Yoga Positions or Postures or Asanas

Sthiram Sukham Aasanam - 46/2 Patanjali Yog Darshan Asana is a Body posture, it is a Sanskrit word used to describe a position of the body. Patanjali, the founder of Ashtanga Yoga defines asana as "Steady and comfortable posture". Traditionally many asanas are practiced in Hatha Yoga tradition, primirarily to achieve better physical and mental health. Asanas have deep impact on the entire body and mind complex, it affects different systems in the body like muscular, respiratory, circulation, digestive, excretory, reproductive, endocrine, nervous system.

Standing Position - Yoga Postures or Asana in standing position Stand erect with the feet quite close together, heels and the big toes touching each other. Hands touching thighs, this position helps achieve stability of pulse. List of Postures or Asana In Standing Position Veerasana (Warrior pose) Trikonasana (Triangle pose) Vrikshasana (Tree pose)

VEERASANA

1		2
3		4

 

TRIKONASANA

1

2

3

 

4

5

VRIKSHASANA

1		2
3		4

 

 

 

 

 

Sitting Position - Yoga Postures or Asana in Sitting position
This is the sitting position with both legs together and stretched, toes erect, spine erect and both hands straight and palms resting on the floor.

List Of Postures or Asana In Sitting Position

• Dhyan Mudra (Meditation gesture)
• Swastikasana (Auspicious pose)
• Samasana (Balance pose)
• Padmasana (Lotus pose)
• Padmasana (Baddha) (Tied lotus)
• Padmasana (Utthit) (Lifted lotus)
• Parvatasana (Mountain pose)
• Akarna Dhanurasana (Type 1) (Bow pose in sitting)
• Akarna Dhanurasana (Type 2) (Bow pose in sitting)
• Padmasana Yogamudra (Type 1)
• Padmasana Yogamudra (Type 2)
• Vakrasana (Type 1) (Twisted pose)

• Vakrasana (Type 2) (Twisted pose)
• Ardhamatsyendrasana (Half Spinal Twist)
• Sharanagata Mudra (Forward Bending)
• Vajrasana (Thunderbolt pose)
• Vajrasana Yogamudra (Type 1)
• Vajrasana Yogamudra (Type 2)
• Paschimottanasana (Half) (Half Forward Bend)
• Paschimottanasana (Full) (Forward Bend)
• Januhastasana
• Hastashirasana
• Ekpadsahajhasta Bhujangasana (Cobra pose)
• Dwipadsahajhasta Bhujangasana (Cobra pose)
• Dattamudra

Dhyana Mudra

SWASTIKASANA

1

2

3

 

SAMASANA

1

2

3

 

 

PADMASANA

1

2

3

 

PADMASANA (Baddha)

1

2

3

 

PADMASANA (Utthit)

1

2

3

 

PARVATASANA

1

2

3

AKARNA DHANURASANA (Type1)

1		2
3		4

AKARNA DHANURASANA (Type2)

1		2
3		4

AKARNA DHANURASANA (Type2)

1		2
3		4

PADMASANA YOGAMUDRA (Type1)

1

2

3

PADMASANA YOGAMUDRA (Type2)

1

2

3

VAKRASANA (Type 1)

 

2

3

4

VAKRASANA (Type 2)

 

ARDHAMATSYENDRASANA

 

3

4

5

SHARANAGAT MUDRA

 

2

3

 

VAJRASANA

1

2

3

4

 

VAJRASANA YOGAMUDRA (Type 1)

VAJRASANA YOGAMUDRA (Type 2)

PASCHIMOTTANASANA (Half)

 

3

4

5

 

PASCHIMOTTANASANA (Full)

 

 

JANUHASTASANA

HASTASHIRASANA

EKPAD SAHAJHASTA BHUJANGASANA

DWIPAD SAHAJHASTA BHUJANGASANA

DATTAMUDRA

________________________________________________________________________

 

Supine Position (Yoga Postures in Supine position)

 Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor.

List Of Postures or Asana In Supine Position

• Uttanpadasana with both legs (leg raised pose)
• Uttanpadasana with one leg
• Vipritakarani (Inverted pose)
• Sarwangasana (Shoulder stand)
• Ashwini Mudra (Horse gesture in shoulder stand)
• Matsyasana (Fish pose)
• Halasana (Plough pose)
• Noukasana (Boat pose)

• Shavasana (corpse pose)
• Tadagasana (pond pose)
• Pavanamuktasana 2 legs (gas release pose)
• Pavanamuktasana 1 leg
• Ardhachakrasana 1 (half wheel pose)
• Ardhachakrasana 2
• Anantasana 1
• Anantasana 2

UTTANPADASANA (With Both Legs)

 

UTTANPADASANA (With One Legs)

 

VIPARITAKARANI

1

 

1

2

3

ASANA POSITION

 

SARVANGASANA

1

 

2

3

4

 

ASHWINI MUDRA

 

 

 

 

MATSYASANA

1		4
2		5
3		6

 

HALASANA

1

 

2

3

4

 

ASANA POSITION

 

NAUKASANA

1
2		3

 

SHAVASANA

1		2
3		4

 

TADAGASAN

PAVANAMUKTASANA (Both The Legs)

1

 

2		4
3		5	ASANA POSITION

 

PAVANAMUKTASANA (One Leg)

ARDHACHAKRASANA 1

ARDHACHAKRASANA 2

ANANTASANA 1

ANANTASANA 1

 

 

Prone Position (Yoga Postures in Prone position)
In this position you lie down in prone on front side of the chest and abdomen with the chin on the floor. Both hands lying besides the thighs, and palms resting on the floor.

 

List Of Postures or Asana In Prone Position

• Saral Hasta Bhujangasana (Cobra pose)
  (with straight hands)
• Vakra Hasta Bhujangasana (Cobra pose)
  (with curved hands)
• Shalabhasana Half (locust pose)

• Shalabhasana (locust pose)
• Dhanurasana (Bow pose)
• Noukasana (Boat pose)
• Makarasana (crocodile pose)
• Adhvasana

SARAL HASTA BHUJANGASANA

1

 

2

3

 

VAKRA HASTA BHUJANGASANA

1

 

2

3

 

SHALABHASANA (Ardha Shalabhasana)

 

SHALABHASANA (Complete)

DHANURASANA

1		2
3		4

 

NAUKASANA

1
2		3

 

MAKARASANA

1
2		3	ASANA POSITION

 

ADHVASANA