100 Yoga Poses Poster

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100 Yoga Poses Poster 1. Staff Pose 2. High Lunge Twist 3. Warrior 3 4. Reverse Table top 5. Diamond 6. Twisting Boat Pose 7. Seated one leg forward fold 8. Revolved Triangle 9. Reclining hero 10. Pigeon (forward) 11. Pigeon (Back) 12. Child’s Pose 13. Revolved Side angle 14. Cow Pose 15. Side Plank one 16. Fire Log Pose 17. Reclining hero (deep recline) 18. Cobra Pose 19. Thunderbolt twist 20. Low Lunge 21. Lizard Pose 22. Plow Pose (extended) 23. Side angle pose 24. Shoulder stand 25. Fish Pose 26. Wheel Pose 27. Tabletop pose 28. Headstand 29. Half moon pose 30. Headstand 3 31. Headstand 4 32. Eagle Pose 33. Balancing Star 34. Standing split 35. Balancing butterfly 36. Boat Pose 37. Eight-angle pose 38. Chair pose 39. Forearm stand split 40. Warrior 1 41. Warrior 2 42. Bound Lotus 43. Dolphin Pose 44. DWI Pada Sirsasana 45. Wide legged forward fold 46. Half lord of fishes 47. Happy Baby Pose 48. Handstand scorpion 49. Corpse Pose 50. Lifted thunderbolt 51. Bridge pose 52. Low squat 53. Full cobra 54. Hero Pose 55. Three legged dog pose 56. Butterfly 57. Bow pose 58. Seated two leg forward fold 59. Revolved half moon pose 60. Easy seat 61. Standing side stretch 62. Extended side angle 63. Cat pose 64. Eagle ( forward fold) 65. Lotus Pose 66. Side Plank 67. Cow face pose 68. Camel pose 69. Downward dog 70. Thunderbold twist (fly away) 71. Plow pose 72. Peaceful warrior pose 73. Deafs mans pose 74. Pigeon Pose 75. Crow pose 76. Mountain pose 77. Wheel pose (extended) 78. Tree Pose 79. Headstand 2 80. Triangle pose 81. Dancers pose 82. Balancing straddle 83. Seated wide leg straddle 84. Standing head to toe balance 85. Superhero pose 86. Headstand bow 87. Plank pose 88. Firefly pose 89. High Lunge 90. Goddess pose 91. Embryo pose 92. Forearm side plank 93. Shoulder pressing pose 94. Viparita Karani 95. Sleeping yogi pose 96. The half happy baby pose 97. Sage pose 98. Standing forward bend 99. Dancer split 100. Reclining butterfly pose .

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Level 1 Asanas
LEVEL 1 ASANAS Standing Poses Tadasana (Mountain Pose) Vrksasana (Tree Pose) Virabhadrasana II (Warrior Pose 2) Utthita Parsvakonasana (Extended Lateral Flank Stretch) Utthita Trikonasana (Extended Triangle Pose) Virabhadrasasana (Warrior Pose 1) Uttanasana (Standing Forward Bend) Prasarita Padottanasana (Extended Leg Stretch) Parsvottanasana (Intense Side Stretch) Seated Poses Vajasana (Thunderbolt Pose) Virasana (Hero Pose) Sukhasana (Comfortable Seated Pose) Dandasana (Staff Pose) Upavista Konasana (Seated Angle Pose) Baddha Konasana (Bound Angle Pose) Forward Bends Paschimottanasa (Intense Seated Back Stretch) Supta Padangusthasana (Reclining Leg Stretch) Twists Sukhasana Twist (Easy Cross Leg Twists) Bharadvasjasana (Chair Twist) Bharadvasjasana I (Seated Twist) Jathara Parivartanasana ( Supine Adominal Twists) Crocodile Twists Maricyasana III LEVEL 1 ASANAS Hip Openers Supta Padangusthasana II (Reclining Leg Stretch 2) Judith’s Hip Opener Gomukhasana (Face of the Cow Pose) Arm Work Adho Mukha Svanasana (Downward Facing Dog Pose) Plank Pose Chaturanga Dandasana (Four Point Staff Pose) Half Handstand Simple Backbends Passive Chest Opener (Lie over a rolled up blanket) Setu Bandha Sarvangasana (Bridge Pose) Ustrasana (Camel Pose) Restorative Poses Supported Uttanasana (Forward bend with head on block - or buttocks on wall) Supported Adho Mukha Svanesana (Dog Pose with head support) Supported Setu Bandha Sarvangasana (Bridge Pose with block under sacrum) Supta Virasana (Reclining Bound Pose) Supta Baddha Konasana (Reclining Bound Angle Pose) Viparita Karani (Two blankets under hips- legs up wall) Savasana (Corpse Pose).
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Home Workout
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Yoga Asana Pictures
! ! Padmasana – Lotus Pose Sukhasana – Easy Pose ! ! Ardha Padmasana – Half Lotus Pose Siddhasana – Sage or Accomplished Pose ! ! Vajrasana –Thunderbolt Pose Virasana – Hero Pose ! ! Supta Padangusthasana – Reclining Big Toe Pose Parsva supta padangusthasana – Side Reclining Big Toe Pose ! ! Parrivrtta supta padangusthasana – Twisting Reclining Big Toe Pose Jathara parivartanasana – Stomach Turning Pose ! ! Savasana – Corpse Pose Supta virasana – Reclining Hero Pose ! ! ! Tadasana – Mountain Pose Urdhva Hastasana – Upward Hands Pose Uttanasana – Intense Stretch or Standing Forward Fold ! ! Vanarasana – Lunge or Monkey Pose Adho mukha dandasana – Downward Facing Staff Pose ! ! Ashtanga namaskar – 8 Limbs Touching the Earth Chaturanga dandasana – Four Limb Staff Pose ! ! Bhujangasana – Cobra Pose Urdvha mukha svanasana – Upward Facing Dog Pose ! ! Adho mukha svanasana - Downward Facing Dog Pose Trikonasana – Triangle Pose ! ! Virabhadrasana II – Warrior II Pose Utthita parsvakonasana – Extended Lateral Angle (Side Flank) ! ! Parivrtta parsvakonasana – Twisting Extended Lateral Angle (Side Flank) Ardha chandrasana – Half Moon Pose ! ! ! Vrksasana – Tree Pose Virabhadrasana I – Warrior I Pose Virabhadrasana III – Warrior III Pose ! ! Prasarita Paddottasana – Expanded/Spread/Extended Foot Intense Stretch Pose Parsvottanasana – Side Intense Stretch Pose ! ! ! Utkatasana– Powerful/Fierce Pose or Chair Pose Uttitha hasta padangustasana – Extended Hand Big Toe Pose Natarajasana – Dancer’s Pose ! ! Parivrtta trikonasana- Twisting Triangle Pose Eka
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The Bench Press Fly's
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Glossary of Asana Terms & Basic Sanskrit Terms Sanskrit to English
Glossary of Asana Terms & Basic Sanskrit Terms Sanskrit to English Sanskrit Asana Name English Asana Name A Adho Mukha Svanasana Downward-Facing Dog Pose Anjaneyasana Low Lunge Ardha Baddha Padma Paschimottanasana Half Bound Lotus Posterior Intense Extension Pose Ardha Padmasana Half Lotus Pose Ardha Chandrasana Half Moon Pose Ardha Navasana Half Boat Pose Ardha Salabhasana Half Locust Post Ashva Sanchalasana High Lunge Pose B Baddha Konasana Bound Ankle Pose Baddhanguliasana Bound Arm Pose Balasana Child’s Pose Bharadvajasana 1 Pose dedicated to the Sage Bharadvajasana Bhujangasana Cobra Pose Bidalasana Cat/Cow Pose C Chaturanga Dandasana Four Limb Staff Pose D Dandasana Staff Pose Dolphin Asana Dolphin Pose E Elbow Dog Asana Elbow Dog Pose G Garudasana Eagle Pose Gomukhasana - standing variation–arms only Cow Face Pose H Halasana Plow Pose Horse Asana Horse Pose J Janu Sirsasana Head to Knee Pose Jathara Parivartanasana 1 Revolved Stomach Pose 1 K Kurmasana Tortoise Pose L Lunge with External Rotation Lunge with External Rotation M Maha Mudrasana Noble Closure Pose Maricyasana III Pose dedicated to the Sage Maricyasana Matsyasana Fish Pose P Padmasana Lotus Pose Padottanasana Parighasana Gate Pose Paripurna Navasana Full Boat Pose Paripurna Salabhasana Full Locust Pose Parivritta Parsvakonasana Revolved Lateral Side Angle Pose Parivritta Trikonasana Revolved Triangle Pose Parsvakonasana Lateral Side Angle Pose Parsvottanasana Lateral Intense Extension Pose Paschimottanasana Posterior Extension Pose Phalakasana Plank Pose Prasarita Padottanasana
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Exercise of the Month: Reverse Dumbbell
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Forearms Sets Reps Weight Top Forearm Lifts Bottom Forearm Lifts
Forearms Sets Reps Weight *(Top Forearm Lift) 3 8 to 10 or 12 to 15 *(Top Forearm Lift) 3 8 to 10 or 12 to 15 *(Bottom Forearm Lift) 3 8 to 10 or 12 to 15 *(Bottom Forearm Lift) 3 8 to 10 or 12 to 15 (Dual Forearm Lift) (Optional) 3 12 to 15 Pick Your Lifts From Below: Top Forearm Lifts Reverse EZ Bar Curls Reverse Straight Bar Curls Reverse Wrist Curls Dumbbell Reverse Wrist Curls Hammer Curls (seated or standing) Preacher Hammer Curls Bottom Forearm Lifts Wrist Curls Behind-the-Back Wrist Curls Dumbbell Wrist Curls Bench Wrist Curls Bench Dumbbell Wrist Curls Dual Forearm Lift Dumbbell Twists Notes: *-You Should Reverse the Order and do Bottom Forearms First Every Other Cycle Chest Sets Reps Weight *Upper Chest Press 3 8 to 10 *Mid Chest Press 3 8 to 10 Lower Chest Lift 3 8 to 10 *Upper Chest Fly 3 12 to 15 *Mid Chest Fly 3 12 to 15 Lower Chest Fly 3 12 to 15 Pick Your Lifts From Below: Upper Chest Presses Incline Bench Press Incline Dumbbell Press Machine Incline Press Mid Chest Presses Bench Press Dumbbell Bench Press Machine Bench Press Lower Chest Lifts Decline Bench Press Decline Dumbbell Press EZ Bar Pull-Overs Dumbbell Pull-Overs Decline Machine Press Upper Chest Flies Incline Dumbbell Flies Incline Cable Flies Standing Cable Flies Mid Chest Flies Dumbbell Flies Cable Flies Machine Flies Lower Chest Flies Decline Dumbbell Flies Standing Cable Flies Back Sets Reps Weight Back Lift 3 8 to 10 Back Lift 3 8 to 10 Lat Lift 3 8 to 10 Lat Lift 3 8 to 10 Lower Back Lift 3 12 to 15 Pick Your Lifts From Below: Back Lifts Dead Lifts Seated
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Asanas for Emotional Stability
267-270_LightLife_BMprep 8/18/05 1:16 PM Page 267 Asanas for Emotional Stability he following asanas will help you to develop emotional sta- Tbility. When the given sequence is followed, they relax a person totally. The arrows show the right direction to extend and expand in the asana. For detailed step-by-step directions on how to perform each asana, please see my earlier book, Light on Yoga. I also rec- ommend that you learn the practice under the guidance of an expe- rienced and qualified teacher. It is important to do the practices correctly and precisely to receive the desired benefits and to avoid any harm. 1. Adho Mukha Svanasana 2. Uttanasana (resting the (resting the head on support): head on the chair and head down Stay for 2 to 3 minutes. with the shoulders resting on two high stools): Stay for 3 to 5 minutes. 267 267-270_LightLife_BMprep 8/18/05 1:16 PM Page 268 3. Shirsasana (using ropes): 4. Viparita Dandasana Stay as long as you feel (on two stools): comfortable. Stay for 3 to 5 minutes. 5. Sarvangasana (on a chair): 6. Niralamba Sarvangasana Stay for 5 to 10 minutes. (resting the shoulders on support): Stay for 5 minutes. 7. Niralamba Halasana (knees 8. Setubandha Sarvangasana or thighs resting on a stool): (on a bench): Stay for 10 minutes. Stay for 5 to 10 minutes. ASANAS FOR EMOTIONAL STABILITY 268 267-270_LightLife_BMprep 8/18/05 1:16 PM Page 269 9. Viparita Karani in Sarvangasana 10. Paschimottanasana (head (here shown resting on two resting on a bolster): Stay bolsters): Stay for 5 minutes.
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Guidelines for Returning to Weightlifting Following Shoulder Surgery
Guidelines for Returning to Weightlifting Following Shoulder Surgery Before initiating any type of weight training, you must have full range of motion of the shoulder and normal strength of the rotator cuff and scapular muscle groups. Your motion and strength should be tested by COLUMBIA UNIVERSITY your surgeon before beginning any weightlifting regimen. CENTER FOR SHOULDER, ELBOW AND SPORTS The following illustrates the approximate time table for beginning MEDICINE weight training following your particular surgery: Rotator Cuff Repair: 6 months Christopher S. Ahmad, MD Bankart Repair: 3 months Office (212) 305-5561 Labrum Repair: 4-6 months Fax (212) 305-4040 Arthroscopic Subacromial Decompression: 4-6 months Louis U. Bigliani, MD When beginning a weight training program, you should start with low Office (212) 305-5564 weights and with 3 sets of 15-20 repetitions. The high repetition sets Fax (212) 305-0999 will ensure that the weights you are using are not too heavy. NEVER perform any weightlifting exercise to the point of muscle failure. Edwin Cadet, MD Muscle failure occurs when the muscle is no longer able to provide the Office (212) 305-4626 energy necessary to contract and move the joints involved in the Fax (212) 305-4040 particular exercise. When muscle failure occurs, the risk for joint, muscle and tendon injuries is greatly increased. William N. Levine, MD Office (212) 305-0762 Exercises to AVOID: Fax (212) 305-4040 1. Triceps Dips 2. Chest Flies Appointment Scheduling 3. Pull-downs behind the neck (212) 305-4565 4. Wide grip bench press 5. Triceps press overhead Mailing Address: th 6.
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Intermediate Summer Workout
Intermediate Summer Workout Goals for mile times 7-10 minutes, 2 miles 14-20 minutes, 3 miles 21-30 minutes Resource for explanation of each task: “Exercise Descriptions” document. Resource website for demonstrations of exercises: www.crossfit.com Week One Monday - 8-min mile (see “Exercises Descriptions” document) - 5 25yd sprints backward - Mountain climbers 3x10 (right and left equals 1) - Donkey kicks 3x15 - Fire hydrants 3x15 - 150 abs continuous sets of 25 (see list for options) - 40 push-ups sets of 10 (see list for options) - Supermans 3x10 - Stretch Tuesday - 2 mile run - Dips 3x10 - 3-way shoulders (3 sets) - Upright rows 3x10 - 150 abs continuous sets of 25 (see list for options) - 40 push-ups sets of 10 (see list for options) - Supermans 3x10 - Stretch Wednesday (Plyometric) - Jog half-mile warm-up - Dynamic warm-up (see “Exercise Descriptions” document) - 5 hill sprints backwards - 2 full field suicides (down and back is one) - Tuck jumps 3x5 (minimal ground contact) - Broad jumps 3x5 (greatest distance, minimal ground contact) - Single leg hops 3x5 each leg (greatest distance, minimal ground contact) - Jog 1mile easy cool down - 150 abs continuous sets of 25 (see attached for options) - 40 push-ups sets of 10 (see list for options) - Back extensions with ball 3x15 3 directions - Stretch Week 1 continued Thursday - Run 2 miles - 150 abs continuous sets of 25 (see list for options) - 8 count body builders 3x10 - Half push-ups 3x20 seconds - Supermans 3x10 - 40 push-ups sets of 10 (see list for options) - Straight leg raises
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