Asanas & Yoga Posture


Basics of Yoga


Practice regularly. Never hurry. Hold each position once you have gone as far into it as comfort permits. Come out of an exercise as slowly as you went into it. Never force a position, never jerk or bounce in order to go further. Never compare yourself to anyone else. Concentrate intensely with each exercise you perform. Rest between exercises. Breathe normally during the holding position of an exercise.

Always keep your body relaxed even at the apex of a position, except for those parts which are directly involved in the pose. The best time to exercise is either first thing in the morning or last thing at night. In the evening the exercising comes more easily and refreshes and relaxes you for a good sleep. Practice in a private and airy place. It is wise not to eat a heavy meal for at least 2 hours before exercising strenuously.

Always empty the bladder and move the bowels before the practice of Yoga. Ladies, you may exercise during menstruation if you wish. People with High Blood Pressure, Dizziness or Detached Retina should always check with your doctors.

Yoga Exercises


No. Name English Name Description Picture
1 Uddiyana Bandha Abdominal Lift    
2 Nauli (Variation)    
3 Ek Pada Sirsasana Ankle to Forehead stretch    
4   Variation I    
5 Virabhadrasana Arm and Leg stretch variations    
6   Variation II    
7 Padangustha Dhanurasana Bow variations, Bow - to - the - side    
8   Variation II - Cobra-Bow    
9   Variation III - Crossed Bow    
10   Variation IV -     
11 Uttana Mayurasana The Bridge    
12   Variation I - Brawbridge    
13 Parsvottanasana Chest expander - to - the - side    
14   Variation I    
15   Variation II    
16 Bhujangasana Cobra Variations    
17   Variation I    
18   Variation II    
19 Urdva Mukha Svanasana Variation III - Cobra - on - Toes    
20   Variation IV - Cobra without Hands    
21 Kukkutanasana Cock    
22   Variation I    
23 Gomukkhasana Cow and Pose    
24   Crossed Knee Bend    
25 Bakasana Crow    
26 Sirangushtasana Deep Lunge    
27 Adho Mukha Svanasana Dog Stretch    
28 Garudasana Eagle Pose    
29 Janu Sirsasana Ear to Knee Pose    
30   Variation I    
31 Parivratta Janu Sirsasana Variation II    
32 Matsyasana Fish Variation    
33   Variation I    
34   Variation II    
35 Uttanasana Forward Bend Standing Variations    
36 Padangusthasana Variation I    
37 Pada Hastasana Variation II    
38 Ardha Baddha Padmottanasana Variation III    
39 Paschimottanasana Forward Bend Variations    
40   Variation I - On a Theme    
41 Parivrtta Paschimottanasana Variation I    
42 Urdhva Mukha Paschimottanasana Variation II    
43 Triang Mukhaikapada Paschimottanasana Variation III    
44 Bhekasana Frgo    
45 Salamba Sirsasana Headstand Variations    
46   Variation I- on a Theme 1    
47   Variation II - on a Theme 2    
48 Vatayanasana Horse    
49 Purvottanasana Inclined Plane    
50   Variation I    
51   Variation II    
52   Knee Press (Wind - relieving pose)    
53   Variation I    
54   Variation II    
55 Hanumanasana (Anyaneyasana) Leg Split    
56   Variation I    
57 Salabhasana Locust    
58   Variation I    
59   Variation II Half-Locust    
60 Padmasana Lotus    
61 Sukhasana Variation I    
62 Siddhasana Variation II    
63   Variation III - Half Lotus    
64 Swastikasana Variation IV - Ankle - Lock    
65 Padmasana Variation V - Full Lotus    
66 Baddha Padmasana Variation VI - Bound Lotus    
67 Sanmukhi Mudrasana Variation VII - Sense Sealer    
68 Yoga Mudra Variation VIII- Symbol of Yoga    
69 Marichyasana Marichi's Pose    
70 Mayurasana Peacock    
71   Variation I    
72 Halasana Plough Variations    
73   Variation I    
74   Variation II - On a Theme    
75 Karna Pidasana Variation II - Ear Presser    
76 Supta Konasana Variation III - Spreading Plough    
77 Parsva Halasana Variation IV - Lateral Plough    
78 Chaturanga Dandasana Push-up    
79 Supta Virasana Reclining Warrior    
80 Paryankasana Variation I - Couch    
81 Kapotasana Variation II - Pigeon    
82   Variation III - Pigeon    
83 Pinch Mayurasana Dancing Scorpion    
84 Sayanasana Resting scorpion    
85 Vrschikasana Scorpion    
86 Akarna dhanurasana Shooting Bow Pose    
87   Variation I    
88   Variation II    
89 Sarvangasana Shoulder stand variations    
90   Variation I    
91   Variation II - On a theme    
92 Anantasana Side Raise    
93   Variation I    
94 Supta Padangusthasana Spider    
95   Variation I    
96   Variation II    
97   Sponge    
98 Prasrita Padottanasana Spread Leg Stretch Standing    
99 Dandasana, Paripurna Navasana Staff    
100   Variation I    
101   Variation II    
102 Surya Namaskar Sun Salutations    
103 Kurmasana Tortoise    
104 Svata Kurmasana Variation I    
105 Maha Mudra Trunk Sealer    
106 Ardha Matsyendrasana Twist Variations    
107   Variation I    
108   Variation II    
109   Variation III    
110   Variation IV    
111   Variation V    
112 Urdhva Dhanurasana / Chakrasana Wheel    
113   Variation I - On a Theme 1    
114   Variation II - On a Theme 2    
115   Variation III - On a Theme 3    
116   Variation IV - Advanced Wheel    
117   Variation V    
118   Variation VI    

Exercises for Health Problems


No. Name Methods
1 Anemia Both Forward Bends, Complete Breath, Shoulder stand, Spounge.
2 Arthritis  
3 Asthma Arm and Leg Stretch, Both Forward Bends, Cobra, Fish, Head Stand, Locust, Reclining Warrior, Shoulder stand. Alternate Leg Stretch, Mountain.
4 Bursitis Chest Expander, Cow Head Pose. Blade, Pendulum, Posture Clasp.
5 Backache  
6 Balance and Poise  
7 Breathlessness  
8 Common Cold  
9 Constipation  
10 Diabetes  
11 Digestion  
12 Displaced Disc  
13 Fatigue  
14 Flat Feet  
15 Gall Bladder  
16 Glands (endocrine, pituitary, pineal)  
17 Headache  
18 Heart Trouble  
19 Heels (calcaneal spurs or pain)  
20 Hernia Prevention Spider
21 High Blood Pressure  
22 Indigestion  
23 Insomnia  
24 Kidneys  
25 Lumbago Bow, Cobra, Locust, Plough, Sponge
26 Menstrual Disorders and Ovaries  
27 Obesity and Weight Control  
28 Palpitations  
29 Piles  
30 Prostates  
31 Rheumatism  
32 Sciatica  
33 Sexual Debility  
34 Sinus Headstand
35 Slimming  
36 Slipped Disc See Displaced Disc.
37 Tension