SQUAT: HEELS UP—KNEES APART
Hand Position of the Pose Dedicated to Garuda in Half Tip Toe Hero
Pose
Hasta Garudasana in Ardha Prapada Virasana
(HUH-stuh guh-ru-DAHS-uh-nuh in UHR-duh PRUH-puh-duh veer-AHS-uh-nuh)
Modification: one knee on the floor, one foot to the floor on the inside of the knee
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Half Bound Hand to Foot Uneven Tip Toe Pose
Ardha Baddha Hasta Pada Vishama Prapadasana
(UHR-duh BUH-duh HUH-stuh PUH-duh VISH-uh-muh pruh-puh-DAHS-uh-nuh)
Modification: one hand crossed in front, grabbing onto the heel; other hand to the inner thigh on the
opposite side
Pose Type: standing, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)