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89 Cards in this Set
- Front
- Back
Pada-
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Foot.
Mnemonic: "the PAD O' the cat's foot". Also sounds kind of like "Pedal" as in "bipedal". |
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Hasta-
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Hand-
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Padangusthasana
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Big toe posture
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Padahastasana
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Hand-under-foot posture
<br><img src= "http://ts3.mm.bing.net/th?id=H.4843628700632318&pid=1.7&w=101&h=149&c=7&rs=1" /> |
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Utthita
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Extended / reaching.
Mnemonic: YOU'D HIT A good posture after you really extended that one time. Not to be confused with Uttana, "extreme / all out". |
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Trikona
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Triangle
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Utthita Trikonasana
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Extended Triangle posture
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Parivrita
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Revolved, turned-around.
Mnemonic: Sounds kind of like "revolved". Lit. pari, "around" + vrtta, "turned". |
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Parivrtta Trikonasana
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Revolved Triangle Posture
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Parsva-
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Side-, Flank-, pertaining to rib area.
parsva- = "side", purva- = "front", paschima = "back". Mnemonic: Your PARtner is by your side, PURfection ahead of you, and your PASt SCHEMES are behind you. |
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Padma-
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Lotus-
Mnemonic: "Om mani padma hum", the mantra of Avalokitesvara, can be translated as "the jewel in the lotus". |
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Prasarita
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Spread-out, expanded.
Mnemonic: The PRESS ARE EAger TO spread the word. |
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Purva
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"East", the front of the body
parsva- = "side", purva- = "front", paschima = "back". Mnemonic: Your PARtner is by your side, PURfection ahead of you, and your PASt SCHEMES are behind you. |
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-kona-
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-angle-
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Utthitta Parsvakonasana
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Extended side angle posture.<br />
Or, as Simon's Providence class likes to call it, <br /> Long! Side! Stretch! <br /> |
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Uttana
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Intense or unreserved; all-out.
Not to be confused with Uttihita, "extended or reaching". Mnemonic: YOU TAN in <i>intense</i> sunlight, YOU'D HIT A good position when you fully <i>extended</i> |
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Prasarita padottanasana
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Wide leg intense stretch<br><br><i>(Prasarita, "spread"; pada, "foot"; uttana, "intense stretch"; asana, "posture")</i>
<br> |
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Parsvatanasana
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Intense side stretch posture<br /><br /><br /><br />
It's intense, but how is it a side stretch? Parsva-, in addition to meaning "side", "flank", "costal area", "ribs", etc, has translations including "heaven and earth" and "side horse on a chariot". |
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Utthita Hasta Pandangusthasana
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Extended hand-to-big-toe posture<br /><br /><br /><i>(standing on one leg with the raised foot kicked out at chest- or head-height, gripping the big toe with the hand that's on the same side)</i>
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Pandangustha
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your big toe!
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Ardha-
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Half-
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Baddha-
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Bound- (as in "caught" or "tied")
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Ardha Baddha Padmottanasana
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Standing bound half-lotus posture.<br>
Literally: Ardha, "half", Baddha, "bound", padma, "lotus", uttana, "all-out/intense"<br><br> This is the one where you fold your raised leg so that the outer ankle is on (approximately) the hip-crease of the supporting leg, then add a forward fold.<br> |
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Utkatasana
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This is the one Simon likes to call the "awkward pose",
Michele the "chair pose". Some of the literal translations of उत्कट, <i>Utkata,</i> are: * Difficult * Superior * Gigantic * Proud * Furious * Abundant * Drunk * Fluid dropping from the temples of an elephant in rut WHAT. WHY WOULD YOU EVEN DO ANY OTHER POSE, EVER. <a href="http://spokensanskrit.de/index.php?script=HK&amp;amp;beginning=0+&amp;amp;tinput=utkata&amp;amp;trans=Translate&amp;amp;direction=AU">Not making this up.</a> |
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Utakata
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fierce, powerful
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Vira-
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Hero
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Virabhdrasana
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Warrior pose (any of them)
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Virabhadra
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Warrior, as in "warrior pose."
Actually the name of a mythical superhero created from a lock of hair torn from the head of Shiva, god of destruction. <br> Some Shiva symbolism: static, masculine; breaking-down / opening-up of egoic self |
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Virabhadrasana 1
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The warrior pose where both hands are above the head
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Virabhdrasna 2
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The warrior pose where arms are extended front and back as though carrying a staff across your back
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Paschima
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"West", the back of the body
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Paschimottanasana
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"Intense west stretch", seated forward fold
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Dandasana
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"stick posture"
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Purvottanasana
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"Intense east stretch", kind of like an upside-down plank. Soles of feet and palms on the floor, face and chest to the sky
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Baddha Padma Paschimottanasana
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Bound half lotus intense west (back) stretch.<br><br><i>A seated forward fold with one leg extended, the other resting on the thigh as in half-lotus</i>
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Tiryan Mukhaikapada Paschimottanasana
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Horizontal-facing one-leg intense west stretch posture<br /><br />Resembles the Western "hurdler's stretch." American sports medicine generally contraindicts this stretch. At any rate, the student must be able to do Virasana comfortably before attempting it without props.
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eka-pada
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one-leg
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Janu Sirsasana
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Single leg forward fold (lit. "knee head posture")
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Marichyasana
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Brahma's son posture. (Marichi is an ascetic sage in Hindu mythology)<br><br>There are three Marichyasanas: a seated twist with an arm-balance variation, a seated half-lotus with a forward-fold variation, and a more extreme (90º) seated twist. Pictured: the latter.
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Nava-
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Boat-. Easy mnemonic: "naval".
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Navasana
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Boat posture
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Bhuja-
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Shoulder-
Mnemonic: Hey kid, get your dad to BOOST YA up on his shoulders |
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Pida-
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Pressure-
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Supta-
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Reclining-, Sleeping-
Mnemonic: SUPINE. |
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Baddha Konasana
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Bound angle pose.<br><br><i>Resembles the old "butterfly stretch".</i>
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Upavishta Konasana
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Seated angle pose.<br><br><i>Wide legs seated forward fold, hold the big toes if you can.</i><br><span style=" font-style:italic;"></span><br><i>Balanced variation: gaze up and life the legs off the floor into a V, so you're balancing on your sit bones.</i>
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Supta Konasana
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Reclining angle pose.<br><br><i>Resembles a plow pose, with legs wide.</i>
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Supta padangustasana
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Reclining big-toe posture.<br><br><i>Lying on the back, one leg extended to the side with its big toe held by the same-side hand, face turned toward the opposite side.</i>
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Ubhaya Padangusthasana
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Literally: Both big toes posture.<br><br>
(This isn't in the manual but I swear Michele has taught it) |
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Mukha-
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Face-
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Urdhva Mukha Paschimottanasana
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Upward facing intense west (back) stretch.<br><br>Almost a complete forward fold, face to shins, hands cupping heels, but balancing on your sit bones so your legs are almost vertical.
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Setu Bandhasana
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Bridge
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Setu
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Bridge, levee, dam
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Urdhva Dhanurasana
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Upward bow
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Alamba
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prop / support
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Salamba
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with a prop; supported
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Sarva
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Complete.
Mnemonic: Sounds kind of like SURVEY, where you try to take in the <i>Complete</i> picture. |
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Anga-
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Limb- / Body-
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Salamba Sarvangasana
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Shoulder stand. Lit. "supported whole body posture"
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Matsyasana
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Fish pose.<br><br>Full lotus with a back bend, crown touching the floor
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Uttana Padasana
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Extended leg posture.<br><br>(<i>Lying on the back with the face up, crown and sit bones touching floor, feet and arms pointing up/out at about 45º from the floor)</i>
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Sirsasana
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Headstand!
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Baddha Padmasana
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Bound lotus posture
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Savasana
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Corpse pose.
Incorrect: |
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Salabhasana
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Locust pose.
Mnemonic: you look kind of like a SLAB until you start the back bend part of this asana. |
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Bhekasana
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Frog Pose.<br><br>Lying on belly, using the hands to hold the feet in the position they'd have in virasana
<br> |
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Dhanurasana
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Bow pose.
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Ustrasana
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Camel Pose
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Bakasana
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Crane posture.<br>
Not sure how (or if) this differs from "Kakasana", Crow posture.<br> <p /> Parsva variation: <img src="http://ts4.mm.bing.net/th?id=I.5055606770630711&pid=1.7&w=235&h=119&c=7&rs=1" /> |
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Bharadvajasana
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Bharadvaja's twist<br>
Variations range from gentle: <img src="http://www.yogajournal.com/media/originals/BharadvajasanaI_248.jpg" /> <br> ... to risky: <img src="http://q.sixsided.org/ak808/bharad.jpg" /> |
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Ardha Matsendrasana
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<b>I AM LORD OF THE FISHES </b><br><br>Lit. "half lord of the fishes posture"<br><br>The story goes that a fish hid under a floating leaf and eavesdropped on Shiva explaining the mysteries of yoga to Parvati. Shiva noticed that the fish had thus learned yoga, and so bestowed divine form upon it. THUS THE FISH BECAME THE FIRST YOGA TEACHER.<br><br>It's a seated twist.
<br> |
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Eka pada sirsasana
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One foot behind the head
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Pincha Mayurasana
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Peacock feathers posture<br><br>Like a handstand, but balancing on the forearms.
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Urdhva Muka Vrksasana (vrik-SHA-sa-nah)
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Handstand. Lit. "upward facing tree"
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Parivrtta Parsvakonasana
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Revolved side stretch.
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Ardha Chandrasana
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Half Moon.
Looks roughly like a trikonasana but with the rear leg lifted off the floor to horizontal or higher. |
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Garudasana
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Eagle Pose.
One leg balance, legs and arms twined. Did you know that the Garuda is an important cultural figure in Indonesia? We translate it as "eagle" but means something more like Roc or Phoenix. |
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Chaturanga Dandasana
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Four-limbed Stick Posture
Chaturi, "four"; anga, "limb", danda, "stick". |
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Svana
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Dog!
Mnemonic: "Dog svana eat everything they come across." |
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Adho mukha svanasana
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Upward facing dog
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Janu
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Knee
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Sirsa
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Head.
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Virasana
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Heroic pose.
It takes heroic courage to do this with your knees. |
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Setu Banda Sarvangasana
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Bridge.
Setu, "bridge", Banda, "bound", Sarvanga, "all limbs / whole body". <img src= "http://mengfoonglai.files.wordpress.com/2010/04/halfbridge2.jpg" /> |
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Halasana
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Plow!
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Viparita Karani
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legs up the wall pose.
The literal translation for this is something like "inversion-doing". That's helpful. |
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supta badha konasana
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Reclining bound angle pose.
Restorative. This is baddhakonasana, but lying on your back with a strap around waist and feet which holds the heels close to the pelvis. You use blankets, bolsters, and blocks with abandon for this one. |
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salamba setu bandha sarvangasana
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Supported bridge.
Literally "Supported bridge bound whole-body posture." Resembles Savasana on a row of bolsters, with the lower legs strapped together, and the shoulders off the top bolster just enough to touch the floor. Some benefits: Energizes thyroid, calming, benefits immune system. |
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Supta Virasana
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Reclining hero's pose.
Set up like Virasana, then lie back on a wedge of bolsters that's higher at the head and lower at the waist. Can put a blanket tightly behind the knees if there's knee pain. |