MARICHI ASANA I-II-III
one of the great sages pose
pose de uno de los grandes sabios
ARDHA CHANDRASANA
half moon pose
posicio n de la media luna
PARIVRTTA ARDHA CHANDRASANA
revolved half moon pose
Pose de la media luna con giro
ARDHA CHAKRASANA
chest expansion ### pose
DANDASANA
staff, rod, stick pose
ASHTANGA NAMASKARA
knees, chest & chin. Salutation with 8 limbs
EKA PADA GALAVASANA
flying crow pose
??
posicio n de la vara
HANUMANASANA
split
PARIGHASANA
gate pose iron bar or beam
UTTANASANA
standing forward bend, intense stretch position
PASCHIMA UTTANASANA
intense back stretch pose, seated forward bend
GARUDASANA
eagle pose
pose del a guila
BHUJANGASANA
cobra pose
pose de la cobra
USHTRASANA
camel position
pose del camello
posicio n de pie con intensa flexio n tronco
HALASANA
Plough, plow? pose
pose del arado
KARNAPIDA ASANA
pressure on the ear position
pose de la presio n en la oreja
ARDHA BADDHA PADMA PASCHIMA UTTANASANA
half restrained lotus intense back stretch
TRI ANGA MUKHA EK PADA PASCHIMA UTTANASANA
3 limbs face 1 leg intense back stretch position
URDHVA DHANURASANA I-II
Reversed/upward bow, wheel pose arco invertido, la rueda
TADASANA URDHVA HASTASANA Mountain pose with raised hands pose de las manos pose levantadas
EKA PADA RAJAKAPOTA ASANA
1 legged king pigeon pose
pose del rey paloma con una pierna
TRIKONASANA
triangle position
UTTHITA TRIKONASANA
extended triangle pose
posicio n del tria ngulo pose del tria ngulo extendido
PARIVRTTA TRIKONASANA
Revolved triangle pose
UPAVISTHA KONASANA
seated wide legged straddle pose
PARAVRTTA UPAVISTHA KONASANA
Revolved seated angle pose
PARSVOTTONA ASANA I-II
pyramid pose, sideways intense stretch
LOLASANA
Swinging pendant/earring pose
VIRABHADRA ASANA I-II-III
the best warrior pose
el mejor guerrero
VIRASANA
hero pose
SUPTA VIRASANA
Reclining hero pose
PARSVA VIRASANA
Side Twist in the hero pose
ADHO MUKHA VIRASANA
ARDHA PADMA BANDHA VIRASANA
VIRASANA WITH CACTUS ARMS
ARDHA SUPTA VIRASANA
ABHAYA MUDRA
BHADRASANA
knee and thigh stretch the beneficial pose
MATSYASANA ARDHA MATSYENDRA ASANA
fish position I-II Half Lord of the Fishes pose, twist????
TOLASANA
a pair of scales pose
SIMHASANA
lion position
GORAKSHA ASANA
cowherd pose
KUKKUTASANA
Cock, rooster pose
YOGA MUDRA ASANA
sealing and joining pose
ARDHA MATSYENDRA ASANA
Half spinal twist
MATSYENDRA ASANA
Spinal twist
SUPTA MATSYENDRA ASANA
supine spinal twist
DWI PADA SUPTA PAWAN MUKTA ASANA
BAKASANA
Crane, crow pose
PARSHVA BAKASANA
Sideways crane, crow pose
EKA PADA PARSHVA BAKASANA
TITTIBHASANA BAKASANA
EKA PADA BAKASANA
One leg crane pose
PARSVA BAKASANA
side crow the flying crane
ARDHA SHALABHASANA
SARPASANA SHALABHASANA
SHALABHASANA
loctus pose
HANUMAN ASANA SUKHASANA-SIDDHASANA-
monkey pose, split Easy pose
KYLAH SUKHASANA
Postura fรกcil
PARSVA (o parvrtta?) SUKHASANA
ADHO MUKHA SUKHASANA
UTTHITA ANGULI SIKHASANA
…toes stretching
SUPTA SUKHASANA
BADDHA KONASANA I-II
Cobbler's pose, restained angle
SUPTA BADDHA KONASANA
Goddess pose
…estiramiento de los dedos de los pies….
CROPPED ¿?? SUPTA BADDHA KONASANA
BADDHA PADMASANA MALASANA
tied, restrained lotus garland pose buddhist prayer beads
UPAVISTA KONASANA I-II…
seated wide angle, Spread leg forward fold
SUPTA UPAVISTA KONASANA
PARSVA UPAVISTA KONASANA
Sideways seated wide angle pose
PARIVRTTA UPAVISTA KONASANA Revolved seated angle
Hanging’’ UPAVISTA KONASANA
UPAVISTA KONASANA SHIRSASANA
VAJRASANA
Thunderbolt or diamond pose Increases the flexibility of ankle and knee joints, improves posture, and once mastered, is one of the best seated-postures for meditation. It is a simple but challenging pose for many. It is fantastically beneficial to the mind, body, and spirit, however, and mastering this pose is well worth the initial discomfort. The Pose
Begin in an all-fours position and bring the feet and knees together. Sit back on the heels so that the sit bones (ischial tuberosities) are directly on top of the heel bones. Rock the pelvis forward and back until the neutral position is found in which the tailbone is pointing directly downward. The lower abdominals will be activated. The heart is open and the shoulder blades roll together and down the back. The back of the neck feels long and the crown of the head floats directly above the tailbone. Props Practicing this pose gently and regularly will develop a sense of familiarity with the posture that will allow the body and mind to open up to its benefits. To ease the bend in the knees, place a yoga block between the legs and sit on it, rather than directly on the heels. To ease the stretch in the front of the ankles, place a blanket or pillow under the ankles and feet. You may even practice a variation of this pose sitting on the heels with the toes curled under so that the feet are flexed. This intensely stretches the arches of the feet, but relieves the front of the ankles. Time Gradually extend the time in which you spend in this pose, from perhaps one or two minutes at first to five, 10, 15, then eventually 30 minutes. Work at intervals of a week or more as you extend the time. You must give the body time to build strength in this area of the body. Initially, you will find that the legs tingle or fall asleep. As the circulation gets
stronger in the front of the legs and joints, this sensation will subside or, at least, no longer feel unpleasant. Benefits -the only asana which can be practiced just after meal as it prevents digestion disorders and reduces the chances of acidity and gas. If it is practiced 5-15 minutes after meal, the food gets digested comfortably and relieves from acidity and constipation. -the vital energy flows upward from Muladhar to Sahasrar Chakra, so very helpful for Meditat. Pranayam & Kundalini Awakening. -Very helpful to relax sciatica pain, waist pain and back pain. -It is good for women even in menstrual period as it relives from pelvic strain, waist pain or burning sensation. It is very effective in menstrual disorders & problems such as abortion. It is also helpful for pregnant women to ensure normal delivery Of all the seated poses, vajrasana is the easiest in which to maintain a straight spine and an open channel for the breath. This makes it an ideal meditation pose. Meditation benches are commonly used by serious meditators. These benches allow the body to take the form of vajrasana without the buttocks sitting directly on the heels. This is gentler on the joints and does not impede circulation in the legs. The full pose, however, not only stretches and tones the allimportant joints of the legs, (keeping the practitioner youthful and less prone to injury) but also stimulates energy in four major meridians of the body that cross the front of the ankle and relate to
the kidneys, spleen, gall bladder, and stomach. The pose is therefore cleansing for the internal workings of the body. Vajrasana also calms the mind. Once comfort is found in vajrasana, deep breathing can carry the practitioner to a place of mental restfulness. It is also a reverent posture, ideal for meditating on the gratitude a yogi feels towards the divine, the universe, and himself. For those yogis who meditate or center themselves in other seated positions, such as a cross-legged pose, try vajrasana and see what energetic differences you discover. LAGHU VAJRASANA
SUPTA-VAJRASANA
backward bend
SUPTA URDVHA PADA VAJRASANA
GOMUKASANA
URDHVA PRASARITA EKA PADASANA
Cow face pose??
MANDUKASANA
Frog pose
SALAMBA SHIRSHASANA
headstand
NITAMBASANA
side bend Palm tree
ARDHA SALAMBA SARVANGASANA
SALAMBA SARVANGASANA
Supported shoulder stand
Palmera
EKA PADA SALAMBA SARVANGASANA
One leg supported shoulderstand pose
PARVAIKA PADA SALAMBA SARVANGASANA
HAMSASANA
NATARAJASANA
king dancer pose, balance pose
PARSVA PADA PRASARANA URVASANA
dancer pose
UTTHITA MERUDANDA ASANA side rise pose UTTITHA TRIKONASANArepe con extended triangle pose diferente escritura UTTHITA PARSHVA-KONASANA extended side angle pose PARIVRITTA PARSHVA-KONASANA twisted or revolved side angle pose PARIVRITTA TRIKONASANA twisted triangle PARIVRITTA SURYA YANTRASANA compass pose PARSHVA UTTANASANA intense side stretch PRASARITA PADA UTTANASANA intense leg spread standing straddle forward bend
PADANGUSTA ASANA SUPTA PADANGUSTA ASANA
big toe pose reclined big toe pose
UTTHITA HASTA PADANGUSTHA ASANA
standing big toe pose
UTTHAN PRISTHASANA AGNISTAMBHASANA
lizard pose Fire log pose
VISVAMITRASANA
UTTITHA MANDUKASANA
CHATUR-ANGA DANDASANA
postrate (rod) on four limbs
VASISTHASANA
side arm plank pose
PARSVA VASISTASANA
ARDHA BADHA PADMA VASISTASANA
KASYAPASANA?????
URDHVA PRASARITA EKAPADASANA
ADHO MUKHA SHVANASANA
down face dog
URDHVA MUKHA SHVANASANA
upward facing dog
VRIKSHASANA ADHO MUKHA VRIKSHASANA VRISCHIKA ASANA KAMDHARA ASANA
tree pose handstand, down face tree scorpion pose back push-up
MERUDANDASANA
NAVASANA
boat pose
ANANDA BALASANA ANANTASANA
happy baby pose sleeping Vishnu pose
CHAKRAVACASANA
Cat-cow extended arm and leg
VIPARITA KARANI
legs up the wall the attitude of inversion
TITTIBHASANA TADASANA URDHVA HASTA ASANA UTKATASANA
firely pose mountain posture raised arm position high, mighty or superior position, awkward chair pose tree pose forming an all limbs bridge pose forearm stand parada de antebrazos
VRKSHA ASANA SETU BANDHA SARVANGASANA PINCHA MAYURASANA
ADHO MUKHA VRKSASANA
Handstand
PADMASANA
APANASANA
SAVASANA
corpse, cloud pose, deep relaxation
Parada sobre las manos
ABVASANA
La postura del cad谩ver invertido, postura del muerto. Boca abajo, brazos a los lados del cuerpo (codos (codos flexionados y palmas de las manos hacia arriba) la cabeza descansa de lado, las puntas de los pies se tocan ligeramente, mientras los talones se separan. Posici贸n de relajamiento. Ben茅fica contra la inflamaci贸n intestinal y eficaz para manipura (Plexo solar)
TRATAK BAKASANA
candle relaxation
JANUSHIRSHA ASANA
alternate leg pull, head to knee pose
PADAHASTA ASANA GOMUKHASANA
leg clasp cow face, clasp pose
PRANAYAMA UDDIYANA SUKH PURVAK DHANURASANA
complete breath abdominal lifts alternate nostrilbreathing Bow pose
ANANDA BALASANA
Happy baby