Yoga and Mobility

96 flashcards by MentisLibrary

Poses by their Sanskrit and English names, what each one opens, and how to align it. Plus breathing practices, the major styles, and the mobility science behind why stretching works.

Which pose forms an inverted V, with hands and feet on the mat and the hips lifted high?

Downward Facing Dog

Which pose is a simple upright stand with the feet together, arms at the sides, and the body actively engaged?

Mountain Pose

Which balancing pose places one foot on the opposite inner thigh or calf with the hands at the heart or overhead?

Tree Pose

Which pose has the front knee bent, the back foot turned in, the hips facing forward, and both arms reaching overhead?

Warrior I

Which pose has the front knee bent, the torso upright and facing sideways, and the arms extended in opposite directions?

Warrior II

Which balancing pose has the body in a single horizontal line over one standing leg with the arms reaching forward?

Warrior III

Which pose has straight legs in a wide stance, one hand reaching down toward the front shin or floor and the other reaching to the ceiling?

Triangle Pose

Which pose bends the front knee and rests the forearm on the thigh while the top arm reaches over the ear?

Extended Side Angle

Which balancing pose has one hand on the floor, the top leg lifted parallel to the mat, and the chest turned open?

Half Moon Pose

Which pose looks like sitting into an invisible chair with the arms reaching overhead?

Chair Pose

Which forward bend has the feet together, the torso folding over straight legs, and the hands toward the floor?

Standing Forward Fold

Which pose steps the feet wide apart and folds the torso down between them?

Wide-Legged Forward Fold

Which pose wraps one arm under the other and one leg around the other while standing on a bent supporting leg?

Eagle Pose

Which balancing pose holds the back foot behind the body while the chest and opposite arm reach forward?

Dancer Pose

Which deep squat has the feet close together, hips low, and elbows pressing the knees apart?

Garland Pose

Which low lunge drops the back knee to the mat and reaches the arms overhead?

Low Lunge

Which pose is a straight body held on the hands and toes with the shoulders over the wrists?

Plank Pose

Which pose lowers from plank with the elbows tucked and the body hovering just above the mat?

Four-Limbed Staff Pose or Chaturanga

Which prone backbend lifts the chest with the elbows bent and the tops of the feet on the mat?

Cobra Pose

Which backbend straightens the arms fully and lifts the thighs off the mat with the tops of the feet pressing down?

Upward Facing Dog

Which prone pose lifts the chest, arms, and legs off the mat at once like a flying shape?

Locust Pose

Which prone backbend has the hands holding the ankles and the chest and thighs lifting into a curved shape?

Bow Pose

Which gentle prone backbend rests on the forearms with the elbows under the shoulders?

Sphinx Pose

Which pose lies on the back with the feet planted, hips lifted, and hands often clasped underneath?

Bridge Pose

Which deep backbend pushes up from the hands and feet into a full arch?

Wheel Pose or Upward Bow

Which kneeling backbend reaches the hands back toward the heels with the hips pressing forward?

Camel Pose

Which pose lies on the back with the knees drawn wide and the hands holding the outer feet?

Happy Baby

Which seated pose holds the legs lifted in a V shape balanced on the sit bones?

Boat Pose

Which arm balance rests the knees on the backs of the upper arms with the feet lifted off the mat?

Crow Pose

Which pose balances on one hand and the outer edge of one foot with the body in a straight line?

Side Plank