March 11, 2006
English Terms for Hatha Yoga Postures
Cobra
Pose Bhujangasana Nagaasana
Prone, hands on floor by shoulders, arch back, lift chest, look
forward.
Bikram 1978, #16, p. 120-125
Yee 2004, p. 123-128
VSs: 7; 2
Yoga Journal
Santosha
Yoga Exercise
Crane Pose
Ekapadasana
Standing, hands on hips, raise knee up to level of thigh, knee faces forward.
Devereux 1998, p. 140
Downward
Facing Dog Pose Adho Mukha Svanasana
Hands and feet on
floor, hips raised in the air, V shape of body, arms long and
strong, head in line with spine, look to waist.
Iyengar 1979, p. 110-111
Iyengar 2001, p. 68-71
Devereux, 1998, p. 114-115
VSs: 4; 7, 3
Yoga Journal
Yoga Exercise
Forward
Fold Uttanasana
Intense forward folding. Ut = Intense, Tan =
to stretch, to lengthen
Standing, bending forward from the hips, arms down to knees, toes,
behind ankles. Chest and upper torso folded towards thighs. Head
down.
Iyengar 1979, p. 92-93
Devereux, 1998, p. 104-105
Yee 2004, p.38
VSs: 3; 4, 5.
Yoga Journal
Standing Forward Bend
Eagle Pose
Garudasana
Standing, one elbow under other, arms crossed, one leg crossed over
other,
semi-squat or balancing on one leg, look forward. Repeat on other
side.
Bikram 1978, p. #4, p. 34-39
Iyengar 1979, p. 97-99
VSs: 6; 5
Yoga Journal
Half Moon Pose
Ardha Chandrasana
Right hand on ground, right foot on ground, balancing on hand and foot, left
leg lifted up off the ground in line with body, left arm along left side or up
in the air in line with other arm. Repeat on other side.
Iyengar 1979, p. 74-76
VSs: 6
Yoga Journal
Hero
Pose Virasana
Description
Iyengar 1979, p.
VSs:
Yoga Journal
Sun
Salutations
Description
Iyengar 1979, p.
Yee 2004, p. 75-91
Tree
Pose Vriksasana
Description
Iyengar 1979, p.
Devereux, 1998, p. 146-147
Triangle
Pose Utthita Trikonasana
Description: Extended
Triangle Pose. Standing.
Iyengar 1979, p.
Devereux, 1998, p. 118-119
VSs:
Yoga Journal
Warrior
One Pose Virabhadrasana I
Description: Standing pose.
Iyengar 1979,
Devereux, 1998, p. 136-137
VSs: 5
Yoga Journal
Sanskrit Terms for Hatha Yoga Postures
Adho Down
Adho Mukha Svanasana ("AH-doh MOO-kah
shvah-NAHS-anna")
Downward Facing Dog
Ardha Half
Ardha Chandrasana
("are-dah chan-DRAHS-anna")
Half Moon
Balancing Posture
Bhuj Bending or Curving, Snake, Cobra
Bhujanga Cobra, Snake, Serpent
Bhujangasana ("boo-jang-GAHS-anna")
Cobra Pose
Chandra Moon, Moonlight: Shining, Glittering, Lighted,
Relective, Light of the Gods
Ekapadasana Crane Pose
Garudasana
("gah-rue-DAHS-anna")
Eagle Pose
Hatha Ha = Sun, Tha = Moon
Mukha Face
Naga Snake, Serpent, Cobra
Svana Dog
Setu Bridge
Tan To stretch, to extend, to lengthen out
Trikona Triangle or Three Angle
Ut Intense, deliberate, intensity
Uttanasana
("OOT-tan-AHS-ahna")
Standing Intense Forward Fold
Utthita Extended
Utthita Trikonasana
("oo-TEE-tah trik-cone-AHS-anna") Triangle Pose
Virabhadra Warrior; A Warrior God with many Arms and Eyes
Virabhadrasana I ("veer-ah-bah-DRAHS-anna")
Warrior Pose One
Posture (Asana) Reference Sources
Bikram 1978
Bikram's Beginning Yoga Class. By Bikram Choudhury. With Bonnie
Jones Reynolds. Photographs
by Guy Webster. New York, Jeremy P. Tarcher/ Putnam Books, 1978. 211
pages. No index.
ISBN: 0874770823. This book features poses numbered #1 -
#26.
Devereux 1998
Dynamic Yoga: The Ultimate Workout that Chills Your Mind as it Charges Your Body.
By Godgrey Devereux. Photographs by Sarah Robbie. Hammersmith,
London,
Thorsons, 1998. 256 pages. ISBN: 0722536577. This book
includes a glossary of
terms, but does not have an index to the poses.
Iyengar 1979
Light
on Yoga. B.K.S. Iyengar.
New York, Schocken Books, 1966, Revised Edition
1977, 1979. Glossary, index, 544 pages. ISBN: 0805210318. Subtitle:
Yoga Dipika.
I'm using the revised paperback edition, 1979, for this glossary. This
book has
a poor index.
Iyengar 2001
Yoga:
The Path to Holistic Health. By B.K.S. Iyengar. London, Dorling
Kindersley,
2001. Glossary, index, 416 pages. ISBN: 0789471655.
Lavishly illustrated compendium
of essential poses, routines, prop use, and yoga routines to help specific
health
problems. The renowned Yogacharya B. K. S. Iyengar was born in India in
1918.
This book has a good glossary but a poor index.
Yee 2004
Moving Toward Balance: 8 Weeks of Yoga with Rodney Yee. By Rodney
Yee with Nina Zolotow. Photographs by Michael Venera. Emmaus, PA,
Rodale Press, Gaiam Books, 2004. Index, 394 pages. ISBN: 0875969216.
A small but adequate index.
YogaFit 2005
YogaFit Teacher Training Manuals.
There are many YogaFit Manuals: Level I, Level II,
Level III, Level IV, Seniors, Kids, Strength, etc. The manuals have no
indexes, nor is there
a master index to the Manuals. I have studied all of these manuals while
participating
in their 200 hour training program. This glossary functions as an index to
these Manuals.
YogaFit organizes a yoga class into segments: Mountain 1, Valley 1, Mountain 2,
Valley 2, and
Mountain 3. For each posture listed above, I have provided information on
the place in
the YogaFit Manual (2005 version) and the workout segment, e.g., YogaFit, Level
I, p.27,
Mountain: 2,3. YogaFit revises its manuals on a regular basis.
All YogaFit manuals I
have used in this glossary as a reference source were issued to students during
the
YogaFit teacher training classes in 2005.
Yoga Journal
Yoga Journal
Postures Index
Santosha
Yoga Postures Step by Step
General Bibliography and Links
Yoga Journal Good photos, explanation, counter-indications,
variations
Yoga: Bibliography, Links, Resources
Yoga Postures Step by Step
from Santosha Yoga Nice photographs, good explanation
Yoga Basics Brief
explanation, small photo
Yoga Exercise
- Yoga Postures and Poses ABC of Yoga
The Yoga Site
Stick figures, minimal explanation
Eight
Phases or Stages
Typical Valley Spirit Hatha Yoga Workout Order
The Flow or Choreography of the Yoga
Exercise Workout
(These workouts incorporate Indian
Hatha Yoga postures and breathing
techniques; Kundalini Yoga postures and techniques, Qigong or Ch'i Kung
postures and breathing techniques (Chinese Yoga); Tibetan energy
exercises;
some T'ai Chi Ch'uan movements and exercises; some Pilates movements;
some flowing dance movements; some Buddhist and Taoist meditation
techniques; and general relaxation, visualization, and positive self-programming
techiques. All activities are intended to benefit body, mind, and
spirit. The core
postures and practices are draw from the ancient Indian and newer American
practices of Hatha Yoga. I favor a eclectic, changing, creative, and
versatile style of
workout that follows the progressive sequence outlined below.)
1.
Breathing, Mind Settling, Setting Intentions
Alternate Nostril Breathing
Even Count Full Breathing
Seated Meditation
Cat and Cow Vinyasa
Spinal Extensions
Sunbird
3. Active Warmup, Standing
Forward Fold Uttanasana
Sunflowers
Bellows Breathing Technique
Arms Up and Down Sequences
Zhang Zuang
Forward Fold Uttanasana
Moon Salutations
Sun Salutations
Eagle Pose Garudasana
Forward Fold Uttanasana
Crane Pose Ekapadasana
Eagle Pose Garudasana
Half Moon Pose Ardha Chandrasana
Postures
Postures
Key:
VSs: 6; 5 = Stage or Phase of the Typical Valley Spirit Hatha Yoga
Workout
The first number listed is when the posture is most often used in my workout
cycle.
I might use it in other phases of the workout, depending upon the level of
the
group class.
Valley Spirit Qigong and T'ai Chi Ch'uan
Order of Poses Added:
201 Downward Facing Dog Pose
202 Eagle Pose
203 Cobra Pose
204 Half Moon Balancing Pose
205 Crane Pose
206 Forward Fold
207 Warrior One Pose
208 Triangle Pose
209 Hero Pose
Valley Spirit Yoga
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Michael P. Garofalo, All Rights Reserved
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