Term
Baddha Konasana
Bound Angle Pose |
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Definition
| see Asana and Sanskrit flash card folder |
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Term
Sukhasana
Easy cross-seated pose
opens hips, knees, groins |
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Definition
From Dandasana: cross shins in front of torso/widen your knees
flex feet to protect knees
press hands against floor, lift sit bones slightly to find neutral pelvis
thigh bones heavy/to floor
balance pubic/tail bone equally
stack hands in your lap/palms up lengthen tail bone toward the floor, shoulder blades back and down/ lower front ribs in |
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Term
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Definition
Sit on floor w/legs together/in Tadasana, extended in front of torso
lift torso up/press legs down
sit bones evenly on floor
soften belly/firm thighs/press tights down & rotate toward each other
flex ankles, press out through heels
lengthen front torso perpendicular to the floor/tail lengthening into the floor |
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Term
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Definition
from Dandasana, raise hips, bend L knee/L foot under R buttock, toes pointing back/sit on foot
torso upright, head/neck straight
place R hand behind, bent at elbow/between shoulder blades
inhale raise L arm over head, bend elbow and clasp R hand (variation w/ belt)
to come out release hands and feet |
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Term
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Definition
Kneel w/ knees together
shin bones apart, toes flat on floor pointing straight back
buttocks between feet/ sit on block
torso upright, chest lifted, head straight
inhale, extend palms, rest on knees
to come out: inhale, come to kneeling/table top position |
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Term
Paschimotanasana
Seated forward fold |
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Definition
From Dandasana, w/ Tadasana legs:
lift chest, concave back
exhale, extend torso forward, bend elbows out to lengthen sides of trunk/ hands on floor/clasping toes/feet
gaze through toes/chin toward shin bones |
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Term
Janu Shirshasana
Head-to-knee forward bend(spinal twist) |
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Definition
From Dandasana
fold R knee and place R toe touching inner L thigh/L foot in Tadasana
inhale, extend arms in Hastasana and turn torso aligning w/ R foot
extend torso and lower toward foot/ clasping R toe
both sides of pelvis in line
to come out, inhale release hands, raise torso |
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Term
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Definition
From Dandasana bend R knee/facing up/R heels in line w/ R buttock, toes forward
inhale, extend arms in Hastasana
lower and bind hands around R knee/behind back
exhale, take trunk forward, along inside of R thigh |
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Term
Navasana
Boat Pose
Strengthens hips, thighs and abs
Aids focus and concentration
Improves digestion, balance and coordination
Stimulates kidneys, thyroid and prostate glands |
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Definition
From Dandasana, hold back of knees and lift bent knees
lengthen spine/lean slightly back (without collapsing into the abs) on back edge of sit bones
gaze on a focal point
spine tall/ heels to knee height chest open/broad, raise legs straight
to exit, inhale, exhale and lower feet softly to ground |
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