Yoga Postures Step By Step

Table of Contents
Sl. No Sanskrit Name English Name Difficulty Page
1. Surya – Namaskar Sun Salutation 3 2
2. Akarna – Dhanur - asana Shooting Bow Posture 6 3
3. Anjaneya – asana Salutation Pose 7 4
4. Ardha Chandra - asana Half Moon Posture 2 5
5. Ardha – Matsyendra - asana Half Spinal Twist Posture 4 6
6. Baddha Kona Asana Restrained angle Posture 4 7
7. Bala Asana Child Posture 1 8
8. Chakra Asana Wheel Posture 8 9
9. Dhanur - asana Bow Posture 5 10
10. Ekapada - asana One Legged Posture 5 11
11. Garuda – asana Half Spinal Twist Posture 3 12
12. Gomukha – asana Cow Face Posture 4 13
13. Hala - sana Plough Posture 5 14
14. Hasta – Pada – angusta Hand – foot big toe Pose 3 16
15. Matsya - asana Fish Posture 3 17
16. Naga – asana Cobra Posture 4 18
17. Nataraja asana King of the Dance Posture 3 19
18. Padma – asana Lotus Posture 6 20
19. Parivritta – parshvakona Turned Side angle Posture 7 21
20. Pavana mukta asana Wind – releasing posture 1 22
21. Sarvanga – asana Shoulder stand posture 5 23
22. Shalabha – asana Locust Posture 5 24
23. Shava – asana Corpse Posture 1 25
24. Siddha - asana Accomplished Posture 2 26
25. Simha – asana Lion Posture 2 27
26. Sirsha – asana Headstand Posture 7 28
27. Tada – asana Mountain Pose 1 30
28. Trikona – asana Triangle Pose 2 31
29. Ugra – asana Powerful Posture 4 32
30. Ushtra – asana Camel Posture 5 33
31. Vajra – asana Diamond Posture 2 34
32. Vira – asana Hero Posture 2 34
33. Vriksha – asana Tree Pose 4 35
34. Vrischika – asana Scorpion Pose 9 36
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Yoga Postures Step-by-Step

1. The Sun salutation - Suryanamaskar

Posture: Surya-namaskar - Sun Salutation

Translation: The Sanskrit word surya means sun. Namaskar is the
Hindi word for Namaste, from the root nam, to bow.
Namaskar means salutation, salute, greeting or
praise.
Pronunciation: soor-yee-ah-nahma-skar
Difficulty: (3)
STEP ONE: STEP TWO:

Stand facing the direction of the Inhale and raise the arms upward. Slowly bend
sun with both feet touching. backward, stretching arms above the head.
Bring the hands together, palm-
to-palm, at the heart.

STEP THREE: STEP FOUR:

Inhale and move the right leg back away from the
Exhale slowly bending forward, body in a wide backward step. Keep the hands
touching the earth with respect and feet firmly on the ground, with the left foot
until the hands are in line with between the hands. Raise the head.
the feet, head touching knees.

STEP FIVE: STEP SIX:

While exhaling, bring the
left foot together with the Exhale and lower the body to the floor until the
right. Keep arms straight, the feet, knees, hands, chest, and forehead are
raise the hips and align the touching the ground.
head with the arms,
forming an upward arch.

STEP SEVEN: STEP EIGHT:

Inhale and slowly raise While exhaling, bring the left foot together with
the head and bend the right. Keep arms straight, raise the hips and
backward as much as align the head with the arms, forming an upward
possible, bending the arch.
spine to the maximum
(as in the naga-asana).
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STEP NINE: STEP TEN:

Inhale and move the right
leg back away from the Exhale slowly bending forward, touching the earth with
body in a wide backward respect until the hands are in line with the feet, head
step. Keep the hands and touching knees.
feet firmly on the ground,
with the left foot between
the hands. Raise the head.

STEP ELEVEN: STEP TWELVE:

Inhale and raise the arms Stand facing the direction of the sun with both feet
upward. Slowly bend touching. Bring the hands together, palm-to-palm, at the
backward, stretching arms heart.
above the head.

2. Akarna-Dhanura-asana – The Shooting – bow - Pose

Posture: Akarna-dhanura-asana
The Shooting-bow Pose
Translation: The Sanskrit word karna means ear and the prefix "a" means
near to or towards. Dhanur means bow-shaped, curved or bent.
The "bow" here referred to is a bow as in "bow and arrow."
Literally we could translate this as the near-the-ear bow
posture but because of the obvious appearance of the posture
we'll call it the shooting bow posture.

Pronunciation: ah-car-nah da-noor ah-sa-na

Difficulty: (6) Requires flexibility of hips and legs.
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Instructions:
1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight,
shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then
inhale deeply.
2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right
foot and grasp the left foot with the left hand.
3. Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back
as much s possible and hold the posture for the duration of the inhale breath.
4. Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.

"Having caught the toes of the feet with both hands and carried them to the ears by drawing the body like
a bow, it becomes Dhanura-asana."
The Hatha-Yoga-Pradipika I.27.
Comments:
While practicing this posture imagine yourself as an archer with the gaze focused on the target and the
arrow firmly yet gracefully being pulled back in the bow. Hold the posture steady as an archer would hold
the arrow aimed at its target. Return the foot to the floor gently. This simple technique will help cultivate
a focused and unwavering attention.
Variations:
Reverse the hands and feet so that that the right hand pulls the left foot to the left ear and vice versa. The
foot gets pulled under the outstretched arm.

3. Anjanaya-asana – The Salutation Pose

Posture: Anjanaya-asana - The Salutation Pose

Translation: The Sanskrit word anjaneya means salutation or praise from
the root anj which means to honor, to celebrate, to anoint.

Pronunciation: Ahn-jah-nay-ah-sa-na
Difficulty: (7)

Instructions:

1. Sit comfortably in the vajra-asana (thunderbolt pose).

2. Kneel up on your knees until your back, buttocks and thighs are aligned.
3. Extend your left foot foward bending your left knee at about a 90 degree angle.
4. Place the palms of your hands together at the heart in the anjali-mudra.
5. Raise your arms stright up keeping the palms together while bending the head
backward and looking up.
6. Slowly bend backward stretching the arms backward and straightening out the right
leg. Hold this position for as long as comfortable while breathing gently through the
nostrils.
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7. Come back to the vajara-asana (thunderbolt pose) then reverse the posture by
alternating legs.

Comments:
The anjaneya-asana combines several postures and mudras (gestures) in a fluid, evolving flow that
combines motion, stretching and holds. It delivers great benefits for the back, arms, chest, legs and hips.
Regular practice will strengthen concentration and improve balance.

Perform this posture with a sense of reverence and praise. Take a moment to reside in silence and peace
as your hands are held at the heart in the gesture (mudra) of salutation (anjali-mudra). Keep the
intention of praise in mind as you extend your arms skyward. Feel your entire body-mind-heart extending
outward in recognition of the sacredness of life.

Duration/Repetitions:
Repeat twice on each side.

4. Ardhachandra-asana – The Half – moon Pose

Posture: Ardhachandra-asana - The Half-moon Pose

Translation: The Sanskrit word ardha means "half," and the word chandra
means "moon," thus, this is the "half moon" posture.

Pronunciation: ard-ha-chun-drah-sa-na
Difficulty: (2)

Instructions:

1. Stand in the tada-asana (Stand with both feet touching from the heel to the big toe,
keeping the back straight and the arms pressed slightly against the sides with palms
facing inward.
2. Bring the hands together at the chest with palms lightly pressed against each other
(the Anjali-mudra).
3. Inhale and raise the arms straight up keeping the palms pressed lightly together.
4. Arch your body backwards keeping your arms alongside your neck and head, tilt the
head backward and hold. Keep your knees straight while holding posture.
5. Slowly return to the tada-asana.
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Comments:
The ardha-chandra-asana is a basic stretching and balancing pose that benefits principly the lower back,
abdomen and chest. It isequally suitable for use in your stretching routine as well as formal asana
practice.

This pose is also one of the postures that are are sequenced in surya-namaskar (the Sun Salutation).

Duration/Repetitions:
Repeat ardha-chandra-asana two to three times.

5. Ardha-matsyendra-asana – The Half Spinal Twist Pose

Posture: Ardha-matsyendra-asana
The Half Spinal Twist Pose
Translation: Ardha means half. Matsyendra is one of many Siddhas or
masters who where accomplished Yogis mentioned in the
medieval Yoga text the Hatha-Yoga-Pradipika. This posture
posture is traditionally called the Spinal Twist because the
spinal column is twisted gently.
Pronunciation: ard-ha-mat-syen-drah-sa-na
Difficulty: (4)

"Keeping the abdominal region at ease like the back, bending the
left leg, place it on the right thigh; then place on this the elbow of
the right hand, and place the face on the palm of the right hand,
and fix the gaize between the eye-brows. This is called Matsyendra-
posture."
Hatha-yoga-pradipika I.37

Instructions:
Sit in any comfortable cross-legged position.
1. Straighten the legs out in front. Bend the right knee and bring the heel of the right
foot close to the left hip.
2. Inhale and bend the left knee upward and place the left foot flat on the floor to the
right of the right leg with the ankle touching the right thigh.
3. While turning the spine to the left straighten the right arm bringing it around to the
outside of the left knee and grasp the left foot with the right hand.
4. Turn your head as far as possible to the left and bend the left arm behind your back.
Keep your spine, neck and head aligned and continue to exert effort at turning to the
left.
5. Repeat the posture the other side by reversing directions 2-6.
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Comments:
The Half Spinal Twist is one of the best Yoga postures for cultivating flexibility and strength in the spine. It
sooths stiff necks and upper back tension caused by stress, poor posture, or prolonged periods of sitting in
one position.
The alternating compression and release of the abdominal region flushes this area with blood and
massages the internal organs. Muscles of the stomach and hips are also toned from repeated practice of
the Half Spinal Twist.

Duration/Repetitions:
The posture can be held for as long as you are comfortable. (One repetition consists of performing the
posture on each side. Two to three full repetitions should be done at each session.

6. Baddha-kona-asana – The Restrained Angle Pose

Posture: Baddha-kona-asana
The Restrained Angle Pose
Translation: The Sanskrit word baddha means a bond, chain, caught or
restrained. The word pada means foot, and kona means corner
or angle therefore this is the restrained-foot-angle posture.
Pronunciation: ba-dah-cone-ah-sa-na
Difficulty: (4)

Instructions:

1. Sit on the floor with the legs together and extended straight out in front. Keep the
back straight, shoulders level and head straight. Place the hands, palms down, flat on
top of the thighs then inhale deeply.

2. Exhale and bend the knees drawing the feet toward the torso.

3. Place the soles of the feet together, clasp the hands over the feet interlocking the
fingers pulling the feet closer and placing the heels against the perineum. The outer
edge and small toe of each foot should touch the floor.

4. Lower the knees to the floor and keep the back straight. Use the elbows to press down
on the thighs if necessary to bring the calves and knees to the floor. Hold the posture
breathing gently through the nostrils.

5. Release the posture and sit with the legs extended out and hands on the thighs.
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Comments:
Regular practice of the baddhakona-asana stretches the knees and stimulates circulation in the legs. It
should be practiced frequently until one is comfortable sitting in the padma-asana. The main areas of the
body that are stimulated, besides the legs, are the stomach, pelvis and lower back. It is said to keep the
kidneys, prostate and bladder healthy. The baddha-konasana is one of the few postures that can be
practiced comfortably soon after eating.

Duration/Repetitions:
Hold the posture from thirty seconds to two minutes depending on comfort. Repeat two or three times.

7. Bala-asana – The Child Pose

Posture: Bala-asana - The Child Pose

Translation: The Sanskrit word bala means child.
Pronunciation: ba-lah-sa-na
Difficulty: (2)

"As inumerable cups full of water, many reflections of the sun are
seen, but the sun is the same; similarly individuals, like cups, are
inumerable, but spirit, like the sun, is one."
The Shiva-samhita I.35 II.42-43.

Instructions:

1. Sit on your knees with your feet together and buttocks resting on your heels. Separate
your knees about the width of your hips. Place your hands on your thighs, palms
down. (This is the vajra-asana or Thunderbolt Pose).
2. Inhale deeply, then exhale as you bring your chest between your knees while swinging
your arms forward.
3. Rest your forehead on the floor, if possible, and then bring your arms around to your
sides until the hands on resting on either side of your feet, palms up.
4. Breath gently through your nostrils as you hold the posture. Hold for about one to two
minutes. Then return to asn upright kneeling position with your back straight and your
hands on your thighs.
5. Repeat the posture at least one more time.
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Comments:
The bala-asana is one of the more relaxing Yoga postures and can easily be done by beginners. As part of
your Yoga routine it is best used as a counter-pose to any posture that stretch the spine backward (such
as the naga-asana, the dhanura-asana, the chakra-asana, the ushtra-asana, etc.)

The bala-asana gently stretches and relaxes the shoulders, neck, back muscles and thighs.

Duration/Repetitions:
The bala-asana can be held for as long as is comfortable. Repeat at least twice if it is held for less than a
minute.

8. Chakra-asana

Posture: Chakra-asana
The Wheel Pose
Translation: Chakra, from the root cak ("to move") means wheel and
therefore this is the Wheel Posture.
The cakra-asana is also known as the urdhva-dhanurasana.
Urdhva means raised, elevated or upright and dhanur means
bow. Both "wheel posture" and "raised bow posture" describe
the appearance of this asana.
Pronunciation: chu-krah-sa-na
Difficulty: (8) (full variation), (3) (bridge variation)

Instructions:
1. Lie flat on the back in the shava-asana (corpse pose).
2. While exhaling bend the knees and bring the feet as close to the buttocks as possible
with the soles of the feet flat on the floor.
3. Bend the arms at the elbows and place the palms of the hands flat on the floor directly
under each shoulder with the fingers pointing toward the back.
4. While inhaling slowly, begin to raise the head, back and buttocks off the floor while
arching the spine. Continue to press downward on the hands and feet while raising the
hips and stomach as high as possible.
5. Hold for the duration of the held inhaled breath. When you can't hold the breath
comfortable any longer, slowly exhale and return the back to the floor, slide the legs
out straight returning to the shava-asana.

Comments:
The chakra-asana is more challenging than most other yoga postures. Don't be discouraged if
your unable to accomplish it right away. Even attempting this posture without successful
completion holds great benefits.

First and foremost is the strength and suppleness it restores to the spine. It strengthens the
arms, shoulders and upper back as well and stimulates the cardiovascular system. The chakra-
asana has an overall tonic effect for the entire body.
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As the natural suppleness of the spine is restored after a period of practice you can begin to
perfect the form of this asana and thus experience greater benefits.

First be certain that the arms are as straight as possible with very little to no bend in the
elbows. When you can hold this comfortably, begin breathing through the nostrils while
holding the posture and attempt to get a greater arch in the spine by bringing your hands
closer to your feet and/or bringing your feet closer to your hands. Finally, you can extend the
duration of the chakra-asana by doing several repetitions in sequence without resting in-
between. As you return from the posture keep the hands behind the shoulders and the soles
of the feet flat on the floor and as soon as the back returns to floor immediately raise it and
enter the full posture again.

Duration/Repetitions:
The chakra-asana is either held for the duration of the inhaled breath or between one and
three minutes while breathing gently through the nostrils. Repeat it two or three times.

The "Bridge" Variation:

Although this variation is much easier to perform than the full chakra-asana, it shares several
of its benefits. In particular it will help to stretch the spine and relieve tightness in the upper
back and shoulder area.

To get the full benefit of the bridge variation continual effort should be applied to raising the
back upward and creating the greatest possible arch with the spine.

While holding the bridge breath slowly through the nostrils. If there is no discomfort felt in the
spine or shoulders then one should advance to the full variation of the chakra-asana as
described above. Both variations strengthen the back and promote flexibility of the spine.
Tightness in the back and spine results from poor posture, stress, a sedentary lifestyle and/or
emotional disturbances. You should begin to feel the tightness being released after just a few
repetitions.

9. Dhanura-asana

Posture: Dhanura-asana - The Bow Pose

Translation: The Sanskrit word dhanur means bow-shaped, curved
or bent. The bow referred is a bow as in "bow and
arrow." This asana is so named because the body
mimics the shape of a bow with its string stretched
back ready to shoot an arrow.
Pronunciation: dha-noor-ah-sa-na
Difficulty: (5)
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Instructions:
1. Lie flat on the back in the shava-asana (corpse pose).
2. Lie on the stomach with the head turned to one side and the arms alongside the body
with palms facing upward.
3. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with
the arms and grasp the right ankle with the right hand and the left ankle with the left
hand.
4. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off
the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The
weight of the body should be resting on the abdomen.
5. Tilt the head as far back as possible. Hold the posture as long as you can comfortably
hold the inhale breath.
6. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs
and arms straight down on the floor and turn the head to one side, assuming the
prone posture you began with.
Comments:
The most obvious benefit of the dhanur-asana is that it restores flexibility to the spine. Regular practice
will relieve lower back pain and release tension and strain in the upper back and neck area. The
alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all
sorts of digestive disorders and discomforts. Strain or fatigue in the legs is also released after a few
repetitions. Extended practice will help develop upper-body strength.

Duration/Repetitions:
The dhanur-asana is either held for the duration of the inhaled or between one and three minutes while
breathing gently through the nostrils. Repeat it two or three times.

Variations:
The two variations of the dhanur-asana have to do with the method of breathing and the amount of arch
of the back. As one progresses with this asana and is able to hold the posture for a longer period of time,
the posture can be held while slow, rhythmic breathing is maintained through the nostrils. As the spine
becomes more flexible try drawing the feet closer to the head. Some are able to join the top of the head
to the soles of the feet although this is certainly not necessary to accomplish the dhanur-asana.

10. Ekapada-asana

Ekapada-asana - The One-legged

Posture:
Pose
Translation: The Sanskrit word eka means one and pada means
foot making this the one-foot, or more commonly,
one-legged pose.
Pronunciation: eka-pod-ah-sa-na
Difficulty: (5)
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Instructions:
1. Stand with the feet together and the arms by your sides (see the tad-asana).
2. Focus the eyes straight ahead on a spot midway between waist and eye level and
remain focused there throughout this asana. (standing about five feet from a wall
would be helpful).
3. Inhale and extend the arms directly in front, parallel with the floor with thumbs
touching.
4. Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a
moment then extend the leg straight out in front pointing the toes forward.
5. Pause for a moment then swing the leg backward while bending forward at the waist.
6. Breath slowly through the nostrils and make sure the arms, torso and legs are parallel
with the floor.
7. Hold the posture for at least 30 seconds and then return slowly to a standing position.

Comments:
The ekapada-asana tones and strengthens leg muscles, improves sense of balance and helps sharpen
concentration.

The ekpada requires that you become aware of your body/mind as a whole. As you practice this posture
turn the attention away from distractions of the mind and center it on full body-awareness. Continual
effort in the ekpada-asana in this way will help cultivate concentration.

The "closed eyes" variation (see below) intensifies the effect of the posture. Instead of relying on a fixed
point of vision as an "anchor" the practitioner will cultivate an inner stability. The ekpada-asana also gives
strength to the hips and lower back.

Duration/Repetitions:
This posture should be held for a minimum of 30 seconds and can be extended to up to several minutes.
Repeat at least twice on each foot.

Variations:
When you can remain in the ekpada effortlessly for at least 30 seconds without wavering or losing
balance, try doing it with the eyes closed. This variation makes the posture quite challenging but it
increases the benefits as described above.

11. Garuda – asana

Posture: Garuda-asana - The Eagle Pose

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Translation: The Sanskrit word garuda means eagle. In Hindu mythology

Garuda is known as the king of birds. He transports the God
Vishnu (shown with a bow and arrow in the illustration to the
left) and is said to be eager to help humanity fight againt
deamons.
Pronunciation: ga-roo-dah-sa-na
Difficulty: (3)

Instructions:
1. Lie flat on the back in the shava-asana (corpse pose).
2. Stand with the feet together and the arms by your sides (see the tad-asana).
3. Draw the left foot upward bending the knee and wrap the left foot around your right
leg as you rest the back of your left thigh on the right thigh.
4. Cross your arms at the elbows, left over right.
5. Join the palms of your hands together keeping the fingers pointed upward.
6. Inhale and hold the posture for the duration of the inhaled breath.
7. Exhale and return to the tada-asana. Repeat the posture on the opposite side,
wrapping the right leg over the left and the right arm over left.

Comments:
The Garuda-asana will strengthen the legs, knees and ankles. It stretches and tones muscles of the leg
and can help relieve cramps of the legs.

Duration/Repetitions:
Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase
the time gradually as you become more comfortable. You can also try holding the posture for as long as
you can hold the inhaled breath. Repeat 2 or 3 times on each leg.

12. Gomukha - asana

Posture: Gomukha-asana - The Cow face Pose

Translation:
The Sanskrit word garuda means eagle. In Hindu mythology
Garuda is known as the king of birds. He transports the God
Vishnu (shown with a bow and arrow in the illustration to the
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left) and is said to be eager to help humanity fight againt

deamons.
Pronunciation: ga-roo-dah-sa-na
Difficulty: (3)

"Placing the right ankle on the left side and the left ankle on the
right side, makes Gomukha-asana, having the appearance of a
cow."
Hatha-yoga-pradipika I.22

Instructions:
1. Sit in a crossed-leg position, right leg over left.
2. Spread the legs as far apart as possible without bending the knees.
3. Bend the left knee and place the bottom of the left foot against the inner left thigh.
Bring the left heel as close to the perineum as possible. Keep the left knee on the
floor.
4. Grasp the right foot with the left hand and keeping the foot on the floor place the heel
of the right foot against the front-left portion of the left buttock. The right knee should
be directly on top of the left knee..
5. Inhale slowly through the nostrils and raise the right hand over the head and bend the
right elbow. Reach behind the back with the left hand and clasp the fingers of both
hands (forming an "s" shaped lock).
6. Hold the posture as long as you can comfortably hold the inhale breath. Exhale slowly
and then repeat the posture reversing the arms and legs.
7.
Comments:
This posture stretches the arms, upper back, chest and the sides of the chest and abdomen. As the
shoulder blades are stretched backward the lungs are expanded and as the abdominal muscles are lifted
the stomach is toned. It helps to relieve neck strain, backache and tight shoulders. The hands, fingers and
wrists are strengthened.

Duration/Repetitions:
You can either hold the posture while the breath is held or you can try holding the posture while breathing
gently through the nostrils. If you choose to breath, then hold the posture for thirty seconds to a minute.
Repeat the gomukha-asana two to three times on each side.

Variations:
If you are unable to lock the fingers behind the back you may grasp one end of a small piece of cloth in
the right hand and the other end of the cloth in the left hand.

13. Hala - asana

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Posture: Hala-asana - The Plow Pose

Translation: The The Sanskrit word Hala means plow, as in a traditional
plow that is drawn by a horse or oxen. When performing this
posture your body resembles a plow.
Pronunciation: hull-ah-sa-na
Difficulty: (5)

Instructions:

1. Lie flat on the back in the shava-asana (the corpse pose).

2. Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips
on the floor, bend the knees and bring them up toward the stomach while exhaling.
3. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You
may support your hips with your hands or leave the arms flat on the floor, whichever
is most comfortable.
4. Exhale and continue to raise the legs over the head, bending at the waist, lifting the
back and buttocks until the toes touch the floor directly in back of the head. Keep the
feet together. If the lower back is supported by the hands try returning the arms flat
to the floor with the palms facing down. If you are unable to comfortably place the
arms on the floor continue to support the lower back with the hands.
5. Keep the knees straight. Breath slowly through the nostrils and hold the posture for
several minutes. If you cannot touch the floor with your toes hold them as close to the
floor as possible and continue to exert effort to lower them.
6. Reverse the steps to return to the shava-asana.

Comments:
The benefits of this posture, like the sarvanga-asana, are numerous. All of the muscles and ligaments in
the calves and thighs are stretched resulting in greater leg flexibility. People suffering from leg cramps will
find great relief from the hala-asana.

Since the abdominal area is contracted, blood compressed out of this area releases toxins and when the
contraction is released the area is flooded with richly oxygenated blood. The contraction also helps to
relieve gas and stimulates a sluggish digestive system. Similar effects take place as the neck and chest
area is compressed effecting the throat, thyroid, hyperthyroid and lungs. Upper and lower back pain or
discomfort is relieved due to the forward stretching of the spine.

It is highly recommended that this posture be accompanied by the sarvanga-asana. In fact, many of
the benefits of the sarvanga-asana apply to the hala-asana as well with the added benefits detailed above.

The hala-asana is an excellent morning posture although some might find it more difficult then. During
sleep the spine can become somewhat compressed resulting in the experience of tightness or stiffness in
the back. A few repetitions of the hala-asana will quickly restore flexibility to the spine as well as promote
alertness.

Duration/Repetitions:
Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase
the time gradually as you become more comfortable.

Variations:
There are several variations of the basic hala-asana each of which require greater flexibility in the spine
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and legs. Once one is adept at performing this asana these variations may be tried. The first entails
swinging the arms around and either touching or grasping the toes with the hands (1). The posture is then
held in this position. (illustrated above)

Another variation calls for dropping the knees to the ground and placing them close the ears and keeping
the arms extended on the floor (2). And finally from this variation the arms are swung around and placed
over the legs behind the knees and the hands are clasped and pressed down on the knees to hold them
firmly on the floor (3). All three variations are held while breathing gently gently through the nostrils.

Cautions/Restrictions:
The hala-asana should not be performed by woman who are menstruating, as is the case with all inverted
postures (where the legs are raise over the head). No other restrictions apply.

14. Hasta – pada – angusta - asana

Posture: Hasta-pada-angusta-asana
The Hand-Foot-Big Toe Pose
Translation: The Sanskrit word hasta means hand, pada means foot, and
angusta means big toe therefore this is the hand-foot-big toe
posture.
Pronunciation: ha-sta-pah-don-goo-stah-sa-na
Difficulty: (3)
Instructions:

1. Sit on the floor with the legs together and extended straight out in front. Keep the
back straight, shoulders level and head straight. Place the hands, palms down, flat on
top of the thighs.

2. Spread the legs as far apart as possible without bending the knees.

3. Bend the left knee and place the bottom of the left foot against the inner left thigh.
Bring the left heel as close to the perineum as possible. Keep the left knee on the
floor.

4. Stretch both arms straight out in front of you, then keeping the back straight turn
slowly at the waist toward the right aligning the arms with the right leg.

5. Inhale slowly while raising the arms over the head and arching the back.

6. Exhale and slowly while bending forward bringing the chest down to the right thigh.
Clasp the big toe of the right foot with the first finger of both hands. Hold this position
for the duration of the exhaled breath.

7. Inhale slowly through the nostrils releasing the posture while sitting up straight.

8. Straighten the left leg and return to the seated position described in step 2 then
repeat the posture, this time bending the right leg.

Comments:
The benefits of the hasta-pada-angusta-asana are similar to those of the ugra-asana (i.e.: spinal stretch,
 17

abdominal toning, gastro-intestinal stimulation). There is additional stretching of the leg that is
outstretched as well as to the groin.

Duration/Repetitions:
Repeat two or three times on each leg.

15. Matsya - sana

Posture: Matsya-asana - The Fish Pose

Translation: The Sanskrit word matsya means fish, therefore this is the fish
posture. Matsya (depicted to the left) is a divine being, found in
Hindu mythology, that saved mankind from a universal flood.
Pronunciation: maht-see-yah-sa-na
Difficulty: (3)

Instructions:
1. Lie flat on the back in the shava-asana.
2. Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and
upper arms off the floor arching the back and raising the chest up. Tilt the head back
and place the top of the head flat on the floor.
3. Raise the elbows off the floor bring your hands up just below the chest and join them
at the palms with the fingers pointing straight up (form the anjali-mudra or salutation
hand gesture). Hold for the duration of the inhale breath or breath gently through the
nostrils to remain in the posture longer.
4. Return to the shava-asana.

Comments:
The matsya-asana creates a great expansion and stretching of the chest which helps relieve upper
respiratory congestion as well as benefits the heart. Additionally, the sinus are drained and opened from
the inversion of the head, stretching of the neck and pressure placed on the top of the head. The thyroid
and parathyroid glands are stimulated as well.

Duration/Repetitions:
Since this is not a difficult posture, it is recommended that you breath while holding it for between two
and four minutes. If you are uncomfortable breathing, hold the posture for the duration of the inhaled
breath. Repeat two or three times.

Variations:
There is one major variation in the matsya-asana and it is a bit more challenging than the one described
 18

above (illustrated above). It calls for beginning the posture in padma-asana or the full lotus seated
posture and then lying flat on the back while the legs are still locked. From there on the posture is done
the same way as described above.

16. Naga - asana

Posture: Naga-asana - The Cobra Pose

Translation: The Sanskrit word naga means snake or serpent. The naga-
asana is also known as the bhujanga-asana. The Sanskrit word
bhujanga, which also means snake, is derived from the root
bhuj which means to bend or curve.
Pronunciation: na-gah-sa-na
Difficulty: (4)
"Let the body, from navel to toes, touch the ground, the palms placed upon the
ground, and raise gently the upper part of the body (from navel to head) like a snake.
This posture increases the gastric fire; it destroys all diseases and by constant practice
leads to the awakening of Kundalini."
The Gheranda-samhita II.42-43.

Instructions:
1. Lie on the stomach with the head turned to one side and the arms alongside the body
with palms facing upward.
2. Turn the head and place the chin on the floor. Inhale then exhale slowly through the
nostrils and swing the arms around until the hands are placed just below the chin with
the palms down and the finger tips of each hand almost touching and the elbows on
the floor.
3. Inhale slowly through the nostrils, press down on the hands and lift the torso from the
waist up off the floor, arching the spine backwards and straightening the arms. Keep
the hips on the floor.
4. Tilt the head as far back as possible and hold the posture for the duration of the
inhaled breath.
5. Exhale and reverse the process to return to position #1.

Comments:
If you find it uncomfortable holding the breath while the posture is held, breath gently through the
nostrils. Some may find that they are able to arch the spine back even more than in the initial arch in step
3. In this case try "walking" the hands toward the pelvic region and stretching the head further back.

In addition to the obvious benefits to the spine and lower back, the standard variation of the naga-asana
strengthens the wrists and stretches the muscles in the chest. By maintaining a constant exertion to
create a greater arch in the spine, the stomach and pelvic muscles are strengthened. Greater strength in
these areas can be cultivated by performing the variation where the arms remain on the ground. B.K.S.
 19

Iyengar, a renowned expert in yoga-asanas, claims that displaced spinal discs can be placed back in their
original position by practicing the naga-asana.

Duration/Repetitions:
Hold the posture for either the duration of a held inhaled breath or from one-half to three minutes. Repeat
the naga-asana two to five times.

17. Nataraja - asana

Posture: Nataraja-asana
The King of the Dance Pose
Translation: The Sanskrit word nata means dancer and raja means king.
Nataraja is another name for Shiva, the Lord of the Dance,
whose cosmic dance is the creation and destruction of the
world.
Pronunciation: nah-tah-raj-ah-sa-na
Difficulty: (3)
Instructions:

1. Stand with the feet together and the arms by your sides (see the tad-asana).

2. Inhale and bend the right leg backward grasping the left foot with your left hand while
simultaneously extending the right arm straight out in front.

3. Continue raising the right arm upward until it is about 45 degrees from the floor while
lifting the left leg as high as possible with the left arm.

4. Hold the posture while breathing gently through the nostrils. Keep your gaze fixed
slightly above the horizon.

5. Remain in the nataraja-asana for about one minute then return slowly to a standing
position. Repeat by reversing directions 2-4.

Comments:
Perform the nataraja-asana gracefully as if dancing, yet firmly with focused attention.

This posture helps to strengthen your sense of balance and concentration. The arch formed by the back
and stretched leg gently aligns the vertebrae of the spine restoring suppleness and easing strain caused
 20

by poor posture or long periods of sitting. It tones the muscles of the hips and legs as well as stimulates
the chest muscles.
Duration/Repetitions:
Begin by holding the nataraja-asana for about a minute and gradually increase the time as you become
more comfortable with this posture. Repeat it three times on each side, alternately from right to left.

18. Padmasana – The Lotus Posture

Posture: Padma-asana - The Lotus Posture

Translation: The Sanskrit word naga means snake or serpent. The naga-
asana is also known as the bhujanga-asana. The Sanskrit word
bhujanga, which also means snake, is derived from the root
bhuj which means to bend or curve.
Pronunciation: pud-mah-sa-na
Difficulty: (2-6) depending on flexibility of legs

Instructions:
1. Sit on the floor with the legs stretched out straight in front.
2. Bend the right knee and grasp the right foot with both hands and place it on top of the
left thigh bringing the heel as close to the navel as possible.
3. Bend the left knee and grasp the left foot with both hands and place it on top of the
right thigh bringing the heel as close to the navel as possible.
4. Both knees should be on the ground and the soles of the feet are pointed upward. The
spine is held straight but not rigid.
5. The position of the legs may be switched after a period of time if the posture becomes
uncomfortable.

Comments:
When in the padma-asana the hands can be placed in one of the following three positions:
• Place one hand on top of the other, both palms up, and rest the hands on the heels (this is known as
the dhyana-mudra). This variation is recommended for meditation.
• Place the hands on the knees, palms down.
• With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend
the remaining fingers straight ahead (this is known as the chin-mudra). Recommended for pranayama
(Yogic breathing).
The padma-asana facilitates relaxation, concentration and ultimately, meditation. The posture creates a
natural balance throughout the body/mind. When the knees are stretched enough to remain in the
padma-asana without discomfort the posture creates a feeling of effortlessness and ease that will soothe
the nervous system, quiet the mind and bring about the condition of one-pointedness.
 21

Duration/Repetitions:
The length of time to sit in the padma-asana depends on your intention. In the course of a typical asana
routine you might hold it for several minutes or until you experience discomfort in the legs. When used as
a meditation posture you hold it for the duration of the meditation.

Variations:
If you find the padma-asana difficult or painful, can try the ardha padma-asana variation or half lotus
posture (ardha means half). Instead of placing both feet on the thighs, only one foot is place on top of the
opposite thigh and the other is place under the opposite thigh. Periodically alternate positions to allow
both knees to be stretched. Those who are unable to do either variation of this asana comfortably should
practice the baddha kona-asana.

19. Parivritta-parshvakona-asana

Posture: Parivritta-parshvakona-asana
The Turned Side-Angle Pose
Translation: The Sanskrit word parivritta means revolved, turned round or
back, parsva means side and kona means angle.
Pronunciation: par-ee-vrit-ah parsh-va-cone-ah-sa-na
Difficulty: (6)

Instructions:

1. Stand with the feet together and the arms by your sides (see the tad-asana).

2. Inhale and spread your legs apart slightly further than shoulder distance (about 3-4 feet).

3. Stretch your arms straight out from the shoulders parallel to the floor with your palms facing
down.

4. Exhale slowly and turn your right foot toward the right 90 degrees. Bend your right knee about
90 degrees.

5. Place the palm of your left hand flat on the floor next to the outside of your right foot. Rest the
right elbow on the outside of the right knee.

6. Stretch the right arm over your head, parallel with the floor, with the inside of the elbow resting
on the ear. Hold for abot 30-60 seconds while breathing gently through the nostrils.

7. Slowly return to a standing position and repeat on the other side reversing directions 2-6.

Comments:
The parivritta-parshvakona-asana stretches the muscle group along the side of the torso. It strengthens
the ankles, claves and thighs as well as the arms. It is also an excellent posture to tone the muscles in the
waist and hips. This posture also strengthens the digestive system and thus aids digestion, stimulates
blood circulation and assists in restoring strength and flexibility to the spine.

Duration/Repetitions:
Hold the posture for as long as is comfortable. Performing the parivritta-purvashakona-asana once on
each side is considered one repetition. Do 2 or 3 repetitions.
 22

20. Pavana – mukta - asana

Posture: Pavana-mukta-asana
The Wind-releasing Pose
Translation: The Sanskrit word pavana means air or wind and mukta means
freedom or release, therefore this is the "wind relieving
posture" so named because it assists in releasing trapped
digestive gas from the stomach and intestines.
Pronunciation: pa-vana mook-tah-sa-na
Difficulty: (1)
Instructions:

1. Inhale and bend the right knee and pull it close to the torso with both hands while interlocking
the fingers just below the knee. Keep the left leg flat on the floor.

2. Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the
back, shoulders and head off the floor and touch the knee with the forehead.

3. Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and
head to the floor. Remain holding the knee.

4. Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.

5. Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.

Comments:
As mentioned above, practicing the purvana-mukta-asana will help to release gastrointestinal gas. It is
also improves other gastrointestinal problems like upset stomachs and constipation by stimulating the
abdominal region.

Duration/Repetitions:
Hold each of the four parts of this posture (corresponding with the held breaths) for three to five seconds
each. Repeat the purvasa-mukta-asana three to five times on each side.
 23

21. Sarvanga – asana:

Posture: Sarvanga-asana
The Shoulder-stand Pose
Translation: The Sanskrit word sarvaanga means limb or body. sarvanga
therefore translates as either "all-limb" or "whole-body
posture". It is so named because of the benefit it provides to
the entire body. It is commonly referred to as the "shoulder-
stand" because one is essentially standing on one's shoulders.
Pronunciation: sar-vong-ah-sa-na
Difficulty: (5)
Instructions:

1. Lie flat on the back in the shava-asana.

2. Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor,
bend the knees and bring them up toward the stomach while exhaling.

3. Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up
off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.

4. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support
your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.

5. The legs should be together with the knees straight and toes pointed straight up. Keep the head
straight without turning it to either side. The chin should be pressed against the chest.

6. Breath gently through the nostrils while the posture is held.

7. Reverse the steps to return to the shava-asana.

Comments:
The sarvanga-asana is considered by many to be the most beneficial of all yoga postures. Because of its
many benefits, if you find that your time is limited in the course of Yoga practice at home, it is
recommended to place special emphasis on the sarvanga-asana.

When performed in the morning the sarvanga-asana relieves fatigue caused by sleeping too much or too
little and when practiced in the evening it helps to promote deep, restful sleep. It strengthens the back
and helps to relieve lower back pain.

The increased blood flow to the head and upper body helps to heal many disorders such as headaches,
nasal congestion and sore throats. The entire endocrine, digestive, nervous, and venous systems of the
body are stimulated in ways that no form of diet or conventional exercise can perform.
 24

Because the body is inverted a rich supply of oxygenated blood is sent to the organs and glands in the
upper part of the body, such as the brain, thyroid and pituitary, and heart thereby stimulating them.
Pressure is relieved from the lower body extremities relieving pain and/or swelling of the feet and legs.
The sarvanga-asana also provides great benefit to the abdominal organs helping to relieve gas and
constipation and stimulate digestion. Regular practice of this posture invigorates the mind and helps to
calm the nervous system.

Duration/Repetitions:
Hold the sarvanga-asana anywhere from one to five minutes depending on comfort. Repeat the posture
two or three times.

Variations:
There are two common variations to this posture. One is called the shalamba-sarvanga-asana. Sa means
with and alamba means prop or support and refers to the use of the arms to support the legs and torso as
they are inverted. The other variation is called the niralamba-sarvanga-sana. Nir means without and thus
this variation is done without the support of the arms.

22. Shalabha – asana – The Locust Pose

Posture: Shalabha-asana
The Locust or Grasshopper Posture
Translation: The Sanskrit word Shalabha means locust or grasshopper.
There is a variation of this posture called the viparita-shalabha-
asana. The Sanskrit word viparita means "reverse." This is an
advanced variation not covered here.
Pronunciation: sha-la-bhah-sa-na
Difficulty: (3)

Instructions:

1. Lie on the stomach with the head turned to one side and the arms alongside the body with palms
facing upward.

2. Turn the head and place your chin on the floor. Slide your hands under your thighs, with the
palms pressed gently against the top of your thighs.
 25

3. Inhale slowly and then raise the head, chest, and legs off the floor as high as possible. Tilt your
head as far back as possible. Keep your feet, knees, and thighs pressed together.

4. Starting at the top of the head and working your way down to the feet, bring your attention to
each part of your body, consciously relaxing it before proceeding on to the next.

5. Remain in the posture while holding the breath. You can support your legs by pressing the hands
upward against your thighs.

6. Hold the posture for as long as you can hold the inhaled breath then slowly return the legs,
chest, and head to the floor while exhaling.

7. Remove your hands from under your thighs and place the arms alongside your body. Turn your
head to the side and rest.

Comments:
The shalabha-asana has many benefits. Besides strengthening the muscles of the upper legs and lower
back, it stimulates the stomach and intestines helping to relieve gastrointestinal gas, strengthens the
bladder, and stretches the spine.

To assist raising the legs as high as possible keep the back of the hands resting against the floor while
pushing the legs upward with the fingers. As you get better at this posture and increase the strength of
you legs you can raise the hands completely off the floor so your legs are raised unsupported. This
increases the benefits of the shalabha-asana.

Duration/Repetitions:
Hold this posture for as long as you can hold the inhaled breath. Repeat the shalabha-asana three times.

23. Shava – asana – The Corpse Pose:

Posture: Shava-asana
The Corpse Pose
Translation: The Sanskrit word shava means corpse hence this is the
Corpse. The shava-asana is also known as the mrta-asana.
Pronunciation: sha-vah-sa-na
Difficulty: (1)
 26

Instructions:

1. Lie flat on your back with your legs together but not touching, and your arms close to the body
with the palms facing up.

2. Keep your eyes gently closed with the facial muscles relaxed and breath deeply and slowly
through the nostrils.

3. Starting at the top of the head and working your way down to the feet, bring your attention to
each part of your body, consciously relaxing it before proceeding on to the next.

4. Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in
the shava-asana begin to breath a bit faster and deeper.

Comments:
While many consider this a simple posture at first, its simplicity eventually proves to be deceiving. The
goal of the shava-asana is for the body and mind to be perfectly still and relaxed. Not only should the
body be motionless and at ease, but the mind as well should be quiet, like the surface of a still lake. The
result will be a deep and stable relaxation that will extend into your meditation or be felt through the
activities of your daily circumstances.

It goes without saying that the shava-asana will take some time to perfect. You will find the simple
exercise of focusing your attention on each part of your body and consciously directing the breath there to
be a great help with this posture.

There are two common obstacles that can prevent you from fully benefitting from this posture: sleepiness
and a restless mind. If find yourself getting drowsey while in the shava-asana increase the rate and depth
of your breathing. If your mind is restless or wondering focus your attention on all of the bodily senations
you're experiencing. Bring your mind to the sensation of the floor beneath you or on the rhythm of your
breath.

While practing your Yoga-asana routine you should always begin and end each session with the shava-
asana.

Duration/Repetitions:
We recommend that you begin your period of yoga-asana practice with at least 3-5 minutes of shava-
asana. Return to it periodically throught your posture session to relax and rejuvinate the body/mind and
then conclude your session with at least 3-5 minutes more

24. Siddha – asana – The Adept Pose:

 27

Posture: Siddha-asana
The Accomplished or Adept Pose
Translation: The Sanskrit word siddha means accomplished or adept, one
who has attained the highest. The name implies the attainment
of a perfectly stilled mind and the experience of peace that
results from meditation. The siddha-asana is a recommended
pose for meditation.
Pronunciation: sid-dhah-sa-na
Difficulty: (2)
Instructions:

1. Begin in a seated posture. Bend the left knee and grasp the left foot with both hands and place
the heel against the perineum and the sole of the foot against the inside of the right thigh.

2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right
foot and grasp the left foot with the left hand.

3. Bend the right knee, grasp the right foot with both hands and place the outside edge of the right
foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right
foot should line up approximately with the navel and be as close to the pubic area as possible..

4. With palms up, place the hands on the knees, form a circle with the thumb and forefinger and
extend the remaining fingers straight ahead.

Comments:
The siddha-asana is complicated to describe but is actually one of the simpler sitting postures. It requires
less flexibility of the legs than the padma-asana yet it facilitates relaxation, concentration and
ultimately, meditation.

Siddha-asana helps to establish an equilibrium throughout the body/mind. It will also help stretch the legs
and pelvic area to the point where the padma-asana can be held effortlessly. Either posture, by creating a
firm foundation with the legs locked in a crossed position and the spine held straight and motionless,
awakens the attention and helps cultivate concentration. When concentration is highly focused and
undistracted, meditation follows.

Duration/Repetitions:
Sit in the siddha-asana for a minimum of 1 minute and extended the time up to ten minutes or more.

25. Simha – asana – The Lion Pose:

 28

Posture: Simha-asana - The Lion Pose

Translation: The Sanskrit word simha which literally means "the powerful
one" is the word for "lion." This, therefore is known as the lion
posture, and one performing it can be said to resemble a
roaring lion about to attack.
Pronunciation: sin-gha-sa-na
Difficulty: (2)
Instructions:

1. Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the
legs flat on the floor.

2. Place the balls of the hands on the knees, straighten the arms and keep the back erect and the
head straight (not tilted forward, back, to the left or the right).

3. Inhale while leaning forward slightly, stretching the mouth the jaws as wide as possible, extend
the tongue out and downward as much as possible, fix your gaze either at the tip of the nose or
between the eyebrows and stretch the fingers straight out from the knees.

4. Hold the posture for the duration of the inhaled breath then exhale, relaxing the forward stretch,
dropping the fingers to the knees and closing the mouth and eyes.

Comments:
The simha-asana benefits parts of the body that most other asanas do not: the face, jaw, mouth, throat
and tongue. Those who experience tightness or discomfort in the jaws such as teeth grinding, clenched
jaws, a misaligned bite, etc. will benefit from both the jaw and tongue stretching of the simha-asana. This
asana is also known to help prevent or cure sore throats. The muscles and tissues of the face are
rejuvenated from the alternating stretching and release, an exercise they rarely get in the course of our
everyday lives. The fixed gaze relieves tense or burning eyes and the stretched fingers benefits the hands
and wrists.

Duration/Repetitions:
Hold the simha-asana for thirty to sixty seconds and repeat three to five times.

Variation:
Try roaring loadly like a lion as you enter into the Lion Pose while sticking your tongue out. This stimulates
the throat and cultivates courage and fearlessness. Kids love to do it, shouldn't adults as well?

26. Sirsha – asana – The Head Stand

 29

Posture: Sirsha-asana - The Head-stand

Translation: The Sanskrit word sirsha means head. This posture is the well-
known headstand posture, and perhaps second only to the
padma-asana or lotus posture, is widely identified with the
practice of Yoga.
Pronunciation: sir-shah-sa-na
Difficulty: (7)
Instructions:

1. Sit in a kneeling position with the buttocks resting on the heels of the feet.

2. Lean forward and place the forearms on the floor in front while keeping the elbows about
shoulder distance apart. Interlock the fingers of both hands.

3. Place the top of the head flat on the floor with the back of the head pressed against the inside of
the interlocked fingers.

4. Placing the tips of the toes firmly on the floor while lifting the heels, raise the knees off the floor.

5. Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any
longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the
shava-asana.

Comments:
The siddha-asana is complicated to describe but is actually one of the simpler sitting postures. It requires
less flexibility of the legs than the padma-asana yet it facilitates relaxation, concentration and
ultimately, meditation.

Siddha-asana helps to establish an equilibrium throughout the body/mind. It will also help stretch the legs
and pelvic area to the point where the padma-asana can be held effortlessly. Either posture, by creating a
firm foundation with the legs locked in a crossed position and the spine held straight and motionless,
awakens the attention and helps cultivate concentration. When concentration is highly focused and
undistracted, meditation follows.

Duration/Repetitions:
Hold the sirsha-asana for 15-30 seconds when you first attempt it and increase the duration gradually
over a period of a few weeks. As you skill increases you should hold it for as long as you feel comfortable.

Cautions/Restrictions:
If you are new to Yoga we recommend that you find a qualified instructor to teach you this posture and
monitor you performance. If you attempting this alone position yourself in front of a wall as mentioned
above.

If you are suffering from high or low blood pressure you should not attempt this posture.

The sirsha-asana should not be performed by woman who are menstruating, as is the case with all
inverted postures (where the legs are raise over the head).

Variations:
There are several variations to the sirsha-asana that you can try when you are comfortable with the
standard variation. First try spreading your legs wide apart, carefully separating them very slowly, while
maintaining your balance, until they are as far apart as is comfortable. Bring your legs together before
returning from the posture. Next you can try placing the soles of your feet together while steadily holding
the pose.
 30

27. Tada – asana - The mountain Pose

Posture: Tada-asana - The Mountain Pose

Translation: The Sanskrit word tada means mountain. This posture is also
known by the name samasthiti-asana. Sama means unmoved,
equilibrium, and sthiti means standing upright or firmly,
abiding, remaining, thus samasthiti means standing firmly
without moving.
Pronunciation: ta-dah-sa-na
Difficulty: (1)
Instructions:

1. Stand with both feet touching from the heel to the big toe, keeping the back straight and the
arms pressed slightly against the sides with palms facing inward.

2. Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm
posture. Balance you weight evenly on both feet.

3. Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the
abdomen forward and tilt the head as far back as possible.

Comments:
Many common ailments and discomforts can be traced to poor posture. If the spine is not properly aligned
or if there is tightness or stiffness in the back, the result is often an imbalance in the body. When this
imbalance becomes chronic many kinds of disorders arise in the organs, glands and nervous system.

Performing the tada-asana allows one to observe one's posture closely and clearly recognize those
problems which get masked or ignored by day-to-day activities. As the posture is held and the breath,
mind and body is quieted various effects will surface to indicate difficulties with the spine. Favoring one
foot over the other, shifting back and forth, drooped shoulders, tightness in the neck and upper or lower
back, and various other physiological disturbances may appear indicating the need for further yoga
practice.

The proper execution and continual practice of the tada-asana along with other postures helps to re-train
the body to stand correctly and reverse the negative effects of poor posture.

When the tad-asana is performed properly and the mind is focused and free of distraction, the body is
experienced as being rooted firmly to the earth and as steady and motionless as a mountain.

Duration/Repetitions:
One repetition for several minutes is advisable. The tada-asana is also recommended prior to and
following any other standing posture.
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28. Trikona – asana – The Triangle Pose

Posture: Trikona-asana - The Triangle Pose

Translation: The Sanskrit word tri means three and kona means corner or
angle. Thus "three corner or three angle posture" is often called
the triangle posture. This posture is also known as the utthita
trikona-asana. Utthita means stretched or extended thus this is
the Extended Triangle Pose.
Pronunciation: tri-cone-ah-sa-na
Difficulty: (3)
Instructions:

1. Stand with the feet together and the arms by your sides (see the tada-asana).

2. Separate the feet slightly further than shoulder distance apart.

3. Inhale and raise both arms straight out from the shoulders parallel to the floor with the palms
facing down.

4. Exhale slowly while turning the torso to the left, bend at the waist and bring the right hand down
to the left ankle. The palm of the right hand is placed along the outside of the left ankle. The left
arm should be extended upward. Both legs and arms are kept straight without bending the knees
and elbows.

5. Turn the head upward to the left and gaze up at the fingertips of the left hand. Inhale and return
to a standing position with the arms outstretched.

6. Hold this position for the duration of the exhaled breath. Exhale and repeat steps 4 - 6 on the
opposite side.

Comments:
The trikona-asana is an excellent posture to do early in your routine. The forward bending and lifting
stimulates blood flow and helps to stretch and relax the back, shoulders, legs and arms as well as
increases the flow of blood to the head. The muscles of the thighs and calves as well as the hamstrings
are stretched. The slight twist of the spine creates suppleness in the spinal discs and relieves lower back
discomforts.

The posture can be held longer by breathing gently through the nostrils rather than holding the breath.
Another variation is to perform the trikona-asana rapidly thereby giving it a slightly aerobic effect.

Duration/Repetitions:
Remain in the forward bending position for the duration of the exhale breath. Do two or three repetitions
(one repetition consists of bending forward on both sides).
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29. Ugra – asana – The Noble Pose

Posture: Ugra-asana - The Noble Pose

Translation: The Sanskrit word ugra means powerful, mighty, strong or
noble. We usually keep this posture untranslated but it can be
called the noble or powerful posture.
Alternate Also known as the pascimottana-asana or the brahmacharya-
asana. The word pascima can mean behind, later, last or final
name: but it literally means "western" as in the direction.
Pascimottana thus means back-stretching posture.
Pronunciation: oo-grah-sa-na
Difficulty: (4)

Instructions:
1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight,
shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then
inhale deeply.

2. Exhale and extend the arms straight out in front, parallel with the floor with fingers pointed
straight ahead and palms facing down.

3. Inhale slowly while raising the arms over the head, keeping them straight, and bending as far
back as is comfortable. Tilt the head back and look up at the hands.

4. Exhale slowly bending forward at the waist and grasp the feet with the hands. Bring the head as
close to the knees as possible, placing it on the knees if you can, keeping the legs straight. (If
you are unable to grasp the feet then grasp the ankles).

5. Hold that position for the duration of the exhale breath.

6. Inhale slowly and return to the seated position described in step #1.
Comments:
When the ugra-asana is properly performed, all the vertabrae of the spine and each muscle in the back is
stretched. This type of stretching is highly beneficial. Try it regularly for a week and you will, without
doubt, notice the benefits.

The compression or contraction of the stomach followed by the release increases blood flow to the
abdominal region and tones the muscles. Gas is release and sluggish digestion and/or constipation is
improved. The muscles in the calves and thighs get a good stretching, helping to relieve fatigue and
soreness in the lower extremities.

Duration/Repetitions:
Repeat this posture two or three times holding each repetition for the duration of the exhaled breath and
take at least three deep breaths in-between each repetition. As you become more adept at doing the
ugra-asana you may begin breathing slowly through the nostrils while holding the posture to increase its
duration.
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30. Ushtra – asana – The Camel Pose

Posture: Ushtra-asana - The Camel Pose

Translation: The Sanskrit word ushtra means camel.

Pronunciation: oosh-trah-sa-na
Difficulty: (5)

Instructions:

1. Sit up on the knees with the heels of the feet pressed against the buttocks and the
calves of the legs flat on the floor.

2. Reaching backward, grasp the left ankle with the left hand and right ankle with the
right hand.

3. Inhale through the nostrils and lift the buttocks off the legs arching the back and
thrusting the abdomen forward and tilt the head as far back as possible.

4. Either hold the posture for the duration of the inhale breath or breath gently through
the nostrils while holding the posture.

5. Exhale and return to the kneeling position.

Comments:
The ushtra-asana is a powerful posture for streatching the spine, back muscles, shoulders and arms. It is
best to practice it later in your asana routine after most of the muscles are limber and and you have
worked the back and shoulders.

Duration/Repetitions:
Hold the posture for the duration of the inhaled breath. If you choose to breath while holding the ushtra-
asana, hold it for between thirty seconds to one minute. Repeat the posture three times.
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31. Vajra – asana – The Thunderbolt Pose

Posture: Vajra-asana
The Thunderbolt or Diamond Pose
Translation: The Sanskrit word vajra means thunderbolt or diamond.

Pronunciation: vuh-drah-sa-na
Difficulty: (2)

Instructions:

1. The vajra-asana is a seated posture. Begin by sitting back on your heels and placing
your knees, legs and feet together.

2. Keeping the back straight place the palms of your hands down on top of your thights.

3. Breath gently thorugh your nostrils and sit in this position for at least three minutes.

Comments:
The vajra-asana is a versatile posture well suited for meditation, rest in between other seated postures, or
as an aid to digestion.

The vajra-asana is the position in various other yoga postures such as the anjaneya-asana (salutation
posture) and the ushtra-asana (the camel).
Duration/Repetitions:
The vajra-asana can be held for as long as is comfortable(and depending on the reason for doing the
posture).

32. Vira – asana – The Hero Pose

Posture: Vira-asana - The Hero Pose

Translation: The Sanskrit word vira means hero, brave or eminent man, or
warrior.
Pronunciation: veer-ah-sa-na
Difficulty: (2)
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Instructions:

1. Kneel on the floor with the calves and tops of the feet flat on the floor and the thighs touching.

2. Slowly spread the feet, about shoulder distance apart, while keeping the knees together. Place
the buttocks flat on the floor. The outer sides of the thighs are touching the inner sides of the
calves and the soles of the feet are exposed facing up. Place the hands palms downs, on the
knees and form a circle with the thumb and forefinger (in the chin-mudra) while pointing the
other fingers straight ahead.

3. Breath slowly and deeply through the nostrils and remain motionless for six complete breaths (an
inhale and exhale is one complete breath).

4. Inhale slowly and stretch the arms straight up over the head and interlock the fingers with the
palms pushed upward. Remain in this position for six complete breaths.

5. Exhale slowly, release the fingers and slowly bend forward at the waist while placing the palms of
the hands flat on the soles of the feet. Place the chin between the knees.

6. Hold this position for the duration of six complete breaths.Inhale, raise the chest up, stretch the
legs straight ahead and place the hands, palms down, on top of the thighs.

Comments:
The vira-asana is an alternative to the padma-asana, siddha-asana, as well as other seated postures,
for mediation and pranayama.

Duration/Repetitions:
Hold the posture from several minutes as part of an asana session or for the duration of your meditation
or pranyama.

Variations:
The Supta-vira-asana variation (supta is the Sanskrit word for "lying down") stretches the abdominal
muscles and relieves pain and discomfort in the legs. Begin the posture as detailed above then incline
backwards and lean the back on the floor. The arms are stretch straight above the shoulders and kept flat
on the floor.

33. Vriksha – asana – The Tree Pose

Posture: Vriksha-asana - The Tree Pose

Translation: The Sanskrit word vriksha means tree, thus this is the Tree
Posture.

Pronunciation: vrik-shah-sa-na
Difficulty: (3-4)
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"Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh.
Stand thus like a tree on the ground. This is called vriksha-asana."
Gheranda-samhita II.36

Instructions:

1. Stand with the feet together and the arms by your sides (see the tad-asana).

2. Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up
the inside of the left thigh as possible.

3. Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining
the palms together. Hold the posture while breathing gently through the nostrils for about 10
complete breaths.

4. Lower the arms and right leg and return to the tad-asana, standing position with feet together
and arms at the sides. Pause for a few moments and repeat on the opposite leg.

Comments:
The challenge of the vriksha-asana is maintaining balance on one leg. Poor balance is often the result of a
restless mind or distracted attention. Regular practice of this posture will help focus the mind and cultivate
concentration (dharana).

When practicing vriksha-asana it may help to imagine or picture a tree in the mind and apply the following
technique: Imagine that the foot you are balanced on is the root of the tree and the leg is the trunk.
Continue by imagining the head and outstretched arms as the branches and leaves of the tree. You may
be unsteady for a while and find the body swaying back and forth, but don't break the concentration. Like
a tree bending in the wind and yet remaining upright, the body can maintain balance.

Aim to achieve the "rootedness" and firmness of a tree. Regular practice of the vriksha-asana improves
concentration, balance and coordination. Because the weight of the entire body is balanced on one foot,
the muscles of that leg are strengthened and toned as well.

As you advance in this posture and are able to remain standing for more than a few moments, try closing
the eyes and maintaining your balance.

Duration/Repetitions:
Hold the vriksha-asana as long as your comfortably can. Repeat it two or three times on each leg.

34. Vrischika – asana – The Scorpion Pose

Posture: Vrischika-asana
The Scorpion Pose
Translation: Vrischika is the Sanskrit word for scorpion. This posture is so
named because the body resembles a scorpion with its tail
arched above its head ready to sting its victim. Although it may
not be a simple posture for beginners to perform, the Scorpion
is not as difficult as it may at first seem.
Pronunciation: vrik-shah-sa-na
Difficulty: (7)
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Instructions:
1. Kneel on the floor and lean forward placing the elbows and forearms flat on the floor
with the palms facing down. Your arms should be placed about shoulder-distance
apart.
2. Extend your head forward and lift it as high as possible.
3. Raise the buttocks and place the feet firmly on the bottoms the toes.
4. Inhale a swing the legs up and over the head while maintaining your balance. Bring
the legs straight up over your head.
5. Slowly bend the knees and drop the legs toward the head being careful not to move
too quickly or drop the legs to far while maintaining balance.
6. Reverse the steps above and return to a kneeling position.

Comments:
The Scorpion should not be attempted until you are comfortable with all the balance postures (e.g.:
Vriksha-asana, Ekapada-asana, etc.) as well as the Headstand (Sirsha-asana). Beginners should do
this posture under the supervision of a qualified teacher. When first attempting the Scorpion asana you
may want to try it while facing a wall. Position yourself so that when you are doing step #1 above your
head is about 2 - 3 feet from the wall. This way if you lose your balance you can use the wall for support.

This posture will provide maximum stretch to the neck, spine and chest. It combines many of the benefits
of the Chakra-asana (the Wheel posture) and the Sirsha-asana (the Headstand).

Duration/Repetitions:
Hold the vrischika-asana for as long as you are comfortable. Keep in mind that returning from the posture
gracefully without falling out of it will take some strength, so don't hold it too long. 20-30 seconds is fine
for early attempts, increase the time gradually as you become more proficient.

Variations:
There are two common variations to this posture illustrated and described below:

To do the first variation, illustrated above, after entering the Scorpion as described above slowly raise the
legs straight up until your feet are directly over your head (you won't, of course, be able to see this but
you will easily be able to feel when they are properly positioned). This variation requires a bit more
strength and a stronger sense of balance then pose described above.
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