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Yoga - LifePower Ashtanga > Short Form Ashtanga > Flashcards

Short Form Ashtanga Flashcards

1
Q

Padangusthasana

A
  1. Big Toe Pose - Primary Series
    Inhale - hop or step feet hip distance apart
    Exhale - place your hands at your waist
    Inhale - look up and bend back slightly
    Exhale - fold forward and clasp the big toes with your peace fingers
    Inhale - lift chest halfway up, look up
    Exhale - pull yourself towards your toes keeping back and neck long, look towards your toes - hold for 5 breaths (Padangusthasana)
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2
Q

Padahastasana

A
  1. Hand Under Foot Pose - Primary Series
    Inhale - lift chest halfway up, look up
    Exhale - release toes, now slide hands under the soles of your feet to your wrist
    Inhale - lift chest and look up
    Exhale - fold forward, look at your naval or through your legs, hold for 5 breaths (Padahastasana)
    Inhale - lift chest and look up
    Exhale - release and bring hands to waist
    Inhale - come up to standing
    Exhale - step or jump feet together at the top of your mat, palms together at chest center, look forward - finish in sam-sthiti
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3
Q

Utthita Trikonasana

A
  1. Triangle - Primary Series
    Inhale - jump or step out to the right side of your mat, turn right foot out, bring arms to a strong T
    Exhale - stretch and reach out with the right hand over the right hip and then bring that hand to the toes, ankle, or shin
    Inhale - stretch and look up through the left fingertips - hold for 5 breaths (Utthita Trikonasana)
    Exhale - look down
    Inhale - come up to strong T and change sides
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4
Q

Parivrtta Trikonasana

A
  1. Revolved Triangle - Primary Series
    Inhale - switch feet again to the right, turning hips to follow, extend left arm up
    Exhale - left hand comes down beside right foot
    Inhale - wave right arm up to the sky, look towards right hand, heart is open - hold for 5 breaths (Parivrtta Trikonasana - Revolved Triangle)
    Exhale - look down
    Inhale - Come up to a strong T - switch feet and turn feet and hips to the left, extending right arm up
    Exhale - right hand comes down beside left foot
    Inhale - wave left arm up to the sky, look towards that left hand, heart is again open - hold for 5 breaths
    Exhale - look down
    Inhale - come up to a strong T
    Exhale - jump or step feet together at the top of the mat, bring psalm to heart center, sama-sthiti
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5
Q

Utthita Parsvakonasana

A
  1. Side Angle - Primary Series -
    Inhale - jump or step a little wider than before to the right side of your mat, turn right foot out, bring arms to a strong T
    Exhale - bend into right knee, place right forearm on the thigh or place right hand outside the right foot, back foot is flat
    Inhale - swim left arm overhead, left chest opens to sky, look towards left hand - take 5 breaths
    Exhale - look down
    Inhale - come up to a strong T and change sides
    Exhale - bend into left knee, place left forearm on the thigh or place left hand outside the left foot, back foot is flat
    Inhale - swim right arm overhead, right chest opens to the sky, look towards right hand - take 5 breaths
    Exhale - look down
    Inhale - back up to a strong T
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6
Q

Parivrtta Parsvakonasana

A
  1. Prayer Pose - Primary Series
    Inhale - change sides, rotating hips to the right
    Exhale - bend into the right knee, bring palms together in prayer, hook left elbow outside right lunging knee
    Inhale - twist and gaze up over the right shoulder - hold for 5 breaths
    Exhale - look down
    Inhale - back up to a strong T, change sides, rotate hips to the left
    Exhale - bend into the left knee, bring palms together in prayer, hook right elbow outside left lunging knee
    Inhale - Twist and gaze towards left shoulder - hold for 5 breaths
    Exhale - look down
    Inhale - come up to a strong T
    Exhale - step feet together at the top of the mat - sama-shiti
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7
Q

Prasarita Padottanasana A

A
  1. Wide-Legged Standing Forward Bend (A: Hands to mat
    Inhale - Turn and step out feet out wide, toes turned straight ahead, bring arms to a strong T
    Exhale - fold forward and bring hands about 1 foot apart in line with heels
    Inhale - lift chest up halfway, look up, keep lower back straight
    Exhale - fold forward, working to bring the crown of your head toward the floor, keep chin tucked, gaze at the naval or look between the legs - hold for 5 breaths
    Inhale -lift halfway up and look forward
    Exhale - bring hands to hips
    Inhale - hands on hips coming all the way up
    Exhale - adjust or root your feet
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8
Q

Prasarita Padottanasana B

A
  1. Wide-Legged Standing Forward Bend Hands to Hips - Primary Series
    Inhale - bring arms back to a strong T
    Exhale - Hands to hip
    Inhale - Look up towards the sky
    Exhale - Keeping hands at hips, fold forward - hold for 5 breaths
    Inhale - come all the way up
    Exhale - adjust or root your feet
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9
Q

Prasarita Padottanasana C

A
  1. Wide-Legged Standing Forward Bend - Hands Clasp Behind Back - Primary Series
    Inhale - bring arms to strong T
    Exhale - clasp the hands, interlace the fingers, or hold elbows behind the hips,
    Inhale - bend back slightly to open the heart
    Exhale - fold forward pulling the hands to the floor with legs straight - hold for 5 breaths
    Inhale - come all the way up to standing
    Exhale - hands to hips, adjust or root feet
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10
Q

Prasarita Padottanasana D

A
  1. Wide Angle Standing Forward Bend - Big Toe - Primary Series
    Inhale - bring arms to a stong T
    Exhale - fold forward and clasp the big toes with the peace fingers
    Inhale - halfway up, lengthen the spine, gaze forward
    Exhale - fold deep, elbows out, heels out slightly, working to bring crown of head toward the floor, gaze at your naval or look through your legs, hold for 5 breaths
    Inhale - halfway up, look up
    Exhale - keeping the fold and flat back, release grip and bring hands to hips
    Inhale - come all the way up to standing, arms to a strong T
    Exhale - jump or step to the front of mat, sama-sthiti
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11
Q

Parsvottanasana

A
  1. Pyramid Pose - Primary Series
    Inhale - hop to step out to the right about 2 feet apart, toes turn straight ahead, arms to a strong T
    Exhale - bring palms together behind the back, reverse namaste if it’s within your practice
    Inhale - turn both feet slight to the right, rotate hips to follow, look up and overhead
    Exhale - now fold out over the right leg, look towards your shin, or head to knee, hold for 5 breaths
    Inhale - come up and change sides
    Exhale - adjust the hands between shoulder blades
    Inhale - lift chest, sight backbend, look up and overhead
    Exhale - now fold out over the left leg - hold for 5 breaths
    Inhale - come all the way up, open arms to a strong T
    Exhale - jump or step feet together, finish in Sama-sthiti
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12
Q

Utthita Hasta Padangusthasana A

A
  1. Extended Hand Big Toe Pose - Standing Series
    Inhale - adjust or root your feet, move off your mat or towards a wall for support
    Exhale - hands to hips and put weight into your left leg
    Inhale - draw right knee into chest, catch knee with right hand
    Exhale - grab the big toe with the right hands peace fingers
    Inhale -extend leg out in front of you, gaze forward, hold for 5 breaths
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13
Q

Utthita Hasta Padangusthasana B

A
  1. Extended Hand Big Toe Open Hip Pose - Standing Series
    Exhale - open up to the right hip, take the right foot to the side, turn gaze to the left, pull toes back - hold for 5 breaths
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14
Q

Utthita Hasta Padangusthasana C

A
  1. Extended Leg, Head to Knee - Standing Series
    Inhale - bring leg back through center
    Exhale - catch foot with both hands and hug in, head to knee
    Inhale - keep holding leg and lift chest back up
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15
Q

Utthita Hasta Padangusthasana D

A
  1. Karate kick Pose - Standing Series
    Exhale - bring hands to hips, keeping right leg extended high in front of you, look forward, take 5 breaths
    Inhale - lift right foot a bit higher
    Exhale - bring the foot to the floor and change sides
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16
Q

Ardha Baddha Padmottanasana

A
  1. Standing Half Bound Lotus - Standing Series
    Inhale - lift the right foot with both hands, rocking hip like a baby, then folding it into the crease of your left thigh, or simply rest right foot across left thigh
    Exhale - Reach behind the back with right hand and work to clasp the foot, or elbow, or get into tree pose
    Inhale - raise the left arm
    Exhale - fold forward with left hand, or both hands, to the floor, look at the knee, hold for 5 breaths
    Inhale - come halfway up, gaze forward
    Exhale - bend the knee, bring hands to hips
    Inhale - come to standing, extending right leg forward, look forward
    Exhale - lower the foot to the floor, change sides
    Finish with Full Vinyasa
17
Q

Utkatasana

A
  1. Fierce Pose - Standing Series
    Exhale - float feet between hands and bend knees as you land, bring big toes together
    Inhale - sweep arms above head, sitting back lower, belly draws away from inner thighs - take 5 breaths
    Exhale - fold over straight legs

Take a Full Vinasa to Downdog

18
Q

Virabhadrasana A

A
  1. Warrior A - Standing Series
    From Downdog
    Exhale - step right foot between the hands, back heel pivots
    Inhale - raise arms overhead, palms facing, gaze up, hold for 5 breaths, (Warrior A) on the last breath, straighten the right leg and keeping gaze towards your hands, pivot and turn to the other side
    Exhale - bend the left knee deeply and hold for 5 breaths, gaze remains lifted
19
Q

Virabhadrasana B

A
  1. Warrior II - Standing Series
    from Warrior A and open to the left side with your arms parallel to the floor in line with the legs, square the hips - hold for 5 breaths - (Warrior B)
    Inhale - straighten left leg and pivot turn to the right side
    Exhale - bend into the right knee and look forward beyond the left fingertips for 5 breaths
    Inhale - last inhale is deep
    Exhale - hands surround the front, right foot
    Take Full Vinyasa to seated
20
Q

Dandasana

A
  1. Staff Pose - Seated Series =
    Inhale - plant hands by the hips and sit up tall
    Exhale - tuck chin, legs active, stare at the toes - hold for 5 breaths (Dandasana/Stick Posture)
21
Q

Paschimottanasana A

A
  1. Seated Foward Bend - Big Toes - Seated
    Inhale - stretch arms up overhead, gaze forward
    Exhale - fold forward, clasp the big toes with peace fingers
    Inhale - lengthen and look up
    Exhale - fold forward, chest to thighs, look at the toes, and hold for 5 breaths (Paschimottanasana A)
22
Q

Paschimottanasana B

A
  1. Seated Forward Bend - Clasp Foot/Thumb Under Toe - Seated Series
    Inhale - lift and look up
    Exhale - release the toes, wrap hands around the outside of your feet with thumbs under big toes
    Inhale - lift chest up
    Exhale - fold forward, look ahead, and hold for 5 breaths (Paschimottansana B)
23
Q

Paschimottanasana C

A
  1. Variation - Seated Forward Bend - Clasp Hands Around Foot - Seated Series
    Wrap the hands around the feet and hold for 5 breaths (Paschimottansana C)
24
Q

Purvottanasana

A
  1. Reverse Table/Plank - Seated Series
    ON next Inhale - lift chest up
    Exhale - release your grip and plant hands behind you, fingers facing towards heels
    Inhale - lift your hips up to reverse plank, gaze back towards your nose, hold for 5 breaths (Purvottanasana, Reverse Table)
    Take HALF VINYASA
25
Q

Janusirsasna A

A
  1. Head to Knee - Seated Series
    Exhale - bring right foot to inner left thigh
    Inhale - reach arms overhead
    Exhale - fold over left leg, reaching for the foot
    Inhale - lift chest for length
    Exhale - fold over left leg, slight twist to the right, look under the left armpit, hold for 5 breaths (Janusirsansa A)
    Inhale - lift chest up
    Exhale - release the left foot and changes sides, straighten right leg and bring left knee inside
    Inhale - reach arms overhead
    Exhale - fold over right leg, reaching for the foot
    Inhale - lift chest for length
    Exhale - fold over right leg, slight twist to the left, look under right armpit, hold for 5 breaths
    Inhale - lift chest up
    Exhale - release the right foot
    TAKE HALF VINYASA
26
Q

Marichyasana C

A
  1. Sitting Twist/Model Pose - Seated Series
    Inhale - bend right knee and bring the heel towards the inside of left thigh, heal close to hip
    Exhale - place right hand behind right hip
    Inhale - stretch left arm up, look up
    Exhale - hook left elbow outside right knee, twist to the right, gaze over right shoulder, hold for 5 breaths (Marichyasana C)
    Inhale - look forward
    Exhale - unwind arms and extend both legs forward
    Inhale - bend left knee and bring the heel towards the inside of the right thigh, heal close to the hip
    Exhale - place left hand behind the left hip
    Inhale - stretch right arm up, look up
    Exhale - hook right elbow outside left knee, twist to the left, gaze over left shoulder, hold for 5 breaths
    Inhale - look forward
    Exhale - unwind arms and extend both legs forward
    TAKE HALF VINYASA
27
Q

Navasana

A
  1. Boat Pose - Seated Series
    Inhale - lift legs 45 degrees for boat pose, extend arms forward, hold for 5 breaths
    Exhale - Plant hands in front of hips, cross legs
    Inhale - bump up, lifting hips, legs, and maybe feet off the floor
    Exhale - set bottom back down
    Inhale - bump up, lift the body up
    Exhale - set bottom back down
    Inhale - bump up, lift the body up
    Exhale - Swing legs through to Chatarunga
    Inhale - Upward facing-dog
    Exhale - downward-facing dog
    Full inhale
    Exhale- step, jump, or float to seated
28
Q

Baddha Konasana

A
  1. Butterfly - Seated Series
    Inhale - adjust yourself in seated
    Exhale - Bend your knees, bring the heels/feet together, open feet like a book
    Inhale - lift chin and look up
    Exhale - fold forward, keep elbows close to ribs, chest toward the feet, gaze forward, hold for 5 breaths (Baddha Konasana)
    Inhale - sit up
    Exhale - Release the grip
    Take HALF VINYASA
29
Q

Upavishta Konasna

A

Wide-Angled Seated Forward Bend - Seated Series
Exhale - open your feet to a wide straddle, with legs straight, grab your big toes
Inhale - halfway up
Exhale - fold forward, working to take chest and chin to the floor, look forward, hold for 5 breaths (Upavishta Konasana)
Inhale - halfway up
Exhale - release
Take HALF VINYASA

30
Q

Urdhva Dhanurasana

A
  1. Bridge Pose - Finishing Series
    Inhale - adjust your seat
    Exhale - lie on your back, bend knees and place the feet near the butt at hips width apart
    Inhale - reach with the hands towards your ankles, leave shoulders on the floor, press hips up bring your naval to the ceiling, hold for 5 breaths (Urdhva Dhanurasana, Bridge Pose)
    Exhale - tuck chin to chest and lower body
    Inhale - leave shoulders on the floor, this time clasp your hands, press hips up bring your naval to the ceiling, hold for 5 breaths
    Exhale - tuck chin and lower body to briefly touch bottom
    Inhale - press hands and legs to lift mid-body, hold for 5 breaths
    Exhale - come down and give your knees a big hug, hold for a few breaths, rocking from side to side
31
Q

Paschimottanasana

A
  1. Seated Foward Bend
    Inhale - Rock up to stead and extend legs, reach arms overhead
    Exhale - fold forward, reach for towards the toes
    Inhale - lift chest, look up
    Exhale - fold forward and hold for 15 breaths (Pachimottansasana II)
    Inhale - lift chest
    Exhale - release grip and lie down on your back, extend legs and squeeze them together, point toes, hold for 5 breaths
32
Q

Salamba Sarvangasana

A
  1. Shoulder Stand - Finishing Series
    Inhale - lift legs up and point to the ceiling in preparation for shoulder stand
    Exhale - swing legs up and roll up onto the shoulders
    Inhale - straighten legs toward the ceiling, hold for 5 breaths (Salamba Sarvangasana, shoulder stand)
33
Q

Halasana

A
  1. Plow Posture - Finishing Series
    Stay there or
    Exhale - bring legs down behind head to the floor, clasp hands beind back or keep in place for support, hold for 5 breaths (Halasana, Plow Posture)
34
Q

Karnapidasana

A
  1. Ear Pressure Posture - Finishing Series
    Stay there or
    Inhale - bend knees and bring them down toward ears, pressing knees to ears, hold for 5 breaths
    Exhale - roll out whatever posture you’re on to lying on your back
35
Q

Matsyasana

A
  1. Fish Posture - Finishing Series
    Inhale - bring with legs together on the floor
    Exhale - extend arms beside you, point toes up
    Inhale - arch your neck and bring the crown of your head to the flood, hold for 5 breaths (Matsyasana, Fish Posture)

Stay there or
Inhale - lift legs 45 degrees, extend them out straight, bring arms together over chest, palms together - hold for 5 breaths (Uttana Padasana, advance fish posture)
Exhale - bring arms and legs down, tuck chic, draw knees into chest for a hug

36
Q

Baddha Padmasana

A
  1. Bound Lotus Pose - Finishing Series
    Inhale - Roll up to seated
    Exhale - stay seated or bring yourself into lotus posture if its in your practice, bringing ankles to hip creases
    Inhale - clasp hands behind the back, look up
    Exhale - fold forward, look down, and hold for 5 breaths (Baddha Padmasana, Bound Lotus Posture)
37
Q

Padmasana

A
  1. Lotus/Meditation Pose - Finishing Series
    Inhale - Sit up
    Exhale - Plae the back of your hands on the knees, bring first finger and thumb together, tuck chin, look at your naval, hold for 10 breaths (Padmasana, Lotus Posture)
38
Q

Utpluthi Tolasana

A
  1. Scale Pose - Finishing Series
    Inhale - Place hands next to hips, lift up and balance, hold for 25 breaths of Bhastrika Pranayama (fire breath), this is an active inhale and exhale. This breath should be more powerful than the rest of your pratice. Each inhale and exhale should be drawn in and pushed out through the nose. Full and Deep.
39
Q

Savasana

A
  1. Corpse Pose - Finishing Series
    Inhale - move to your back
    Exhale - extend legs out with ankles mat width apart, arms relax to the sides, palms open, relax the body completely, release the breath and any locks and come back to natural inhales and exhales, close your eyes (Savasana, Corpse Posture) - Hold for 5 to 10 minutes

Yoga - LifePower Ashtanga (1 decks)

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