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Leg Position of the Pose Dedicated to Garuda in Downward Facing Tree PosePada Garudasana in Adho Mukha Vrksasana(pah-DAH gah-rue-DAHS-anna in AD-ho-MOO-kah vrik-SHAH-sana)

Pose Type: inversion, arm balance

Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)

pada = foot or leg

Garuda = Hindu Deity, half-man half-eagle, carrier of Lord Vishnu

adho = downward

mukha = facing

vrksa = tree

Variation types: standing, forward bend, side bend

Activated chakras: muladhara (root), swadhisthana

(sacral), anahata (heart)

Benefits: strengthens the arms, wrists and upper

body; stretches the IT band on the outsides of the

thighs; develops the sense of balance; promotes

the flow of oxigenated blood to the brain and

internal organs of the torso, since it’s a full

inversion.

Cautions:

* Wrist, elbow or shoulder injuries or concerns

* Hgh or low blood pressure

* HeadachesHow to perform the pose:

1. Begin by standing in Mountain Pose (Tadasana). Engage your Mula Bandha, Uddhiyana Bandha and Ujjayi Breathing.

2. Exhale, hinge from the hips, coming into a forwards bend, placing the palms on the floor on the outsides of your feet. Your hands should be shoulder width apart or slightly wider. Make sure your arms are straight and your shoulders are on top of your fingertips.

3. There are many ways to come into a handstand. When you start practicing handstand, make sure you can balance on your hands against the wall for at least 60 seconds. Then you can experiment with jumping into a handstand or lifting your legs by using your core. Press strongly into your hands.

4. Once you find your balance in a Downward Facing Tree Pose (Adho Mukha Vrksasana) a.k.a. Handstand, exhale, bend your knees cross your right leg over your left leg, hooking your right foot around your left calf muscle. Hold for 30 and up to 90 seconds to receive the full benefits of the stretch.

5. Inhale, bring your legs back to the straight position. Exhale, switch legs as you, bend your knees cross your left leg over your right leg, hooking your left foot around your right calf muscle. Hold for 30 and up to 90 seconds to receive the full benefits of the stretch.

6. Inhale, bring your legs back to the straight position. On the following inhale, lower your feet to the floor. Inhale as you come back to Mountain Pose (Tadasana).

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One Legged Pose Dedicated to Siddhar Konganar Eka Pada Konganarasana(aa-KAH pah-DAH cone-GAH-nah-RAHS-anna)

Pose Type: prone, backbend

Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

eka = onepada = foot or legKonganar = one of the Siddhars

Star PoseTarasana(tar-uhs-anna)

Pose Type: seated, forward bend

Drishti Point: Nasagrai or Nasagre (nose)

tara = star

King Pigeon PoseRajakapotasana(rah-JAH cop-poh-TAHS-anna)

Modification: Grabbing onto the knees, feet to the head

Pose Type: prone, backbend

Drishti Point: Drishti point here

raja = king, royalkapota = pigeon

Lion Pose Dedicated to an Avatar of Lord Vishnu in Garland PoseNarasimhasana in Malasana(nah-rah-sim-HAHS-anna in maal-aa-sa-nna)

Also Known As: Lion Pose in Yoga Squat (Simhasana in Upavesasana)

Modification: Heels down

Pose Type: standing

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Narasimha = an avatar of the Hindu god Vishnu often visualized as half-man/halflionmala = garland

Pendant PoseLolasana(loe-LAHS-anna)

Modification: On the fingertips; ankles crossed

Pose Type: arm balance, forward bend, core

Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs) or Nasagrai or Nasagre (nose)

lola = pendant

Standing Upward Facing Intense Ankle Stretch Bow PoseNindra Urdhva Mukha Uttana Kulpha Dhanurasana (neen-drah OORD-vah MOO-kah OOT-tan-AH kulp-AH don-your-AHS-anna)

Modification: Hands to the heels

Pose Type: standing, backbend, balance

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

nindra = standing, urdhva= upwardmukha = face, ut = intense, tan= to stretch or extend, kulpha = ankle, dhanu = bow

Complete Cobra PoseParipurna Bhujangasana(par-ee-pur-nah boo-jah-ANG-ahs-anna)

Modification: Grabbing onto the shins with overhead grip

Pose Type: prone, backbend

Drishti Point: Bhrumadhye or Ajna Chakra(third eye, between the eyebrows)

paripurna = full, entire, completebhujanga = cobra

Sideways Yogic Seal PoseParsva Yoga Mudrasana(PARSH-vah YO-gah MOO-drahs-anna)

Also Known As: Sideways Bound Lotus Pose (Parsva Baddha Padmasana)

Modification: Chin to the knee

Pose Type: seated, forward bend, binding, twist

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

parsva = sideyoga = union, communion, the path which integrates the body, senses, mind andthe intelligence with the selfmudra = seal

Sideways Uneven Tip Toe Pose Dedicated to Goddess KaliParsva Visama Prapada Kaliasana(PARSH-vah veesh-ah-mah pra-pah-DAH kah-lee-ahsanna)

Modification: Side bend

Pose Type: standing, side bend

Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

parsva = side, visama = uneven, unequal, prapada = tip of the feet, Kali = Hindu Goddess of Time and Change

Tip Toe Bound Foot One Legged Inverted Staff Pose Prapada Baddha Pada Eka Pada Viparita Dandasana (pra-pah-DAH BAH-dah pah-DAH aa-KAH pah-DAH VEE-puh-reetuh don-DAHS-anna)

Modification: Forearms to the floor, head off the floor

Pose Type: backbend, inversion

Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

prapada = tip of the feet, baddha = bound, pada = foot or leg, eka = one, pada = foot or leg, viparita = inverted, danda = stick or staff

Sideways Bound Angle Pose in Headstand 1Parsva Baddha Konasana in Sirsasana 1(PARSH-vah BAH-dah koh-NAH-sana in shear-SHAHS-anna)

Pose Type: inversion, side bend

Drishti Point: Nasagrai or Nasagre (nose)

parsva = sidebaddha = boundkona = anglesirsa = head

Intense Ankle Stretch Tip Toe Lord of the Dance Pose Uttana Kulpha Prapada Natarajasana(OOT-tan-AH kulp-AH pra-pah-DAH not-ah-raj-AHS-anna)

Modification: Standing leg bent, toes curled under; overhead grip, foot to the shoulder

Pose Type: standing one legged balance, backbend

Drishti Point: Hastagrai or Hastagrahe (hands)

ut = intense, tan= to stretch or extend, kulpa = ankle, prapada = tip of the feet, Nataraj = name of Shiva as a cosmic dancer