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Flashcards in Asanas Deck (60)
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1

Adho Muka Shvanasana

(adhO-mooka-shvanas-ana)
DOWNWARD FACING DOG
Benefits:
Pg. 75
Stretches Shoulders, hamstrings, claves, arches, and hands; Improves digestion; relieves symptoms of menstruation and menopause

2

Akunchana Prasarana

(aukoon-chana) (pra-sar-ana)
ABDOMINAL SQUEEZE
Pg. 30
Benefits:
Tones, massages, and improves circulation to the abdominal organs and strengthens the abdominal wall; coordinates diaphragmatic breathing with abdominal movement.

3

Ardha Matsyendransan

(arha-matsyen-drasana)
SEATED SPINAL TWIST
Pg. 110
Benefits:
Strengthens the diaphragm; improves circulation to the abdominal organs; stimulates and balances digestive, reproductive, and eliminative systems; increases flexibility of hips, shoulders, and spine; improves all sitting postures.

4

Baddha Konasana

(baud-ha) (konas-ana)
BUTTERFLY POSE
Pg. 106, 141
Benefits:
Tones the pelvic floor; increases flexibility of hips, pelvis, inner thighs, lower back, knees and ankles; normalizes reproductive system and urinary system.
*This pose is particularly helpful for menstrual problems.

5

Balasana

CHILD'S POSE
Pg. 34, 89, 104
Benefits:
Stretches the shoulders and the back.

6

Bhujangasana

(buh-jangas-ana)
COBRA POSE
Pg. 36, 94
Benefits:
Opens the chest, strengthens the upper back, increases flexibility and circulation in the upper spine and tones the buttocks and lower back.
*Dispels sluggishness, awakens vital energy, and freshens the mind.
*Enhances breathing by releasing the tension in the chest and abdomen that keeps the diaphragm from moving freely and the lungs from expanding fully and evenly.

7

Banarasana

(bahn-aras-ana)
LUNGE (with variations)
Pg. 35, 132
Benefits:
Stretch for proper alignment of the pelvis. Stretches the hip flexor muscles deep in the pelvis and front of thighs.

8

Bidalasana

(bee-da-as-ana)
CAT POSE
Pg. 32
Benefits:
Strengthens the back; improves balance and coordination.

9

Garudasana

(gau-roodas-ana)
EAGLE STRETCH/HALF EAGLE
Pg. 174
Benefits:
Stretches that hard-to-reach place between the shoulder blades; refreshes arms.

10

Gomukhasana

(gO-mookhas-ana)
COW FACE POSE
Pg. 105
Benefits:
Improves flexibility in the shoulders and hips; supports an erect, steady posture; facilitates diaphragmatic breathing.

11

Hip Balancing Sequence

108, 166
Benefits:
Strengthens the abdomen and lumbar spine; helps with spinal alignment; improves meditation postures.

12

Janu Shirshasana

(jau-noo) (ser-shas-anan)
HEAD TO KNEE POSE
Pg. 103, 151
Stretches the hamstrings and back; improves hip flexibility and pelvic alignment; tones the abdomen; quiets and soothes the mind.

13

Kapalabhati

(kau-pah-lah-BAH-tee)
BREATHING TECHNIQUE
*See Notes, no reference in book
Benefits of Kapalabhati
1) Kapalabhati cleanses the lungs and entire respiratory system.
2) The blood is purified and body gets an increased supply of oxygen to all cells.
3) Digestion is improved.
4) Abdominal muscles are strengthened.
5) Prepare the mind for meditation.
6) Energize the mind for mental work.

14

Kapotasana

(kau-pOtas-ana)
PIGEON POSE (and preparation)
Pg. 100
Benefits:
Improves flexibility and pelvic alignment by stretching the hip rotators and hip flexors; excellent preparation for mediation postures and backward bends.

15

Makarasana

(mauk-auraus-ana)
CROCODILE POSE
Pg. 20
Benefits:
Establishes deep, relaxed breathing; centers awareness; brings attention into the present.

16

Mandukasana

(muhn-dookas-ana)
FROG POSE
Pg. 140
Benefits:
Groin Opener; intense for everyone. They take advantage of gravity and the wight of the legs to stretch the inner things and groin.

17

Mula Bandha

(moola bandha)
ROOT LOCK
Pg. 46 (Moving Inward)
"MULA" refers to root; the base of the human torso (the perineum, where it is associated with the Muladhara chakra; the lowest of the energy centers along the spine.
"BANDHA" refers to a bond a connection.

The practice of mula bandha is similar to Kegel-style exercises focused on building muscle strength in the pelvic floor; reducing problems associated with prolapsed pelvic floor/organs.

Benefits: Improves menstrual cycle, lowers respirations rate, reeducates heart rate and blood pressure, soothes sympathetic nervous system arousal, improves digestion, and improves urogenital, bladder, and sexual functioning.

18

Navasana

BOAT POSE
Pg. 37, 98
Benefits:
Strengthens the backside of the body; stimulates the abdomen and nervous system; improves circulation and overall body and breath awareness.

19

Parshvakonasana

(pars-vahkOnas-ana)
SIDE ANGLE POSE
Pg. 130
Benefits:
Develops strength and flexibility in the hips and pelvis integrating awareness with postural movements. Increases mobility deep in the hip joints; strengthens the quadriceps and other muscles of the legs and pelvis; stretches muscles along the entire side of the body; and expands the chest.

20

Parshvottanasana

(parsh-voh-tahn-AHS-anna)
parsva = side, flank
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)
ANGLE POSE
Pg. 82
Benefits:
Stretches the hamstrings; builds strength and flexibility in the legs and pelvis; stretches the hip rotators in the pelvis (felt deep in the buttocks.) Improves balance.

21

Pavanamuktasana

(pauva-nau-muktas-ana)
WIND RELEASING POSE
Pg. 45, 99, 118
Benefits:
Releases lower back tension; massages the abdomen; flexes knee and hip joints.

22

Prasarita Padottanasana

(prausa-rita) (paudOt-tanas-ana)
STANDING SPREAD-LEGGED FORWARD BEND
Pg 84
Benefits:
This series stretches the hamstring muscles and adductor muscles of the things, increases flexibility at the hip joints; strengthens deep lower back and pelvic muscles; twists and stretches the entire torso; improves balance.

23


Purvotanasana

(poovOtanas-ana)
UPWARD FACING PLANK POSE
Pg. 180
This plank pose opens the chest; strengthens and opens the shoulder and generally tones the muscles of the back of the body.

24

Reclining Leg Cradles

Pg. 39
Benefits:
Increases hip flexibility; releases tension in the hip rotators; prepares the hips for sitting postures.

25

Jathara Parivartanasana

(jatara) (pah-ree-vartanas-ana)
Reclining Twist
Pg. 22, 92,117,154,165
Benefits:
The reclining twists stretch the whole spine, but they are particularly effective for stretching the muscles of the lower back. There are many different variations, the one on this page emphasizes the legs, inner thighs and lower spine.

26

Sukhasana

(sook-has-ana)
EASY POSE
Pg. 24-25 (Moving Inward)
or 210 in (Mastering the Basics)
Meditation seated pose; one of the four mediation seated postures
This pose is most comfortable for the majority of students. Legs are crossed simply, somewhere near mid-shin, and the hands rest on the thighs (either leg may be drawn in first)
Hips should always be higher than knees; elbows bend, hands on thighs. Cushions may be required.

27

Svastikasana

(svasti-kas-ana)
AUSPICIOUS POSE (favorable to success)
MEDITATION POSITION
Pg 26-27 (Moving Inward)
or 211 in (Mastering the Basics)
Meditation seated pose; one of the four meditation seated postures.
This pose is more stable and more collected than the easy post because it draws the feet and legs more tightly together and closer to the torso. Elbows bent, hands on thighs. Cushions will be needed for the pelvis and possibly for the knees.

28

Maitryasana

(mau-itryas-ana) pronunciation ?
THE CHAIR MEDITATION POSITION
Pg. 28 (Moving Inward)
or pg. 211 in (Mastering the Basics)
Meditation seated pose; one of four meditation seated postures.
This pose is indicated for individuals with compromised knee, hip or lower bcdy flexibility.
Student are to sit on the front of the seat; hips should be higher than the thighs; cushions may be required. Elbows bent and hands rest on thighs.

29

Bench Pose

Pg. 29 (Moving Inward)
SLOPED BENCH MEDITATION POSITION
Meditation seated pose; one of four meditation seated postures.
This pose is indicated for those who would like to sit on the floor but have problems that prevent them from sitting cross-legged.
Cushions may be required to keep the pelvic area comfortable. Elbows bent and hand rest on thighs or nested together.

30

Shalabhasana

(sha-la-bahs-ana)
LOCUST POSE
Pg. 96, 155
Benefits:
Strengthens the legs, buttocks, and lower back; massages internal organs; stimulates the nervous system; adjusts the alignment of the pelvis; develops subtle awareness of the interrelationship among the legs, pelvis, abdomen, and lower back.