Classic Asanas (Main Yoga Postures) - Ananda Marga · 2015-08-15 · • Yoga Posture • 8 times...

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 = 4x2x30)

• 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 = 4x2x30

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)(8x3 = 24 positions)

23. Janushirasana

• Head-to-knee Posture• 4 rounds (left and right sides)

• 8 seconds each4x2 = 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 = 4x8x8)

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 = 4x8x4)

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

• 8 poses altogether40. Dvisamakonasana

• Double Right-angle Posture

• 4 rounds (left and right legs)

• 8 seconds each

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