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