The Ashram: Hot Yoga with Gary Olson

Sanskrit Glossary

Adho-mukha	Downward facing.
Adho-mukha svanasana	Downward facing dog pose. Come onto the floor with your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Curl your toes under and spread your fingers out on the ground to help you feel stable and grounded through you arms. On an exhalation raise your hips upward, pushing into the floor with your hands and pressing your heels down toward the floor, initially keeping your knees slightly bent. Take care that your weight is evenly distributed between your hands and feet. Hold this post or move on to straighten your legs, with your heels continuing to descend to the floor, so that your heel grounded through your legs and feet as well as through your arms and hands, while your hips reach upward. Hold for four to 12 breaths. To recover, reverse the path taken into the position. When you are more advanced, you can move from a Cat Stretch directly into the Dog Stretch. This enhances your ability to feel the hips initiating the movement and also establishes your hollowed spine.
Anga	The body; a limb or a part of the body; a constituent part.
Ardha	Half.
Asana	Physical posture or pose; The third stage of yoga.
Asta	The number eight.
Astanga Yoga	The eight limbs of Yoga described by Patanjali.
Aum	Like the Latin word 'Omne', the Sanskrit word 'Aum' means 'all' and conveys concepts of 'Omniscience', 'Omnipresence' and 'Omnipotence'.
Baddha	Bound, caught, restrained, firm.
Bakasana	Crow; elbow balancing pose. This arm balance strengthens the arms and wrists, as well as the abdominal muscles. It also stretches the lower back. Bakasana is sometimes used as a transition posture to headstand. Squat down from Tadasana with your feet a few inches apart. Separate your knees wider than your hips and lean your torso forward, between the inner thighs. Stretch your arms forward and then bend your elbows, placing your hands securely on the floor and the backs of your upper arms against your shins. Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. Remember to contract your front torso and round your back. Try to keep your tailbone as close to your heels as possible. With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Your legs and torso balance on the backs of your upper arms. To release, exhale and slowly lower your feet to the floor, back into a squat.
Balasana	Child's pose. Start with sitting on your haunches, with the arms relaxed at your sides. Exhale and bend forward, placing you forehead on the floor. The arms may be stretched forward or turned backwards towards the feet. The chest can rest either on the knees or the knees can be spread to about the width the hips to allow the chest to go between the knees. Shoulders are relaxed over your knees. Stay in this position anywhere from 30 seconds to a few minutes according to your comfort level.
Bandha	A bond or lock; it means a posture where certain organs or parts of the body are contracted and controlled.
Bhakti	Worship, adoration.
Bhuja	The arm or the shoulder.
Bhujanga	A serpent, a snake.
Bhujangasana	Cobra pose. Lie face down with forehead touching the floor, legs and heels together. Place your hands flat on the ground under your shoulders or next to your face. Inhaling tighten into your shoulders or next to your face. Inhaling, tighten into your buttock muscles (or, if advanced you can tighten into you pelvic floor muscles) to support your lower back, then raise chest and head off the ground, initiating the movement with the strength of your back and using your hands to press into the floor for support. Keep your elbows on the floor. If you have a flexible spine and can attain the position using the strength of your back rather than pushing with your arms, then raise your elbows off the floor, keeping your hands in the same position.
Chakra	Literally, a wheel or circle. Energy (prana) is said to flow in the human body through three main channels (nadis), namely, Susumna, Pingala and Ida. Susumna is situated inside the spinal column. Pingala and Ida start respectively from the right and left nostrils, move up to the crown of the head and course downwards to the base of the spine. These two nadis intersect with each other and also the Susumna. These junctions of the nadis are known as chakras or the fly-wheels which regulate the body mechanism.
Chandra	The moon.
Chatur	The number four.
Chaturanga	Crocodile; four limbs; a push-up position a few inches off the ground.
Chitta	The mind in its total or collective sense, being composed of three categories: (a) Mind, having the faculty of attention, selection and rejection; (b) Reason, the decisive state which determines the distinction between things and (c) Ego, the I-maker.
Danda	A staff.
Dandasana	Staff pose.
Dhanu	A bow.
Dharana	Concentration or complete attention. The sixth limb or stage of Yoga mentioned by Patanjali.
Dhyana	The seventh limb or stage of Yoga mentioned by Patanjali.
Drisht	A point of focus or gazing point.
Dwi	Two, both.
Dwi-hasta	Two hands.
Dwi-pada	Two feet or legs.
Eka	One, single, alone, only.
Ekapada	One legged.
Garudasana	Eagle pose. Garudasana encompasses many of yoga's physical and mental challenges: balance, strength, flexibility, and focus. This posture is part of Bikram's standing sequence. It strengthens the hips, calves, abdomen and arms. It also helps stretch the shoulders, and enhances flexibility of the joints in the hips, knees and ankles. Garuda is the mythical "King of the Birds" and the vehicle of Vishnu. Garuda is usually translated into English as "eagle," but literally means "devourer." Garuda was originally identified with the "all-consuming fire of the sun's rays." The asana invokes the majestic bird that it resembles.
Gu	First syllable in the word 'Guru', meaning darkness.
Gunas	Three forces of nature; Satva, a positive creating nature or influence; Ragas, a negative or destructive nature or influence; Tamas, the influence or nature of things to stay the same.
Guru	A guide who brings one from darkness to lightness; one who removes spiritual doubt.
Ha	First syllable of the word 'Hatha', which is composed of the syllables 'ha' meaning the sun, and 'tha' meaning the moon. The object of Hatha-yoga is to balance the flow of solar and lunar energy in the human system.
Hala	A plough.
Halasana	Plough pose. Start with lying on your back with knees bent, the soles of the feet on the ground and with legs held together. Place hands on your hips or waist, with your thumbs pointing for ward on the waist and palms and fingers underneath the back supporting it. On an exhalation, swing your knees and thighs over you abdomen. Raising your hips and torso, and support this position with your hands on your lower back. Now straighten your legs so that they are parallel to the floor. Then press your elbows into the floor to help you move your hips over your shoulders and bring your chest in toward your chin; feet are relaxed. Hold this position. If you are comfortable in the pose, try to touch your toes to the floor while keeping your legs extended.
Hasta	Hand.
Hatha	Sun/moon; balance.
Hatha-yoga	The way towards realization through rigorous physical discipline.
Janu	Knee.
Jnana	Sacred knowledge derived from meditation on the higher truths of religion and philosophy, which teaches a man how to understand his own nature.
Karma	Action.
Karma-yoga	The achievement of union with the Supreme Universal Soul through action.
Kriya	Process; anything you can do that brings one to a state of union, yoga.
Kundalini	The Kundalini (kundala=coil of a rope; Kundalini=a coiled female serpent) is the divine cosmic energy. This force or energy is symbolised as a coiled and sleeping serpent lying dormant in the lowest nerve centre at the base of the spinal column, the Muladhara-chakra. This latent energy has to be aroused and made to ascend the main spinal channel, the Susumna piercing the chakras right up to the Sahasrara, the thousand-petalled lotus in the head. Then the Yogi is in union with the Supreme Universal Soul.
Mandala	A circle.
Mantra	A sacred word, thought or sound.
Matsya	A fish.
Matsyasana	Fish pose.
Mudra	A seal.
Mukha	Face or facing.
Nama	Name.
Namaste	Commonly said at the end of yoga class by the instructor and the students. One beautiful interpretation: I honor that place in you where the whole Universe resides. And when I am in that place in me and you are in that place in you, there is only one of us.
Nava	A boat.
Navasana	Boat pose.
Niyama	Self-purification by discipline. The second stage of yoga mentioned by Patanjali.
Pada	The foot or leg; also part of a book.
Padangustha	The big toe.
Padma	Lotus.
Padmasana	Lotus pose.
Paripurna	Entire, complete.
Parivrtta	Revolved or rotated; to twist.
Parivrtta Trikonasana	Revolved or rotated triangle pose. Begin in mountain pose (tadasana). Step your legs about four feet apart. Turn your right toes out 90 degrees and line your right heel up with the arch of your left foot. Lift your arms to shoulder height, parallel to the floor, palms facing down. Extend your right arm way out to the right and tilt your hips so your tailbone points toward your left heel. Then keeping the right side of your torso long, reach your right hand to your shin or the floor outside your ankle. Rotate your right glute under as you open your left hip more toward the ceiling. Extend your left arm straight up in line with your right arm and turn your head to look at your left thumb in triangle pose (trikonasana). Then lower your left hand to the mat, to the left of your right foot, and step your left foot in 4 to 8 inches to shorten your stance. Inhale and lengthen the front of your spine. Exhale and rotate to your right, reaching your fingertips to the outside of your right foot. Press your left wrist and forearm against your right ankle. Inhale as you lift your right arm toward ceiling. And exhale as you twist your chest open to the right. Draw your right outer hip back and to the left to keep your low back flat and your hips squared forward.
Paschima	West; the back side of the body.
Paschimottana	Intense stretch of the back side of the body from the nape to the heels.
Paschimottanasana	Seated forward bend.
Patanjali	The author of the yoga sutras. The propounder of Astanga yoga. He put it on paper, so the world could experience it.
Pida	Pain, suffering, pressure.
Prajna	Intelligence, wisdom.
Prana	Breath, respiration, life, vitality, wind, energy, strength. It also connotes the soul.
Pranayama	Rhythmic control of the breath. The fourth stage of yoga.
Prasarita	Separated.
Pratyahara	A withdrawal from the senses; the body and mind to a focused place within; the self. The fifth stage of yoga.
Purva	East, the front of the body.
Purvottana	Intense stretch of the front side of the body.
Raja	Royal or king.
Raja-kapota	King pigeon.
Raja-yoga	The achievement of union with the Supreme Universal Spirit, by becoming the ruler of one's own mind by defeating its enemies. The chief of these enemies are: Kama (passion or lust), krodha (anger or wrath), lobha (greed), moha (delusion), mada (pride) and matsara (jealousy or envy). The eight-fold yoga of Patanjali shows the royal road (raja-marga) for achieving this objective.
Ru	The second syllable in the word 'guru', meaning light.
Salabha	Locust.
Salabhasana	Locust pose. Lying on your stomach, extend both arms out to the sides, palms down. As in Locust, raise your head and rest your chin on the floor. Keeping your legs together, point your toes, lock both knees, and tighten all the muscles in the legs and hip area. Keeping them tensed will prevent you from letting your knees or feet fly apart when you finally get into this "airplane" pose. Start with a big inhale, raise your head and chin off the floor to look at the ceiling, and in one movement raise both arms, both legs and your entire torso off the floor. Your arms are now lifting up and moving backward slightly, looking like the wings on your personal Concorde jet. Your palms face the floor, fingers together. The fingertips should be level with the top of your head, palms parallel to the floor.
Salamba	With support.
Samadhi	The eighth limb or stage of Yoga mentioned by Patanjali; a state in which all thought has completed itself. The divine state. A state in which one experiences union with the universal source.
Samasthiti	Standing in attention.
Samyana	The meditative process as described by Patanjali involving different states of awareness; the sixth, seventh, and eighth limbs or stages of yoga, Dharana, Dhyana, and Samadhi, together are commonly referred to as Samyana.
San	Six.
Sarva	All, whole.
Sarvanga	The whole body.
Sarvangasana	Shoulder stand. Start with lying on your back. Then bend your knees so as the soles of your feet touch the ground, legs should be together. Place hands on your hips or waist, with your thumbs pointing for ward on the waist and palms and fingers underneath the back supporting it. Now exhale and swing your knees up over your abdomen, keeping your legs bent and raising your torso. Shift your body weight onto your shoulders and upper back. Press your elbows into the ground as your hands support your back. Bring elbows as close together as you can, taking care to keep your hands level on your back. Straighten your legs so that they point diagonally upward. Hold this position, relaxing your hips into the support of your hands. To extend the position, inhale as you push your hips further forward, bringing your chest toward your chin. Aim your legs and torso toward the vertical. Once again bring your elbows closer together, pinching your shoulder blades together and shifting your hands to support your upper back as close to your shoulders as possible. Hold them on the ground, parallel to each other and pointing away from your head, with facing down.
Sava	A corpse, a dead body.
Savasana	Corpse pose.
Setu	A bridge.
Setu-bandha	The construction of a bridge. Name of an asana in which the body is arched.
Setu-bandhasana	Bridge pose.
Siddha	A sage, seer or prophet; also a semi-divine being of great purity and holiness.
Sirsa	The head.
Sukha	A lightness of being; easy.
Supta	Sleeping; supine or laying back.
Supta Virasana	Supine hero pose.
Surya	The sun.
Svana	Dog.
Tada	Mountain.
Tadasana	Mountain pose; standing tall.
Tan	To stretch, extend, lengthen out.
Tapas	Burning away impurities through self-discipline.
Tha	The second syllable of the word 'hatha'. The first syllable 'ha' stands for the sun, while the second syllable 'tha' stands for the moon. The union of these two is Hatha-yoga.
Tri	Three.
Trikona	A triangle.
Trikonasana	Triangle pose. Step your feet about four feet apart. Stretch your arms out the sides, shoulder height, palms facing the floor. Throughout the posture, keep strength in your arms and legs, rotate your pelvis back, and lengthen your spine. Turn your left foot in 45 degrees by pivoting on the heel. Turn your right foot out 90 degrees, also by pivoting on the heel. Swing your hips to the left as you stretch out to the right. Place your right hand on your right leg and extend your left arm straight up toward the ceiling. Do not allow the bottom arm to support any weight. Let your legs support you. Extend evenly on both sides of your body. Do not compress the lower ribs and hyper-extend the upper ribs. Look straight ahead or up at your left hand. Soften your gaze; quiet your hearing; relax your jaw. Breathe evenly and comfortably through your nose. Come out of the pose by unbending at the right groin, keeping your spine straight and long. Repeat to the left side.
Ujjayi	A type of pranayama in which the lungs are fully expanded and the chest is puffed out.
Urdhva	Up or upwards; to raise or elevate.
Urdhva-mukha	Upward facing.
Ustra	Camel.
Ustrasana	Camel pose. Kneel on the floor with your thighs and torso perpendicular to the floor. The tops of your feet and shins should rest firmly on the ground. Now, elongate away from these roots by pushing your sternum upwards. Pushing up is important because simple back-bending will crush your lower vertebrae.Rest the palms of your hands on your lower back and gently push your thighs and hips forward. Lean back against the firmness of the tail bone and shoulder blades; as you get used to the posture, try to place your hands further down your body until they rest on the heels of your feet. Take your head and look back � viewed from the side, your hips should extend further than any other part of your body.Hold in place for 30 seconds to a minute. Exit by straightening your back, leading with your chest.
Ut	A particle, denoting intensity.
Utkatasana	Chair or awkward pose. Start with standing straight in Tadasana (tree pose). Inhale while stretching your arms forward and up in parallel line. Exhale, bending your knees with thighs as nearly parallel to the floor as possible and heels pressed into the ground, legs and knees together, and keeping spine, chest head, and arms in line. Hold as a static pose for four to eight breaths. To recover, reverse your path taken into the position, inhaling as your return to upright with arms over head, and exhaling as your lower your arms down to your sides. As a dynamic version, repeat moving into and out of the post, coordinating breath with movement. Repeat the dynamic version four to eight time in a slow and controlled manner.
Uttana	An intense stretch.
Uttanasana	Intense standing forward bend.
Utthita	Extended.
Utthita Parsvakonasana	Extended Side Angle Pose: This posture strengthens and stretches the legs, knees and ankles. It also stretches the groin, spine, waist, chest and shoulders. It increases stamina and stimulates the abdominal organs. If you have neck problems, don't turn your head to look straight up at your arm, instead, look straight ahead with the sides of the neck lengthened evenly, or look at the floor.
Vajra	A thunderbolt, the weapon of Indra.
Vasistha	A celebrated sage, author of several Vedic hymns.
Vasisthasana	Side plank.
Vinyasa	Flow; a physical or energy flow.
Vira	Hero; brave.
Virabhadra	A powerful warrior created out of Siva's matted hair.
Virabhadrasana I	Warrior I pose. Move your legs as far apart as you can while maintaining stability. Your heels should be in line with each other. Inhale and raise your arms forward and up, stretch them with your hands and fingers upward. Keep your shoulders pressed down and your chest open. Breathing naturally, turn your right foot and leg to a 90-degree angle and your left foot and leg in to a 45-degree angle. Keep both legs straight, with heels securely rooted to the ground. Inhale and turn your entire body to face the right without adjusting your feet. Hold in this position for two or three breaths. Now exhale and bend your right knee, aiming to bring your thigh parallel to the ground with your knee positioned directly above your heel. Your right knee should point forward (not fall in or out to either side). Hold for three to eight breaths.
Virabhadrasana II	Warrior II pose. Then raise your arms to the sides to shoulder height, palms facing down and fingers pointing out to the sides. Inhale and extend your spine and head upward as you turn your head to the right to look over you right hand. Hold for two or three breaths. Then exhale and bend your right knee so that it is positioned over your right heel, forming a right angle. Both feet should be well planted on the ground. Keep shoulders and arms in a straight line, with shoulders pressed down and arms stretching out though the fingertips in opposite directions. Hips and shoulders face squarely to the front, with your spine centered between your legs. As a static pose, hold for up to eight breathes. To recover, reverse the path taken into the positions. Repeat to the other side. For the dynamic version, alternate straightening your right leg on inhalation with bending the leg on exhalation.
Virabhadrasana III	Warrior III pose.
Virasana	Hero pose.
Vritta	Fluctuation.
Vrksa	Tree.
Vrksasana	Tree pose. Start standing straight in Tadasana (Mountain Pose) position. Then bend your right knee and place your right heel as high up against the inside of your left leg as possible, aiming to place it in your groin. You can use your hands to help position the foot. Your right knee should point out to the side, while your hips should face the front. Place your hands in the Prayer Pose in front of your sternum. Balance in this position and feel the two-way stretch between your head and grounded left foot. Pressing your right foot into your thigh can also be helpful to your balance. When you establish prayer position you can practice some advance positions also. Stretch your arms above your head with hands in the prayer pose or parallel apart.
Yama	The god of death. Yama ia also the first of Patanjalis eight limbs or stages of yoga. Yamas are universal moral commandments or ethical disciplines transcending creeds, countries, age and time. The five mentioned by Patanjali are: non-violence, truth, non-stealing, continence and non-coveting.
Yoga	Union.
Yoga-mudra	A posture.
Yogi or Yogini	One who follows the path to union.