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Yoga Postures
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Yoga Postures 1 | 3

Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)
Asana is a Body posture, it is a Sanskrit ord 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, primarily 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 help to achieve stability of pulse.
List of Postures or Asana In Standing Position
Veerasana (Warrior pose)
Ugrasana (Ferocious pose)
Trikonasana (Triangle pose)
Sankatasana (Difficult pose)
Vrikshasana (Tree pose)
Garudasana (Eagle pose)
Shirshasana (Headstand pose)
Mridang Bandha (Drum pose)
Parivarta Trikonasana
Virabhadrasana (Gracious Warrior pose)
(Twisted triangle pose) Patangasana (Kite pose)
Ekapad Hastasana (Hand to Leg pose)

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 Poses or Asana In Sitting Position

Dhyan Mudra (Meditation gesture)
Vakrasana (Type 2) (Twisted pose)
Swastikasana (Auspicious pose)
Ardha Matsyendrasana (Half Spinal Twist)
Samasana (Balance pose)
Sharanagata Mudra (Forward Bending)
Padmasana (Lotus pose)
Vajrasana (Thunderbolt pose)
Padmasana (Baddha) (Tied lotus)
Vajrasana Yogamudra (Type 1)
Padmasana (Utthit) (Lifted lotus)
Vajrasana Yogamudra (Type 2)
Parvatasana (Mountain pose)
Paschimottanasana (Half) (Half Forward Bend)
Akarna Dhanurasana (Type 1)
Paschimottanasana (Full) (Forward Bend)
(Bow pose in sitting) Januhastasana
Akarna Dhanurasana (Type 2)
(Bow pose in sitting) Ekpad Sahajhasta Bhujangasana (Cobra pose)
Padmasana Yogamudra (Type 1)
Dwipad Sahajhasta Bhujangasana (Cobra pose)
Padmasana Yogamudra (Type 2)
Vakrasana (Type 1) (Twisted pose)
Simhasana (Lion pose)
Kukkutasana (Cockerel pose)
Ekapadhastasana (Hand to Single leg pose)
Garbhasana (Foetus pose)
Utkatasana (Toe Balance pose)
(Half lotus bound pose)
Padangusthasana (Single Toe Balance pose)
Ugrasana (Ferocious pose)
Merudandasana (Crow pose)
Hansasana (Swan pose)
Ekapadashirasana (Single Leg to Head pose)
Tolangulasana (Scale pose)

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)
Shavasana (corpse pose)
Uttanpadasana with one leg
Tadagasana (pond pose)
Vipritakarani (Inverted pose)
Pavanamuktasana 2 legs (gas release pose)
Sarwangasana (Shoulder stand)
Pavanamuktasana 1 leg
Ashwini Mudra
Ardhachakrasana 1 (half wheel pose)
(Horse gesture in shoulder stand) Ardhachakrasana 2
Matsyasana (Fish pose)
Anantasana 1
Halasana (Plough pose)
Anantasana 2
Vistrutapada Halasana
Ardha Chakrasana (prep. Wheel pose)
(advanced stage of Halasana) Chakrasana (full wheel pose)
Karnapeedanasan (inverted pose)

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
Shalabhasana (locust pose)
(Straight arm Cobra pose) Dhanurasana (Bow pose)
Vakra Hasta Bhujangasana
Noukasana (Boat pose)
(Bent arm Cobra pose) Makarasana (crocodile pose)
Shalabhasana Half (locust pose)
Niralamba Bhujungasana
Niralamba Shalabhasana

Basic Movements

Pre Position
Neck Movement
Shoulder Movement
Hand Movement
Leg Movement
Knee Movement
Yoga Basic Movements

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