@franzenzenhofer/asanakit 0.1.0

package/poses/surf/takeoff.pose.yaml

@@ -0,0 +1,47 @@
+asanakit: 1
+id: takeoff
+name: Takeoff
+english: Takeoff
+discipline: surf
+family: riding
+difficulty: 3
+description: The first instant on the feet at the top of the wave. The stance lands wide and low, the knees soak up the drop, the arms swing out for balance and the board angles down the face.
+tags: [surf, riding, dynamic, beginner-milestone]
+cues:
+  - Land low, both feet under the shoulders
+  - Look down the line, not at your feet
+contact: [toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 72
+  world:
+    spine: 62
+    neck: 55
+    head: 50
+    thighL: -35
+    shinL: -115
+    footL: -15
+    thighR: -70
+    shinR: -155
+    footR: -15
+    upperArmL: -25
+    forearmL: -5
+    handL: 0
+    upperArmR: 150
+    forearmR: 175
+    handR: 175
+props:
+  - type: wave
+    amplitude: 0.4
+    length: 3.2
+    y: -0.18
+  - type: surfboard
+    under: [ankleL, ankleR]
+    rotation: -8
+    length: 1.15
+    offset: [0, -0.1]
+muscles:
+  engaged: [quadriceps, gluteus, deltoid, erectorSpinae, tibialisAnterior]
+  stretched: [hipFlexors, gastrocnemius]

package/poses/surf/tube-stance.pose.yaml

@@ -0,0 +1,47 @@
+asanakit: 1
+id: tube-stance
+name: Tube Stance
+english: Tube Stance
+discipline: surf
+family: riding
+difficulty: 5
+description: Inside the barrel. Everything shrinks - the surfer folds into the smallest possible shape under the falling lip, head tucked, weight quiet over the middle of the board, while the trailing hand drags on the wave face to hold the line.
+tags: [surf, riding, barrel, advanced]
+cues:
+  - Make yourself small and stay quiet on the board
+  - Trail the back hand on the face to hold your line
+contact: [toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 75
+  world:
+    spine: 78
+    neck: 52
+    head: 32
+    thighL: -20
+    shinL: -105
+    footL: -15
+    thighR: -65
+    shinR: -155
+    footR: -10
+    upperArmL: -30
+    forearmL: 20
+    handL: 25
+    upperArmR: -145
+    forearmR: -135
+    handR: -130
+props:
+  - type: wave
+    amplitude: 0.5
+    length: 3.2
+    y: -0.25
+  - type: surfboard
+    under: [ankleL, ankleR]
+    rotation: -4
+    length: 1.1
+    offset: [0, -0.1]
+muscles:
+  engaged: [quadriceps, gluteus, rectusAbdominis, obliques, tibialisAnterior]
+  stretched: [erectorSpinae, latissimus]

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

@@ -0,0 +1,42 @@
+asanakit: 1
+id: adho-mukha-svanasana
+name: Downward-Facing Dog
+sanskrit: Adho Mukha Śvānāsana
+english: Downward-Facing Dog
+discipline: yoga
+family: inversion
+difficulty: 2
+description: An inverted V. Hips lift back and up, heels press down, the spine lengthens from wrists to sit bones. Held five breaths.
+tags: [ashtanga, surya-namaskara-a, surya-namaskara-b, inversion, forward-fold]
+breath: exhale
+drishti: nabi-chakra
+cues:
+  - Lift the sit bones, lengthen the spine
+  - Press the floor away through the whole hand
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -48
+  world:
+    thighL: -125
+    thighR: -125
+    shinL: -125
+    shinR: -125
+    footL: -20
+    footR: -20
+    spine: -48
+    neck: -48
+    head: -48
+    upperArmL: -50
+    upperArmR: -50
+    forearmL: -50
+    forearmR: -50
+    handL: -8
+    handR: -8
+props:
+  - type: mat
+muscles:
+  engaged: [deltoid, triceps, quadriceps, serratus]
+  stretched: [hamstrings, gastrocnemius, latissimus]

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

@@ -0,0 +1,42 @@
+asanakit: 1
+id: ardha-uttanasana
+name: Half Forward Fold
+sanskrit: Ardha Uttānāsana
+english: Half Standing Forward Bend
+discipline: yoga
+family: standing
+difficulty: 2
+description: From the fold, lift the chest to a flat back, fingertips to the floor, gaze forward.
+tags: [ashtanga, surya-namaskara-a, standing]
+breath: inhale
+drishti: broomadhya
+cues:
+  - Flat back, chest forward
+  - Draw the shoulders away from the ears
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -42
+  world:
+    thighL: -90
+    thighR: -90
+    shinL: -90
+    shinR: -90
+    footL: -18
+    footR: -18
+    spine: -22
+    neck: -4
+    head: 0
+    upperArmL: -92
+    upperArmR: -92
+    forearmL: -92
+    forearmR: -92
+    handL: -80
+    handR: -80
+props:
+  - type: mat
+muscles:
+  engaged: [erectorSpinae, quadriceps]
+  stretched: [hamstrings]

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

@@ -0,0 +1,42 @@
+asanakit: 1
+id: baddha-konasana
+name: Bound Angle Pose
+sanskrit: Baddha Koṇāsana
+english: Bound Angle Pose
+discipline: yoga
+family: seated
+difficulty: 2
+description: Seated with the soles of the feet pressed together and the heels drawn in toward the perineum. The knees release wide toward the floor, the hands hold the feet and the spine lifts long from the sit bones.
+tags: [ashtanga, primary-series, seated, hip-opener]
+breath: free
+drishti: nasagrai
+cues:
+  - Draw the heels in, let the knees fall wide
+  - Lift the chest, hold the feet and open them like a book
+contact: [hipCenter, hipJointL, hipJointR, ankleL, ankleR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 90
+  world:
+    thighL: 62
+    shinL: -62
+    footL: 55
+    thighR: 62
+    shinR: -62
+    footR: 55
+    spine: 88
+    neck: 90
+    head: 90
+    upperArmL: -65
+    forearmL: -40
+    handL: -10
+    upperArmR: -65
+    forearmR: -40
+    handR: -10
+props:
+  - type: mat
+muscles:
+  engaged: [erectorSpinae, gluteus]
+  stretched: [adductors, hipFlexors]

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

@@ -0,0 +1,43 @@
+asanakit: 1
+id: balasana
+name: Child's Pose
+sanskrit: Bālāsana
+english: Child's Pose
+discipline: yoga
+family: forward-fold
+difficulty: 1
+description: Kneeling, the hips sit back on the heels, the torso folds down over the thighs, the forehead rests on the floor and the arms stretch forward along the mat.
+tags: [ashtanga, finishing, forward-fold, restorative]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Let the hips settle back onto the heels
+  - Soften the belly and breathe into the back ribs
+contact: [kneeL, kneeR, ankleL, ankleR, toeL, toeR, headTop, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -10
+  world:
+    pelvis: -10
+    spine: -25
+    neck: -25
+    head: -25
+    upperArmL: -13
+    upperArmR: -13
+    forearmL: -13
+    forearmR: -13
+    handL: -13
+    handR: -13
+    thighL: -40
+    thighR: -40
+    shinL: 180
+    shinR: 180
+    footL: 180
+    footR: 180
+props:
+  - type: mat
+muscles:
+  engaged: [rectusAbdominis]
+  stretched: [erectorSpinae, latissimus, gluteus, quadriceps, tibialisAnterior]

package/poses/yoga/ashtanga/chaturanga-dandasana.pose.yaml

@@ -0,0 +1,41 @@
+asanakit: 1
+id: chaturanga-dandasana
+name: Four-Limbed Staff Pose
+sanskrit: Caturaṅga Daṇḍāsana
+english: Four-Limbed Staff Pose
+discipline: yoga
+family: arm-support
+difficulty: 3
+description: A low plank. The body is one straight line from heel to crown, elbows bent to ninety degrees and hugged in.
+tags: [ashtanga, surya-namaskara-a, arm-support, core]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Elbows stack over the wrists, hugged to the ribs
+  - One straight line from heels to crown
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 4
+  world:
+    spine: 4
+    neck: 10
+    head: 12
+    thighL: -177
+    thighR: -177
+    shinL: -177
+    shinR: -177
+    footL: -118
+    footR: -118
+    upperArmL: 176
+    upperArmR: 176
+    forearmL: -88
+    forearmR: -88
+    handL: 0
+    handR: 0
+props:
+  - type: mat
+muscles:
+  engaged: [triceps, pectoralis, rectusAbdominis, serratus, quadriceps]

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

@@ -0,0 +1,42 @@
+asanakit: 1
+id: dandasana
+name: Staff Pose
+sanskrit: Daṇḍāsana
+english: Staff Pose
+discipline: yoga
+family: seated
+difficulty: 1
+description: The seated base of the primary series. Sit on the sit bones with the legs straight along the floor, feet flexed, hands beside the hips, spine stacked vertically like a staff.
+tags: [ashtanga, seated, foundation, primary-series]
+breath: free
+drishti: nasagrai
+cues:
+  - Press the hands down and lift the chest out of the waist
+  - Flex the feet and press the thighs into the floor
+contact: [hipCenter, ankleL, ankleR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 90
+  world:
+    thighL: 0
+    thighR: 0
+    shinL: 0
+    shinR: 0
+    footL: 90
+    footR: 90
+    spine: 90
+    neck: 90
+    head: 90
+    upperArmL: -117
+    upperArmR: -117
+    forearmL: -58
+    forearmR: -58
+    handL: 0
+    handR: 0
+props:
+  - type: mat
+muscles:
+  engaged: [quadriceps, rectusAbdominis, erectorSpinae, triceps]
+  stretched: [hamstrings, gastrocnemius, pectoralis]

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

@@ -0,0 +1,43 @@
+asanakit: 1
+id: halasana
+name: Plough Pose
+sanskrit: Halāsana
+english: Plough Pose
+discipline: yoga
+family: inversion
+difficulty: 3
+description: From shoulderstand the straight legs fold over the head until the toes touch the floor beyond the head, while the arms lie flat along the floor.
+tags: [ashtanga, finishing, inversion, forward-fold]
+breath: exhale
+drishti: nabi-chakra
+cues:
+  - Keep the legs straight, lift the sit bones toward the ceiling
+  - Weight stays in the shoulders, the neck stays soft
+contact: [shoulderL, shoulderR, elbowL, elbowR, handTipL, handTipR, headTop, toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -90
+  world:
+    pelvis: -90
+    spine: -90
+    neck: 180
+    head: 180
+    upperArmL: 0
+    upperArmR: 0
+    forearmL: 0
+    forearmR: 0
+    handL: 0
+    handR: 0
+    thighL: -147
+    thighR: -147
+    shinL: -147
+    shinR: -147
+    footL: 185
+    footR: 185
+props:
+  - type: mat
+muscles:
+  engaged: [rectusAbdominis, quadriceps, deltoid]
+  stretched: [hamstrings, erectorSpinae, trapezius, gastrocnemius]

package/poses/yoga/ashtanga/janu-sirsasana-a.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: janu-sirsasana-a
+name: Head-to-Knee Pose A
+sanskrit: Jānu Śīrṣāsana A
+english: Head-to-Knee Pose A
+discipline: yoga
+family: seated
+difficulty: 3
+description: One leg reaches straight out in front, the other knee folds out to the side with the sole of the foot against the inner thigh. The torso turns over the straight leg, the hands take the foot and the forehead travels toward the shin.
+tags: [ashtanga, primary-series, seated, forward-fold]
+breath: exhale
+drishti: padhayoragrai
+cues:
+  - Square the chest over the straight leg before you fold
+  - Press the bent knee back and keep the straight-leg thigh firm
+contact: [hipCenter, hipJointL, hipJointR, kneeL, ankleL]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 32
+  world:
+    thighL: 0
+    shinL: 0
+    footL: 75
+    thighR: 80
+    shinR: -60
+    footR: 170
+    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, erectorSpinae, adductors]

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

@@ -0,0 +1,43 @@
+asanakit: 1
+id: karnapidasana
+name: Ear Pressure Pose
+sanskrit: Karṇapīḍāsana
+english: Ear Pressure Pose
+discipline: yoga
+family: inversion
+difficulty: 3
+description: From plough the knees bend all the way down to the floor beside the ears, the shins rest along the floor and the arms stay flat.
+tags: [ashtanga, finishing, inversion, forward-fold]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Let the knees squeeze gently in beside the ears
+  - Keep lifting the hips, breathe into the back body
+contact: [shoulderL, shoulderR, elbowL, elbowR, handTipL, handTipR, headTop, kneeL, kneeR, ankleL, ankleR, toeL, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -60
+  world:
+    pelvis: -60
+    spine: -60
+    neck: 180
+    head: 180
+    upperArmL: 0
+    upperArmR: 0
+    forearmL: 0
+    forearmR: 0
+    handL: 0
+    handR: 0
+    thighL: -119
+    thighR: -119
+    shinL: 180
+    shinR: 180
+    footL: 185
+    footR: 185
+props:
+  - type: mat
+muscles:
+  engaged: [rectusAbdominis, deltoid]
+  stretched: [erectorSpinae, trapezius, gluteus, hamstrings]

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

@@ -0,0 +1,42 @@
+asanakit: 1
+id: marichyasana-a
+name: Pose Dedicated to the Sage Marichi A
+sanskrit: Marīcyāsana A
+english: Sage Marichi's Pose A
+discipline: yoga
+family: seated
+difficulty: 3
+description: One leg reaches straight out in front, the other knee is drawn up with the sole flat on the floor beside the sit bone. The same-side arm wraps around the shin, the hands clasp behind the back and the torso folds over the straight leg.
+tags: [ashtanga, primary-series, seated, forward-fold, bind]
+breath: exhale
+drishti: padhayoragrai
+cues:
+  - Wrap the shoulder low around the shin before you reach for the bind
+  - Keep the straight-leg foot flexed and the thigh pressing down
+contact: [hipCenter, hipJointL, hipJointR, kneeL, ankleL, ankleR, toeR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 18
+  world:
+    thighL: 0
+    shinL: 0
+    footL: 75
+    thighR: 78
+    shinR: -78
+    footR: 0
+    spine: 24
+    neck: 8
+    head: -8
+    upperArmL: -175
+    forearmL: -168
+    handL: 180
+    upperArmR: -172
+    forearmR: -165
+    handR: 180
+props:
+  - type: mat
+muscles:
+  engaged: [rectusAbdominis, deltoid, quadriceps]
+  stretched: [hamstrings, erectorSpinae, pectoralis]

package/poses/yoga/ashtanga/marichyasana-c.pose.yaml

@@ -0,0 +1,42 @@
+asanakit: 1
+id: marichyasana-c
+name: Pose Dedicated to the Sage Marichi C
+sanskrit: Marīcyāsana C
+english: Sage Marichi's Pose C
+discipline: yoga
+family: seated
+difficulty: 3
+description: A seated spinal twist. One leg stays straight on the floor, the other knee is drawn up with the sole flat. The opposite elbow levers against the outside of the bent knee, the back hand presses the floor and the spine turns tall.
+tags: [ashtanga, primary-series, seated, twist]
+breath: exhale
+drishti: parsva
+cues:
+  - Lengthen up on the inhale, turn on the exhale
+  - Press the elbow against the knee and the knee back into the elbow
+contact: [hipCenter, hipJointL, hipJointR, kneeL, ankleL, ankleR, toeR, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 90
+  world:
+    thighL: 0
+    shinL: 0
+    footL: 75
+    thighR: 78
+    shinR: -78
+    footR: 0
+    spine: 92
+    neck: 96
+    head: 105
+    upperArmL: -60
+    forearmL: 75
+    handL: 85
+    upperArmR: -132
+    forearmR: -132
+    handR: -132
+props:
+  - type: mat
+muscles:
+  engaged: [obliques, erectorSpinae, deltoid]
+  stretched: [obliques, gluteus, trapezius]

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

@@ -0,0 +1,43 @@
+asanakit: 1
+id: matsyasana
+name: Fish Pose
+sanskrit: Matsyāsana
+english: Fish Pose
+discipline: yoga
+family: backbend
+difficulty: 3
+description: Lying on the back, the chest arches high and the crown of the head rests on the floor. The forearms press down, the hands tuck under the hips and the legs stay long along the floor.
+tags: [ashtanga, finishing, backbend, supine]
+breath: inhale
+drishti: broomadhya
+cues:
+  - Lift the chest first, then let the head tip back
+  - Press the elbows down, keep weight off the neck
+contact: [hipCenter, elbowL, elbowR, handTipL, handTipR, ankleL, ankleR, headTop]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 165
+  world:
+    pelvis: 165
+    spine: 125
+    neck: 210
+    head: -90
+    upperArmL: -90
+    upperArmR: -90
+    forearmL: 0
+    forearmR: 0
+    handL: 0
+    handR: 0
+    thighL: 0
+    thighR: 0
+    shinL: 0
+    shinR: 0
+    footL: 25
+    footR: 25
+props:
+  - type: mat
+muscles:
+  engaged: [erectorSpinae, trapezius, triceps, quadriceps]
+  stretched: [pectoralis, rectusAbdominis, hipFlexors]

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

@@ -0,0 +1,42 @@
+asanakit: 1
+id: navasana
+name: Boat Pose
+sanskrit: Nāvāsana
+english: Boat Pose
+discipline: yoga
+family: core
+difficulty: 3
+description: Balance on the sit bones with the straight legs lifted to about forty-five degrees and the arms reaching forward beside the knees. Torso and legs form an open V.
+tags: [ashtanga, core, balance, primary-series]
+breath: inhale
+drishti: padhayoragrai
+cues:
+  - Lift the chest, do not let the lower back round
+  - Straighten the legs and reach the arms parallel to the floor
+contact: [hipCenter]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: 135
+  world:
+    thighL: 45
+    thighR: 45
+    shinL: 45
+    shinR: 45
+    footL: 30
+    footR: 30
+    spine: 135
+    neck: 130
+    head: 115
+    upperArmL: 0
+    upperArmR: 0
+    forearmL: 0
+    forearmR: 0
+    handL: 0
+    handR: 0
+props:
+  - type: mat
+muscles:
+  engaged: [rectusAbdominis, hipFlexors, quadriceps, erectorSpinae, deltoid]
+  stretched: [hamstrings]

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

@@ -0,0 +1,42 @@
+asanakit: 1
+id: padahastasana
+name: Hand Under Foot Pose
+sanskrit: Pādahastāsana
+english: Hand Under Foot Pose
+discipline: yoga
+family: standing
+difficulty: 3
+description: The deepest of the standing folds. Legs stay straight, the palms slide under the soles of the feet, fingers toward the heels, and the head drops toward the shins.
+tags: [ashtanga, standing, forward-fold]
+breath: exhale
+drishti: nasagrai
+cues:
+  - Slide the palms under the feet, fingertips to the heels
+  - Bend the elbows back and lengthen the spine down
+contact: [toeL, toeR, handTipL, handTipR]
+figure:
+  view: side
+  grounded: true
+  root:
+    rotation: -78
+  world:
+    thighL: -90
+    thighR: -90
+    shinL: -90
+    shinR: -90
+    footL: -18
+    footR: -18
+    spine: -86
+    neck: -85
+    head: -75
+    upperArmL: -110
+    upperArmR: -110
+    forearmL: -43
+    forearmR: -43
+    handL: 180
+    handR: 180
+props:
+  - type: mat
+muscles:
+  engaged: [biceps, quadriceps, rectusAbdominis]
+  stretched: [hamstrings, erectorSpinae, gastrocnemius, latissimus]