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12 Basic Asanas

This document provides instructions and illustrations for 12 yoga asanas or poses: 1. Sun Salutation 2. Downward Facing Dog 3. Plank 4. High Plank 5. Cobra 6. Downward Facing Dog 7. Upward Facing Dog 8. High Plank 9. Downward Facing Dog 10. Cobra 11. Upward Facing Dog 12. Corpse Pose It recommends practicing the asanas slowly and relaxing between poses to avoid fatigue.

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1K views

12 Basic Asanas

This document provides instructions and illustrations for 12 yoga asanas or poses: 1. Sun Salutation 2. Downward Facing Dog 3. Plank 4. High Plank 5. Cobra 6. Downward Facing Dog 7. Upward Facing Dog 8. High Plank 9. Downward Facing Dog 10. Cobra 11. Upward Facing Dog 12. Corpse Pose It recommends practicing the asanas slowly and relaxing between poses to avoid fatigue.

Uploaded by

pedda60
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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36

YOGA ASANA CHART


Yoga Asan
Exhale, palms together.
Inhale, stretch
the right leg back,
place the knee on
the floor, keep the
chin up.
Retain the breath, keep the
body in a straight line, hips
parallel to the floor.
Exhale, push the hips up, and push
the head in towards the knees.
Inhale, stretch the right leg forward
and place the foot in line with the
hands, keep the left knee on the
ground and the chin up.
Inhale, stretch up and
back keeping the arms
and legs straight.
Exhale, bring the left
foot forward so both
feet are together, keep
the head touching
the knees
Exhale, bend forward and
place the hands by the side
of the feet, head touching
the knees.
Swami Sivananda
(18871963)
5
6
8
12
Sun
Salutation
Surya Namaskar
Repeat 12 times
4
Sivananda Yoga Vedanta Centres
www.sivananda.org www.sivananda.eu
Heal th i s weal th, peace of mi nd i s hap
Swami Vishnudev
Inhale, lift the head and chest, keep the
hips on the floor, the feet together
and the arms slightly bent.
Exhale, drop the knees chest
and forehead to the floor.
3
1
2
10
9
7
Inhale, stretch up and back
keeping the arms and
legs straight.
Exhale and place the arms by
the side. For the next round, in
position 4 stretch the left leg
back first. (Alternate the legs
for each round).
11
37
YOGA ASANA CHART
Swami Vishnudevananda
(19271993)
Headstand
Sirshasana
Plough
Halasana
Final Relaxation
Savasana
Shoulderstand
Sarvangasana
Fish
Matsyasan
Sitting Forward Bend
Paschimothanasana
Cobra
Bhujangasana
Half Locust
Ardha Salabhasana
Full Locust
Salabhasana
Bow
Dhanurasana
Half Spinal Twist
Ardha Matsyendrasana
Crow
Kakasana
Peacock
Mayurasana
Standing Forward bend
Pada Hasthasana
Triangle
Trikonasana
Practice in the morning or evening before meals.
Begin with the Sun Salutation. Synchronise the breath with each movement.
The asanas should be practiced slowly and in a relaxed manner.
Between asanas, relax with six to eight deep breaths in the Corpse pose
to avoid fatigue.
Concentrate your thoughts on each asana and try not to let your mind wander.
After completion of the asanas relax for 10 minutes in the Corpse pose.
1 2 3 4
5 6 7
a
7
b
8
9 10a
10b 11 12
ana Chart
i nd i s happi ness, Yoga shows the way.
Vishnudevananda

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