Categories
Asanas

Tandavasana Lord Shiva Cycle Of Life Dance Pose Yoga

Tandavasana –

Tandavasana

Tandavasana Pose 1

(Pose Inspired by Shiva’s Vigorous Cycle of Life Dance)

(tahn-duh-VAHS-suh-nuh)
Modification: heels down, legs crossed, arms up over the head
Pose Type: standing, side bend, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Tandavasana Pose 2

(Pose Inspired by Shiva’s Vigorous Cycle of Life Dance)

Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: knee to the opposite elbow, foot resting on the knee, standing leg bent, heel down
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)

Tandavasana Pose 3

Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: both arms straight, one forearm to the opposite knee, other arm straight up to the sky,
both knees bent
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Hastagrai or Hastagre (hands)

Tandavasana Pose 4

Pose Inspired by Shiva’s Vigorous Cycle of Life Dance

Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: both knees bent, both elbows bent
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)

Tandavasana Pose 5

Pose Inspired by Shiva’s Vigorous Cycle of Life Dance

Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: standing leg straight; other knee bent, foot to the inside of the knee; one forearm to the
opposite knee, other arm extended up to the sky
Pose Type: standing one-legged balance, twist
Drishti Point: Hastagrai or Hastagre (hands)

Tandavasana Pose 6

Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: standing leg straight, other knee bent at 90 degrees; both elbows bent, fingertips
reaching to the sky; twisting to the outside of the body
Pose Type: standing one-legged balance, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Tandavasana Pose 7

Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: knee to the tricep on the same side; both elbows bent, one arm up over the head
Pose Type: standing one-legged balance, side bend
Drishti Point: Hastagrai or Hastagre (hands)

Tandavasana Pose 8

Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Tandavasana
(tahn-duh-VAHS-uh-nuh)
Modification: standing leg straight, other knee bent, toes pointing away from the head; fingertips to
the temples
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)

Prapada Tandavasana

Tip Toe Pose Inspired by Shiva’s Vigorous Cycle of Life Dance

Prapada Tandavasana
(PRUH-puh-duh tahn-duh-VAHS-uh-nuh)
Modification: knee to the opposite elbow, foot resting on the knee, standing leg bent
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Nasagrai or Nasagre (nose), Hastagrai or Hastagre (hands)

Categories
Asanas

Asana

Asana – The term asana means sitting in a particular posture, which is comfortable and which could be maintained steadily for long time. Asana gives stability and comfort, both at physical and mental level. There may be variations in the techniques of some of the asanas depending upon the following yoga institutions.

Asana

Asana may broadly be classified into three categories :

(a) Cultural or Corrective
(b) Meditative
(c) Relaxative

Cultural asanas

can further be classified into two groups, depending on the effects produced:
(i) asana that work through and on the spine and visceral organs.
(ii) asanas that work through the skeletal muscles, ligaments and joints.

Meditative asanas

are those asanas which are aimed at quiet sitting and are used for higher practices in yoga. padmasana, swastikasana, sukhasana and siddhasana can be put in this category.

Relaxative asanas

Are those which remove tension and bring about physical as well as mental relaxation. The important asanas in this category are shavasana and makarasana.

Maya Yogasan

Guidelines for the Practice of Asanas :

Generally, the asanas are practised in the sequence of standing, sitting, prone-lying and supine-lying position. Though there is other version which follows different sequence.

  • Asanas must not be practised in haste or by applying any sort of undue force and under an urgency. Jerks should be avoided.
  • Asanas should be performed with body and breath awareness. There should be coordination between breath and movement of body-parts.
  • As a general rule, inhale while raising any part of the body and exhale when bending down.
  • The practitioner has to follow instructions sincerely with optimal attention.
  • Final position should be attained slowly step-by-step and should be maintained with closed eyes for developing an inward awareness within the body.
  • Final position of asanas must be maintained for as long as one is comfortable. One should maintain the final posture according to one’s own limitations and should not go beyond one’s capacity.
  • During maintenance of final position of asana, there should ideally be no tremors or any type of discomfort.
  • An utmost care must be taken in increasing the time for maintaining the asanas.
  • Regular practice is essential. Body starts listening to your command only after a regular and diligent training for a sufficient period of time. If regularity is disturbed due to some reasons, then one should resume the practice within minimum time.
  • In the initial phase, asanas involve de-conditioning and reconditioning processes. Therefore, initially, one may feel little fatigued after the practice but after few days’ practice, body and mind get adjusted and one starts experiencing a feeling of well-being and happiness again.

List of Yoga Poses: All Asana Guide :

ENGLISH NAMESANSKRIT NAMEPOSE TYPE
Bharadvaja’s TwistBharadvajasana IHip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Big Toe PosePadangusthasanaForward Bend Yoga Poses
Standing Yoga Poses
Boat PoseParipurna NavasanaCore Yoga Poses
Seated Yoga Poses
Strengthening Yoga Poses
Bound Angle PoseBaddha KonasanaForward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Bow PoseDhanurasanaChest-Opening Yoga Poses
Yoga Backbends
Bridge PoseSetu Bandha SarvangasanaYoga Backbends
Camel PoseUstrasanaChest-Opening Yoga Poses
Yoga Backbends
Cat PoseMarjaryasanaCore Yoga Poses
Chair PoseUtkatasanaCore Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Child’s PoseBalasanaForward Bend Yoga Poses
Hip-Opening Yoga Poses
Restorative Yoga Poses
Cobra PoseBhujangasanaChest-Opening Yoga Poses
Yoga Backbends
Corpse PoseSavasanaRestorative Yoga Poses
Cow Face PoseGomukhasanaHip-Opening Yoga Poses
Seated Yoga Poses
Cow PoseBitilasanaChest-Opening Yoga Poses
Yoga Backbends
Crane (Crow) PoseBakasanaArm Balance Yoga Poses
Core Yoga Poses
Dolphin Plank Pose | Forearm PlankArm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Dolphin PoseCore Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Downward-Facing DogAdho Mukha SvanasanaForward Bend Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Eagle PoseGarudasanaBalancing Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Easy PoseSukhasanaHip-Opening Yoga Poses
Seated Yoga Poses
Eight-Angle PoseAstavakrasanaArm Balance Yoga Poses
Extended Hand-To-Big-Toe PoseUtthita Hasta PadangustasanaBalancing Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Extended Puppy PoseUttana ShishosanaForward Bend Yoga Poses
Extended Side Angle PoseUtthita ParsvakonasanaStanding Yoga Poses
Strengthening Yoga Poses
Extended Triangle PoseUtthita TrikonasanaStanding Yoga Poses
Strengthening Yoga Poses
Feathered Peacock PosePincha MayurasanaInversion Yoga Poses
Strengthening Yoga Poses
Fire Log PoseAgnistambhasanaHip-Opening Yoga Poses
Seated Yoga Poses
Firefly PoseTittibhasanaArm Balance Yoga Poses
Fish PoseMatsyasanaChest-Opening Yoga Poses
Yoga Backbends
Four-Limbed Staff PoseChaturanga DandasanaArm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Garland PoseMalasanaStanding Yoga Poses
Gate PoseParighasanaStanding Yoga Poses
Half Frog PoseArdha BhekasanaChest-Opening Yoga Poses
Yoga Backbends
Half Lord of the Fishes PoseArdha MatsyendrasanaHip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Half Moon PoseArdha ChandrasanaBalancing Yoga Poses
Standing Yoga Poses
HandstandAdho Mukha VrksasanaBalancing Yoga Poses
Inversion Yoga Poses
Strengthening Yoga Poses
Happy Baby PoseAnanda BalasanaCore Yoga Poses
Head-to-Knee PoseJanu SirsasanaForward Bend Yoga Poses
Seated Yoga Poses
Hero PoseVirasanaSeated Yoga Poses
Heron PoseKrounchasanaSeated Yoga Poses
High LungeStanding Yoga Poses
High Lunge, Crescent VariationStanding Yoga Poses
Intense Side Stretch Pose | Pyramid PoseParsvottanasanaForward Bend Yoga Poses
Standing Yoga Poses
Legs-Up-the-Wall PoseViparita KaraniRestorative Yoga Poses
Locust PoseSalabhasanaChest-Opening Yoga Poses
Strengthening Yoga Poses
Yoga Backbends
Lord of the Dance PoseNatarajasanaBalancing Yoga Poses
Chest-Opening Yoga Poses
Standing Yoga Poses
Yoga Backbends
Lotus PosePadmasanaSeated Yoga Poses
Low LungeAnjaneyasanaStanding Yoga Poses
Marichi’s PoseMarichyasana IIIHip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Monkey PoseHanumanasanaSeated Yoga Poses
Mountain PoseTadasanaStanding Yoga Poses
Noose PosePasasanaBinding Yoga Poses
Hip-Opening Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
One-Legged King Pigeon PoseEka Pada RajakapotasanaHip-Opening Yoga Poses
Yoga Backbends
One-Legged King Pigeon Pose IIEka Pada Rajakapotasana IIYoga Backbends
Peacock PoseMayurasanaArm Balance Yoga Poses
Pigeon PoseKapotasanaYoga Backbends
Plank PoseArm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Plow PoseHalasanaInversion Yoga Poses
Pose Dedicated to the SageKoundinya IEka Pada Koundinyanasana IArm Balance Yoga Poses
Twist Yoga Poses
Pose Dedicated to the SageKoundinya IIEka Pada Koundinyanasana IIArm Balance Yoga Poses
Pose Dedicated to the Sage Marichi IMarichyasana IBinding Yoga Poses
Forward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Reclining Bound Angle PoseSupta Baddha KonasanaHip-Opening Yoga Poses
Restorative Yoga Poses
Reclining Hand-to-Big-Toe PoseSupta PadangusthasanaRestorative Yoga Poses
Reclining Hero PoseSupta VirasanaRestorative Yoga Poses
Revolved Head-to-Knee PoseParivrtta Janu SirsasanaSeated Yoga PosesTwist Yoga Poses
Revolved Side Angle PoseParivrtta ParsvakonasanaStanding Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
Revolved Triangle PoseParivrtta TrikonasanaStanding Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
Scale PoseTolasanaArm Balance Yoga Poses
Core Yoga Poses
Seated Forward BendPaschimottanasanaForward Bend Yoga Poses
Seated Yoga Poses
Shoulder-Pressing PoseBhujapidasanaArm Balance Yoga Poses
Side Crane (Crow) PoseParsva BakasanaArm Balance Yoga Poses
Side Plank PoseVasisthasanaArm Balance Yoga Poses
Balancing Yoga Poses
Core Yoga Poses
Side-Reclining Leg LiftAnantasanaBalancing Yoga Poses
Core Yoga Poses
Sphinx PoseChest-Opening Yoga Poses
Yoga Backbends
Staff PoseDandasanaSeated Yoga Poses
Standing Forward BendUttanasanaForward Bend Yoga Poses
Standing Half Forward BendArdha UttanasanaForward Bend Yoga Poses
Standing Yoga Poses
Standing SplitUrdhva Prasarita Eka PadasanaForward Bend Yoga Poses
Standing Yoga Poses
Supported HeadstandSalamba SirsasanaBalancing Yoga Poses
Inversion Yoga Poses
Supported ShoulderstandSalamba SarvangasanaBalancing Yoga Poses
Inversion Yoga Poses
Tree PoseVrksasanaBalancing Yoga Poses
Standing Yoga Poses
Upward Bow (Wheel) PoseUrdhva DhanurasanaChest-Opening Yoga Poses
Strengthening Yoga Poses
Yoga Backbends
Upward Facing Two-Foot Staff PoseDwi Pada Viparita DandasanaChest-Opening Yoga Poses
Yoga Backbends
Upward Plank Pose | Reverse PlankPurvottanasanaStrengthening Yoga Poses
Upward SaluteUrdhva HastasanaStanding Yoga Poses
Upward-Facing Dog PoseUrdhva Mukha SvanasanaChest-Opening Yoga Poses
Yoga Backbends
Warrior I PoseVirabhadrasana IStanding Yoga Poses
Strengthening Yoga Poses
Warrior II PoseVirabhadrasana IIStanding Yoga Poses
Strengthening Yoga Poses
Warrior III PoseVirabhadrasana IIIBalancing Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Wide-Angle Seated Forward BendUpavistha KonasanaForward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Wide-Legged Forward BendPrasarita PadottanasanaForward Bend Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Wild ThingCamatkarasanaArm Balance Yoga Poses
Chest-Opening Yoga Poses

Categories
Asanas

Lasyasana

Lasyasana

Lasyasana 1

(lahs-YAHS-uh-nuh)
Modification: both legs straight; one leg extended to the front, heel up; one arm up over the head
reaching to the floor, other arm reaching up to the sky; deep backbend
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Lasyasana 2

(lahs-YAHS-uh-nuh)
Modification: legs crossed, knees bent; one hand on the hip, one arm over the head
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Lasyasana

Lasyasana 3

(lahs-YAHS-uh-nuh)
Modification: front leg ankle stretch, both knees bent, legs crossed, one arm toward the opposite
knee, other arm up over the head
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Lasyasana

Prapada Lasyasana

(PRUH-puh-duh lahs-YAHS-uh-nuh)
Modification: deep backbend, one arm reaching up to the sky, other arm reaching down to the floor;
standing leg straight, other knee bent; foot to the inside of the knee of the opposite leg
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre
(hands)

Hasta Janu Lasyasana

(HUH-stuh JAH-nu lahs-YAHS-uh-nuh)
Modification: arm up over the head and parallel to the floor
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre
(hands)

Lasyasana

Hasta Pada Lasyasana

(HUH-stuh PUH-duh lahs-YAHS-uh-nuh)
Modification: arm up over the head reaching to the sky
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Hastagrai or Hastagre
(hands)

Lasyasana benefits

  • improve posture and coordination
  • relieve sciatic pain
  • improve agility
  • boost circulation
  • tone core muscles
  • strengthen your back, hips, and legs

Health Benefits Of Lasyasana Pose in Yoga

There are various health benefits of lasyasana pose asana in yoga which gives both mental and physical relaxation and other benefits As it is practiced in between all other standing poses, it allows the mind and body to integrate the benefits of the previous asana whilst preparing for the next one.

Categories
Asanas

Sukhasana (Easy Pose)

Sukhasana (Easy Pose) – Happiness means happiness. This posture is called Sukhasana because of sitting on a pedestal. Although, the posture in which one feels pleasure from sitting is also called Sukhasana, but since ancient times, sitting with a pedestal has been considered as Sukhasana.

Method of Sukhasana (Easy Pose) :

Sit comfortably on the floor with your knees bent. (See picture) Place your hands on your lap or on your knees. Keep the spine, neck and head straight.

Meditation : Sensation of energy emanating from all the chakras.

Breathing : With/according to Pranayama.

Sukhasana (Easy Pose)

Time : As far as possible.

Direction : East or North (for spiritual benefits).

Benefits of Sukhasana (Easy Pose) :

  • This is an excellent asana for meditation.
  • The use of this asana is beneficial while eating.
  • Those who are unable to apply Padmasana for meditation can use this asana.
  • This asana is mostly done in worship.
  • This asana is beneficial in keeping the body healthy, peace of mind and body.

Sukhasana (Easy Pose) 1

(suk-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
How to Perform the Pose:

  1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula
    bandha, uddhiyana bandha, and ujjayi breathing.
  2. Exhale as you bring your feet toward you and cross them at the ankles. Keep the soles of your feet
    flat on the floor and your knees in line with your shoulders.
  3. Inhale, stretch your arms up to the sky to lengthen your spine, and exhale as you bring your elbows
    together on the inside of your knees.
  4. Inhale as you open your palms up to sky with your fingertips pointing to the outsides. Exhale as
    you bring you thumbs and pointer fingers together.
  5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
    stretch.
  6. Exhale as you release the pose, coming back to starting position with both your legs straight out.
    Modification: knees in line with the shoulders, elbows to the inside of the knees

Sukhasana (Easy Pose) 2

(suk-AHS-uh-nuh)

Modification: knees to the chest, elbows to the outside of the knees, palms covering the face
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana (Easy Pose) 3

(suk-AHS-uh-nuh)
Modification: knees high, forearms to the shins
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Sukhasana (Easy Pose) 4

(suk-AHS-uh-nuh)

Modification: elbows crossed, backs of both hands to the knees
Pose Type: seated, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana (Easy Pose) 5

(suk-AHS-uh-nuh)

Modification: on the yoga block
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana (Easy Pose) 6

(suk-AHS-uh-nuh)

Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana (Easy Pose) 7

(suk-AHS-uh-nuh)

Modification: neck stretch
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

Baddha Hasta Sukhasana (Bound Hands Easy Pose)

(BUH-duh HUH-stuh suk-AHS-uh-nuh)
Modification: arms in front, arms straight
Pose Type: seated
Drishti Point: Hastagrai or Hastagre (hands), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Garbha Pindasana in Sukhasana (Embryo in the Womb Pose in Easy Pose)

(GUHR-buh pin-DAHS-uh-nuh in suk-AHS-uh-nuh)
Modification: grabbing onto the outside edges of the feet
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parivritta Sukhasana (Revolved Easy Pose)

Parivritta Sukhasana
(puh-ri-VRIT-tuh suk-AHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Parshva Sukhasana (Sideways Easy Pose)

(PAHRSH-vuh suk-AHS-uh-nuh)
Modification: one forearm to the floor, other arm extended up over the head
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)

Parivritta Baddha Sukhasana (Revolved Bound Easy Pose)

(puh-ri-VRIT-tuh BUH-duh suk-AHS-uh-nuh)
Modification: elbow to the floor
Pose Type: seated, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Categories
Asanas

Tadasan (Mountain Pose)

Tadasan (Mountain Pose) – Tadasana is one of the postures that can be done in a standing position.

Tadasan Method :

Stand in a careful (equilibrium) position with feet together but keep the toes and heels parallel. Now while emphasizing on the toes, slowly rise up and join both the hands and stretch them upwards. In this position, pull the knee and thigh muscles up.

Tadasan (Mountain Pose)

Push the stomach in as far as possible. Push the chest forward. Keep the spine and neck straight. Keep the weight of the body only on the toes. Stay in this position for some time. Exhaling while coming back. Reach the original position.

Respiratory system :

  • Inhale while rising and exhale while coming back.

Timing : Do 5-6 times. Do this for 1 to 2 minutes.

Benefits of Tadasan :

  • The best practice is to increase the length.
  • Gives stability to the body.
  • Strengthens muscles.
  • Must do this asana with slip disc
  • Beneficial for women. Especially beneficial for women in the early months of pregnancy (have healthy children).
  • Necessary for the action of conch shell.

Precautions of Tadasan :

Work on the toes of both feet by giving weight simultaneously and pay attention to the balance. After this, do any asana related to headstand.

Tadasan (Mountain Pose) 1

(tuh-DAHS-uh-nuh)
Also Known As: Equal Steady Standing, State of Balance (Samasthiti)
Modification: palms rotated forward
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Tadasan (Mountain Pose) 2

(tuh-DAHS-uh-nuh)
Modification: shoulder opener, intense version
Pose Type: standing
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Parivritta Prasarita Pada Tadasana (Revolved Feet Spread Mountain Pose)

(puh-ri-VRIT-tuh pruh-SAH-ri-tuh PUH-duh tuh-DAHS-uh-nuh)
Modification: arms straight out to the sides
Pose Type: standing, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Prasarita Pada Tadasana in Vira Parampara (Feet Spread Mountain Pose in Hero Succession Series)

(pruh-SAH-ri-tuh PUH-duh tuh-DAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Modification: backbend, hands on the calf muscles
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Tadasana Namaskar (Mountain Pose with Hands in Prayer)

(tuh-DAHS-uh-nuh nuh-muhs-KAHR)
Modification: hands in Anjali Mudra (Hands in Prayer); feet to the front, toes lifted
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Viparita Namaskar Tadasana (Reverse Prayer Mountain Pose)

(vi-puh-REE-tuh nuh-muhs-KAR tuh-DAHS-uh-nuh)
Also Known As: Penguin Pose, Back of the Body Prayer Mountain Pose (Paschima Namaskara
Tadasana)
Modification: feet rotated out
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Baddha Hasta Tadasana (Hands Bound Mountain Pose)

(BUH-duh HUH-stuh tuh-DAHS-uh-nuh)
Pose Type: standing
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Note :

In the position of complete posture, look up and think mentally that there is an object placed above and we are about to catch it. many benefits of doing this are automatically obtained.

Categories
Asanas

Hastasana (Salute Pose)

Hastasana (Salute Pose) – This asana is like Tadasana. The only difference is the position of the heels. In Urdhva Hastasana, the heel is not raised, only the support of the palms pulls the body upwards. Before doing this asana, stand in a careful position. Now pull the fingers of both the hands together and pull them upwards. Then while inhaling, first bend slightly to the right and then to the left. During this, keep breathing normally.

Hastasana (Salute Pose)

Procedure of Hastasana :

However, there is no need of any kind of caution in its practice. But still, if you feel uncomfortable or have problems like dizziness, headache, then consult a specialist immediately.

Benefits of Hastasana :

  • With the practice of this asana, the waist becomes thinner and the chest becomes wider.
  • The body becomes shapely by decreasing the fatness.
  • The length of the body increases by the practice of this asana.
  • Gets rid of constipation.
  • Rib pain is relieved.

Urdhva Hastasana (Upward Salute Pose) 1

(OORD-vuh huh-STAHS-uh-nuh)
Also Known As: Volcano Pose
Modification: arms shoulder width apart
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Urdhva Hastasana (Upward Salute Pose) 2

(OORD-vuh huh-STAHS-uh-nuh)
Also Known As: Volcano Pose
Modification: palms pressed together
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Tadasana Urdhva Baddha Hastasana (Mountain Pose—Raised Bound Hands)

(tuh-DAHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Also Known As: Mountain Pose (Parvatasana)
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Parshva Tadasana Urdhva Baddha Hastasana (Sideways Mountain Pose Raised Bound Hands) 1

(PAHRSH-vuh tuh-DAHS-uh-nuh OORD-vuh BUH-duh HUH-STAHS-uh-nuh)
Also Known As: Side Bending Pose (Parshva Bhangi)
Pose Type: standing, side bend
Drishti Point: Nasagrai or Nasagre (nose)

Parivritta Urdhva Tadasana Urdhva Baddha Hastasana (Revolved Upward Mountain Pose Raised Bound Hands) 2

(puh-ri-VRIT-tuh OORD-vuh tuh-DAHS-uh-nuh OORD-vuh BUH-duh HUH-STAHS-uh-nuh)
Also Known As: Side Bending Pose (Parshva Bhangi)
Pose Type: standing, side bend, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Surya Namaskarasana Urdhva Baddha Hastasana (Sun Salutation Pose Raised Bound Hands)

(SOOR-yuh nuh-muhs-kahr-AHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Pose Type: standing, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Parivritta Utthita Pada Hastasana (Revolved Extended Hand to Foot Pose)

puh-ri-VRIT-tuh UT-ti-tuh PUH-duh huh-STAHS-uh-nuh)
Also Known As: Revolved Hand to Big Toe Pose (Parivritta Hasta Padangushtasana)
Pose Type: standing one-legged balance, twist
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Pada Hastasana (Hand Under Foot Pose)

(PUH-duh huh-STAHS-uh-nuh)
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

Sukha Prasarita Pada Urdhva Hastasana (Easy Feet Spread Upward Hands Pose)

(SUK-kuh pruh-SAH-ri-tuh PUH-duh OORD-vuh huh-STAHS-uh-nuh)
Also Known As: Part of Hero Succession Series (Vira Parampara)
Modification: palms together, looking up
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Prasarita Pada Urdhva Hastasana (Feet Spread Upward Hands Pose)

(pruh-SAH-ri-tuh PUH-duh OORD-vuh huh-STAHS-uh-nuh)
Also Known As: Equal Angle Pose (Sama Konasana)
Modification: legs open extremely wide; palms together, looking straight ahead
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Grantadara Urdhva Baddha Hastasana (Book Stand Pose with Upward Bound Hands)

(gruhn-tah-DAH-ruh OORD-vuh BUH-duh HUH-STAHS-uh-nuh)
Also Known As: Chikkiasana Urdhva Baddha Hastasana
Modification: fingers interlocked, palms facing up, looking up
Pose Type: standing
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Urdhva Baddha Hastasana in Vira Parampara (Upward Bound Hands Pose in Hero Succession Series)

(OORD-vuh BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Modification: arms up to the sky, fingers interlocked, spine straight
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Baddha Hastasana in Vira Parampara (Hands Bound Pose in Hero Succession Series)

(BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Modification: grabbing onto the triceps behind the back
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Urdhva Baddha Hastasana in Vira Parampara (Upward Bound Hands Pose in Hero Succession Series)

(OORD-vuh BUH-duh huh-STAHS-uh-nuh in VEER-uh puh-ruhm-puh-RAH)
Modification: deep backbend
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angusthamadhye or
Angustha Ma Dyai (thumbs)

Upavishta Parivritta Urdhva Eka Pada Hastasana (Seated Revolved Upward One Hand to Foot Pose)

(u-puh-VISH-tuh puh-ri-VRIT-tuh OORD-vuh EY-kuh PUH-duh huh-STAHS-uh-nuh)
Also Known As: Upavistha Parivritta Urdhva Eka Pada Hastasana
Modification: straight leg lifted, grabbing the foot with the opposite arm, other forearm on the floor
Pose Type: seated, forward bend
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

Niralamba Upavishta Parivritta Urdhva Eka Pada Hastasana (Unsupported Seated Revolved Upward One Hand to Foot Pose)

(nir-AH-luhm-buh u-puh-VISH-tuh puh-ri-VRIT-tuh OORD-vuh EY-kuh PUH-duh huh-STAHS-uh-nuh)
Pose Type: seated, forward bend, twist, core
Drishti Point: Hastagrai or Hastagre (hands)

Virasana Urdhva Baddha Hastasana (Hero Pose—Raised Bound Hands)

(veer-AHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Also Known As: Thunderbolt Pose Raised Bound Hands (Vajrasana Urdhva Baddha Hastasana)
Modification: palms facing up
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

Paripurna Vajrasana—Urdhva Baddha Hastasana (Complete Thunderbolt Pose—Raised Bound Hands)

(puh-ri-POOR-nuh vuhj-RAHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Modification:

1. looking straight ahead

2. head rolling back
Pose Type:

  1. seated

2. seated, mild backbend
Drishti Point:

  • Nasagrai or Nasagre (nose)
  • Angushtamadhye (thumbs)

Parivritta Paripurna Vajrasana—Urdhva Baddha Hastasana (Revolved Complete Thunderbolt Pose—Raised Bound Hands)

(puh-ri-VRIT-tuh puh-ri-POOR-nuh vuhj-RAHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Angushtamadhye (thumbs)

Parshva Paripurna Vajrasana—Urdhva Baddha Hastasana (Sideways Complete Thunderbolt Pose—Raised Bound Hands)

(PAHRSH-vuh puh-ri-POOR-nuh vuhj-RAHS-uh-nuh OORD-vuh BUH-duh huh-STAHS-uh-nuh)
Pose Type: seated, side bend
Drishti Point: Angushtamadhye (thumbs)

Categories
Asanas

Vrikshasana (Tree Pose)

Vrikshasana (Tree Pose) – Due to the shape of a tree, it is called Vrikshasana.

Time : Stay in this state for 5 to 10 seconds. Come back to Tadasana position. Now you have to repeat the same process standing on the right foot. In this way, do this action about four to five times respectively.

Direction : East or North.

Vrikshasana (Tree Pose)

How to Perform the Vrikshasana Pose

Tree Pose
Vrikshasana
(vrik-SHAHS-uh-nuh)
Also Known As: Upward Hands Tree Pose (Urdhva Hasta Vrikshasana) or Pose Dedicated to Royal Sage Bhagiratha
(Bhagirathasana)
Pose Type: standing one-legged balance, mild backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:

  1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha,
    and ujjayi breathing. Find a still point on the floor to keep your gaze on. This will help you find
    and keep your balance.
  2. Inhale and bring your weight onto the right foot. Exhale as you bend your left knee, and bring it out
    to the left side, opening the inside of your left hip. Keep your hips leveled and parallel to the floor
    (don’t let your left hip go higher than your right). Keep the lower abdomen engaged to take out the
    compression (the arch) in the lower back.
  3. Exhale as you place the sole of your left foot to the left calf muscle. Make sure the toes of your left
    foot are pointing to the floor.
  4. On the next exhale, grab onto the left ankle with your left hand and slide the left foot up to the
    inside of your left thigh, keeping the toes of the left foot pointing to the floor. Avoid putting
    pressure on your right knee. Make sure to keep the left knee out to the side as you open the inside
    of your left hip.
  5. Inhale as you reach both arms up over your head, fingertips pointing up to the sky. Keep them
    straight and shoulder-width apart. Make sure to lengthen your neck and keep your shoulder blades
    down your back.
  6. Exhale and bring your gaze to your thumbs (Pose #1). You can experiment with rolling your head
    all the way back, feeling the stretch in the front of your neck (Pose #2).
  7. If your shoulders are open, the neck is long, and your breathing is not constricted, you can bring
    your palms together on the exhale and look at your thumbs (Pose #3). With your palms pressed
    together, you can also experiment with rolling your head all the way back, feeling the stretch in the
    front of your neck (Pose #4).
  8. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
    stretch. Exhale as you release the pose, come back to Mountain Pose (Tadasana), and repeat on
    the other side.
    Modification: arms extended up over the head
  9. arms shoulder width
  10. arms shoulder width, head rolling back
  11. palms together
  12. palms together, head rolling back

Tiryak Tala-Vrikshasana

Swaying Palm Tree Pose
Tiryak Tala-Vrikshasana
(TIR-yuhk TAHL-uh-vrik-SHAHS-uh-nuh)
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
How to Perform the Pose:

  1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha,
    and ujjayi breathing.
  2. Inhale; step your feet slightly wider than shoulder-distance apart with toes facing forward and feet
    parallel to each other. Expand your chest and hold your arms straight out to the sides, parallel to
    the floor.
  3. Exhale as you side bend to the left, dropping your left hand either to the side of the left thigh or the
    left shin. (Avoid putting pressure on the knee joint.) Bring your right arm over head and bend it at
    the elbow.
  4. Inhale as you rotate your chest up to the sky; do not collapse it forward. Feel the deep stretch on
    the right side of your torso as you look toward your right hand (Pose #1).
  5. On your next exhale, try to reach your right arm over your head with fingertips pointing toward the
    floor (Pose #2).
  6. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
    stretch. Exhale as you release the pose. Inhale as you press strongly into both feet to come up.
  7. Exhale, come back to Mountain Pose (Tadasana), and repeat on the left side.
    Modification: elbow of the top arm bent
  8. mild version
  9. intense version
    tiryak = horizontally, sideways, obliquely, across
    tala-vrikshasana = palm tree

Patan Vrikshasana 1

Toppling Tree Pose
Patan Vrikshasana
(PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: both knees bent
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Patan Vrikshasana 2

Toppling Tree Pose
Patan Vrikshasana
(PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: both legs straight
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Sukha Vrikshasana

Easy Tree Pose Modification
Sukha Vrikshasana
(SOOK-uh vrik-SHAHS-uh-nuh)
Modification: hands on the hips

  1. toes to the floor
  2. foot to the calf muscle
    Pose Type: standing one-legged balance
    Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Vrikshasana Namaskar

Tree Pose with Hands in Prayer
Vrikshasana Namaskar
(vrik-SHAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)

Viparita Namaskar Vrikshasana

Reverse Prayer Tree Pose
Viparita Namaskar Vrikshasana
(vi-puh-REE-tuh nuh-muhs-KAHR vrik-SHAHS-uh-nuh)
Also Known As: Back of the Body Prayer Tree Pose (Paschima Namaskara Vrikshasana)
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)

Parivritta Ardha Baddha Vrikshasana

Revolved Half Bound Tree Pose
Parivritta Ardha Baddha Vrikshasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Vrikshasana Namaskar

Tree Pose with Hands in Prayer
Vrikshasana Namaskar
(vrik-SHAHS-uh-nuh nuh-muhs-KAHR)
Modification: backbend
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Hasta Gomukhasana in Vrikshasana

Hand Position of Cow Face Pose in Tree Pose
Hasta Gomukhasana in Vrikshasana
(HUH-stuh go-muk-AHS-uh-nuh in vrik-SHAHS-uh-nuh)
Modification: Gomukhasana arms
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)

Hasta Garudasana in Vrikshasana

Hand Position of the Pose Dedicated to Garuda in Tree Pose
Hasta Garudasana in Vrikshasana
(HUH-stuh GUH-ru-duh-AHS-uh-nuh in vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Parshva Vrikshasana

Sideways Tree Pose
Parshva Vrikshasana
(PAHRSH-vuh vrik-SHAHS-uh-nuh)
Modification: side bend toward the bent knee
Pose Type: standing one-legged balance, side bend
Drishti Point: Hastagrai or Hastagre (hands)

Urdhva Eka Hasta Ardha Baddha Padma Vrikshasana

Upward One Hand Half Bound Lotus Tree Pose
Urdhva Eka Hasta Ardha Baddha Padma Vrikshasana
(OORD-vuh EY-kuh HUH-stuh UHR-duh BUH-duh PUHD-muh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, binding
Drishti Point: Nasagrai or Nasagre (nose)

Parivritta Ardha Baddha Padma Vrikshasana

Revolved Half Bound Lotus Tree Pose
Parivritta Ardha Baddha Padma Vrikshasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh PUHD-muh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Hasta Pada Hasta Janu Vrikshasana 1

Hand to Foot Hand to Knee Tree Pose
Hasta Pada Hasta Janu Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu vrik-SHAHS-uh-nuh)
Modification: grabbing onto the foot and the knee, knee to the outside
Pose Type: standing one-legged balance
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Hasta Pada Hasta Janu Vrikshasana 2

Hand to Foot Hand to Knee Tree Pose
Hasta Pada Hasta Janu Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu vrik-SHAHS-uh-nuh)
Modification: backbend, grabbing onto the foot and the knee, knee to the outside, looking straight
ahead
Pose Type: standing one-legged balance, backbend
Drishti Point: Nasagrai or Nasagre (nose)

Hasta Pada Hasta Janu Patan Vrikshasana

Hand to Foot Hand to Knee Toppling Tree Pose
Hasta Pada Hasta Janu Patan Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: grabbing onto the foot and the shin, knee to the outside
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

Prapada Ardha Uttanasana

Tip Toe Half Intense Stretch Pose
Prapada Ardha Uttanasana
(PRUH-puh-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Tip Toe Half Forward Bend and Downward Facing Tree Pose Prep. (Adho Mukha
Vrikshasana Prep.)
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Eka Pada Adho Mukha Vrikshasana

One-Legged Downward Facing Tree Pose
Eka Pada Adho Mukha Vrikshasana
(EY-kuh PUH-duh uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Eka Pada Adho Mukha Vrksasana
Pose Type: inversion, arm balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Vrikshasana in Vasishtasana

Tree Pose in Pose Dedicated to Sage Vasista
Vrikshasana in Vasishtasana
(vrik-SHAHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Tree Pose in Side Plank Modification
Modification: top foot to the inner thigh
Pose Type: arm balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Prasarita Padottanasana in Adho Mukha Vrikshasana

Feet Spread Intense Stretch Pose in Downward Facing Tree Pose
Prasarita Padottanasana in Adho Mukha Vrikshasana
(pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in uh-DO MUK-uh vriks-SHAHS-anna)
Also Known As: Feet Spread Full Forward Bend Pose in Downward Facing Tree Pose, Prasarita
Padottanasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Adho Mukha Vrikshasana

Downward Facing Tree Pose
Adho Mukha Vrikshasana
(uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Adho Mukha Vrksasana
Modification: legs crossed
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Upavishta Konasana in Adho Mukha Vrikshasana

Seated Angle Pose in Downward Facing Tree Pose
Upavishta Konasana in Adho Mukha Vrikshasana
(u-puh-VISH-tuh ko-NAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Upward Spread Feet Pose A (Urdhva Prasarita Padasana A), Upavista Konasana in
Adho Mukha Vrikshasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Pada Garudasana in Adho Mukha Vrikshasana

Leg Position of the Pose Dedicated to Garuda in
Downward Facing Tree Pose
Pada Garudasana in Adho Mukha Vrikshasana
(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:

  1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha,
    and ujjayi breathing.
  2. Exhale and hinge from the hips, coming into a forward bend, placing the palms on the floor on the
    outsides of your feet. Your hands should be shoulder width apart or slightly wider. Make sure
    your arms are straight and your shoulders are on top of your fingertips.
  3. There are many ways to come into a handstand. When you start practicing handstands, make sure
    you can balance on your hands against the wall for at least 60 seconds. Then you can experiment
    with jumping into a handstand or lifting your legs using your core. Press strongly into your hands.
  4. Once you find your balance in a Downward Facing Tree Pose (Adho Mukha Vrikshasana), also
    known as Handstand, exhale and bend your knees; cross your right leg over your left leg, hooking
    your right foot around your left calf muscle. Hold for 30, and up to 90, seconds to receive the full
    benefits of the stretch.
  5. Inhale and bring your legs back to the straight position. Exhale and switch legs as you bend your
    knees and cross your left leg over your right leg, hooking your left foot around your right calf
    muscle. Hold for 30, and up to 90, seconds to receive the full benefits of the stretch.
  6. Inhale and bring your legs back to the straight position. On the following inhale, lower your feet to
    the floor. Inhale as you come back to Mountain Pose (Tadasana).

Mandukasana in Adho Mukha Vrikshasana

Frog Pose in Downward Facing Tree Pose
Mandukasana in Adho Mukha Vrikshasana
(muhn-doo-KAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Mandukasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Nasagrai or Nasagre (nose) or Angusthamadhye or Angustha Ma Dyai (thumbs)

Baddha Konasana in Adho Mukha Vrikshasana

Bound Angle Pose in Downward Facing Tree Pose
Baddha Konasana in Adho Mukha Vrikshasana
(BUH-duh ko-NAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Baddha Konasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Pada Svastikasana in Adho Mukha Vrikshasana

Svastika Legs in Downward Facing Tree Pose
Pada Svastikasana in Adho Mukha Vrikshasana
(PUH-duh svuh-sti-KAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Svastikasana in Adho Mukha Vrksasana
Modification: both knees bent, one knee bent toward the chest, other foot pointing to the back
Pose Type: inversion, arm balance, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Ardha Padmasana in Adho Mukha Vrikshasana

Half Lotus Pose in Downward Facing Tree Pose
Ardha Padmasana in Adho Mukha Vrikshasana
(UHR-duh puhd-MAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Ardha Padmasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Pada Garudasana in Adho Mukha Vrikshasana

Leg Position of the Pose Dedicated to Garuda in Downward Facing Tree
Pose
Pada Garudasana in Adho Mukha Vrikshasana
(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Modification: arms bent at 90 degrees
Pose Type: inversion, arm balance
Drishti Point: Nasagrai or Nasagre (nose)

Urdhva Padmasana in Adho Mukha Vrikshasana

Upward Lotus Pose in Downward Facing Tree Pose
Urdhva Padmasana in Adho Mukha Vrikshasana
(OORD-vuh puhd-MAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Urdhva Padmasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Supta Vrikshasana

Supta Vrikshasana
(SUP-tuh vrik-SHAHS-uh-nuh)
Also Known As: Reclined Big Toe Pose B Prep. (Supta Padangushtasana B Prep.)
Modification: hand to the bent knee, other hand along side of the torso, toes flexed in
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Benefits of Vrikshasana :

  • In this asana, the power of memory is intensified by concentrating on the command wheel.
  • Eye light increases.
  • The trembling of hands and feet stops and the arms and calves would be hard. Huh. Provides balance to the body.

Note: Vrikshasana is done by some Yogacharyas while keeping the head down and the feet up, making it steady on the hands.

Special: In this posture, when we greet with folded hands in front, it is also called Namaskar Asana. Whereas the first position of Surya Namaskar is also called Namaskarasana.

Categories
Asanas

Shalabhasana (Locust Pose)

Shalabhasana (Locust Pose) – Sadhaks who do not have the above mentioned diseases can do this Shalabhasana dynamically, since both the legs have to be raised with balance, so practice with full awareness.

Note: Some yoga teachers also call this asana Ardha Shalabhasana.

Shalabhasana (Locust Pose)

Benefits of Shalabhasana :

  • Heals the gaps in the spinal cord. With regular practice TB (tuberculosis) did not occur.
  • Benefit to diabetic patients due to activation of clonal gland. Keeps the abdominal region healthy. Patients with sciatica and slip disc must do this action.
  • Makes the liver and stomach active. The patient of slip disc becomes healthy soon.
  • Bladder disease is cured.

Shalabhasana 1

Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Modification: arms straight, palms facing up by the hips; feet on the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Shalabhasana 2

Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Also Known As: Locust Pose B (Shalabhasana B)
Modification: palms to the floor by the bottom of the ribs, elbows bent at 90 degrees
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Shalabhasana 3

Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Also Known As: Locust Pose B (Shalabhasana B)
Modification: palms to the floor by the bottom of the ribs, elbows bent at 90 degrees
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Shalabhasana 3

Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Also Known As: Locust Pose 1 (Salabhasana 1)
Modification: palms to the floor by the hips, arms straight, legs and chest lifted
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Shalabhasana 4

Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Modification: arms open wide, fingertips pointing to the toes
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Shalabhasana 5

Locust Pose
Shalabhasana
(shuh-luh-BAHS-uh-nuh)
Also Known As: Crocodile Pose (Makarasana), Boat Pose (Navasana)
Modification: both arms straight in front, palms facing down
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Angushtamadhye or
Angushta Ma Dyai (thumbs)

Baddha Hasta Utthita Stiti Shalabhasana

Hands Bound Rising Standing Locust Pose
Baddha Hasta Utthita Stiti Shalabhasana
(BUH-duh HUH-stuh UT-ti-tuh STI-ti shuh-luh-BAHS-uh-nuh)
Also Known As: Baddha Hasta Utthita Nindra Shalabhasana
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Bala Shalabhasana

Baby Grasshopper Pose
Bala Shalabhasana
(BUH-luh shuh-luh-BAHS-uh-nuh)
Also Known As: Baby Locust Pose
Modification: chest facing the floor, forearm on the floor
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

Shalabhasana

Anguli Shirsha Viparita Namaskar Shalabhasana

Fingers to Head Reverse Prayer Locust Pose
Anguli Shirsha Viparita Namaskar Shalabhasana
(UHNG-goo-lee SHEER-shuh vi-puh-REE-tuh nuh-muhs-KAHR shuh-luh-BAHS-uh-nuh)
Also Known As: Back of the Body Prayer Fingers to Head Locust Pose (Paschima Namaskara Anguli
Shirsha Shalabhasana)
Modification: feet on the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Baddha Hasta Shalabhasana

Hands Bound Locust Pose
Baddha Hasta Shalabhasana
(BUH-duh HUH-stuh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Hasta Garudasana in Shalabhasana

Hand Position of the Pose Dedicated to Garuda in Locust Pose
Hasta Garudasana in Shalabhasana
(HUH-stuh guh-ru-DAHS-uh-nuh in shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Viparita Shalabhasana

Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: chin to the floor, legs lifted
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Shalabhasana

Half Locust Pose
Ardha Shalabhasana
(UHR-duh shuh-luh-BAHS-uh-nuh)
Modification: hands to the floor by the hips, palms facing up, arms straight
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Hasta Garudasana in Ardha Shalabhasana

Hand Position of the Pose Dedicated to Garuda in Half Locust Pose
Hasta Garudasana in Ardha Shalabhasana
(HUH-stuh guh-ruh-DAHS-uh-nuh in UHR-duh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Ardha Shalabhasana

Half Locust Pose
Ardha Shalabhasana
(UHR-duh shuh-luh-BAHS-uh-nuh)
Also Known As: Crocodile Pose (Makarasana)
Modification: one arm straight to the front—palm facing down, other hand to the floor by the hip—
palm down
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Eka Pada Bhekasana in Shalabhasana

One-Legged Frog Pose in Locust Pose
Eka Pada Bhekasana in Shalabhasana
(EY-kuh PUH-duh bey-KAHS-uh-nuh in shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Hastagrai or
Hastagre (hands)

Naginyasana in Shalabhasana

Mermaid Pose in Locust Pose
Naginyasana in Shalabhasana
(nuh-gin-YAHS-uh-nuh in shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Pada Viparita Shalabhasana

One-Legged Inverted Locust Pose
Eka Pada Viparita Shalabhasana
(EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Viparita Shalabhasana

Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: chain to floor, chest to the floor, chin lifted off the floor
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Danda Ganda Bherundasana

Formidable Face Staff Pose
Danda Ganda Bherundasana
(DUHN-duh GUHN-duh bey-run-DAHS-uh-nuh)
Also Known As: Intense Stretch Locust Pose A (Uttana Shalabhasana A)
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Viparita Shalabhasana

Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Also Known As: Raised Locust Pose—Urdhva Shalabhasana)
Modification: arms straight on the floor, palms down, chin lifted off the floor
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ganda Bherundasana

Formidable Face Pose
Ganda Bherundasana
(GUHN-duh bey-run-DAHS-uh-nuh)
Also Known As: Full Locust Pose (Purna Shalabhasana), Intense Stretch Locust Pose B (Uttana
Shalabhasana B)
Modification: fingers pointing to the front of the body, feet to the head, chest on the floor
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Viparita Shalabhasana

Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Also Known As: Full Locust Pose (Purna Shalabhasana)
Modification: arms straight on the floor, palms down; feet to the head
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padma Viparita Shalabhasana

Inverted Locust Pose with Lotus Legs
Padma Viparita Shalabhasana
(PUHD-muh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Viparita Shalabhasana

Inverted Locust Pose
Viparita Shalabhasana
(vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: arms straight on the floor, palms down; feet toward the floor over the head, legs bent

  1. heels up
  2. heels down
    Pose Type: prone, backbend, inversion
    Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Prasarita Padottanasana in Viparita Shalabhasana

Feet Spread Wide Pose in Inverted Locust Pose
Prasarita Padottanasana in Viparita Shalabhasana
(pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Pada Viparita Shalabhasana Prep.

One-Legged Inverted Locust Pose Prep.
Eka Pada Viparita Shalabhasana Prep.
(EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: forearms on the floor, knee of straight leg resting on the foot of the bottom leg
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parivritta Eka Pada Viparita Shalabhasana Prep.

Revolved One-Legged Inverted Locust Pose Prep.
Parivritta Eka Pada Viparita Shalabhasana Prep.
(puh-ri-VRIT-tuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: bottom leg bent, top leg straight, top knee resting on the sole of the bottom foot
Pose Type: forward bend, twist
Drishti Point: 1. Urdhva or Antara Drishti (up to the sky)

  1. Hastagrai or Hastagre (hands)

Urdhva Baddha Hasta Eka Pada Viparita Shalabhasana

Upward Bound Hands One-Legged Inverted Locust Pose
Urdhva Baddha Hasta Eka Pada Viparita Shalabhasana
(OORD-vuh BUH-duh HUH-stuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Also Known As: Flying Locust Pose (Uddayate Shalabhasana)
Modification: 1. knee of the straight leg resting on the foot of the bottom leg

  1. bottom foot away from the top leg
    Pose Type: prone, backbend
    Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Pada Viparita Shalabhasana

CHEST AND KNEES ON THE FLOOR: KNEES BEHIND HIPS—BOTTOM KNEE BENT—UNDER-HEAD &
OVERHEAD GRIP
One-Legged Inverted Locust Pose
Eka Pada Viparita Shalabhasana
(EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: one palm to the floor at the bottom of the ribs, other arm straight, palm down; both
knees bent, knee of the top leg resting on the foot of the bottom leg
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Hasta Pada Viparita Shalabhasana

One Hand to Foot Inverted Locust Pose
Eka Hasta Pada Viparita Shalabhasana
(EY-kuh HUH-stuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: grabbing onto the top foot with the opposite hand; other arm straight, palm down to the
floor; both knees bent, knee of the top leg resting on the foot of the bottom leg
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Dwi Hasta Eka Pada Viparita Shalabhasana

Both Hands to One Foot Inverted Locust Pose
Dwi Hasta Eka Pada Viparita Shalabhasana
(DWI-huh-stuh EY-kuh PUH-duh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: both hands grabbing the top foot with under-head grip; top knee resting on the sole of
the bottom foot
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Pada Bhuja Viparita Shalabhasana

One Foot to the Shoulder Inverted Locust Pose
Eka Pada Bhuja Viparita Shalabhasana
(EY-kuh PUH-duh buj-uh vi-puh-REE-tuh shuh-luh-BAHS-uh-nuh)
Modification: grabbing onto the toes of the top foot; the quadriceps of the top leg resting on the sole
of the bottom foot
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Categories
Asanas

Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose) – Bhujang means serpent or serpent. The shape of this posture is like that of a snake with a hood.

Breathing/time : Inhale rising up. While remaining in the position of complete posture for about 10-15 seconds, do natural breathing. Exhale while coming back to the original position.

Bhujangasana (Cobra Pose)

Bhujangasana 1

Cobra Pose 1
Bhujangasana 1
(buj-uhng-GAHS-uh-nuh)
Modification: palms lifted off the floor, elbows bent
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Bhujangasana 2

Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: palms on the floor, elbows bent

  1. mild backbend
  2. intense backbend
    Pose Type: prone, backbend
    Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
    eyebrows)

Bhujangasana 3

Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: 1. elbows bent, fingertips to the floor 2. arms straight, palms to the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre
(nose)

Bhujangasana 4

Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Modification: palms on the floor, arms straight, head to the glutes
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Bhujangasana 5

Cobra Pose
Bhujangasana
(buj-uhng-GAHS-uh-nuh)
Also Known As: Supported Cobra Pose (Alamba Bhujangasana), King Pigeon Pose Prep. (Raja
Kapotasana Prep.)
Modification: grabbing onto the knees with under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Utthita Stiti Cobra Pose :

Rising Standing Cobra Pose
Utthita Stiti Bhujangasana
(UT-ti-tuh STI-ti bu-juhng-AHS-uh-nuh)
Also Known As: Utthita Nindra Bhujangasana
Modification: toes down, hands on the front of the knees
Pose Type: standing, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Salamba Cobra Pose 1 :

Supported Cobra Pose
Salamba Bhujangasana
(SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Sphinx Pose or Crocodile Pose (Makarasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Salamba Cobra Pose 2 :

Supported Cobra Pose
Salamba Bhujangasana
(SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Sphinx Pose or Crocodile Pose (Makarasana)
Modification: knees bent
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Utthita Pada Vishama Salamba Cobra Pose :

Leg Extended Uneven Supported Cobra Pose
Utthita Pada Vishama Salamba Bhujangasana
(UT-ti-tuh PUH-duh VISH-uh-muh SAH-luhm-buh buj-ung-GAHS-uh-nuh)
Also Known As: Uneven Sphinx Pose
Modification: 1. knee bent 2. leg straight
Pose Type: prone
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Shirsha Pada Salamba Cobra Pose :

Feet to the Head Supported Cobra Pose
Shirsha Pada Salamba Bhujangasana
(SHEER-shuh PUH-duh SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Feet to the Head Sphinx Pose
Modification: toes to the forehead
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Mukha Pada Salamba Cobra Pose :

Feet to the Face Supported Cobra Pose
Mukha Pada Salamba Cobra Pose
(MUK-uh PUH-duh SAH-luhm-buh buj-uhng-GAHS-uh-nuh)
Also Known As: Feet to the Face Sphinx Pose
Modification: heels to the forehead
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padayoragrai or
Padayoragre (toes/feet)

Urdhva Mukha Niralamba Cobra Pose :

Upward Facing Unsupported Cobra Pose
Urdhva Mukha Niralamba Cobra Pose
(OORD-vuh MUK-uh nir-AH-luhm-buh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Bhrumadhye or Ajna Chakra (third
eye, between the eyebrows)

Niralamba Paripurna Cobra Pose :

Unsupported Complete Cobra Pose
Niralamba Paripurna Cobra Pose
(nir-AH-luhm-buh puh-ri-POOR-nuh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Bhrumadhye or Ajna Chakra (third
eye, between the eyebrows)

Paripurna Cobra Pose :

Complete Cobra Pose
Paripurna Cobra Pose
(puh-ri-POOR-nuh buj-uhng-GAHS-uh-nuh)
Modification: 1. grabbing onto the shins with overhead grip

  1. grabbing onto the knees with overhead grip
  2. grabbing onto the shins with overhead grip, toes curled in
    Pose Type: prone, backbend
    Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padma Cobra Pose 1 :

Lotus Cobra Pose
Padma Bhujangasana
(PUHD-muh buj-uhng-GAHS-uh-nuh)
Modification: both hands to the floor, hips off the floor, arms straight
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padma Cobra Pose 2 :

Lotus Cobra Pose
Padma Bhujangasana
(PUHD-muh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Hasta Padma Cobra Pose :

One Hand Lotus Cobra Pose
Eka Hasta Padma Cobra Pose (EY-kuh HUH-stuh PUHD-muh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parivitta Pada Cobra Pose :

Twined Legs Cobra Pose
Parivitta Pada Cobra Pose (puh-ri-VRIT-tuh PUH-duh buj-uhng-GAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Salamba Parivid Pada Cobra Pose :

Supported Twined Legs Cobra Pose
Salamba Parivid Pada Cobra Pose
(SAH-luhm-buh PUH-ri-vid PUH-duh buj-uhng-GAHS-uh-nuh)
Also Known As: Supported Twined Legs Sphinx Pose
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Profit of Bhujangasana :

  • Since this asana creates a stretch in the abdomen and spine, it provides elasticity to the body and removes constipation.
  • Patients with slip disc must do.
  • Benefit the spinal cord and all the organs related to the spinal cord
  • Beneficial in gynecological diseases.
  • Reduces belly fat. Makes the body slim and shapely.

Precautions:

Pregnant women should not and hernia, peptic ulcer and heart patients should be cautious.

Special :- Some seekers say Sarpasana and some seekers also say Urdhva Mukha Svanasana.

Note : Some sadhaks bend the toes while doing Bhujangasana and some sadhaks keep the toes stretched backwards. Both types of postures are appropriate. But stretching the toes of the feet stretches the muscles more. Due to which the seeker gets more benefits. Therefore, it should be done by stretching the claws backwards.

Categories
Asanas

Dhanurasana (Bow or Archer Pose)

Dhanurasana (Bow or Archer Pose) – The meaning of Dhanurasana is like the shape of a bow. A bow-like shape is formed while doing this asana. That’s why it is called Bow or Archer Pose.

Dhanurasana (Bow or Archer Pose)

Dhanurasana 1 :

Bow Pose
Archer Pose (duh-nur-AHS-uh-nuh)
Modification: hands grabbing onto the ankles

  1. on the inside of the ankles
  2. on the outside of the ankles
    Pose Type: prone, backbend
    Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Dhanurasana 2 :

Bow Pose
Archer Pose (duh-nur-AHS-uh-nuh)
Modification : legs bent at 90 degrees; ankles and knees together, toes pointed to the sky
Pose Type : prone, backbend
Drishti Point : Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Dhanurasana 3 :

Bow Pose
Archer Pose (duh-nur-AHS-uh-nuh)
Modification: legs bent at 90 degrees; ankles and knees together, toes flexed away from the head
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre
(nose)

Dhanurasana 4 :

Bow Pose
Dhanurasana
(duh-nur-AHS-uh-nuh)
Modification: legs crossed
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parshva Dhanurasana :

Sideways Bow Pose
Parshva Dhanurasana
(PAHRSH-vuh duh-nur-AHS-uh-nuh)
Pose Type: supine, prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Laghu Dhanurasana :

Little Bow Pose
Laghu Dhanurasana
(LUH-gu duh-nur-AHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Dhanurasana

Shirsha Pada Laghu Dhanurasana :

Feet to the Head Little Bow Pose
Shirsha Pada Laghu Dhanurasana
(SHEER-suh PUH-duh LUH-gu duh-nur-AHS-uh-nuh)
Pose Type : prone, backbend
Drishti Point : Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Hasta Dwi Pada Padangushta Dhanurasana :

One Hand Both Feet Big Toe Bow Pose
Eka Hasta Dwi Pada Padangushta Dhanurasana
(EY-kuh HUH-stuh DWI-puh-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification : grabbing onto the toes of both feet with one hand, other palm to the floor
Pose Type : prone, backbend
Drishti Point : Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padangushta Dhanurasana 1 :

Big Toe Bow Pose
Padangushta Dhanurasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification : head rolling back
Pose Type : prone, backbend
Drishti Point : Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padangushta Dhanurasana 2 :

Big Toe Bow Pose
Padangushta Dhanurasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification : 1. feet to the face

  1. heels to the forehead
    Pose Type : prone, backbend
    Drishti Point : Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padangushta Dhanurasana 3 :

Big Toe Bow Pose
Padangushta Dhanurasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Also Known As: Difficult Bow Pose (Dur Dhanurasana)
Modification: one hand grabbing opposite ankle with under-head grip, other hand grabbing the
opposite foot with overhead grip

  1. one knee on the floor
  2. both knees off the floor
    Pose Type: prone, backbend
    Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
    eyebrows)

Padangushta Dhanurasana 4 :

Big Toe Bow Pose
Padangushta Dhanurasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: one foot toward the shoulder
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Stiti Urdhva Mukgattana Kulpa Dhanurasana :

Standing Upward Facing Intense Ankle Stretch Bow Pose
Stiti Urdhva Mukgattana Kulpa Dhanurasana
(STI-ti OORD-vuh mu-ko-TAH-nuh KUL-puh duh-nur-AHS-uh-nuh)
Also Known As: Nindra Urdhva Mukgattana Kulpa Dhanurasana
Modification: hands to the heels
Pose Type: standing, backbend, balance
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Hasta Pada Akarna Dhanurasana :

One Hand to Foot Archer’s Pose
Eka Hasta Pada Akarna Dhanurasana
(EY-kuh HUH-stuh PUH-duh AH-kuhr-nuh duh-nur-AHS-uh-nuh)
Modification: both legs straight, knee behind the shoulder, other palm to the floor
Pose Type: seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Baddha Pada Akarna Dhanurasana :

Bound Leg Archer’s Pose
Baddha Pada Akarna Dhanurasana
(BUH-duh PUH-duh AH-kuhr-nuh duh-nur-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Akarna Dhanurasana Prep. :

Archer’s Pose Prep.
Akarna Dhanurasana Prep.
(AH-kuhr-nuh duh-nur-AHS-uh-nuh)
Modification: knee wrapping around the arm
Pose Type: seated, mild backbend
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Akarna Dhanurasana :

Archer’s Pose
Akarna Dhanurasana
(AH-kuhr-nuh duh-nur-AHS-uh-nuh)
Modification: foot to the ear
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana :

Half Bow Pose in Equilibrium One-Legged Revolved Child’s Pose
Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana
(UHR-duh duh-nur-AHS-uh-nuh in TUL-yuh EY-kuh PUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Pose Type: forward bend, twist, backbend
Drishti Point: Hastagrai or Hastagre (hands)

Parivritta Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana :

Revolved Half Bow Pose in Equilibrium One-Legged Revolved Child’s
Pose
Parivritta Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana
(puh-ri-VRIT-tuh UHR-duh duh-nur-AHS-uh-nuh in TUL-yuh EY-kuh PUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Pose Type: forward bend, twist, backbend
Drishti Point: Hastagrai or Hastagre (hands)

Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana :

Half Bow Pose in Equilibrium One-Legged Revolved Child’s Pose
Ardha Dhanurasana in Tulya Eka Pada Parivritta Balasana
(UHR-duh duh-nur-AHS-uh-nuh in TUL-yuh EY-kuh PUH-duh puh-ri-VRIT-tuh bah-LAHS-uh-nuh)
Modification: back heel toward the sitting bone
Pose Type: forward bend, twist, backbend
Drishti Point: Hastagrai or Hastagre (hands)

Ardha Padma Dhanurasana in Vasishtasana :

Half Lotus Half Bow Pose in Pose Dedicated to Sage Vasishta
Ardha Padma Dhanurasana in Vasishtasana
(UHR-duh PUHD-muh duh-nur-AHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Half Lotus Half Bow Pose in Dolphin Side Plank Modification
Modification: forearm on the floor, bottom leg in half lotus, grabbing onto the top foot with underhead grip
Pose Type: forearm balance, backbend, core
Drishti Point: Hastagrai or Hastagre (hands)

Urdhva Dhanurasana in Shirshasana 5 :

Upward Bow Pose in Headstand 5
Urdhva Dhanurasana in Shirshasana 5
(OORD-vuh duh-nur-AHS-uh-nuh in sheer-SHAS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Urdhva Dhanurasana Pada Garudasana in Shirshasana 5 :

Upward Bow Pose with Leg Position of the Pose Dedicated to Garuda
in Headstand 5
Urdhva Dhanurasana Pada Garudasana in Shirshasana 5
(OORD-vuh duh-nur-AHS-uh-nuh PUH-duh guh-ru-DAHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Urdhva Prapada Dhanurasana in Eka Hasta Shirshasana 5 :

Upward Tip Toe Bow Pose in One Hand Headstand 5
Urdhva Prapada Dhanurasana in Eka Hasta Shirshasana 5
(OORD-vuh PRUH-puh-duh duh-nur-AHS-uh-nuh in EY-kuh HUH-stuh sheer-SHAHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Viparita Prapada Dhanurasana :

Inverted Tip Toe Bow Pose
Viparita Prapada Dhanurasana
(vi-puh-REE-tuh PRUH-puh-duh duh-nur-AHS-uh-nuh)
Also Known As: Headstand Bow Pose (Shirsha Dhanurasana)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Urdhva Dhanurasana in Shirshasana 1 :

Upward Bow Pose in Headstand 1
Urdhva Dhanurasana in Shirshasana 1
(OORD-vuh duh-nur-AHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Urdhva Prapada Dhanurasana in Shirshasana 1 :

Upward Tip Toe Bow Pose in Headstand 1
Urdhva Prapada Dhanurasana in Shirshasana 1
(OORD-vuh PRUH-puh-duh duh-noor-AHS-uh-nuh in sheer-SHAHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Urdhva Dhanurasana :

Upward Bow Pose
Urdhva Dhanurasana
(OORD-vuh duh-nur-AHS-uh-nuh)
Modification: heels down
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Prapada Urdhva Dhanurasana :

Tip Toe Upward Bow Pose
Prapada Urdhva Dhanurasana
(PRUH-puh-duh OORD-vuh duh-nur-AHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Prapada Eka Pada Urdhva Dhanurasana :

Tip Toe One-Legged Upward Bow Pose
Prapada Eka Pada Urdhva Dhanurasana
(PRUH-puh-duh EY-kuh PUH-duh OORD-vuh duh-nur-AHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Pada Urdhva Dhanurasana :

One-Legged Upward Bow Pose
Eka Pada Urdhva Dhanurasana
(EY-kuh PUH-duh OORD-vuh duh-nur-AHS-uh-nuh)
Also Known As: Two Limb Upward Bow Pose (Dwi Anga Urdhva Dhanurasana)
Modification: one hand to the thigh
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Prapada Eka Hasta Urdhva Dhanurasana :

Tip Toe One Hand Upward Bow Pose
Prapada Eka Hasta Urdhva Dhanurasana
(PRUH-puh-duh EY-kuh HUH-stuh OORD-vuh duh-nur-AHS-uh-nuh)
Pose Type: backbend, inversion
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Padangushta Dhanurasana in Eka Pada Urdhva Mukha Shvanasana :

Half Big Toe Bow Pose in One-Legged Upward Facing Dog Pose
Ardha Padangushta Dhanurasana in Eka Pada Urdhva Mukha Shvanasana
(UHR-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: grabbing onto the foot with overhead grip on the same side
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Dhanurasana in Eka Pada Urdhva Mukha Shvanasana :

Half Bow Pose in One-Legged Upward Facing Dog Pose
Ardha Dhanurasana in Eka Pada Urdhva Mukha Shvanasana
(UHR-duh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: grabbing onto the opposite foot with under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Half Bow Pose in One-Legged Upward Facing Dog Pose :

Half Bow Pose in One-Legged Upward Facing Dog Pose
Ardha Dhanurasana in Eka Pada Urdhva Mukha Shvanasana
(UHR-duh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh OORD-vuh MUK-uh shvuh-NAHS-uh-nuh)
Modification: under-head grip on the same side
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Ardha Raja Kapotasana in Eka Pada Padangushta Dhanurasana :

Half King Pigeon Pose in One-Legged Big Toe Bow Pose
Ardha Raja Kapotasana in Eka Pada Padangushta Dhanurasana
(UHR-duh RAH-juh kuh-po-TAHS-uh-nuh in EY-kuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: Hand 1: grabbing onto the knee on the same side.
Hand 2: grabbing onto the big toe of the opposite foot with overhead grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Hasta Eka Pada Padangushta Dhanurasana :

One Hand One-Legged Big Toe Bow Pose
Eka Hasta Eka Pada Padangushta Dhanurasana
(EY-kuh HUH-stuh EY-kuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: 1. one hand grabbing onto the foot on the opposite side with overhead grip

  1. with backbend
    Pose Type: prone, backbend
    Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
    eyebrows)

Dwi Hasta Eka Pada Padangushta Dhanurasana :

Both Hand One-Legged Big Toe Bow Pose
Dwi Hasta Eka Pada Padangushta Dhanurasana
(DWI-huh-stuh EY-kuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: both hands grabbing onto the foot with overhead grip
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Parivritta Dhanurasana :

Revolved Bow Pose
Parivritta Dhanurasana
(puh-ri-VRIT-tuh duh-nur-AHS-uh-nuh)
Pose Type: prone, backbend, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Padhayoragrai or
Padayoragre (toes/feet)

Ardha Padma Dhanurasana :

Half Lotus Bow Pose
Ardha Padma Dhanurasana
(UHR-duh PUHD-muh duh-nur-AHS-uh-nuh)
Modification: both hands grabbing onto the ankle with under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Padma Eka Hasta Eka Pada Padangushta Dhanurasana :

Half Lotus One Hand One-Legged Big Toe Bow Pose
Ardha Padma Eka Hasta Eka Pada Padangushta Dhanurasana
(UHR-duh PUHD-muh EY-kuh HUH-stuh EY-kuh PUH-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the foot with overhead grip on the same side, other hand to the floor
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Pada Garudasana in Eka Hasta Dhanurasana :

Leg Position of the Pose Dedicated to Garuda in One Hand Bow Pose
Pada Garudasana in Eka Hasta Dhanurasana
(PUH-duh guh-ru-DAHS-uh-nuh in EY-kuh HUH-stuh duh-nur-AHS-uh-nuh)
Modification: one forearm to the floor, one hand to the ankle, under-head grip
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Pada Garudasana in Eka Hasta Padangushta Dhanurasana :

Leg Position of the Pose Dedicated to Garuda in One Hand Big Toe
Bow Pose
Pada Garudasana in Eka Hasta Padangushta Dhanurasana
(PUH-duh guh-ru-DAHS-uh-nuh in EY-kuh HUH-stuh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: forearm to the floor

  1. grabbing onto the top foot
  2. grabbing onto the bottom foot
    Pose Type: prone, backbend
    Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Niralamba Pada Garudasana in Eka Hasta Padangushta Dhanurasana

Unsupported Leg Position of the Pose Dedicated to Garuda in One
Hand Big Toe Bow Pose
Niralamba Pada Garudasana in Eka Hasta Padangushta Dhanurasana
(nir-AH-luhm-buh puh-ri-vid-PUH-duh guh-ru-DAHS-uh-nuh in EY-kuh HUH-tuh puhd-ahng-GOOSH-tuh duh-nur-AHS-uhnuh)
Also Known As: One Handed Twined Legs Bow Pose (Eka Hasta Parivid Pada Dhanurasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Pada Garudasana in Padangushta Dhanurasana :

Leg Position of the Pose Dedicated to Garuda in Big Toe Bow Pose
Pada Garudasana in Padangushta Dhanurasana
(PUH-duh guh-ru-DAHS-uh-nuh in puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Also Known As: Difficult Bow Pose (Dur Dhanurasana)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Dhanurasana in Eka Pada Nirakunjasana :

Half Bow Pose in One-Legged Water Grove Pose
Ardha Dhanurasana in Eka Pada Nirakunjasana
(IUHR-duh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: 1. right front side view

  1. right back side view
    Pose Type: backbend
    Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Angushtamadhye or
    Angushta Ma Dyai (thumbs)

Dhanurasana in Eka Pada Nirakunjasana :

Bow Pose in One-Legged Water Grove Pose
Dhanurasana in Eka Pada Nirakunjasana
(duh-nur-AHS-uh-nuh in EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: both hands grabbing the top foot with under-head grip; the knee of the bottom leg on the
floor, toes pointing to the sky
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Dhanurasana in Eka Pada Nirakunjasana :

Half Bow Pose in One-Legged Water Grove Pose
Ardha Dhanurasana in Eka Pada Nirakunjasana
(UHR-duh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Modification: grabbing onto the foot on the opposite side, under-head grip; other hand to the lower
back, palm up
Pose Type: prone, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Padangushta Dhanurasana in Eka Pada Nirakunjasana

Big Toe Bow Pose in One-Legged Water Grove Pose
Padangushta Dhanurasana in Eka Pada Nirakunjasana
(puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh in EY-kuh PUH-duh neer-uh-kunj-AHS-uh-nuh)
Also Known As: Heart Pose (Anahatasana Modification)
Pose Type: prone, backbend
Drishti Point: Padayoragrai or Padayoragre (toes/feet), Bhrumadhye or Ajna Chakra (third eye,
between the eyebrows)

Parshva Ardha Padma Dhanurasana

SHOULDER ON THE FLOOR: HALF LOTUS BACKBEND—UNDER-HEAD & OVERHEAD GRIP
Sideways Half Lotus Bow Pose
Parshva Ardha Padma Dhanurasana
(PAHRSH-vuh UHR-duh PUHD-muh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the bottom foot with both hands with under-head grip
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parshva Ardha Padma Eka Hasta Padangushta Dhanurasana

Sideways Half Lotus One-Handed Big Toe Bow Pose
Parshva Ardha Padma Eka Hasta Padangushta Dhanurasana
(PAHRSH-vuh UHR-duh PUHD-muh EY-kuh HUH-stuh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the bottom foot with overhead grip on the same side, top arm straight,
fingertips to the sky
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parshva Ardha Padma Dwi Hasta Padangushta Dhanurasana

Sideways Half Lotus Two-Handed Big Toe Bow Pose
Parshva Ardha Padma Dwi Hasta Padangushta Dhanurasana
(PAHRSH-vuh UHR-duh PUHD-muh DWI-huh-stuh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh)
Modification: overhead grip, both hands grabbing onto the foot
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parshva Ardha Padma Dhanurasana

Sideways Half Lotus Bow Pose
Parshva Ardha Padma Dhanurasana
(PAHRSH-vuh UHR-duh PUHD-muh duh-nur-AHS-uh-nuh)
Modification: grabbing onto the top foot with the bottom hand; grabbing onto the bottom foot with top
hand

  1. front view
  2. back view
    Pose Type: supine (on the side), backbend
    Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Dhanurasana in Anantasana

Half Bow Pose in Infinity Pose
Ardha Dhanurasana in Anantasana
(UHR-duh duh-nur-AHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Bow Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Padangushta Dhanurasana in Anantasana

Half Big Toe Bow Pose in Infinity Pose
Ardha Padangushta Dhanurasana in Anantasana
(UHR-duh puhd-ahng-GOOSH-tuh duh-nur-AHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Big Toe Bow Pose in Sleeping Vishnu Pose
Pose Type: supine (on the side), backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Benefits of Dhanurasana :

  • Removes old constipation and pleases the mind.
  • Strengthens the digestive system and cures gastritis. Makes the spine flexible and creates energy in the body.
  • Obesity is the enemy.
  • Benefit in disease by doing parallel asanas related to it under the supervision of Guru. decay
  • Makes the reproductive system of women functional and removes many other diseases.

Precautions :

  • Do not do this asana with diseases of the intestines, kidney, ulcer and hernia, and also those with blood pressure and heart disorders.
  • Do this asana on an empty stomach. Because the whole force falls on the stomach.