Yoga -Asanas (Health & Fitness) Complete Detail

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:

  1. There are many benefits to practicing asanas. Some of the benefits of asanas include:
  2. Improved flexibility: Asanas can help to improve flexibility by stretching and lengthening the muscles.
  3. Improved strength: Many asanas require you to hold your own body weight, which can help to build strength.
  4. Improved balance: Asanas that require balance can help to improve balance and coordination.
  5. Improved circulation: Some asanas can help to improve blood circulation throughout the body.
  6. Improved respiratory function: Asanas that involve deep breathing can help to improve respiratory function.
  7. Stress relief: Many asanas can help to relax the mind and body, leading to stress relief.
  8. 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.
See also  Warrior II (Virabhadrasana II) Yoga Pose
Asanas
Meanings
Adho Mukha SvanasanaDown Dog
Akarna DhanurasanaArcher Pose
Ardha ChandrasanaHalf Moon Pose
Ardha MatsyendrasanaSeated spinal Twist Pose / Half Fish Lord Pose
Ardha PavanmuktasanaHalf Gas Release Pose
Ashwa SanchalanasanaEquestrian Pose
Baddha KonasanaButterfly
Baddha-PadmasanaBound Lotus Pose
BhadrasanaGracious Pose
Balasana / ShashakasanaChild’s Pose
Brahmamudra
BujangasanaCobra Pose
ChakrasanaWheel Pose
Chaturanga Dandasana
DandasanaStaff Pose
DhanurasanaBow Pose
EkpadaskandhasnaFoot Behind the Head Pose
GarbhasanaWomb Pose
GarudasanaEagle Pose
GowmukhasanaCow Face Pose
HalasanaPlow Pose
HanumansanaSplits
Janu SirsasanaHead to Knee Pose
Janu ShirasanaNose to Knee Pose
KandhrasanaShoulder Pose
KapotasanaPigeon Pose
Karna PidasanaKnee to Ear / Deaf man pose
KukkutasanaRooster Pose
MarjariasanaCat / Cow Pose
MakarasanaCrocodile Poses (4 Variations)
MandukasanaFrog Pose
MatsyasanaFish Pose
MayurasanaPeacock
NatarajasanaShiva Dancing Pose
Navkasana / NaukasanaBoat Pose
PadahastasanaHands to Feet Pose
PadmasanaLotus Pose
Padma-BakasanaLotus Crane Pose
PaschimottanasanaSeated Forward Bend
Parivrtta TrikonasanaRevolved Triangle / Reverse Triangle Pose
ParsvottanasanaIntense Side Stretch
Parshvava ChakrasanaSidebending Pose
Prasarita PadottanasanaStanding Wide Legged Forward Bend
ParvatasanaMountain Pose
PavanmuktasanaGas Release Pose
Poorna MatsyendrasanaFull Fish Lord Pose
Raja KapotasanaRoyal Pidgeon
SalabhasanaLocust Pose
SankatasanaContracted Pose
Shava UdarakarshanasanaUniversal Spinal Twist
SarvangasanaShoulder stand
Setu BandhasanaBridge Pose
Setu Bandha SarvangasanaBridge Pose
SiddhasanaAccomplished Pose
SirsasanaHead Stand Pose
Sirsa PadangushthasanHead to Big Toe Pose
SukhasanaEasy pose
SiddhasanaAccomplished pose
SimhasanaLion Pose
Supta Hasta Pada Angushthasana
Supta Baddha KonasanaReclined Butterfly
Supta MandukasanaSleeping Frog Pose
Supta VajrasanaSleeping Thunderbolt Pose
SvastikasanaAuspicious / Prosperous Pose
SavasanaCorpse Pose
Tadasana A & BMountain Pose / Palm Tree Pose A & B
TolangulasanaScale Pose
TrikonasanaTriangle Pose
UgrasanaFerocious Pose
Urdhva DhanurasanaWheel Pose
UstrasanaCamel Pose
UttanasanaForward Fold
UttanpadasanaRaising Feet Pose
Uttan MandukasanaRaising Frog Pose
Uttana KurmasanaRaising Tortoise Pose
UtkatasanaChair pose
Utthita TrikonasanaTriangle
Utthita ParsvottanasanaExtended side angle pose
Upavistha Konasana
Vadha GomukhasanaBound Cow Face Pose
VajrasanaStrong / Thunderbolt Pose
VakrasanaTwisting Pose
VasisthasanaSide Plank
VatayanasanaHorse Pose
Viparita KaraniLegs up the Wall Pose
Viprit NaukasanaInverted Boat Pose
Virabhadrasana IWarrior 1
Virabhadrasana IIWarrior 2
Virabhadrasana IIIWarrior 3
VirasanaHero Pose
VrksasanaTree Pose
Yoga MudraYoga Mudra

(2) Ashtanga Vinyasa Yoga (Primary Series)

Asanas
Meanings
Samasthiti (same state)return to the basic standing position
Warm-Up Poses
Surya namaskara ASun salutation A
Surya namaskara BSun salutation B
== Standing Poses ==
PadangusthasanaPadangustha=big toe Asana=pose
PadahastasanaPada=foot,leg Hasta=hand Asana=pose
Uttihita TrikonasanaUttihita=extended,stretched Tri=three Kona=angle Asana=pose
Parivrtta TrikonasanaParivrtta=revolved, turned round Tri=three Kona=angle Asana=pose
Uttihita ParsvakonasanaUttihita=extended, stretched Parsva=side, flank Kona=angle Asana=pose
Parivrtta Parsvakonasanaparivrtta=revolved, turned round parsva=side, flank kona=angle Asana=pose
Prasarita Padottanasana APrasarita=expanded, spread out, extended Pada=foot, leg Tan=stretch Asana=pose
Prasarita Padottanasana BPrasarita=expanded, spread out, extended Pada=foot, leg Tan=stretch Asana=pose
Prasarita Padottanasana CPrasarita=expanded, spread out, extended Pada=foot, leg Tan=stretch Asana=pose
Prasarita Padottanasana DPrasarita=expanded, spread out, extended Pada=foot, leg Tan=stretch Asana=pose
ParsvottanasanaParsva=side, flank Tan=stretch Asana=pose
Utthita Hasta Padangustasana Uttihita=extended, stretched Hasta=hand Padangusta=big toe Asana=pose
Ardha Baddha PadmottanasanaArdha=half Baddha=bound, restrained Padma=lotus Ut=intense Tan=stretch Asana=pose
UtkatasanaUtkata=powerful, fierce Asana=pose
Virabhadrasasana IVirabhadra=the name of a hero who led Siva’s army Asana=pose
Virabhadrasasana IIVirabhadra=the name of a hero who led Siva’s army Asana=pose
== Seated Poses ==
DandasasanaDanda=a staff, a rod Asana=pose
Paschimottanasana APaschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose
Paschimottanasana BPaschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose
Paschimottanasana CPaschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose
PurvottanasanaPurva=east [refers to the front of the body] Ut=intense Tan=stretch Asana=pose
Ardha Baddha Padma PaschimottanasanaArdha=half Baddha=bound, restrained Padma=lotus Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose
Triang Mukhaikapada PaschimottanasanaTri=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 AJanu=knee Sirsa=head Asana=pose
Janu Sirsasana BJanu=knee Sirsa=head Asana=pose
Janu Sirsasana CJanu=knee Sirsa=head Asana=pose
Marichyasana AMarichi=the name of a sage, the son of Brahma (the creator) Asana=pose
Marichyasana BMarichi=the name of a sage, the son of Brahma (the creator) Asana=pose
Marichyasana CMarichi=the name of a sage, the son of Brahma (the creator) Asana=pose
Marichyasana DMarichi=the name of a sage, the son of Brahma (the creator) Asana=pose
NavasanaNava=boat Asana=pose
Bhujapidasana ABhuja=arm, shoulder Pida=pain, discomfort, pressure Asana=pose
Bhujapidasana BBhuja=arm, shoulder Pida=pain, discomfort, pressure Asana=pose
KurmasanaKurma=tortoise Asana=pose
Supta KurmasanaSupta=sleeping, lying down Kurma=tortoise Asana=pose
Garbaha PindasanaGarbha=womb Pinda=embryo Asana=pose
KukkutasanaKukkuta=cock, rooster Asana=pose
Baddha KonasanaBaddha=bound, restrained Kona=angle Asana=pose
Upavistha Konasana AUpavistha=seated Kona=angle Asana=pose
Upavistha Konasana BUpavistha=seated Kona=angle Asana=pose
Supta KonasanaSupta=sleeping, lying down Kona=angle Asana=pose
Supta PadagusthasanaSupta=sleeping, lying down Padangusta=big toe Asana=pose
Ubhaya PadagusthasanaUbhaya=both Padangusta=big toe Asana=pose
Urdhva Mukha PaschimottanasanaUrdhva=upwards Mukha=face Paschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose
Setu BandhasanaSetu=bridge Bandha=bondage Asana=pose
== Finishing Poses ==
Urdhva DhanurasanaUrdhva=upwards Dhanu=a bow Asana=pose
PaschimottanasanaPaschima=west [refers to the back of the body] Ut=intense Tan=stretch Asana=pose
SarvangasanaSarva=all, whole, entire, complete Anga=limb, body Asana=pose
HalasanaHala=a plow Asana=pose
KarnapidasanaKarna=ear Pida=pain, discomfort, pressure Asana=pose
Urdhva PadmasanaUrdhva=upwards Padma=lotus Asana=pose
PindasanaPinda=embryo Asana=pose
MatsyasanaMatsya=fish Asana=pose
Uttana PadasanaUt=intense Tan=stretch Pada=foot, leg Asana=pose
SirsasanaSirsa=head Asana=pose
Baddha PadmasanaBaddha=bound, restrained Padma=lotus Asana=pose
Yoga MudraYoga=union, communion Mudra=a fastener, a seal
PadmasanaPadma=lotus Asana=pose
TolasanaTola=a balance (pair of scales)
== Rest Pose ==
SavasanaSava=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
See also  The Power of Hatha Yoga: A Complete Guide

(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
See also  Ardha Chandrasana All Poses and Pronunciation

(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

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