What is Yoga, and what are asanas?
Yoga has its origins in ancient India. It is a practice of unifying mind, body, and spirit to attain a state of permanent peace. In modern times, however, yoga’s physical poses have been found to alleviate health problems, reduce stress, stretch the spine, and become part of a complete exercise program and physical therapy routine. Asanas are physical exercises or postures associated with the practice of yoga.
Some of the basic yoga poses are listed below. Some of them work in several areas, so don’t be surprised if you see them in several asana groups.
Standing Asanas
Downward Facing Dog (Adho Mukha Svanasana)
Mountain Pose (Tadasana): This is the usual starting position for most standing asanas.
Warrior Pose (Virabhadra)
Chair Pose (Utkatasana)
Extended Triangle Pose (Utthita Hasta Padangustasana)
Eagle Pose (Garudasana)
Low Lunge (Anjaneyasana)
Standing Half Forward Bend (Ardha Uttasana)
Upward Salute (Urdhva Hastasana)
Seated Asanas
Bound Angle Pose (Baddha Konasana)
Easy Pose (Sukhasana)
Bharadvaja’s Twist (Bhaharadvajasana)
Cow Face Pose (Gomukhasana)
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Hero Pose (Virasana)
Lotus Pose (Padmasana)
Head to Knee Forward Bend (Janu Sirasana)
Staff Pose (Dandasana)
Noose Pose (Pasasana)
Marichi’s Pose (Marichyasana)
Wide Angle Seated Forward Bend (Upavistha Konasana)
Forward Bends
Big Toe Pose (Padangusthasana)
Child Pose (Balasana)
Standing Forward Bend (Uttanasana)
Standing Half Forward Bend (Ardha Uttanasana)
Happy Baby Pose (Ananda Balasana)
Extended Puppy Pose (Uttana Shishosana)
Seated Forward Bend (Paschimottanasana)
Wide Legged Forward Bend (Prasarita Padottanasana)
Backbends
Bow Pose (Dhanurasana)
Camel Pose (Ustrasana)
Cow Pose (Bitilasana)
Bridge Pose (Setu Bandha Sarvangasana)
Cobra Pose (Bhujangasana)
Half Frog Pose (Ardha Bhekasana)
Upward Bow (Urdhva Dhanurasana)
Upward Facing Dog (Urdhva Mukha Svanasana)
Locust Pose (Salabhasana)
Fish Pose (Matsyasana)
Feathered Peacock Pose (Pincha Mayurasana)
King Pigeon Pose (Kapotasana)
Arm Balance Poses
Four Limbed Staff Pose (Chaturanga Dandasana)
Plank Pose
Dolphin Plank Pose
Side Plank Pose (Vasisthasana)
Upward Plank Pose (Purvottanasana)
Crane Pose (Bakasana)
Side Crane Pose (Parsva Bakasana)
Scale Pose (Tolasana)
Firefly Pose (Tittibhasana)
Peacock Pose (Mayurasna)
Feathered Peacock Pose (Pincha Mayurasana)
Shoulder Pressing Pose (Bhujapidasana)
Wild Thing (Camatkarasana)
Core Poses
Plank Pose
Dolphin Plank Pose
Dolphin Pose
Crane Pose (Bakasana)
Cat Pose (Marjarasana)
Full Boat Pose (Paripurna Navasana)
Shoulder Pressing Pose (Bhujapidasana)
Happy Baby Pose (Ananda Balasana)
Side Reclining Leg Lift (Anantasana)
Inverted Poses
Plow Pose (Halasana)
Handstand (Adho Mukha Vrksasana)
Supported Headstand (Salamba Sirsasana)
Supported Shoulderstand (Salamba Sarvangasana)
Feathered Peacock Pose (Pincha Mayurasana)
And after you have gone through all the asanas, you must never forget to also include the restful, restorative poses. These will relax your muscles and your mind.
Other Yoga Postures include;
Child’s Pose (Balasana)
Corpse Pose (Savasana)
Reclining Hero Pose (Supta Virasana)
Legs Up The Wall Pose (Viparita Karani)
Reclining Bound Angle Pose (Supta Baddha Konasana)
Reclining Big Toe Pose (Supta Padangusthasana)