List of asanas

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Padmāsana, lotus pose, used for meditation. Gilt bronze statue of Bodhisattva Manjusri and Prajnaparamita, Nepal, c. 1575

An Āsana is a hatha yoga posture; the term is derived from the Sanskrit word for 'seat'. While many of the oldest mentioned asanas are indeed seated postures for meditation, asanas may be standing, seated, arm-balances, twists, inversions, or reclining in prone or supine positions. The asanas have been given a variety of English names by competing schools of yoga.[1]

Affixes[edit]

Variations on the basic asanas are indicated by the following Sanskrit affixes:

English Sanskrit Meaning
Adho अधो downward
Ardha अर्ध half
Bandha बंध lock[ed], caught
Dvī द्वि two
Eka एक one, single
Parivṛtta परिवृत्त revolved, twisted
Supta सुप्त supine, reclining
Tulā तुला balance
Upaviṣṭha उपविष्ठ seated
Ubhaya उभय both, together
Ūrdhva ऊर्ध्व upward
Utthita उत्थित extended

Asanas[edit]

International Alphabet of Sanskrit Transliteration Sanskrit English Classification Suitable for
meditation
Image
Adho Mukha Śvānāsana[2] अधोमुखश्वानासन Downward-Facing Dog Standing
Ado-muka-shvanasana.jpg
Adho Mukha Vṛkṣāsana[3] अधोमुखवृक्षासन Downward-Facing Tree, full arm balance, handstand Balancing
Ākarṇa Dhanurāsana[4] आकर्णधनुरासन Shooting bow, Bow and arrow, Archer Sitting
Akarna Dhanurasana.jpg
Anantāsana[5] अनन्तासन Ananta's pose Reclining
Aṅjaneyāsana[6] अञ्जनेयासन Honorable, Crescent Moon Standing
Variation with arms down
Ardha Candrāsana[7] अर्धचन्द्रासन Half moon Standing
Ardha-Chandrasana Yoga-Asana Nina-Mel.jpg
Ardha Matsyendrāsana[8] अर्धमत्स्येन्द्रासन Half Lord of the Fishes Twisting
Ardha Matyendrasana - Half Lord of the Fishes Pose - Bound Arm Variation.jpg
Ardha Navāsana[9] अर्धनवासन Half boat Sitting
Ardha Padmāsana[10] अर्धपद्मासन Half lotus Sitting Meditation[10]
Aṣṭāvakrāsana[11] अष्टावक्रासन Aṣṭāvakra's pose, Eight-angled Balancing
Astavakrasana.jpg
Baddha Gomukhāsana[12] बद्धगोमुखासन Bound cow-faced Sitting
Baddha Gomukhasana Dr Igor Popov.jpg
Baddha Koṇāsana[13] बद्धकोणासन Bound angle, Cobbler's pose Sitting
Baddha Konasana...jpg
Bakāsana[14] or Kakāsana[15] बकासन, ककासन Crane or Crow Balancing
Bakasana Yoga-Asana Nina-Mel.jpg
Bālāsana[16] बालासन Child Sitting
Balasana.JPG
Bharadvājāsana[17] भरद्वाजासन Bharadvaja's twist Twisting
Bharadvajasana1 (cropped).JPG
Bhekāsana[18] भेकासन Frog Backbend
Bhujaṅgāsana[19] भुजङ्गासन Cobra Backbend
Bhujangasana Yoga-Asana Nina-Mel.jpg
Bhujapīḍāsana[20] भुजपीडासन Arm-pressing posture Balancing
Bhujapidasana Yoga-Asana Nina-Mel.jpg
Biḍālāsana[21] बिडालासन Cat Kneeling
Caturaṅga Daṇḍāsana[22] चतुरङ्गदण्डासन Four-Limbed Staff Reclining, prone
Chaturanga-Dandasana low Yoga-Asana Nina-Mel.jpg
Chakrāsana or Ūrdhva Dhanurāsana[23] चक्रासन or ऊर्ध्वधनुरासन Wheel or upward bow Backbend
Chakrasana Yoga-Asana Nina-Mel.jpg
Daṇḍāsana[24] दण्डासन Staff Sitting
Dandasana yoga posture.jpg
Dhanurāsana[25] धनुरासन Bow Backbend
Dhanurasana Yoga-Asana Nina-Mel.jpg
Dvi Pāda Viparīta Daṇḍāsana[26] द्विपदविपरीतदण्डासन Two-Legged Inverted Staff Backbend
Dwi Pada Viparita Dandasana.jpg
Garbhāsana[27] गर्भासन Fetus Sitting
Garbhasana.jpg
Garuḍāsana[28] गरुडासन Eagle Standing
Garudasana Yoga-Asana Nina-Mel.jpg
Gomukhāsana[29] गोमुखासन Cow-faced Sitting
Gomukhasana Yoga-Asana Nina-Mel.jpg
Halāsana[30] हलासन Plough Inversion
Halasana.jpg
Hanumanāsana[31] हनुमनासन Lord Hanuman Leg Stretch
Hanumanasana - Hanuman's Posture - in Diagonal View.jpg
Jānu Śīrṣāsana[32] जानुशीर्षासन Head-to-Knee Forward Bend Forward Bend
Janusirsasana Yoga-Asana Nina-Mel.jpg
Kapotāsana[33] कपोतासन Pigeon Backbend
Karṇa Pīḍāsana[34] कर्णपीडासन Ear-pressing Inversion
Karnapidasana.jpg
Kauṇḍiṇyāsana[35] कौण्डिन्यसन Kaundinya's pose Balancing
Mr-yoga-two-legged-koundinya.jpg
Krauñcāsana[36] क्रौञ्चासन Heron Sitting
Kukkuṭāsana[37] कुक्कुटासन Cockerel Balancing
Yoga shaktipat kukkutasana by alexey baykov.jpg
Kūrmāsana[38][39] कूर्मासन Tortoise Sitting forward bend
Kūrmāsana - Tortoise Pose with Hands Facing Back.jpg
Lolāsana[40] लोलासन Pendant Balancing
Mr-yoga-pendant pose.jpg
Mahāmudrā[41] महामुद्रा The great seal Forward Bend
Makarāsana[42] मकरासन Crocodile Prone
Makarasana Asana (Crocodile Posture).jpg
Mālāsana[43] मालासन Garland Standing
Matsyāsana[44] मत्स्यासन Fish Supine backbend
Matsyasana Yoga-Asana Nina-Mel.jpg
Matsyendrāsana[45] मत्स्येन्द्रासन Lord of the Fishes Twisting
Mayūrāsana[46] मयूरासन Peacock Balancing
Peacock pose.jpg
Naṭarājāsana[47] नटराजासन Dancer or Lord of the Dance Backbend
Natarajasana Yoga-Asana Nina-Mel.jpg
Nāvāsana,
Paripūrṇa Nāvāsana
[48]
नावासन,
परिपूर्णनावासन
Boat,
Full Boat
Sitting
Paripurna-Navasana Yoga-Asana Nina-Mel.jpg
Padma Mayūrāsana[49] पद्ममयूरासन Peacock with legs in lotus Balancing
Urdhva padmasana.jpg
Padmāsana[50] पद्मासन Lotus Sitting Meditation[51]
Tanumânasî en Meditacion Loto Padmasana.JPG
Parighāsana[52] परिघासन Gate Standing
Pārśvottanāsana[53] पार्श्वोत्तनासन Intense side stretch Standing
Parshvottanasana.jpg
Pāśāsana[54] पाशासन Noose Twisting
Pasasana Yoga-Asana Nina-Mel.jpg
Paścimottānāsana[55] पश्चिमोत्तानासन Extension of the posterior (western) part of the body Forward Bend
Paschimotanasana Yoga-Asana Nina-Mel.jpg
Piñcha Mayūrāsana[56] पिञ्चमयूरासन Feathered Peacock Balancing
Prasārita Pādottānāsana[57] प्रसारितपादोत्तानासन Wide Stance Forward Bend Standing
Rājakapotāsana[58] राजकपोतासन King Pigeon Backbend
Yoga shaktipat rajakapotasana by alexey baykov.jpg
Śalabhāsana[59] शलभासन Locust Backbend
Salabhasana Yoga-Asana Nina-Mel.jpg
Sālamba Sarvāṅgāsana I[60] सालम्बसर्वाङ्गासन Shoulder Stand Inversion
Sarvangasana.jpg
Sālamba Śīrṣāsana[61] सालम्बशीर्षासन Supported Headstand Inversion
Shirshasana.jpg
Samakoṇāsana[62] समकोणासन Straight angle, Right angle Sitting
Śaśakāsana[63] शशकासन Rabbit, Hare, or Moon Inversion
Rabbit pose.jpg
Śavāsana[64] शवासन Corpse Resting
Shavasana.jpg
Setu Bandha Sarvāṅgāsana[65] सेतुबन्धसर्वाङ्गासन Shoulder supported bridge Backbend
Siddhāsana (men), Siddha yoni āsana (women)[66] सिद्धासन Accomplished, of a siddha Sitting Meditation[66]
Sidhasana.JPG
Siṁhāsana[67] सिंहासन Lion Sitting Meditation[67]
Simhasana Yoga-Asana Nina-Mel.jpg
Sukhāsana[68] सुखासन Auspicious (Easy) Sitting Meditation[69]
Sukkasana.jpg
Supta baddha koṇāsana[70] सुप्तभद्धकोणासन Reclining Bound Angle Resting
Mr-yoga-reclined-bound-angle.jpg
Supta Koṇāsana[71] सुप्तकोणासन Reclined Angle Inversion
Supta Pādāṅguṣṭhāsana[72] सुप्तपादाङ्गुष्ठासन Big toe supine Supine
Ardha maerudhandaasana.jpg
Supta Vajrāsana[73] सुप्तवज्रासन Reclined Thunderbolt Supine
Supta Vīrāsana[74] सुप्तवीरासन Reclining Hero Resting (Visrana Karaka Asana)
Supta-Virasana Yoga-Asana Nina-Mel.jpg
Surya Namaskār[75][76] सुर्यनमस्कारासन Sun Salutation (sequence of 12 asanas) Standing
1Pranamasana.JPG
Svastikāsana [77] स्वस्तिकसन Auspicious Sitting Meditation[77]
Tāḍāsana[78] ताडासन Mountain Standing
Tadasana - Yoga Art and Science.jpg
Trikoṇāsana[79] त्रिकोणासन Triangle Standing
Trikonasana Yoga-Asana Nina-Mel.jpg
Tulāsana[80] तुलासन Balance / Scales Balancing
Mr-yoga-scales-pose.jpg
Upaviṣṭa Koṇāsana[81] उपविष्टकोणासन Open Angle Sitting
Mr-yoga-seated-angle-pose.jpg
Ūrdhva Dhanurāsana[82] ऊर्ध्वधनुरासन Upwards-facing bow Backbend
Chakrasana Yoga-Asana Nina-Mel.jpg
Ūrdhva Hāstāsana[83] ऊर्ध्व हास्तासन Upwards hands Standing
Jan 11 surya asanas 002 - Urdhva Vrikshasana Straight.JPG
Ūrdhva Mukha Śvānāsana[84] ऊर्ध्वमुखश्वानासन Upward-Facing Dog Backbend
Upward-facing dog pose.jpg
Uṣṭrāsana[85] उष्ट्रासन Camel Backbend
Ustrasana Yoga-Asana Nina-Mel.jpg
Utkaṭāsana[86] उत्कटासन Awkward or Powerful Standing
Utkatasana Yoga-Asana Nina-Mel.jpg
Uttanapadasana or Utthanpadasana [87] उत्तानापदासन Raised legs Reclining
Uttānāsana[88] उत्तानासन Standing Forward Bend Standing
Uttanasana.jpg
Utthita hastapādāṅguṣṭhāsana[89] उत्थित हस्तपादाङ्गुष्ठासन Standing Big Toe Hold (I: leg to the side; II: leg to the front[89]) Standing
Utthita-Hasta-Padangusthasana Yoga-Asana Nina-Mel.jpg
Utthita-pārśvakoṇāsana[90] उत्थितपार्श्वकोणासन Extended Side Angle Standing
Utthita-Parshvakonasana Yoga-Asana Nina-Mel.jpg
Vajrāsana[91] वज्रासन Thunderbolt Sitting Meditation[92]
Vajrasana.jpg
Vasiṣṭhāsana[93] वसिष्ठासन Vasishta's pose or side plank Balancing
Yoga PLank.jpg
Viparītakaraṇi[94] विपरीतकरणि Inverted practice or legs up the wall Inversion, resting
Viparita-Karani Yoga-Asana Nina-Mel.jpg
Viparita Virabhadrasana[95] विपरीतवीरभद्रासन Reversed Warrior (a 20th century innovation) Standing
Reverse warrior pose.jpg
Vīrabhadrāsana I[96] वीरभद्रासन Warrior I Standing
Virabhadrasana I - Warrior Pose I.jpg
Vīrabhadrāsana II[97] वीरभद्रासन II Warrior II Standing
Warrior II.jpg
Vīrabhadrāsana III[98] वीरभद्रासन III Warrior III Standing
Tuladandasana.jpg
Vīrāsana,[99] Dhyana Vīrāsana[100] वीरासन, ध्यानवीरासन Hero Sitting Meditation[100][101]
Virasana Yoga-Asana Nina-Mel.jpg
Vṛkṣāsana[102] वृक्षासन Tree Standing
Vriksasana Yoga-Asana Nina-Mel.jpg
Vṛścikāsana[103] वृश्चिकासन Scorpion Backbend
Variant with one leg bent

See also[edit]

References[edit]

  1. ^ Murugan, 2012
  2. ^ Mehta, 1990 p. 147
  3. ^ Sivananda, 1983 p. 142
  4. ^ Satyananda 1996, p. 137
  5. ^ Mehta, 1990 p. 87
  6. ^ Sivananda, 1983 p. 132
  7. ^ Mehta, 1990 p. 30
  8. ^ Mehta, 1990 p. 74
  9. ^ Mehta, 1990 p. 58
  10. ^ a b Satyananda 1996, p. 97
  11. ^ Mehta, 1990 p. 128
  12. ^ Satyananda 1996, p. 225
  13. ^ Mehta, 1990 p. 57
  14. ^ Mehta, 1990 p. 130
  15. ^ Sivananda, 1983 p. 60
  16. ^ Sivananda, 1983 p. 39
  17. ^ Mehta, 1990 p. 77
  18. ^ Mehta, 1990 p. 86
  19. ^ Mehta, 1990 p. 93
  20. ^ Mehta, 1990 p. 129
  21. ^ Sivananda, 1983 p. 166
  22. ^ Mehta, 1990 p. 89
  23. ^ Mehta, 1990 pp. 138–141
  24. ^ Mehta, 1990 p. 52
  25. ^ Mehta, 1990 p. 94
  26. ^ Mehta, 1990 p. 142
  27. ^ Sivananda, 1983 pp. 136–137
  28. ^ Mehta, 1990 p. 46
  29. ^ Mehta, 1990 p. 56
  30. ^ Mehta, 1990 p. 110
  31. ^ Satyananda 1996, p. 340
  32. ^ Mehta, 1990 p. 59
  33. ^ Mehta, 1990 p. 144
  34. ^ Mehta, 1990 p. 112
  35. ^ Iyengar, 1979 p. 276
  36. ^ Mehta, 1990 p. 62
  37. ^ Sivananda, 1983 pp. 136–137
  38. ^ Mehta, 1990 p. 68
  39. ^ Sivananda, 1983 p. 120
  40. ^ Mehta, 1990 p. 124
  41. ^ Satyananda 1996, p. 462
  42. ^ Satyananda 1996, p. 90
  43. ^ Iyengar, 1979 pp. 262-266
  44. ^ Mehta, 1990 p. 83
  45. ^ Satyananda 1996, p. 326
  46. ^ Sivananda, 1983 p. 142
  47. ^ Sivananda, 1983 p. 149
  48. ^ Mehta, 1990 p. 58
  49. ^ Satyananda 1996, p. 339
  50. ^ Mehta, 1990 p. 54
  51. ^ Satyananda 1996, p. 98
  52. ^ Mehta, 1990 p. 48
  53. ^ Mehta, 1990 p. 40
  54. ^ (no byline) (28 August 2007). "Noose Pose". Yoga Journal. Retrieved 11 November 2018.
  55. ^ Mehta, 1990 p. 64
  56. ^ Mehta, 1990 p. 97
  57. ^ Mehta, 1990 p. 42
  58. ^ Mehta, 1990 p. 143
  59. ^ Mehta, 1990 p. 92
  60. ^ Mehta, 1990 pp. 111–115
  61. ^ Mehta, 1990 p. 98
  62. ^ Satyananda 1996, p. 149
  63. ^ Satyananda 1996, p. 123
  64. ^ Mehta, 1990 p. 150
  65. ^ Mehta, 1990 pp. 116, 120–121
  66. ^ a b Satyananda 1996, pp. 100–103
  67. ^ a b Satyananda 1996, pp. 106–107
  68. ^ Mehta, 1990 p. 53
  69. ^ Satyananda 1996, p. 96
  70. ^ Rosen, Richard (28 August 2007). "Reclining Bound Angle Pose". Yoga Journal. A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.
  71. ^ Mehta, 1990 p. 113
  72. ^ Mehta, 1990 p. 88
  73. ^ Satyananda 1996, p. 133
  74. ^ Mehta, 1990 p. 82
  75. ^ Mehta, 1990 pp. 146–147
  76. ^ Sivananda, 1983 pp. 34–35
  77. ^ a b Satyananda 1996, pp. 103–104
  78. ^ Mehta, 1990 p. 18
  79. ^ Mehta, 1990 p. 22
  80. ^ Ezraty, Maty (2002). "Asana". Yoga Journal (January/February): 116–128.
  81. ^ Mehta, 1990 p. 65
  82. ^ Mehta, 1990 p. 138
  83. ^ Mehta, 1990 p. 19
  84. ^ Mehta, 1990 p. 91
  85. ^ Mehta, 1990 pp. 134–135
  86. ^ Mehta, 1990 p. 47
  87. ^ Satyananda 1996, p. 47
  88. ^ Mehta, 1990 p. 44
  89. ^ a b Mehta, 1990 p. 20
  90. ^ Mehta, 1990 p. 24
  91. ^ Satyananda 1996, p. 109
  92. ^ "Sitting Postures for Pranayama and Meditation". Yoga In Daily Life. Retrieved 16 November 2018.
  93. ^ Mehta, 1990 pp. 126–127
  94. ^ Mehta, 1990 p. 122
  95. ^ McCrary, Meagan (15 July 2015). "#YJ40: 10 Poses Younger Than Yoga Journal". Yoga Journal. Reverse Warrior | You won't find this playful variation of Warrior II Pose in Light on Yoga.
  96. ^ Mehta, 1990 p. 26
  97. ^ Mehta, 1990 p. 28
  98. ^ Mehta, 1990 p. 32
  99. ^ Mehta, 1990 p. 50
  100. ^ a b Satyananda, 1996 p. 105
  101. ^ Crandell, Jason (28 August 2007). "You Don't Have to Play Martyr in Hero Pose". Yoga Journal. Retrieved 16 November 2018.
  102. ^ Mehta, 1990 p. 21
  103. ^ Sivananda, 1983 p. 104

Sources[edit]

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External links[edit]