Yoga Foundations! Handout here.

Plank: Kumbhakāsana or Phālakāsana

I’m not sure which is the most common term (these are both new to me). I like kumbhakāsana, as there usually is a breath retention for some period of time in high plank. As part of Sūryanamaskāra, we inhale to shift forward from down dog into plank, retain the inhale in kumbhakāsana, and then exhale to lower through caturaṅga daṇḍāsana.

Lizard lunge Utthāna Pṛṣṭhāsana

dṛṣṭi

Aṅguṣṭhamadhye-dṛṣṭi
Thumb (urdhva hastasana, utkatasana)

Bhrūmadhye-dṛṣṭi
Third Eye (yoga nidrasana)

Nāsāgre-dṛṣṭi
Tip of nose (prasarita padottanasana)

Pārśva-dṛṣṭi
To the side (marichyasana)

Nābhicakre-dṛṣṭi
Toward the navel (adho mukha svanasana)

Hastagrahe-dṛṣṭi
Hand (trikonasana, parsvakonasana)

Pādayoragre-dṛṣṭi
Toward the big toe (janu sirsasana, navasana)

Ūrdhva-dṛṣṭi
Upward (ubhaya padangusthasana)