Yoga Asana Guide.pdf

Yoga Postures Step By Step

Table of Contents

Sl. No Sanskrit Name English Name Difficulty Page

1. Surya Î Namaskar

Sun Salutation

2. Akarna Î Dhanur - asana Shooting Bow Posture

3. Anjaneya Î asana

Salutation Pose

4. Ardha Chandra - asana Half Moon Posture

5. Ardha Î Matsyendra - asana Half Spinal Twist Posture

6. Baddha Kona Asana

Restrained angle Posture

7. Bala Asana

Child Posture

8. Chakra Asana

Wheel Posture

9. Dhanur - asana

Bow Posture

10. Ekapada - asana

One Legged Posture

11. Garuda Î asana

Half Spinal Twist Posture

12. Gomukha Î asana

Cow Face Posture

13. Hala - sana

Plough Posture

14. Hasta Î Pada Î angusta Hand Î foot big toe Pose

15. Matsya - asana

Fish Posture

16. Naga Î asana

Cobra Posture

17. Nataraja asana

King of the Dance Posture 3

18. Padma Î asana

Lotus Posture

19. Parivritta Î parshvakona Turned Side angle Posture 7

20. Pavana mukta asana

Wind Î releasing posture

21. Sarvanga Î asana

Shoulder stand posture

22. Shalabha Î asana

Locust Posture

23. Shava Î asana

Corpse Posture

24. Siddha - asana

Accomplished Posture

25. Simha Î asana

Lion Posture

26. Sirsha Î asana

Headstand Posture

27. Tada Î asana

Mountain Pose

28. Trikona Î asana

Triangle Pose

29. Ugra Î asana

Powerful Posture

30. Ushtra Î asana

Camel Posture

31. Vajra Î asana

Diamond Posture

32. Vira Î asana

Hero Posture

33. Vriksha Î asana

Tree Pose

34. Vrischika Î asana

Scorpion Pose

Yoga Postures Step-by-Step

1. The Sun salutation - Suryanamaskar

The Sanskrit word surya means sun. Namaskar is the

Hindi word for Namaste, from the root nam, to bow.

Namaskar means salutation, salute, greeting or

praise.

Pronunciation: soor-yee-ah-nahma-skar

Difficulty: (3)

STEP TWO:

Stand facing the direction of the

sun with both feet touching.

Bring the hands together, palm-

to-palm, at the heart.

Inhale and raise the arms upward. Slowly bend

backward, stretching arms above the head.

STEP THREE:

STEP FOUR:

Exhale slowly bending forward,

touching the earth with respect

until the hands are in line with

the feet, head touching knees.

Inhale and move the right leg back away from the

body in a wide backward step. Keep the hands

and feet firmly on the ground, with the left foot

between the hands. Raise the head.

STEP FIVE:

STEP SIX:

While exhaling, bring the

left foot together with the

right. Keep arms straight,

raise the hips and align the

head with the arms,

forming an upward arch.

Exhale and lower the body to the floor until the

the feet, knees, hands, chest, and forehead are

touching the ground.

STEP SEVEN:

STEP EIGHT:

Inhale and slowly raise

the head and bend

backward as much as

possible, bending the

spine to the maximum

(as in the naga-asana ).

While exhaling, bring the left foot together with

the right. Keep arms straight, raise the hips and

align the head with the arms, forming an upward

arch.

Posture: Surya-namaskar - Sun Salutation

Translation:

STEP ONE:

STEP NINE:

STEP TEN:

Inhale and move the right

leg back away from the

body in a wide backward

step. Keep the hands and

feet firmly on the ground,

with the left foot between

the hands. Raise the head.

Exhale slowly bending forward, touching the earth with

respect until the hands are in line with the feet, head

touching knees.

STEP ELEVEN:

STEP TWELVE:

Inhale and raise the arms

upward. Slowly bend

backward, stretching arms

above the head.

Stand facing the direction of the sun with both feet

touching. Bring the hands together, palm-to-palm, at the

heart.

2. Akarna-Dhanura-asana Î The Shooting Î bow - Pose

Posture: Akarna-dhanura-asana

The Shooting-bow Pose

Translation:

The Sanskrit word karna means ear and the prefix "a" means

near to or towards. Dhanur means bow-shaped, curved or bent.

The "bow" here referred to is a bow as in "bow and arrow."

Literally we could translate this as the near-the-ear bow

posture but because of the obvious appearance of the posture

we'll call it the shooting bow posture.

Pronunciation: ah-car-nah da-noor ah-sa-na

Difficulty: (6) Requires flexibility of hips and legs.

Instructions:

1. Sit on the floor with the legs together and extended straight out in front. Keep the back straight,

shoulders level and head straight. Place the hands, palms down, flat on top of the thighs then

inhale deeply.

2. Exhale and reach down and loop the forefinger of the right hand around the big toe of the right

foot and grasp the left foot with the left hand.

3. Inhale and pull the right foot back placing the big toe next to the right ear. Straighten the back

as much s possible and hold the posture for the duration of the inhale breath.

4. Exhale and return to the seated position of step #1 then repeat the posture on the opposite side.

"Having caught the toes of the feet with both hands and carried them to the ears by drawing the body like

a bow, it becomes Dhanura-asana."

The Hatha-Yoga-Pradipika I.27.

Comments:

While practicing this posture imagine yourself as an archer with the gaze focused on the target and the

arrow firmly yet gracefully being pulled back in the bow. Hold the posture steady as an archer would hold

the arrow aimed at its target. Return the foot to the floor gently. This simple technique will help cultivate

a focused and unwavering attention.

Variations:

Reverse the hands and feet so that that the right hand pulls the left foot to the left ear and vice versa. The

foot gets pulled under the outstretched arm.

3. Anjanaya-asana Î The Salutation Pose

Posture: Anjanaya-asana - The Salutation Pose

Translation: The Sanskrit word anjaneya means salutation or praise from

the root anj which means to honor, to celebrate, to anoint.

Pronunciation: Ahn-jah-nay-ah-sa-na

Difficulty: (7)

Instructions:

1. Sit comfortably in the vajra-asana (thunderbolt pose).

2. Kneel up on your knees until your back, buttocks and thighs are aligned.

3. Extend your left foot foward bending your left knee at about a 90 degree angle.

4. Place the palms of your hands together at the heart in the anjali-mudra.

5. Raise your arms stright up keeping the palms together while bending the head

backward and looking up.

6. Slowly bend backward stretching the arms backward and straightening out the right

leg. Hold this position for as long as comfortable while breathing gently through the

nostrils.

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: