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Hindi
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English
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1
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Namaskar/Namaste asana
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Greeting posture
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2
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Vrksasana
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Tree Posture, repeat on both sides
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3
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Ekapadaasana
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One foot stance, hold the toe of one foot, while extending the leg, keep balanced while trying to straighten both legs.
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4
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Khagaasana<1>
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Bird posture <1> - bend one knee, lift the foot toward buttocks, grasp hold of the foot with one hand (same side) & stretch the
opposite arm outward
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5
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Khagaasana<2>
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Flying Bird posture <2> - stand on one foot, stretch arm out to the side & up/down like bird.
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6
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Trikonasana
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Triangle posture- 90 degree foot position, hand to toe (same side) , the other arm overhead, lean into the pose
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7
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Tadaasana
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Palm tree posture - both arm stretched over head, fingers intertwined, stand on tip toes
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8
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Natragaasana
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Dance King posture - legs shoulder width apart, and arms outstretched keep hips firmly facing forward while turning upper half of the body
to one side, keeping arms straight
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9
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Vajaraasana
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stone/seated posture - (makes the body strong) - invokes earth respect
Sit back on the heels while resting the hands on the knees
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10
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Vajaraasana Guha Naman
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#9. + stretch arms & lean forward, forehead touches the ground
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11
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Supta Asana
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Zen Sleep posture - #9. + body fall back gently
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12
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Sukhaasana
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Happiness Posture - seated, fold one leg across the other
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13
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Siddhaasana
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- seated, bring left heel in toward groin, place right heel over the other thigh
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14
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Padmaasana
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Lotus posture -fold legs one over the other, hands hold a ball of light at the heart center or hands one on top of the other with both
thumbs touching at the navel.
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15
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Badhaasana
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Advanced Lotus - while seated in lotus posture, hold legs with hands from behind the body
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16
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Akarna Dhanurasana
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Bow & Arrow posture - seated with both legs straight, grasp hold of one foot, bending the knee to touch the ear with the foot, release
and repeat with the other leg
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17
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Half Fish posture - hold the body up side- ways with one arm, palm firmly planted both legs straight, the opposite arm extended over head
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18
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Duipaasana
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Slider posture - hold body with two arms in back of body, legs straight, stretch body, face upward
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19
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Cookdasana
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Chicken posture - fold one leg on the other & stand (Catcher style), palms touching at heart position or hands may touch the ground to
support the balance.
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20
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Tulaasana(1)
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scale posture(1) - fold one leg on the other & stand with hands like a scale,
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21
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Tulaasana(2)
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scale posture(2) -take the lotus posture, lift body with both arms
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22
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Titliasana
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Butterfly posture - seated with heels touching, stretch legs up & down
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23
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Simhagarjanasana
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Lion posture - fold legs and sit on both legs. Open mouth with tongue out.
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24
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Hastasana
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Bend one knee-place the foot on opposite thigh and stretch both arms up and bend forward, head to knee
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25
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Mandukuasana
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stomach exercises,
stand or sit on the heels- breathe out and lean forward, - using the fists to press navel/stomach area in
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26
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Standing or sitting on the heels - breathe out - lean forward - using the index finger to press Navel/stomach area
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27
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Standing or sitting on the heels - breathe out - lean forward - using the hands to hold & lift the stomach
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28
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Ustraasana
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Camel posture - kneeling, bend backwards, grasp the heels with the hands, press the body toward the ceiling & face upward
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29
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Uhaasana
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Catcher posture - squatting with feet in tip toe position , hold arms still, extending over the knees,
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30
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Gohmokuasana<1>
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One leg over the other & sit on the lower leg
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31
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Gohmokuasana<2>
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Sit on the left hip with right leg crossed over the left leg, on. Place both hands on the ground to the left, fully twisting the body to
the left and looking left. Repeat on opposite side
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32
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Gohmokuasana<3>
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#30 posture with arms holding legs.
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33
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Gohmokuasana<4>
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#30, inhale with fingers intertwined while stretching upward, palms facing down, breathe out.
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34
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Paschimotanasana
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- seated with legs outstretched, grasp hold of the toes & lean body forward
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35
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Janushiraasana
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- seated with one leg outstretched, opposite foot is placed on the outstretched thigh, heel touching the navel, lean the body forward head
to knee, grasp the foot
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36
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Bahrumachuranasana
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baby posture - lay down & move legs and hands like crying baby
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37
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Nadichalanasana(1)
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Cross the feet over each other and lay down on one side, open both arms widely and lay flat , change feet position and repeat
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38
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Nadichalanasana(2)
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Bend one leg & place over the other & do #37
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39
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Nadichalanasana(3)
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Lay on stomach, half Cobra posture with hands holding face, legs do cycling motion
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40
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Nadichalanasana(4) Purna Nadichalan asana
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Open legs straight, stretch arms, bend forward begin a rotating, hand to toe touching, alternate sides like body rotation.
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41
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Uttanpadasana <1>
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Lay down, stretch one leg up 30 degree & hold still; change sides
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42
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Uttanpadasana <2>
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Lay down, stretch both legs up 30 degree & hold still
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43
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Pawanamurtaasana
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Lay down, bend one knee & hold to the chest; change sides
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44
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Lay down, bend both knees & hold to the chest
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45
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#41 posture with body swing motion
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46
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Nokaasana
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Boat posture - Lay down, stretch both legs up 30 degree and arms to the body, make boat like shape and hold still
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47
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Agnisara Kriya asana
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Zen(Seiza) sit, breathe out & move stomach muscle back & forth
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48
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Nauli chalan kriya asana1-(only when stomach is empty)
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Stand up, breathe out, lean forward, & move stomach muscle back & forth
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49
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Nauli chalan kriya asana2-(only when stomach is empty)
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Stand up, breathe out, lean forward, & move stomach muscle to left
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50
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Nauli chalan kriya asana3-(only when stomach is empty)
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Stand up, breathe out, lean forward, & move stomach muscle to right
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51
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Nauli chalan kriya asana4-(only when stomach is empty)
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Stand up, breathe out, lean forward, & move stomach muscle to center
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52
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Nauli chalan kriya asana5-(only when stomach is empty)
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Stand up, breathe out, lean forward, & jiggle stomach muscle with both hands
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53
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Chakkiasana
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Mill/grinder posture - seated with both legs straight, hands & body move/ rotate like grinder
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54
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Sarpaasana<1>
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Cobra posture<1> - lay face down, hands placed beside body, hands under shoulders, press the hands into the ground to lift the chest
and shoulders, face to ceiling
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55
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Sarpaasana<2>
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Cobra posture <2> - #52 posture, use both hands to bring upper body up, hold a second & relax.
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56
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Dhanurasana
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Bow posture - lay face down, hold ankles with hands, bring body up, and look like a Bow.
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57
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Sarvangasana(1)
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Lay down on your back, pull legs up, use hand to support the legs, stand on shoulder, keep body straight
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58
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Sarvangasana(2)
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While in Sarvagasana (1) , change leg posture into Lotus, & bring down the body and sit on as Lotus
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59
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Srirsasana(1)
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Stand on forehead with hands supporting the head (Do only with the guidance of a teacher)
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60
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Srirsasana(2)
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Stand on top head with hands supporting
(Advanced poses should be done with the guidance of a qualified teacher)
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61
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Halasana
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Begin with Sarvangasana (1) posture, pull legs over the body and touch the ground. Hands stay on ground.
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62
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Shalbhasana
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Boat posture (2) －Lay face down, stretch arms and legs upward while pressing the center of the body into the ground
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63
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Half Bow posture - While in Shalbhasana bend the knee, use one hand to hold of the foot (same side) opposite arm is extended
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64
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Savaasana
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Lay on your back with palms facing upward, face relaxed
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65
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Pagchalanasana(1)
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Lay down, draw circles in the air with one leg at a time
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66
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Pagchalanasana(2)
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Lay down, draw circles in the air with both legs together
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