaning "posture" or "seat".[6]
The name Vakrasana comes from the Sanskrit "Vakra" ('twisted').[3]
Description[edit]
One foot is placed flat on the floor outside the opposite leg and torso twists toward the top leg. The bottom leg may be bent with the foot outside the opposite hip, or extended with toes vertical. The arms help leverage the torso into the twist and may be bound (Baddha Ardha Matsyendrasana) in a number of configurations by clutching either feet or opposite hands.
Variations[edit]
Ardha Matsyendrasana II[edit]
From seated Ardha Padmasana (Half Lotus Pose), the bottom leg extends along the ground, one arm reaches behind the back to grab hold of the foot or shin of the Padmasana leg while the other hand holds the extended leg.[7]
Ardha Matsyendrasana III[edit]
From Ardha Matsyendrasana I, the bottom leg moves into Padmasana (Lotus Position) and arms bind by grabbing either foot.[7]
Benefits[edit]
Ardha Matsyendrāsana allows the spine to be twisted all the way from the base of the spine to the very top. This asana tones the spinal nerves and ligaments, and improves digestion.and also improve liver and pancreas health[8
Etymology[edit]
The name comes from the Sanskrit words baddha (बद्ध, baddha) meaning "bound", kona (कोर्ण, koṇa) meaning "angle" or "split",[4]and Asana (आसन, Āsana) meaning "posture" or "seat".[5]
Description[edit]
From sitting position with both the legs outstretched forward, hands by the sides, palms resting on the ground, fingers together pointing forward, the legs are hinged at the knees so the soles of the feet meet. The legs are grasped at the ankles and folded more until the heels reach the perineum. The knees remain on the ground, the body erect and the gaze in front. The asana is held before coming back to the starting position. The thighs are stretched with care.
Benefits[edit]
It is a strong groin- and hip-opener and one of the few asanas that can be practiced comfortably soon after eating as long as the head is not rested on the floor. The asana is specially recommended for those suffering from urinary disorders. The pelvis, the abdomen and the back are stimulated by a plentiful blood supply.[6][7]
It relieves sciatic pain and prevents hernia. If practised regularly, it relieves pain and heaviness in the testicles. For women, coupled with Sarvangasana, it checks irregular menses and helps the ovaries to function properly.[8] Regular practise of this asana may be beneficial for the lumbar region, flat feet, high blood pressure, infertility and asthma.[9]
Etymology[edit]
The name comes from the Sanskrit words bala meaning "child" and asana (आसन) meaning "posture"
or "seat".[2]
Description[edit]
In this asana, the body faces the floor in a fetal position. The knees and hips are bent with the shins on the floor. The chest can rest either on the knees or the knees can be spread to about the width of a yoga mat, allowing the chest to go between the knees. The head is stretched forward towards the ground - the forehead may touch the ground. The arms may be stretched forward in front of the head or backwards towards the feet.
Benefits[edit]
Balasana is a simple relaxation position in yoga. The asana can become active through breath.
Follow-up asanas[edit]
Balasana is a counter asana for various asanas and is usually practiced before and after Sirsasana.
See also[edit]
ListEtymology[edit]
The two names for the asana come from the Sanskrit words baka ("crane") or kak ("crow"), and asana (आसन) meaning "posture" or "seat".[3][4]
While different yoga lineages use one name or another for the asana, Dharma Mittra makes a distinction, citing Kakasana as being with arms bent (like the shorter legs of a crow) and Bakasana with arms straight (like the longer legs of a crane).[5] In the west, practitioners often mistranslate the Sanskrit "Bakasana" as the English "Crow Pose".[2][6]
Description[edit]
This asana is considered an arm balance. According to B.K.S. Iyengar there are two techniques for entering into this balance. The simple method of achieving it is by pushing up from a crouching position. The advanced method is to drop down from a head stand.[7]
Benefits[edit]
The asana strengthens the shoulders, arms, wrists and hands, as well as the core muscles and organs of the abdomen.[7]
Etymology[edit]
The asana dedicated to sage Bharadvāja[2] who was one of the Saptarshis (Seven Great Sages Rishi) in the present Manvantara; the others being Atri, Vashishtha, Vishvamitra, Gautama, Jamadagni and Kashyapa.[3]Bharadvāja was also the
father of Drona who was a master of advanced military arts and the royal guru toKauravas, Pandavas and the Devastras.,[4] the princes who fought the great war which is the subject of theMahābhārata.
Description[edit]
Bharadvājāsana II variation viewed from the front
Bharadvājāsana is a basic seated spinal twist. It has three main variations:
Bharadvājāsana II is the advanced variation requiring high hip mobility in which one leg articulated as in thePadmasana (lotus position), while the other leg is articulated as in the Vīrāsana.
Bharadvājāsana I is the basic variation in which the legs articulated as in vīrāsana dropped to one side one foot on the floor and the other's ankle cradled in the arch of the foot below.
Bharadvājāsana on chair is a third variant which is performed sitting sideways on an armless chair, which does not require hip mobility, utilizing the back seat to provide gentle resistance to the arms, to assist with the twist.
The vinyasa for Bharadvājāsana I begins in dandasana from which,
1. The legs are bent at the knees, dropping them to the left, bringing the feet to the right hip.2. The right foot end top down on the floor and cradling the left ankle within the arch of the right
foot.3. The torso is rotated 45° to the left.4. The right arm is straightened and the hand is inserted under the left knee.5. The legs are released, returning to dandasana for a few moments to release the knees.6. Repeat on the left side
Bharadvājāsana
Benefits[edit]
Stretches: Spine , Shoulders and Hips .
Massages the abdominal organs. Improves digestion. Relieves:
Lumbago , Cervicalgia , and Sciatica .
Reduces stress. Useful for strengthening the lower back during second trimester of pregnancy. Therapeutic for carpal tunnel syndrome [11