yoga asanas North Seattle College（瑜伽体式北西雅图大学）.pdfVIP

Yoga Asanas Yoga asanas, or poses, are the predominant physical activities associated with yoga. Asanas are completed while standing, seated, lying supine (face side up), on “all fours” lying prone (face side down), and while in an inverted position (head below the feet). Below is a list of poses worked during the course, minus inversions, along with web links directing the student to online resources with pictures. By the end of the course students will be able to identify these poses. Standing Poses Mountain (Tadasana) – Standing, feet hip width apart, weight equally distributed, arms extended at sides, palms facing forward Tree (Vrksasana) – Standing on one leg, with other leg bent at knee, foot on the inside of the standing leg, arms overhead Triangle ( Trikonasana) – Standing, wide stance, one foot pointing to side, the other pointing slightly inward from 90 degrees; arms extend out to sides; use obliques to tilt upper body toward leg pointed to side; keep hips open; repeat, other side Revolved Triangle (Parivrtta Trikonasana) – Standing, wide stance, feet same position as Triangle; arms extended out to sides; rotate torso to face the back; use obliques to tilt upper body toward leg pointed to side; repeat other side Warrior I (Virabhadrasana I) – Basic lunge position, rear foot turned out, torso facing direction of front leg, arms extended Warrior II (Virabhadrasana II) – Basic lunge position, rear foot turned out, arms extended at each shoulder Warrior III (Virabhadrasana III) – Standing on one leg, bent at hip, other leg extended parallel to floor, both arms extended parallel to floor Chair (Utkatasana) – Standing, feet hip width apart, weight equally distributed, hips and knees flexed as if sitting in chair, arms extended overhead, outside of ears Downward Facing Dog (Adho Mukha Svanasana) – Feet hip width apart, trunk flexed, ar