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www.yoganataraja.com.br
FAMLIA DE SANAS
2PRODUZIDO POR:
Rua Frana Pinto, 176www.yogavilamariana.com.br
Fotos: Tatiana Silva e Tomaz Vello
Direo Tcnica: Instrutor Marcos TaccoliniModelos: Marcos Taccolini e Mara Salomo
Reviso: Profa. Fernanda Neis
3www.yoganataraja.com.br
SUMRIO DAS FAMLIAS
1 srya namaskra2 vrabhadra namaskra3 shavsana4 purnsana5 purnavajrsana6 sukhsana7 samnsana8 swstiksana9 siddhsana10 padmsana11 vrsana12 vajrsana13 idsana14 pingalsana15 sushumnsana16 bhadrsana17 rdwsana18 pdsana19 prathansana20 trishlsana21 vrikshsana22 ekapda rdhwsana23 vatyansana24 angushthsana25 natarjsana26 dhanursana27 jnrdhwa srshsana28 jnrdhwsana29 grudsana30 pakshsana31 pdaprasransana32 prasrana ekapdsana65 vamadvsana66 kapodsana67 vakrsana68 matsyndrsana69 updhansana70 kukkutsana
4SUMRIO DAS FAMLIAS
71 samakonsana72 gomukhsana73 prvatsana74 garbhsana75 yogsana76 krmsana77 hamssana78 udarsana79 bhujangsana80 sarpsana81 shalabhsana82 makarsana83 dolsana84 bhegsana85 chatuspdsana86 tripdsana87 bhupdsana88 vytksana89 banchsana90 simhsana91 mayrsana92 kksana93 bhukksana94 natapdsana95 chalansana96 katiksana97 ushtrsna98 natashra vajrsana99 gokarnsana100 viparta karanysana101 halsana102 sarvngsana103 viparta halsana104 matsysana105 grivsana106 srshsana107 vrishksana108 dhransana
5www.yoganataraja.com.br
1- srya namaskra
62- vrabhadra namaskra
(outro nome: vrabhadrsana)
7www.yoganataraja.com.br
uttara shavsana
3- shavsana
udara shavsana
mah shavsana
8ardha purnsanasukha purnsana
5- purnavajrsana
4- purnsana
rajas purnavajrsana
rja purnsana
9www.yoganataraja.com.br
montagem da posio
6- sukhsana 7- samnsana
rja sukhsana rja samnsana
8- swstiksana
rja swstiksana
rja siddhsana
9- siddhsana
executado sempre parao mesmo lado.
No tem polaridade.
10
10- padmsana 11- vrasana
rja padmsana(outro nome: kamalsana)
rja vrasana
12- vajrsana
rja vajrsana
14- pingalsana
rja idsana rja pingalsana
13- idsana
As mulheresexecutam
a polaridadeao contrrio.A perna deve
pressionar o trax.
11www.yoganataraja.com.br
15- sushumnsana
rja bhadrsanaardha bhadrsana
mah bhadrsana
16- bhadrsana
rja sushumnsana
12
17- rdhwsana
sukha rdhwsana
vajra rdhwsana
pdahasta rdhwsana
13www.yoganataraja.com.br
18- pdsana
19- prathansana
20-trishlsana
rja pdsana
rja prathansana
rja trishlsana
14
21- vrikshsana
ardha vrikshsana
mah vrikshsana
sukha vrikshsana
rja vrikshsana
15www.yoganataraja.com.br
24-angusthsana
utthita kapdaangusthsana
23- vatyansana
rja vatyansana
utthita dwapdaangusthsana
22- rdhwsana
rja kapda rdhwsana
16
25-natarjsana
ardha natarjsana
rja natarjsana
mah natarjsana
17www.yoganataraja.com.br
26-dhanursana
ardha dhanursana
rja dhanursana
mah dhanursana uttna dhanursana
18
utthita dhanursana
mah utthita dhanursana
26-dhanursana(continuao)
19www.yoganataraja.com.br
ardha rdhwa dhanursana
mah rdhwa dhanursana
rja rdhwa dhanursana
20
27-jnrdhwa shrshsana
ardha jnrdhwashrshsana
rja jnrdhwashrshsana
mah jnrdhwashrshsana
sukha jnrdhwashrshsana
21www.yoganataraja.com.br
rja grudsana
28-jnrdhwsana
vakra baddha jnrdhwsana
29-grudsana
22
mah pakshsanarja pakshsana
30-pakshsana
rja pakshsanaardha pakshsana
23www.yoganataraja.com.br
31-pdaprasransana
rdwa nirahastapdaprasransana
parshwapdaprasransana
rja pdaprasransana
24
rja rdhwa prasranakapdsana
32-prasrana kapdsana
ardha rdhwa prasranakapdsana
25www.yoganataraja.com.br
33-shrapdsana
34-dysana
rja shrapdsana
rja dysana
26
35-griva vartnsana
36-bhuvartnsana
griva vartnsana
bhuvartnsana
27www.yoganataraja.com.br
37-nitambsana
38-triknsana
rja nitambsana
rja triknsana
rja triknsana(outro nome: parivritta triknsana)
28
rja triknsana
rja triknsana
rja triknsana
rja triknsana
29www.yoganataraja.com.br
40-prishthaknsana
dwahasta ardhaprishthaknsana
dwahasta rjaprishthaknsana
39-prishthsana
dwahasta sukhaprishthsana
dwahasta ardhaprishthsana
30
42-shrangusthsana
ardha shrangusthsana
rja shrangusthsana
41-jnursana
rja jnursana
detalhe das mos
31www.yoganataraja.com.br
43-upavishtsana
rajas kahasta triknaupavishtsana
rajas nrahasta triknaupavishtsana
rajas triknaupavishtsana
32
ardha parighsana
rja parighsana
44-parighsana
33www.yoganataraja.com.br
45-hanumansana
rja hanumansana
rja jnushrsha hanumansana
mah jnushrsha hanumansana
34
46-prnsana
47-hastinsana
rja prnsana
rja hastinsana
montagem da posio: iniciar a torocom as palmas das mos estendidas
35www.yoganataraja.com.br
48-talsana
rja talsana
posies de mos
36
rja chakrsana
sukha chakrsana ardha chakrsana
49-chakrsana
37www.yoganataraja.com.br
mah chakrsana
uttna chakrsana
rja kandharsana
50- kandharsana
38
51-pdahastsana
sukha pdahastsana
ardha pdahastsana rja pdahastsana
mah pdahastsana
39www.yoganataraja.com.br
52- shaktysana
53-parshwttansana
mah shaktysana
ardha parshwttansana
rja parshwttansana kapada parshwttansana
rja parshwttansana
40
54-hastsana
pda utksana
kapada hastsana
rja utksana
55-utksana
41www.yoganataraja.com.br
56-manduksana
ardha mkrsana
58-llsana
sukhamanduksana
ardhamanduksana
rjamanduksana
rja mkrsana
57- mkrsana
sukha llsana
42
59-mrudandsana
supta mrudandsana
rdhwa mrudandsana
rja mrudandsana
parshwa mrudandsana
43www.yoganataraja.com.br
60-paschimttansana
sukha paschimttansana
ardha paschimttansana
rja paschimttansana
mah paschimttansana
44
61-upavishta knsana
sukhaupavishtaknsana
ardhaupavishtaknsana
rjaupavishtaknsana
mahupavishta knsana
baddhaupavishta knsana
45www.yoganataraja.com.br
62-vajrlysana
sukha vajrlysana
rja vajrlysana
mah vajrlysana
46
63-jnushrshsana
sukha jnushrshsana
ardha jnushrshsana
rja jnushrshsana
mah jnushrshsana
47www.yoganataraja.com.br
64-stambhsana
ardha kapada stambhsana
rja dwapada stambhsana
rja kapada stambhsana
48
65-vamadvsana
66-kapdsana
rja vamadvsana
pda kapdsana
pda kapdsana
ardha kapdsana
rjakapdsana
rdhwa rjakapdsana
49www.yoganataraja.com.br
68-matsyndrsana
67-vakrsana
rja vakrsana
pda vakrsana
mah matsyndrsana
rja matsyndrsana rja matsyndrsana
50
ardha updhansana
69-updhansana
70-kukkutsana
rja updhansana
mah updhansana
rja kukkutsana
51www.yoganataraja.com.br
72-gmukhsana
71-samaknsana
rdhwa samaknsana
mah rdhwasamaknsana
rja gmukhsana
52
75-ygsana
74-garbhsana
73-prvatsana
rja garbhsana vajra ygsana
ardha prvatsana rja prvatsana
53www.yoganataraja.com.br
76-krmsana
77-hamssana
78-udarsana
vajra krmsana
vajra hamssana
rajas udarsana
54
79-bhujngsana
ardha bhujngsana
rja bhujngsana
rdhwa utthita bhujngsana
55www.yoganataraja.com.br
kapada mah bhujngsana
rja sarpsana
80-sarpsana
mah bhujngsana
56
81-shalabhsana
ardha shalabhsana
sukha shalabhsana
rja shalabhsana mah shalabhsana
kapada shalabhsana
57www.yoganataraja.com.br
82-makarsana
rja makarsana
83-dlsana
rja dlsana
84-bhgsana
rja bhgsana
58
86-tripdsana
utthita tripdsana
85-chatuspdsana
utthita chatuspdsana
uttna chatuspdsana
59www.yoganataraja.com.br
87-bhupdsana
rja bhupdsana
sukha bhupdsana
ardha bhupdsana
60
88-vytksana
89-banchsana
rja vytksana
ardha banchsana rja banchsana
vajra simhsana
90-simhsana
61www.yoganataraja.com.br
92-mayursana
posies das mos nos mayursanas
sukha mayursana ardha mayursana
rja mayursana
62
92-kksana
rja kksana rdhwa utthita rjakksana
kapada kksana
parshwa kksana
63www.yoganataraja.com.br
baddha rja kksana
kna kksanamah
kksana
93-bhukksana
rja bhukksana
64
rja natapdsana
94-natapdsana
dwapda chalansana
kapda chalansana
95-chalansana
65www.yoganataraja.com.br
97-katiksana
rja katiksana
mah katiksana
sukha ushtrsana ardha ushtrsana rja ushtrsana
98-ushtrsana
66
98-natashira vajrsana
ardha natashira vajrsana rja natashira vajrsana
ardha natashira vajrsana rja natashira vajrsana
67www.yoganataraja.com.br
100-viparta karanysana
99-gkarnsana
rja gkarnsana
rja viparta karanysana
68
101-halsana
rja halsana
rja halsana
69www.yoganataraja.com.br
103-viparta halsana
102-sarvngsana
rja sarvngsana
rja viparta halsana
70
104-matsysana
ardha matsysana
rja matsysana(outro nome: padma matsysana)
rja matsysana(outro nome: padma matsysana)
71www.yoganataraja.com.br
mah shrshsana
105-grivsana
ardha shrshsana rja shrshsana
rja grivsana rja grivsana
106-shrshsana
72
107-vrishksana
sukha vrishksana sukha vrishksana
sukha vrishksana sukha vrishksana
73www.yoganataraja.com.br
ardhavrishksana
kapada rjavrishksana
dwahastavrishksana
108-dhransana
rja dhransana