@franzenzenhofer/asanakit 0.1.0

package/poses/yoga/ashtanga/urdhva-dhanurasana.pose.yaml

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+asanakit: 1
+id: urdhva-dhanurasana
+name: Upward Bow
+sanskrit: Ūrdhva Dhanurāsana
+english: Upward Bow / Wheel
+discipline: yoga
+family: backbend
+difficulty: 4
+description: A deep backbend. Hands and feet press the floor, the hips and chest lift into a high arc, the head hangs back between the arms.
+tags: [ashtanga, finishing, backbend]
+breath: inhale
+drishti: nasagrai
+cues:
+  - Press evenly through hands and feet to lift the chest
+  - Keep the knees tracking over the feet, do not splay
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 195
+  world:
+    pelvis: 195
+    spine: 210
+    neck: 235
+    head: 250
+    upperArmL: -88
+    upperArmR: -88
+    forearmL: -88
+    forearmR: -88
+    handL: 0
+    handR: 0
+    thighL: -50
+    thighR: -50
+    shinL: -110
+    shinR: -110
+    footL: -15
+    footR: -15
+props:
+  - type: mat
+muscles:
+  engaged: [gluteus, erectorSpinae, deltoid, triceps, quadriceps]
+  stretched: [pectoralis, rectusAbdominis, hipFlexors]

package/poses/yoga/ashtanga/urdhva-hastasana.pose.yaml

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+asanakit: 1
+id: urdhva-hastasana
+name: Upward Salute
+sanskrit: Ūrdhva Hastāsana
+english: Upward Salute
+discipline: yoga
+family: standing
+difficulty: 1
+description: First movement of Surya Namaskara. Arms sweep overhead, palms meet, gaze to the thumbs.
+tags: [ashtanga, surya-namaskara-a, standing, backbend]
+breath: inhale
+drishti: angustha-ma-dyai
+cues:
+  - Sweep the arms wide and up on the inhale
+  - Lift the chest, keep the ribs knitted
+contact: [toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 93
+  world:
+    thighL: -90
+    thighR: -90
+    shinL: -90
+    shinR: -90
+    footL: -18
+    footR: -18
+    spine: 97
+    neck: 105
+    head: 110
+    upperArmL: 100
+    upperArmR: 100
+    forearmL: 98
+    forearmR: 98
+    handL: 96
+    handR: 96
+props:
+  - type: mat
+muscles:
+  engaged: [deltoid, erectorSpinae, quadriceps]
+  stretched: [rectusAbdominis, latissimus]

package/poses/yoga/ashtanga/urdhva-mukha-svanasana.pose.yaml

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+asanakit: 1
+id: urdhva-mukha-svanasana
+name: Upward-Facing Dog
+sanskrit: Ūrdhva Mukha Śvānāsana
+english: Upward-Facing Dog
+discipline: yoga
+family: backbend
+difficulty: 3
+description: Arms straight, chest open, thighs lifted off the floor. Only the hands and the tops of the feet touch down.
+tags: [ashtanga, surya-namaskara-a, backbend, arm-support]
+breath: inhale
+drishti: urdhva
+cues:
+  - Press the floor away, lift the thighs
+  - Draw the chest through the arms, shoulders back
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 30
+  world:
+    spine: 55
+    neck: 80
+    head: 105
+    thighL: -168
+    thighR: -168
+    shinL: -172
+    shinR: -172
+    footL: -160
+    footR: -160
+    upperArmL: -80
+    upperArmR: -80
+    forearmL: -86
+    forearmR: -86
+    handL: 0
+    handR: 0
+props:
+  - type: mat
+muscles:
+  engaged: [erectorSpinae, triceps, gluteus, deltoid]
+  stretched: [rectusAbdominis, pectoralis, hipFlexors]

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

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+asanakit: 1
+id: utkatasana
+name: Chair Pose
+sanskrit: Utkaṭāsana
+english: Fierce Pose
+discipline: yoga
+family: standing
+difficulty: 2
+description: Knees bend deeply, the hips sit back as if onto a chair, the torso leans forward and the arms reach overhead in line with the spine.
+tags: [ashtanga, surya-namaskara-b, standing]
+breath: inhale
+drishti: angustha-ma-dyai
+cues:
+  - Sit the hips back, keep the knees over the ankles
+  - Reach the arms up alongside the ears
+contact: [toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 70
+  world:
+    thighL: -30
+    thighR: -30
+    shinL: -100
+    shinR: -100
+    footL: -18
+    footR: -18
+    spine: 65
+    neck: 70
+    head: 72
+    upperArmL: 78
+    upperArmR: 78
+    forearmL: 80
+    forearmR: 80
+    handL: 82
+    handR: 82
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, gluteus, erectorSpinae, deltoid]
+  stretched: [gastrocnemius, latissimus]

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

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+asanakit: 1
+id: uttanasana
+name: Standing Forward Fold
+sanskrit: Uttānāsana
+english: Intense Stretch Pose
+discipline: yoga
+family: standing
+difficulty: 2
+description: Fold from the hips with straight legs, hands to the floor beside the feet, head toward the shins.
+tags: [ashtanga, surya-namaskara-a, standing, forward-fold]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Hinge from the hip joints, not the waist
+  - Lengthen the spine before rounding
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -70
+  world:
+    thighL: -90
+    thighR: -90
+    shinL: -90
+    shinR: -90
+    footL: -18
+    footR: -18
+    spine: -80
+    neck: -90
+    head: -95
+    upperArmL: -95
+    upperArmR: -95
+    forearmL: -50
+    forearmR: -50
+    handL: -8
+    handR: -8
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, rectusAbdominis]
+  stretched: [hamstrings, erectorSpinae, gastrocnemius]

package/poses/yoga/ashtanga/utthita-parsvakonasana.pose.yaml

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+asanakit: 1
+id: utthita-parsvakonasana
+name: Extended Side Angle
+sanskrit: Utthita Pārśvakoṇāsana
+english: Extended Side Angle Pose
+discipline: yoga
+family: standing
+difficulty: 3
+description: Legs wide, the front knee bends to a right angle, the bottom hand plants on the floor outside the front foot and the top arm reaches over the ear in one long line from the back heel to the fingertips. Held five breaths.
+tags: [ashtanga, standing, side-bend, primary-series]
+breath: exhale
+drishti: hastagrai
+cues:
+  - Front shin vertical, knee stacked over the ankle
+  - Press the back heel down and stretch the top arm over the ear
+contact: [toeL, toeR, handTipL]
+figure:
+  view: front
+  grounded: true
+  root:
+    rotation: 30
+  world:
+    hipL: 0
+    hipR: 180
+    thighL: 0
+    shinL: -90
+    footL: -10
+    thighR: -150
+    shinR: -150
+    footR: -170
+    spine: 30
+    neck: 35
+    head: 55
+    upperArmL: -55
+    forearmL: -55
+    handL: -55
+    upperArmR: 30
+    forearmR: 30
+    handR: 30
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, gluteus, obliques, deltoid]
+  stretched: [adductors, latissimus, obliques, hipFlexors]

package/poses/yoga/ashtanga/utthita-trikonasana.pose.yaml

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+asanakit: 1
+id: utthita-trikonasana
+name: Extended Triangle
+sanskrit: Utthita Trikoṇāsana
+english: Extended Triangle Pose
+discipline: yoga
+family: standing
+difficulty: 2
+description: Legs wide and straight, the torso tilts sideways over the front leg, the bottom hand catches the big toe and the top arm reaches straight up. Held five breaths.
+tags: [ashtanga, standing, side-bend, primary-series]
+breath: exhale
+drishti: hastagrai
+cues:
+  - Reach sideways out of the waist before you tilt down
+  - Stack both shoulders in one line, chest open to the side
+contact: [toeL, toeR, handTipL]
+figure:
+  view: front
+  grounded: true
+  root:
+    rotation: 25
+  world:
+    hipL: 0
+    hipR: 180
+    thighL: -45
+    shinL: -45
+    footL: -20
+    thighR: -135
+    shinR: -135
+    footR: -160
+    spine: 25
+    neck: 30
+    head: 55
+    upperArmL: -80
+    forearmL: -80
+    handL: -80
+    upperArmR: 100
+    forearmR: 100
+    handR: 100
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, obliques, deltoid, erectorSpinae]
+  stretched: [hamstrings, adductors, obliques, latissimus]

package/poses/yoga/ashtanga/virabhadrasana-a.pose.yaml

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+asanakit: 1
+id: virabhadrasana-a
+name: Warrior I
+sanskrit: Vīrabhadrāsana A
+english: Warrior I
+discipline: yoga
+family: standing
+difficulty: 3
+description: A long lunge. The front knee bends over the ankle, the back leg drives straight to a grounded heel, the chest lifts and the arms reach overhead.
+tags: [ashtanga, standing, lunge, backbend]
+breath: inhale
+drishti: angustha-ma-dyai
+cues:
+  - Front knee tracks over the ankle, back leg straight and strong
+  - Lift the chest, reach the fingertips up
+contact: [toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 88
+  world:
+    thighL: -15
+    shinL: -95
+    footL: -18
+    thighR: -142
+    shinR: -142
+    footR: -15
+    spine: 92
+    neck: 97
+    head: 100
+    upperArmL: 99
+    upperArmR: 99
+    forearmL: 97
+    forearmR: 97
+    handL: 95
+    handR: 95
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, gluteus, erectorSpinae, deltoid]
+  stretched: [hipFlexors, gastrocnemius, pectoralis]

package/poses/yoga/ashtanga/virabhadrasana-b.pose.yaml

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+asanakit: 1
+id: virabhadrasana-b
+name: Warrior II
+sanskrit: Vīrabhadrāsana B
+english: Warrior II
+discipline: yoga
+family: standing
+difficulty: 3
+description: A wide stance. The front knee bends to a right angle stacked over the ankle, the back leg stays straight, and the arms extend level with the floor.
+tags: [ashtanga, standing, lunge, hip-opener]
+breath: exhale
+drishti: hastagrai
+cues:
+  - Bend the front knee until the shin is vertical
+  - Extend evenly through both fingertips, shoulders down
+contact: [toeL, toeR]
+figure:
+  view: front
+  grounded: true
+  root:
+    rotation: 90
+  world:
+    thighL: -10
+    shinL: -90
+    footL: -20
+    thighR: -144
+    shinR: -144
+    footR: -165
+    spine: 90
+    neck: 90
+    head: 90
+    upperArmL: 0
+    forearmL: 0
+    handL: 0
+    upperArmR: 180
+    forearmR: 180
+    handR: 180
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, gluteus, adductors, deltoid]
+  stretched: [adductors, hipFlexors, pectoralis]