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Asanas

Asana

Asana – The term asana means sitting in a particular posture, which is comfortable and which could be maintained steadily for long time. Asana gives stability and comfort, both at physical and mental level. There may be variations in the techniques of some of the asanas depending upon the following yoga institutions.

Asana
Asana

Table of Contents

  1. Asana may broadly be classified into three categories :
    1. Cultural asanas
    2. Meditative asanas
    3. Relaxative asanas
  2. Guidelines for the Practice of Asanas :
  3. List of Yoga Poses: All Asana Guide :

Asana may broadly be classified into three categories :

(a) Cultural or Corrective
(b) Meditative
(c) Relaxative

Cultural asanas

can further be classified into two groups, depending on the effects produced:
(i) asana that work through and on the spine and visceral organs.
(ii) asanas that work through the skeletal muscles, ligaments and joints.

Meditative asanas

are those asanas which are aimed at quiet sitting and are used for higher practices in yoga. padmasana, swastikasana, sukhasana and siddhasana can be put in this category.

Relaxative asanas

Are those which remove tension and bring about physical as well as mental relaxation. The important asanas in this category are shavasana and makarasana.

Maya Yogasan

Guidelines for the Practice of Asanas :

Generally, the asanas are practised in the sequence of standing, sitting, prone-lying and supine-lying position. Though there is other version which follows different sequence.

  • Asanas must not be practised in haste or by applying any sort of undue force and under an urgency. Jerks should be avoided.
  • Asanas should be performed with body and breath awareness. There should be coordination between breath and movement of body-parts.
  • As a general rule, inhale while raising any part of the body and exhale when bending down.
  • The practitioner has to follow instructions sincerely with optimal attention.
  • Final position should be attained slowly step-by-step and should be maintained with closed eyes for developing an inward awareness within the body.
  • Final position of asanas must be maintained for as long as one is comfortable. One should maintain the final posture according to one’s own limitations and should not go beyond one’s capacity.
  • During maintenance of final position of asana, there should ideally be no tremors or any type of discomfort.
  • An utmost care must be taken in increasing the time for maintaining the asanas.
  • Regular practice is essential. Body starts listening to your command only after a regular and diligent training for a sufficient period of time. If regularity is disturbed due to some reasons, then one should resume the practice within minimum time.
  • In the initial phase, asanas involve de-conditioning and reconditioning processes. Therefore, initially, one may feel little fatigued after the practice but after few days’ practice, body and mind get adjusted and one starts experiencing a feeling of well-being and happiness again.

List of Yoga Poses: All Asana Guide :

ENGLISH NAMESANSKRIT NAMEPOSE TYPE
Bharadvaja’s TwistBharadvajasana IHip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Big Toe PosePadangusthasanaForward Bend Yoga Poses
Standing Yoga Poses
Boat PoseParipurna NavasanaCore Yoga Poses
Seated Yoga Poses
Strengthening Yoga Poses
Bound Angle PoseBaddha KonasanaForward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Bow PoseDhanurasanaChest-Opening Yoga Poses
Yoga Backbends
Bridge PoseSetu Bandha SarvangasanaYoga Backbends
Camel PoseUstrasanaChest-Opening Yoga Poses
Yoga Backbends
Cat PoseMarjaryasanaCore Yoga Poses
Chair PoseUtkatasanaCore Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Child’s PoseBalasanaForward Bend Yoga Poses
Hip-Opening Yoga Poses
Restorative Yoga Poses
Cobra PoseBhujangasanaChest-Opening Yoga Poses
Yoga Backbends
Corpse PoseSavasanaRestorative Yoga Poses
Cow Face PoseGomukhasanaHip-Opening Yoga Poses
Seated Yoga Poses
Cow PoseBitilasanaChest-Opening Yoga Poses
Yoga Backbends
Crane (Crow) PoseBakasanaArm Balance Yoga Poses
Core Yoga Poses
Dolphin Plank Pose | Forearm PlankArm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Dolphin PoseCore Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Downward-Facing DogAdho Mukha SvanasanaForward Bend Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Eagle PoseGarudasanaBalancing Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Easy PoseSukhasanaHip-Opening Yoga Poses
Seated Yoga Poses
Eight-Angle PoseAstavakrasanaArm Balance Yoga Poses
Extended Hand-To-Big-Toe PoseUtthita Hasta PadangustasanaBalancing Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Extended Puppy PoseUttana ShishosanaForward Bend Yoga Poses
Extended Side Angle PoseUtthita ParsvakonasanaStanding Yoga Poses
Strengthening Yoga Poses
Extended Triangle PoseUtthita TrikonasanaStanding Yoga Poses
Strengthening Yoga Poses
Feathered Peacock PosePincha MayurasanaInversion Yoga Poses
Strengthening Yoga Poses
Fire Log PoseAgnistambhasanaHip-Opening Yoga Poses
Seated Yoga Poses
Firefly PoseTittibhasanaArm Balance Yoga Poses
Fish PoseMatsyasanaChest-Opening Yoga Poses
Yoga Backbends
Four-Limbed Staff PoseChaturanga DandasanaArm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Garland PoseMalasanaStanding Yoga Poses
Gate PoseParighasanaStanding Yoga Poses
Half Frog PoseArdha BhekasanaChest-Opening Yoga Poses
Yoga Backbends
Half Lord of the Fishes PoseArdha MatsyendrasanaHip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Half Moon PoseArdha ChandrasanaBalancing Yoga Poses
Standing Yoga Poses
HandstandAdho Mukha VrksasanaBalancing Yoga Poses
Inversion Yoga Poses
Strengthening Yoga Poses
Happy Baby PoseAnanda BalasanaCore Yoga Poses
Head-to-Knee PoseJanu SirsasanaForward Bend Yoga Poses
Seated Yoga Poses
Hero PoseVirasanaSeated Yoga Poses
Heron PoseKrounchasanaSeated Yoga Poses
High LungeStanding Yoga Poses
High Lunge, Crescent VariationStanding Yoga Poses
Intense Side Stretch Pose | Pyramid PoseParsvottanasanaForward Bend Yoga Poses
Standing Yoga Poses
Legs-Up-the-Wall PoseViparita KaraniRestorative Yoga Poses
Locust PoseSalabhasanaChest-Opening Yoga Poses
Strengthening Yoga Poses
Yoga Backbends
Lord of the Dance PoseNatarajasanaBalancing Yoga Poses
Chest-Opening Yoga Poses
Standing Yoga Poses
Yoga Backbends
Lotus PosePadmasanaSeated Yoga Poses
Low LungeAnjaneyasanaStanding Yoga Poses
Marichi’s PoseMarichyasana IIIHip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Monkey PoseHanumanasanaSeated Yoga Poses
Mountain PoseTadasanaStanding Yoga Poses
Noose PosePasasanaBinding Yoga Poses
Hip-Opening Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
One-Legged King Pigeon PoseEka Pada RajakapotasanaHip-Opening Yoga Poses
Yoga Backbends
One-Legged King Pigeon Pose IIEka Pada Rajakapotasana IIYoga Backbends
Peacock PoseMayurasanaArm Balance Yoga Poses
Pigeon PoseKapotasanaYoga Backbends
Plank PoseArm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Plow PoseHalasanaInversion Yoga Poses
Pose Dedicated to the SageKoundinya IEka Pada Koundinyanasana IArm Balance Yoga Poses
Twist Yoga Poses
Pose Dedicated to the SageKoundinya IIEka Pada Koundinyanasana IIArm Balance Yoga Poses
Pose Dedicated to the Sage Marichi IMarichyasana IBinding Yoga Poses
Forward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Reclining Bound Angle PoseSupta Baddha KonasanaHip-Opening Yoga Poses
Restorative Yoga Poses
Reclining Hand-to-Big-Toe PoseSupta PadangusthasanaRestorative Yoga Poses
Reclining Hero PoseSupta VirasanaRestorative Yoga Poses
Revolved Head-to-Knee PoseParivrtta Janu SirsasanaSeated Yoga PosesTwist Yoga Poses
Revolved Side Angle PoseParivrtta ParsvakonasanaStanding Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
Revolved Triangle PoseParivrtta TrikonasanaStanding Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
Scale PoseTolasanaArm Balance Yoga Poses
Core Yoga Poses
Seated Forward BendPaschimottanasanaForward Bend Yoga Poses
Seated Yoga Poses
Shoulder-Pressing PoseBhujapidasanaArm Balance Yoga Poses
Side Crane (Crow) PoseParsva BakasanaArm Balance Yoga Poses
Side Plank PoseVasisthasanaArm Balance Yoga Poses
Balancing Yoga Poses
Core Yoga Poses
Side-Reclining Leg LiftAnantasanaBalancing Yoga Poses
Core Yoga Poses
Sphinx PoseChest-Opening Yoga Poses
Yoga Backbends
Staff PoseDandasanaSeated Yoga Poses
Standing Forward BendUttanasanaForward Bend Yoga Poses
Standing Half Forward BendArdha UttanasanaForward Bend Yoga Poses
Standing Yoga Poses
Standing SplitUrdhva Prasarita Eka PadasanaForward Bend Yoga Poses
Standing Yoga Poses
Supported HeadstandSalamba SirsasanaBalancing Yoga Poses
Inversion Yoga Poses
Supported ShoulderstandSalamba SarvangasanaBalancing Yoga Poses
Inversion Yoga Poses
Tree PoseVrksasanaBalancing Yoga Poses
Standing Yoga Poses
Upward Bow (Wheel) PoseUrdhva DhanurasanaChest-Opening Yoga Poses
Strengthening Yoga Poses
Yoga Backbends
Upward Facing Two-Foot Staff PoseDwi Pada Viparita DandasanaChest-Opening Yoga Poses
Yoga Backbends
Upward Plank Pose | Reverse PlankPurvottanasanaStrengthening Yoga Poses
Upward SaluteUrdhva HastasanaStanding Yoga Poses
Upward-Facing Dog PoseUrdhva Mukha SvanasanaChest-Opening Yoga Poses
Yoga Backbends
Warrior I PoseVirabhadrasana IStanding Yoga Poses
Strengthening Yoga Poses
Warrior II PoseVirabhadrasana IIStanding Yoga Poses
Strengthening Yoga Poses
Warrior III PoseVirabhadrasana IIIBalancing Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Wide-Angle Seated Forward BendUpavistha KonasanaForward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Wide-Legged Forward BendPrasarita PadottanasanaForward Bend Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Wild ThingCamatkarasanaArm Balance Yoga Poses
Chest-Opening Yoga Poses

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