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Utthistha Sthiti
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Asana
Geometry: The Legs are Spread Wide Apart as in Prasarita Padattonasana I. The arms are behind the back with the palms together in Pascima Namaskar. The head extends down towards the floor.
in Maha Mudra, the legs are as in Janu Sirsasana, but the heel is in contact with the perineum. The arms are stretched straight as you hold onto the big toe with the forefinger, middle finger and thumb (as you do in utthita hasta padangustasana) of both hands and all 3 bandhas - mula, uddiyana and jalandara are engaged.
Start in Dandasana and bend the right knee to a 90 degree angle to the left leg, placing the right heel in contact with the perineum.
Reach hands towards the big toe of the left foot and grasp the big toe with the forefinger, middle finger and thumb. Keep the arms straight as you pull on the toe of the left foot.
Stand in Tadasana. Inhale the fingertips up to the chest and step or jump your hands and feet wide apart. The feet are parallel to the outer edges of the mat. Toes pointing forward. Knees are lifted. Thighs are back. Torso, spine and chest are lifted. Arms are extended at shoulder left. Shoulderblades down and into the back. Palms down. Fingers extended. Look straight ahead. Inhale and exhale and jump or step the feet back together.
Geometry: The standing leg and torso are in Uttanasana with one leg extended up towards the ceiling.
In this preparation for the full pose, the right leg is in ardha padmasana and the left leg is in pascimottanasana. Hold the foot (or a strap) and extend the torso over the straight leg.
From Dandasana, reach the right hand behind the right knee and draw the knee out to the side, creating space behind the back of hte right knee as you do so. Reach the left hand underneath the right foot and draw the foot up into the top of the left thigh and release the foot onto the thigh. Release the right hand from behind the right knee.
This pose is done by standing on one leg, extending the other leg parallel to the floor or higher in front, holding the toe of the extended leg with the extended arm (ultimately resting the head on the leg).Classification: Udara Akunchana KriyaGeometry: Left Leg is Straight as in Tadasana. Right leg is extended. Pelvis is level. Torso is Vertical as in Tadasana. Arms stretch straight. Hands Hold the foot or a strapVariations:
a. Supported and standing facing the wall
a. Supported and standing facing the wall
Classification: Parivrtta KriyaGeometry: The standing leg is perpendicular to the floor. The pelvis is level and the lifted leg is parallel to the floor. The torso is revolved towards the standing leg and the arms are stretched straight from the shoulders.Actions:
Do Parivrtta Trikonasana. With the hand on the floor/block on the inside of the foot.Bend the right leg and place the left hand 1.25 feet away from the right foot and step in with the left foot.
Do Parivrtta Trikonasana. With the hand on the floor/block on the inside of the foot.Bend the right leg and place the left hand 1.25 feet away from the right foot and step in with the left foot.
Classification: Parivrtta Kriya
Geometry: The legs are as in Vimanasana or Virabhadrasana I. Back leg is stretched straight. The front leg knee is in a 90 degree angle. Torso revolved towards the bent knee. Left hand stretched straight to the outside of the bent knee. Right arm overhead by the ear.
Actions:From Tadasana, UHP, PHP, Bend the right knee to a right angle into Virabhadrasana II.Pivot on the back heel and turn the entire trunk, pelvis and abdomen towards the bent leg in Vimanasana.Inhale. Raise the left arm and take the left side of the abdomen over the right thigh.
Geometry: The legs are as in Vimanasana or Virabhadrasana I. Back leg is stretched straight. The front leg knee is in a 90 degree angle. Torso revolved towards the bent knee. Left hand stretched straight to the outside of the bent knee. Right arm overhead by the ear.
Actions:From Tadasana, UHP, PHP, Bend the right knee to a right angle into Virabhadrasana II.Pivot on the back heel and turn the entire trunk, pelvis and abdomen towards the bent leg in Vimanasana.Inhale. Raise the left arm and take the left side of the abdomen over the right thigh.
The legs are as in parsvottanasana. The pelvis is level and the torso and chest are revolved towards the forward leg. The Torso is in line with the legs and hips. The arms stretch from the shoulders and the gaze is up towards the top hand.
Garudasana means eagle. It is also the name of the king of the birds. Garuda is represented as the vehicle of Vishnu and as having a white face, an aquiline beak, red wings and a golden body. (An aquiline nose (also called a Roman nose or hook nose) is a human nose with a prominent bridge, giving it the appearance of being curved or slightly bent.)Classification: Grathana Kriya - Entwining Action
Geometry: Legs are Bent and Entwined. Arms are bent and entwined. Gaze is forward. A. Hand Position
Geometry: Legs are Bent and Entwined. Arms are bent and entwined. Gaze is forward. A. Hand Position
Geometry: Stand in Utthita Hasta Padangustasana with the leg to the side. The torso and standing leg are in tadasana and the outer right leg is in line with the torso. The right arm is stretched straight to hold the right big toe.
Primary Actions: Press the four corners of the feet to lift the kneecaps and press the standing thigh back. Extend the outer hip down as you extend through the outstretched right leg. Draw the armbone back as you pull on the right big toe and move the shoulderblades into the back to lift the chest.
Geometry: While balancing on the right Leg perpendicular to the floor, the whole body is stretched straight and parallel to the floor.
Fingertips touching the wall
Fingertips on the ground
Actions:
Fingertips touching the wall
Fingertips on the ground
Actions:
Geometry: The upper legs are crossed over one another with the knees stacked and the feet pointing backwards either underneath the buttocks (classic pose) or beside the buttocks. The torso is upright and the arms are behind the back with one elbow up and one elbow down with the hands holding one another.
Primary Actions: Extend from the outer hips to the outer knees to draw the knees towards each other and compact the hips. Lift up from the pubis to the navel and the navel to the sternum and lift both sides of the chest up. 3. Pull on the hands (or the strap) to move the shoulderblades into the back and lift the chest.
1. Stand in Tadasana. Stretch the arms straight overhead and join the palms. 2. Exhale bend the knees and lower the trunk until the thighs are parallel to the floor. 3. Keep the chest lifted. 4. Inhale straighten the legs. Exhale Lower the arms back to Tadasana.
Geometry: Inverted V. Hands parallel and shoulder width apart. Feet parallel and in line with hands. Arms and Legs are Stretched Straight.
With Support:
Hands at Wall
Heels at Wall
Head on Block 1. Lie prone on your yoga mat; on the stomach, face downwards. The feet should be one foot apart. 2. Rest the palms by the sides of the chest, the fingers point straight ahead towards the head. 3. Exhale and raise the trunk from the floor. Straighten the arms, move the head towards the feet and place the crown of the head on the floor or a block.
Hands at Wall
Heels at Wall
Head on Block 1. Lie prone on your yoga mat; on the stomach, face downwards. The feet should be one foot apart. 2. Rest the palms by the sides of the chest, the fingers point straight ahead towards the head. 3. Exhale and raise the trunk from the floor. Straighten the arms, move the head towards the feet and place the crown of the head on the floor or a block.
Geometry: Feet Together. Ankles, Knees and Hips in Line. Chest extended over the legs.
Concave Back: Feet and legs are together as in Tadasana My hips line up over my heels. My Arms are stretched straight. My chest is lifted so my spine is concave.
Classic Asana: Feet and legs are together as in Tadasana. My hips line up over my heels. My torso extends forward over my legs. Hands by the sides of the feet.
1. Stand in Tadasana. Create a wide base with your feet together. Inhale lengthen the front body and place the hands on the hips.
Concave Back: Feet and legs are together as in Tadasana My hips line up over my heels. My Arms are stretched straight. My chest is lifted so my spine is concave.
Classic Asana: Feet and legs are together as in Tadasana. My hips line up over my heels. My torso extends forward over my legs. Hands by the sides of the feet.
1. Stand in Tadasana. Create a wide base with your feet together. Inhale lengthen the front body and place the hands on the hips.
Stand in Tadasana. Bring the feet to hip distance apart.
Inhale hands to hips. Lift the chest.
Exhale, bend forward and grasp your big toes with your forefinger and thumb or use a strap. Inhale and draw the shoulder blades into the back and abdomen towards the spine.
Draw the kneecaps up and move the thighbones back.
Exhale and extend the spine downward continuing to draw the shoulder blades down the back. Elbows move toward the sides and up.
Inhale lift the chest back to concave. Exhale Hands to hips. Inhale bring the torso back up. Exhale the feet back together into Tadasana.
Inhale hands to hips. Lift the chest.
Exhale, bend forward and grasp your big toes with your forefinger and thumb or use a strap. Inhale and draw the shoulder blades into the back and abdomen towards the spine.
Draw the kneecaps up and move the thighbones back.
Exhale and extend the spine downward continuing to draw the shoulder blades down the back. Elbows move toward the sides and up.
Inhale lift the chest back to concave. Exhale Hands to hips. Inhale bring the torso back up. Exhale the feet back together into Tadasana.
Kneel on the floor with the ankles together.
Stretch the right leg sideways and turn the right foot out 90 degrees, extending the sole of the foot to the floor.
Inhale extend the arms out to the side at chest height.
Exhale extend the right arm, palm up to the right shin and extend the left arm over the ear.
Inhale and draw the torso and arms back to center.
Exhale bring the knee back underneath the hip and repeat on the other side.
Geometry: In this pose, the Feet are Spread Wide Apart. The Legs and Spine are Intensely Stretched.
From Tadasana, Inhale and step or jump into Utthita Hasta Padasana. Turn the whole body towards the right leg. Exhale hands to hips.Inhale lift the chest up.Exhale place the hands on the floor or on blocks. Keep the spine concave. The inner shoulderblades move into the spine. The legs and arms are straight. The pelvis is parallel with the floor and the center of the chest is in line with the center of the thigh.Take a few deep breaths here drawing up on the front thighs. Extend through the outer edge of the back foot.
1. Stand in Tadasana. Inhale step or hop the feet wide apart into Utthita Hasta Padasana, turn the entire right legt out and back foot in to Parsva Hasta Padasana, Exhale. Extend the trunk out over the right leg into Utthita Trikonasana. 2. Inhale. Exhale. Bend the right knee and place the right palm a foot forward of the right foot.3. Inhale. Bring the left foot nearer to the right one. 4. Exhale and raise the left leg from the floor, straightening the right leg.
1. From Tadasana, inhale Arms overhead in Parsvatasana.
2. Exhale Jump the legs wide apart in to Utthita Hasta Padasana. Inhale.
3. Exhale turn to the right, simultaneously turn the right leg out 90 degrees to the right and the left foot strongly to the right.
4. Flex the right knee until the right thigh is parallel to the floor and the right shin is perpendicular.
5. Extend the back leg and lift the kneecap.
6. When the torso is well lifted and the elbows fully extended, gaze at the joined palms.
2. Exhale Jump the legs wide apart in to Utthita Hasta Padasana. Inhale.
3. Exhale turn to the right, simultaneously turn the right leg out 90 degrees to the right and the left foot strongly to the right.
4. Flex the right knee until the right thigh is parallel to the floor and the right shin is perpendicular.
5. Extend the back leg and lift the kneecap.
6. When the torso is well lifted and the elbows fully extended, gaze at the joined palms.
1. From Tadasana, Move into Uttitha Hasta Padasana, and then Parsva Hasta Padasana.
2. Keep the center of the torso vertical and the chest lifted.
3. Extend the arms out to the sides at shoulder height. Extend the elbows, wrists and fingers.
4. Exhale. Bend the right knee. The thigh is parallel to the floor. The knee is in line with the ankle. The shin is perpendicular to the floor.
5. Turn the head to look along the outstretched arm.
2. Keep the center of the torso vertical and the chest lifted.
3. Extend the arms out to the sides at shoulder height. Extend the elbows, wrists and fingers.
4. Exhale. Bend the right knee. The thigh is parallel to the floor. The knee is in line with the ankle. The shin is perpendicular to the floor.
5. Turn the head to look along the outstretched arm.
Stand in Tadasana Inhale deeply and spread the arms and legs apart about 3 - 3.5 feet. The feet are parallel in Uttitha Hasta Padasana.Turn the entire right leg out 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Parsva Hasta Padasana. The Ankle, Knee and Middle of the Thigh are in line.Exhale, extend the trunk sideways and bring the right palm near the right ankle or hold the shin.Stretch the left arm up, bring it in line with the right shoulder and extend the trunk. Back of the legs, the back of the chest and the hips should be in a line. Gaze at the thumb. Inhale, return to Uttitha Hasta Padasana.
"Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh. Stand thus like a tree on the ground. This is called Vrikshasana."- The Gheranda-samhita II.36
Stand erect with the feet together. The heels and big toes touch each other. Rest the heads of metatarsals on the floor and stretch all the toes flat on the floor. Pull the kneecaps up to lift the thighs up.Draw the Abdomen in. Lift the chest. Distribute the weight evenly on the feet.
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