36  FOOT POSITIONS – Pada Bheda

Swastika Pada

1. Bhumi Sthita leena Pada – “Feet resting supported by earth”. Stand with feet parallel, one foot apart.
2. Aadi Pada – Feet side by side. Right big toe on left big toe.
3. Yugma (Sama) Pada- “Joined feet”. Feet together side by side.
4. Bhiparita Mukha Pada – “Feet facing opposite direction”. Heels together, feet open apart in 180º.
5. Kumbha Pada – “Jug feet”. Lift the heels and bend the knees.
6. Dhanu Pada – “Bow feet”. Right foot crosses in front of left foot. Bend the knees.
7. Prushtha Dhanu Pada – “Behind bow feet”. Right foot crosses behind left foot. Bend the knees.
8. Maha Pada – “Great foot”. Place right foot in half lotus on thigh.
9. Prushtha Maha Pada – “Behind great foot”. Right leg up back touches thigh.
10. Eka Pada – “One foot”. Hold right foot directly behind the buttocks
    

    Ashrtia Pada

11. Meena Puchha Pada –  “Fish-tail foot”. Reach same foot sideways, torso opposite from foot, and bend the standing knee.
12. Ashrita Pada- “Resting foot”. Right ankle crosses behind left knee.
13. Lolita Pada – “Swing foot”. Knees bent. Right foot lifts, turn knee out and point toes toward inside of knee.
14. Uttolita Pada – “Swing up foot”. Flex that same foot from above position.
15. Ullolita Pada – “Swing forward foot”. Reach same foot in front of knee, with pointed toes.
16. Janghashrita Pada – “Thigh resting foot”. Touch right foot as high as possible inside leg.
17. Nandyabruta Pada – “Knee cover foot”. Cross right ankle across thigh above the left knee.
18. Janu Ashrita Pada – “Knee resting foot”. Touch right foot toes inside lower leg, just below left knee.
19. Nupura Pada – “Ankle foot”. Lower your right foot toes from previous position to touch inside left ankle.
20. Suchi Pada – “Needle foot”. Touch your right foot toes-tips on the floor inside left foot.
    

    Anukunchita Pada

21. Kunchita Pada – “Curved foot”. Touch right foot toes on floor inside left foot.
22. Trasya Pada – Left foot in 45º angle, and right foot in 180º angle like in basic tribhangi pose.
23. Bilagna Parsni Pada – “Heel striking foot”. Lift right foot toes up from previous position, heel remains on floor, a little wider than Trasya.
24. Utparshini Pada – “Heel up foot”. Twist right foot toes in and lift the heel up.
25. Paschat Urdha Mukhi Pada – “Backward lifted facing foot”. Lift right foot up back as high as possible.
26. Anukunchita Pada – “Following curved foot”. Place right foot toes by left heel.
27. Gharshita Pada – “Brushed foot”. Strike the floor with right heel and lift foot up, toes flexed
28. Alida Pada – “Extended foot”. Reach right leg back to a wide trasya position.
29. Pratyalida Pada – “Extended backward foot”. Circle the right foot and place it down at the front shifting your weight onto it. Back foot lifts on toes.
    

    Prushatamaha Pada

30. Bandhani Pada – “Tied-in foot”. Right foot wrapped behind left knee. Upper body faces front.
31. Ardha Chauka Pada – “Half-square feet”. Feet apart about 4 inched between heels. Knees bent.
32. Chauka Pada – “Square feet”. Feet apart about a foot between heels. Knees bent.
33. Mandala Pada – “Circular feet”. Feet apart about 3 feet between heels. Knees bent.
34. Swastika Pada – “Crossed feet”. Cross feet at ankles, right foot in front, and stand on toes, heels up.
35. Ardhaswastika Pada – “Half-crossed feet”. Feet rest flat parallel horizontally.
36. Rekha Pada – “Lined feet”. Heel of right foot by toes of left. Feet facing forward.

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