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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 NAME SANSKRIT NAME POSE TYPE
Bharadvaja’s Twist Bharadvajasana I Hip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Big Toe Pose Padangusthasana Forward Bend Yoga Poses
Standing Yoga Poses
Boat Pose Paripurna Navasana Core Yoga Poses
Seated Yoga Poses
Strengthening Yoga Poses
Bound Angle Pose Baddha Konasana Forward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Bow Pose Dhanurasana Chest-Opening Yoga Poses
Yoga Backbends
Bridge Pose Setu Bandha Sarvangasana Yoga Backbends
Camel Pose Ustrasana Chest-Opening Yoga Poses
Yoga Backbends
Cat Pose Marjaryasana Core Yoga Poses
Chair Pose Utkatasana Core Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Child’s Pose Balasana Forward Bend Yoga Poses
Hip-Opening Yoga Poses
Restorative Yoga Poses
Cobra Pose Bhujangasana Chest-Opening Yoga Poses
Yoga Backbends
Corpse Pose Savasana Restorative Yoga Poses
Cow Face Pose Gomukhasana Hip-Opening Yoga Poses
Seated Yoga Poses
Cow Pose Bitilasana Chest-Opening Yoga Poses
Yoga Backbends
Crane (Crow) Pose Bakasana Arm Balance Yoga Poses
Core Yoga Poses
Dolphin Plank Pose | Forearm Plank Arm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Dolphin Pose Core Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Downward-Facing Dog Adho Mukha Svanasana Forward Bend Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Eagle Pose Garudasana Balancing Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Easy Pose Sukhasana Hip-Opening Yoga Poses
Seated Yoga Poses
Eight-Angle Pose Astavakrasana Arm Balance Yoga Poses
Extended Hand-To-Big-Toe Pose Utthita Hasta Padangustasana Balancing Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Extended Puppy Pose Uttana Shishosana Forward Bend Yoga Poses
Extended Side Angle Pose Utthita Parsvakonasana Standing Yoga Poses
Strengthening Yoga Poses
Extended Triangle Pose Utthita Trikonasana Standing Yoga Poses
Strengthening Yoga Poses
Feathered Peacock Pose Pincha Mayurasana Inversion Yoga Poses
Strengthening Yoga Poses
Fire Log Pose Agnistambhasana Hip-Opening Yoga Poses
Seated Yoga Poses
Firefly Pose Tittibhasana Arm Balance Yoga Poses
Fish Pose Matsyasana Chest-Opening Yoga Poses
Yoga Backbends
Four-Limbed Staff Pose Chaturanga Dandasana Arm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Garland Pose Malasana Standing Yoga Poses
Gate Pose Parighasana Standing Yoga Poses
Half Frog Pose Ardha Bhekasana Chest-Opening Yoga Poses
Yoga Backbends
Half Lord of the Fishes Pose Ardha Matsyendrasana Hip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Half Moon Pose Ardha Chandrasana Balancing Yoga Poses
Standing Yoga Poses
Handstand Adho Mukha Vrksasana Balancing Yoga Poses
Inversion Yoga Poses
Strengthening Yoga Poses
Happy Baby Pose Ananda Balasana Core Yoga Poses
Head-to-Knee Pose Janu Sirsasana Forward Bend Yoga Poses
Seated Yoga Poses
Hero Pose Virasana Seated Yoga Poses
Heron Pose Krounchasana Seated Yoga Poses
High Lunge Standing Yoga Poses
High Lunge, Crescent Variation Standing Yoga Poses
Intense Side Stretch Pose | Pyramid Pose Parsvottanasana Forward Bend Yoga Poses
Standing Yoga Poses
Legs-Up-the-Wall Pose Viparita Karani Restorative Yoga Poses
Locust Pose Salabhasana Chest-Opening Yoga Poses
Strengthening Yoga Poses
Yoga Backbends
Lord of the Dance Pose Natarajasana Balancing Yoga Poses
Chest-Opening Yoga Poses
Standing Yoga Poses
Yoga Backbends
Lotus Pose Padmasana Seated Yoga Poses
Low Lunge Anjaneyasana Standing Yoga Poses
Marichi’s Pose Marichyasana III Hip-Opening Yoga Poses
Seated Yoga Poses
Twist Yoga Poses
Monkey Pose Hanumanasana Seated Yoga Poses
Mountain Pose Tadasana Standing Yoga Poses
Noose Pose Pasasana Binding Yoga Poses
Hip-Opening Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
One-Legged King Pigeon Pose Eka Pada Rajakapotasana Hip-Opening Yoga Poses
Yoga Backbends
One-Legged King Pigeon Pose II Eka Pada Rajakapotasana II Yoga Backbends
Peacock Pose Mayurasana Arm Balance Yoga Poses
Pigeon Pose Kapotasana Yoga Backbends
Plank Pose Arm Balance Yoga Poses
Core Yoga Poses
Strengthening Yoga Poses
Plow Pose Halasana Inversion Yoga Poses
Pose Dedicated to the SageKoundinya I Eka Pada Koundinyanasana I Arm Balance Yoga Poses
Twist Yoga Poses
Pose Dedicated to the SageKoundinya II Eka Pada Koundinyanasana II Arm Balance Yoga Poses
Pose Dedicated to the Sage Marichi I Marichyasana I Binding Yoga Poses
Forward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Reclining Bound Angle Pose Supta Baddha Konasana Hip-Opening Yoga Poses
Restorative Yoga Poses
Reclining Hand-to-Big-Toe Pose Supta Padangusthasana Restorative Yoga Poses
Reclining Hero Pose Supta Virasana Restorative Yoga Poses
Revolved Head-to-Knee Pose Parivrtta Janu Sirsasana Seated Yoga PosesTwist Yoga Poses
Revolved Side Angle Pose Parivrtta Parsvakonasana Standing Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
Revolved Triangle Pose Parivrtta Trikonasana Standing Yoga Poses
Strengthening Yoga Poses
Twist Yoga Poses
Scale Pose Tolasana Arm Balance Yoga Poses
Core Yoga Poses
Seated Forward Bend Paschimottanasana Forward Bend Yoga Poses
Seated Yoga Poses
Shoulder-Pressing Pose Bhujapidasana Arm Balance Yoga Poses
Side Crane (Crow) Pose Parsva Bakasana Arm Balance Yoga Poses
Side Plank Pose Vasisthasana Arm Balance Yoga Poses
Balancing Yoga Poses
Core Yoga Poses
Side-Reclining Leg Lift Anantasana Balancing Yoga Poses
Core Yoga Poses
Sphinx Pose Chest-Opening Yoga Poses
Yoga Backbends
Staff Pose Dandasana Seated Yoga Poses
Standing Forward Bend Uttanasana Forward Bend Yoga Poses
Standing Half Forward Bend Ardha Uttanasana Forward Bend Yoga Poses
Standing Yoga Poses
Standing Split Urdhva Prasarita Eka Padasana Forward Bend Yoga Poses
Standing Yoga Poses
Supported Headstand Salamba Sirsasana Balancing Yoga Poses
Inversion Yoga Poses
Supported Shoulderstand Salamba Sarvangasana Balancing Yoga Poses
Inversion Yoga Poses
Tree Pose Vrksasana Balancing Yoga Poses
Standing Yoga Poses
Upward Bow (Wheel) Pose Urdhva Dhanurasana Chest-Opening Yoga Poses
Strengthening Yoga Poses
Yoga Backbends
Upward Facing Two-Foot Staff Pose Dwi Pada Viparita Dandasana Chest-Opening Yoga Poses
Yoga Backbends
Upward Plank Pose | Reverse Plank Purvottanasana Strengthening Yoga Poses
Upward Salute Urdhva Hastasana Standing Yoga Poses
Upward-Facing Dog Pose Urdhva Mukha Svanasana Chest-Opening Yoga Poses
Yoga Backbends
Warrior I Pose Virabhadrasana I Standing Yoga Poses
Strengthening Yoga Poses
Warrior II Pose Virabhadrasana II Standing Yoga Poses
Strengthening Yoga Poses
Warrior III Pose Virabhadrasana III Balancing Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Wide-Angle Seated Forward Bend Upavistha Konasana Forward Bend Yoga Poses
Hip-Opening Yoga Poses
Seated Yoga Poses
Wide-Legged Forward Bend Prasarita Padottanasana Forward Bend Yoga Poses
Hip-Opening Yoga Poses
Standing Yoga Poses
Strengthening Yoga Poses
Wild Thing Camatkarasana Arm Balance Yoga Poses
Chest-Opening Yoga Poses

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