2,100 Asanas: The Complete Yoga Poses

Utthita Chaturanga Dandasana

(UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)
Also Known As: High Plank Modification
Modification: arms extended to the front, tops of the feet on the floor

1. knees on the floor


2. knees off the floor
   Pose Type: arm balance, core
   Drishti Point: Nasagrai or Nasagre (nose)

PLANK POSE: TWISTS

Leg to the Side Revolved One Hand Extended Four Limbs Staff Pose

Parshva Pada Parivritta Eka Hasta Utthita Chaturanga Dandasana

(PAHRSH-vuh PUH-duh puh-ri-VRIT-tuh EY-kuh HUH-stuh UT-ti-tuh chuh-tur-UHNG-guh duhn-DAHS-uh-nuh)

Also Known As: Leg to the Side Revolved One Hand High Plank Modification
Modification: 1. back knee on the floor

2. back knee off the floor, knee bent


3. back knee off the floor, both legs straight


4. back knee off the floor, knee bent, toes of the straight leg pointed
   Pose Type: arm balance, twist, core