CORE YOGA POSES

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CORE YOGA POSES:
A strong core allows for stability and strength and forms the foundation for life on and off our yoga mat. In addition to improving posture and toning our muscles, developing a strong core will help prevent injury by strengthening the psoas, abdominal organs and lumbar spine. A strong core will allow you overcome many physical limitations allowing you to execute your yoga practice with grace and ease.


Yoga-Pose-One-Legged-Unsupported-Boat-Pose-Eka-Pada-Niralamba-Navasana

One-Legged Unsupported Boat Pose

Eka Pada Niralamba Navasana

(EY-kuh PUH-duh nir-AH-luhm-buh nah-VAHS-uh-nuh)
Modification: one leg straight; one knee bent toward the chest, foot off the floor
Pose Type: core, seated
Drishti Point: Padayoragrai or Padayoragre (toes/feet)


Yoga-Pose-Revolved-Boat-Pose-Parivritta-Navasana

Revolved Boat Pose

Parivritta Navasana

(puh-ri-VRIT-tuh nah-VAHS-uh-nuh)
Modification: one leg over the shoulder, both legs straight
Pose Type: core, seated, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)


Yoga-Pose-Upward-One-Legged-Half-Bound-Lotus-Western-Intense-Stretch-Pose-Urdhva-Eka-Pada-Ardha-Baddha-Padma-Paschimottanasana

Upward One-Legged Half Bound Lotus Western Intense Stretch Pose

Urdhva Eka Pada Ardha Baddha Padma Paschimottanasana

(OORD-vuh EY-kuh PUH-duh UHR-duh BUH-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Bound Lotus Seated Forward Bend
Pose Type: core, seated, forward bend, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)


Yoga-Pose-Six-Triangles-Pose-Shatkonasana

Six Triangles Pose

Shatkonasana

(shuht-ko-NAHS-uh-nuh)
Modification: top foot on the bottom knee, fingertips to the temples, elbow toward the top knee
Pose Type: core, seated, twist
Drishti Point: Nasagrai or Nasagre (nose)


Yoga-Pose-Abdominal-Lift-Upward-Facing-Western-Intense-Stretch-Jathara-Urdhva-Mukha-Paschimottanasana

Abdominal Lift Upward Facing Western Intense Stretch

Jathara Urdhva Mukha Paschimottanasana

(JAH-tuh-ruh OORD-vuh MUK-uh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Abdominal Lift Upward Forward Bend
Modification: head lifted off the floor, forehead to the shins
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)


Yoga-Pose-Boat-Pose-Navasana

Boat Pose

Navasana

(nah-VAHS-uh-nuh)
Pose Type: core, seated
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)
Variation: arms straight and parallel to the floor, knees bent, shins parallel to the floor


Yoga-Pose-Reclining-Abdominal-Lift-Pose-Dedicated-to-Garuda-Supta-Jathara-Garudasana

Reclining Abdominal Lift Pose Dedicated to Garuda

Supta Jathara Garudasana

(SUP-tuh JAH-tuh-ruh guh-ru-DAHS-uh-nuh)
Pose Type: core, supine
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)


Yoga-Pose-Unsupported-Abdominal-Lift-Lotus-Pose-Niralamba-Jathara-Padmasana

Unsupported Abdominal Lift Lotus Pose

Niralamba Jathara Padmasana

(nir-AH-luhm-buh JAH-tuh-tuh puhd-MAHS-uh-nuh)
Modification: arms extended in front, knees to the forearms
Pose Type: core, supine
Drishti Point: Nasagrai or Nasagre (nose)


Yoga-Pose-Upward-Facing-Supported-Western-Intense-Stretch-Urdhva-Mukha-Salamba-Paschimottanasana

Upward Facing Supported Western Intense Stretch

Urdhva Mukha Salamba Paschimottanasana

(OORD-vuh MUK-uh SAH-luhm-buh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward Facing Seated Forward Bend
Modification: arms reaching to the front, fingertips to the floor, forehead to the shins
Pose Type: core, seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)


Yoga-Pose-Upward-One-Legged-Half-Lotus-Western-Intense-Stretch-Pose-Urdhva-Eka-Pada-Ardha-Padma-Paschimottanasana

Upward One-Legged Half Lotus Western Intense Stretch Pose

Urdhva Eka Pada Ardha Padma Paschimottanasana

(OORD-vuh EY-kuh PUH-duh UHR-duh PUHD-muh puhsh-chi-mo-tahn-AHS-uh-nuh)
Also Known As: Upward One-Legged Half Lotus Seated Forward Bend
Modification: grabbing onto the foot, nose to the shin
Pose Type: core, seated, forward bend
Drishti Point: Padayoragrai or Padayoragre (toes/feet) or Nasagrai or Nasagre (nose)


 

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