යෝග ඉරියව්, පැහැදිලිව විස්තර කර ඇත

Box Pose

Chakravakasanaचक्रवाकासन

Box Pose is a hands-and-knees position that can serve as a base for gentle movement. Place padding under the knees, keep the wrists comfortable, and use fists or forearm support if hands-flat positioning is unsuitable.

Camel Pose

Ushtrasanaउष्ट्रासन

Camel Pose is a kneeling backbend that can be practiced with the hands on the hips and only a small chest lift. Reaching for the heels is optional; keep the neck neutral and avoid pushing the lower back into a deep arch.

Cat Pose

Marjariasanaमार्जरीआसन

Cat Pose is a hands-and-knees spinal movement in which the back rounds gently. Move with the breath only if that feels natural, keep the neck comfortable, and reduce the range or use a chair if wrists or knees are sensitive.

Cow Pose

Bitilasanaबितिलासन

Cow Pose is a hands-and-knees movement that gently opens the front of the torso while the spine moves toward a mild arch. Keep the range small, avoid throwing the head back, and use chair support if kneeling or wrists are uncomfortable.

Dolphin Pose

Shishumarasanaशिशुमारासन

Dolphin Pose is a forearm-supported posture with the hips lifted. Keep the head off the floor, bend the knees, and use a wall or chair if needed; do not treat it as a headstand entry drill without qualified instruction.

Adho Mukha Svanasana (පහළට මුහුණලා සිටින බල්ලා)

Adho Mukha Shvanasanaअधोमुखश्वानासन

පහළට මුහුණලා සිටින බල්ලා යනු ප්‍රතිලෝම V හැඩයේ බර උසුලන යෝගා ඉරියව්වකි. උකුල් පිටුපසට ගමන් කරන විට අත් සහ පාද බිමට තද කරන්න; විලුඹ පහළට බල නොකර කොඳු ඇට පෙළ දිගු විය හැකි නිසා දණහිස් නැමිය හැක.

Eight-Point Pose

Ashtangasanaअष्टाङ्गासन

Eight-Point Pose is commonly taught as a prone lowering position with several body points supported. The neck and shoulders should not bear sudden load; use a knees-down alternative and learn the specific transition from a qualified teacher.

Humble Flamingo

Humble Flamingo is a contemporary name used for a bound balance variation, but the exact form is not standardized by the catalog entry. Verify the intended pose with its source teacher; do not attempt a binding balance from a name alone.

Gate Pose

Parighasanaपरिघासन

Gate Pose is a kneeling side stretch with one leg extended to the side. Pad the kneeling leg and keep the extended foot grounded; rest a hand on the thigh or a chair rather than reaching beyond a comfortable range.

Horse Pose

Vatayanasanaवातायनासन

Vatayanasana is catalogued as Horse Pose and may involve a half-lotus leg position with a standing or kneeling balance. The name and form need source verification; do not force the knee or attempt the full balance without qualified instruction.

Lizard Pose

Uttana Pristhasanaउत्तानपृष्ठासन

Lizard Pose is a low-lunge variation with the front foot outside the hands. Keep the back knee padded and use blocks or a chair; the front knee need not open widely and the forearms do not need to reach the floor.

Lunge Pose

Lunge Pose is a general label for several forward and low-lunge shapes. Use padding under a kneeling knee, keep the front foot stable, and choose a hand support; confirm which lunge variation a class or source intends.

Crooked Monkey

Crooked Monkey is a contemporary pose name with differing descriptions across classes. Confirm the intended shape with its source, keep the knees and shoulders supported, and do not rely on the name alone for a specific technique.

Pigeon Pose

Kapotasanaकपोतासन

Kapotasana is catalogued as Pigeon Pose and may refer to a deep kneeling backbend, unlike the supported Half Pigeon hip stretch. Confirm the intended version and do not attempt a deep backbend from text alone.

Plank Pose

Phalakasanaफलकासन

Plank Pose is a supported posture with the hands and feet on the floor and the body held in a long line. Begin with knees down or hands on a wall; keep the breath moving and stop before the shoulders, wrists, or back become strained.

Upward Plank

Purvottanasanaपूर्वोत्तानासन

Upward Plank is a seated reverse-support posture that can load the wrists and shoulders. Begin with a small supported chest lift and knees bent; the hips do not need to rise into a full plank.

Low Push-up

Chaturanga Dandasanaचतुरङ्गदण्डासन

Chaturanga Dandasana is a low push-up transition requiring shoulder and trunk strength. Do not lower until the shoulders are ready; use knees-down or wall-supported versions and keep the movement small and controlled.

Rabbit Pose

Shashankasanaशशाङ्कासन

Rabbit Pose is a kneeling forward-fold variation whose form differs across yoga schools. Avoid placing body weight on the head or pulling the neck; use a supported Child's Pose if the intended version is unfamiliar.

Sage Visvamitra's Pose

Vishvamitrasanaविश्वामित्रासन

Vishvamitrasana is an advanced side balance combining a leg hold, torso rotation, and arm support. This page intentionally avoids a full entry tutorial; learn the specific version with qualified guidance and use a grounded side-angle variation as an alternative.

Side Plank

Vasishthasanaवशिष्ठासन

Side Plank is a side-facing balance supported by one hand and the feet or knees. Start with the lower knee down or the hand on a wall, stack the shoulder comfortably over support, and keep the hold brief.

Inverted Staff

Dvi Pada Viparita Dandasanaद्विपादविपरीतदण्डासन

Inverted Staff is an advanced inversion and backbend that can load the shoulders, spine, wrists, and neck. This page does not prescribe entry steps; use qualified in-person instruction and do not place uncontrolled weight on the head or neck.

Little Thunderbolt

Laghu Vajrasanaलघुवज्रासन

Little Thunderbolt is an advanced kneeling backbend that may lower the head and torso toward the floor. It can load the knees, spine, and neck; do not self-teach the drop or use the head as a support point.

Tiger Pose

Vyaghrasanaव्याघ्रासन

Tiger Pose is a hands-and-knees balance that may involve moving one leg behind the body. Keep the range modest, use a wall or chair for support if needed, and do not force a backbend or lift the leg high.

Upward-Facing Dog

Urdhva Mukha Shvanasanaऊर्ध्वमुखश्वानासन

Upward-Facing Dog is an arm-supported backbend in which the torso lifts while the legs remain active. It can strain wrists, shoulders, or the lower back; use Cobra Pose or keep the thighs down if lifting is uncomfortable.

Wheel Pose

Urdhva Dhanurasanaऊर्ध्वधनुरासन

Wheel Pose is a deep backbend supported by the hands and feet. It requires preparation and controlled entry; do not push into it from text alone, and stop for back, wrist, shoulder, or neck pain.

Wild Thing

Chamatkarasanaचमत्कारासन

Wild Thing is a side balance that transitions into a backbend and may place substantial load on one shoulder and wrist. Learn the transition directly from a qualified teacher; use a grounded side-reach alternative if the support or rotation feels uncertain.

Chin Stand

Ganda Bherundasanaगण्डभेरुण्डासन

Ganda Bherundasana, often called Chin Stand, is an advanced inversion that can place dangerous pressure on the neck. Do not attempt the full posture from text; use direct qualified instruction and avoid loading the chin or cervical spine.

Crane Pose

Bakasanaबकासन

Crane Pose is an arm balance that places body weight through the hands and requires a controlled forward shift. Use a qualified teacher, a clear padded area, and grounded feet during preparation; do not hop or balance near hard objects.

Kakasana (කපුටා ඉරියව්ව)

Kakasanaकाकासन

Kakasana, බොහෝ විට Crow Pose ලෙස හැඳින්වේ, මැණික් කටුව පැටවීම, සමතුලිතතාවය සහ පාලිත පිටවීමක් අවශ්‍ය වන බාහු සමබරතාවයකි. මෙම පිටුව ඉරියව් ප්‍රවර්ගය පැහැදිලි කරන නමුත් ස්වයං-මඟ පෙන්වන ලිෆ්ට්-ඕෆ් අනුපිළිවෙලක් සපයන්නේ නැත.

Deaf Man's Pose

Karna Pidasanaकर्णपीडासन

Karna Pidasana is an advanced inverted posture commonly entered from Shoulderstand, with the legs moving toward the floor beside the head. It can compress the neck; do not practice from text or lower the legs without qualified instruction.

Eight-Angle Pose

Ashtavakrasanaअष्टावक्रासन

Eight-Angle Pose is an advanced arm balance combining a twist, leg position, and weight through the hands. Do not hop into the balance or force the legs around the arms; learn the setup and exit with qualified instruction.

Elbow Balance

Shayanasanaशयनासन

Shayanasana is catalogued as Elbow Balance, but the name is used inconsistently and does not define a safe standardized inversion. Verify the intended pose from an authoritative teaching source; do not attempt an unsupported balance based only on this page.

Elephant Trunk

Eka Hasta Bhujasanaएकहस्तभुजासन

Elephant Trunk Pose is a seated arm balance with one leg positioned over an arm. It demands hip mobility and wrist/shoulder strength; do not pull the leg into place or attempt to lift without qualified instruction and a clear padded area.

Embryo Pose

Pindasanaपिण्डासन

Pindasana is an advanced bound posture often associated with a shoulderstand or lotus-like leg position. It can place load on the neck and knees; do not attempt the full form without qualified in-person instruction.

Firefly I

Tittibhasana Aतित्तिभासन

Firefly I is an advanced arm balance with the legs extending while the body is supported by the hands. It places substantial demand on wrists, shoulders, and hips; learn it directly from a qualified teacher and do not hop into the balance.

Floating Stick

Brahmacharyasanaब्रह्मचर्यासन

Floating Stick is a challenging seated arm balance, but this catalog label and Sanskrit mapping need source verification before exact technique is assigned. Do not attempt a lift based on the name alone; use qualified instruction and a grounded alternative.

Flying Man

Eka Pada Koundinyasanaएकपादकौण्डिन्यासन

Eka Pada Koundinyasana is a twisting arm balance requiring strength, coordination, and controlled weight transfer. Learn the exact setup and exit with a qualified teacher; do not hop into the pose or practice near hard objects.

Revolved Flying Man

Parivritta Eka Pada Koundinyasanaपरिवृत्तैकपादकौण्डिन्यासन

Revolved Flying Man is an advanced twisting arm balance. It combines rotation with load through the arms and wrists; do not learn the full transition from text, and use a qualified teacher and controlled practice area.

Forearm Balance

Pincha Mayurasanaपिञ्चमयूरासन

Forearm Balance is an inversion supported on the forearms and shoulders. It carries fall and shoulder-loading risk; do not kick up alone or use this text as an entry tutorial, and learn preparation and exit with qualified supervision.

Grasshopper

Maksikanagasanaमक्षिकनागासन

Grasshopper is a twisting arm balance with leg placement across the torso and support through the hands. The exact form varies; do not attempt the lift from a written description or force a twist under load.

Handstand

Adho Mukha Vrikshasanaअधोमुखवृक्षासन

Handstand is an inversion supported through the hands and arms, with meaningful fall risk. Do not kick up alone or use this article as a tutorial; learn progressions, spotting, and exit strategy from a qualified teacher in a clear space.

Salamba Shirshasana A (සහය දක්වන Headstand)

Salamba Shirshasana Aसालम्ब शीर्षासन अ

සහාය දක්වන Headstand Salamba Shirshasana A ලෙස ලැයිස්තුගත කර ඇත. එය සැලකිය යුතු සමතුලිතතාවයක් සහ බර ඉල්ලීම් සහිත උසස් ප්‍රතිලෝමයක් වන අතර ස්වයං-ඉගැන්වීම සඳහා සුදුසු නොවේ; මෙම පිටුව හිතාමතාම පියවරෙන් පියවර ප්‍රවේශයක් ලබා නොදේ.

Tripod Headstand

Mukta Hasta Sirsasana Aमुक्तहस्तशीर्षासन

Tripod Headstand is an inversion with the head and hands forming a support base. It can load the neck and carries fall risk; do not attempt the full posture from text or place uncontrolled body weight on the head.

Himalayan Duck

Karandavasanaकरण्डवासन

Karandavasana, sometimes called Himalayan Duck, is an advanced forearm inversion with a complex leg transition. It should not be self-taught; use qualified supervision, a clear space, and never place uncontrolled load on the neck.

Flying Lizard

Flying Lizard is a contemporary name for a lunge-based arm balance, but the precise technique varies by teacher. Do not attempt to lift into it from text alone; use qualified instruction and a supported low lunge as an alternative.

Moon Bird

Eka Pada Sirsasana Cएकपादशीर्षासन

Moon Bird is a catalogued advanced variation associated with the leg-behind-head family, but the name and exact shape need source verification. Do not force the leg or use the neck to support it; seek qualified instruction.

Peacock Pose

Mayurasanaमयूरासन

Peacock Pose is an advanced arm balance that places the elbows and body in a demanding supported position. It can strain wrists, elbows, and abdomen; do not attempt lift-off from text and seek direct qualified instruction.

Pendant Pose

Lolasanaलोलासन

Pendant Pose is a seated arm balance in which the body may lift between the hands. Use blocks or a teacher-approved supported press, keep the feet grounded during preparation, and do not swing or jump into the lift.

Flying Pigeon

Eka Pada Galavasanaएकपादगलवासन

Flying Pigeon is an advanced arm balance combining a crossed-leg hip position with weight through the hands. Learn the setup and exit with a qualified teacher; do not hop into it or force the leg across the arm.

Halasana (නගුලේ ඉරියව්ව)

Halasanaहलासन

හලාසන නොහොත් නගුල් ඉරියව්ව යනු ප්‍රතිලෝමව ඉදිරියට නැමෙන ඉරියව්වක් වන අතර එහි කකුල් ඉහළට ගමන් කරයි. එය බෙල්ල සහ උරහිස් මත සැලකිය යුතු ඉල්ලුමක් තැබිය හැක, එබැවින් මෙම වෙබ් අඩවිය දළ විශ්ලේෂණයක් සපයන නමුත් ස්වයං-මඟපෙන්වන ඇතුල්වීමේ පියවර නොමැත.

Rooster Pose

Kukkutasanaकुक्कुटासन

Kukkutasana is an advanced arm balance often associated with Lotus Pose and arms threaded through the legs. It can stress the knees, shoulders, and wrists; do not force Lotus or attempt the lift without direct qualified instruction.

Scale Pose

Tolasanaतोलासन

Scale Pose is a seated arm balance that may involve lifting the body while cross-legged. Do not force a Lotus leg position or use blocks to attempt an unsupported lift without qualified instruction; keep the feet grounded during any preparation.

Scorpion A

Vrischikasana Aवृश्चिकासन

Scorpion A is an advanced forearm balance combined with a deep backbend. It should not be attempted from written directions; work with an experienced qualified teacher, avoid loading the neck, and use a controlled exit plan.

Shoulder Pressing

Bhuja Pidasanaभुजपीडासन

Bhuja Pidasana is an advanced arm balance involving the legs and torso supported by the arms. It can strain wrists and shoulders; learn the setup and exit directly with a qualified teacher and do not jump into the pose.

Shoulderstand with Lotus Legs

Urdhva Padmasanaऊर्ध्वपद्मासन

Shoulderstand with Lotus Legs is an advanced inversion combined with a lotus position. Both neck loading and knee rotation require caution; do not attempt from text, force Lotus, or bear uncontrolled weight on the neck.

Salamba Sarvangasana (සහාය දක්වන උරහිස් ස්ථාවරය)

Salamba Sarvangasana

මෙම ඉරියව් නාමාවලියෙහි සලාම්බ සර්වාංගාසන ලෙස ලැයිස්තුගත කර ඇති ආධාරක උරහිස් තලය සැලකිය යුතු බෙල්ලක් පැටවීම සහ ශේෂ ඉල්ලීම් සහිත ප්‍රතිලෝමයකි. මෙම පිටුව සන්දර්භය පමණක් සපයන අතර හිතාමතාම ස්වයං-මාර්ගෝපදේශ ඇතුළත් අනුපිළිවෙලක් ලබා නොදේ; එය උත්සාහ කිරීමට පෙර සුදුසුකම් ලත් පුද්ගල උපදෙස් අවශ්‍ය වේ.

Supine Angle

Supta Konasanaसुप्तकोणासन

Supta Konasana is an advanced supine angle variation often associated with an inversion. The catalog label does not define a safe entry; do not place the legs overhead or load the neck without direct qualified instruction.

Two Legs Behind the Head II

Dvi Pada Sirsasana Bद्विपादशीर्षासन

Two Legs Behind the Head II is an advanced variation involving both legs behind the head or shoulders. The specific form is lineage-dependent; do not force the knees, load the neck, or attempt the posture without qualified in-person guidance.

Dhanurasana (දුන්න ඉරියව්ව)

Dhanurasanaधनुरासन

ධනුරාසනය නොහොත් දුනු ඉරියව්ව යනු පපුව සහ පාද ඔසවන විට දෑත් වළලුකර අල්ලාගෙන සිටින පසුපස නැමීමකි. එය උරහිස් සහ පසුපස සංචලනය අවශ්ය වේ; කුඩා සූදානමක් හෝ වෙනස් ඉරියව්වක් වඩාත් සුදුසු විය හැකිය.

Half Bow

Ardha Dhanurasanaअर्धधनुरासन

Half Bow is a prone backbend variation in which one knee bends and the same-side hand may reach toward the foot. The grasp is optional; keep the lift small and use a strap only if a teacher has shown a comfortable setup.

Balasana (දරුවාගේ ඉරියව්ව)

Balasanaबालासन

බොහෝ විට ළමා ඉරියව්ව ලෙස හැඳින්වෙන බලසනය, දණහිස් හැඩයක් වන අතර එහි කඳ කලවා දෙසට නැමෙයි. දණහිස් එකට හෝ වෙන් විය හැකි අතර, කඳට හෝ හිසට යටින් ආධාරකයක් පිහිටීම වඩාත් සුවපහසු කළ හැකිය.

Bhujangasana (නාග ඉරියව්ව)

Bhujangasanaभुजङ्गासन

භුජංගාසනය නොහොත් නාග ඉරියව්ව යනු ශ්‍රෝණිය, පාද සහ පාදවල මුදුන් බිමට ආධාරකව පවතින අතර පපුව ඔසවන පසුපස නැමීමකි. පහත් අනුවාදයක් වැලමිට නැමෙන අතර බෙල්ල සුවපහසු වේ. පහසු, බලහත්කාරයෙන් හුස්ම ගැනීමට ඉඩ සලසන පරාසයක් තුළ පමණක් ඔසවන්න.

Reverse Corpse

Advasanaअध्वासन

Advasana is a prone resting posture, sometimes called Reverse Corpse. Support the forehead or turn the head to one side, and change position if pressure on the face, chest, or lower back is uncomfortable.

Extended Puppy

Uttana Shishosana

Extended Puppy is a kneeling posture with the hips above or behind the knees and the arms reaching forward. Rest the forehead or chest on support and keep the shoulders within a comfortable range; do not force the chest toward the floor.

Frog Pose

Bhekasanaभेकासन

Bhekasana is a prone posture that may involve bending the knees and reaching for the feet. Because it can strongly load the knees and shoulders, use a small range, avoid pulling the feet forcefully, and practice only with suitable instruction.

Shalabhasana A (පළඟැටියන් අයි)

Shalabhasana Aशलभासन अ

පළඟැටියන් I ශලභාසන A ලෙස වර්ගීකරණය කර ඇත. මෙහි විස්තර කර ඇති මෘදු පපුව හෝ තනි පාදයේ සෝපානය පහත් පරාසයක ගවේෂණ වේ, පළඟැටි I හි සත්‍යාපිත පෙළපත-විශේෂිත අනුවාදයක් නොවේ. චලනය පාලනය කර තබාගෙන පිටුපසට ඇණ ගැසීමක් දැනෙනවා නම් නවත්වන්න.

Locust II

Shalabhasana Bशलभासन

Locust II is one variation in the Shalabhasana family, commonly practiced lying face down with some combination of arm or leg lift. The variations differ by school; use a small lift and avoid compressing the lower back or straining the neck.

Locust III

Shalabhasana Cशलभासन

Locust III is a named variation in the Shalabhasana family, whose arm and leg arrangements differ among teaching sources. Treat this as a catalog identification rather than a definitive technique; keep any exploration low and stop if the back or neck is strained.

Sage Gheranda's Pose

Gherandasanaघेरण्डासन

Gherandasana is a named advanced posture with differing descriptions across sources. The catalog's prone grouping does not identify a standardized form; verify its source and do not attempt complex binds or balances from text alone.

Snake Pose

Sarpasanaसर्पासन

Sarpasana is translated as Snake Pose, but sources use the name for different prone shapes. Confirm the intended version before following detailed cues; keep any prone chest lift low, neck neutral, and breathing unrestricted.

Sphinx Pose

Salamba Bhujangasanaसालम्बभुजङ्गासन

Sphinx Pose is a low prone backbend with the forearms resting on the floor. Keep the elbows where the shoulders feel comfortable and the front of the pelvis grounded; lift the chest only as far as the lower back remains comfortable.

Tortoise Pose

Kurmasanaकूर्मासन

Kurmasana is an advanced seated forward-folding posture with demanding hip and shoulder positions. It should not be forced or learned from text alone; use a qualified teacher, keep the knees supported, and choose a simple seated alternative if there is any strain.

Archer's Pose

Akarna Dhanurasanaआकर्णधनुरासन

Archer's Pose is a seated leg-extension variation in which one foot may draw toward the ear. Keep the spine supported, use a strap, and do not pull the leg toward the head; the full range is not required.

Boat Pose

Navasanaनावासन

Boat Pose is a seated balance that may involve lifting the feet while keeping the torso upright. The feet can stay on the floor, knees can remain bent, and hands can support the thighs; lifting the legs is optional.

Bound Angle Pose

Baddha Konasanaबद्धकोणासन

Bound Angle Pose brings the soles of the feet together while sitting, with the knees opening to the sides. Keep the feet farther from the pelvis and support the thighs if needed; there is no need to press the knees down.

Butterfly Pose

Butterfly Pose is commonly another name for Bound Angle Pose, with the soles of the feet together and knees opening to the sides. The knees do not need to descend; sit on support and keep the feet farther from the pelvis if the hips or knees feel strained.

Caterpillar Pose

Caterpillar Pose is a Yin Yoga name for a seated forward fold with the legs extended and the body resting forward. It is not necessary to straighten the legs or round deeply; support the torso and keep the position comfortable.

Cow Face Pose

Gomukhasanaगोमुखासन

Cow Face Pose combines a seated leg position with an optional overhead arm bind. The legs and arms can be practiced separately; sit on a support and use a strap rather than pulling the hands together.

Easy Pose

Sukhasanaसुखासन

Easy Pose is a comfortable cross-legged seat used for breathing, meditation, and rest. It does not need to look symmetrical; sit on a folded blanket or choose a chair if the hips or knees feel strained.

Embryo in Womb

Garbha Pindasanaगर्भपिण्डासन

Garbha Pindasana is an advanced bound seated posture involving a lotus-style leg position and arms threaded through the legs. It can strain knees and shoulders; this page does not provide entry steps and recommends qualified in-person instruction.

Fire Log Pose

Agnistambhasanaअग्निस्तम्भासन

Fire Log Pose is a seated hip position in which the shins may be stacked. It can place substantial demand on the hips and knees; keep the feet away from the knees, support the legs, and choose a simpler seat if there is pressure or pain.

Paschimottanasana A (වාඩි වී සිටින ඉදිරි වංගුව I)

Paschimottanasana Aपश्चिमोत्तानासन

වාඩි වී සිටින ඉදිරි වංගුව I Paschimottanasana A ලෙස ලැයිස්තුගත කර ඇත. මෙම පිටුව A හි පෙළපත-විශේෂිත අනුවාදයකට වඩා මෘදු, නැමුණු දණහිස සකස් කිරීමක් ලබා දෙයි. පාදවලට ළඟා වීම හෝ කඳ කලවා වෙත ගෙන ඒම අවශ්‍ය නොවේ; ආධාරකයක් භාවිතා කර වික්රියා කිරීමට පෙර නතර කරන්න.

Seated Forward Bend II

Paschimottanasana Bपश्चिमोत्तानासन

Seated Forward Bend II is a named variation in the Paschimottanasana family, but the catalog does not specify its method-specific leg or hand arrangement. Use a supported seated fold with bent knees and verify the exact version before teaching its variant cues.

Seated Forward Bend III

Paschimottanasana Cपश्चिमोत्तानासन

Seated Forward Bend III is a lettered Paschimottanasana variation whose exact setup is not specified by the catalog. Use a gentle supported seated fold and do not infer a distinctive hand or leg position without verifying the teaching source.

Seated Forward Bend IV

Paschimottanasana Dपश्चिमोत्तानासन

Seated Forward Bend IV is a named Paschimottanasana variation, but its defining arrangement is not given in the catalog. Use a gentle supported fold and verify the exact D variation with a qualified source before publishing distinctive technique.

Seated Half Bound Lotus Forward Bend

Ardha Baddha Padma Paschimottanasanaअर्धबद्धपद्मपश्चिमोत्तानासन

Seated Half Bound Lotus Forward Bend combines a half-lotus leg position, a bind, and a forward fold. It can strain the knee and hip; never force the foot into Lotus, and learn the specific variation from a qualified teacher.

Seated Three-Limbed Forward Bend

Trianga Mukha Eka Pada Paschimottanasanaत्र्यङ्गमुखैकपादपश्चिमोत्तानासन

Seated Three-Limbed Forward Bend combines one extended leg with the other leg folded beside the hip. Pad the folded ankle and knee, sit higher if needed, and keep the torso upright rather than forcing a forward fold.

Garland Pose

Malasanaमालासन

Garland Pose is a low squat with the feet grounded and the torso upright or gently inclined. Use a support under the heels or sit on a block if the ankles, knees, or hips do not comfortably allow the full squat.

Seated Gate Pose

Parighasanaपरिघासन

Seated Gate Pose is a side-reaching position practiced from a seated base, though the catalog name may overlap with kneeling Gate Pose. Keep both sitting bones supported, use a chair or bolster, and verify which version is intended.

Revolved Seated Hand to Big Toe

Upavishta Parivritta Hasta Padangushthasanaउपविष्टपरिवृत्तहस्तपादाङ्गुष्ठासन

Revolved Seated Hand to Big Toe combines a seated leg lift, rotation, and a foot hold. It requires balance and mobility; keep the leg supported with a strap and omit the twist unless a qualified teacher has shown the specific form.

Head to Knee I

Janu Sirsasana Aजानु शीर्षासन

Head to Knee I is an asymmetric seated forward bend with one leg extended and the other bent. The torso can remain upright; a strap and a bent extended-leg knee can reduce strain, and touching the head to the knee is not required.

Head to Knee II

Janu Sirsasana Bजानु शीर्षासन

Head to Knee II is a variation in the Janu Sirsasana family with an altered bent-leg foot position. The precise setup differs among methods and may stress the knee; use only a version taught in person and choose the simpler A variation or a chair if uncomfortable.

Head to Knee III

Janu Sirsasana Cजानु शीर्षासन

Head to Knee III is a lineage-specific variation in the Janu Sirsasana family, with a bent-leg foot position that can challenge the ankle and knee. Do not infer the setup from the name; use direct qualified instruction and a simpler seated alternative if uncertain.

Hero Pose

Virasanaवीरासन

Hero Pose is a kneeling seat with the pelvis between the heels. Because it can place substantial pressure on the knees and ankles, sit on a block or chair and skip the pose if a comfortable supported position is unavailable.

Heron Pose

Kraunchasanaक्रौञ्चासन

Heron Pose is a seated posture that may involve lifting and extending one leg while the other leg is folded. Use a strap and keep the lifted knee bent; do not pull the foot toward the face or force the folded knee.

Lord of the Fishes

Paripurna Matsyendrasanaपरिपूर्णमत्स्येन्द्रासन

Paripurna Matsyendrasana is catalogued as an advanced seated twist, but the exact configuration needs source verification. Keep any twist gentle, avoid arm-levering, and use a simpler seated rotation unless a qualified teacher has shown the intended form.

Ardha Matsyendrasana (Half Spinal Twist)

Ardha Matsyendrasanaअर्धमत्स्येन्द्रासन

අර්ධ මත්ස්‍යේන්ද්‍රාසනය යනු ආකාර කිහිපයකින් ප්‍රගුණ කරන ලද වාඩි වී සිටීමකි. භ්‍රමණය මෘදු ලෙස තබා කඳට නායකත්වය දෙන්න; අත් බැඳ තැබීමට හෝ දණහිස් විශේෂිත ස්ථානයකට බල කිරීමට අවශ්‍ය නොවේ.

Lotus Pose

Padmasanaपद्मासन

Padmasana, or Lotus Pose, is an advanced cross-legged seated posture that requires substantial hip rotation. Do not pull the feet into place or force the knees. NCCIH advises beginners to avoid Lotus; meditation can instead use a chair or another comfortable, stable position.

Noose Pose

Pashasanaपाशासन

Noose Pose is a deep squat combined with a twisting arm bind. Both the squat and bind may challenge knees, ankles, shoulders, and balance; use a supported squat and do not force the full bind without direct instruction.

One Leg Behind the Head I

Eka Pada Sirsasana Aएकपादशीर्षासन

Eka Pada Sirsasana A is an advanced seated leg-behind-head posture. The position can stress the hip, knee, and neck; this page intentionally omits entry steps and advises direct instruction from a qualified teacher.

One Leg Behind the Head II

Eka Pada Sirsasana Bएकपादशीर्षासन

Eka Pada Sirsasana B is a named advanced variation in the leg-behind-head family. Exact form can vary by method; do not force the knee or use the neck to support the leg, and seek qualified in-person instruction.

Half Pigeon

Ardha Kapotasanaअर्धकपोतासन

Half Pigeon is a floor posture with one leg forward and the other extended behind. It can load the front hip and knee, so keep the pelvis supported and choose a reclined or supine alternative if the knee feels pressure.

Rock the Baby

Rock the Baby is a seated mobility movement in which a bent leg is supported in the arms. Keep the knee and ankle supported without pulling, and stop if the hip or knee feels pinched; a chair-based alternative is available.

Sage Bharadvaja's Twist

Bharadvajasanaभारद्वाजासन

Bharadvajasana is a seated spinal twist associated with the sage Bharadvaja. Keep the twist small and easy, turn from the torso without pulling on the knees, and use a chair or neutral seat if the floor position is uncomfortable.

Sage Marichi's I

Marichyasana Aमरीच्यासन

Marichyasana A is a seated forward-fold variation with one knee bent and the other leg extended. Keep the bent foot grounded, support the torso with blocks, and do not force the shoulder or arm bind sometimes shown in the full form.

Sage Marichi's II

Marichyasana Bमरीच्यासन

Marichyasana B combines a lotus-style leg position with a bent opposite leg and may include an arm bind. Because it can stress the knee and hip, do not force the lotus position or attempt the full bind without direct qualified instruction.

Sage Marichi's III

Marichyasana Cमरीच्यासन

Marichyasana C is a seated twist with one knee bent. Leg positions vary across yoga traditions; keep the spine comfortably long, turn gently, and avoid using the arm as a lever to force the rotation.

Sage Marichi's IV

Marichyasana Dमरीच्यासन

Marichyasana D is an advanced bound twist in the Marichyasana family, often involving a lotus-style leg position. Do not force the knee or use the arm to lever the spine; learn the specific version directly from a qualified teacher.

Shoelace Pose

Shoelace Pose is a seated Yin Yoga shape with the knees stacked and feet beside the hips. Because it can place pressure on knees and hips, support the seat and legs, avoid forcing the stack, and choose a simpler cross-legged position if uncomfortable.

Side Lunge

Skandasanaस्कन्दासन

Skandasana is a lateral lunge with one knee bending while the other leg lengthens to the side. Use blocks or a chair for balance, keep the bent knee comfortable, and do not force the straight leg or heel to the floor.

Front Splits

Hanumanasanaहनुमानासन

Hanumanasana is a deep front-split posture requiring substantial hip and leg range. Do not slide into the floor or force the hamstrings or hip flexors; use substantial support and qualified instruction, or choose a gentler lunge instead.

Wide Splits

Samakonasanaसमकोणासन

Samakonasana is a wide-leg split posture that asks for substantial inner-thigh and hip range. Do not slide or press the legs wider; use support and qualified instruction, or choose a comfortable seated wide-leg position with knees bent.

Staff Pose

Dandasanaदण्डासन

Staff Pose is a seated position with the legs extended in front. Bend the knees or sit on support if keeping the legs straight makes the back round or strains the knees; the shape is a starting point, not a flexibility test.

Thunderbolt Pose

Vajrasanaवज्रासन

Thunderbolt Pose is a kneeling seat with the hips resting toward the heels. It can place pressure on the knees and ankles, so use padding, a yoga block, or a chair, and leave the pose if discomfort builds.

Toe Stand

Toe Stand is a balance that may combine a squat with the heels raised and weight on the toes. One pose directory applies Padangushthasana to both this balance and Big Toe Pose, a standing forward fold. Because the names are ambiguous, this page leaves its Sanskrit label unassigned and gives no entry sequence.

Two Legs Behind the Head I

Dvi Pada Sirsasana Aद्विपादशीर्षासन

Dvi Pada Sirsasana A is an advanced seated posture involving both legs behind the head or shoulders. It can strongly load the hips, knees, and neck; this page intentionally provides no entry steps and recommends qualified in-person instruction.

Big Toe Pose

Padangushthasanaपादाङ्गुष्ठासन

Big Toe Pose is a standing forward fold in which the hands traditionally hold the big toes. Keep the knees bent and use a strap or blocks if reaching the toes pulls on the back or legs; the grip is optional.

Bird of Paradise

Svarga Dvijasanaस्वर्गद्विजासन

Bird of Paradise combines a bound standing balance with one leg lifted and extended. The bind and balance are advanced and method-dependent; use a wall, keep the lifted knee bent, and learn the full entry and exit directly from a qualified teacher.

Revolved Bird of Paradise

Parivritta Svarga Dvijasanaपरिवृत्तस्वर्गद्विजासन

Revolved Bird of Paradise adds rotation to an already demanding bound standing balance. This combination should not be self-taught from text; confirm the specific lineage form with a qualified teacher and use a non-instructional supported preparation until reviewed.

Chair Pose

Utkatasanaउत्कटासन

Chair Pose is a standing yoga posture with the hips moving back as if toward a chair. The depth is optional: a small bend in the knees with hands on the hips or a wall can be a complete version.

Crescent Lunge

Ashta Chandrasanaअष्टचन्द्रासन

Crescent Lunge is a standing lunge with the back heel lifted. Keep the stance short enough for balance, bend the front knee only within comfort, and use a wall or chair rather than forcing the hips forward.

Crescent Lunge on the Knee

Anjaneyasanaअञ्जनेयासन

Anjaneyasana is commonly taught as a Crescent Lunge on the Knee, with the back knee resting on the floor. Pad the knee and keep the front foot stable. The torso can stay upright and the arms may remain down; reaching overhead is optional.

Crescent Moon

Crescent Moon is an ambiguous English pose label. Published references assign it different Sanskrit names and sometimes use it for a standing side bend; Ardha Chandrasana is also used for the distinct Half Moon balance. This page leaves Sanskrit and technique unassigned until the intended form is verified.

Eagle Pose

Garudasanaगरुडासन

Eagle Pose combines a standing balance with crossed legs and arms. The leg wrap and arm bind are optional; keep one foot on the floor and use a wall or chair if balance is uncertain.

Firefly II

Tittibhasana Bतित्तिभासन

Firefly II is a lettered variation whose exact standing form is not established by this catalog entry. Verify the intended pose and source before practice; do not infer an arm balance or leg bind from the name alone.

Firefly III

Tittibhasana Cतित्तिभासन

Firefly III is a lettered variation whose exact standing form is unclear from the catalog. Verify its source before assigning technique, and do not attempt an unsupported balance based on the name alone.

Standing Foot to Head

Trivikramasana Aत्रिविक्रमासन

Trivikramasana A is catalogued as a standing foot-to-head posture, but the label alone does not establish a safe or standardized technique. It requires exceptional range and balance; this page intentionally provides no self-teaching steps and recommends qualified in-person instruction.

Standing Leg Behind the Head Forward Bend

Richikasanaऋचिकासन

Richikasana is catalogued as a standing forward fold with a leg-behind-head position. The combination is highly demanding and the name may describe lineage-specific forms; this draft does not provide entry steps and recommends qualified in-person instruction.

Standing Forward Bend

Uttanasanaउत्तानासन

Uttanasana is a standing forward fold with the torso inclining toward the legs. Bend the knees generously and let the head hang only if comfortable; touching the floor or straightening the legs is not required.

Standing Half Bound Lotus Forward Bend

Ardha Baddha Padmottanasanaअर्धबद्धपद्मोत्तानासन

Standing Half Bound Lotus Forward Bend combines a one-legged balance, a lotus-style leg position, a bind, and a forward fold. This is demanding on the knee and balance; do not force the lotus leg or learn the full entry from text alone.

Goddess Pose

Utkata Konasanaउत्कटकोणासन

Goddess Pose is a wide-stance squat with the knees bending in the direction of the toes. Choose a shallow depth, keep a chair or wall nearby, and avoid forcing the feet or knees into a fixed angle.

Gorilla Pose

Pada Hastasanaपादहस्तासन

Gorilla Pose is a standing forward-fold variation in which the hands may be placed under the feet. This hand position is optional; bend the knees, use blocks, and avoid pressing body weight onto the fingers or forcing the fold.

පාද හස්තාසන (ආකෘතිය වෙනස් වේ)

පාද හස්තාසන ඉරියව් නාමාවලි හරහා වෙනස් ලෙස භාවිතා වේ. Pocket Yoga එය Gorilla Pose සඳහා අදාළ වන අතර, මෙම නාමාවලියෙහි සාමාන්‍ය ස්ථාවර නැමීම දැනටමත් Uttanasana මගින් ආවරණය කර ඇති වෙනම ප්‍රවේශයක් ඇත. අපේක්ෂිත පෝරමය සහ මූලාශ්‍රය තහවුරු කරන තුරු මෙම පිටුව වෙනස් තාක්ෂණයකට හිමිකම් නොකියයි.

Half Moon Pose

Ardha Chandrasanaअर्धचन्द्रासन

Half Moon Pose is a standing balance with one hand supported and the other leg lifting to the side. Use a wall or block, keep the lifted leg low, and avoid treating the full-height balance as necessary.

Revolved Half Moon

Parivritta Ardha Chandrasanaपरिवृत्तार्धचन्द्रासन

Revolved Half Moon combines a one-legged balance with torso rotation and is demanding for balance and coordination. Use a wall and high support, keep the lifted toes down if needed, and do not practice the unsupported full pose from text alone.

Extended Standing Hand to Big Toe

Utthita Hasta Padangushthasana Bउत्थितहस्तपादाङ्गुष्ठासन

Standing Hand to Big Toe B adds a sideward leg extension to a one-legged balance and can be demanding for the standing leg, hips, and balance. Use wall support and a bent knee; do not force the leg outward or self-teach the full bind from text.

Revolved Standing Hand to Big Toe

Parivritta Hasta Padangushthasanaपरिवृत्तहस्तपादाङ्गुष्ठासन

Revolved Standing Hand to Big Toe combines a one-legged balance, leg extension, and torso rotation. Use a wall and strap only with suitable instruction; keep the standing foot supported and do not force the lifted leg or twist.

Standing Hand to Big Toe

Utthita Hasta Padangushthasana Aउत्थितहस्तपादाङ्गुष्ठासन

Standing Hand to Big Toe A combines a one-legged balance with a forward leg extension. Use a wall and strap, keep the lifted knee bent, and do not pull the leg higher than balance and comfort allow.

Standing Leg Behind the Head

Durvasasanaदुर्वासासन

Durvasasana is an advanced standing balance involving a leg-behind-head position. It can place substantial demand on the hips, knees, neck, and balance; this page provides no entry steps and recommends direct qualified instruction or a non-binding alternative.

Tadasana (කඳු ඉරියව්ව)

Tadasanaताडासन

Tadasana, හෝ Mountain Pose, යනු සමබරතාවය, පාද ස්පර්ශය සහ අවංක ස්ථාවරය ගවේෂණය කිරීමට භාවිතා කරන ස්ථාවර යෝග ඉරියව්වකි. හැඩය දෘඩ වඩා නිශ්ශබ්ද වේ: දණහිස් පහසුව පවතී, හුස්ම ස්වභාවිකව පවතී, සහ බැල්ම ස්ථාවරව පවතී.

Pyramid Pose

Parshvottanasanaपार्श्वोत्तानासन

Pyramid Pose is an asymmetric standing forward fold with the feet set apart along a stable stance. Shorten the stance, bend the front knee, and use blocks or a chair rather than forcing the torso toward the leg.

Shiva Squat

Shiva Squat is a contemporary name used for several dynamic single-leg squat patterns. Because the movement is not standardized, this page avoids prescribing a specific sequence; use a stable support and learn the intended version from a qualified teacher.

Extended Side Angle

Utthita Parshvakonasanaउत्थितपार्श्वकोणासन

Extended Side Angle is a standing lunge with the torso reaching over the bent front leg. Rest the lower hand on the thigh, a block, or a chair; keep the stance stable and avoid compressing the neck or lower back.

Standing Splits

Urdhva Prasarita Eka Padasanaऊर्ध्वप्रसारितैकपादासन

Standing Splits is a forward-fold balance in which one leg lifts behind the body. Keep both hands on blocks or a chair and the lifted leg low; hip height is optional, and the standing knee may bend.

Standing Bow

Dandayamana Dhanurasanaदण्डायमानधनुरासन

Standing Bow is a one-legged balance with a backbend and a hand holding the lifted foot. It combines balance, shoulder range, and spinal extension; use direct qualified instruction and do not pull the foot higher or practice unsupported near hazards.

Star Pose

Utthita Tadasanaउत्थितताडासन

Star Pose is a wide standing position with the arms reaching outward or upward. Keep the feet stable and arms at a comfortable height; the pose can be practiced without jumping or locking the knees.

Tree Pose

Vrikshasanaवृक्षासन

Tree Pose is a standing balance in which one foot rests on the other leg at a comfortable height. Use a wall or chair for support, and keep the lifted foot away from the knee joint.

Trikonasana (ත්රිකෝණ ඉරියව්ව)

Trikonasanaत्रिकोणासन

ත්‍රිකෝණ ඉරියව්ව යනු කකුල් කෙළින් නමුත් අගුළු නොදැමූ සහ කඳ එක පාදයකට උඩින් දිගු කර ඇති පුළුල් ස්ථාවර ඉරියව්වකි. පහළ අත බ්ලොක් හෝ ෂින් මත රැඳී සිටිය හැක; එය බිමට ළඟා වීමට අවශ්ය නොවේ.

Revolved Triangle

Parivritta Trikonasanaपरिवृत्तत्रिकोणासन

Revolved Triangle is a standing pose with a forward hinge and gentle torso rotation. Use a wall or block, shorten the stance, and keep the rotation modest; the hand need not reach the floor and the neck need not turn upward.

Warrior I

Virabhadrasana Aवीरभद्रासन

Warrior I is a standing lunge with the feet grounded and the torso facing generally forward. Stance length, back-foot angle, and knee bend can be adjusted; the arms may stay on the hips.

Virabhadrasana II (රණශූර II)

Virabhadrasana Bवीरभद्रासन

වොරියර් II යනු එක් දණහිසට නැමුණු, අනෙක් පාදය දිගු කර, සහ දෑත් ප්‍රතිවිරුද්ධ දිශාවට ළඟා වන පුළුල් ස්ථාවර පෙනහල්ලකි. ඉරියව්වේ පළල සහ දණහිස නැමීම සකසන්න එවිට පිහිටීම ස්ථාවර බවක් දැනෙන අතර සන්ධි වෙහෙසට පත් නොවේ.

Warrior III

Virabhadrasana Cवीरभद्रासन

Warrior III is a standing balance in which the torso and one leg incline forward while the other leg supports the body. Use a wall or chair and keep the lifted leg low; balance and depth are optional.

Wide-Legged Forward Bend I

Prasarita Padottanasana Aप्रसारितपादोत्तानासन

Wide-Legged Forward Bend I is a standing fold with the feet apart and hands supported on the floor, blocks, or a chair. Keep the knees soft and hinge only as far as comfortable; the head does not need to reach the floor.

Wide-Legged Forward Bend II

Prasarita Padottanasana Bप्रसारितपादोत्तानासन

Wide-Legged Forward Bend II is a variation in the Prasarita Padottanasana family, often taught with the hands at the waist during a wide-stance fold. Keep the knees soft and use blocks or a chair if lowering the torso is uncomfortable.

Wide-Legged Forward Bend III

Prasarita Padottanasana Cप्रसारितपादोत्तानासन

Wide-Legged Forward Bend III is a variation in a family of wide-stance folds. Arm placement differs between methods; prioritize a stable stance, soft knees, and a supported shallow hinge over matching a prescribed hand position.

Wide-Legged Forward Bend IV

Prasarita Padottanasana Dप्रसारितपादोत्तानासन

Wide-Legged Forward Bend IV is a named form of Prasarita Padottanasana, with details that vary across teaching methods. Use a stable wide stance, soft knees, and raised supports; do not assume the head, hands, or elbows need to reach the floor.

Banana Pose

Supta Nitambasanaसुप्तनितम्बासन

Banana Pose is a reclined side-body stretch with the legs and arms curving to one side. Keep both shoulders and hips supported, make the curve small, and use a cushion under the knees if the back or outer hip feels strained.

Setu Bandha Sarvangasana (පාලම් ඉරියව්ව)

Setu Bandha Sarvangasanaसेतुबन्धसर्वाङ्गासन

පාලම් ඉරියව්ව යනු පාද බිම තබා ඇති අතර ශ්‍රෝණිය සුව පහසු උසකට ඔසවන පිටුපසට නැමීමකි. සෝපානය වෛකල්පිත වන අතර බෙල්ල ලිහිල් කර හුස්ම නොගෙන පාලනය කළ යුතුය.

Savasana (මළ සිරුරේ ඉරියව්ව)

Shavasanaशवासन

සවසනය යනු යෝග අභ්‍යාසයක් අවසානයේ සාමාන්‍යයෙන් භාවිතා කරන උඩුකය විවේක ඉරියව්වකි. හුස්ම ස්වභාවිකව පවතින අතර ශරීරය බිම මත රඳා පවතී; නැමුණු දණහිස්, පැත්තක් වැතිර සිටින ස්ථානයක් හෝ වෙනත් ආධාරක වලංගු විකල්ප වේ.

Matsyasana (මාළු ඉරියව්ව)

Matsyasanaमत्स्यासन

මත්ස්‍යසනය නොහොත් මත්ස්‍ය ඉරියව්ව යනු උඩු රැවුලට යටින් ආධාරකයක් ඇතිව ප්‍රගුණ කළ හැකි උඩුකුරු පිටුපසට නැමීමකි. බෙල්ලේ පිහිටීම සහ දිගු පරාසය වෙනස් වේ; උගුර සුවපහසුව තබා ගැනීමට සහ අවශ්ය නම් ආධාරක විකල්පයක් භාවිතා කරන්න.

Supine Foot to Head

Supta Trivikramasanaसुप्तत्रिविक्रमासन

Supine Foot to Head is an advanced leg-extension posture whose exact form should be verified with a qualified teacher. Do not pull the foot toward the head or force the hamstring, hip, knee, or neck; this page offers no self-teaching entry steps.

Extended Supine Hand to Big Toe

Supta Padangushthasana Bसुप्तपादाङ्गुष्ठासन

Extended Supine Hand to Big Toe B is a reclined leg-extension variation that may move the lifted leg to the side. Use a strap, keep the opposite hip grounded, and lower the leg only as far as the pelvis remains comfortable.

Supine Hand to Big Toe

Supta Padangushthasana Aसुप्तपादाङ्गुष्ठासन

Supine Hand to Big Toe is a reclined leg-extension posture, often practiced with a strap around the lifted foot. Keep the opposite leg comfortable and the lifted knee slightly bent if needed; the leg does not need to approach vertical.

Happy Baby

Ananda Balasanaआनन्दबालासन

Happy Baby is a supine posture in which the knees bend toward the sides of the torso. Hold behind the thighs or shins if reaching the feet is uncomfortable, and keep the head and shoulders resting without pulling the knees down.

Sleeping Yogi

Yoga Nidrasanaयोगनिद्रासन

Yoga Nidrasana, also called Sleeping Yogi, is an advanced supine leg-behind-head posture and is distinct from guided Yoga Nidra relaxation. It can stress the hips, knees, and neck; this page provides no entry steps and recommends direct qualified instruction.

Supine Spinal Twist

Supta Matsyendrasanaसुप्तमत्स्येन्द्रासन

Supine Spinal Twist is a reclined rotation with the knees bent. Let the legs move only as far as the back remains comfortable; support the knees with a cushion and keep the shoulders relaxed rather than forcing them to the floor.

Supine Straddle

Supta Samakonasanaसुप्तसमकोणासन

Supine Straddle is a reclined leg-opening position with the legs moving apart. Support the legs with straps or a wall and keep the range small; do not use gravity or the hands to force a wide stretch.

Waterfall Pose

Supta Dandasanaसुप्तदण्डासन

Waterfall Pose is commonly used for a reclined leg lift with the legs supported upward. Keep the head and back comfortable, bend the knees if needed, and use a wall or chair rather than holding the legs unsupported.

Wind-Removing Pose

Pavanamuktasanaपवनमुक्तासन

Wind-Removing Pose is a supine posture that brings one or both knees toward the torso. Keep the head resting on the floor and use only gentle arm support; there is no need to compress the abdomen or pull the knees tightly inward.