Yoga Poses Guide
Asanas keys, Benefits & Sanskrit names

Yoga Poses Guide Overview

This basic yoga poses guide is a very concise teaching aid to remind you quickly the asanas keys and allows you to focus on what is most important ! Designed primarily as pedagogic tool for our Yoga teacher training  students, its also a very useful ressources for many teacher at the start of their activity as well as practitioners who are looking for a more precise approach of the Asana practice.

For each Asana you will find the main keys, particular benefits, Sanskrit names and level.

Please note, this guide is not intended to teach you how to put yourself in pose !
If you are new to yoga, you should practice first with a qualified teacher.

Standing Poses

Name : Mountain pose

Sanskrit Name : Tadasana

Asana Keys :

Feet press, Legs engaged,  Elongates the spine, top of the head toward the ceiling, Shoulders down and relaxed, palm facing forward. Breath lengthen.

Benefits :

Calmness, Centering, Grounding. Improves the posture & the body awareness. Strengthens the core muscles. Tadasana is the foundation of most of the standing asana.

Level : Beginner

Name : Upward Salute

Sanskrit Name : Urdvha Hastasana

Asana Keys :

Feet the press, Legs engaged, Spine Elongated, Arms along the ears

Benefits :

Elongates the spine, Improves the Digestion and the Confidence. Improves the posture, stretches the intestines & abdomen, toning the nerves and muscles.

Level : Beginner

Name : Half Standing Forward Bend

Sanskrit Name : Ardha Uttanasana

Asana Keys :

Feet press, Legs active, Back straight and elongated, Tailbone upward, Mind the neck compression

Benefits :

Chest Opening, Strengthen the Back, Hamstring Stretch. Corrects hyper kyphosis and tones abdominal muscles. Use as a transition pose during the flow. 

Level : Beginner

Name : Chair pose

Sanskrit Name : Utkatasana

Asana Keys :

Feet press, Knees above heels, Tail bone tucked in, Arms along the ears, palms together in the full pose.

Benefits :

Overall body Stretch/strengthening, Energizing. Improves posture, tones the nervous system. Reinforce the legs, gluts and abdominal muscles. Stimulates the heart and diaphragm.

Level : Beginner

Name : Warrior I pose

Sanskrit Name : Virabhadrasana I

Asana Keys :

Front knee above heel, Hips facing forward, Tail bone tucked in, Legs & core engaged, Chest open & lifted up. Back foot firmly press.

Benefits :

Chest Opening, Grounding and Improves Confidence. Improve the rotation of the hips and mobilize the spine. This pose offers a full body stretch and strengthening and improves breathing and circulation. 

Level : Beginner

Name : Warrior II Pose

Sanskrit Name : Virabhadrasana II

Asana Keys :

Front knee above the heel, Hips facing to the side, Tail bone tuck in, Arms in a line, Shoulders above the hips

Benefits :

Hips Opener, Overall Body Strength, Respiration / Circulation. Strengthens the legs, shoulders, back and chest muscles. Open the rib cage, invigorate the nervous system, improve hips joint movement. This asana provides a great feeling of grounding and confidence.

Level : Beginner

Name : Triangle Pose

Sanskrit Name : Utthita Trikonasana

Asana Keys :

Feet press, Bend from the hips, Spine long, Keep the chest opened & lifted up, Mind the neck, look to the side if you feel discomfort when you look up.

Benefits :

Hip, shoulder, side of the trunk, waist and abdominal muscle stretch. Greatly improves hip joints rotation. Strengthen legs, upper back & shoulders. Improve the digestion and tones the reproductive organs.

Level : Beginner

Name : Revolved Triangle Pose

Sanskrit Name : Parivrtta Trikonasana

Asana Keys :

Foot press, Legs active, Hips on the same level, Spine elongated, Chest and shoulders open. Mind the back leg, keep it engage.

Benefits :

Legs, upper back and shoulders Strengthening, Balance. Stretches hamstrings, calves, side abdominal and shoulders. Massages the abdominal organs.

Level : Intermediate

Name : Extended side angle Pose

Sanskrit Name : Utthita Parsvakonasana

Asana Keys :

Feet press, Front knee directly above ankle, Chest open, Back-foot ankle, hip and wrist in line, Mind the neck, shoulders away from the ear. Keep the back leg engage.

Benefits :

Overall stretch the full body, develops Stamina. Stretches side abdominal muscles and strengthen the legs, shoulders, wrists & ankles.

Level : Beginner

Name : Tree Pose

Sanskrit Name : Vrksasana

Asana Keys :

Floor foot and leg engaged, Hips facing forward, Foot pressed onto inner the thigh, Spine elongated. Never press the sole of the feet onto the knee, lower down to the calf if you cannot reach the inner thigh. 

Benefits :

Balance, Concentration, Hip Opener. Helps center yourself and build focus. calm the mind and improve balance. Strengthens the supporting leg.

Level : Beginner

Name : Extended Hang To Big Toe A Pose

Sanskrit Name : Utthita Padangusthasana A

Asana Keys :

Floor leg engaged, Spine elongated, Hips & shoulders on the same level, Foot, Hip, Shoulder on the same line

Benefits :

Balance, Focus, Legs Strength. Stretches and brings flexibility to the hips and the hamstrings,  Strengthens legs and ankles. Promote confidence and improves the balance.

Level : Intermediate

Name : Extended Hang To Big Toe B Pose

Sanskrit Name : Utthita Padangusthasana B

Asana Keys :

Floor leg engaged, Spine elongated, Hips & Shoulders opened on the same level, Feet, Hip, Shoulder in one line. 

Benefits :

Legs Stretching, hips opening, Balance. Improves the confidence and concentration. Stretches and strengthens the legs. Promote balance.

Level : Intermediate

Name : Half Moon Pose

Sanskrit Name : Ardha Chandrasana

Asana Keys :

Whole body engaged, Both hips above heel, Hips and chest open, Shoulder blades spread apart and arms in one line. Lighten the pose by lifting the trunk upward.

Benefits :

Full Body Strengthening, Balance, Chest opener. Stretches the shoulders, spine, legs, and hips. Improve the balance.

Level : Intermediate

Name : Eagle Pose

Sanskrit Name : Garudasana

Asana Keys :

Arms, legs and core engaged, Shoulder blades spread apart, Arms reaching up and elbow away from the chest. Allow to gently put the toes down if you cannot wrap the ankle around the leg.

Benefits :

Balance. Leg, wrist and ankle Strength. Shoulders and upper back stretch. Improves the concentration, calm the mind, stimulate the blood circulation and the immune system.

Level : Intermediate

The next parts are coming soon

Seated Poses

Back Bends

Forward Bends

Twists

Inversions

Arm Balances

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