Yogasan

Om      Yoga is a science that focuses on improving not only physical health but also mental and spiritual well-being, which are the foundations of our life. 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. 
  
शरीरमाद्यं खलु धर्मसाधनम्|  (śarīramādyaṃ khalu dharmasādhanam).
This body is surely the foremost instrument of doing [good] deeds. Kalidasa in kumArasambhavam [5.33]
Reference Reading :YogaHome | YogaGyan | YogaMudra | YogaMore | YogaSutra | YogaAaharYogaFor | ShatKriya

Asanas (yoga poses) 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'.
स्थिरसुखमासनम् ॥४६॥   (sthira-sukham-āsanam ||46|| )
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 feel relaxed while performing the asana(Purna sthiti).The longer you stay in purna sthiti(final pose) is better for your health. Practice Pranayam after the asana practice. Activating your prana(vital enrgy) system and ending with pranayam/meditation is suggested best 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.
yoga_collage.jpg

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.

Popular Begginer level Asana's to practice: (2-4 time,10 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,20 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, Bhoo-Naman Vajrasan, Sarvangasan, Matsyasan, Parvatasan, Shirshasan, Shavasan, Uddyanbandh, Kapalbhati, Ujjayi, Shawasan.


This is just a reference example of asana's listed here. In reality one can choose what suits you best. As you become consistent and starts enjoying the benifits, you will try to learn on your own more and more hence its never ending and becomes part of your daily routine. Below are some of the details asana lists and relevant useful texts you may be intrested to look at.


List of Asanas (Yoga Postures) and Pranayam (Breath control Practice)
Standing Sitting Sitting Lying Using
Hand & Feet
Using
Head & Hand
Pranayam

Taadasan

Balasan

Purvottanasan

Shithilasan

Tolasan

Shirishasan

Kapalbhati

Utthitekpadasan

Virasan
Mandukasan

Kukkutasan

Shavasan

Tolangulasan
Uttamangasan

UrdhvaPadmasan

Bhastrika
Nasarga,Mukha

Garudasan

Vajrasan Vashishthasan

Sinhasana

Makarasan

Marjarasan

Sarwangasan

Suryabhedan
Chandrabhedan

Dandayam Janushirshasan

Paschim
Namaskarasana

VrushasanMarichayasan

Pawanmuktasan

Bhujasan
EkaHast

Halasan
Grivasan

NadiShuddhi

Trikonasan Parivrtta

Paschimottanasan
Parivrtta

Bhunaman
Vajrasan

Naukasan

Parshvakonasana,
Parivritta | Baddha

Vishwamitrasan

AnulomVilom
Chandra/Surya

Mrudangasan

Adho/Urdhwa
MukhShwanasana

Yogamudrasan
Mahamudra

Tolangulasan

SetuBhandhanasan
Parighasan

ViparitKarni

Mahabandh

Natarajasan

Janushirsasan

Kapotanasan

Padangushtasan

Bakasan

Uttan Padasan

Jalandharband

Virbhadrasan
Virbhadrasan-III

Malasan
Udar Karsanasan

Kapotanasan Adhomukh

Matsyasan

Kakasan,

Ashtavakrasan

Mulabandh

Utkatasan
Utkat Konasan

Hanumanasan

Kapotanasan ArdhaBheka
Bhekasan

Yashtikasan

Mayurasan
PadmaMayurasan
Hansasan

Naman
Pranamasan

Uddiyanbandh

Santulanasan
Ashwanasan

Dandasan

Chandrasan

Viparit Matsyasan/
Supta Padmasan

Chaturanga
Dandasan

SuptaKonasan

Udgeeth

Vatayanasan

Bhadrasan/
Baddha Konasan

SuptaVirasan ,

Bhujangasan Bhujangasan-3

Utthit
Ekapadshirasan

Side Strech

Shitali

Parshvottanasan

Akarna
Dhanurasan

Ushtrasan

Setubandha
Shirsasan

Shirsha Padangushthasan

Rotation

Shitkari
Sadanta

HastaUttanasana

Vajrasan

Gomukhasana

Shalabhasan

Utthit Dwihastabhujasan

Kriya

Pranav

Dandayam
Dhanurasan

Sukhasan  

Wakrasan

Vartulasan
SuptaBhadrasan

Chakrasan
Ashtavakrasan

Neti, Dhouti, Basti,
Tratak, Nauli, Kapalbhati

Ujjayi

Tarasan , Uttanasan

Upavishatha
Konasan

Bhunamanasan
Krounchasanasan

Katiasana
Sarpasan

Phalak/ Kumbhakasan
Ekapada Galvasana

Lymphnode
activation,
Murcha, Plawini

Bhramari

Namaskarasan

Baddha
padmasan

Ardha
Matsyendrasan

Utthanpadasan/
Utthit Dwipadasan

Urdwasanyukta Padasan

Agnisar/VahnisaraVarisar, Vatasara

Omkar

Urdwa prasarit Ekpadasan

Gorakshasan

Matsyendrasan

EkpadUttanpadasan

Bhujpidasan
Prapadasan

Sinhmudra TiryakBhujangasan

Pratyahar

Dwihasta
Padasan
Bharadvajasan

Kurmasan
Supta Kurmasan

Padsanchalan/
Markatasan
SuptaMatsyendrasan

Ardhachandrasan
Chapasan

Kapal/Karna Randhra Dhauti

Dhyan
Dharana
Urdwa
AkarnaDanurasan
Skand
Sanchalan2
Skanda
sanchalan
Jathar
Parivartanasan
EkPada Kaundinyasan Shankha Praksalan Samadhi

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


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. 

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