Illustration of Posture |
English Name |
Description of pose |
||
| Opening Postures | ||||
|
3 Part Breathing, Recumbent |
Isolation of inhalation to abdomen, mid-thorax, upper thorax and reverse for exhalation | ||
|
Cat-Cow |
From starting position on hands and knees, a fluid alternation between spinal flexion and extension | ||
|
Mountain Pose |
Standing tall with hands at sides and feet hip-width apart | ||
|
Partial Sun Salute |
Standing tall, transition to standing forward bend with knees extended and up to 90° of hip flexion (anteriorly) | ||
| Middle Sequence | ||||
|
Chair |
Standing posture that emulates sitting in a chair, with buttocks leaning against wall, hips flexed to a maximum of 90°(anteriorly) and shoulders flexed to maximum of 180° | ||
|
Wall-Plank |
A standing push up, done facing a wall; starting position is hands positioned on wall slightly below shoulder height and feet arm’s length from wall | ||
|
Tree |
A one-legged standing balance; less-weight bearing hip is externally rotated to approximately 45; less-weight bearing foot placed on medial aspect of ankle of the support leg (toes touching ground); chair in front for balance aid | ||
|
Warrior II |
A lateral lunge; forward hip is externally rotated and knee is flexed to approximately 45° (posteriorly); rear hip is internally rotated and rear heel braced against the angle made by the floor-wall; rear foot turned in 30°. One arm placed on chair for balance and other arm abducted to a maximum of 90°, with shoulder in neutral rotation | ||
|
Warrior I |
A forward lunge; forward knee is flexed to approximately 45° (posteriorly); rear heel braced against the angle made by the junction of the floor and wall; rear foot turned in 30; one arm flexed at the shoulder to a maximum of 180° with shoulder in external rotation; other arm placed on chair for balance | ||
|
Downward Facing Dog |
A standing forward bend; feet hip-width apart and hip flexion to a maximum of 90° (anteriorly) with shoulders flexed to a maximum of 180° and hands pressing on wall | ||
|
Side Stretch |
A standing forward bend; feet in semi-tandem position, hip-width apart. As much distance placed between front and rear foot as is comfortable; forward leg hip flexion to a maximum of 90° (anteriorly) and shoulders flexed to a maximum of 180°, hands pressing on wall | ||
|
Chair Twist |
A seated twist, on a firm chair; feet are planted on ground hip-width apart, thoracic and cervical spine are axially rotated to right and then to left | ||
|
Cobra |
A prone back extension; with blanket under hips and lower ribs, palms are pressed to the floor beneath shoulders, elbows are bent, scapulae are retracted and depressed | ||
|
Bridge |
A recumbent back extension; from a recumbent (supine) position with knees flexed to 45° (posteriorly), torso is elevated as hips are moved into bilateral extension | ||
|
Abdominal Cultivation |
A recumbent abdominal strengthening position; starting with hips flexed to 90° (anteriorly) and knees flexed to 90° (posteriorly), hips are alternately extended to a maximum of 120° (anteriorly); neutral spine is maintained | ||
|
Finishing Postures |
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|
Supine Pigeon |
A recumbent posture with bilateral hips, knees and ankles flexed; one leg remains neutral with knee flexed to 45°(posteriorly) and foot pressed into floor; hip of the opposite leg in external rotation to a maximum of 45°, knee flexed to a maximum of 90° (posteriorly) and ankle flexed to 90° resting on the knee of the supporting leg | ||
|
Simple Reclining Twist |
A recumbent twisting posture; starting with arms in abduction, shoulders in external rotation, feet next to each other and knees flexed to a maximum of 45° (posteriorly); shoulders are maintained on floor, pelvis and lumbar spine are slowly rotated so that knees fall together towards the right; asana is repeated to left. | ||
|
Corpse pose |
Recumbent complete relaxation, with normal breathing | ||
