Asanas: postures de Yoga
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Archer pose
Dandasana
How to enter the position:
Sitting, legs straight, lean forward to grab a foot, bend your knee and bring your foot as close to your face as possible.
What are the benefits of the position:
flexibility, strength
In which story(ies) do we find this position?
Goldilocks and the three bears
The Lion and the Rat
The 3 grains of rice
Bear pose
Merudandasana
How to get into the position:
Sitting on the buttocks we grab our feet and raise our legs in a V.
What are the benefits of the position:
Balance, flexibility
In which story(s) do we find this position?
Goldilocks and the 3 Bears
The mitten
The wolf who wanted to travel the world
The 3 grains of rice
Zigomar's Africa
Boat pose
Navasana
How to enter the position:
Sitting feet on the floor legs bent, hands behind us we lift one foot then the other, then both hands.
What are the benefits of the position:
Balance, concentration, strength
In which story(s) do we find this position?
Goldilocks and the 3 Bears
The hare and the tortoise
The little Mermaid
The wolf who wanted to travel the world
The lunar new year
The 3 grains of rice
Bow pose
Dhanurasana
How to get into the position?
Lying on your stomach, bring your feet close to your bottom and grab your feet with your hands. If you can, you move your feet away from your bottom until your hips lift. We look straight ahead.
What are the benefits of this position?
Flexibility, energy
In which story(ies) do we find this position?
The Fox and the Crow
Goldilocks and the three bears
The enormous turnip
Butterfly pose
Baddha konasana
How to get into the position:
Sit down, feet together, knees apart.
What are the benefits of the position:
Stretching, flexibility
In what story(s) is this position found?
Goldilocks and the 3 Bears
Room on the Broom
The hare and the tortoise
Zigomar's Africa
The enormous turnip
The grasshopper and the ant
Cat Cow position
Viralasana
How to enter the position:
On all fours we dig the back and look up then we look down and round the back.
What are the benefits of the position:
Flexibility, appeasement
In which story(s) do we find this position?
Goldilocks and the three bears
Room on the Broom
The Lion and the rat
The Mitten
The Wolf who wanted to travel the world
The lunar new year
The enormous turnip
Child/mouse pose
Balasana
How to enter the position:
Sitting on our feet, lean the body forward, forehead on the ground, arms in front of us or along the body.
What are the benefits of the position:
Stretching, relaxation
In which story(s) do we find this position?
The Fox and the Crow
The Lion and The Rat
Room on the Broom
The Mitten
The Wolf who wanted to travel the world
The lunar new year
Zigomar's Africa
The enormous turnip
The grasshopper and the ant
Cow's head pose
Gomukhasana
How to get into the position:
Sitting, bend the left leg, bring the foot close to the right buttock then the right foot close to the left buttock. Try to have one knee above the other. Raise one arm then bend it, hand behind the back, try to catch the hand of the raised arm with the other hand.
What are the benefits of the position:
Stretching, flexibility
In what story(s) is this position found?
Goldilocks and the 3 Bears
Crow pose
Bakasana
How to enter the position:
Squatting, hands on the ground, elbows bent, stand on tiptoe, place knees behind elbows, lift one foot, the other and maybe both at the same time. We look straight ahead.
What are the benefits of the position:
Strength, focus, balance
In which story(s) do we find this position?
The Fox and the Crow
Room on the Broom
Zigomar's Africa
Door pose
Parighasana
How to get into the position:
On one knee with the other leg outstretched, raise one arm and lean towards the side of the outstretched leg.
What are the benefits of the position:
Stretching, balance
In what story(s) is this position found?
Goldilocks and the 3 Bears
The grasshopper and the ant
Downward facing dog
Adho mukha
Comment entrer dans la position :
Debout, mains au sol on recule ses pieds, fesses en l’air, bras et jambes tendues.
Quels sont les bénéfices de la position :
Force, étirement, apaisement
Dans quelle(s) histoire(s) trouve-t-on cette position ?
Le Corbeau et Le Renard
Le Renard et La Cigogne
Le Lion et Le Rat
Room on the Broom
The Mitten
The Wolf who wanted to travel the world
The Lunar new year
Frog/Guarland pose
Malasana
How to enter the position:
Squat with feet apart, hands touching at heart level.
What are the benefits of the position:
flexibility, strength
In which story(s) do we find this position?
The Fox and the Crow
Room on the Broom
The frog who wants to be as big as an ox
The Mitten
Zigomar's Africa
The grasshopper and the ant
Eagle pose
Garudasana
How to enter the position:
Standing, lift one leg and pass it over the other. Arms folded in front of us we pass one arm below the other. Hands are touching.
Position Benefits:
Concentration, balance, digestion
In which story(s) do we find this position?
The Lion and The Rat
The Mitten
Zigomar's Africa
Happy baby pose
Balasana
Comment entrer dans la position :
Allongé sur le sol, on ramène nos jambes contre nous et on attrape nos pieds avec nos mains possibilité de se balancer sur les côtés.
Quels sont les bénéfices de la position :
Souplesse, relaxation
Dans quelle(s) histoire(s) trouve-t-on cette position ?
Le Corbeau et Le Renard
Boucle d’Or et les 3 ours
The Lion and the Rat
Héron pose
Krounchasana
How to enter the position:
Sitting on the buttocks with one leg bent, we grab the other leg with our hands and try to stretch the leg as high as possible.
What are the benefits of the position:
Balance, flexibility
In what story(s) is this position found?
The Lion and The Rat
Humble Warrior pose
Baddha Virabhadrasana
How to enter the position:
Legs apart, hands intertwined behind the back, bend one leg and lean forward, shoulder at knee level. The second leg is stretched.
What are the benefits of the position:
Balance, focus, strength
In what story(s) is this position found?
The Lion and the Rat
The enormous turnip
Ragdoll pose
Uttanasana
How to get into the position:
Legs shoulder width apart, lean forward and hold our elbows with our opposite hands. Knees slightly bent if necessary.
What are the benefits of the position:
Relaxation, stretching
In what story(s) is this position found?
The Fox and the Crow
The Lion and the Rat
The Mitten
Zigomar's Africa
The enormous turnip
Reversed Table top position
Ardha purvottanasana
How to get into the position:
Buttocks and feet on the ground, knees bent, hands behind the bottom, lift the buttocks until you are parallel to the ground.
What are the benefits of the position:
Strength, flexibility
In what story(s) is this position found?
The Fox and the Crow
Goldilocks and the 3 bears
The grasshopper and the ant
Reversed Warrior pose
Viparita Virabhadrasana
How to enter the position:
Legs apart, front leg bent, rear leg straight, one leans slightly back, one hand stretched above the head the other rests on the outstretched leg.
What are the benefits of the position:
Balance, focus, strength
In what story(s) is this position found?
The Lion and the Rat
The enormous turnip
Rock the baby pose
Hindolasana
ow to get into the position:
Sitting, put a knee into the elbow on the same side and the foot into the other elbow and we swing from side to side.
What are the benefits of the position:
Stretch, strength
In which story(ies) do we find this position?
Goldilocks and the 3 Bears
Spider pose
How to enter the position:
Squat, feet apart outwards arms behind the feet.
Position Benefits:
Flexibility, balance
In which story(s) do we find this position?
The Lion and The Rat
The grasshopper and the ant
Star pose
Uthitta Tadasana
How to enter the position:
Stand with your legs and arms spread above your head.
What are the benefits of the position:
strength, breathing
In which story(s) do we find this position?
The Fox and the Crow
The Lion and the Rat
Room on the Broom
The Mitten
Three legged dog
Eka pada adho mukha
How to enter the position:
In the position of the dog head up we come to raise one leg while trying not to turn the pelvis.
What are the benefits of the position:
Strength, balance
In which story(s) do we find this position?
The Fox and the Crow
The Lion and the Rat
The Mitten
Tree pose
Vrksasana
How to enter the position:
Standing, lift one leg and place one foot on top of the other or place the foot at ankle level or at the very top of the thigh but not at knee level so as not to hurt yourself. Lift your arms outstretched above your head or hands clasped near your heart.
Benefits of the position:
Focus, balance
In which story(ies) do we find this position?
The Fox and the Crow
Goldilocks and the 3 Bears
The Lion and the Rat
The 3 grains of rice
The Tortoise and the Hare
The Mitten
Tabletop position
Bharmanasana
How to get into the position:
On all fours, back straight, legs at 90 degrees.
What are the benefits of the position:
Stretch, strength
In what story(s) is this position found?
Goldilocks and the 3 bears
Trophy pose
Virasana
How to enter the position:
Sit on your feet, back straight, arms stretched above your head.
What are the benefits of the position:
Stretching, concentration
In what story(s) is this position found?
The Lion and The Rat
The Tortoise and the Hare
Warrior 1
Virabhadrasana I
How to enter the position:
Legs apart legs and hips aligned, we bend the front leg, the back leg is stretched, arms straight above the head.
What are the benefits of the position:
Balance, focus, strength
In what story(s) is this position found?
The Lion and The Rat
The Tortoise and the Haree
The Wolf who wanted to travel the world
The enormous turnip
Warrior 2
Virabhadrasana II
How to enter the position:
Legs apart one foot forward, knee bent, arms outstretched we look at the tips of his fingers, far ahead.
What are the benefits of the position:
Balance, focus, strength
In what story(s) is this position found?
The Lion and The Rat
The Tortoise and the Hare
The Wolf who wanted to travel the world
The enormous turnip
Warrior 3 pose
Virabhadrasana III
How to enter the position:
We lean forward by raising one leg while fixing our gaze on a fixed object, the leg at the back is stretched. Arms outstretched in front of us, spread to the sides or bent in front of the heart.
Benefits of the pose: Focus, strength, balance
In which story(its) can I find this pose:
The Fox and the Crow
The Wolf who wanted to travel the world
Wide legged forward pose
Prasarita padottanasana
How to enter the position:
Standing, legs apart, hold hands and lean forward with outstretched forearms as if chopping wood. Or put your hands on your hips.
What are the benefits of the position:
Stretching, relaxation
In what story(s) is this position found?
Goldilocks and the 3 Bears
The Fox and the Crow
The Mitten
Plank pose
Utthita Chaturanga Dandasana
How to enter the position:
Sit, right leg straight, left leg bent. Place the foot of the left leg on the outside of the right knee. Bend the right elbow and wedge it against the outside of the left knee. Perform a twist of the pelvis and look far behind you, the left hand behind the buttocks to help the twist. With each exhalation try to go further in the twist.
What are the benefits of the position:
Stretching, flexibility, energy, digestion
In what story(s) is this position found?
The Wolf Who Wanted to Go Around the World
Lunar New Year
Zigomar's Africa
Deer/Goat pose
Ardha Matsyendrasana
How to enter the position:
Sit, right leg straight, left leg bent. Place the foot of the left leg on the outside of the right knee. Bend the right elbow and wedge it against the outside of the left knee. Perform a twist of the pelvis and look far behind you, the left hand behind the buttocks to help the twist. With each exhalation try to go further in the twist.
What are the benefits of the position:
Stretching, flexibility, energy, digestion
In what story(s) is this position found?
The Wolf Who Wanted to Go Around the World
Lunar New Year
Zigomar's Africa
Hare pose
Savankasana
How to enter the position:
Position of the child, hands intertwined behind the back, raise the arms high in the sky.
What are the benefits of the position:
Stretching, flexibility, relaxation
In what story(s) is this position found?
The hare and the tortoise
The Mitten
Lunar New Year
Cobra/sphinx pose
Bhujangasana
How to enter the position:
Sphinx: Lying on your stomach, elbows raised directly above your shoulders, chest up, shoulders down, looking straight ahead.
Cobra: active version, hands are supported along the ribs, elbows tight against the body, back, buttocks legs contracted.
What are the benefits of the position:
back strengthening/stretching, chest opening.
In what story(s) is this position found?
The Mitten
Puppy pose
Uttana Shishosana
How to enter the position:
Start on all fours, move your arms forward, lower your chest, try to put your forehead on the ground.
What are the benefits of the position:
Stretching, relaxation
In what story(s) is this position found?
The mitten
Funny nose
Shark pose
Salabhasana
How to enter the position:
Lying on your stomach, hands intertwined behind your back, straighten your chest and lift your legs by contracting your thighs.
What are the benefits of the position:
strengthening of the back, buttocks, legs
In what story(s) is this position found?
The Wolf Who Wanted to Go Around the World
Funny nose
Bridge pose
Setu bandhasana
How to enter the position:
Lie on your back, knees bent, feet on the floor, close to your buttocks. Raise the buttocks as high as possible chest forward. Possibility of interlacing the hands behind the back, tight shoulders.
What are the benefits of the position:
Back strengthening and stretching
In what story(s) is this position found?
The hare and the tortoise
The 3 grains of rice
Pigeon pose
Eka pada rajakapotasana
How to enter the position:
Front leg bent between 45 and 90 degrees, back leg straight, hips parallel. If the stretching is too intense, possibility of putting a brick/cushion under the bottom of the front leg.
What are the benefits of the position:
stretch
In what story(s) is this position found?
Room on the broom
The Wolf Who Wanted to Go Around the World
The enormous turnip
Bunny's jump
How to enter the position:
Squatting, hands on the floor jump knees bent, bring the feet as close as possible to the buttocks.
What are the benefits of the position:
strength, energy
In what story(s) is this position found?
Goldilocks and the 3 Bears
Lunar New Year
Easy twist pose
How to enter the position:
Sitting cross-legged, place hands on knee on opposite side and look far behind you, hand behind buttocks comfortable twisting
What are the benefits of the position:
stretch
In what story(s) is this position found?
Lunar New Year
The 3 grains of rice
Crocodile pose
How to enter the position:
Lying on your side, arms above your head, contract the side to lift yourself up and open your arms like a crocodile's mouth.
What are the benefits of the position:
Strength, stretch
In what story(s) is this position found?
The bunny and the turtle
The wolf who wanted to travel the world
Zigomar's Africa
Candel pose
Sarvangasana
How to enter the position:
Lying on your back, legs raised, option to lift your upper body to try to come and touch your feet or lift your buttocks with your hands supporting your lower back.
What are the benefits of the position:
Back and stomach strengthening, stretching, relaxation
In what story(s) is this position found?
The bunny and the turtle
The wolf who wanted to travel the world
The grasshopper and the ant
Kangaroo /duck pose
How to enter the position:
Lying on your back, legs raised, option to lift your upper body to try to come and touch your feet or lift your bottom with your hands supporting your lower back.
What are the benefits of the position:
Back and stomach strengthening, stretching, relaxation
In what story(s) is this position found?
The hare and the tortoise
The wolf who wanted to travel the world
The enormous turnip