Adho Mukha Vrksasana-Handstand: The handstand asana is among the inverted poses of modern yoga as exercise; it’s identified as Adho Mukha Vrksasana, downward-facing Tree Pose. In the traditional hatha yoga of the 18th and 19th centuries, the Vyayāmadipike, that calls it the “second gardam,” and the Šrītattvanidhi use the handstand in a smart composite pressing the nose to the floor; this Syen asana is called by the Hahābhyāsapaddhati.
Adho Mukho Svanasana–Downward Facing Dog Pose: This asana stretches the leg muscles, shoulders and lengthens the back, allowing more blood flow to the brain. It will make you feel full of energy. The asana has the head down and touches the surface, with the body weight on the hands and feet. The arms are extended straight out, shoulder-width apart; the feet are one foot apart, the legs are parallel, and the shoulders are lifted to the maximum possible height.
Agnistambhasana-Fire Log Pose: For the asana sit in a simple cross-legged position on the smooth edge of a small stack of folded blankets with your knees bent, and your feet on the floor. Equally, distribute your weight between your left and right sides. Lift your shoulders up on an inhalation, roll them back, and rest your hands in your lap. Place a folded blanket across your lap to support your forearms and hands if you feel a sense of “drag” into the shoulders. Even lift all your rib cage. Draw in and up your belly button and extend your front body from just above the pubis to just below the sternum. Slide your left foot below your right leg then. Flex your left foot and place on the ground the small-toe side. Start in a conservative way, respecting the possible limitations of your knees by placing your left foot near your right sitting bone. Use your hands now to lift your right shine: hold your right knee with your right hand and put your left hand under your right foot stretched. Bring out the whole lower leg, like it was one piece from knee to ankle, and put the right ankle over the left knee. Hold your right foot outside edge parallel with the floor (do not sickle that foot).
Ananda Balasana-Happy Baby Pose: Ananda Bal asana or “Happy Baby Pose” is a reversed type of Child’s Asana; it has the body on the back, thighs bent opposite the spine, knees bent and hands gripping the toes.
Anjaneyasana-Low Lunge: This asana comes from a lunge, with the back knee dropped to the ground , the back arched and the arms lifted and extended above the shoulders. The back toes stay bent away, the foot lifted. The front foot is straight, the shoulders are lowered above the front foot and the right leg is completely raised and facing upwards. In the full pose, the rear foot is lifted and grasped with both hands, the elbows pointing up.
Ardha Bhekasana-Half Frog Pose: The asana is formed from a posture which is prone. The arms stretch out, the legs bowed, and the hands hold the feet, pulling hard on them. The arms are inverted where the elbows point up and the fingers point down. The head and shoulders are lifted with the gaze points up. The feet reach the floor in accomplished posture.
Ardha Chandrasana-Half Moon Pose: The asana comes from trikosana. Trikonasana (triangle pose) brings the posture, stretching with the back leg and out with the front hand so only the hands stay on the sheet. The focus is on the upper hand. Iyengar explains the posture too, with the upper hand resting on the hip. The posture assists in tightening the ankles and maintaining balance.
Ardha Matsyendrasana-Half Lord of the Fishes Pose: For this asana one foot is placed flat outside the opposite leg on the floor, and the upper body twists towards the top leg. The lower leg may be bent outside the opposite hip with the foot, or extended vertically with the toes. The arms help to maximize the upper body into the twist and may be forced (Baddha Ardha Matsyendrasana) by clutching either feet or opposite hands in a number of configurations.
Ardha Uttanasana-Standing Half Forward Bend: Ardha Uttanasana stretches the spine and legs, and invigorates. This asana is an essential element of Sun Greetings, and helps prepare the body for harder asanas of yoga. It is usually referred to as “Half Standing Forward Fold” or “Half Forward Turn.” Even so, its Sanskrit title literally translates as “half extreme stretch asana.”
Astavakrasana-Eight-Angle Pose: This asana is a diagonal twist balancing with hands. From a squatting pose the posture reached, one arm between the knees, the other just above the other foot, hands on the concrete. Pushing forward and raising the two legs off the floor creates an alternative or preparatory posture, with both legs extended, one leg extended over one thigh, the other leg over the ankle first. Flattening the legs gives full position.
Baddha Konasana-Bound Angle Pose: For this asana from sitting posture both of legs extending out, hands on the arms, palms flat on the bottom, fingers pointed out together, the legs are hinged at the knees so that the feet’s soles meet. The legs at the ankles are clenched and crossed, before the foot touches the perineum. The feet are going back to the ground, and touching there with exercise; the torso is upright and the front gaze. The asana is performed until returning to starting place. Thighs are tightly spread out.
Bakasana-Crow: In this asana arm Balance, Core. These asanas are balanced by arm. The basic approach is to push from a crouching position upward. The specialized form of dropping off a headstand is.
Balasana-Child’s Pose: Bring the forehead to the floor from a kneeling position, and relax the arms along with the body, palms upwards. It releases tension in the back, chest, and shoulders. Recommended if you are feeling dizzy or tired. Helpful for reducing stress and anxiety. Flexes the internal system of the body and keeps it supple. It lengthens and extends the spine. Reduces neck and lower back pain if performed with supporting head and torso. It stretches slowly and carefully the hips, thighs, and ankles. Optimizes body-wide circulation. It extends muscles, tendons and ligaments of the knee. Relaxes the mind and body. Makes breathing deep and stable.
Bharadvājāsana-Bharadvaja’s twist: Bharadvājāsana is a spinal twist which is seated. There are a few forms of it: Bharadvājāsana I is the basic form in which the legs, formulated as in Vīrāsana, dropped one foot on the floor to one side and the ankle of the other cradled in the foot arch below. Bharadvājāsana II is the advanced form requiring high hip movement in which one leg articulated like in Padmasana (lotus position), while the other leg articulated as in Vīrāsana (hero pose). Bharadvājāsana on chair is a variant performed on an armless chair sitting sideways. That doesn’t require hip movement; the arms hold the chair’s back to help with the twist.
Bhujangasana-Cobra Pose: This one strengthens the muscles of the lower back while cushioning the neck, triceps and raises the chest to enable inhalations. It flexibilities the spine, too. The posture can comes from a prone position or the Downward Dog pose. The hands are positioned under the elbows, pressing down gently until the hips rise. The feet’s backs rest on the floor, the legs stretched out; the look is forward-directed, providing the preparatory posture. The back is arched for full posture until the arms are straight, and the look is directed upward or a little backward. Unlike in similar Upward Dog posture, the legs stay on the ground. In some types of Surya Namaskar, the Salute to the Sun, Bhujangasana is part of the series of yoga poses.
Bhujapidasana-Shoulder-Pressing Pose: Bhujapidasana is an asana, supported by arms, in which the hand palms are the center of support. To sustain it takes flexibility as well as strength. Helps to strengthen arms, shoulders, wrists, core and inner thighs. Extends the upper shoulders and back. This asana is said to balance the body ‘s digestive as well as nervous systems, and to help boost blood flow. Straighten the arms to deepen this asana, and arch the upper back.
Bitilasana-Cow Pose: The practitioner kneels on all fours and slowly heightens and lowers the back, alternating between Cat and Cow Positions in a relaxed vinyasa, and strengthening the core muscles that protect the body. In Sivananda Yoga the pose is considered suitable for use during pregnancy.
Camatkarasana-Wild Thing: The position is a balanced pose with the torso on one side, both knees and both arms upright. It lifts the upper arm as high as possible. The upper leg may rest on the lower leg or may be lifted as high as possible for complete pose (sometimes called Eka Pada Vasisthasana, One-legged Side Plank); the upper hand may hold the foot (sometimes called Vasisthasana B), and the attention may be shifted to the upper hand. Camatkarasana, Wild Stuff Pose, a contemporary stance between Vasisthasana and Bow Pose in the Upward-Facing. Extends the chest, stretching the neck, mouth and back. Build strength in the muscles of the arms and shoulders, and the chest. Opens up thigh sides, hip flexors. Helps to boost the health.
Chaturanga Dandasana-Four-Limbed Staff Pose: The hands and feet are on the ground in Chaturanga Dandasana, guiding the body that is parallel to and lowering toward the floor, but not touching it. It behaves almost like a push up, except with very low hands (just behind the pelvis), with the elbows pulled tightly to the body’s arms.By strengthening essential muscles and encouraging proper posture it will better train the body for arm balancing asanas. Chaturanga Da Asasana, done on an exhale, is part of the Surya Namaskar (Salute to the Sun) asana series in vinyasa yoga styles. The fourth asana is in Surya Namaskar A of Ashtanga vinyasa yoga, and the fourth, eighth, and twelfth asanas in Surya Namaskar B. The exercise without vinyasa, the pose of steady breathing.e body is literally kept for a period of time.
Dandasana-Staff Pose: From a sitting posture the asana is performed with the legs stretched out. The palms or the fingertips should be placed on each side of the body on the ground (if the hands don’t reach). The upper body should stretch outward towards the head ‘s crown, and the back should be totally perpendicular to the ground (as if leaning against a wall).If this is not easy, a block should be put below the seated bones. The legs should curl together, with the toes pointed inwards towards the neck. The activation of the leg muscles may even create more space between the heels and the ground.
Dandayamana Dhanurasana-Standing Bow Pulling Pose: Boosts the cardiovascular system. Increases cardiac and lung circulation. Diaphragm opens. Expands joints in the shoulder. Helps shoulders. Improves spinal elasticity. Improves posture and stamina by strengthening the abdominal wall and upper thighs while tightening up the upper arms, hips and buttocks as well. Increases rib cage and lung elasticity, and improves lower spine flexibility and strength. Helps cut down on abdominal fat.
Dandayamana Janushirsasana-Standing Head to Knee Pose: The Fifth Pose in Bikram Yoga is the Standing Head-to-Knee Pose. Also the Sanskrit name Dandayamana Janushirasana is known for the pose. The pose may look easy but in order to be able to balance it requires the activation of muscle groups which also help
s to increase the yogi’s focus and concentration as they wish to understand the body’s areas committed to posing. Stretches the whole spine, strengthens the lower back, stretches the hamstrings, legs, one’s sides, ribs, neck, the right leg, hip, and knee, aids and creates resolve.
Dhanurasana-Bow Pose: The feet are grabbed from a prone posture to raise the legs and chest to create the shape of an arch with the torso, the arms reflecting the bowstring. Improves the circulation of blood to the spinal nerves. The most effective weight-reduction method. Helpful in both enhancing the digestive system and appetite. Offers reverse elasticity. Stronger muscles in the back. Helps with constipation issues. Stimulat
e reproductive organs and improves pancreatic function. Helpful in curing troubles with menstruation. Stimulates liver, pancreas, large gut, and small intestine. A wonderful suppressant of stress. Reducing pain in the back. Improves posture.
Dwi Pada Viparita Dandasana-Upward Facing Two-Foot Staff Pose: From lying on the back the pose is the source. The hands and feet are placed as an upward bow next to the body, and the torso is raised so that the head’s crown can rest on the top. Then the legs are straightened into the two-legged posture, Dvi Pada Viparīta Da wohlāsana, and the hands are placed supporting the head as for the Sirsasana headstand. Then, by lifting one knee, the one-legged posture, Eka Pada Viparīta Daāsana, can be entered; the knee is straight out straight vertically. Advanced students may quit from the pose by returning to Sirsasana. This pose is in the Ashtanga Vinyasa Yoga Advanced A Set. The pose can be practiced on an open-backed chair, the seat covered with a folded blanket. The posture is reached by sitting through the back of the chair with the knees, holding the back of the chair, and relaxing back into a reclining pose with the head on the chair’s seat supported. In case the neck is tight, a brace or folded covers can be used to stabilize the head and calm the spine. Viparīta Daāsana II is a more intense posture for advanced students, where the feet are taken to the floor before the hands hold the ankles; the floor is held. One version of this is Eka Pada Viparīta Daāsana II, with one leg raised straight up to the stage. For people with neck injuries or elevated blood pressure, the pose is not recommended.
Eka Pada Koundinyanasana I-Pose Dedicated to the Sage Koundinya I: Traditionally, Koundinyasana is reached from the tripod headstand, a version of Sirsasana, but from Parsva Bakasana one can also get into asana. Before extending the knees, bring the knee-high enough up the triceps of the opposing arm so that the spine is fully engaged and the leg is less likely to slide down causing more work for the muscles. Eka Pada Koundinyasana I: arm under the lower leg. Creates a strong core, legs, and shoulders. This pose massages the internal organs. The spinal turn helps to strengthen the spine and rejuvenates it.
Eka Pada Koundinyanasana II-Pose Dedicated to the Sage Koundinya II: Before extending the knees, bring the knee-high enough up the triceps of the opposing arm so that the spine is fully engaged and the leg is less likely to slide down causing more work for the muscles. Eka Pada Koundinyasana II: arm under the upper leg. Helps to increase the sense of concentration and balance. Strengthens arms and wrists. Treats the abdominal organs. Increases the strength of the core. The spine rejuvenates.
Eka Pada Rajakapotasana-One-Legged King Pigeon: Starting from sitting in Dandasana, one knee is lowered, the knee is held on the ground, while the foot is just in front of the groin, and the other leg is lifted right up. Bend the knee of the rear leg for the finished pose, and grip the foot or ankle with one or both hands. The outside of the front leg hip is often hard to descend to the floor. To support, put a thickly folded blanket under the hip. Stretched thighs, groins, abdomen, chest, shoulders, and neck. Activates body parts at the abdomen. Opens up the chest and shoulders.
Eka Pada Rajakapotasana II-One-Legged King Pigeon Pose II: The rear leg is straight out in Assisted [King] Pigeon or Salamba Kapotasana and the hands are on the floor next to the hips so the backbend is decreased. The back may be arched if relaxed, and the gaze guided straight upwards. Extends the whole torso’s front, ankles, thighs and groins, abdomen
, chest, and throat. Extends the flexor muscles deep in the hip. Helps to strengthen muscles in the back. Increases posture. Stimulates abdominal organs and neck.
Garudasana-Eagle Pose: Garudasana is an asymmetric asana in where one leg, assume the right, is crossed over to the left, while the other side of the arm, assume the left, is crossed over to the right, and the palms are put together. It requires and can help develop, balance and concentration, just like all the postures on one leg.
Gomukhasana-Cow Face Pose: By crossing the legs the posture is entered from kneeling; the upper leg heel is pulled in under the lower thigh near the butt cheek. The arm on the lower side of the leg is lifted, the forearm bent down, while the other arm extends out behind the hip, the forearm bent forward, causing the hands to grip between the blades of the feet.The sitting posture can either be adjusted by adding a folded blanket on the feet, and if need be also one below them. The posture spreads out the back. The hand position can be adjusted by using a rope to extend the reach for those who can’t put their hands together behind their back. For people with rotator cuff injuries the posture is contra-indicated.
Halasana-Plow Pose: The pose comes from Sarvangasana, slightly lowering the back for balance, and moving the arms and legs over the head until the extended toes touch the ground and fingertips in a preparatory pose variant. Then the arms may be moved to support the back in a more vertical position, giving a second pose of the variant. Finally, the arms may be stretched off from the feet on the floor, going to give the last pose in the form of a traditional plough.
Hanumanasana-Monkey Pose: Hanumanasana an advanced posture. It approaches from the kneeling pose, stretching one leg forward, the other straight backwards, supporting the palms of the body until the complete posture is managed. The hands will then be placed in a place of prayer. Lastly, the arms can extend over the shoulders, the palms together. To achieve the complete pose, one must make “several daily tries” and be prepared to practice it for “a long time”.
Janu Sirsasana-Head-to-Knee Forward Bend: A sitting pose, one leg is extended with toes pointed outward, while the other leg is bent with the knee pointed in towards the groin away from the right leg while foot heel. The abdomen bends over the stretched knee, then folds. Relaxes the brain and helps to reduce slight depression. Stretches the spine, hamstrings, shoulders, and groin. Activates the liver and the kidneys. Enhances digestion. Helps to reduce menopausal symptoms. Reduces anxiety, tiredness, headache, and menstrual malaise. Therapy for high blood pressure, sleeplessness, and sinusitis. Improves the muscles of the back during pregnancy (up to the second trimester), accomplished without coming forward, helping to keep your spine curvature and front torso long.
Jathara Parivartanasana-Revolved Abdomen Twist: Revolved Abdominal Pose is a yoga pose of supine (lying-down) that stretches the back and hips as it balances the belly. Twists assist in decompressing the spine and detoxifying the body. Twisting your spine can help you “squeeze out” some lingering emotional exhaustion at the end of the day or after a stressful situation and restore equilibrium to your body and mind. The complete pose is entered from a supine posture, also called Jathara Parivartanasana B, with the arms stretched out on the ground, level with the shoulders. The legs are lifted straight up for the complete pose, and then dropped to one side, holding the opposite shoulder on the ground.The knees are bent over the body for a simplified posture, also called Jathara Parivartanasana A, and turned to one side; the legs may then be straightened. In Iyengar Yoga, the shoulders are pushed a little further from the foot, before rotating, the legs will fall. On the other side, a weight could be carried in the palm. The posture can even be done halfway down the thighs. In Ashtanga Vinyasa Yoga, in combination with deep muscle training, the pose is used carefully to help reduce low back pain: it is not adequate on its own as the strength of core muscles along the spine must also be strengthened.
Kapotasana-Pigeon Pose: The shins and forearms are on the floor, the front torso in the air stretched upwards. Achieving the pose is going into a backbend with knees on the ground. It calls for flexibility to bring back the head until it touches the floor. Kapotasana is a pose that helps open the chest and makes the back stronger as well as the groin. It opens and boosts the hips’ flexibility while strengthening the back and stretching the thighs and groin at the same time. It stabilizes and concentrates the mind; gives energy.
Karnapidasana-Ear Pressure Pose: This posture extends the spine, elbows, back, hamstrings and glutes. The mental effects of minimizing noise take practice, but if you use your knees to your ears to shut yourself off from the sounds around you, you will get a peek of what it could feel like in this position.Close your eyes to continue your journey and concentrate on your breath primarily for the limited period of time you ‘re in this position. Remember the feeling and strive in your mediation session to get back to it. In this place there is some weight in the neck so do not shift the head from side to side. Karnapidasana (Ear Pressing Pose) has bent knees above the head and gripped the wrists.
Krounchasana-Heron: The posture sits on the ground with one knee forward. Foot beside the hip, as in Virasana. The other leg is flat and lifted to the jaw and nose. Foot picked with both hands. It allows one to bend forward better than Paschimottanasana. During menstruation, the pose is considered unsuitable.
Malasana-Garland Pose: The term mālāsana shows four different asanas: Upaveśāsana: The term malasana is also used in the West for the “standard squat pose,” Upaveśāsana, where in Añjali Mudrā (prayer posture) in front of the chest the palms of the hands are placed together, and the feet are set apart. Malasana stretches the knees, groins, back and tones the stomach. be careful about the use of asana when the back or knee problems are present.A version of this pose, Prapadasana, has the heels together and the feet on tiptoe. Mālāsana I/Kanchyasana: In the first version, the feet are tied around the back along with the head, while the chin touches the surface. Often called kanchyasana (“golden belt pose”) while the limbs are tied behind this asana.Mālāsana II: The hands curl over the feet in the second version, then hit the floor with the head. Bhujapidasana: The Sritattvanidhi, a book originating from the 19th century on a variety of topics including asanas. Gives a separate image at plate no.44 for an āsana named Mālāsana. The palms are positioned flat on the floor in this pose, the arm extended straight and the entire body leans on the hands, while the legs are kept tight to the torso, with the heels dangling from a spot near the feet.
Marichyasana (1-2-3) -Sage Twist Pose (1-2-3)): This is a twisting asana. It is generally performed while sitting, there are several forms; In Marichyasana I, one leg is extended straight ahead of the body, the other is twisted opposite the spine with the foot sole on the ground and knee up. For the straight leg, the torso is bent against the foot, and the arms are clasped behind the back and around the elevated knee. The body can then lean forward while the leg is met by the nose and the jaw. In Marichyasana II, the leg on the floor is crossed like padmasana (lotus), while another leg is twisted as in Marichyasana I; the torso is turned on the floor towards the leg, and the arms tied behind the back and around the knee lift. The body then leans forward while the knee on the floor is met by the chest. The leg on the floor in Marichyasana III is straight stretched out. With the lowered leg, the torso is turned against the side and the arms are again grabbed behind the back and around the lifted knee. Marichyasana IV wraps up the Marichyasana II and III movements. Same with padmasana, the leg on the floor is curled; the torso is bent towards the raised knee. This pose can also be done standing, the foot of the bent leg lying on a chair seat and the torso turning over the bent leg to face a wall. It is mentioned that standing Marichyasana is effective in relieving backache.
Marjaryasana-Cat Pose: The person kneels on all fours and slowly heightens and lowers the back, alternating between Cat and Cow Poses in a relaxed vinyasa, and strengthening the core muscles that protect the spine. In Sivananda Yoga, the pose is deemed appropriate for use during breastfeeding. Stretches the back of the upper body as well as neck. Gives mild massage to the organs of the spine and belly.
Matsyasana-Fish Pose: This a backbend where the practitioner lays on his or her back and raises the chakra of the heart by rising back on the elbows. The spine is lengthened, the head ‘s crown pointing against the wall behind the practitioner. As the back arch deepens further with practice, heart and throat open, the top of the head will touch the ground so no weight can settle on it.
Mayurasana-Peacock: In this asana, the torso is lifted like a horizontal stick with both hands supporting the floor as the elbows stabilize the leg. Variations: Hamsasana (Swan Pose) is similar to Mayurasana except that the fingers pointing forward position of the hands. As in Lotus Posture, Padma Mayurasana (Lotus in Peacock Pose) has the legs crossed.
Natarajasana-Lord of the Dance Pose: In the Indian classical dance style Bharatanatyam, this aesthetic, relaxing and balancing asana creates focus and beauty. The actor Mariel Hemingway describes Natarajasana as “a magnificent pose of immense strength,” contrasting the balance and stress in the arms and legs with an archery bow and calling it “a very difficult pose to maintain”. From standing in Tadasana the posture is reached, bending one knee and extending the foot out until it can be grabbed by the hand on that side. The foot will then be bent back and up, arching sideways and reaching out the other limb. For the full pose and a stronger stretch, reverse the rear arm by lifting it over the shoulder, and grasp the foot.
Naukasana-Boat Pose: It tightens the pelvic muscles and strengthens the upper back and shoulders. It instills a sense of security. Body comes in a V-shape, completely resting on the buttocks. The arms , legs, and torso can take varying roles in various variations and traditions. In Paripurna Navasana, the legs and back are raised high and the limbs stretch parallel to the ground and upward. The hands are then interlaced interlace behind the neck at Ardha Navasana, and both back and feet are lowered to the bottom. Start seated on the floor to get into the posture. Bend the elbows, lift the feet’s soles to the ground and carry the hands to the back of the thighs. Start leaning back when moving your weight off your feet, finally raising the foot’s soles off the ground. Stand on seated bones, not falling down to the tailbone. Lengthen the spine for chest extension and boost.
Padangusthasana-Big Toe Pose: It is entered by lying on one’s back, lifting one leg and grabbing the big toe on the same foot, with the elbow. The opposing leg is stretched straight out on the deck, and the other hand lies on the thigh tip. An alternative is to turn the leg outwards to let it fall into the bottom, maintaining the height of the hip to trunk. Another option, which is only possible for soft hamstrings, is to move the elevated leg down over the chest, lift the head to meet the knee, and extend the arm that grasps the big toe back and up over the shoulder. If the back is rigid, or the hamstrings are heavy, the pose can be done with a belt looped around the foot with both hands. The posture can also be practised with a column or door frame supporting the vertical leg, the other leg laid out on the floor.
Padmasana-Lotus Pose: For this pose from sitting cross-legged on the Sukhasana mat, one foot is placed on top of the opposite thigh, with the toe upward facing and heel touching the belly. Then another foot is positioned as symmetrically as possible on the opposite leg. The asana develops “very flexible hips”. Using a cover such as a pillow or blanket it may be modified; the pelvis is turned forward by leaning on the forward side. Lotus is one of the yoga poses which causes injury most commonly. Attempts to push the legs into lotus posture will damage the knees by pressing and weakening the cartilage of the medial meniscus; this is painful, and it takes a long time to recover. The hip joints have to rotate roughly 115 degrees freely outwards to make full lotus. Students who are unable to achieve too much hip rotation can attempt to compensate for it by bending the knee joint sideways, thus risking injury. Safer alternatives include Baddha Kon asana (the asana of a cobbler), so that the knees are not pulled down. You should urge the thighs to rotate using hand pressure or a harness.
Parighasana-Gate Pose: The asana comes from a standing upright position. One leg is extended to the side, the arms are stretched sideways, and the torso is bent to the left of the extended leg so the arm lies along the leg. The other arm may be extended alongside the head and finally the hand can lay on top of the other hand and foot.
Paripurna Navasana-Full Boat Pose: Bending Knees. Flat legs. Sit on Dandasana ground, hands by the waist, fingers pointed towards foot. Stretch your hands straight and keep your back upright. Bring the trunk back slowly and lift your legs off onto the ground and keep your legs straight like a stick. The legs stand at an inclination of 60-65 degrees and the knees stand taller than the shoulders.Bring your arms up by your thigh and stretch arms straight out, parallel to the floor and shoulder-width, hands facing one-another. Moving the entire spine into the body powerfully, ensuring you don’t fall. The whole body rests on both but cheeks. Hang in position for 30 seconds, then move up to a minute steadily. Exhale and drop your legs and arms to be at Dandasana. Reinforces the belly, hip flexors and spine. Stimulates the kidneys and intestines, thyroid and prostate glands. Can ease discomfort and aid to increase digestion.
Parivrtta Janu Sirsasana-Revolved Head-to-Knee Pose: In a sitting posture, one leg is stretched with toes pointed outward, while the other leg is twisted with knee reaching in towards the groin away from the straight leg and foot sole. The abdomen twists over the stretched leg, then folds. Extends the spine, hamstrings and shoulders. Activates internal organs such as liver , kidneys, etc. aid with digestion.
Parivrtta Parsvakonasana-Revolved Side Angle Pose: This pose comes from Tadasana. A twisted asana; Parivritta Parsvakonasana (reverse side angle pose), A twisted asana;, is obtained by reversing Utthita Parsvakonasana’s thorax change course. It takes the opposite elbow to the front knee; this is a helpful preparatory posture. The hand is lowered to the floor on the outside of the front foot in complete posture and the other hand is extended out in line with the body above the head, with the eyes pointed upward.
Parivrtta Trikonasana-Revolved Triangle Pose: Parivrtta trikonasana (revolved posture of the triangle), in which the upper body turns to stretch the opposite arm to the bottom. Helps to increase circulation in our lower spine, abdomen and pelvic area. Enhances balance. Shows us to control our spine while keeping torso and leg stability.
Parsva Bakasana-Side Crane (Crow) Pose: Parsva Bakasana (Side Crane Pose), in which one leg lays on the upper arm opposite. fThe other leg is balanced onto the first one. This is an asymmetric form of Bakasana. Strengthens the wrists and arms. Harmonies the stomach and the spine. Increases balanced feeling.
Parsvottanasana-Intense Side Stretch Pose: This pose comes from Tadasana. The hands are placed palms together behind the back in prayer posture, fingertips upward. The feet are set apart around a length of the leg, and both legs stay flat. The front foot aims downward directly; the rear foot is turning 60 degrees left. The hips are matched with the feet at the correct angles, meaning the body can move forward in a forward bend straight across the front leg.To strengthen the stretch the hands can be put to the floor.
Pasasana-Noose Pose: The human body produces a ‘noose’ in this yoga pose, as the practitioner ties his arms around his squatting legs with his palms clasped behind his back while turning to another side. Stretches the ankles and strengthens them. Extend thighs, groins and spine. Unlocks the shoulders and the chest. Stimulates organs in the abdomen. Helps to increase elimination and digestion. Gives better posture.
Paschimottanasana-Seated Forward Bend/ Intense Dorsal Stretch: This asana helps strengthen hamstrings and hips flexibility, and lengthens the back. The pose comes by leaning over through the hips from Dandasana (the seated Staff Posture), without straining and gripping the feet or lower legs. If the back is tight, a strap can be placed around the foot and gripped into the hands.The head can sometimes rest on a rolled up blanket or bolster, which may be raised, if necessary, on a small stool. People who have difficulties bending their backs must be careful when practicing this pose.
Pincha Mayurasana/Vrischikasana-Feathered Peacock Pose: It requires strong, equilibrium and flexibility. It is defined as a progressive pose. The body is positioned in the basic posture like it is in the headstand, except the legs are twisted and the back is slightly arched, while the head is raised off the feet so that the torso is only held by the forearms. Just the forearms carry the torso. A second modified version keeps the legs directly above the head and arms, as the tail of the scorpion spread over the throat in a defensive position. This can also be achieved in a straight arms version. While lying on forearms or holding arms in the handstand. A chair should be used to help the feet.
Prasarita Padottanasana-Wide-Legged Forward Bend: Stretches the legs from behind and inside. Stretches out the backbone. Gets your ground and relaxes your mind. Can ease minor backache. The inner and back legs and the spine are strengthened and stretched. The internal organs work in harmony. Brain relaxes. The soft backache helps to reduce.
Purvottanasana-Upward Plank Pose: It begins in the Dandasana or stands at an angle of 90 °, with the hands behind the legs. The posture is simplest when the fingers face up. You may also apply them to body weight. Inhale, lie down into the arms and raise the hips. Place your feet to the floor . Stay in a straight line on the entire body. Bend the back of the head so it goes forward. Keep for several breaths with this.
Salabhasana-Locust: The legs straightened out and elevated. The arms extended out to the back, and the hands held down. That’s also a back bent or spine extension, using the power of the upper & middle back to carry the weight of the legs from the beginning point as high as possible when facing down the surface. It increases balance and stability, exerts muscles in the back, and increases strength and power.
Salamba Sarvangasana-Supported Shoulderstand: Sarvangasana is yoga poses’ mother. Can be achieved with the knees bent, is reached from a supine posture. On folded blankets the shoulders can be secured, and the upper arms can be placed in with a belt just above the elbows. New starters can do with bent legs, experienced users can lift with straight legs.The hands protect the back. When the hands extend down the trunk in the direction of the head. Then the trunk is removed. They will then straighten the legs to an upright position. It calms the muscles, relieves fear and sleeplessness, regulates hormones, assists with gastrointestinal issues.
Salamba Sirsasana-Supported Headstand: The Supported Headstand Pose must be done just when you are certain that you can withstand body weight pressure. The training should really be early in the morning. You must have a flat stomach and bowels. The duration of 10 to 12 hours between eating your meal and performing this pose is required. Get up on the knees, and lay your palms on your mat. Place your head down on the mat and bring the legs closer to the chest. Discover your balance before raising your feet, then progressively raise your feet above the ground and flatten your legs. Stand on the head, support the balance with your arms.
Savasana-Corprse: Shavasana and some sitting asanas sustain the equilibrium between relaxing and meditation through their equivalent exposure of physical stimulation (two primary elements of yoga). Lying on the ground with the legs extended as large as a yoga mat, to execute Shavasana. Then extend your arms to the side. Close your eyes. On the floor, your body is relaxed with a chest sensitivity. The stomach moves up and falls with every breath. Shavasana is normally performed at the completion of an asana exercise for 5–10 minutes and it can be performed for 20–30 minutes. It released slowly increasing the breath, stretching the fingers and toes, raising the arms above the face, extending the full body and breathing, while pulling the knees to the chest and turning in a fetal posture to the left, holding the head in the right arm. One may rise up to a sitting posture from here.
Setu Bandha Sarvangasana-Bridge Pose: The pose came from Sarvāṅgāsana, the chest held by the hands forward. Then shift the foot to the floor behind the back. Remaining knees bent or more simply, raising the back from lying supine to the floor. The complete posture has knees bent and hands catch the ankles. The posture may either be eliminated by lying down or through jumping back into the shoulder stand.
Sukhasana-The Easy Pose: Sukhasna is really a relaxed posture for pranayama and meditation. It has a centering impact on the professional. All the other poses are performed to actually make the body more relaxed with being able to sit for meditation in that position. This pose takes the process of yoga beyond its physical level and allows you to reach your divine side.Although the hips are extended and the backbone lengthened, the relative flexibility of the pose on the knees makes it better for those with physical disabilities than siddhasana or padmasana. Some schools do not think it is successful for extended periods of meditation, since it is possible to lean over when sitting in. In meditation, keeping the spine straight and balanced with the head and neck is necessary. But if the person stabilizes the sukhasana pose by placing pillows or covers under the knees to establish steadiness, it could be simpler to sit for meditation longer in sukhasana without slumping. An extra blanket or cushion can also be comfortable and stable under the buttocks.
Supta Konasana-Reclined Angle Pose: Start sitting in dandasana to enter pose. Carefully engaging the core, roll the spine back onto the vertebra one mat at a time till completely reclined. hold the arms stretched along the upper body, tapping the palms into the mat, bring the knees and roll the feet up and down until they hit the floor behind the face. Take each big toe and part the feet with only the relating hand. Let go of the toes for an intensive expression of the posture, and strap the hands behind the torso. Stretch out the sit bones toward the sky. Keep the eyes (Drishti) up, and the neck flat. The neck muscles and ligaments are extended along together with shoulders and legs muscles. One of the advantages of this posture is that the water element is gathered around the neck.
Supta Kurmasana-Sleeping Tortoise Pose: Sleeping tortoise is a specialized yoga pose which belongs to the categories of forward bends and hip openers and seated ones. This asana addresses glutes & hip flexors shoulders and ribs, which also incorporates muscles in the middle back / lats which upper back & lower traps. Sleeping tortoise spreads and expands the thighs, expanding the mouth, reduces fatigue.
Supta Padangusthasana-Reclining Hand-to-Big-Toe Pose: Restorative. The pose comes by lying down on one’s back, raising one leg and holding the big toe with the hand on the same side. The opposing leg is stretched straight out on the deck, and the other hand lies on the thigh. One alternative is moving the leg outward. Let it sink into the bottom, maintaining the level of the hip and the trunk. Another option: Bring your leg up over your chest, lift your head to meet your shoulder. If the back is stiff, or the hamstrings are hard, the pose can be done with a belt clipped around the foot with both hands. The posture can sometimes be performed with a column or door frame supporting the vertical leg, the other leg extended out on the ground.
Supta Vajrasana-Reclined Fixed-Firm Pose: Seat at vajrasana. Putting the hands above the buttocks on the concrete, the fingertips pointing to the front bent back gently, putting the right forearm and the elbow on the ground and then left. Drop the head crown to the ground as you arch the shoulder. Place your palms on the thighs. Help to keep the lower legs in contact with the surface. Separate the knees if need be. Make sure you don’t overtrain your muscles and ligaments. Close your eyes, let your body relax. In the final place, respire intensely and painfully. Remove in the reverse order, breathe in and take Elbow support. The hands have the head lifted off the ground. Using the left arm to move body weight. Elbow by body rolling. Then come to the beginning pose slowly.Never leave the final position first by straightening the legs; the knee joints will be dislocated. You get an extreme stretch for the front of the body with Reclined Hero like calves, foot and abdominal muscles. This is a really good recovery posture after you’ve perfected it.
Supta Virasana-Reclining Hero Pose: Supta Virasana (reclining hero pose) has a kneeling body on the back, either with hands above the thighs or reaching over the face. Supta Virasana is a middle posture, a reclining version of Virasana. DO NOT practice this pose unless you can reasonably comfortably place your buttocks under your feet on the floor.
Tadasana-Mountain Pose: In most forms of yoga it is a basic standing pose with feet together and hands at the sides of the body. There is some contention between different yoga styles about pose details resulting in some variations. The pose is reached by standing together with the knees, uniformly grounding through the foot and raising up by the head crown. The shoulders are raised, the hips extended and the torso elongated. Relaxed breathing. It is necessary because it helps the body and consciousness to merge and plan for the next awareness of the preceding āsana.
Tittibhasana-Firefly Pose: Tittibhasana is identified as coming in from Dvi Pada Sirsasana, a challenging sitting pose with legs crossed behind the back, that in B. K. S. By uncrossing the knees, raising the legs up, and pressing down the palms to balance, it “needs practice.” The posture is said to stimulate the solar plexus manipura chakra.
Tolasana-Scale Pose: The pose improves the back, shoulders and hips: From Padmasana (lotus position), the performer who positions the hands on each side of the hips on the floor lifts the whole body and crosses the legs with the arms and shoulders. It helps to make your wrists, arms, and abdomen stronger. For the people who are unable to accomplish Padmasana safely Tolasana is not suggested.
Trikonasana-Triangle Pose: Trikonasana is done in two pieces, left facing, then right facing. The person continues to stand one leg-length apart with the calves, knees unbent, turning the right foot fully to the outside and the left foot to the inside less than 45 degrees, bringing the heels in line with the hips. The arms are extended out to the sides, parallel to the floor, palms facing down; the trunk is bent as far as the right side feels relaxed, whereas the arms stand parallel with the floor. If the limb is completely stretched to the right, the right arm is lowered in such a manner that the right-hand hits the shin (or block or floor) to the right foot’s front (left side), with the palm down when stretched. The left arm is stretched upward while the neck trunk is slightly bent in the clockwise direction ( i.e. up to the left, while they are nearly parallel to the surface), using the articulated arms as a guide, while the neck stays parallel to the floor. The arms are extended apart from each other and the head is frequently twisted to look at the left thumb and the spinal twist is slightly exacerbated. The twist is repeated then left turning to stand.
Upavistha Konasana-Wide-Angle Seated Forward Bend: Upavistha konasana is an extreme posture, depending on one’s style and purpose. This sitting posture stretches the hamstrings and groins, thereby relaxing the spine’s supporting muscles. This pose is said to help strengthen your balance and encourage relaxation and peace in your body. Wide-sitting angle pose provides very different experiences based on yoga purpose and mood. Yin and restorative forms, often using props to promote minimum action, can provide a relaxing contrast. In a more intense activity such as vinyasa the pose may be used to flex and create heat effectively.
Urdhva Dhanurasana/Chakrasana-Upward Bow (Wheel) Pose: The person has hands and feet on the ground in the basic shape of the pose, and the belly goes up. It can be reached from a supine posture or from a less stringent supine backbend, like Setu Bandha Sarvangasana (Bridge Pose). A few advanced practitioners may shift to Wheel Pose by “coming back down” from Tadasana (Mountain Pose), or by standing back to a wall, extending overhead arms, and moving hands down the wall toward the ground. Advanced practitioners can also follow the wheel with some of its variants (listed below) or other backbends, such as Dwi Pada Viparita Dandasana, or step back to Tadasana.The stretching in Chakrasana helps relax and strengthen back and calf muscles, and is often known to alleviate anxiety and discomfort in people seated in front of a desk or screen for long periods. Variations: Eka Pada Urdhva Dhanurasana: one leg is raised straight up into the air. Variations: Eka Pada Urdhva Dhanurasana: one leg is raised straight up into the air. Camatkarasana (Wild Stuff Pose) has raised one shoulder, and straightened the other knee. Chakra Bandhasana has the forearms on the floor with the palms gripping the feet.
Urdhva Hastasana-Upward Salute: Begin by adopting a tadasana pose where your arms and feet are perfectly straight. Relax your body and gently breathe in and out as you raise your arms above your head. Let your hands meet up over your head. Bit by bit, exhale and turn your head to meet the palms. Keep your mind focused on your quick breathing while inhaling and exhaling. Remain for a few minutes on that pose then roll back our original position. The pose stimulates digestion, helps activate the nervous system, removes nerve pressure in the spine, helps relieve discomfort in the back, shoulder and arms.
Urdhva Mukha Svanasana-Upward-Facing Dog Pose: The pose is taken from a prone posture (or from a pose like Chaturanga Dandasana or Ashtanga Namaskara in a Surya Namaskar cycle) with an inhalation, setting the feet a little apart. The legs are spread upright, the toes are extended out (not tucked under), and the body weight is balanced on the hands and outstretched arms, so that the feet are off the ground. The gaze is guided straight upward, while the neck and back arch. Benefits; Helps stance healthier. Strengthens the hands, ribs and the neck. Stretches lungs and face, back and belly. Stimulates cells inside the belly. May ease moderate exhaustion, tiredness and sciatica. An allergy treatment.
Urdhva Prasarita Eka Padasana-Standing Split: One of the most complex asanas is the standing split, which includes raising one foot to extend the quad and hamstring. The asana is for more advanced people and you should have adjustable back , neck and legs if you’re a novice. Start with practice poses and a sequence of bends, such as standing- forward bent, wide-legged-forward bent, and head-toe bend, then continue with a cobra pose after standing split pose before you start posing. When performed correctly, the asana can increase the calmness of the mind and improve the process of digestion and the functions of the reproductive system. The pose requires flexibility and strength from the two muscles, quadriceps and hamstrings which contrast.
Ustrasana-Camel Pose: Chest Opening, Backbends: Ustrasana is a deep backward bend from a kneeling position; hands are on the feet for the full pose. The feet’s backs may be flat on the surface, or the toes may be tucked under for a much less effective backbend. The posture is among the 26 asanas in the series of Bikram Yoga.
Utkatasana-Chair Pose: An extremely productive posture, this one strengthens the legs and arms muscles. It creates your willpower and has an intense impact on body and mind. In Utkatasana, the legs are separated by hips-width, the elbows are bent, the shoulders are up, the chest is up, and the arms are in parallel with the neck, above the head. The ankles, thighs, calves and spine are strengthened. Shoulders and chest extends. Make activities of the heart, diaphragm and abdominal organs better. Helps to lower flat feet.
Uttana Shishosana-Extended Puppy Pose: Uttana Shishosana or “Extended Puppy Pose” extends forward across all fours till the forearms and forehead lay on the ground, and the thighs are vertical, giving an intermediate pose between Balasana and Adho Mukha Shvanasana (Downward Dog Pose). It helps you to stretch your spine and shoulders. By putting a rolled-up blanket or bolster between your thighs and calves you can keep this pose longer and defend your knees, and lower back.
Uttanasana-Standing Forward Bend: The pose is entered from Tadasana’s standing posture, leaning forward at the hips so the hands can be set on the surface, finally behind the feet. Variations include: the Ardha Uttanasana is a halfway point, the horizontal trunk and the palms on the calves relaxed. Niralamba Uttanasana has hands that strike the waistband, instead of going forward. Padahastasana has its hands under its knees and calves, palms up.
Utthita Hasta Padangustasana- Extended Hand-To-Big-Toe Pose: Utthita Padangusthasana is a posture with the body standing upright, on one leg; the other leg extended forward, and the hand grasps the foot of the elevated leg on the same part of the body. It is reached from Tadasana, the standing posture. The asana has two types: I, with the elevated leg to the front, with opposite hand to the hip; II, with the elevated leg to the left, and the opposite hand stretching out to the other left. beginners may use a rope to hold the stretched foot, or a table or wall to support it; or they can hold the knee bent. The pose is at the top of the Ashtanga vinyasa yoga primary cycle.
Utthita Parsvakonasana-Extended Side Angle Pose: From Tadasana; the legs are open wide apart, the feet are turned forward as for Trikonasana and the arms are extended horizontally. One leg bends to the right angle, and the hand on that side is positioned just below the foot on the concrete. The upper arm is then extended straight out, over the jaw, in line with the neck.
Utthita Trikonasana-Extended Triangle Pose: Trikonasana done in two sections, facing left, and facing right afterwards. The practitioner continues to stand one leg-length apart with the calves, knees unbent, turning the right foot fully to the outside and the left foot to the inside less than 45 degrees, bringing the heels in line with the hips. The arms are extended out to the sides, parallel to the earth, palms facing down; the trunk is bent as far as the right side feels relaxed, while the arms remain parallel to the ground. If the limb is completely stretched to the right, the right arm is lowered in such a manner that the right hand hits the shin (or block or floor) to the right foot’s front (left side), with the palm down when flexed.The left arm is stretched upward while the neck is slightly bent in the counterclockwise direction ( i.e. up to the left, while they are nearly parallel to the surface), using the articulated arms as a lever, while the neck stays parallel to the floor. The limbs are extended apart from each other and the head is frequently twisted to look at the left thumb and the spinal twist is slightly exacerbated. The bend is then repeated to the left, returning to sitting.
Vasisthasana-Side Plank Pose: The position is a balanced pose with the torso on one foot, both knees and both arms upright. It lifts the upper arm as high as possible. The upper leg may rest on the lower leg or may be lifted as high as possible for complete pose (might even called Eka Pada Vasisthasana, One-legged Side Plank); the upper hand may hold the foot (sometimes called Vasisthasana B), and the attention may be shifted to the upper hand.
Viparita Karani-Legs-Up-the-Wall Pose: Viparita Karani can be any practice where one is upside down. This can include the asanas of shoulder stand (Sarvangasana), headstand (Sirsasana), or handstand (Adho Mukha Vrksasana). In the Hatha Yoga Pradipika, as in most classical texts on haṭha yoga, viparita karani is listed as a mudra, meaning its purpose is for the directing of energy or kundalini upwards within the body, using gravity,as opposed to asanas which are used in the Hatha Yoga Pradipika to create steadiness. In one popular expression of viparita karani as an asana in modern postural yoga, it resembles Salamba Sarvāngāsana (supported shoulder stand) but with extension in the thoracic spine (rather than the cervical spine, elbows on the floor and hands supporting hips or lower back.[ In Iyengar Yoga, the pose is described as “a restful practice, where the body is inverted without effort”, and the lower back and buttocks are supported with a pile of blankets, while the legs are rested against a wall. Alternatively, the back can rest on the floor and the legs point straight up (also called Uttanapadasana), either against a wall or free. The asana explained in Iyengar Yoga as “a relaxing practice where the body is comfortably inverted” and the lower back and buttocks are supported by a pile of clothes, while the legs are placed against a surface. The back may also relax on the ground and the legs are straight up against the wall or free (also known as Uttanapad asana).
Virabhadrasana I-Warrior I Pose: This asana entered from a standing posture, Tādāsana, jumping or walking wide apart from its legs. The hips are turned to meet the front foot of Virabhadrāsana I, which is tilted completely outwards. The rear leg is bent backward partially. The core sinks into the lung until the right angle of the front leg is bent. Resting right on the back of the neck. A back foot that helps to keep the heel of the foot on the floor. The knees are straightened out, the spine is slightly arched, and the forehead is upward. Improves versatility and consistency. It extends and strengthens the muscles of the shoulders , elbows, calves and thighs. Increases the strength of the elbows and hip joints and strengthens the lungs and chest.
Virabhadrasana II-Warrior II Pose: For Virabhadrāsana II, beginning with Tādāsana, the feet are wide spaced, the front foot turns out fully, and the back foot turns in only slightly. The torso remains faced forward, so that the hips stay in line with the feet, the torso sinks back into a lung until the front knee is bent at the correct angle, and the arms are completely spread at the shoulder level with the palms down. The look above the front hand is focused straight ahead. It is a relaxing asana which improves physical and mental stability. The ability to spread your upper legs and thighs while extending your chest and shoulders also makes it an appropriate fundamental posture for most (posture-based) yoga activities.
Virabhadrasana III-Warrior III Pose: For Virabhadrāsana III, a more complicated posture involving strength and balance, beginning again from Tādāsana, the feet are positioned same with Virabhadrāsana I. The trunk is completely rotated to face the front foot, with the arms extending straight ahead, the eyes straight ahead, the horizontal trunk and one leg bent sideways and even horizontally. Reinforces ankles, legs, shoulders and the back. Tones the chest and belly. Increases pose. Creates a sense of toughness.
Virasana-Hero : Virasana is an asana based on kneeling. The starting point for some turns forward and backward, including several twists. Virasana can also be used for meditation as an alternative to other sitting yoga poses such as the Padmasana. Kneeling forward with the legs touching creates the posture. The feet are divided so that the butt can lie on the surface. Alternatively, beginners can put one foot on top of the other and sit on it, or they can put a pillow between their feet and sit on it to exercise. The asana is one of the few that can be done directly after a meal. If there’s some previous knee damage, the position should be stopped.
Vrikshasana-Tree Asana: The whole foot sole is already in touch with the floor. The right knee is bent and the right foot is put either on the left inner leg, or in half lotus. The hips ought to be opened in any foot posture, with the bent knee pointed towards the other. With the right foot toes pointed straight down, the left foot, pelvic centre, shoulders and head are all connected vertically. Hands are usually placed above the head either immediately pointing upward and unclasped, or clasped together in mudra anjali. The pose is usually performed on the opposite leg for 20 to 60 seconds, returning to tadasana while exhaling, and then repeated standing.
Vrschikasana B-Handstand Scorpion Asana: From the handstand (Adho Mukha V) the rib cage moves back, the shoulders slide back and forth from the ears, the pelvis tucks down to balance as the knees bend and the feet slip up to the head. The middle of the heart goes forward when the head’s crown lifts up. Depending on balance and flexibility the eyes are down or forward. Benefits: The whole front of the body, especially the chest, neck, spine, and abs, are stretched. Reinforces arms, shoulders and back. Stimulates lungs and abdominal organs. Increases blood flow into the limbs and circulation within the brain. Can increase fertility by stimulating reproductive organs.