Asanas Flashcards
(47 cards)
1
Q
Mountain
A
Tadasana
2
Q
Forward fold
A
Uttanasana
3
Q
Low lunge
A
Vanarasana
4
Q
Upward dog
A
Urdva mukha svanasana
5
Q
Cobra
A
Bhujangasana
6
Q
Downward dog
A
Adho mukha svanasana
7
Q
Warrior 1
A
Virabhadrasana 1 front knee over ankle ground down back of heel square hips off back leg straight tuck pelvis under shoulders down
8
Q
Chair
A
Utkatasana
9
Q
Triangle
A
Trikonasana bring your hand to earth; ankle; shin spin torso to sky extend arms in opposite directions broaden through your collarbone ground your feet right hip back heart forward gaze up at your hands
10
Q
Separate leg head to knee
A
Parsvottanasana
if back heel is not on ground step back foot closer to front
use blocks to stabilize
bring head closer to knee
11
Q
Extended side angle
A
Parsvakonasana
elbow to knee or bring hand to ground but only if not crunching your side
bend deeper into front knee
spin torso to sky
12
Q
Tree
A
Vriksasana bring weight into right foot bring foot to shin; thigh; but not knee push foot into leg; leg into foot palms to heart fingertips up to sky open knee up draw knee to wall behind tuck your pelvis under soft shoulders away from ears
13
Q
Dancer
A
Natarajasana lift left foot grab inner edge of foot with same arm reach other arm up kick foot into hand lean forward with hips squared
14
Q
Eagle
A
Garudasana start in chair pose thigh over thigh toes touch ground; lift toes; wrap leg around lengthen spine; hips low lift elbows up and hands away from face hug legs and arms in right leg over; right arm under left leg over; left arm under
15
Q
Balancing half moon
A
Ardha chandrasana left front corner of mat (hand can be on block) lift right leg up and parallel to ground stack hips so right is on top of left toes face opposite wall right hand to sky move right shoulder back look up at right hand
16
Q
Pigeon pose
A
Eka pada raja kopotasana
17
Q
Butterfly
A
Baddha konasana
18
Q
Reclined butterfly
A
Supta baddha konasana
19
Q
Frog
A
Mandukasana
20
Q
Split
A
Hanumanasana
21
Q
Squat
A
Malasana
22
Q
Fish
A
Matsyasana
23
Q
Camel
A
Ustrasana
24
Q
Bow
A
Dhanurasana
25
Bridge
Setu bandha sarvangasana
26
Wheel
Urdvha dhanurasana
27
Seated angle forward fold
Upavista konasana
28
Head to knee
Janusirshasana
29
Twisted head to knee
Parivritta janusirshasana
30
Seated forward bend
Pashimottasana
31
Seated spiral twist
Ardha matsyendrasana
32
Knee down twist
Jathara parivartanasana
33
Sepárate leg forward fold
Prasarita padottanasana
34
Rotated separate leg forward fold
Parivritta prasarita padottanasana
35
Shoulder stand
Sarvangasana
36
Plow
Halasana
37
Headstand
Sirshasana
38
Crow
Bakasana
39
Warrior 2
```
Virabhadrasana 2
track right knee toward right pinky toe
scoop pelvis under
shoulders directly over hips
push into back foot
shoulder blades down
```
40
Balancing poses
grounding -- foundation
| point of focus
41
Warrior 3
```
Virabhadrasana 3
inner thigh towards sky
point toes down and lift heel higher
palms to heart; arms forward; fingertips behind
square hips off
parallell to earth
reach heart and crown of head forward
gentle bend in standing knee
you can bring blocks to hands
```
42
parivritta
revolved; rotated; turn around
43
prasarita
extended; wide
44
pada
foot
45
jathar
abdomen
46
parivarta
turning
47
sirsa
head
