Glossary

Asanas
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Utthista Sthiti – Standing Poses – Postures debout

Tadasana

Urdhva Baddhanguliyasana

(belt around shins and brick between knees and thighs)

Utkatasana

(back to the wall)

Vrksasana

Utthita Trikonasana

(with a brick and hand on the hip)
(back foot to the wall, hand on a brick)
(facing the wall)
(with rope wall, back foot to the wall, hand on a brick)
(back foot to the wall, hand on a brick, arm extended as in Tadasana)

Parivrtta Trikonasana

(with rope wall and brick for hand)
(with hand on chair, back heel to wall)

Utthita Parsvakonasana

(on a chair)

Parivrtta Parsvakonasana

(chest and face to the wall)

Virabhadrasana 1

(back heel up the wall)

Virabhadrasana 2

(back leg and hand pushing the wall)
(with bent leg foot up on a brick against the wall – for removing weight off the knee)

Ardha Candrasana

(belt traction)
(hand on a brick)
(facing the wall)
(back to the wall)

Parsvottanasana

(step 1)
(final pose)
(head rested on chair)
(head rested on chair plus bolster)

Prasarita Padottanasana

(concave back, head rested on brick, side extension to arms)
(head resting, arms extended as in Adho Mukha Svanasana)

Adho Mukha Svanasana

(holding the front edge of the mat)
(head resting on brick)

Ardha Uttanasana

(hands on the backrest of chair)
(forehead resting on 2 bolsters on a chair seat)

Uttanasana

(concave back)
(restful variation over a chair and a bolster)
(with the back to the wall)

Eka Pada Adho Mukha Svanasana

(head rested)

Utthita Hasta Padangustasana

(with chair to wall plus brick, arm positions – side ribs extension)

Upavista Sthiti – Seated Poses – Postures assises

Dandasana

(legs as wide as the mat)
Upashrayi Dandasana (with chair behind the back)

Urdhva hastasana in Svastikasana

(with a brick)

Parvatasana in Svastikasana

Svastikasana Twist

Svastikasana Parvrtta Kriya

(with a brick under the elbow)

Ardha Padmasana Twist

(on the chair)
(on the chair)

Vajrasana

Virasana

(chair variation)

Parvatasana in Virasana

Adho Mukha Virasana

(head rested on a brick)

Upavista Konasana

(chair in the front, heels on bricks)
(Padangusta variation)
(Parsva variation)

Baddha Konasana

Gomukhasana

Purva Prathana Sthiti – Backward Extension of the Spine – Extension vers l’arrière de la colonne vertébrale

Dwi Pada Viparita Dandasana

(two chairs, head rested)
(two chairs, head rested)
(single chair, legs straight, feet on floor, arms in classic position)
(single chair, legs straight, feet on floor, arms extended – restfully active)

Urdhva Mukha Svanasana

(brick support)

Dhanurasana

Ustrasana

(feet hip distance apart)

Urdhva Dhanurasana

(heels lifted)

Paryankasana

(Eka Pada) Bhekasana

Pascima Prathana Sthiti – Forward Extension of the Spine – Extension vers l’avant de la colonne vertébrale

Uttanasana

(buttocks to the wall and head resting on chair seat)

Adho Mukha Baddha Konasana

(head resting on a brick and hands on the chair bar)

Janu Sirsasana

(straight spine)
(head to shin)
(head to shin)
(head resting on bolster)
Parivrtta Janu Sirsasana

Viparita Sthiti – Inverted Asanas – Inversions

Sirsasana

(to the wall)
(to the corner of the room)

Adho Mukha Vrksasana

(to the wall)
(in the corner of the room)

Setu Bandha Sarvangasana

(with a bench)
(with 2 chairs, plus bolster height under the head and shoulders)
(one bolster under spine)
(two bolsters under spine)
(in Baddha Konasana)

Chatush Padasana

Salamba Sarvangasana

Ardha Halasana

(to the wall)
(feet on chair seat)

Eka Pada Sarvangasana

(starting from Ardha Halasana on chair seat)

Chair Sarvangasana & Variations

(on the chair)
(on the chair in Baddha Konasana)
(reverse chair Sarvangasana in Baddha Konasana)

Viparita Karani

(on the chair)
(to the wall)

Karnapidasana

(knees resting on bricks)

Udara Akunchana Sthiti – Abdominal Asanas – Asanas abdominales

Supta Padangustasana

(traction action)
(holding belt, arms straight, belt around the head of the heel)

Parsva Supta Padangustasana

(brick support on the outer edge of the buttock)

Adho Mukha Parsva Supta Padangustasana

Ananta Sayanasana

Visrantakaraka Sthiti – Restful Asanas – Asanas reposantes

Urdhva Prasarita Padasana – Legs up the wall

(Baddha Konasana Variation)
(Upavista Konasana Variation)

Salamba Purvottanasana

(on the chair)
(on the chair, arms extended)
(on the floor)

Setu Bandha on Crossed Bolsters

Adho Mukha Virasana

(on 2 bolsters – arms extended)
(on 2 bolsters – restful)

Adho Mukha Svanasana

(heels to wall, hands on bricks, head resting on bolster plus blanket)

Supta Svastikasana

Supta Virasana

(on a bolster, holding elbows)
(on two bolsters, arms extended)

Pavana muktasana

(with a belt)

Savasana (I)

Savasana (II)