Preparing YogaFold
| Photograph | Pose name · Meaning · Movement |
|---|---|
 | Tāḍāsana (Mountain Pose) tada (mountain or palm tree) + asana (pose) → Mountain Pose. Stand evenly on both feet with your pelvis, chest and head stacked upright. Let your arms rest by your sides without pushing the knees back. |
 | Ūrdhva Hastāsana (Upward Salute) urdhva (upward) + hasta (hand) → Upward Salute. From Mountain Pose, reach both arms overhead with palms facing each other or together. Lengthen your whole torso without pushing the front ribs forward. |
 | Uttānāsana (Standing Forward Bend) ut (intense) + tana (stretch) → Intense Forward Stretch. Hinge at the hips to fold your torso toward your legs. Rest your hands on the floor or shins. Bend your knees if your back rounds strongly, bringing your abdomen closer to your thighs. |
 | Ardha Uttānāsana (Half Standing Forward Bend) ardha (half) + uttana (intense stretch) → Half Standing Forward Bend. From a standing forward fold, reach your chest forward and lift your torso halfway. Support your hands on your shins, blocks or the floor, and lengthen from your head to your hips. |
 | Pādāṅguṣṭhāsana (Big-Toe Pose) pada (foot) + angustha (big toe) → Big-Toe Pose. With feet about hip width apart, fold forward and hook your index and middle fingers around your big toes. Lengthen before folding, moving from your hips rather than pulling hard with your hands. |
 | Pādahastāsana (Hand-to-Foot Pose) pada (foot) + hasta (hand) → Hand-to-Foot Pose. Fold forward and slide your hands under your feet with palms facing up and toes near your wrists. Bend your knees as needed to reduce pressure on your wrists. |
 | Utthita Trikoṇāsana (Extended Triangle Pose) utthita (extended) + tri (three) + kona (angle) → Extended Triangle Pose. Take a wide stance and turn your front foot out. Reach your torso toward that leg and tilt sideways, resting the lower hand on a shin or block and reaching the other arm upward. Keep both legs extended. |
 | Parivṛtta Trikoṇāsana (Revolved Triangle Pose) parivrtta (revolved) + trikona (triangle) → Revolved Triangle Pose. With feet staggered front to back, fold toward the front leg and place the opposite hand on the floor or a block. Stabilize your pelvis, rotate your chest and reach the other arm upward. |
 | Utthita Pārśvakoṇāsana (Extended Side Angle Pose) utthita (extended) + parsva (side) + kona (angle) → Extended Side Angle Pose. Take a wide stance and bend the front knee. Rest the front elbow on the thigh or the front hand on the floor. Extend the other arm alongside your ear to create a long diagonal from your back foot to your fingertips. |
 | Parivṛtta Pārśvakoṇāsana (Revolved Side Angle Pose) parivrtta (revolved) + parsva (side) + kona (angle) → Revolved Side Angle Pose. From a lunge, bring the opposite arm outside the front knee and rotate your torso. Support the lower hand on the floor or a block and reach the upper arm. A preparation with the back knee down is also available. |
 | Vīrabhadrāsana I (Warrior I) Virabhadra (a mythical warrior) + asana (pose) → Warrior I. Step one foot forward, bend the front knee and extend the back leg. Keep the back heel grounded, turn your torso forward and lift both arms overhead. |
 | Vīrabhadrāsana II (Warrior II) Virabhadra (a mythical warrior) + asana (pose) → Warrior II. Stand with feet wide, bend your front knee and open your pelvis and chest sideways. Extend both arms at shoulder height and look beyond the front hand, keeping your front knee aligned with your toes. |
 | Vīrabhadrāsana III (Warrior III) Virabhadra (a mythical warrior) + asana (pose) → Balancing Warrior III. Balance on one leg, tip your torso forward and lift the other leg behind you. Lengthen your raised leg and torso toward a horizontal line, with arms forward, sideways or alongside the body. |
 | Pārśvottānāsana (Pyramid Pose) parsva (side) + uttana (intense stretch) → Intense Side Stretch. With feet staggered and legs extended, face your pelvis forward and fold over the front leg. Support your hands on the floor or blocks, prioritizing the hip hinge over depth. |
 | Prasārita Pādottānāsana (Wide-Legged Forward Bend) prasarita (spread) + pada (foot) + uttana (intense stretch) → Wide-Legged Forward Bend. Stand with feet wide and hinge at the hips to fold between your legs. Support your hands on the floor and lower your head while distributing weight across both soles. |
 | Utthita Hasta Pādāṅguṣṭhāsana (Extended Hand-to-Big-Toe Pose) utthita (extended) + hasta (hand) + padangustha (big toe) → Extended Hand-to-Big-Toe Pose. Balance on one foot, hold the other big toe and extend that leg forward. Keep your chest lifted. Bend the raised knee or use a strap around the foot if needed. |
 | Ardha Candrāsana (Half Moon Pose) ardha (half) + candra (moon) → Half Moon Pose. Balance on one leg and the hand on the same side while lifting the other leg behind you. Open your pelvis and chest sideways and reach the upper arm upward. A block can support the lower hand. |
 | Parivṛtta Ardha Candrāsana (Revolved Half Moon Pose) parivrtta (revolved) + ardha candra (half moon) → Revolved Half Moon Pose. Balance on one leg with the other extended behind you and your torso nearly horizontal. Place the hand opposite your standing leg on the floor, then rotate your chest and lift the other arm. |
 | Vṛkṣāsana (Tree Pose) vrksa (tree) → Tree Pose. Balance on one leg with the other sole against your inner thigh or calf. Avoid pressure directly on the knee joint. Bring your hands together at your chest or reach overhead. |
 | Garuḍāsana (Eagle Pose) Garuda (a mythical great bird) → Eagle or Garuda Pose. With knees slightly bent, cross one leg over the other and wrap your arms in front of you. Lower your pelvis back and keep your center over the standing foot. |
 | Utkaṭāsana (Chair / Fierce Pose) utkata (fierce or powerful) → Fierce Pose, commonly called Chair Pose. Bend your knees and hips, lower your pelvis back and reach your arms upward as though sitting in an imaginary chair. Support yourself through your whole feet without overarching your lower back. |
 | Utkaṭa Koṇāsana (Goddess Pose) utkata (fierce) + kona (angle) → Fierce Angle Pose. Stand with feet wide and toes turned out, then bend both knees and lower your pelvis. Keep the knees aligned with the toes. Reach your arms up or bend your elbows out to the sides. |
 | Naṭarājāsana (Dancer Pose) Nataraja (Shiva as Lord of the Dance) → Dancer Pose. Balance on one leg, bend the other knee and hold the foot or ankle behind you. Press the foot back and up, open your chest and reach your free arm forward in this balancing backbend. |
 | Añjaneyāsana (Low Lunge) Anjaneya (son of Anjana, a name of Hanuman) → A lunge associated with Hanuman. Step one foot forward and lower the back knee and shin. Allow the pelvis forward while lifting your torso. Rest your hands on the front thigh or reach both arms overhead. |
 | Aśva Sañcalanāsana (Equestrian Pose) ashva (horse) + sancalana (movement or riding) → Equestrian Pose. Place one foot between your hands and extend the opposite leg behind you in a lunge. Open your chest forward. Variations keep the back knee down or lifted. |
 | Mālāsana (Garland Pose) mala (garland) → Garland Pose, a deep squat. Squat with feet wider than hip width. Bring your palms together at your chest and rest your elbows lightly inside the knees. Place support under your heels if they lift. |
 | Parighāsana (Gate Pose) parigha (gate bar or crossbar) → Gate Pose. Kneel on one knee and extend the other leg sideways. Lean toward the extended leg and reach the opposite arm overhead to lengthen the side of your torso. |
 | Durvāsāsana (Sage Durvasa Pose) Durvasa (a sage) + asana (pose) → Sage Durvasa Pose. This advanced balance stands on one leg while the other is placed behind the head. Lift the chest and bring the hands together. It requires sufficient hip mobility without forcing the leg against the neck. |
 | Svarga Dvijāsana (Bird of Paradise) svarga (heaven) + dvija (bird or twice-born being) → Bird of Paradise. Wrap an arm beneath one leg and bind your hands behind your back, then rise onto the other leg. Extend the bound leg sideways and upward while keeping your torso upright. Keeping that knee bent is a preparation. |
 | Daṇḍāsana (Staff Pose) danda (staff) → Sitting upright like a staff. Sit with both legs forward and toes drawn toward you. Rest your hands lightly beside your hips and lengthen your back. Sit on support if your pelvis rolls backward. |
 | Sukhāsana (Easy Pose) sukha (ease or pleasure) → Easy Pose. Sit with your shins comfortably crossed and your hands on your knees or thighs. Ground both sitting bones and lengthen your spine in this basic seated posture. |
 | Vajrāsana (Thunderbolt / Diamond Pose) vajra (thunderbolt or diamond) → Thunderbolt or Diamond Pose. Kneel with the tops of your feet on the floor and lower your hips onto your heels. Keep your torso upright and adjust the height with blankets if your knees or ankles are uncomfortable. |
 | Vīrāsana (Hero Pose) vira (hero) → Hero Pose. Kneel with your feet beside your hips and sit between them. Unlike Thunderbolt Pose, the hips sit between rather than on the heels. Use a block if the floor is too far away. |
 | Ardha Padmāsana (Half Lotus Pose) ardha (half) + padma (lotus) → Half Lotus Pose. Sit with the top of one foot on the opposite thigh and the other leg comfortably folded. The knees may be at different heights. Rotate from the hip rather than pulling the foot and twisting the knee. |
 | Padmāsana (Lotus Pose) padma (lotus) → Lotus Pose. Sit with each foot on the opposite thigh. This posture requires sufficient hip rotation. Do not push the knees down or pull the ankles to create the shape. |
 | Baddha Koṇāsana (Bound Angle / Butterfly Pose) baddha (bound) + kona (angle) → Bound Angle Pose. Sit with the soles of your feet together and knees opening sideways. Hold your feet and lengthen your back. Support beneath the thighs if the knees remain high. |
 | Upaviṣṭha Koṇāsana (Wide-Angle Seated Forward Bend) upavistha (seated) + kona (angle) → Wide-Angle Seated Pose. Sit with your legs wide and your knees and toes facing upward. Hinge forward from your pelvis without forcing your back to round in an attempt to reach the floor. |
 | Jānu Śīrṣāsana (Head-to-Knee Pose) janu (knee) + sirsa (head) → Head-to-Knee Pose. Extend one leg and bend the other knee sideways, placing that sole against the inner extended leg. Turn your torso toward the extended leg, lengthen and fold forward. |
 | Paścimottānāsana (Seated Forward Bend) pascima (west or back of the body) + uttana (intense stretch) → Intense Stretch of the Back Body. Sit with both legs forward and hinge at the hips to fold toward your legs. Hold your feet, shins or a strap. Bend your knees if needed to keep length in your back. |
 | Triāṅga Mukhaikapāda Paścimottānāsana (Three-Limbed Forward Bend) tri-anga (three parts of the leg) + mukha (face) + eka-pada (one leg) + pascimottana (intense back-body stretch) → Three-Limbed Forward Bend. Extend one leg and bend the other knee so that the foot rests beside the hip on the same side. Support both sides of the pelvis as evenly as possible and fold over the extended leg. |
 | Krauñcāsana (Heron Pose) kraunca (heron) + asana (posture). Sit with one leg folded back and extend the other leg upward while keeping the chest lifted. |
 | Gomukhāsana (Cow Face Pose) go (cow) + mukha (face). Stack the knees and bring the hands together behind the back, using a strap if needed. |
 | Bharadvājāsana I (Bharadvaja's Twist) Bharadvaja (a sage). Sit with both legs folded to one side and rotate the chest while keeping the spine long. |
 | Ardha Matsyendrāsana (Half Lord of the Fishes Pose) ardha (half) + Matsyendra (lord of the fishes; a yogi's name). Turn toward an upright knee while keeping the pelvis grounded and the spine tall. |
 | Marīcyāsana I (Marichi's Pose I) Marichi (a sage). Fold forward beside one bent knee, with an optional bind around the shin. |
 | Marīcyāsana III (Marichi's Pose III) Marichi (a sage). Rotate toward a bent knee while the other leg extends along the floor. |
 | Parivṛtta Jānu Śīrṣāsana (Revolved Head-to-Knee Pose) parivrtta (revolved) + janu (knee) + sirsa (head). Side-bend toward an extended leg and rotate the chest upward. |
 | Kūrmāsana (Tortoise Pose) kurma (tortoise). Fold forward between wide legs with the arms passing beneath the thighs. |
 | Agnistambhāsana (Fire Log Pose) agni (fire) + stambha (pillar or log). Stack the shins while sitting upright, supporting any gap beneath the knees. |
 | Ākarṇa Dhanurāsana (Archer Pose) akarna (toward the ear) + dhanus (bow). Hold both feet and draw one bent leg toward the ear while the other extends forward. |
 | Parivṛtta Sūrya Yantrāsana (Compass Pose) parivrtta (revolved) + surya (sun) + yantra (instrument) → Commonly called Compass Pose. Extend a raised leg beside the shoulder while opening the chest into a side bend. |
 | Bhujaṅgāsana (Cobra Pose) bhujanga (snake or cobra). Lift the chest from a prone position while the pelvis and tops of the feet stay grounded. |
 | Sālamba Bhujaṅgāsana (Sphinx Pose) salamba (supported) + bhujanga (cobra). Support the chest on the forearms in a gentle prone backbend. |
 | Śalabhāsana (Locust Pose) shalabha (locust). Lift the chest and legs from the floor while reaching long through the body. |
 | Dhanurāsana (Bow Pose) dhanus (bow). Hold the ankles and press the feet backward to lift the chest and thighs. |
 | Ardha Bhekāsana (Half Frog Pose) ardha (half) + bheka (frog). Support the chest on one forearm and bring the opposite heel toward the hip. |
 Intermediate stage before pressing the feet | Bhekāsana (Frog Pose (backbend)) bheka (frog). Hold both feet in a prone backbend, bringing the heels toward the sides of the hips. |
 | Uṣṭrāsana (Camel Pose) ustra (camel). Lift the chest into a kneeling backbend while keeping the pelvis above the knees. |
 | Matsyāsana (Fish Pose) matsya (fish). Lift the chest with forearm support and let the head tilt back without bearing weight on the neck. |
 | Setu Bandha Sarvāṅgāsana (Bridge Pose) setu (bridge) + bandha (bind) + sarvanga (whole body). Press through the feet to lift the pelvis and support the chest on the shoulders and arms. |
 | Ūrdhva Dhanurāsana (Wheel / Upward Bow Pose) urdhva (upward) + dhanus (bow) → Commonly called Wheel. Press through both hands and feet to lift the chest and pelvis into a deep backbend. |
 | Dvi Pāda Viparīta Daṇḍāsana (Two-Legged Inverted Staff Pose) dvi pada (two legs) + viparita (inverted) + danda (staff). Support a deep backbend on the forearms and feet, with the hands clasped behind the head and legs extended. |
 | Kapotāsana (Pigeon Pose) kapota (pigeon). From kneeling, arch deeply backward toward the feet or floor. |
 | Eka Pāda Rājakapotāsana (One-Legged King Pigeon Pose) eka pada (one leg) + raja (king) + kapota (pigeon). Fold the front leg, extend the back leg, then bend the back knee for an overhead foot hold. |
 | Eka Pāda Rājakapotāsana II (One-Legged King Pigeon II) eka (one) + pada (leg) + raja (king) + kapota (pigeon) → This is the second variation. Add a deep backbend and overhead back-foot hold to a low lunge. |
 | Camatkārāsana (Wild Thing) camatkara (wonder or amazement). Support the body on one hand and both feet while opening the pelvis and chest upward. |
 | Phalakāsana (Plank Pose) phalaka (plank or board). Support the body on the hands and toes in a long line from head to heels. |
 | Vasiṣṭhāsana (Side Plank Pose) Vasistha (a sage). Balance sideways on one hand and the outer edge of the foot, lifting the pelvis. |
 | Caturaṅga Daṇḍāsana (Four-Limbed Staff Pose) catur (four) + anga (limb) + danda (staff). Lower from Plank with elbows close to the body and the torso and legs aligned. |
 | Bakāsana (Crane Pose) baka (crane). Lift the feet with knees supported high on the upper arms, extending the elbows into Crane. |
 | Kākāsana (Crow Pose) kaka (crow). Balance with bent elbows and knees on the upper arms, lifting the feet from a squat. |
 | Pārśva Bakāsana (Side Crane Pose) parsva (side) + baka (crane). Twist the torso, support the outer thigh on the upper arm, and lift both feet with the knees together. |
 | Aṣṭāvakrāsana (Eight-Angle Pose) asta (eight) + vakra (bent) → Named after the sage Astavakra. Cross the ankles with one thigh high on the upper arm, then extend both legs sideways in an arm balance. |
 | Eka Pāda Kauṇḍinyāsana I (One-Legged Sage Koundinya I) eka pada (one leg) + Koundinya (a sage) → variation I. Twist one thigh onto the opposite upper arm and extend the legs in opposite directions while balancing on the hands. |
 | Eka Pāda Kauṇḍinyāsana II (One-Legged Sage Koundinya II) eka pada (one leg) + Koundinya (a sage) → variation II. Support the front thigh on the same-side upper arm and extend the other leg backward in an arm balance. |
 | Bhujapīḍāsana (Shoulder-Pressing Pose) bhuja (arm or shoulder) + pida (pressure). Support the thighs on the upper arms and cross the ankles in front while lifting both feet. |
 | Ṭiṭṭibhāsana (Firefly Pose) tittibha (firefly). Support the thighs on the upper arms and extend both legs forward and upward in a hand balance. |
 | Mayūrāsana (Peacock Pose) mayura (peacock). Balance the body nearly horizontally on bent elbows placed against the abdomen. |
 | Piñcha Mayūrāsana (Forearm Stand) pincha (feather) + mayura (peacock). Balance upside down on the forearms while keeping the head clear of the floor. |
 | Adho Mukha Vṛkṣāsana (Handstand) adho mukha (downward-facing) + vrksa (tree). Support the body upside down on both hands with the pelvis and legs above the shoulders. |
 | Lolāsana (Pendant Pose) lola (swinging or suspended). Press through the hands to lift the pelvis and folded legs in a compact arm balance. |
 | Tolāsana (Scale Pose) tola (scales). Lift the pelvis and Lotus-folded legs by pressing through the hands beside the hips. |
 | Kukkuṭāsana (Rooster Pose) kukkuta (rooster). Pass the arms through Lotus-folded legs and press the hands down to lift the body. |
 | Sālamba Śīrṣāsana (Supported Headstand) salamba (supported) + sirsa (head). Balance upside down using the forearms and head as a base, with the hands clasped behind the head. |
 | Mukta Hasta Śīrṣāsana (Free-Hand Headstand) mukta hasta (free hands) + sirsa (head). Use the crown and both palms in a triangular base for a tripod-style headstand. |
 | Sālamba Sarvāṅgāsana (Supported Shoulderstand) salamba (supported) + sarva (all) + anga (limb). Lift the pelvis and legs with the back supported by the hands, balancing on the shoulders and upper arms. |
 | Halāsana (Plow Pose) hala (plow). Lift the pelvis and bring the legs overhead, supporting the toes on the floor or a chair. |
 | Karṇapīḍāsana (Ear-Pressure Pose) karna (ear) + pida (pressure). From Plow, bend both knees beside the head in a deep inverted forward fold. |
 | Viparīta Karaṇī (Legs-Up-the-Wall / Inverted Action) viparita (inverted) + karani (action). Place the pelvis and legs above the torso in an active supported inversion or a restful wall-supported variation. |
 Lotus variation in Headstand | Ūrdhva Padmāsana (Upward Lotus Pose) urdhva (upward) + padma (lotus). Combine an inversion with the legs folded into Lotus; the photograph shows the headstand variation. |
 | Śavāsana (Corpse Pose) shava (corpse) → complete stillness and relaxation. Lie on the back with the arms and legs comfortably apart and release the body's effort. |
 | Supta Baddha Koṇāsana (Reclining Bound Angle Pose) supta (reclining) + baddha kona (bound angle). Recline with the soles together and knees open, supporting the weight of the thighs. |
 | Supta Vīrāsana (Reclining Hero Pose) supta (reclining) + vira (hero). Recline from Hero with the feet beside the hips and the torso supported as needed. |
 | Supta Pādāṅguṣṭhāsana (Reclining Hand-to-Big-Toe Pose) supta (reclining) + padangustha (big toe). Lie on the back and hold one raised foot with the same-side hand while the other leg extends on the floor. |
 | Ānanda Bālāsana (Happy Baby Pose) ananda (joy) + bala (child). Lie on the back, open bent knees beside the torso, and hold the feet or ankles with the soles facing up. |
 | Apānāsana (Knees-to-Chest Pose) apana (downward-flowing vital energy). Gently draw the knees toward the chest while the head and shoulders rest on the floor. |
 | Supta Matsyendrāsana (Supine Spinal Twist) supta (reclining) + Matsyendra (the lord of the fishes). Lower one or both bent knees across the body while reclining with the arms open. |
 | Anantāsana (Sleeping Vishnu Pose) Ananta (endless; associated with Vishnu). Balance on one side with the head supported by the lower arm and the upper leg extended upward. |
 | Pavanamuktāsana (Wind-Relieving Pose) pavana (wind) + mukta (released) → Commonly called Wind-Relieving Pose. Recline and hold one or both knees toward the abdomen; the shape often overlaps with Apanasana. |
 | Makarāsana (Crocodile Pose) makara (crocodile or aquatic creature). Rest face down with the legs apart and forehead supported on folded hands or forearms. |
 | Bālāsana (Child's Pose) bala (child). From kneeling, send the hips toward the heels and fold forward with the forehead supported. |
 | Mārjāryāsana (Cat Pose) marjari (cat). Round the back upward from all fours while gently tucking the pelvis. |
 | Bitilāsana (Cow Pose) bitila (cow). From all fours, tilt the pelvis and open the chest forward in a gentle backbend. |
 Sunbird variation with opposite arm and leg extended | Cakravākāsana (Sunbird / Chakravaka Pose) cakravaka (a waterbird) → opposite-arm-and-leg Sunbird variation. Extend one arm forward and the opposite leg back from all fours while keeping the torso steady. |
 | Uttāna Śiśosana (Extended Puppy Pose) uttana (extended) + shishu (puppy or child). Walk the hands forward from all fours while keeping the hips near knee height and lowering the chest. |
 | Adho Mukha Śvānāsana (Downward-Facing Dog) adho (downward) + mukha (face) + shvana (dog). Press through the hands and feet to lift the hips into an inverted V, allowing bent knees. |
 | Ardha Piñcha Mayūrāsana (Dolphin Pose) ardha (half) + pincha mayura (feathered peacock) → Commonly called Dolphin. Lift the hips with support on the forearms, keeping the head clear of the floor. |
 | Makara Adho Mukha Śvānāsana (Dolphin Plank Pose) makara (crocodile) → this is a variation in the downward-facing-dog family. Support a long body line on the forearms and toes in a forearm plank. |
 | Aṣṭāṅga Namaskāra (Eight-Limbed Salute) asta (eight) + anga (part or limb) + namaskara (salute) → The eight contacts are hands, knees, toes, chest, and chin. Lower the chest and chin from knees-down support, leaving the hips relatively high. |
 | Paripūrṇa Nāvāsana (Full Boat Pose) paripurna (full) + nava (boat). Balance behind the sitting bones with the torso lifted and legs reaching forward in a V shape. |
 | Ardha Nāvāsana (Half Boat Pose) ardha (half) + nava (boat). Hold the upper back and legs low above the floor in a lowered Boat variation. |
 | Pūrvottānāsana (Upward Plank Pose) purva (east or the front of the body) + uttana (strong extension). Press through the hands behind the hips and the feet to lift the pelvis into a long reverse plank. |
 | Ardha Pūrvottānāsana (Reverse Tabletop) ardha (half) + purvottana (extension of the front body). Lift the pelvis from sitting with bent knees to form a reverse tabletop. |
 | Ūrdhva Mukha Śvānāsana (Upward-Facing Dog) urdhva (upward) + mukha (face) + shvana (dog). Support the body on the palms and tops of the feet with the chest and thighs lifted. |
 | Hanumānāsana (Monkey / Front Split Pose) Hanuman (the pose's namesake) → Front Split. Extend one leg forward and the other backward in a supported front split. |
 | Samakoṇāsana (Middle Split Pose) sama (equal or level) + kona (angle). Extend both legs sideways and lower the pelvis within a controlled middle split. |
 | Viśvāmitrāsana (Visvamitra's Pose) Visvamitra (a sage). Support a raised leg on the upper arm and hold the foot overhead in a side-opening balance. |
 Side arm-balance variation (Kala Bhairavasana) | Bhairavāsana (Formidable Pose) Bhairava (a formidable form of Shiva). Combine a leg-behind-head position with a side arm balance and the free arm reaching upward. |
 | Gaṇḍa Bheruṇḍāsana (Formidable Face Pose) ganda (cheek or side of the face) + bherunda (formidable). Use the hands, arms, and shoulders to support a deep inverted backbend with the legs overhead. |
 | Vṛścikāsana (Scorpion Pose) vrscika (scorpion). From forearm balance, bend the knees and open the chest to bring the feet toward the head. |
 | Yoganidrāsana (Yogic Sleep Pose) yoga (yoga) + nidra (sleep) → The name describes a deep folded shape. Lie on the back with both legs folded behind the head and ankles crossed. |
 | Eka Pāda Śīrṣāsana (Leg Behind Head Pose) eka (one) + pada (leg) + sirsa (head). Sit upright with one leg behind the head and the other extended forward. |
 | Dvi Pāda Śīrṣāsana (Two Legs Behind Head Pose) dvi (two) + pada (leg) + sirsa (head). Balance seated with both legs behind the head and ankles crossed. |
 | Garbha Piṇḍāsana (Embryo in the Womb Pose) garbha (womb or embryo) + pinda (compact mass). Thread the arms through Lotus-folded legs and balance on the pelvis with the body rounded. |
 | Yoga Daṇḍāsana (Yogic Staff Pose) danda (staff) → this posture uses deep hip external rotation. Fold one leg deeply to place the foot near the same-side armpit in an advanced seated shape. |
 | Pāśāsana (Noose Pose) pasha (noose or cord). Twist from a knees-together squat and wrap the arms around the knees for an optional bind. |
 | Siṃhāsana (Lion Pose) simha (lion). From kneeling or a comfortable seat, open the mouth and gently extend the tongue while exhaling. |
 | Śaśāṅkāsana (Hare / Moon Pose) shashanka (the moon or hare) → this is a Child's-Pose-like forward fold. Fold forward from kneeling with the hips toward the heels and arms reaching forward. |
 | Parvatāsana (Seated Mountain Pose) parvata (mountain) → the name is also used for other shapes. Reach the arms overhead from a stable seat and lengthen both sides of the torso. |
 | Ardha Kaṭi Cakrāsana (Lateral Arc Pose) ardha (half) + kati (waist) + chakra (wheel). Raise one arm beside the ear and side-bend while standing with a steady pelvis. |
 | Kaṭi Cakrāsana (Standing Spinal Twist) kati (waist) + chakra (wheel or rotation). Rotate the torso and arms gently from standing with soft knees. |
 | Maṇḍūkāsana (Frog Pose (hip opener)) manduka (frog) → this is the wide-kneed hip-opening form. Widen the knees from all fours and shift the pelvis back with hand or forearm support. |
 | Ānanda Hasita Mukhāsana (Joyful Smiling Face Pose) ananda (joy) + hasita (smiling) + mukha (face) → This is an original name created for the app. Relax the shoulders and smile widely. That is all it takes to complete this pose. |
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