Bound Leg Archer’s Pose Baddha Pada Akarna Dhanurasana (BUH-duh PUH-duh AH-kuhr-nuh duh-nur-AHS-uh-nuh) Pose Type: seated, twist, binding Drishti 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 backbend 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 Chakra (third eye, between the eyebrows) Foot Behind the Head Pose Eka Pada Shirshasana (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 Mudra (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 Matsyendrasana 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. 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: 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 Anantasana (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 Paschimottanasana 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