Yoga Asanas Poses

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Yoga asana is a balance of effort and ease. We give effort to get into the posture and then we relax. Yoga asana brings that balance in every aspect of our life. It teaches us to put effort and then let go, get detached from the result. Yoga asana increases our physical flexibility and expands our mind.

Yoga has to be done with the breath, and with awareness. When we lift our hands for yoga, first we become aware of the arm and then we slowly lift it, synchronized with the breath. It is as graceful as a dance, gliding into one posture from another. The key is to stretch a little more, in each asana, than what we are comfortable and then relax and let go. This little effort to take the body beyond its agreeable limit expands our mind.

Another Yoga Sutra by Patanjali says “prayatna shaithilyaananta samapattibhyam”–Again it reiterates the same philosophy. Give effort and then let go and by doing so Infinity dawns in our awareness, our awareness expands!

1. Standing yoga asana:

English Name Sanskrit Name

Standing Sideways Bending One arm

Konasana

Sideways Bending Using Both arms

Konasana 2

Standing Spinal Twist

Katichakrasana

Standing Forward Bend

Hastapadasana

Standing Backward Bend

Ardha Chakrasana

Triangle Pose

Trikonasana

Warrior Pose

Veerabhadrasana or Virabhadrasana

Standing Forward Bend with Feet Apart

Parsarita Padotanasana

Tree Pose

Vrikshasana

Reverse Prayer Pose

Paschim Namaskarasana

Eagle Pose

Garudasana

Chair Pose

Utkatasana

2. Sitting yoga asanas:

English Name Sanskrit Name

One-Legged Forward Bend

Janu Shirasasana

Two-Legged Forward Bend

Paschimottanasana

Upward Plank Pose

Poorvottanasana

Sitting Half Spinal Twist

Ardha Matsyendrasana

Butterfly Pose

Badhakonasana

Lotus Pose

Padmasana

One-Legged Pigeon Pose

Eka Pada Raja Kapotasana

Camel Pose

Ustrasana

Child Pose

Shishuasana

Mill Churning Pose

Chakki Chalanasana

3. Lying down on stomach yoga asanas:

English Name Sanskrit Name

Side Plank Pose

Vasisthasana

Downward Facing Dog Pose

Adho Mukha Svanasana

Dolphin Plank Pose

Makara Adho Mukha Svanasana

Cat Stretch

Marjariasana

Bow Pose

Dhanurasana

Cobra Pose

Bhujangasana

Sphinx Pose

Salamba Bhujangasana

Superman Pose

Viparita Shalabhasana

Locust Pose

Shalabasana

4. Lying down on back yoga asanas:

English Name Sanskrit Name

Boat Pose

Naukasana

Bridge Pose

Setu Bandhasana

Fish Pose

Matsyasana

Wind-Relieving Pose

Pavanamuktasana

Shoulder Stand

Sarvangasana

Plow Pose

Halasana

Lying-down Body Twist

Natrajasana

Lying-down on sides

Vishnuasana

Corpse Pose

Shavasana

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