Asanas are physical postures or poses that are an important part of yoga practice. There are many different asanas, each with its own unique benefits. Some asanas are intended to improve flexibility and strength, while others are meant to calm the mind and relax the body.
In general, asanas are held for a period of time and are meant to be performed with mindfulness and proper alignment. Practicing asanas can help to improve overall physical and mental well-being.
- English pronunciation : ˈjəʊɡə (Yoga) / ˈɑːsənə (Asana) /
- Sanskrit संस्कृतम् : योग (Yōga) / आसन (Āsana) /
- Tamil தமிழ் : யோகா – ஆரோக்கியமான பயிற்சிகள் (Yōkā – ārōkkiyamāṉa payiṟcikaḷ) / ஆசனா (Ācaṉā) / யோகாசனம் (Yōkācaṉam)
- Bahasa Melayu : Yoga – Latihan Kesihatan Fizikal /
- Malayalam : യോഗ (Yēāga) / യോഗാസനം (Yēāgāsanaṁ) /
- Telugu : యోగ (Yōga) / ఆసన (Āsana) /
- Français : Le yoga
Benefits of Asanas:
- There are many benefits to practicing asanas. Some of the benefits of asanas include:
- Improved flexibility: Asanas can help to improve flexibility by stretching and lengthening the muscles.
- Improved strength: Many asanas require you to hold your own body weight, which can help to build strength.
- Improved balance: Asanas that require balance can help to improve balance and coordination.
- Improved circulation: Some asanas can help to improve blood circulation throughout the body.
- Improved respiratory function: Asanas that involve deep breathing can help to improve respiratory function.
- Stress relief: Many asanas can help to relax the mind and body, leading to stress relief.
- Improved overall well-being: Regular practice of asanas can contribute to an overall feeling of well-being and can help to improve quality of life.
Asanas | Meanings |
---|---|
Adho Mukha Svanasana | Down Dog |
Akarna Dhanurasana | Archer Pose |
Ardha Chandrasana | Half Moon Pose |
Ardha Matsyendrasana | Seated spinal Twist Pose / Half Fish Lord Pose |
Ardha Pavanmuktasana | Half Gas Release Pose |
Ashwa Sanchalanasana | Equestrian Pose |
Baddha Konasana | Butterfly |
Baddha-Padmasana | Bound Lotus Pose |
Bhadrasana | Gracious Pose |
Balasana / Shashakasana | Child’s Pose |
Brahmamudra | – |
Bujangasana | Cobra Pose |
Chakrasana | Wheel Pose |
Chaturanga Dandasana | – |
Dandasana | Staff Pose |
Dhanurasana | Bow Pose |
Ekpadaskandhasna | Foot Behind the Head Pose |
Garbhasana | Womb Pose |
Garudasana | Eagle Pose |
Gowmukhasana | Cow Face Pose |
Halasana | Plow Pose |
Hanumansana | Splits |
Janu Sirsasana | Head to Knee Pose |
Janu Shirasana | Nose to Knee Pose |
Kandhrasana | Shoulder Pose |
Kapotasana | Pigeon Pose |
Karna Pidasana | Knee to Ear / Deaf man pose |
Kukkutasana | Rooster Pose |
Marjariasana | Cat / Cow Pose |
Makarasana | Crocodile Poses (4 Variations) |
Mandukasana | Frog Pose |
Matsyasana | Fish Pose |
Mayurasana | Peacock |
Natarajasana | Shiva Dancing Pose |
Navkasana / Naukasana | Boat Pose |
Padahastasana | Hands to Feet Pose |
Padmasana | Lotus Pose |
Padma-Bakasana | Lotus Crane Pose |
Paschimottanasana | Seated Forward Bend |
Parivrtta Trikonasana | Revolved Triangle / Reverse Triangle Pose |
Parsvottanasana | Intense Side Stretch |
Parshvava Chakrasana | Sidebending Pose |
Prasarita Padottanasana | Standing Wide Legged Forward Bend |
Parvatasana | Mountain Pose |
Pavanmuktasana | Gas Release Pose |
Poorna Matsyendrasana | Full Fish Lord Pose |
Raja Kapotasana | Royal Pidgeon |
Salabhasana | Locust Pose |
Sankatasana | Contracted Pose |
Shava Udarakarshanasana | Universal Spinal Twist |
Sarvangasana | Shoulder stand |
Setu Bandhasana | Bridge Pose |
Setu Bandha Sarvangasana | Bridge Pose |
Siddhasana | Accomplished Pose |
Sirsasana | Head Stand Pose |
Sirsa Padangushthasan | Head to Big Toe Pose |
Sukhasana | Easy pose |
Siddhasana | Accomplished pose |
Simhasana | Lion Pose |
Supta Hasta Pada Angushthasana | – |
Supta Baddha Konasana | Reclined Butterfly |
Supta Mandukasana | Sleeping Frog Pose |
Supta Vajrasana | Sleeping Thunderbolt Pose |
Svastikasana | Auspicious / Prosperous Pose |
Savasana | Corpse Pose |
Tadasana A & B | Mountain Pose / Palm Tree Pose A & B |
Tolangulasana | Scale Pose |
Trikonasana | Triangle Pose |
Ugrasana | Ferocious Pose |
Urdhva Dhanurasana | Wheel Pose |
Ustrasana | Camel Pose |
Uttanasana | Forward Fold |
Uttanpadasana | Raising Feet Pose |
Uttan Mandukasana | Raising Frog Pose |
Uttana Kurmasana | Raising Tortoise Pose |
Utkatasana | Chair pose |
Utthita Trikonasana | Triangle |
Utthita Parsvottanasana | Extended side angle pose |
Upavistha Konasana | – |
Vadha Gomukhasana | Bound Cow Face Pose |
Vajrasana | Strong / Thunderbolt Pose |
Vakrasana | Twisting Pose |
Vasisthasana | Side Plank |
Vatayanasana | Horse Pose |
Viparita Karani | Legs up the Wall Pose |
Viprit Naukasana | Inverted Boat Pose |
Virabhadrasana I | Warrior 1 |
Virabhadrasana II | Warrior 2 |
Virabhadrasana III | Warrior 3 |
Virasana | Hero Pose |
Vrksasana | Tree Pose |
Yoga Mudra | Yoga Mudra |
(2) Ashtanga Vinyasa Yoga (Primary Series)
Asanas | Meanings |
---|---|
Samasthiti (same state) | return to the basic standing position |
Warm-Up Poses | – |
Surya namaskara A | Sun salutation A |
Surya namaskara B | Sun salutation B |
– | == Standing Poses == |
Padangusthasana | Padangustha=big toe Asana=pose |
Padahastasana | Pada=foot,leg Hasta=hand Asana=pose |
Uttihita Trikonasana | Uttihita=extended,stretched Tri=three Kona=angle Asana=pose |
Parivrtta Trikonasana | Parivrtta=revolved, turned round Tri=three Kona=angle Asana=pose |
Uttihita Parsvakonasana | Uttihita=extended, stretched Parsva=side, flank Kona=angle Asana=pose |
Parivrtta Parsvakonasana | parivrtta=revolved, turned round parsva=side, flank kona=angle Asana=pose |
Prasarita Padottanasana A | Prasarita=expanded, spread out, extended Pada=foot, leg Tan=stretch Asana=pose |
Prasarita Padottanasana B | Prasarita=expanded, spread out, extended Pada=foot, leg Tan=stretch Asana=pose |
Prasarita Padottanasana C | Prasarita=expanded, spread out, extended Pada=foot, leg Tan=stretch Asana=pose |
Prasarita Padottanasana D | Prasarita=expanded, spread out, extended Pada=foot, leg Tan=stretch Asana=pose |
Parsvottanasana | Parsva=side, flank Tan=stretch Asana=pose |
Utthita Hasta Padangustasana | Uttihita=extended, stretched Hasta=hand Padangusta=big toe Asana=pose |
Ardha Baddha Padmottanasana | Ardha=half Baddha=bound, restrained Padma=lotus Ut=intense Tan=stretch Asana=pose |
Utkatasana | Utkata=powerful, fierce Asana=pose |
Virabhadrasasana I | Virabhadra=the name of a hero who led Siva’s army Asana=pose |
Virabhadrasasana II | Virabhadra=the name of a hero who led Siva’s army Asana=pose |
– | == Seated Poses == |
Dandasasana | Danda=a staff, a rod Asana=pose |
Paschimottanasana A | Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose |
Paschimottanasana B | Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose |
Paschimottanasana C | Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose |
Purvottanasana | Purva=east [refers to the front of the body] Ut=intense Tan=stretch Asana=pose |
Ardha Baddha Padma Paschimottanasana | Ardha=half Baddha=bound, restrained Padma=lotus Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose |
Triang Mukhaikapada Paschimottanasana | Tri=three Anga=body, limb, part of the body Mukha=face Eka=one Pada=foot, leg Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose |
Janu Sirsasana A | Janu=knee Sirsa=head Asana=pose |
Janu Sirsasana B | Janu=knee Sirsa=head Asana=pose |
Janu Sirsasana C | Janu=knee Sirsa=head Asana=pose |
Marichyasana A | Marichi=the name of a sage, the son of Brahma (the creator) Asana=pose |
Marichyasana B | Marichi=the name of a sage, the son of Brahma (the creator) Asana=pose |
Marichyasana C | Marichi=the name of a sage, the son of Brahma (the creator) Asana=pose |
Marichyasana D | Marichi=the name of a sage, the son of Brahma (the creator) Asana=pose |
Navasana | Nava=boat Asana=pose |
Bhujapidasana A | Bhuja=arm, shoulder Pida=pain, discomfort, pressure Asana=pose |
Bhujapidasana B | Bhuja=arm, shoulder Pida=pain, discomfort, pressure Asana=pose |
Kurmasana | Kurma=tortoise Asana=pose |
Supta Kurmasana | Supta=sleeping, lying down Kurma=tortoise Asana=pose |
Garbaha Pindasana | Garbha=womb Pinda=embryo Asana=pose |
Kukkutasana | Kukkuta=cock, rooster Asana=pose |
Baddha Konasana | Baddha=bound, restrained Kona=angle Asana=pose |
Upavistha Konasana A | Upavistha=seated Kona=angle Asana=pose |
Upavistha Konasana B | Upavistha=seated Kona=angle Asana=pose |
Supta Konasana | Supta=sleeping, lying down Kona=angle Asana=pose |
Supta Padagusthasana | Supta=sleeping, lying down Padangusta=big toe Asana=pose |
Ubhaya Padagusthasana | Ubhaya=both Padangusta=big toe Asana=pose |
Urdhva Mukha Paschimottanasana | Urdhva=upwards Mukha=face Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose |
Setu Bandhasana | Setu=bridge Bandha=bondage Asana=pose |
– | == Finishing Poses == |
Urdhva Dhanurasana | Urdhva=upwards Dhanu=a bow Asana=pose |
Paschimottanasana | Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose |
Sarvangasana | Sarva=all, whole, entire, complete Anga=limb, body Asana=pose |
Halasana | Hala=a plow Asana=pose |
Karnapidasana | Karna=ear Pida=pain, discomfort, pressure Asana=pose |
Urdhva Padmasana | Urdhva=upwards Padma=lotus Asana=pose |
Pindasana | Pinda=embryo Asana=pose |
Matsyasana | Matsya=fish Asana=pose |
Uttana Padasana | Ut=intense Tan=stretch Pada=foot, leg Asana=pose |
Sirsasana | Sirsa=head Asana=pose |
Baddha Padmasana | Baddha=bound, restrained Padma=lotus Asana=pose |
Yoga Mudra | Yoga=union, communion Mudra=a fastener, a seal |
Padmasana | Padma=lotus Asana=pose |
Tolasana | Tola=a balance (pair of scales) |
– | == Rest Pose == |
Savasana | Sava=corpse Asana=pose |
(4) Sivananda Yoga
(5) Iyengar Yoga
(6) Raja Yoga
- In-depth study of the Yoga Sutras from Patanjali
- The mind, its mystery and control
- Detailed study of the eight steps of Raja Yoga
- Ashtanga – the 8 steps of yoga
- Antahkarana – functions of the mind
- Concentration and meditation
(7) Kundalini Yoga
- The Absolute and how it manifests itself in nature
- Macrocosmos & microcosmos
- The 7 Chakras
- The awakening of cosmic energy
(8) Bhakti Yoga & Kirtan (mantra chanting)
- Positive effects on the emotions
- Correct pronunciation and mental attitude
- Learning of classical Sanskrit songs
- The nine types of Bhakti
- The five attitudes of devotion
- Kirtan: chanting of classical Sanskrit mantras
- Indian gods and their cosmic meaning
- Arati and Pujas (traditional Indian rituals)
- Chanting opens the heart and purifies the mind. With daily chanting, you develop a strong feeling of devotion and a very pure vibration. In devotional chanting correct pronunciation, devotional attitude and awareness of meaning are all-important.
(9) Karma Yoga
- Karma yoga is the practice of selfless service and helps to reduce selfishness and egoism and keeps you fit and healthy and gives immeasurable joy
- You will be asked to do various tasks within the Ashram setting including gardening, cooking, cleaning, office work and any other work necessary for the smooth running of the community
- The law of cause and effect
- Samsara – the wheel of birth and death
- Karma Yoga – selfless service: one hour daily in the ashram community
(10) Jnana Yoga
- Basic concepts of Vedanta philosophy
- The 7 Bhoomikas or planes of consciousness
- Space, time, causation
- The 3 bodies
- The 3 levels of the mind
- Conquest of death
(11) Pranayama (breathing techniques)
- Expands capacity of the lungs
- Relaxes the nervous system
- Balances the two hemispheres of the brain
- Purifies the nadis (subtle energy channels)
- Awakens the inner spiritual energy
- Kapalabhati (lung cleansing exercise)
- Anuloma Viloma (alternate nostril breathing)
- Ujjayi, Surya Bheda, Bhastrika, Sitali, Sitkari, Bhramari
- Samanu (mental cleansing of the nadis)
- The three bandhas: Jalandhara, Moola, Uddiyana
- 1. Bhastrika
- a- Deep Breathing
- b- Fast Breathing
- 2. Nadi-Shodhan
- a- Anuloma Viloma
- b- Nadi -Shodhan with retension
- 3. Surya-Bhedhan
- 4. Chandra-Bhedhan
- 5. Ujjayi
- 6. Shitali
- 7. Sitkari
- 8. Bhramari
- 9. Udgita
- 10. Theory of Murccha
- 11. Bahiya
- 12. Aabhyantra
- 13. Stambh
- 14. Bahiya Aabhantar Vishyakshepi
- 15. Theory of Plavini
(12) Yogic Shatkarmas / Kriyaa (cleansing techniques)
•Tratak, Neti, Kapalabhati, Dhauti, Nauli and Basti: six classical purification exercises for the eyes, nose, air passages, oesophagus and stomach, abdominal organs and large intestine. Explanation and demonstration of the exercises and their effects. Individual instruction
- 1. Neti
- a- Jala Neti
- b- Rubber Neti
- c- Sutra Neti
- 2. Dhauti (Vamana)
- a- Kunjal
- b- Danda Dhauti
- c- Vastra Dhauti / Bastra Dhauti (Cloth)
- d- Vatsara Dhauti
- e- Agnisara
- f- Shankha Prakshalana
- 3. Nauli
- 4. Basti
- a- Jal Basti
- b- Pawan Basti
- 5. Kapalabhati
- a- Kapalabhati 1
- b- Kapalabhati 2
- 6. Trataka
- a- External Trataka
- b- Internal Trataka
(13) Bandhas (Yogic locks)
(14) Meditation
- Guide to meditation
- What is meditation
- Why meditate
- Physical and mental meditation
- 12-step daily practice
- Effects of and experiences in meditation
- Mantras – spiritual energy in sound
- Mantra initiation (if desired)
(15) Basic Ayurveda, yoga nutrition and the yogic diet
- Vegetarianism – for ethical, spiritual and health reasons
- How diet affects the mind
- Proper balance of the main nutrients
- Ayurvedic principles of nutrition
- Healing effects of fasting
1. Panchmahabhoota Theory
2. Tridosha Theory (Proper nutrition according to the three-Dosha theory of Ayurveda)
3. Dhatus in Ayurveda
4. Dhatus as it Relates to Modern Medicine
5. Prakriti Analysis
6. Diet According to Prakriti
7. General Introduction to Diet & subtle aspects of the vegetarian diet
8. Yogic Diet
9. Mindful Eating
10. Pancha Prana
11. Pancha Kosha
(16) Introduction to chakras, nadis & mudras
- Gyana Mudra
- Chin Mudra
- Yoni Mudra
- Bharav Mudra
- Bhairvi Mudra
- Hridaya Mudra
- Vayu Mudra
- Shunya Mudra
- Surya Mudra
- Varun Mudra
- Prithvi Mudra
- Pran Mudra
- Apana Mudra
- Shambhavi Mudra
- Nasikagra Mudra
- Khechari Mudra
- Kaki Mudra
- Viparitkarni Mudra
- Pashinee Mudra
- Yoga Mudra
- Maha Mudra
- Ashvini Mudra