Yoga Pose Beginner
reference : www.pocketyoga.com
18 flashcards · Other · by Daniel Blackbird
Awkward Utkaṭāsana
utkaṭa = fierce āsana = posture Category:Standing / Balancing Difficulty:Beginner Description: From a standing position the heels come up and the arms are extended forward and parallel to the earth. The fingers are together and the palms are facing down. The knees are bent. The pelvis is contracted under, the rib cage is lifted up and the chin is gently tucked toward the sternum. Bandhas are engaged. The gaze is to the front. Benefits: Improves overall body strength. Opens pelvis. Strengthens a…
Banana
Alt. Name:Supine Crescent Moon / Supine Half Moon Category:Supine / Lateral Bend Difficulty:Beginner Description: Start from Corpse (Śavāsana) pose. Bring your hands overhead, interlace your fingers or catch the opposite wrist. Extend your spine and keep your legs together. With your glutes and hips connected to the floor, walk your feet and upper body to one side. When your body becomes more flexible, arch a little more, keeping both hips on the floor. Come back to center. Benefits: Strengthen…
Half Boat Ardha Nāvāsana
ardha = half nāva = boat āsana = posture Category:Seated / Balancing Difficulty:Beginner Description: From a seated position the hands are gripped around the back of the legs and the knees are bent in a 90-degree angle. Both legs are pulled in toward the abdomen. The core is engaged to maintain balance on the sits bones (be sure that the back does not round). The front of the torso lengthens between the pubis and top of the sternum as the spine extends in both directions reaching up to the sky…
Low Boat
Alt. Name:Canoe Category:Seated / Balancing Difficulty:Beginner Description: From a seated position or Boat (Nāvāsana) pose, lower yourself down to a hover. Avoid letting your legs or upper back touch the ground. Keep your belly drawn in. Both legs are extended and the toes are activated. The core is engaged to maintain balance on the sit bones. Benefits: Strengthens the abdomen, hamstrings, hip flexors and spine. guidelink
Bound Angle Baddha Koṇāsana
baddha = bound koṇa = angle āsana = posture Alt. Name:Butterfly / Cobbler's Category:Seated / Neutral Difficulty:Beginner Description: In sitting position, bend both knees and drop the knees to each side, opening the hips. Bring the soles of the feet together and bring the heels as close to the groin as possible, keeping the knees close to the ground. The hands may reach down and grasp and maneuver the feet so that the soles are facing upwards and the heels and little toes are connected. The sh…
Supine Bound Angle Supta Baddha Koṇāsana
supta = supine baddha = bound koṇa = angle āsana = posture Category:Supine / Neutral Difficulty:Beginner Description: In supine position, bend both knees and drop the knees to each side, opening the hips. Bring the soles of the feet together and bring the heels as close to the groin as possible, keeping the knees close to the ground. Bring the hands overhead and interlace the fingers. Keep the back flat on the floor. Benefits: Opens the hips and groins. Stretches the shoulders, rib cage and bac…
Bow (Preparation)
Category:Prone / Backbend Difficulty:Beginner Description: From a prone position with the abdomen on the earth and the knees bent (and no wider than the hips) the hands grip the ankles (but not the tops of the feet) in preparation for Bow (Dhanurāsana) pose. The gaze is down or forward. Benefits: Stretches the entire front of the body, ankles, thighs, groins, abdomen, chest, throat and deep hip flexors (psoas). Strengthens the back muscles. Improves posture. Stimulates the organs of the abdomen…
Box Cakravākāsana
cakravāka = ruddy goose āsana = posture Alt. Name:Table / Table Top Category:Arm Leg Support / Neutral Difficulty:Beginner Description: From a kneeling position, the knees and arms form a box with the spine and neck in a neutral position. The hips and shoulders are squared to the earth and the palms are rooted with the weight of the body equally distributed between the heel of the hands and the top of the knees. The joints are stacked with the wrists, elbows and shoulders in a straight line. Th…
Box with Arm Extension
Category:Arm Leg Support / Twist Difficulty:Beginner Description: From Box (Cakravākāsana), root down into one hand and reach the opposite arm straight into the sky. Extend your rib cage upwards and try to stack your top shoulder in line over your bottom shoulder. Take the gaze towards the top hand. Benefits: Helps with grounding, balance, and spinal extension.
Cat Marjaryāsana
marjarya = cat āsana = posture Category:Arm Leg Support / Forward Bend Difficulty:Beginner Description: From Box (Cakravākāsana), shift some weight to the palms. The wrists, elbows and shoulders are in one line. The abdomen is pulled in and up with the spine arched in a strong Cobra spine. The crown of the head is toward the earth and the neck is relaxed. The gaze is between the arms toward the belly. Benefits: Relieves the spine and neck. Energizes the body.
Caterpillar
Category:Seated / Forward Bend Difficulty:Beginner Description: Start from Staff (Daṇḍāsana) pose. Fold forward over the legs, allowing the back to round. Hands can be on the floor, or may catch the shins/ankles/toes. Sit on a blanket to support this pose if needed. Benefits: Stretches the spine and kidneys, compresses the stomach to improve digestion.
Chair Utkaṭāsana
utkaṭa = fierce āsana = posture Alt. Name:Fierce Category:Standing / Balancing Difficulty:Beginner Description: From a standing position, the feet are together and rooted into the earth with toes actively lifted. The knees are bent and the weight of the body is on the heels of the feet. The pelvis is tucked in and the ribcage is lifted. The neck is a natural extension of the spine. The arms are lifted up toward the sky with the elbows straight and the biceps by the ears. The hands can be togeth…
Chair with Open Arm Twist
Category:Standing / Twist Difficulty:Beginner Description: From Chair (Utkaṭāsana), one arm reaches back and the other reaches forward. The ribcage is lifted and the heart is open. The hips and knees stay squared to the front and the twist comes from the midsection. The gaze is towards the back hand, unless it hurts your neck, then the gaze can be forward. Benefits: Increases the flexibility of the spine and back. Strengthens the legs. Increases flexibility of the hip and knee joints. Improves…
Chair with Prayer Hands
Category:Standing / Balancing Difficulty:Beginner Description: From Chair (Utkaṭāsana), the hands come together at the heart in prayer position. The gaze is forward. Benefits: Strengthens the ankles, thighs, calves, and spine. Stimulates the abdominal organs, diaphragm, and the heart. Reduces flat feet.
Revolved Chair Parivṛtta Utkaṭāsana
parivṛtta = revolved utkaṭa = fierce āsana = posture Category:Standing / Twist Difficulty:Beginner Description: From Chair with Prayer Hands, the upper body twists to one side with the heart opening toward the sky. The bottom elbow is on the outside of the opposite knee and the upper elbow reaches toward the sky. Gaze is toward the sky or to the earth if the neck is sensitive. Benefits: Stretches the lower back. Increases the flexibility of the spine and back. Stretches the shoulders. Challenge…
Child's Balāsana
bala = child āsana = posture Category:Prone / Forward Bend Difficulty:Beginner Description: From a kneeling position, the toes and knees are together with most of the weight of the body resting on the heels of the feet. The arms are extended back resting alongside the legs. The forehead rests softly onto the earth. The gaze is down and inward. Benefits: Gently stretches the hips, thighs, and ankles. Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain when done with…
Extended Child's Utthita Balāsana
utthita = extended bala = child āsana = posture Category:Prone / Forward Bend Difficulty:Beginner Description: From a kneeling position, the toes and knees are together with most of the weight of the body resting on the heels of the feet. The arms extend to the front with the fingers spread wide. The forehead rest softly onto the earth. The gaze is down and inward. Benefits: Gently stretches the hips, thighs, and ankles. Calms the brain and helps relieve stress and fatigue. Relieves back and ne…
Revolved Child's Pārśva Balāsana
pārśva = side bala = child āsana = posture Alt. Name:Thread the Needle Category:Arm Leg Support / Twist Difficulty:Beginner Description: From Box (Cakravākāsana), one arm extends under the body and stretches out in a perpendicular direction. The opposite arm reaches straight forward while the forehead rest softly on the earth in the direction of the extended arm. The gaze is to the side. Benefits: Gently stretches the hips, thighs, and ankles. Calms the brain and helps relieve stress and fatigu…