Bound Leg Archer’s Pose

Baddha Pada Akarna (BUH-duh PUH-duh AH-kuhr-nuh duh-nur-AHS-uh-nuh) Pose Type: seated, twist, binding Point: Urdhva or Antara Drishti (up to the sky)

ONE LEG STRAIGHT, ONE LEG BENT

Archer’s Pose Prep.

Akarna Dhanurasana Prep. (AH-kuhr-nuh duh-nur-AHS-uh-nuh) Modification: knee wrapping around the arm Pose Type: seated, mild Drishti Point: Urdhva or Antara Drishti (up to the sky)

Archer’s Pose

Akarna Dhanurasana (AH-kuhr-nuh duh-nur-AHS-uh-nuh) Modification: foot to the ear Pose Type: seated, forward bend Drishti Point: Bhrumadhye or Ajna (third eye, between the eyebrows)

Foot Behind the Head Pose

Eka Pada (EY-kuh PUH-duh sheer-SHAHS-uh-nuh) Also Known As: Foot Behind the Head Pose A (Eka Pada Shirshasana A) Modification: leg straight 1. palms to the floor by the hips 2. hands in Anjali (Hands in Prayer) Pose Type: seated Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Pose Dedicated to Skanda

Skandasana (skuhn-DAHS-uh-nuh) Also Known As: Foot Behind the Head Pose B (Eka Pada Shirshasana B) Pose Type: seated, forward bend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

ONE LEG STRAIGHT, ONE LEG BENT: TWISTS Easy Lord of the Fishes Pose Prep.

Sukha Prep. (SUK-uh muhts-yeyn-DRAHS-uh-nuh) Modification: one leg straight, arm wrapped around the bent knee Pose Type: seated, forward bend, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Easy Lord of the Fishes Pose

Sukha Matsyendrasana (SUK-uh muhts-yeyn-DRAHS-uh-nuh) Pose Type: seated, forward bend, twist, binding Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

ONE LEG STRAIGHT, ONE LEG BENT: KNEE TO THE CHEST

Pose Dedicated to Sage Marichi 1 & 2 Prep. 1 & 2 Prep. (muh-ree-CHYAHS-uh-nuh) Also Known As: Pose Dedicated to Sage Marichi A & C Prep. (Marichyasana A & C Prep.) Modification: arms parallel to the floor in front of the chest Pose Type: seated, forward bend Drishti Point: Hastagrai or Hastagre (hands)

Pose Dedicated to Sage Marichi 1 & 2 Prep.

Marichyasana 1 & 2 Prep. (muh-ree-CHYAHS-uh-nuh) Also Known As: Pose Dedicated to Sage Marichi A & C Prep. (Marichyasana A & C Prep.) Modification: both hands grabbing onto the foot of the straight leg Pose Type: seated, forward bend Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

Revolved Pose Dedicated to Sage Marichi 1 Prep.

Parivritta Marichyasana 1 Prep. (puh-ri-VRIT-tuh muh-ree-CHYAHS-uh-nuh) Modification: twisting to the inside of the bent knee, elbow to the knee Pose Type: seated, forward bend, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

ONE LEG STRAIGHT, ONE LEG BENT: KNEE TO THE CHEST—BINDING & TWIST

Pose Dedicated to Sage Marichi 1

Marichyasana 1 (muh-ree-CHYAHS-uh-nuh) Also Known As: Pose Dedicated to Sage Marichi A (Marichyasana A) Modification: 1. spine straight 2. half forward bend 3. full forward bend, nose to the shin Pose Type: seated, forward bend, binding Drishti Point: 1. Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) 2 & 3. Padhayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)

Pose Dedicated to Sage Marichi 2 Prep.

Marichyasana 2 Prep. (muh-ree-CHYAHS-uh-nuh) Also Known As: Pose Dedicated to Sage Marichi C (Marichyasana C) Modification: elbow over the bent knee Pose Type: seated, forward bend, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Pose Dedicated to Sage Marichi 2 Prep. Marichyasana 2 Prep. (muh-ree-CHYAHS-uh-nuh) Also Known As: Pose Dedicated to Sage Marichi C (Marichyasana C) Modification: grabbing onto the knee of the straight leg Pose Type: seated, forward bend, twist, binding Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) or Padhayoragrai or Padayoragre (toes/feet)

Pose dedicated to Sage Marichi 2

Marichyasana 2 (muh-ree-CHYAHS-uh-nuh) Also Known As: Pose Dedicated to Sage Marichi C (Marichyasana C) Pose Type: seated, forward bend, twist, binding Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

ONE LEG STRAIGHT & LIFTED, ONE LEG BENT Seated Revolved Upward One Hand to Foot Pose

Upavishta Parivritta Urdhva Eka Pada Hastasana (u-puh-VISH-tuh puh-ri-VRIT-tuh OORD-vuh EY-kuh PUH-duh huh-STAHS-uh-nuh) Also Known As: Upavistha Parivritta Urdhva Eka Pada Hastasana Modification: straight leg lifted, grabbing the foot with the opposite arm, other forearm on the floor Pose Type: seated, forward bend Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

One Leg Extended Full Lord of the Fishes Pose

Utthita Eka Pada Paripurna Matsyendrasana (UT-ti-tuh EY-kuh PUH-duh puh-ri-POOR-nuh muhts-yeyn-DRAHS-uh-nuh) Pose Type: seated, forward bend, twist, binding Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

ONE LEG STRAIGHT, OTHER LEG CROSSED OVER: FOREARM & ELBOW TO THE FLOOR Revolved Western Intense Stretch Pose Hand to Foot Side Infinity Pose

Parivritta Paschimottana Hasta Pada Parshva (puh-ri-VRIT-tuh puhsh-chi-mo-TAHN-uh HUH-stuh PUH-duh PAHRSH-vuh uh-nuhn-TAHS-uh-nuh) Also Known As: Revolved Seated Forward Bend Hand to Foot Side Infinity Pose Pose Type: seated, forward bend, twist Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)

Revolved Western Intense Stretch Pose Uneven Arms Upward Side Infinity Pose

Parivritta Paschimottana Vishama Hasta Urdhva Parshva Anantasana (puh-ri-VRIT-tuh puhsh-chi-mo-TAHN-uh VI-shuh-muh HUH-stuh OORD-vuh PAHRSH-vuh uh-nuhn-TAHS-uh-nuh) Also Known As: Revolved Seated Forward Bend Uneven Arms Side Infinity Pose Pose Type: seated, forward bend, twist Drishti Point: Angushtamadhye or Angustha Ma Dyai (thumbs), Nasagrai or Nasagre (nose)

Revolved Western Intense Stretch Pose Bound Arms Upward Side Infinity Pose

Parivritta Paschimottana Baddha Hasta Urdhva Parshva Anantasana (puh-ri-VRIT-tuh puhsh-chi-mo-TAHN-uh BUH-duh HUH-stuh OORD-vuh PAHRSH-vuh uh-nuhn-TAHS-uh-nuh) Also Known As: Revolved Seated Forward Bend Bound Arms Upward Side Infinity Pose Modification: arms wrapped around the foot, elbows toward the floor Pose Type: seated, forward bend, twist Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

ONE LEG STRAIGHT, OTHER LEG CROSSED OVER: SIDE & BACKBEND

Upward Side Infinity Pose

Urdhva Parshva Anantasana (OORD-vuh PAHRSH-vuh uh-nuhn-TAHS-uh-nuh) Modification: top leg crossed over, outside edge of the foot to the floor 1. looking to the side 2. head rolling back Pose Type: 1. seated, side bend, twist 2. seated, side bend, twist, backbend Drishti Point: 1. Hastagrai or Hastagre (hands), Padhayoragrai or Padayoragre (toes/feet) 2. Bhrumadhye or Ajna Chakra (third eye, between the eyebrows) 1. 2. HALF COW FACE POSE: FORWARD BEND & SIDE BEND

Half Cow Face Western Intense Stretch Pose Prep.

Ardha Gomukha Prep. (UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: One-Legged Cow Face Western Intense Stretch Pose (Eka Pada Gomukha Paschimottanasana), Half Cow Face Seated Forward Bend Modification: half forward bend Pose Type: seated, forward bend Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)

Half Cow Face Western Intense Stretch Pose

Ardha Gomukha Paschimottanasana (UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: One-Legged Cow Face Western Intense Stretch Pose (Eka Pada Gomukha Paschimottanasana), Half Cow Face Seated Forward Bend Modification: 1. grabbing onto the wrist, chin to the knee 2. chin to the knee, arms straight, palms down in front of the foot Pose Type: seated, forward bend Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose)

Revolved Sideways Half Cow Face Western Intense Stretch Pose

Parivritta Parshva Ardha Gomukha Paschimottanasana (puh-ri-VRIT-tuh PAHRSH-vuh EY-kuh PUH-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: Revolved Sideways One-Legged Cow Face Western Intense Stretch Pose (Parivritta Parshva Eka Pada Gomukha Paschimottanasana), Revolved Sideways Half Cow Face Seated Forward Bend Modification: top leg straight Pose Type: seated, forward bend, side bend, twist Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Hastagrai or Hastagre (hands), Parshva Drishti (to the right), Parshva Drishti (to the left)

Revolved Hand to Foot Sideways Half Cow Face Western Intense Stretch Pose

Parivritta Hasta Pada Parshva Ardha Gomukha Paschimottanasana (puh-ri-VRIT-tuh HUH-stuh PUH-duh PAHRSH-vuh UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: Revolved Hand to Foot Sideways One-Legged Cow Face Western Intense Stretch Pose (Parivritta Hasta Pada Parshva Eka Pada Gomukha Paschimottanasana), Revolved Hand to Foot Sideways Half Cow Face Seated Forward Bend Modification: bottom leg straight, looking up to the sky Pose Type: seated, forward bend, twist Drishti Point: Urdhva or Antara Drishti (up to the sky)

HALF COW FACE POSE: LEG LIFTED

Upward Half Cow Face Western Intense Stretch Pose Urdhva Ardha Gomukha Paschimottanasana (OORD-vuh UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: Upward One-Legged Cow Face Western Intense Stretch Pose (Urdhva Eka Pada Gomukha Paschimottanasana), Upward Half Cow Face Seated Forward Bend Modification: bottom leg straight, grabbing onto the foot Pose Type: seated, forward bend, core Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Urdhva or Antara Drishti (up to the sky)

Upward Half Cow Face Western Intense Stretch Pose

Urdhva Ardha Gomukha Paschimottanasana (OORD-vuh UHR-duh GO-muk-uh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: Upward One-Legged Cow Face Western Intense Stretch Pose (Urdhva Eka Pada Gomukha Paschimottanasana), Upward Half Cow Face Seated Forward Bend Modification: top leg straight, grabbing onto both feet Pose Type: seated, forward bend, core Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

ONE LEG STRAIGHT, ONE LEG BENT: SHOULDER TO THE BACK OF THE KNEE

Sundial Pose 2

Surya Yantrasana 2 (SOOR-yuh yuhn-trahn-AHS-uh-nuh) Pose Type: seated, forward bend Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sundial Pose 1

Surya Yantrasana 1 (SOOR-yuh yuhn-trahn-AHS-uh-nuh) Pose Type: seated, twist Drishti Point: Urdhva or Antara Drishti (up to the sky)

Upward Bound Hands Sundial Pose 1 Urdhva Baddha Hasta Surya Yantrasana 1 (OORD-vuh BUH-duh HUH-stuh SOOR-yuh yuhn-trahn-AHS-uh-nuh) Pose Type: seated, twist, binding Drishti Point: Urdhva or Antara Drishti (up to the sky)

Downward Bound Hands Sundial Pose 1

Adho Baddha Hasta Surya Yantrasana 1 (uh-DO BUH-duh HUH-stuh SOOR-yuh yuhn-trahn-AHS-uh-nuh) Pose Type: seated, forward bend, binding Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

ONE LEG STRAIGHT, ONE LEG BENT: HALF LOTUS & BINDING

Half Bound Lotus Western Intense Stretch Pose Prep.

Ardha Baddha Padma Paschimottanasana Prep. (UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: Half Bound Lotus Seated Forward Bend Prep. Modification: arm extended to the sky Pose Type: seated, binding Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Half Bound Lotus Western Intense Stretch Pose

Ardha Baddha Padma Paschimottanasana (UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: Half Bound Lotus Seated Forward Bend Modification: 1. half forward bend 2. full forward bend Pose Type: seated, forward bend, binding Drishti Point: Padhayoragrai or Padayoragre (toes/feet), Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

ONE LEG STRAIGHT, ONE LEG BENT: HALF LOTUS, TWISTS & BINDING

Revolved Half Bound Lotus Western Intense Stretch Pose

Parivritta Ardha Baddha Padma Paschimottanasana (puh-ri-VRIT-tuh UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh) Also Known As: Revolved Half Bound Lotus Seated Forward Bend and Half Lord of the Fishes Pose (Ardha Matsyendrasana) Modification: grabbing onto the big toe Pose Type: seated, forward bend, twist, binding Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Half Lord of The Fishes Pose 2

Ardha Matsyendrasana 2 (UHR-duh muhts-yeyn-DRAHS-uh-nuh) Also Known As: Sage Warrior Bharadvaja Prep. ( Prep.) Modification: 1. looking toward the foot 2. looking over the shoulder Pose Type: seated, forward bend, twist, binding Drishti Point: 1. Padhayoragrai or Padayoragre (toes/feet) 2. Parshva Drishti (to the right), Parshva Drishti (to the left)

ONE LEG STRAIGHT, ONE LEG BENT: HALF LOTUS—LEG LIFTED

Half Lotus Extended Hand to Big Toe Pose in Infinity Pose

Ardha Padma Utthita Hasta Padangusthasana in Anantasana (UHR-duh PUHD-muh UT-ti-tuh HUH-stuh puhd-ahng-goosh-TAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh) Pose Type: seated, mild backbend Drishti Point: Urdhva or Antara Drishti (up to the sky), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Half Lotus Extended Revolved Hand to Foot Pose in Infinity Pose

Ardha Padma Utthita Parivritta Pada Hastasana in Anantasana (UHR-duh PUHD-muh UT-ti-tuh puh-ri-VRIT-tuh PUH-duh huh-STAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh) Modification: grabbing onto the foot on the opposite side Pose Type: seated, mild backbend, forward bend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

ONE LEG STRAIGHT, ONE LEG BENT: HALF LOTUS & BACKBEND—BINDING

Half Lotus Upward Infinity Pose

Ardha Padma Urdhva Anantasana (UHR-duh PUHD-muh OORD-vuh uhn-uhnt-AHS-uh-nuh) Pose Type: seated Drishti Point: Urdhva or Antara Drishti (up to the sky), Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)