Yoga Poses Flashcards
(135 cards)
1
Q
A
Adho Mukha Svanasana
(Downward Facing Dog)
(AH-doh MOO-kah shvah-NAHS-anna)
adho = downward
mukha = face
svana = dog
2
Q
A
Uttanasana (Vijnana Manual)
or
Padangusthasana (Yoga Journal)
(Big Toe Pose)
3
Q
A
Eka Pada Uttanasana (Vijnana manual)
Eka Pada (one foot)
Uttanasana (forward bend)
or
Urdhva Prasarita Eka Padasana (Yoga Journal)
Urdhva = upward
Prasarita = stretched or extended
Eka = one
Padasana = foot pose
(standing split)
4
Q
A
Ardha Matsyendrasana
(Half Lord of the Fishes)
(ARE-dah MOT-see-en-DRAHS-anna)
ardha = half
Matsyendra = king of the fish (matsya = fish
indra = ruler), a legendary teacher of yoga
5
Q
A
Janu Sirsasana
(Head-to-Knee Forward Bend)
(JAH-new shear-SHAHS-anna)
janu = knee
sirsa = head
6
Q
A
Virasana
(Hero Pose)
(veer-AHS-anna)
vira = man, hero, chief
7
Q
A
Hanumanasana
(Monkey Pose)
(hah-new-mahn-AHS-anna)
“It was the greatest leap ever taken. The speed of Hanuman’s jump pulled blossoms and flowers into the air after him and they fell like little stars on the waving treetops. The animals on the beach had never seen such a thing; they cheered Hanuman, then the air burned from his passage, and red clouds flamed over the sky . . .” (Ramayana, retold by William Buck)
8
Q
A
Pasasana
(Noose Pose)
(posh-AHS-anna)
pasa = a snare, trap, noose, tie, bond, cord, fetter
9
Q
A
Agnistambhasana
(Fire Log Pose)
10
Q
A
Dandasana
(Staff Pose)
11
Q
A
Parivrtta Janu Sirsasana
(Revolved Head-to-Knee Pose)
parivrtta = revolved
janu = knee
sirsa = head
12
Q
A
Sukhasana
(Easy Pose)
13
Q
A
Bharadvajasana
(Bharadvaja’s Twist)
(bah-ROD-va-JAHS-anna),Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in the Vedas
14
Q
A
Baddha Konasana
(Bound Angle Pose)
(BAH-dah cone-AHS-anna)
baddha = bound
kona = angle
15
Q
A
Gomukhasana
(Cow Face Pose)
(go-moo-KAHS-anna)
go = cow (Sanskrit go is a distant relative of the English word “cow”)
mukha = face
16
Q
A
Paripurna Navasana
Full Boat Pose
(par-ee-POOR-nah nah-VAHS-anna)
paripurna = full, entire, complete
nava = boat
17
Q
A
Krounchasana
(Heron Pose)
Vyasa, Patanjali’s oldest extant commentator, mentions this pose, though he doesn’t describe how to do it: “The curlew and other seats [asana] may be understood by actually seeing a curlew and the other animals seated” (Yoga Sutra 2.46).
18
Q
A
Simhasana
Lion Pose
(sim-HAHS-anna)
simha = lion
19
Q
A
Padmasana
Lotus Pose
(pod-MAHS-anna)
padma = lotus
20
Q
A
Marichyasana I
Pose Dedicated to the Sage Marichi, I
Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam, and the “father” of humanity.
(mar-ee-chee-AHS-anna)
Marichi = literally a ray of light.
21
Q
A
Marichyasana III
Marichi’s Pose
(mar-ee-chee-AHS-anna)
Marichi = literally means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the Maruts (“shining ones”), the war-like storm gods. He’s one of the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), who intuitively “see” and declare the divine law of the universe (dharma). Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam and the “father” of humanity.
22
Q
A
Upavistha Konasana
Wide-Angle Seated Forward Bend
(oo-pah-VEESH-tah cone-AHS-anna)
upavistha = seated, sitting
kona = angle
23
Q
A
Utkatasana
Chair Pose
(OOT-kah-TAHS-anna)
utkata = powerful, fierce
24
Q
A
- *Makarasana or**
- *Ardha Pincha Mayurasana**
Dolphin Pose
25
**Garudasana**
Eagle Pose
(gah-rue-DAHS-anna)
Garuda = the mythic "king of the birds," the vehicle of Vishnu. The word is usually rendered into English as "eagle," though according to one dictionary the name literally means "devourer," because Garuda was originally identified with the "all-consuming fire of the sun’s rays."
26
**Utthita Hasta Padangustasana**
Extended Hand-To-Big-Toe Pose
27
**Utthita Parsvakonasana**
Extended Side Angle Pose
It might be better, then, to think of Utthita Parsvakonasana as the "Extended Sides Angle Pose."
(oo-TEE-tah parsh-vah-cone-AHS-anna)
utthita = extended
parsva = side, flank
kona = angle
28
**Utthita Trikonasana**
Extended Triangle Pose
(oo-TEE-tah trik-cone-AHS-anna)
utthita = extended
trikona = three angle or triangle
29
**Malasana**
Garland Pose
30
**Parighasana**
Gate Pose
(par-ee-GOSS-anna)
parigha = an iron bar or beam used for locking or shutting a gate
31
**Ardha Chandrasana**
Half Moon Pose
The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, "ha" and "tha", which are then esoterically interpreted as signifying the solar and lunar energies respectively.
(are-dah chan-DRAHS-anna)
ardha = half
candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as "moon"
32
(No agreed upon sanskrit name)
High Lunge
33
(No agreed upon sanskrit name)
High Lunge Variation
34
**Parsvottanasana**
Intense Side Stretch Pose
(parsh-voh-tahn-AHS-anna)
parsva = side, flank
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)
35
Lord of the Dance Pose
**Natarajasana**
We'll start with a modified version of the pose. The full pose will be described in the Variation section below.
(not-ah-raj-AHS-anna)
nata = actor, dancer, mime
raja = king
36
Low Lunge
**Anjaneyasana**
37
Mountain Pose
**Tadasana**
(tah-DAHS-anna)
tada = mountain
38
**Parivrtta Parsvakonasana**
Revolved Side Angle Pose
(par-ee-vrt-tah parsh-vah-cone-AHS-anna) parivrtta = to turn around, revolve
parsva = side, flank
kona = angle
39
Revolved Triangle Pose
**Parivrtta Trikonasana**
(par-ee-vrit-tah trik-cone-AHS-anna)
parivrtta = to turn around, revolve
trikona = three angle or triangle
40
**Ardha Uttanasana**
Standing Half Forward Bend
(are-dah oot-tan-AHS-anna)
ardha = half
uttana = intense stretch
41
Tree Pose
**Vrksasana**
(vrik-SHAHS-anna)
vrksa = tree
42
Warrior I Pose
**Virabhadrasana I**
Virabhadra's Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered I). It may seem strange to name a yoga pose after a warrior; after all, aren't yogis known for their non-violent ways? But remember that one of the most revered of all the yoga texts, the Bhagavad-Gita, is the dialog between two famous and feared warriors, Krishna and Arjuna, set on a battlefield between two great armies spoiling for a fight.
What's really being commemorated in this pose's name, and held up as an ideal for all practitioners, is the "spiritual warrior," who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering.
43
Upward Salute
**Urdhva Hastasana**
(oord-vah hahs-TAHS-anna)
urdhva = raised (or upward)
hasta = hand
44
Warrior II Pose
**Virabhadrasana II**
(veer-ah-bah-DRAHS-anna)
Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger's skin
45
Warrior III Pose
**Virabhadrasana III**
(veer-ah-bah-DRAHS-anna)
Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet; wielding a thousand clubs; and wearing a tiger's skin.
46
Wide-Legged Forward Bend
**Prasarita Padottanasana**
(pra-sa-REE-tah pah-doh-tahn-AHS-anna)
prasarita = stretched out, expanded, spread, with outstretched limbs
pada = foot
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, "to stretch or extend")
47
Crane Pose
**Bakasana**
(bahk-AHS-anna)
baka = crane
48
Dolphin Plank Pose
no sanskrit equivilant
49
Feathered Peacock Pose
**Pincha Mayurasana**
(pin-cha my-your-AHS-anna) piñca = feather
mayura = peacock
50
Eight-Angle Pose
**Astavakrasana**
(ahsh-tah-vah-krahs-anna)
asta = eight
vakra = bent, curved
51
Four-Limbed Staff Pose
**Chaturanga Dandasana**
(chaht-tour-ANG-ah don-DAHS-anna)
chaturanga = four limbs (chatur = four
anga = limb)
danda = staff (refers to the spine, the central "staff" or support of the body)
52
Firefly Pose
**Tittibhasana**
53
Plank Pose
**Uttihita Chaturanga Dandasana**
Uttihita is the Sanskrit word for extended. Chaturanga means four-limbed. Dandasana means staff pose. What does a staff have to do with this posture? Some teachers use a staff as a reference tool for checking body alignment!
This pose is also known as **Kumbhakasana**. Apparently Kumbhak is the Sanskrit word for the natural retention of breath (roughly translated as "empty pot"). Some yoga practitioners believe that by exhaling all the breath and holding Plank Pose, the body and mind become stronger through building tolerance of the discomfort of not breathing.
54
Peacock Pose
**Mayurasana**
(my-yer-ahs-anna)
mayura = peacock
55
Pose Dedicated to the Sage Koundinya I
**Eka Pada Koundiyanasana I**
56
Pose Dedicated to the Sage Koundinya II
**Eka Pada Koundiyanasana II**
57
Shoulder-Pressing Pose
**Bhujapidasana**
58
Scale Pose
**Tolasana**
(toe-LAHS-anna)
tola = literally "poising one's self"; usually rendered as "balance" or "scale"
59
Side Crane Pose
Parsva Bakasana
(arms straight = crane)
60
Side Plank Pose
**Vasisthasana**
The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised perpendicular to the floor, is beyond the capacity of most beginners. The pose described here is a modified version suitable for all levels of students.
(vah-sish-TAHS-anna)
Vasistha = literally means "most excellent, best, richest." Vasistha is the name of several well-known sages in the yoga tradition. There's a Vasistha numbered among the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), and a Vasistha who's author of a number of Vedic hymns. He's also said to be the owner of the fabulous "cow of plenty," Nandini ("delight"), which grants his every wish and accounts for his infinite wealth.
61
Upward Plank Pose
**Purvottanasana**
62
Wild Thing
**Camatkarasana**
"the ecstatic unfolding of the enraptured heart"
63
Cat Pose
**Marjaryasana**
Marjari = cat
64
Happy Baby Pose
**Ananda Balasana**
65
Side-Reclining Leg Lift
**Anantasana**
66
Bow Pose
**Dhanurasana**
This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string.
(don-your-AHS-anna)
dhanu = bow
67
Bridge Pose
**Setu Bandha Sarvangasana**
(SET-too BAHN-dah)
setu = dam, dike, or bridge
bandha = lock
68
Camel Pose
**Ustrasana**
(oosh-TRAHS-anna)
ustra = camel
69
Cobra Pose
**Bhujangasana**
(boo-jang-GAHS-anna)
bhujanga = serpent, snake
70
Cow Pose
**Bitilasana**
71
Fish Pose
**Matsyasana**
Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we’ll work either with the knees bent, feet on the floor, or with the legs straight pressed against the floor.
(mot-see-AHS-anna)
matsya = fish
72
Half Frog Pose
**Ardha Bhekasana**
73
King Pigeon Pose
**Kapotasana**
74
Locust Pose
**Salabhasana**
Grouped among the so-called “baby backbends,” which includes Dhanurasana (Bow Pose) and Sea Monster Pose (described in the Variations section below), it is an unassuming pose that, like other seemingly simple poses, is actually a lot more interesting and challenging than it appears at first glance.
(sha-la-BAHS-anna)
salabha = grasshopper, locust
75
One-Legged King Pigeon Pose
**Eka Pada Rajakapotasana**
The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners.
(aa-KAH pah-DAH rah-JAH-cop-poh-TAHS-anna)
eka = one
pada = foot or leg
raja = king
kapota = pigeon or dove
76
One-Legged King Pigeon Pose II
Eka Pada Rajakapotasana II
(A-kah pah-dah rah-jah-kah-poh-tahs-anna)
eka = one
pada = foot
raja = king
kapota = pigeon (or dove)
77
Sphinx Pose
**Salamba Bhujangasana**
salamba = supported, bhujang = serpent, asana = pose
78
Upward Bow or Wheel Pose
**Urdhva Dhanurasana**
(OORD-vah don-your-AHS-anna)
urdhva = upward
dhanu = bow
79
Upward Facing Two-Foot Staff Pose
**Dwi Pada Viparita Dandasana**
80
Upward-Facing Dog
**Urdhva Mukha Svanasana**
(OORD-vah MOO-kah shvon-AHS-anna)
urdhva mukha = face upward (urdhva = upward
mukha = face)
svana = dog
81
Child's Pose
**Balasana**
(bah-LAHS-anna)
bala = child
82
Extended Puppy Pose
**Uttana Shishosana**
83
Seated Forward Bend
**Paschimottanasana**
(POSH-ee-moh-tan-AHS-anna)
paschimottana = intense stretch of the west (pashima = west
uttana = intense stretch)
84
Handstand
**Adho Mukha Vrksasana**
Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand is a natural fear of falling. So the basic pose will be described with the heels supported against a wall. Make sure that there are no hanging pictures or other decorations on the wall directly above you.
(ah-doh moo-kah vriks-SHAHS-anna) adho mukha = face
downward (adho = downward; mukha = face)
vrksa = tree
85
Plow Pose
**Halasana**
(hah-LAHS-anna)
hala = plow
86
Supported Headstand
**Salamba Sirsasana**
(sah-LOM-bah shear-SHAHS-anna)
salamba = with support (sa = with
alamba = support)
sirsa = head
87
Supported Shoulderstand
**Salamba Sarvangasana**
(sah-LOM-bah sar-van-GAHS-anna)
salamba = with support (sa = with
alamba = support)
sarva = all
anga = limb. There are variations of Shoulderstand that are "unsupported" = niralamba, pronounced near-ah-LOM-bah)
88
Corpse Pose
**Savasana**
(shah-VAHS-anna)
sava = corpse
This pose is also called Mrtasana (pronounced mrit-TAHS-anna, mrta = death)
89
Reclining Big Toe Pose
**Supta Padangusthasana**
(soup-TAH pod-ang-goosh-TAHS-anna)
supta = lying down, reclining
pada = foot
angusta = big toe
90
Legs-Up-the-Wall Pose
**Viparita Karani**
(vip-par-ee-tah car-AHN-ee)
viparita = turned around, reversed, inverted
karani = doing, making, action
91
Reclining Bound Angle Pose
**Supta Baddha Konasana**
(SOUP-tah BAH-dah cone-NAHS-anna) supta = lying down, reclining baddha = bound kona = angle
92
Reclining Hero Pose
**Supta Virasana**
(soup-tah veer-AHS-anna)
supta = lying down, reclining
vira = man, hero, chief (compare Latin vir, “man,” the root of English words virile and virtue)
93
**Eka Pada Salabhasana**
one leg locust
94
**Eka Pada Bakasana I**
one leg crane
95
**Purna Salabhasana**
full locust
96
**Tiriang Mukhottanasana**
Reverse Face Intense Stretch
97
**Supta Hasta Padangusthasana A**
Reclining Arm to Big Toe Pose
98
**Viparita Salabhasana**
Reverse Locust Pose
99
**Arda Vrschikasana I**
Half Scorpion
100
**Vrschikasana II**
Scorpion
101
Marichyasana B
102
supta paschimotasana
Reclined Westward Pose
103
**urdhva mukha paschimotasana**
Upward Facing Westward
104
**salamba eka pada rajakapotasana**
Supported Pigeon
105
**urdhva virabhadrasana II**
Upward Dancing Warrior
106
Parsva Ushtrasana
Side Camel
107
Ganda Bherundasana (prep)
Side of Face, Bird
108
**Parivrtta Janu Sirsasana**
Revolved head knee
109
**Parsva Sirsasana**
Side Head Posture
110
**Uttana Padasana**
Intense Stretch Leg Pose
111
**Ardha Baddha Padmottanasana**
half bound lotus intense stretch
112
Ardha Baddha Padma Paschimottanasana
half bound lotus western intense stretch
113
**Ardha Padma Prapadasana or
Padangusthasana or
Samatvamasana**
Half Lotus Tip Toe or
Big Toe Pose
114
* *Ashtanga Namaskara** or
* *Astangasana**
8 Limb Pose
115
**Kukkutasana**
Cock Pose
116
**Eka Pada Sirsasana**
One Leg Headstand
117
**Parivrtta Eka Pada Sirsasana**
Revolved One Leg Headstand
118
Urdvha Padmasana in Sirsasana
raised lotus, headstand
119
Parsva Urdhva Padmasana in Sirsasana
sideward raised lotus, head
120
Pindasana in Sirsasana
embryo headstand
121
Sirsa Padasana (prep)
Head to Foot Pose
122
Padangustha Dhanurasana III
big toe bow
123
**Sasangasana**
Hare Pose
124
Ganda Bherundasana variation
125
Utthita Vayu Muktasana
126
**Parivrtta Uttkatasana**
Revolved Side Angle Pose
127
Baddha Parivrtta Parsvakonasana
bound revolved side angle
128
**Kurmasana**
Tortoise Pose
129
**Supta Hasta Padangusthasana C**
Reclined Big Toe Hand Pose
130
**Marichyasana C**
131
**Eka Pada Bakasana II**
One Foot Crane Pose
132
**Eka Pada Rajakapotasana Prep**
Mermaid
133
**Eka Hasta Mayurasana**
One Arm Peacock Pose
134
**Urdhva Dandasana**
135
**Karna Pidasana**
Ear Pressure Pose
