Adho Mukha Svanasana

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Adho mukha śvānāsana, adho mukha shvanasana[1] (IPA: [əd̪ʱoː mukʰə ɕʋɑːn̪ɑːs̪ən̪ə], ah-doh
moo-kah shvah-nah-sah-nah;[2] Sanskrit: अधोमुखश्वानासन; IAST: Adho Mukha Śvānāsana), downward-
facing dog Pose,[3] downward dog,[4] or down dog[5] is an asana.

The name comes from the Sanskrit words adhas (अधस ्) meaning 'down', mukha (मख
ु ) meaning 'face',
śvāna (श्वान) meaning 'dog',[1] and āsana (आसन) meaning 'posture' or 'seat'.[6]
Anatomical focus
Primary muscles : Trapezius (traps), latissimus dorsi (lats), triceps, gluteus maximus (glutes), hamstrings,
full body/integrated[7]
Secondary muscles (synergists/stabilizers) : Rhomboids, rotator cuff, anterior and medial deltoids
(delts), posterior deltoids (delts), extensors, serratus anterior, soleus, gastrocnemius body/integrated[7]
Description : The preparatory position is with the hands and knees on the floor, hands under the
shoulders, fingers spread wide, knees under the hips and typically about seven inches (17 cm) apart,
with the spine straightened and relaxed.
On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape. The
back is straight with the front ribs tucked in. The legs are straight with the heels reaching to the floor.
The hands are open like starfish, keeping the forefinger and thumb pressing down on the floor/mat. The
arms are straight, with the inner elbows turning towards the ceiling. If one has the tendency to hyper
extend elbows, keeping a microbend to the elbows prevents taking the weight in the joints. Turning the
elbows up towards the ceiling will engage the triceps and build strength. The shoulders are wide and
relaxed. Line up the ears with the inner arms which keeps the neck lengthened. The hands are shoulder
width apart and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees are
bent to allow the spine to lengthen fully. The navel is drawn in towards the spine, keeping the core
engaged.The hips move up and back. Focus is on the breath while holding the asana, with deep, steady
inhalation and exhalation creating a flow of energy through the body. On an exhale, the practitioner
releases onto the hands and knees and rests in balasana.
Benefits : BKS Iyengar asserts that this asana stretches the shoulders, legs, spine and whole body; builds
strength throughout the body, particularly the arms, legs, and feet; relieves fatigue and rejuvenates the
body; improves the immune system, digestion and blood flow to the sinuses, and calms the mind and
lifts the spirits.[8]
Garudasana
From Wikipedia, the free encyclopedia

Garudasana

Garudasana (gah-roo-dah-sah-nah[1][needs IPA]; Sanskrit: गरुडासन; IAST: Garuḍāsana) or Eagle Pose[2]

is an asana.

The name comes from the Sanskrit words garuda meaning "eagle", and asana meaning "posture" or
"seat".[3]
In Hindu mythology Garuda is known as the king of birds. He transports the God Vishnu[4] and is eager
to help humanity fight against demons. The word is usually rendered into English as "eagle," though
according to one dictionary the name literally means "devourer," because Garuda was originally
identified with the "all-consuming fire of the sun's rays".[5]
Description[edit]
This standing asana may enhance concentration.[6] It focuses on the ankles, calves, thighs, hips and
shoulders.

Hanumanasana
From Wikipedia, the free encyclopedia
  (Redirected from Hanumanāsana)

Hanumanasana from 3/4 view

Etymology[edit]
The name comes from the Sanskrit words Hanuman (a divine entity in Hinduism who resembles a monkey)
and asana (posture),[2] and commemorates the giant leap made by Hanuman to reach theLankan islands from
the mainland of India.[3]

Description[edit]
The yogi pushes one leg forward and one leg backwards until they are in the splits position. Once the yogi has
moved the legs into position, there are several variations of arm and upper body position including Añjali
Mudrā.

Benefits[edit]
This asana is of utmost spiritual significance, as well as requiring significant physical flexibility. It stretches the
hamstrings and groin.

Mayurasana
From Wikipedia, the free encyclopedia
  (Redirected from Mayūrāsana)

Mayurasana

Mayurasana (Sanskrit: मयूरासन) or Peacock Pose[1] is an asana where the individual assumes a peacock like

posture. This asana tones up the abdominal portion of the body. It also strengthens the fore arms, wrists and
elbows.

Etymology[edit]
The name comes from the Sanskrit words mayura (मयूर) meaning "peacock"[2] and asana (आसन) meaning

"posture" or "seat".[3]

Description[edit]
In this asana oneself is raised like a horizontal stick holding the floor with both palms while the body is
supported by the elbows.

Cautions[edit]
Mayurasana is a very important balancing asana but demands physical strength. In this asana the entire weight
of the body remains on the naveland it is possible to lose balance at any moment. Those suffering from
cervical spondylitis are not recommended to practice it.

Variations[edit]
 Pincha Mayurasana (पिन्च मयूरासन)[4] (Feathered Peacock Pose)[5]

 Padma Mayurasana (Lotus Peacock Pose)[6]

 Uttana Padma Mayurasana (Intense Stretch Lotus Peacock Pose) [7]

Natarajasana
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  (Redirected from Naṭarājāsana)

Natarajasana

Natarajasana (Sanskrit: नटराजासन; IAST: Naṭarājāsana) or Lord of the Dance Pose[1] is an asana.

Etymology[edit]
The name comes from the Sanskrit words nata meaning "dancer", raja meaning "king",[2] and asana(आसन) meaning

"posture" or "seat".[3] Nataraja is one of the names given to the Hindu God Shiva in his form as the cosmic dancer.

Description[edit]
This is a balance asana that strengthens the legs. It also is a full body stretch which engages the shoulders, chest and
abdomen, strengthens the thigh and calf muscles, knees and ankles, hips and spine, and develops concentration and grace.
[4]

This aesthetic, stretching and balancing asana is used in Indian classical dances.

Variations[edit]
