Post on 12-Jun-2020
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 each4x2 = 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
• 8 poses altogether40. Dvisamakonasana
• Double Right-angle Posture
• 4 rounds (left and right legs)
• 8 seconds each
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