Asanas

WARM UP & BASIC POSTURES

Surya Namaskar 

Sun salutation

Dynamic sequence composed by 12 poses that is executed at the beginning of the session in order to warm up and activate the whole body. 

Marjaryasana

Cat-cow

Dynamic posture that promotes flexibility of the spine.

Sukhasana

Easy pose

Basic meditation posture with crossed legs.

Padmasana

Lotus pose

Advanced cross-legged meditation posture.

Phalakasana

Plank pose

Core and whole body activation posture.

Caturanga Dandasana

Four limbed staff pose

Yogi push-up that strengthens the upper body.

Tadasana

Mountain pose

Basic standing posture.

Baddha Konasana

Bound Angle Pose

Postura sentada que trabaja la apertura de caderas.

Adho Mukha Svanasana

Downward facing dog

Posture with four points of support that is often used as a transition between asanas.

Balasana

Child pose

Resting position between asanas and restorative forward fold. 

Shavasana

Corpse pose

Relaxing position in which the body is totally still that is usually executed at the end of the asana sequence.

STANDING POSTURES

Utkatasana

Chair pose

Strength posture that activates the entire body.

Trikonasana

Triangle pose

Lateralization posture that draws various triangles with all parts of the body.

Parsva Konasana

Extended angle pose

Lateralization posture with strength component on the legs and a large lateral stretch.

Virabhadrasana I

Warrior pose I

Variant in which the torso is facing forward towards the bent leg.

Virabhadrasana II

Warrior pose II

Variant in which the torso is facing forward towards the Variant in which the torso is aligned in the same plane as the legs.

BALANCE POSTURES

Vasisthasana

Side plank pose

Variant of the plank pose with balance on a single hand.

Vrksasana

Tree pose

Basic balance on one leg with hip opening on the other.

Navasana

Boat pose

Balancing posture on the sitting bones, with the spine lengthened and the chest lifted, that strengthens the core and the hip flexors.

Utthita Hasta Padangusthasana

Extended Hand-to-Big-Toe Pose

Balance posture on one leg with the other extended and the hand holding the foot.

Garudasana

Eagle pose

Balance posture that performs a double crossing of arms and legs, demanding high concentration from the practitioner.

Kakasana

Crow pose

Balance posture on the hands in which the rest of the body is flexed and suspended.

BACK BENDS

Urdhva Dhanurasana

Wheel pose

Deep extension of the torso with the body supported on hands and feet.

Setu Bandhasana

Bridge pose

Smooth extension of the torso often used as a preparatory posture  of the wheel pose. 

Ustrasana

Camel pose

Backbending posture in which the lower part of the legs is resting on the floor.

Anjaneyasana

Low lunge

Backbending asymmetrical posture that also targets the stretch of the hip flexors.

Urdhva Mukha Svanasana

Upward facing dog

Intense backbending in which the torso is suspended on the hands and the feet rest on the floor. 

Dhanurasana

Bow pose

Inverted version of the wheel pose in which some balance takes place on the lower abdomen.

Matsyasana

Fish pose

Backbending posture that usually follows deep forward folds as a counterposture, in whose advanced version the legs are crossed as in the lotus pose. 

FORWARD FOLDS

Uttanasana

Standing forward fold

One of the basic forward folds in which the upper body is bended over the lower body. 

Janu Sirsasana

Head-to-knee forward fold

Seated forward bend in which one of the hips is open with the knee flexed and the foot touching the other leg. 

Paschimottanasana

Seated forward fold

One of the basic forward folds in which the upper body is bended over the lower body resting on the floor. 

Upavistha Konasana

Wide-angled seated forward fold

Seated forward bend in which the legs are open on both sides so that the posture also targets hip opening.

Prasarita Padottanasana

Wide-legged standing forward fold

Standing forward bend in which the legs are widely open with the feet in parallel (or a little closed inwards) and the head has the intention to reach the floor. 

Parsvottanasana

Pyramid pose

Standing forward bend with both legs drawing a triangle and the foot and torso going in the same direction.

TWISTS

Ardha Matsyendrasana I

Half Lord of the Fishes pose I

Seated twist with one of the legs extended forward and the other crossed above.

Ardha Matsyendrasana II

Half Lord of the Fishes pose I

Variant of the seated twist in which the leg that rests in the floor is also bended. 

Jathara Parivartanasana

Supine spinal twist

Basin twist in which the complete body rests on the floor and the arms are extended shaping a cross.

Parivrtta Sukhasana

Seated twist

Basic twist form a seated cross-legged posture. 

INVERSIONS

Sarvangasana

Shoulder stand

Inverted posture that balances the lower body on the upper back and shoulders with extended legs. 

Halasana

Plough pose

Inverted posture in which, from the shoulder stand, the feet rest on the floor above the head. 

Sirsasana

Headstand

Advanced inversion in which the whole body balances on the crown with a little support from the forearms. 

Adho Mukha Vrksasana

Handstand

Advanced inversion in which the whole body balances on the hands with the arms extended, shaping and straight line from hands to feet. 

Viparita Karani

Reversed action pose

Inverted pose in which the body is supported by the shoulders and upper back and by the hands below the hips. 

Viparita Karani (restorative version)

Legs up the wall pose

Restorative inversion in which the upper body is completely resting on the floor and the legs are extended in a 90º angle with some support – like a wall – below them.