Classic Asanas Main Yoga Postures For optimal health
- Slides: 44
Classic Asanas (Main Yoga Postures) For optimal health
1(a). Sarvaungasana • Shoulderstand (all limbs posture) • 3 times • Up to 5 minutes each
1(b). Sarvaungasana • Shoulderstand (with lotus) • 3 times • Up to 5 minutes each
2. Matsyamudra • Fish Posture • 3 times • Half the time of Sarvaungasana (maximum 2. 5 minutes each)
3. Matsyasana • Fish Posture (variation) • 3 times • 30 seconds each (1/2 minute)
4. Matsyendrasana • Spinal Twist • 4 rounds each side (right and left) • 30 seconds each side (length = 4 x 2 x 30) • Do both right and left sides each round
5. Viirasana • Brave Posture • Good for meditation • Sustain for as long as possible or reasonable
6. Cakrasana • Wheel Posture • 4 times • 30 seconds each
7. Dhanurasana/Naokasana • Bow/Boat Posture • 8 times • 8 seconds each
8. Utkata Pashcimottanasana • Difficult Back-upwards Posture • 8 times • 8 seconds each
9. Halasana/Parvatasana • Plough/Mountain Posture • 3 times • Up to 5 minutes each
10. Shivasana • Lock (Shiva) Posture • 3 times • Up to 5 minutes each
11. Vajrasana • Thunder Pose • 4 times • 30 seconds each
12. Siddhasana • Perfect Pose • For meditation • Sustain for period of mediation practice
13. Baddha Padmasana • Bound Lotus Posture • 4 times • 30 seconds each
14. Kukkutasana • Cock Posture • 4 times • 30 seconds each
15. Gomukhasana • Cow Head Posture • 4 rounds (right and left sides) • 30 seconds each • length = 4 x 2 x 30
16. Mayurasana • Peacock Posture • 4 times • 30 seconds each
17. Kurmakasana • Tortoise Posture • 4 times • 30 seconds each
18. Sahaja Utkatasana • Simple Chair Posture • 4 times • 30 seconds each
19. Shalabhasana • Locust Posture • 4 times • 30 seconds each
20. Bhujaungasana • Cobra/Snake Posture • 8 times • 8 seconds each
21. Shashaungasana • Hare Posture • 8 times • 8 seconds each
22. Bhastrikasana • Bellows Posture • 8 rounds (right and left legs, then both) • 8 seconds each action (3 actions) (8 x 3 = 24 positions)
23. Janushirasana • Head-to-knee Posture • 4 rounds (left and right sides) • 8 seconds each 4 x 2 = 8 positions
24. Arddhashivasana • Half Shiva (Lock) Posture • 4 times • 30 seconds each
25. Diirgha Pranam • Long Salutation Posture (Half-tortoise Posture) • 8 times • 8 seconds each
26. Yogamudra / Yogasana • Yoga Posture • 8 times • 8 seconds each
27. Tuladandasana • • Balance Posture 4 rounds (left and right legs) 30 seconds each 8 poses altogether
28. Ustrasana • Camel Posture • 4 times • 30 seconds each
29. Utkata Kurmakasana • Difficult Tortoise Posture • 4 times • 30 seconds each
30. Jatila Utkatasana • Difficult Chair Posture • 4 times • 30 seconds each
31. Utkata Vajrasana • Difficult Thunder Posture • 3 times • 30 seconds each
32. Padahastasana • • Arm-and-leg Posture 8 rounds 8 seconds each (first 3 actions) then, quick down and up movement for last action
33. Shavasana • Corpse Pose • Up to 10 minutes (good to do 2 minutes at least)
34. Padmasana • Lotus Pose • For meditation • Sustain as long as possible for period of the mediation
35. Karmasana • Action Posture • 4 rounds (both standing and kneeling) • 8 seconds each action (length = 4 x 8 x 8)
36. Jinanasana • Knowledge Posture • 4 rounds (do left and right legs) • 30 seconds each • 8 poses altogether
37. Bhavasana • Ideation Posture • 4 rounds • 8 seconds each action (front, left, right, back) (length = 4 x 8 x 4)
38. Granthimuktasana • Knot-loosening Posture • 4 rounds (right and left legs) • 8 seconds each • 8 poses altogether
39. Garudasana • Bird Posture • 4 rounds (left and right legs) • 30 seconds each • 8 poses altogether
• Double Rightangle Posture • 4 rounds (left and right legs) • 8 seconds each • 8 poses altogether 40. Dvisamakonasana
41. Tejasasana • Energy Posture • 3 times • 2 minutes each
42. Mandukasana • Frog Posture • Raise body, resting on palms • Skip forwards 3 times • Then, skip backwards 3 times • 3 rounds
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