Classic Asanas (Main Yoga Postures)

Classic Asanas (Main Yoga Postures) For optimal health

1(a). Sarvaungasana • Shoulderstand • (all limbs posture) • 3 times • Up to 5 minutes each

1(b). Sarvaungasana • Shoulderstand (with lotus) • 3 times • Up to 5 minutes each

2. Matsyamudra • Fish Posture • 3 times • Half the time of Sarvaungasana (maximum 2.5 minutes each)

3. Matsyasana • Fish Posture (variation) • 3 times • 30 seconds each (1/2 minute)

4. Matsyendrasana • Spinal Twist • 4 rounds each side (right and left) • 30 seconds each side • (length = 4x2x30) • Do both right and left sides each round

5. Viirasana • Brave Posture • Good for meditation • Sustain for as long as possible or reasonable

6. Cakrasana • Wheel Posture • 4 times • 30 seconds each

7. Dhanurasana/Naokasana • Bow/Boat Posture • 8 times • 8 seconds each

8. Utkata Pashcimottanasana • Difficult Back-upwards Posture • 8 times • 8 seconds each

9. Halasana/Parvatasana • Plough/Mountain Posture • 3 times • Up to 5 minutes each

10. Shivasana • Lock (Shiva) Posture • 3 times • Up to 5 minutes each

11. Vajrasana • Thunder Pose • 4 times • 30 seconds each

12. Siddhasana • Perfect Pose • For meditation • Sustain for period of mediation practice

13. Baddha Padmasana • Bound Lotus Posture • 4 times • 30 seconds each

14. Kukkutasana • Cock Posture • 4 times • 30 seconds each

15. Gomukhasana • Cow Head Posture • 4 rounds (right and left sides) • 30 seconds each • length = 4x2x30

16. Mayurasana • Peacock Posture • 4 times • 30 seconds each

17. Kurmakasana • Tortoise Posture • 4 times • 30 seconds each

18. Sahaja Utkatasana • Simple Chair Posture • 4 times • 30 seconds each

19. Shalabhasana • Locust Posture • 4 times • 30 seconds each

20. Bhujaungasana • Cobra/Snake Posture • 8 times • 8 seconds each

21. Shashaungasana • Hare Posture • 8 times • 8 seconds each

22. Bhastrikasana • Bellows Posture • 8 rounds (right and left legs, then both) • 8 seconds each action (3 actions) • (8x3 = 24 positions)

23. Janushirasana • Head-to-knee Posture • 4 rounds • (left and right sides) • 8 seconds each • 4x2 = 8 positions

24. Arddhashivasana • Half Shiva (Lock) Posture • 4 times • 30 seconds each

25. Diirgha Pranam • Long Salutation Posture • (Half-tortoise Posture) • 8 times • 8 seconds each

26. Yogamudra / Yogasana • Yoga Posture • 8 times • 8 seconds each

27. Tuladandasana • Balance Posture • 4 rounds (left and right legs) • 30 seconds each • 8 poses altogether

28. Ustrasana • Camel Posture • 4 times • 30 seconds each

29. Utkata Kurmakasana • Difficult Tortoise Posture • 4 times • 30 seconds each

30. Jatila Utkatasana • Difficult Chair Posture • 4 times • 30 seconds each

31. Utkata Vajrasana • Difficult Thunder Posture • 3 times • 30 seconds each

32. Padahastasana • Arm-and-leg Posture • 8 rounds • 8 seconds each (first 3 actions) • then, quick down and up movement for last action

33. Shavasana • Corpse Pose • Up to 10 minutes • (good to do 2 minutes at least)

34. Padmasana • Lotus Pose • For meditation • Sustain as long as possible for period of the mediation

35. Karmasana • Action Posture • 4 rounds (both standing and kneeling) • 8 seconds each action (length = 4x8x8)

36. Jinanasana • Knowledge Posture • 4 rounds • (do left and right legs) • 30 seconds each • 8 poses altogether

37. Bhavasana • Ideation Posture • 4 rounds • 8 seconds each action (front, left, right, back) • (length = 4x8x4)

38. Granthimuktasana • Knot-loosening Posture • 4 rounds • (right and left legs) • 8 seconds each • 8 poses altogether

39. Garudasana • Bird Posture • 4 rounds • (left and right legs) • 30 seconds each • 8 poses altogether

Double Right-angle Posture • 4 rounds (left and right legs) • 8 seconds each • 8 poses altogether • 40. Dvisamakonasana

41. Tejasasana • Energy Posture • 3 times • 2 minutes each

42. Mandukasana • Frog Posture • Raise body, resting on palms • Skip forwards 3 times • Then, skip backwards 3 times • 3 rounds

Classic Asanas (Main Yoga Postures)