@franzenzenhofer/asanakit 0.1.0

package/poses/yoga/ashtanga/padangusthasana.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: padangusthasana
+name: Big Toe Pose
+sanskrit: Pādāṅguṣṭhāsana
+english: Big Toe Pose
+discipline: yoga
+family: standing
+difficulty: 2
+description: Feet hip width, legs straight, fold deep from the hips and hook the first two fingers around the big toes. The elbows bend back and the crown drops toward the shins.
+tags: [ashtanga, standing, forward-fold]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Hook the big toes, lift the kneecaps
+  - Pull on the toes to draw the chest toward the shins
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -72
+  world:
+    thighL: -90
+    thighR: -90
+    shinL: -90
+    shinR: -90
+    footL: -18
+    footR: -18
+    spine: -82
+    neck: -85
+    head: -80
+    upperArmL: -133
+    upperArmR: -133
+    forearmL: -38
+    forearmR: -38
+    handL: -60
+    handR: -60
+props:
+  - type: mat
+muscles:
+  engaged: [biceps, quadriceps, rectusAbdominis]
+  stretched: [hamstrings, erectorSpinae, gastrocnemius]

package/poses/yoga/ashtanga/padmasana.pose.yaml

@@ -0,0 +1,43 @@
+asanakit: 1
+id: padmasana
+name: Lotus Pose
+sanskrit: Padmāsana
+english: Lotus Pose
+discipline: yoga
+family: seated
+difficulty: 3
+description: Seated with the legs folded and crossed, each foot drawn up onto the opposite thigh. The spine lifts tall and the hands rest quietly on the knees.
+tags: [ashtanga, finishing, seated, meditation]
+breath: free
+drishti: nasagrai
+cues:
+  - Root the sit bones, grow tall through the crown
+  - Let the knees settle, never force them down
+contact: [kneeL, kneeR, ankleL, ankleR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 90
+  world:
+    pelvis: 90
+    spine: 90
+    neck: 90
+    head: 90
+    upperArmL: -65
+    upperArmR: -65
+    forearmL: -50
+    forearmR: -50
+    handL: -45
+    handR: -45
+    thighL: -20
+    thighR: -20
+    shinL: 181.5
+    shinR: 181.5
+    footL: 20
+    footR: 20
+props:
+  - type: mat
+muscles:
+  engaged: [erectorSpinae, rectusAbdominis]
+  stretched: [adductors, gluteus, quadriceps]

package/poses/yoga/ashtanga/parsvottanasana.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: parsvottanasana
+name: Intense Side Stretch
+sanskrit: Pārśvottānāsana
+english: Intense Side Stretch Pose
+discipline: yoga
+family: standing
+difficulty: 3
+description: Feet staggered front and back, both legs straight, the hips square. The torso folds flat over the front leg while the hands stay in reverse prayer behind the back. Held five breaths.
+tags: [ashtanga, standing, forward-fold, primary-series]
+breath: exhale
+drishti: padhayoragrai
+cues:
+  - Square the hips to the front foot before you fold
+  - Lengthen the chest along the front thigh, chin toward the shin
+contact: [toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -55
+  world:
+    thighL: -65
+    shinL: -65
+    footL: 0
+    thighR: -115
+    shinR: -115
+    footR: 0
+    spine: -55
+    neck: -70
+    head: -68
+    upperArmL: 140
+    forearmL: -160
+    handL: -160
+    upperArmR: 140
+    forearmR: -160
+    handR: -160
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, rectusAbdominis, rotatorCuff]
+  stretched: [hamstrings, gastrocnemius, erectorSpinae, pectoralis]

package/poses/yoga/ashtanga/paschimottanasana.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: paschimottanasana
+name: Seated Forward Fold
+sanskrit: Paścimottānāsana
+english: Intense West Stretch
+discipline: yoga
+family: seated
+difficulty: 2
+description: From Staff Pose the torso hinges forward over straight legs, the hands catch the feet and the spine lengthens along the thighs. The whole back line of the body opens.
+tags: [ashtanga, seated, forward-fold, primary-series]
+breath: exhale
+drishti: padhayoragrai
+cues:
+  - Hinge from the hip joints, lead with the chest not the chin
+  - Draw the belly in and lengthen the spine on every inhale
+contact: [hipCenter, ankleL, ankleR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 40
+  world:
+    thighL: 0
+    thighR: 0
+    shinL: 0
+    shinR: 0
+    footL: 90
+    footR: 90
+    spine: 28
+    neck: 10
+    head: -5
+    upperArmL: -45
+    upperArmR: -45
+    forearmL: 23
+    forearmR: 23
+    handL: -45
+    handR: -45
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, rectusAbdominis, biceps]
+  stretched: [hamstrings, erectorSpinae, gastrocnemius, latissimus]

package/poses/yoga/ashtanga/prasarita-padottanasana-a.pose.yaml

@@ -0,0 +1,46 @@
+asanakit: 1
+id: prasarita-padottanasana-a
+name: Wide-Legged Forward Fold A
+sanskrit: Prasārita Pādottānāsana A
+english: Wide-Legged Intense Stretch A
+discipline: yoga
+family: standing
+difficulty: 2
+description: Feet wide and parallel, legs straight, the torso folds down between them. Hands press the floor in line with the feet, elbows bend back and the crown of the head reaches the mat. Held five breaths.
+tags: [ashtanga, standing, forward-fold, primary-series]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Straighten the legs and lift the kneecaps
+  - Bend the elbows straight back, crown to the floor
+contact: [toeL, toeR, handTipL, handTipR, headTop]
+figure:
+  view: front
+  grounded: true
+  root:
+    rotation: -90
+  world:
+    hipL: 0
+    hipR: 180
+    thighL: -62
+    shinL: -62
+    footL: -30
+    thighR: -118
+    shinR: -118
+    footR: -150
+    spine: -90
+    neck: -90
+    head: -90
+    clavicleL: 0
+    clavicleR: 180
+    upperArmL: -95
+    forearmL: -10
+    handL: -8
+    upperArmR: -85
+    forearmR: -170
+    handR: -172
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, rectusAbdominis, deltoid]
+  stretched: [hamstrings, adductors, erectorSpinae, gastrocnemius]

package/poses/yoga/ashtanga/prasarita-padottanasana-c.pose.yaml

@@ -0,0 +1,46 @@
+asanakit: 1
+id: prasarita-padottanasana-c
+name: Wide-Legged Forward Fold C
+sanskrit: Prasārita Pādottānāsana C
+english: Wide-Legged Intense Stretch C
+discipline: yoga
+family: standing
+difficulty: 3
+description: Feet wide and parallel, legs straight, the torso folds down between them. The hands are clasped behind the back and the straight arms sweep up over the head toward the floor, opening the shoulders. Held five breaths.
+tags: [ashtanga, standing, forward-fold, shoulder-opener, primary-series]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Clasp the hands and straighten the elbows before you fold
+  - Let the arms fall over the head, shoulders away from the ears
+contact: [toeL, toeR, headTop]
+figure:
+  view: front
+  grounded: true
+  root:
+    rotation: -90
+  world:
+    hipL: 0
+    hipR: 180
+    thighL: -62
+    shinL: -62
+    footL: -30
+    thighR: -118
+    shinR: -118
+    footR: -150
+    spine: -90
+    neck: -90
+    head: -90
+    clavicleL: 0
+    clavicleR: 180
+    upperArmL: 105
+    forearmL: 105
+    handL: 105
+    upperArmR: 75
+    forearmR: 75
+    handR: 75
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, deltoid, trapezius]
+  stretched: [hamstrings, adductors, pectoralis, deltoid]

package/poses/yoga/ashtanga/primary.seq.yaml

@@ -0,0 +1,74 @@
+asanakit: 1
+id: ashtanga-primary
+name: Ashtanga Primary Series
+tradition: Ashtanga Vinyasa Yoga
+description: >-
+  Yoga Chikitsa, the first series of Ashtanga Vinyasa Yoga: the opening sun salutations,
+  the standing sequence, the seated sequence and the finishing sequence. Asymmetric
+  postures are marked "both" and render twice, once per side.
+
+sections:
+  - name: Surya Namaskara A
+    steps:
+      - { pose: samasthiti, breath: free, count: 1 }
+      - { pose: urdhva-hastasana, breath: inhale, count: 1 }
+      - { pose: uttanasana, breath: exhale, count: 1 }
+      - { pose: ardha-uttanasana, breath: inhale, count: 1 }
+      - { pose: chaturanga-dandasana, breath: exhale, count: 1 }
+      - { pose: urdhva-mukha-svanasana, breath: inhale, count: 1 }
+      - { pose: adho-mukha-svanasana, breath: exhale, count: 5 }
+      - { pose: ardha-uttanasana, breath: inhale, count: 1 }
+      - { pose: uttanasana, breath: exhale, count: 1 }
+      - { pose: urdhva-hastasana, breath: inhale, count: 1 }
+      - { pose: samasthiti, breath: exhale, count: 1 }
+
+  - name: Surya Namaskara B
+    steps:
+      - { pose: utkatasana, breath: inhale, count: 1 }
+      - { pose: chaturanga-dandasana, breath: exhale, count: 1 }
+      - { pose: urdhva-mukha-svanasana, breath: inhale, count: 1 }
+      - { pose: adho-mukha-svanasana, breath: exhale, count: 1 }
+      - { pose: virabhadrasana-a, breath: inhale, count: 1, side: both }
+      - { pose: chaturanga-dandasana, breath: exhale, count: 1 }
+      - { pose: adho-mukha-svanasana, breath: exhale, count: 5 }
+      - { pose: samasthiti, breath: exhale, count: 1 }
+
+  - name: Standing sequence
+    steps:
+      - { pose: padangusthasana, breath: exhale, count: 5 }
+      - { pose: padahastasana, breath: exhale, count: 5 }
+      - { pose: utthita-trikonasana, breath: exhale, count: 5, side: both }
+      - { pose: utthita-parsvakonasana, breath: exhale, count: 5, side: both }
+      - { pose: prasarita-padottanasana-a, breath: exhale, count: 5 }
+      - { pose: prasarita-padottanasana-c, breath: exhale, count: 5 }
+      - { pose: parsvottanasana, breath: exhale, count: 5, side: both }
+      - { pose: utkatasana, breath: inhale, count: 5 }
+      - { pose: virabhadrasana-a, breath: inhale, count: 5, side: both }
+      - { pose: virabhadrasana-b, breath: exhale, count: 5, side: both }
+
+  - name: Seated sequence
+    steps:
+      - { pose: dandasana, breath: hold, count: 5 }
+      - { pose: paschimottanasana, breath: exhale, count: 5 }
+      - { pose: purvottanasana, breath: inhale, count: 5 }
+      - { pose: janu-sirsasana-a, breath: exhale, count: 5, side: both }
+      - { pose: marichyasana-a, breath: exhale, count: 5, side: both }
+      - { pose: marichyasana-c, breath: exhale, count: 5, side: both }
+      - { pose: navasana, breath: free, count: 5 }
+      - { pose: baddha-konasana, breath: exhale, count: 5 }
+      - { pose: upavistha-konasana, breath: exhale, count: 5 }
+      - { pose: supta-padangusthasana, breath: exhale, count: 5, side: both }
+      - { pose: setu-bandhasana, breath: inhale, count: 5 }
+
+  - name: Finishing sequence
+    steps:
+      - { pose: urdhva-dhanurasana, breath: free, count: 5 }
+      - { pose: paschimottanasana, breath: exhale, count: 10 }
+      - { pose: salamba-sarvangasana, breath: free, count: 10 }
+      - { pose: halasana, breath: free, count: 8 }
+      - { pose: karnapidasana, breath: free, count: 8 }
+      - { pose: matsyasana, breath: free, count: 8 }
+      - { pose: sirsasana, breath: free, count: 15 }
+      - { pose: balasana, breath: free, count: 5 }
+      - { pose: padmasana, breath: free, count: 10 }
+      - { pose: savasana, breath: free, count: 10, note: Rest. }

package/poses/yoga/ashtanga/purvottanasana.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: purvottanasana
+name: Upward Plank
+sanskrit: Pūrvottānāsana
+english: Intense East Stretch
+discipline: yoga
+family: backbend
+difficulty: 3
+description: The counterpose to the seated forward fold. Hands press the floor behind the hips, the body lifts into one straight line from shoulders to feet, the soles press down and the head drops back.
+tags: [ashtanga, backbend, counterpose, primary-series]
+breath: inhale
+drishti: broomadhya
+cues:
+  - Press the hands down and lift the hips until the body is one line
+  - Push the soles into the floor and open the chest
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 158
+  world:
+    thighL: -22
+    thighR: -22
+    shinL: -22
+    shinR: -22
+    footL: -18
+    footR: -18
+    spine: 158
+    neck: 158
+    head: 205
+    upperArmL: -90
+    upperArmR: -90
+    forearmL: -90
+    forearmR: -90
+    handL: 0
+    handR: 0
+props:
+  - type: mat
+muscles:
+  engaged: [gluteus, hamstrings, erectorSpinae, triceps, deltoid]
+  stretched: [pectoralis, rectusAbdominis, hipFlexors]

package/poses/yoga/ashtanga/salamba-sarvangasana.pose.yaml

@@ -0,0 +1,43 @@
+asanakit: 1
+id: salamba-sarvangasana
+name: Shoulderstand
+sanskrit: Sālamba Sarvāṅgāsana
+english: Supported Shoulderstand
+discipline: yoga
+family: inversion
+difficulty: 3
+description: An inversion. The shoulders and upper arms rest on the floor, the body stacks vertically upside down, the legs point straight up and the hands support the mid back.
+tags: [ashtanga, finishing, inversion]
+breath: free
+drishti: nasagrai
+cues:
+  - Stack hips over shoulders, lift through the balls of the feet
+  - Keep the weight in the shoulders, never on the neck
+contact: [shoulderL, shoulderR, elbowL, elbowR, headTop]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -90
+  world:
+    pelvis: -90
+    spine: -90
+    neck: 180
+    head: 180
+    upperArmL: 0
+    upperArmR: 0
+    forearmL: 134
+    forearmR: 134
+    handL: 134
+    handR: 134
+    thighL: 90
+    thighR: 90
+    shinL: 90
+    shinR: 90
+    footL: 95
+    footR: 95
+props:
+  - type: mat
+muscles:
+  engaged: [rectusAbdominis, erectorSpinae, gluteus, quadriceps, triceps]
+  stretched: [trapezius, hamstrings]

package/poses/yoga/ashtanga/samasthiti.pose.yaml

@@ -0,0 +1,29 @@
+asanakit: 1
+id: samasthiti
+name: Samasthiti
+sanskrit: Samasthitiḥ
+english: Equal Standing
+discipline: yoga
+family: standing
+difficulty: 1
+description: The starting and ending posture of every vinyasa. Feet together, weight even, spine long.
+tags: [ashtanga, surya-namaskara-a, surya-namaskara-b, standing]
+breath: free
+drishti: nasagrai
+cues:
+  - Feet together, weight even across both soles
+  - Crown lifts, shoulders soften down
+contact: [toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  world:
+    upperArmL: -88
+    upperArmR: -88
+    forearmL: -88
+    forearmR: -88
+    handL: -80
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, erectorSpinae]

package/poses/yoga/ashtanga/savasana.pose.yaml

@@ -0,0 +1,43 @@
+asanakit: 1
+id: savasana
+name: Corpse Pose
+sanskrit: Śavāsana
+english: Corpse Pose
+discipline: yoga
+family: supine
+difficulty: 1
+description: Lying flat on the back, the whole body rests along the floor. Legs are long and slightly apart, arms relax beside the body, palms soft, the breath is left alone.
+tags: [ashtanga, finishing, supine, restorative]
+breath: free
+drishti: nasagrai
+cues:
+  - Let the whole weight of the body drop into the floor
+  - Release the jaw, the eyes and the breath
+contact: [headTop, shoulderL, shoulderR, hipCenter, handTipL, handTipR, kneeL, kneeR, ankleL, ankleR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 180
+  world:
+    pelvis: 180
+    spine: 180
+    neck: 180
+    head: 180
+    upperArmL: 0
+    upperArmR: 0
+    forearmL: 0
+    forearmR: 0
+    handL: 0
+    handR: 0
+    thighL: 0
+    thighR: 0
+    shinL: 0
+    shinR: 0
+    footL: 40
+    footR: 40
+props:
+  - type: mat
+muscles:
+  engaged: []
+  stretched: []

package/poses/yoga/ashtanga/setu-bandhasana.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: setu-bandhasana
+name: Bridge Pose
+sanskrit: Setu Bandhāsana
+english: Bridge Pose
+discipline: yoga
+family: backbend
+difficulty: 3
+description: Lying on the back with the knees bent and the feet planted, the hips and chest lift while the crown of the head stays on the floor. The final posture of the primary series.
+tags: [ashtanga, backbend, primary-series, neck]
+breath: inhale
+drishti: broomadhya
+cues:
+  - Press the feet down and lift the hips before the chest
+  - Keep weight in the feet, never crank the neck
+contact: [headTop, toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 180
+  world:
+    thighL: -10
+    thighR: -10
+    shinL: -114
+    shinR: -114
+    footL: -18
+    footR: -18
+    spine: 225
+    neck: 240
+    head: 250
+    upperArmL: -83
+    upperArmR: -83
+    forearmL: -4
+    forearmR: -4
+    handL: 0
+    handR: 0
+props:
+  - type: mat
+muscles:
+  engaged: [gluteus, hamstrings, erectorSpinae, quadriceps]
+  stretched: [rectusAbdominis, hipFlexors, pectoralis]

package/poses/yoga/ashtanga/sirsasana.pose.yaml

@@ -0,0 +1,43 @@
+asanakit: 1
+id: sirsasana
+name: Headstand
+sanskrit: Śīrṣāsana
+english: Supported Headstand
+discipline: yoga
+family: inversion
+difficulty: 4
+description: An inversion. The crown of the head and the forearms rest on the floor, the body stacks upside down in one vertical line and the legs reach straight up.
+tags: [ashtanga, finishing, inversion, balance]
+breath: free
+drishti: nasagrai
+cues:
+  - Press the forearms down and lift the shoulders away from the ears
+  - Stack ankles over hips over shoulders, ribs in
+contact: [headTop, elbowL, elbowR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -90
+  world:
+    pelvis: -90
+    spine: -90
+    neck: -90
+    head: -90
+    upperArmL: -100
+    upperArmR: -100
+    forearmL: 0
+    forearmR: 0
+    handL: 0
+    handR: 0
+    thighL: 90
+    thighR: 90
+    shinL: 90
+    shinR: 90
+    footL: 95
+    footR: 95
+props:
+  - type: mat
+muscles:
+  engaged: [deltoid, trapezius, rectusAbdominis, erectorSpinae, quadriceps, adductors]
+  stretched: [hamstrings]

package/poses/yoga/ashtanga/supta-padangusthasana.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: supta-padangusthasana
+name: Reclining Big Toe Pose
+sanskrit: Supta Pādāṅguṣṭhāsana
+english: Reclining Hand-to-Big-Toe Pose
+discipline: yoga
+family: supine
+difficulty: 2
+description: Lying flat on the back, one leg stays long on the floor while the other lifts straight up. The hand catches the big toe and draws the leg in toward the torso; the free arm rests on the mat.
+tags: [ashtanga, primary-series, supine, forward-fold]
+breath: exhale
+drishti: padhayoragrai
+cues:
+  - Press the floor leg down as the lifted leg comes in
+  - Keep both hips level, do not let the bottom hip roll up
+contact: [hipCenter, hipJointL, hipJointR, kneeL, ankleL, handTipL]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 0
+  world:
+    thighL: 180
+    shinL: 180
+    footL: 95
+    thighR: 60
+    shinR: 60
+    footR: -5
+    spine: 20
+    neck: 0
+    head: -5
+    upperArmL: 186
+    forearmL: 190
+    handL: 185
+    upperArmR: 78
+    forearmR: 78
+    handR: 78
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, hipFlexors, biceps]
+  stretched: [hamstrings, gastrocnemius, gluteus]

package/poses/yoga/ashtanga/upavistha-konasana.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: upavistha-konasana
+name: Wide-Angle Seated Forward Fold
+sanskrit: Upaviṣṭha Koṇāsana
+english: Seated Wide-Angle Pose
+discipline: yoga
+family: seated
+difficulty: 3
+description: Seated with the legs straight and spread wide on the floor. The torso hinges forward from the hips, the hands take hold of the outer edges of the feet and the chest travels toward the mat.
+tags: [ashtanga, primary-series, seated, forward-fold, hip-opener]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Roll the thighs open so the kneecaps point at the ceiling
+  - Walk the hands out and lead with the chest, not the chin
+contact: [hipCenter, hipJointL, hipJointR, kneeR, ankleR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 32
+  world:
+    thighL: 8
+    shinL: 8
+    footL: 82
+    thighR: 0
+    shinR: 0
+    footR: 75
+    spine: 40
+    neck: 20
+    head: 5
+    upperArmL: -30
+    forearmL: -20
+    handL: -25
+    upperArmR: -30
+    forearmR: -20
+    handR: -25
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, rectusAbdominis]
+  stretched: [hamstrings, adductors, erectorSpinae]