Poses by English Name and Sanskrit Name
When going by Sanskrit names, hit next page (there are less Sanskrit names than English so the names are not seen until page 2).
| English Name | Sanskrit Name |
|---|---|
|
5 Pointed Star See Standing Poses |
|
|
Abdominal Twist See Twists |
Jathara Parivrtti |
|
Baby Cradle Pose See Sitting Poses |
|
|
Balancing Bear Pose See Balancing Poses |
Merudandasana |
|
Balancing Butterfly Pose See Balancing Poses |
|
|
Balancing Table Pose See Kneeling Poses |
Dandayamna Bharmanasana |
|
Bharadvaja’s Twist See Sitting Poses |
Bharadvajasana |
|
Bird of Paradise Pose See Standing Poses |
Svarga Dvidasana |
|
Bound Extended Side Angle Pose See Standing Poses |
Baddha Utthita Parsvakonasana |
|
Bow Pose See Backbends |
Dhanurasana |
|
Bridge Pose See Supine Poses |
Setu Bandha Sarvangasana, |
|
Camel Pose See Kneeling Poses |
Ustrasana |
|
Cat Pose See Kneeling Poses |
Marjaryasana |
|
Chair Pose See Standing Poses |
Utkatasana |
|
Child’s Pose See Kneeling Poses |
Balasana |
| Chin Lock | Jalandhara Bandha |
|
Cobbler’s Pose, Bound Angle Pose See Sitting Poses |
Baddha Konasana |
|
Cobra Pose See Backbends |
Bhujangasana |
|
Corpse Pose See Supine Poses |
Savasana |
|
Cow Face Arms See Sitting Poses |
Gomukhasana Arms |
|
Cow Face Pose See Sitting Poses |
Gomukhasana |
|
Cow Pose See Kneeling Poses |
Bitilasana |
| Crab Pose | Catuspadapitham |
|
Crane Pose, Crow Pose See Inversions |
Bakasana |
|
Crocodile pose See Prone Poses |
Makarasana |
|
Dolphin Pose See Inversions |
Makarasana |
|
Downward Facing Dog See Inversions |
Adho Mukha Svanasana Pose |
|
Downward Facing Frog Pose See Prone Poses |
Adho Mukha Mandukasana |
|
Eagle Pose See Balancing Poses |
Garudasana |
|
Ear Pressure Pose See Inversions |
Karnapidasana |
|
Easy Pose See Sitting Poses |
Sukasana, Sukhasana |
| Eight Angle Pose | Astavakrasana |
|
Extended High Kneeling & Goose Posture Series See Kneeling Poses |
|
|
Extended Puppy Pose See Kneeling Poses |
Uttana Shishosana |
|
Extended Side Angle Pose See Standing Poses |
Utthita Parsvakonasana |
|
Extended Triangle Pose See Standing Poses |
Utthita Trikonasana |
| Fire Log Pose | Agnistambhasana Pose |
|
Firefly Pose See Balancing Poses |
Tittibhasana |
|
Fish Pose See Supine Poses |
Matsyasana |
|
Flying Crow Pose See Balancing Poses |
Eka Pada Galavasana |
|
Four Limbed Staff Pose See Prone Poses |
Chaturanga Dandasana |
|
Frog Pose See Hip Openers |
Bhekasana |
|
Full Boat Pose See Sitting Poses |
Paripurna Navasana |
|
Garland Pose See Sitting Poses |
Malasana |
|
Gate Pose See Kneeling Poses |
Parighasana |
|
Half Boat Pose See Sitting Poses |
Ardha Navasana |
|
Half Bound Lotus Forward Bend See See Standing Poses |
Ardha Baddha Padmottanasana |
|
Half Circle Pose See Kneeling Poses |
Ardha Mandalasana |
|
Half Fire Log Pose See Sitting Poses |
Ardha Agnistambhasana |
|
Half Frog Pose See Prone Poses |
Ardha Bhekasana |
|
Half Lord of the Fishes Pose See Sitting Poses |
Ardha Matsyendrasana |
|
Half Lotus Pose See Standing Poses |
Ardha Padmasana |
| Half Lotus Tree Pose | Ardha Padmasana Vrksasana |
|
Half Moon Pose See Standing Poses |
Ardha Chandrasana |
|
Half Wheel Pose See Supine Poses |
Bada Setu Bandha Sarvangasana |
|
Handstand See Inversions |
Adho Mukha Vrksasana Pose |
|
Happy Baby Pose See Supine Poses |
Ananda Balasana Pose |
|
Headstand Pose, Supported Headstand See Inversions |
Salamba Sirsasana |
|
Hero Pose See Sitting Poses |
Virasana |
| Heron Pose | Krounchasana |
| Intense Side Stretch Pose, Pyramid Pose | Parsvottonasana |
|
King Pigeon Pose See Backbends |
Kapotasana |
|
Knees to chest pose See Supine Poses |
Supta Balasana, Apanasana |
|
Knees-Chest-Chin Pose See Prone Poses |
Ashtanga Namaskara |
|
Legs-up-the-Wall Pose See Inversions |
Viparita Karani |
|
Lion Pose See Kneeling Poses |
Simhasana |
|
Lizard Pose See Prone Poses |
Utthan Pristhasana |
|
Locust Pose See Backbends |
Salambhasana, Shalabasana |
|
Lord of the Dance Pose See Standing Poses |
Natarajasana |
|
Lotus Pose See Sitting Poses |
Padmasana |
|
Low Lunge, Crescent Pose See Kneeling Poses |
Anjaneyasana |
|
Marichi’s Pose I, Sage Twist Pose See Sitting Poses |
Marichyasana I |
| Marichi’s Pose II |
Marichyasana II |
|
Marichi’s Pose III See Sitting Poses |
Marichyasana III |
|
Monkey Pose See Hip Openers |
Hanumanasana |
|
Mountain Pose See Standing Poses |
Tadasana |
|
One Handed Tiger See Kneeling Poses |
Eka Hasta Vyaghrasana |
| One Legged King Pigeon | Eka Pada Rajakapotasana |
|
One-Legged Half Wheel See Supine Poses |
Eka Pada Setu Bandha Sarvangasana |
| Peacock Pose | Mayurasana |
|
Pelvic Tilt See Supine Poses |
|
|
Pendant Pose See Hip Openers |
Lolasana |
|
Pigeon Pose or Swan Pose See Hip Openers |
Eka Pada Rajakapotasana |
|
Plank Pose See Prone Poses |
Plank Pose |
|
Pyramid 2 (Yoga Mudra) See See Standing Poses |
Parsvottonasana 2 |
|
Rabbit Pose See Inversions |
Sasangasana |
|
Reclined Big Toe Pose See Supine Poses |
Supta Padangusthasana |
| Reclining Bound Angle Pose, Goddess Pose | Supta Baddha Konasana |
|
Reclining Hero Pose See Sitting Poses |
Supta Virasana |
|
Reverse Warrior Pose See Standing Poses |
Viparita Virabhadrasana |
| Revolved Half Moon Pose | Parivrtta Ardha Chandrasana |
|
Revolved Head-to-Knee Pose See Sitting Poses |
Parivrtta Janu Sirsana |
|
Revolved Side Angle See Standing Poses |
Parsvakonasana |
|
Revolved Triangle Pose See Standing Poses |
Parivrtta Trikonasana |
| Root Bond | Mula Bandha |
| Scale Pose | Tolasana |
|
Scorpion Pose See Balancing Poses |
Vrschikasana |
|
Seated Eagle Arms See Sitting Poses |
Garudasana Arms |
| Seated Forward Bend | Paschimottanasana |
|
Seated Heart-Opener See Sitting Poses |
|
|
Shooting Bow Pose See Sitting Poses |
Akarna Ahanurasana |
| Shooting Bow Pose 2 | Akarna Ahanurasana 2 |
| Shoulder Pressing Pose | Bhujapidasana |
|
Shoulderstand, Supported Shoulderstand See Inversions |
Salamba Sarvangasana |
|
Side Plank Pose See Balancing Poses |
Vasisthasana |
| Side Reclining Leg Lift, Sleeping Vishnu | Anantasana Pose |
|
Simple Twist Pose See Twists |
Parivrtta Sukhasana |
| Sitting Big Toe Pose | |
|
Sphinx Pose See Prone Poses |
Salamba Bhujangasana |
|
Staff Pose See Sitting Poses |
Dandasana |
| Standing Big Toe Pose |
Utthita Hasta Padangusthasana |
|
Standing Forward Bend See Standing Poses |
Uttanasana |
|
Standing Half Forward Bend See Standing Poses |
Ardha Uttanasana |
|
Standing Quad Stretch See Standing Poses |
|
|
Standing Side Bend See Standing Poses |
Chandrasana |
|
Standing Split Pose See Inversions |
Urdhva Prasarita Eka Padasana |
|
Standing Straddle Forward Bend with a Twist See Standing Poses |
|
| Standing Straddle Forward Bend, Wide-Legged Forward Bend | Prasarita Padottanasana |
|
Straight Tree Posture See Standing Poses |
|
|
Supine Spinal Twist See Twists |
Supta Matsyendrasana |
|
Table Pose See Kneeling Poses |
Bharmanasana |
|
Tabletop (Reverse Table) Half Upward Plank Pose See Supine Poses |
Purvottanasana |
|
Thread the Needle or Kneeling Twist See Kneeling Poses |
Parsva Balasana |
| Threading the Needle, Reclined Pigeon | Sucirandhrasana |
| Three Parts Forward Bend Pose | Triang Mukhaikapada Paschimottanasana |
|
Thunderbolt Pose See Sitting Poses |
Vajrasana |
|
Thunderbolt Pose with a Lift See Kneeling Poses |
Vajrasana |
|
Tiger Pose See Kneeling Poses |
Vyaghrasana |
|
Tree Pose See Standing Poses |
Vrksasana |
| Triangle Pose | Trikonasana |
|
Turtle Pose See Sitting Poses |
Kurmasana |
|
Twisting Chair Pose See Standing Poses |
Parivrtta Utkatasana |
|
Twisting Extended Side Angle Pose See Standing Poses |
|
| Two-Footed Pose | Dvipada Pitham |
| Upward Abdominal Lock | Uddiyana Bandha |
|
Upward Bow or Wheel Pose See Backbends |
Urdhva Dhanurasana |
|
Upward Facing Dog Pose See Prone Poses |
Urdhva Mukha Svanasana |
|
Upward Facing Two-Foot Staff Pose See Backbends |
Dwi Pada Viparita Dandasana |
|
Upward Plank Pose See Supine Poses |
Purvottanasana |
|
Upward Salute, Raised Hands Pose See Standing Poses |
Urdhva Hastasana |
|
Warrior I Pose See Standing Poses |
Virabhadrasana I |
|
Warrior II Pose See Standing Poses |
Virabhadrasana II |
|
Warrior III Pose See Standing Poses |
Virabhadrasana III |
| Wide Angle Seated Forward Bend | Upavistha Konasana |
| Wind-Relieving Pose | Pavanamuktasana |
| Head to Knee Pose | Janu Sirsasana |
|
Plow Pose See Inversions |
Halasana |
| Wild Thing | Camatkarasana |
| Kundalini Frog Squats | |
| Supine Baby Cradle Pose | |
|
Big toe pose See Sitting Poses |
Padangusthasana |
Sun Salutation (basic)
1) Mountain, Prayer Pose
2) Reach/Arch Back
3) Standing Forward Fold
4) Lunge Pose
5) Plank Pose
6) Four Limbed Staff Pose
7) Cobra
8) Downward Facing Dog
9) Lunge Pose
10) Standing Forward Bend
11) Reach/Arch back
12) Mountain, Prayer Pose
Sun Salutation (my version)
A frequent problem with basic Sun Salutations is the huge step forward from Downward Facing Dog to Standing Forward Fold. I have been frustrated with this combination and found that many others have difficulty here as well for various reasons.
So, when leading from the right side, we step the right foot back, then left foot back and come to Plank Pose. On the way back from Downward Dog, bring the left knee down to the mat and the right foot forward. Place the left hand on right knee to help generate a gentle twist while opening right arm back with a deep breath. Next, bring the hand to the front and place each palm down on either side of the right foot. Curl the back toes under and push up and forward into Standing forward Fold. The rest of the Salutation is basically the same.
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- Mountain Pose
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- Upward Salute
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- Forward Fold
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- Plank
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- Easy Plank Option
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- Cobra
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- Downward Facing Dog
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- Knee Down Twist
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- Low Lunge
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- Standing Forward Fold
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- Upward Salute
Moon Salutation
Five Tibetan Rights
The Five Tibetan Rites is a series of movements that Tibetan monks began practicing over 2,000 years ago. These exercises were designed to reverse aging, rejuvenate, and heal the body and mind.
These Five Rites stimulate all seven chakras to spin rapidly at the same rate, allowing a natural flow of energy throughout the body. It is believed that aging is affected by the level of activity of the chakras. If one chakra is blocked or slowed, then vital life energy cannot circulate. This is when illness and aging set in.
The body has seven centers. They revolve at great speed in the healthy body, but when slowed down -well that is just another name for old age, ill-health, and senility. The quickest way to regain youth, health, and vitality is to start these energy centres spinning normally again. There are five simple exercises that will accomplish this. Any one of them alone is helpful, but all five are required to get the best results. These five exercises are not really exercises at all. The Lamas call them rites, and so that is how I shall refer to them, too. ~Col. Bradford Ancient Secret of the Fountain of Youth
Begin each Rite x3 or more until you work up to 21 repetitions. Build up over time. Once 21 reps is accomplished, work on speed rather than increasing the number. You may want to break them into three sets of seven repetitions or simply do what you can. Do your best to breathe deeply through all the Rites. It is recommended to do all five Rites, one after the other in order every single day. The maximum you should skip is one day each week. If done less frequently, results are greatly reduced. Work at your own pace. Once you learn this series, you have a simple routine that is easy to stick to. Consistency is the key!
RITE #1: Stand straight with arms stretched out parallel to the ground. Spin clockwise until you get slightly dizzy. Find a point of focus (Dristhi) and spin your head quickly to find it before your body does, like a dancer. This will help lessen the dizziness. Do not forget to breathe. Breathe deeply, from the belly throughout this movement. Then rest in Mountain Pose, (Tadasana), with eyes closed for a few deep breaths and ‘tune in’ to your inner sensations.
Modify: If this causes too much dizziness you can: do less, do it very slowly, or keep the feet planted and swing the arms.
RITE #2: Lie on your back, arms palms down at your sides. legs are extended and engaged. Inhale, lifting the legs upward. Try to keep the legs straight. Hold and exhale, bringing legs back down. Listen to your body and rest if needed. When repetitions are completed, bring the knees into the chest and rock side to side. Take a short time to relax Savasana and again, ‘tune in’ to your inner sensations.
Modify: If needed, place hands behing the neck for support. You can also bend the knees.
RITE #3: Kneel with knees slightly more than shoulder width apart. Bring your hands to rest on the lower back for support. With eyes closed, inhale into Camel Pose (Ustrasana) by gently bringing your hips forward, arching back and lifting the chest upward and tilting your head back as far as is comfortable. Exhale to return to upright. Rest in Child’s Pose (Balasana), when needed and the end of the repetitions. Focus your breath into into the lower back, hips and pelvis.
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- Easy Camel
RITE#4: Sit in Dandasana with both legs extended, feet shoulder width apart. Bring your hands beside and slightly behind you with fingers facing towards the feet. Inhale, lifting your hips up as high as possible, either looking to your navel or tilting head back. Exhale to come back down to sitting in a controlled manner, feet flexed. Rest in sitting position when needed. Relax and breathe.
Modify: Protect the wrists and shoulders by moving up and down, in and out of bridge pose.
RITE#5: Inhale as you move into Downward Facing Dog (Adho-Mukha Svanasana). Exhale to Up-Dog, letting the hips drop. Legs are close to the floor but not touching. As you get better, speed up the movement a little. When needed, rest in Child’s Pose (Balasana), then resume.
Modify: Move from Downward Facing Dog to Table pose.
When all Rites are complete, rest in savasana for as long as possible to let the body absorb the benefits of the practice. Breathe deeply.
Below is a short video to walk you through the 5 Tibetan Rites.
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- Downward Dog
See: Mattress-Approved Bedtime Yoga
See: Mattress-Approved Morning Yoga
Special thanks to my yoga models Amanda, Dana & Jennifer!
- Jen & Jameson
- Dana & Amanda
See listing of Yoga Videos from Gaiam
