Yogasan


Om
Yogena chittasya padena vacham |
Malam sharirasya cha vaidyakena ||

Yopakarottam pravaram muninam |
Patanjalim pranjaliranato’smi ||

Abhahu purushakaram |
Sankha chakrasi dharinam ||

Sahasra shirasam shvetam |
Pranamami Patanjalim ||


Om Shaanti Shaanti Shaanti ||
yoga_collage.jpg


Guru Brahma Guru Vishnu
Guru Devo Maheshwara ||


Guru Sakshat Parabrahma
Tasmai Shree Guruvey Namaha ||




Om Asato Maa Sad-Gamaya |

Tamaso Maa Jyotir-Gamaya |
Mrtyor-Maa Amrtam Gamaya |

Om Shaanti Shaanti Shaanti
||




      Yoga is an important source of exercise and healthy activity millions join in and practice on a daily basis.
 In this web page, the effort is to show case the various asanas as pictorial reference how the pose looks like when it is complete. 


Reference Reading : YogaGyan | YogaMudra  | Comping up soon ->  YogaFor | YogaMore

General instructions:


-Consult with your doctor if you have any medical condition before practicing yoga.

-Morning time is bext to start. Stomach should be empty or atleast after 1-2 hours of food intake is good time. 
-All asanas should be done with calm and composed condition. Try not to elevate your heart bits.
-You should feel happy while practicing the asana's and it shouldnt be painful.
-Practicing the asanas on regularly at routine time will make you towards perfection and that should bring all benefits to you body and mind.


Suggested sequence of what to follow during yoga practice:

Sukshma Vyayam(Warmup) -> Asana's -> Pranayam -> Meditation


Start with sukshma vyayam(warm up) before starting asana practice. One set of Suyra Namaskar is also can be consider to warm up your body. Each asana can be practiced minimum 30 seconds and multiple repeatations until you get perfect postion of the asana(Purna sthiti).The longer you stay in purnasthiti is better for your health. Practice Pranayam after the asana proactice is over. Again activating your prana system and cooling down with meditation is best way to end the daily practice.

How much practice to do:

Depending upon how much time you can spend, it can be atleast 15 minutes to 45 minutes every day.


What to practice:

It depends upon how much you know about yoga. Beginner->Intermediate->Advance, level required respective duration as you learn and practice. e.g. for beginers can take warmup -> asanas -> pranayam each 5 minutes to start with and over period time you can extend various asana's and different types of pranayam. Plenty of informations are avaialable now days on internet now a days which can be reffered.There are many details not covered here hence suggested approach is to learn from a Guru (Yoga Teacher). There are many kriya's (couple of them listed below) required for body cleansing time to time before actual asana practice for the final outcome of yoga practice.

Reference Begginer level Asana's to practice: (2-4 time,10-30 seconds each)
Vajrasan, Ardha Pawanmuktasan, Ekpad Uttanasan, Supta Bhadrasan, Bhujangasan, Ardha Shalabhasan, Padhastasan, Trikonasan, Shawasan.

Reference Intermediate level Asana's to practice: (4 times or above,30 seconds each)
Vajrasan, Purna Pawanmuktasan, Bhujangasan, Purna Shalabhasan, Makarasan, Uttith Dwipadasan, Padhastasan, Trikonasan, Janushirshasan, Wakrasan, Halasan, Bhu-Naman Vajrasan, Viparit Karni, Pranayam, Shawasan.

Reference Advance level Asana's to practice: (4 times or above,30 seconds each)
Vajrasan, Purna Pawanmuktasan, Bhujangasan, Purna Shalabhasan, Dhanurasan, Makarasan, Tolangulasan, Halasan, Matsyendrasan, Trikonasan, Paschimottanasan, Bhu-Naman Vajrasan, Sarvangasan, Matsyasan, Parvatasan, Shirshasan, Shavasan, Uddyanbandh, Kapalbhati, Ujjayi, Shawasan.



List of Asanas and Pranayam

Standing Sitting Sitting Lying Using
Hand & Feet

Using
Head & Hand

Pranayam

Taadasan

Balasan

Konasan
Purvottanasan

Shithilasan

Tolasan

Shirishasan

Kapalbhati

Vajrasan

Marjarasan

Kukkutasan

Shavasan

Tolangulasan

UrdhvaPadmasan

Bhastrika

Garudasan

Vashishthasan

Sinhasana

Makarasan

Virasan

Sarwangasan

Suryabhedan

Padangushtasan

Marichayasan

Vrushasan

Pawanmuktasan

Mandukasan

Halasan

NadiShuddhi

Trikonasan

Parivrtta

Paschimottanasan

Parivrtta

Bhunaman
Vajrasan

Naukasan

Parshvakonasana,

Parivritta | Baddha

Vishwamitrasan

AnulomVilom

Mrudangasan

Adho/UrdhwMukh
Shwanasana

Yogamudrasan

Tolangulasan

SetuBhandhanasan

ViparitKarni


Natarajasan

Janushirsasan

Kapotanasan

Padangushtasan

Bakasan

Uttan Padasan

Jalandharband

Virbhadrasan
Virbhadrasan-III

Malasan

Bharadvajasan

Kapotanasan Adhomukh

Matsyasan
SuptaMatsyasan

Kakasan

Hansasan,
PadmaMayurasan

Mulabandh

Utkatasan
Utkat Konasan

Chaturanga
Dandasan


Phalak/Kumbhakasan

Kapotanasan ArdhaBheka

Bhekasan

Yashtikasan

Mayurasan
PadmaMayurasan

Hansasan

Mahabandh

Uddyanbandh

Santulanasan

Dandasan

Chandrasan

Viparit Matsyasan/
Supta Padmasan

Hanumanasan

Neck


Watayanasan

Bhadrasan/
Baddha Konasan

SuptaVirasan ,

Bhujangasan

Utthit Ekapadshirasan

Side Strech

Shitali

Parshvottanasan

AkarnaDhanurasan

Ushtrasan

Setubandha
Shirsasan

Uttamangasan

Rotation

Ujjayi

Dakshasan

Vajrasan

Gomukhasana

Shalabhasan

Utthit Dwihastabhujasan

Kriya


Ardhachandrasan

Sukhasan  

Wakrasan

Wartulasan

Chakrasan

Neti, Dhouti, Basti,
Tratak, Nauli, Kapalbhati

Sitkari

Tarasan ,

Uttanasan

SuptaBhadrasan

Bhunamanasan
Krounchasanasan

Katiasana, Sarpasan

Urdwa prasarit Ekpadasan Lymphnode
activation

Murcha, Plawini

Namaskarasan

Baddhapadmasan

Ardha
Matsyendrasan

Utthanpadasan/
Utthit Dwipadasan


JatharParivartanasan

Urdwasanyukta Padasan

Agnisar

Bhramari

Skandasan

Gorakshasan

Matsyendrasan

EkpadUttanpadasan

Bhujpidasan

Sinhmudra

Omkar

DwihastaPadasan Skandasanchalan2

Kurmasan , Supta

Padsanchalan/
SuptaMatsyendrasan

Prapadasan

Skandasanchalan

Meditation

General:  Surya Namaskar A, Surya Namaskar B, Chandra Namaskar, Yoga Namaskar


Note: Information published here is for reference purpose only. We recommend proper guidence should be taken from the trained authority for practicing these Aasana's. The purpose of these listing and grouping various Asana's on this page is for quick check  which visitor of this page can follow after proper learning/practicing. We wish you safe practice but we are not responsible for any damages accured by following this these practices.


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