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Plank Pose


									Baddha Konasana (Bound Angle Pose) Bound Angle Pose, also called Cobbler's Pose after the typical sitting position of Indian cobblers, is an excellent groinand hip-opener.(BAH-dah cone-AHS-anna) baddha = bound kona = angle

Balasana (Child's Pose) Balasana is a restful pose that can be sequenced between more challenging asanas. (bah-LAHS-anna) bala = child

Padmasana (Lotus Pose)

The ultimate yoga pose, Padmasana requires open hips and consistent practice.(pod-MAHS-anna) padma = lotus

Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Named after a legendary teacher of yoga, this twist energizes the spine and stimulates the digestive fire. (ARE-dah MOT-see-en-DRAHS-anna) ardha = half Matsyendra = king of the fish (matsya = fish indra = ruler), a legendary teacher of yoga

Upavistha Konasana (Open Angle Pose)

Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses.
(oo-pah-VEESH-tah cone-AHS-anna) upavistha = seated, sitting kona = angle

Setu Bandha Sarvangasana (Bridge Pose)

This active version of Bridge Pose calms the brain and rejuvenates tired legs. (SET-too BAHN-dah) setu = dam, dike, or bridge bandha = lock

Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs. (bah-ROD-va-JAHS-anna),Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in the Vedas

Paripurna Navasana (Full Boat Pose)
An abdominal and deep hip flexor strengthener, Boat Pose requires you to balance on the tripod of your sitting bones and tailbone. (par-ee-POOR-nah nah-VAHS-anna) paripurna = full, entire, complete nava = boat

Bhujangasana (Cobra Pose)
This posture promotes flexibility in the spine and encourages the chest to open. (boo-jang-GAHS-anna) bhujanga = serpent, snake

Urdhva Mukha Svanasana (Upward-Facing Dog)

Upward-Facing Dog will challenge you to lift and open your chest. (ERD-vah MOO-kah shvon-AHS-anna) urdhva mukha = face upward (urdhva = upward mukha = face) svana = dog

Plank Pose Plank Pose is a good precursor to more challenging arm balances.

Adho Mukha Svanasana (Downward-Facing Dog)
One of the most widely recognized yoga poses, Downward-Facing Dog is an all-over, rejuvenating stretch. (AH-doh MOO-kah shvah-NAHS-anna) adho = downward mukha = face svana = dog

Paschimottanasana (Seated Forward Bend)
Literally translated as "intense stretch of the west," Paschimottanasana can help a distracted mind unwind. (POSH-ee-moh

Prasarita Padottanasana (Intense Spread Leg Stretch)

The pose as described here is technically known as Prasarita Padottanasana I (in the Iyengar and Ashtanga systems). (pra-sa-REE-tah pah-doh-tahn-AHS-anna) prasarita = stretched out, expanded, spread, with outstretched limbs pada = foot ut = intense tan = to stretch or extend (compare the Latin verb tendere, "to stretch or extend")

Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist. (JAH-new shear-SHAHS-anna) janu = knee sirsa = head

Matsyasana (Fish Pose)

Unlike many of the poses that mimic the creatures they’re named after, Fish Pose doesn’t actually look like a fish. Instead, it’s said that if you perform this pose in water, you will be able to float like a fish. Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we’ll work either with the knees bent, feet on the floor, or with the legs straight pressed against the floor. (mot-see-AHS-anna) matsya = fish

Halasana (Plow Pose)
Plow Pose reduces backache and can help you get to sleep. (hah-LAHS-anna) hala = plow

Vrksasana (Tree Pose)

Vrksasana clarifies just how challenging it can be to stand on one leg. (vrik-SHAHS-anna) vrksa = tree

Parivrtta Trikonasana (Revolved Triangle Pose)
Parivrtta Trikonasana is usually sequenced just after (as a counterpose to) Trikonasana. You can also use this pose as a standing preparation for seated forward bends and twists. (par-ee-vrit-tah trik-cone-AHS-anna) parivrtta = to turn around, revolve trikona = three angle or triangle

Utthita Trikonasana (Extended Triangle Pose)

Triangle Pose is the quintessential standing pose in many styles of yoga. (oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle

Ardha Chandrasana (Half Moon Pose) This pose is a highly effective strengthener for the legs and ankles. You have to sort of squint to see the half moon; try drawing a half-circle from the raised top hand through the lifted foot to the standing foot and supporting hand. The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, "ha" and "tha", which are then esoterically interpreted as signifying the solar and lunar energies respectively. (are-dah chan-DRAHS-anna) ardha = half candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as “moon”

Salamba Sarvangasana (Supported Shoulderstand)

This version of Shoulderstand is performed with blanket support under the shoulders. (sah-LOM-bah sar-van-GAHS-anna) salamba = with support (sa = with alamba = support) sarva = all anga = limb. There are variations of Shoulderstand that are "unsupported" = niralamba, pronounced near-ah-LOM-bah)

Adho Mukha Vrksasana (Handstand) Literally Downward Facing Tree Pose, this pose might more accurately be called Adho Mukha Tadasana, Downward Facing Mountain Pose. The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms. Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand is a natural fear of falling. So the basic pose will be described with the heels supported against a wall. Make sure that there are no hanging pictures or other decorations on the wall directly above you. (ah-doh moo-kah vriks-SHAHS-anna) adho mukha = face downward (adho = downward; mukha = face) vrksa = tree

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