Asanas help to develop strength, flexibility, will power, good health and stabilty and thus when practiced as a whole give a person a 'stable and unified strong personality'. General instructions before you start in this regime: -Consult with your doctor if you have any medical condition before practicing yoga. -Morning time is best to start. Stomach should be empty or atleast after 2 hours of food intake is good time. -All asanas should be done with calm and composed condition. -You should feel happy while practicing the asana's and it shouldnt be painful. -Practicing asanas regularly at routine time. Regular prctice will benefits your body, mind and overall lifestyle.
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 a days on internet 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. |
Standing | Sitting | Sitting | Lying | Using
Hand & Feet |
Using
Head & Hand |
Pranayam | |
Paschimottanasan
![]() Parivrtta ![]() |
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Chaturanga Dandasan ![]() Phalak/ Kumbhakasan ![]() |
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Bhadrasan/ Baddha Konasan ![]() |
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Ujjayi | |||||||
Kriya |
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Neti![]() ![]() Tratak ![]() ![]() ![]() |
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Urdwa prasarit Ekpadasan![]() |
Lymphnode
activation |
Murcha, Plawini |
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Utthanpadasan/ Utthit Dwipadasan ![]() JatharParivartanasan ![]() |
Agnisar/Vahnisara |
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Dwihasta Padasan ![]() |
Skanda Sanchalan2 ![]() |
Prapadasan![]() |
Meditation |
Note: Information published here is for reference purpose only. We recommend proper guidence should be taken from the trained authority for practicing these practices. The purpose of these listing/detailing here is for quick check. Visitor of this page can follow these practices after learning from trained teacher in this field. We have collected these information from various internet sources for selected practictioners reference only. |