GINGER’s Yoga Asanas Sanskrit Flashcards by Bethany Stephens

Siddhasana

Accomplished Pose

used for meditation

avoid if you have sciatica or sacral infections

good for those who cannot reach lotus pose yet

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Sukhasana

Easy Seat

use for meditation

Avoid if you have knee or hip injuries

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Dandasana

Staff

strengthens back

no known contraindications

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Paschimottanasana

Forward Bend

flexibility

no known contraindications

good for diabetics, digestion, and female reproductive organs

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Janu Sirsasana

Head to knee

flexibility

sooths heart and mind and ideally preformed on empty stomach

no known contraindications

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Vajrasana

Thunderbolt (aka Diamond)

used for meditation

most effective after a meal, aids in digestion, good for sciatica and low back problems

CONTRAINDICATIONS: severe knee pain and recent surgery of legs or waist

Pregnant women should keep knees apart to avoid stress on the abdomen.

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Baddha Konasana

Bound Angle aka Cobbler’s Pose aka Butterfly when knees are moved up and down

flexibility

can allievate sciatica

CONTRAINDICATIONS: groin, hip or knee injury or menstruating women.

Those with high blood pressure and heart problems should do this with caution.

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Padmasana

Lotus

use for meditation

contraindications: knee, hip, sacral pain or injury or sciatica

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Ardha Matsyendrasana

Half Spinal Twist aka Half Lord of the Fishes

flexibility

Keeps spine young, massages organs, improves digestion

Contraindications: rib, knee or hip injury

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Gomukhasana

Cow Face

flexibility

benefits stiff back and shoulders, backaches, and sexual ailments and helps with sciatica

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Adho Mukha Svanasana

Downward Facing Dog

inversion

often balasana (child’s pose) is used afterwards to normalize and redistribute blood

contraindications: shoulder or wrist injury

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Akarna Dhanurasana

Archer’s Pose

flexibility

CONRAINDICATIONS: disk prolapse in lower spine or recent surgeries or injury of the spine, shoulders, hips or arms.

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Anahatasana

Puppy aka Heart Melting

soothes the heart

do not strain to get chest on floor

contraindications: neck, shoulder, knee, back or thigh injury or surgery

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Ananda Balasana

Happy Baby

hip opener and relaxes the mind

contraindications: knee or hip injury or pregnant

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Anjaneyasana

Low Lunge (aka Half Moon in some yogic schools)

strength and flexibility

improves digestion and concentration

contraindications: knee and hip injury and high blood pressure

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Ardha Chandrasana

Half Moon

balance and strength

release stress and ease menstrual pain

CONTRAINDICATIONS: ankle, knee, wrist, upper arm, waist or shoulder injury or any recent surgeries or blood pressure problems.

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Ardha Kapotasana

Half Pigeon

opens hips and flexibility

alleviates sciatica

contraindications: knee or hip injury

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Ashtavakrasana

Eight Angle

balancing and strength

Contraindications: any sprain, injury, or surgery of shoulders, arms, wrists, hips, or legs or weak forearms

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Baddha Padmasana

Locked Lotus

meditation

contraindications: sciatica, knee injury, or pregnancy

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Bakasana

Crane

balance and strength

Contraindications: weak or injured wris, shoulder or arm, high blood pressure, or cerebral thrombosis

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Dandayamana Bharmanasana

Balancing Table Top

strength and balancing

relieve stress and tension

Contraindications: knee or wrist injuries or any recent surgeries anywhere

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Balasana

Child’s Pose

emotional and mental relaxation

contraindications: knee or low back injury or high blood pressure

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Bhadrasana

Gracious Pose

meditation

Activates Mooladhara (root) chakra and reduces fatigue

Contraindications: knee problems

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Bharadvajasana

Sitting Twist

flexibility

good for sciatica, digestion, and pregnant women

contraindications: low back injury, back or spine surgery

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Bhujangasana

Cobra backbend and strengthen and flexibility Contraindications: abdominal surgery, spine or hip injury, or pregnancy

Bidalasana aka Marjariasana

Cat Flexibility of the spine Contraindication: knee, neck or spine problems

Brahmacharyasana

Celibate’s Pose strength strengthen abdominals and conserve sexual energy Contraindications: shoulder, wrist and arm problems

Chakrasana

Wheel backbend and strength stimulates thyroid Contraindications: cardiac problems, high blood pressure, vertigo and recent surgeries

Chaturanga Dandasana

Four Limbed Staff Pose aka Low Plank balance and strength contraindications: any problem

Dhanurasana

Bow backbend and strength improves digestion and corrects stooping posture countraindications: back injury

Makara Adho Mukha Svanasana

Dolphin Plank balance and strength core strengthening contraindications: shoulder, arm, neck and hip injuries or abdominal surgery

Eka Pada Adho Mukha Svanasana

One legged downward facing dog inversion, balancing, flexibility, and strength nourishes brain and relieve headaches contraindications: high blood pressure and vertigo

Eka Pada Bakasana

One Legged Crane inversion, balance and strength - strengthens core Contraindications: high blood pressure, cerebral thrombosis, arm, wrist and shoulder injuries

Eka Pada Koundinyasana

One Legged Pose of Sage Koundinya balance and strength contraindications: arm, shoulder, knee and wrist injuries

Garudasana

Eagle balancing and flexibility can be done sitting or standing - good for sciatica if standing contraindications: severe leg arthritis

Hamsasana

Swan balance and strength - core strengthener - prep pose for Mayurasana (peacock) improves digestion and clears constipation contraindications: any injury or surgery

Halasana

Plough- master Poorva Halasana (preliminary plough) first can remove fat from waist, improve functioning of abdominal organs and thyroid, improve digestion and relieve constipation and hemorrhoids contraindication: sciatica, slipped disk, spondylitis, high blood pressure

Hasta Uttanasana

Raised Arms

Hanumanasana

Monkey flexibility - opens groin and stretches leg muscles improves blood flow to hips and legs, can help with sexual ailments and child birth

Jathara Parivartanasana

Abdominal Twist flexibility improves digestion - do on an empty stomach contraindications: back, hips, or knee problems or surgeries

Kakasana

Crow balance and strength - core strengther contraindications: high blood pressure, cerebral thrombosis, or any arm, wrist or shoulder injury

Kati Chakrasana

Standing Spinal Twist flexibility contraindications: pregnancy or spinal, neck or waist injury

Kandharasana

Shoulder Pose strengthening strengthens female reproductive organs and can prevent miscarriage - practice BEFORE pregnancy. Also, can correct Spinal disc problems. contraindications: do NOT do while pregnant

Kumbhakasana

Plank core strengthener contraindications: wrist or shoulder injury or carpal tunnel

Kukkutasana

Cockerel balancing and strengthening contraindications: high blood pressure, heart problems, prolapse, hernia, vertigo, pregnancy and avoid should avoid during menstruation

Makarasana

Crocodile relaxation useful for shoulder and back problems and asthma and lung issues

Kurmasana

Tortoise strengthening and forward bending tones abs, removes belly fat, good for diabetes and constipation and some headaches contraindications: sciatica, slipped disk, hernia, and chronic arthritis

Malasana

Garland balancing and flexibility hip opener contraindications: ok in early and mid pregnancy to aid in child birth, but avoid in late pregnancy

Matsya kridasana

Flapping Fish relaxation relaxes lower back and relieves constipation and sciatica

Matsyasana

Fish backbend of the neck and strengthens back use to counter forward bends of the neck good for asthma and lungs, digestion, and constipation

Mayurasana

Peacock - master Hamsasana (swan) first balancing and strength - aids digestion, increases sexual vitality and energy, and detoxes the body, relieves constipation and hemorrhoids contraindications: hernia, high blood pressure, heart problems, ulcer, menstruation, and pregnancy

Meru Vakrasana

Simple Spinal Twist stretching prep pose for Ardha Matsyendrasana (half Spinal Twist) aids in digestion and relieves back pain

Natarajasana

Lord of the Dance balancing and strengthening strengthens back, arms and shoulders contraindications:

Naukasana

Boat Strengthening Core strengthening, removes belly fat, improves digestion and all organs in abdomen contraindications: ulcers, severe arthritis, low blod pressure, pregnancy, and menstruation

Padangusthasana

Hand to big toe flexibility improves digestion and relaxes the mind contraindications: knees, hips, shoulders or back problems or any recent surgery of neck, shoulders, abdomen or leg

Parivritta Parsvakonasana

Revolved Side Angle flexibility and strengthening strengthens arms, shoulders, and legs and develops balance aids in digestion and with constipation

Parivrtta Anjaneyasana

Revolved Low Lunge strengthening and balancing strengthens abdominal muscles, the hip and thigh contraindication: neck, spine, hip, or knee injuries

Parivrtta Ardha Chandrasana

Revolved Half Moon balancing and strengthening improves digestion and reduces anxiety contraindications: back or spine, ankle or knee, shoulder or neck injury or problem.

Parivrtta Prasarita Padottanasana

Wide Legged Forward Bend Twist balancing and flexibility aids in digestion and releases stress contraindications: knees, hips, shoulders, neck, ribs, back, abdomen, or legs injuries or surgeries

Parivrtta Sukhasana

Easy Seated Twist flexibility improves metabolism and releases anxiety and stress cautions: do not cause pain in neck

Parivrtta Trikonasana

Revolved Triangle balance, flexibility, and strengthening contraindications: low blood pressure, headache, abdomen, hips, legs, knees, neck or thorax problems

Parsva Bakasana

Side Crane balancing and strengthening core strengthening and improves digestion contraindications: wrist, arm, or shoulder problems

Parsva Kakasana

Side Crow balancing and strengthening - core strengthening improves digestion contraindications: wrist, arms, shoulder problems

Parsva Virabhadrasana

Reverse Warrior flexibility and strengthening - core strengthening hip opener and calms the mind contraindications: knee problems

Paschima Namaskarasana

Reverse Prayer flexibility - opens shoulder joints and makes shoulders flexible counters typing position that causes carpal tunnel and releases stress and anxiety contraindications: shoulder, neck or arm injury

Pawanmuktasana

Gas Release flexibility improves digestion and releases gas and improves constipation, increases blood supply to reproductive organs, and may help with male impotence and sterility contraindications: neck, abdominal surgery, pregnancy, hernia, or hemorrhoids

Pincha Mayurasana

Feathered Peacock aka Forearm Stand inversion, balancing, strengthening calms mind and relieves stress and blood to brain contraindications: arm, shoulder, or hip problems, any surgeries, pregnancy or menstruation

Poorva Halasana

Preliminary Plough predatory pose for Halasana (plough) removes fat from around waist contraindications: sciatica or slipped disk

Pranamasana

Prayer Pose

Prasarita Padottanasana

Wide Legged Forward Bend inversion and flexibility relieves stress in shoulders and increases blood to brain reduce belly fat and helps with balance

Ardha Purvottanasana

Reverse Table Top strengthening - core strengthening strengthens arms, legs and wrists counterindications: knee or wrist problems or neck injury or spondylitis

Sarvangasana

Shoulder Stand inversion - more blood to brain and counters downward pull of gravity on organs can help with hemorrhoids, aids thyroid, reduce inflammation in legs counterindicators: high blood pressure, bad neck conditions, heart problems, inflammation of spleen or liver

Setu Asana

Bridge backbend, flexibility and strengthening can be done on hands or shoulders contraindications: severe pain in the elbow and wrist. Those with cervical spondylitis, vertigo, dizziness and high BP should avoid the backward bending of the head.

Shalabhasana

Locust strengthening - one of best poses to strengthen the back build up to this by mastering Makarasana (crocodile) and Ardha Shalabhasana (half Locust)

Shashankasana

Hare flexibility relaxes mind and allievates depression and relieves sciatica and sexual disorders differs from Balasana (child’s pose) because knees are together

Shavasana

Corpse Pose Shavasana rejuvenates and rebuilds the body. Shavasana decreases the heart rate, the rate of respiration and the blood pressure. Shavasana reduces the metabolic rate, gives deep relaxation, reduces anxiety, alleviates mild depression and improves sleep.

Sirsasana

Yogic Head Stand inversion - everses the pressure of gravity on the organs helping with many health conditions. It also increases the blood flow to the brain, head and neck region spondylitis, slipped disk and other conditions of the neck and spine should avoid this asana. Also, people with vertigo, high blood pressure, blood impurities, thrombosis and other heart conditions should avoid this pose. Pregnant women may need to avoid.

Salamba Bhujangasana

Sphinx backbend and strengthening strengthens back and reduces low back pain and opens chest and shoulders contraindications: rib, chest, neck, back and spine problems or pregnancy

Supta Baddha Konasana

Bound Angle Reclined relaxation, flexibility and hip opener relaxes mind and alleviates mild depression Caution indicated for people with low back pain or pregnancy

Supta Padangushtasana

Reclining Hand to Big Toe flexibility and hip opener relieves sciatic and menstruatal pain and good for osteoarthritis of hips and knee contraindications: asthma, bronchitis, diarrhea and headaches

Supta Udarakarshanasana

Lying Abdominal Stretch flexibility improves digestion and can relieve constipation and relieves mental and physical stress contraindications: hip, knee, or spine injury

Supta Vajrasana

Supine Thunderbolt flexibility and backbend - (feet are under thighs) contraindications: Those suffering from spondylitis, sacral pain and other spinal defects should seek expert advice before attempting this asana.

Supta Virasana

Reclining Hero flexibility (feet on sides of thighs) contraindications: lower back or hip injuries should avoid and those suffering from sacral pain and other spinal defects should seek expert advice before attempting this asana.

Ardha Purvottanasana

Table Top Lengthens spine contraindications: injuries of knee or wrist

Tadasana

Mountain Improves posture and Strengthens thighs, knees, ankles, abdomen and buttocks Relieves sciatica and Reduces flat feet contraindications: low blood pressure, headache, insomnia

Urdhva Mukha Pasasana

Thread the Needle flexibility and de-stress contraindications: knees, shoulders or neck injuries or back surgery

Trikonasana

Triangle flexibility stimulates digestion and alleviates constipation and can relieve depression contraindications: back and neck injuries

Upavistha Konasana

Wide Angle Seated Forward Bend flexibility sciatic relief and relaxes the mind contraindications: Injuries of hips or the lower back, groin or hamstring tear and herniated disk should consult a doctor before attempting this pose.

Parvatasana

Seated Mountain flexibility and relaxation

Urdhva Prasarita Eka Padasana

Standing Split flexibility, balancing, inversion can relieve mild depression and anxiety contraindications: high blood pressure, neck, shoulder, back or spine injury

Urdhva Prasarita Padasana

Upward Extended Feet Pose strengthening - core strengthener increases blood supply to back muscles contraindications: hip injuries

Ushtrasana

Camel back Bend, strengthening, and flexibility chest opener contraindications: serious neck problems

Utkata Konasana

Goddess strengthening and hip opener excellent to widen and strengthen uterus before and during pregnancy & may relieve menstrual pain and cramps contraindications: hip, knee, ankle, and shoulder problems

Utkatasana

Chair strengthening and balancing contraindications: knee pain and excessive arthritis

Uttanasana

Standing Forwayd Fold flexibility and inversion loosen hamstrings, improves circulation and metabolism, and relieves stress in shoulders contraindications: hip, knee, shoulder, or leg injuries

Uttanpadasana

Raised Leg Pose strengthening relieves low back pain contraindications: high blood pressure, abdominal surgery, or slipped disk

Utthan Pristhasana

Lizard flexibility and hip opener opens chest and neck contraindications: abdominal surgery or hip or knee injuries

Utthita Hasta Padangushtasana

Extended Hand to Big Toe balancing and flexibility use strap if needed contraindications: ankle or low back injuries

Utthita Parsvakonasana

Extended Side Angle strengthening contraindications: cardiac problems, high or low blood pressure, injuries of shoulders, hips, knees or ankles

Vasisthasana

Side Plank strengthening and balancing core strengthener contraindications: shoulder, elbow, wrist injuries

Veerasana

Hero’s Pose meditation improves digestion contraindications: knee or ankle pain

Vrikshasana

Tree balancing helps with sciatica and strengthens ligaments of ankle and feet contraindications: high blood pressure and vertigo

Vrishchikasana

Scorpion inversion master sirsasana (yogic head stand) first contraindications: vertigo, cerebral thrombosis, high blood pressure and heart disease

Virabhadrasana I

Warrior 1 strengthening, balance, flexibility contraindications: knee, hip, ankle injuries

Virabhadrasana II

Warrior 2 strengthening, balance, flexibility contraindications: knee, hip, ankle injuries

Virabhadrasana III

Warrior 3 strengthening, balance, flexibility contraindications: knee, hip, ankle injuries

GINGER’s Yoga Asanas Sanskrit Flashcards

Learn Sanskrit names (106 cards)