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|
|
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BHADRA ▼●
|
Auspicious, Happy
|
Mula Bandha
|
Compare HYP
|
BHUJANGA
|
Serpent, usually
called Cobra
|
Same
|
|
DHANU
|
Bow
|
Same
|
Compare HYP
|
GARUDA
|
Devourer or Eagle
|
Name used for different
pose, but like Vira
|
Sit in Vira with the feet everted (similar to Kurma, see
below)
|
GOMUKHA *
|
Cow Face
|
Similar, but no mention
of the arms and hands
|
Compare HYP
|
GORAKSHA
|
Cow Herd
|
Name used for a
different pose
|
Put the feet in plain view between the calves and thighs,
cover the heels with the upturned hands
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GUPTA
|
Hidden
|
None, but similar to
Siddha
|
Conceal the feet between the calves and thighs, set the
anus on top of them
|
KUKKUTA
|
Cock
|
Same
|
|
KURMA
|
Tortoise
|
|
Like Vajra (see below), but with feet everted (i.e., toes
turned out, heels together)
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MAKARA
|
Sea Monster,
Dolphin
|
Similar
|
Hold the head in the arms
|
MANDUKA
|
Frog
|
Like wide-knee virasana
|
Toes together, heels apart, sit on the inner feet. Spread
your knees at least as wide as, or wider than, the hips.
|
MATSYA
|
Fish
|
Similar, but no lifted
chest
|
Assume an “unbound” Padma, lie flat, wrap the arms
around the head
|
MATSYENDRA ▲
|
Lord of Fish
|
Ardha
matsyendrasana I
|
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Put the elbow on the up-pointing knee, rest the chin in
the hand
|
MAYURA
|
Peacock
|
Same
|
|
MUKTA
|
Liberated
|
|
Similar to Manduka (see below), but stack one ankle on
the other and then sit on the top heel
|
PADMA ▼●
|
Lotus
|
Baddha padma
|
Compare HYP
|
PASHCHIMOTTANA
|
Intense-Stretch-of-
the-West (i.e. the
back of the body)
|
Same
|
|
SANKATA
|
Critical
|
Like Gomukha, but sit
on heels
|
|
SHALABHA
|
Locust,
Grasshopper
|
Similar leg position only
|
Place the hands on the floor beside the chest, raise the
legs
|
SIDDHA ●▲
|
Accomplished,
Perfect
|
Same
|
|
SIMHA ▼●
|
Lion
|
Similar, but no mention
of
the characteristic “roar”
exhale
|
|
SVASTIKA *
|
Fortunate,
Prosperous
|
Like Siddha
|
|
USHTRA
|
Superior,
Hazardous
|
Similar
|
Squat on the balls of the feet, buttocks supported on the
raised heels. Stretch your arms straight forward,
parallel to the floor, raise them perpendicular to the
floor, or touch the palms in anjali mudra.
|
UTTANA KURMA
|
Extended Tortoise
|
Garbha Pinda
|
|
UTTANA MANDUKA
|
Extended Frog
|
None
|
“Hold the head by the elbows, and stand up like a frog”
(Gheranda). Sit in Mandukasana, raise the arms, bend
the elbows, hands press scapulas. In one version the
hands are placed on the same-side shoulder blades; in
another the forearms are crossed and the hands placed
on the opposite shoulder blades.
VARIATION: Cross the forearms above the head, hold the
elbows
|
VAJRA
|
Diamond
|
None
|
Sit on your heels with the tops of the feet on the floor.
VARIATIONS:
1) Lean back, press the hands to the floor slightly behind
the feet, lift the chest
2) Sit with the toes turned under
3) In either (1) or (2), lift the buttocks off the heels
|
VIRA
|
Hero
|
Similar to the leg
position for
Bharadvajasana II
|
Compare HYP
Sit on your buttocks. Bend the left knee and draw the
leg back into Half Hero (ardha virasana). Bring the right
leg into Half Lotus (ardha padmasana). Beginners bring
one leg into Half Hero and the other into Half Bound
Angle (ardha baddha konasana). This version of Virasana
is called the Bull Posture (vrishasana).
|
VRIKSHA
|
Tree
|
Same
|
One leg in Manduka (see above), the other
|
VRISHA
|
Bull
|
None
|
|
YOGA ▼
|
Union
|
Like Padma
|
Sit in Padma, lay the backs of open hands on the floor
|
SHAVA
|
Corpse
|
Same
|
|
