March 11, 2006
[Note: One posture will be added every Monday; starting on3/1/06.]
EnglishTerms for Hatha Yoga Postures
CobraPose Bhujangasana Nagaasana
Prone, hands on floor by shoulders, arch back, lift chest, lookforward.
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
DownwardFacing Dog Pose Adho Mukha Svanasana
Hands and feet onfloor, 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
ForwardFold 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. Headdown.
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 overother,
semi-squat or balancing on one leg, look forward. Repeat on otherside.
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
HeroPose Virasana
Description
Iyengar 1979, p.
VSs:
Yoga Journal
SunSalutations
Description
Iyengar 1979, p.
Yee 2004, p. 75-91
TreePose Vriksasana
Description
Iyengar 1979, p.
Devereux, 1998, p. 146-147
TrianglePose Utthita Trikonasana
Description: ExtendedTriangle Pose. Standing.
Iyengar 1979, p.
Devereux, 1998, p. 118-119
VSs:
Yoga Journal
WarriorOne Pose Virabhadrasana I
Description: Standing pose.
Iyengar 1979,
Devereux, 1998, p. 136-137
VSs: 5
Yoga Journal
SanskritTerms for Hatha Yoga Postures
Adho Down
Adho Mukha Svanasana ("AH-doh MOO-kahshvah-NAHS-anna") Downward Facing Dog
Ardha Half
Ardha Chandrasana ("are-dah chan-DRAHS-anna") Half MoonBalancing 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 BonnieJones Reynolds. Photographs
by Guy Webster. New York, Jeremy P. Tarcher/ Putnam Books, 1978. 211pages. 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 bookincludes a glossary of
terms, but does not have an index to the poses.
Iyengar 1979
Lighton 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. Thisbook has
a poor index.
Iyengar 2001
Yoga:The Path to Holistic Health. By B.K.S. Iyengar. London, DorlingKindersley,
2001. Glossary, index, 416 pages. ISBN: 0789471655. Lavishly illustrated compendium
of essential poses, routines, prop use, and yoga routines to help specifichealth
problems. The renowned Yogacharya B. K. S. Iyengar was born in India in1918.
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 noindexes, nor is there
a master index to the Manuals. I have studied all of these manuals whileparticipating
in their 200 hour training program. This glossary functions as an index tothese 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 onthe place in
the YogaFit Manual (2005 version) and the workout segment, e.g., YogaFit, LevelI, 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 duringthe
YogaFit teacher training classes in 2005.
Yoga Journal
Yoga JournalPostures Index
Santosha
Yoga Postures Step by Step
GeneralBibliography and Links
Patience
Raja Yoga
Willpower
ValleySpirit Yoga
Yoga Journal Good photos, explanation, counter-indications,variations
Yoga: Bibliography, Links, Resources
Yoga Postures Step by Stepfrom Santosha Yoga Nice photographs, good explanation
Yoga Basics Briefexplanation, small photo
Yoga Exercise- Yoga Postures and Poses ABC of Yoga
The Yoga Site Stick figures, minimal explanation
EightPhases or Stages
Typical Valley Spirit Hatha Yoga Workout Order
The Flow or Choreography of the YogaExercise Workout
(These workouts incorporate IndianHatha Yoga postures and breathing
techniques; Kundalini Yoga postures and techniques, Qigong or Ch'i Kung
postures and breathing techniques (Chinese Yoga); Tibetan energyexercises;
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, andspirit. The core
postures and practices are draw from the ancient Indian and newer American
practices of Hatha Yoga. I favor a eclectic, changing, creative, andversatile style of
workout that follows the progressive sequence outlined below.)
1. Breathing, Mind Settling, Setting Intentions
AlternateNostril Breathing
Even CountFull Breathing
SeatedMeditation
2. Gentle Warmup, Floor or Standing
Cobra
Cat and CowVinyasa
SpinalExtensions
Sunbird
3. Active Warmup, Standing
Downward Facing Dog
ForwardFold Uttanasana
Sunflowers
Bellows Breathing Technique
Arms Up and Down Sequences
Zhang Zuang
4. Vigorous Flowing Movements
ForwardFold Uttanasana
Moon Salutations
Sun Salutations
Downward Facing Dog
5. Warrior, Bending, Strength and Long Holds
Downward Facing Dog
EaglePose Garudasana
ForwardFold Uttanasana
6. Balancing
Crane Pose Ekapadasana
EaglePose Garudasana
HalfMoon Pose Ardha Chandrasana
Postures
7. Floor Postures: Prone, Supine, Seated, Other
Cobra
Downward Facing Dog
8. Relaxation, Rest,Meditation, Ending Phase
Postures
Key: VSs: 6; 5 = Stage or Phase of the Typical Valley Spirit Hatha YogaWorkout
The first number listed is when the posture is most often used in my workoutcycle.
I might use it in other phases of the workout, depending upon the level ofthe
group class.
ValleySpirit Yoga
ValleySpirit Qigong and T'ai Chi Ch'uan
TrigramModel
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
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Michael P. Garofalo, All Rights Reserved
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March 11, 2006
[Note: One posture will be added every Monday; starting on3/1/06.]
EnglishTerms for Hatha Yoga Postures
CobraPose Bhujangasana Nagaasana
Prone, hands on floor by shoulders, arch back, lift chest, lookforward.
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
DownwardFacing Dog Pose Adho Mukha Svanasana
Hands and feet onfloor, 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
ForwardFold 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. Headdown.
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 overother,
semi-squat or balancing on one leg, look forward. Repeat on otherside.
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
HeroPose Virasana
Description
Iyengar 1979, p.
VSs:
Yoga Journal
SunSalutations
Description
Iyengar 1979, p.
Yee 2004, p. 75-91
TreePose Vriksasana
Description
Iyengar 1979, p.
Devereux, 1998, p. 146-147
TrianglePose Utthita Trikonasana
Description: ExtendedTriangle Pose. Standing.
Iyengar 1979, p.
Devereux, 1998, p. 118-119
VSs:
Yoga Journal
WarriorOne Pose Virabhadrasana I
Description: Standing pose.
Iyengar 1979,
Devereux, 1998, p. 136-137
VSs: 5
Yoga Journal
SanskritTerms for Hatha Yoga Postures
Adho Down
Adho Mukha Svanasana ("AH-doh MOO-kahshvah-NAHS-anna") Downward Facing Dog
Ardha Half
Ardha Chandrasana ("are-dah chan-DRAHS-anna") Half MoonBalancing 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 BonnieJones Reynolds. Photographs
by Guy Webster. New York, Jeremy P. Tarcher/ Putnam Books, 1978. 211pages. 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 bookincludes a glossary of
terms, but does not have an index to the poses.
Iyengar 1979
Lighton 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. Thisbook has
a poor index.
Iyengar 2001
Yoga:The Path to Holistic Health. By B.K.S. Iyengar. London, DorlingKindersley,
2001. Glossary, index, 416 pages. ISBN: 0789471655. Lavishly illustrated compendium
of essential poses, routines, prop use, and yoga routines to help specifichealth
problems. The renowned Yogacharya B. K. S. Iyengar was born in India in1918.
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 noindexes, nor is there
a master index to the Manuals. I have studied all of these manuals whileparticipating
in their 200 hour training program. This glossary functions as an index tothese 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 onthe place in
the YogaFit Manual (2005 version) and the workout segment, e.g., YogaFit, LevelI, 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 duringthe
YogaFit teacher training classes in 2005.
Yoga Journal
Yoga JournalPostures Index
Santosha
Yoga Postures Step by Step
GeneralBibliography and Links
Patience
Raja Yoga
Willpower
ValleySpirit Yoga
Yoga Journal Good photos, explanation, counter-indications,variations
Yoga: Bibliography, Links, Resources
Yoga Postures Step by Stepfrom Santosha Yoga Nice photographs, good explanation
Yoga Basics Briefexplanation, small photo
Yoga Exercise- Yoga Postures and Poses ABC of Yoga
The Yoga Site Stick figures, minimal explanation
EightPhases or Stages
Typical Valley Spirit Hatha Yoga Workout Order
The Flow or Choreography of the YogaExercise Workout
(These workouts incorporate IndianHatha Yoga postures and breathing
techniques; Kundalini Yoga postures and techniques, Qigong or Ch'i Kung
postures and breathing techniques (Chinese Yoga); Tibetan energyexercises;
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, andspirit. The core
postures and practices are draw from the ancient Indian and newer American
practices of Hatha Yoga. I favor a eclectic, changing, creative, andversatile style of
workout that follows the progressive sequence outlined below.)
1. Breathing, Mind Settling, Setting Intentions
AlternateNostril Breathing
Even CountFull Breathing
SeatedMeditation
2. Gentle Warmup, Floor or Standing
Cobra
Cat and CowVinyasa
SpinalExtensions
Sunbird
3. Active Warmup, Standing
Downward Facing Dog
ForwardFold Uttanasana
Sunflowers
Bellows Breathing Technique
Arms Up and Down Sequences
Zhang Zuang
4. Vigorous Flowing Movements
ForwardFold Uttanasana
Moon Salutations
Sun Salutations
Downward Facing Dog
5. Warrior, Bending, Strength and Long Holds
Downward Facing Dog
EaglePose Garudasana
ForwardFold Uttanasana
6. Balancing
Crane Pose Ekapadasana
EaglePose Garudasana
HalfMoon Pose Ardha Chandrasana
Postures
7. Floor Postures: Prone, Supine, Seated, Other
Cobra
Downward Facing Dog
8. Relaxation, Rest,Meditation, Ending Phase
Postures
Key: VSs: 6; 5 = Stage or Phase of the Typical Valley Spirit Hatha YogaWorkout
The first number listed is when the posture is most often used in my workoutcycle.
I might use it in other phases of the workout, depending upon the level ofthe
group class.
ValleySpirit Yoga
ValleySpirit Qigong and T'ai Chi Ch'uan
TrigramModel
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
MichaelP. Garofalo's E-mail
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Michael P. Garofalo, All Rights Reserved
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Classical Raja Yoga - Green Way Research, Michael P ...
Raja Yoga Royal Yoga © 2006, Green Way Research, Red Bluff, California Glossary of Hatha Yoga Postures (English and Sanskrit)
Hatha Yoga Boosts Brain Function In Older Adults, Study ...
A new study suggests that hatha yoga not only helps Post Enter Search Terms Submit Search. iOS effort in moving through the poses,
Hatha Yoga 101: What Is Hatha Yoga? - mindbodygreen.com
If you're new to yoga, a Hatha class might be the way of poses, and slow and gentle movements. Hatha can Yoga With Tara Stiles Featuring Michael
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in part to alert those who are familiar with similar poses in hatha yoga not to perform them in the same way. In general, the poses of Yin yoga are Terms of
A Glossary of 24 Popular Yoga Styles & Lineages ...
interspersed throughout the hatha practice. This lineage also of poses in each class. The terms Vinyasa hatha yoga will give you
Cloud Hands: Learning About Hatha Yoga Postures
Mike Garofalo writes about Mind-Body Arts, Philosophy, Gardening, Poetry, and the Eight Ways.
Yoga Journal - Official Site
Yoga Journal. The authority on yoga Alexandria Crows teaches Bow Pose in her new, backwards way, to target all the tight and according to recent research.
Iyengar Yoga - Wikipedia, the free encyclopedia
Iyengar Yoga, named after and developed by B. K. S. Iyengar, is a form of Hatha Yoga that has spent in each pose or pranayama. Iyengar Yoga is characterized by
A Beginner's Guide to 8 Major Styles of Yoga | Gaiam Life
abilities and needs. Covers ashtanga, Anusara, Bikram, hatha, hot yoga Green Style Guide to Clothing Bikram but don't teach the poses exactly the way he