No
Photo
Hindi
English
1
Namaskar/Namaste asana
Greeting posture
2
Vrksasana
Tree Posture, repeat on both sides
3
Ekapadaasana
One foot stance, hold the toe of one foot, while extending the leg, keep balanced while trying to straighten both legs.
4
Khagaasana<1>
Bird posture <1> - bend one knee, lift the foot toward buttocks, grasp hold of the foot with one hand (same side) & stretch theopposite arm outward
5
Khagaasana<2>
Flying Bird posture <2> - stand on one foot, stretch arm out to the side & up/down like bird.
6
Trikonasana
Triangle posture- 90 degree foot position, hand to toe (same side) , the other arm overhead, lean into the pose
7
Tadaasana
Palm tree posture - both arm stretched over head, fingers intertwined, stand on tip toes
8
Natragaasana
Dance King posture - legs shoulder width apart, and arms outstretched keep hips firmly facing forward while turning upper half of the bodyto one side, keeping arms straight
9
Vajaraasana
stone/seated posture - (makes the body strong) - invokes earth respect
Sit back on the heels while resting the hands on the knees
10
Vajaraasana Guha Naman
#9. + stretch arms & lean forward, forehead touches the ground
11
Supta Asana
Zen Sleep posture - #9. + body fall back gently
12
Sukhaasana
Happiness Posture - seated, fold one leg across the other
13
Siddhaasana
- seated, bring left heel in toward groin, place right heel over the other thigh
14
Padmaasana
Lotus posture -fold legs one over the other, hands hold a ball of light at the heart center or hands one on top of the other with boththumbs touching at the navel.
15
Badhaasana
Advanced Lotus - while seated in lotus posture, hold legs with hands from behind the body
16
Akarna Dhanurasana
Bow & Arrow posture - seated with both legs straight, grasp hold of one foot, bending the knee to touch the ear with the foot, releaseand repeat with the other leg
17
Half Fish posture - hold the body up side- ways with one arm, palm firmly planted both legs straight, the opposite arm extended over head
18
Duipaasana
Slider posture - hold body with two arms in back of body, legs straight, stretch body, face upward
19
Cookdasana
Chicken posture - fold one leg on the other & stand (Catcher style), palms touching at heart position or hands may touch the ground tosupport the balance.
20
Tulaasana(1)
scale posture(1) - fold one leg on the other & stand with hands like a scale,
21
Tulaasana(2)
scale posture(2) -take the lotus posture, lift body with both arms
22
Titliasana
Butterfly posture - seated with heels touching, stretch legs up & down
23
Simhagarjanasana
Lion posture - fold legs and sit on both legs. Open mouth with tongue out.
24
Hastasana
Bend one knee-place the foot on opposite thigh and stretch both arms up and bend forward, head to knee
25
Mandukuasana
stomach exercises,
stand or sit on the heels- breathe out and lean forward, - using the fists to press navel/stomach area in
26
Standing or sitting on the heels - breathe out - lean forward - using the index finger to press Navel/stomach area
27
Standing or sitting on the heels - breathe out - lean forward - using the hands to hold & lift the stomach
28
Ustraasana
Camel posture - kneeling, bend backwards, grasp the heels with the hands, press the body toward the ceiling & face upward
29
Uhaasana
Catcher posture - squatting with feet in tip toe position , hold arms still, extending over the knees,
30
Gohmokuasana<1>
One leg over the other & sit on the lower leg
31
Gohmokuasana<2>
Sit on the left hip with right leg crossed over the left leg, on. Place both hands on the ground to the left, fully twisting the body tothe left and looking left. Repeat on opposite side
32
Gohmokuasana<3>
#30 posture with arms holding legs.
33
Gohmokuasana<4>
#30, inhale with fingers intertwined while stretching upward, palms facing down, breathe out.
34
Paschimotanasana
- seated with legs outstretched, grasp hold of the toes & lean body forward
35
Janushiraasana
- seated with one leg outstretched, opposite foot is placed on the outstretched thigh, heel touching the navel, lean the body forward headto knee, grasp the foot
36
Bahrumachuranasana
baby posture - lay down & move legs and hands like crying baby
37
Nadichalanasana(1)
Cross the feet over each other and lay down on one side, open both arms widely and lay flat , change feet position and repeat
38
Nadichalanasana(2)
Bend one leg & place over the other & do #37
39
Nadichalanasana(3)
Lay on stomach, half Cobra posture with hands holding face, legs do cycling motion
40
Nadichalanasana(4) ãPurna Nadichalan asana
Open legs straight, stretch arms, bend forward begin a rotating, hand to toe touching, alternate sides like body rotation.
41
Uttanpadasana <1>
Lay down, stretch one leg up 30 degree & hold still; change sides
42
Uttanpadasana <2>
Lay down, stretch both legs up 30 degree & hold still
43
Pawanamurtaasana
Lay down, bend one knee & hold to the chest; change sides
44
Lay down, bend both knees & hold to the chest
45
#41 posture with body swing motion
46
Nokaasana
Boat posture - Lay down, stretch both legs up 30 degree and arms to the body, make boat like shape and hold still
47
Agnisara Kriya asana
Zen(Seiza) sit, breathe out & move stomach muscle back & forth
48
Nauli chalan kriya asana1-(only when stomach is empty)
Stand up, breathe out, lean forward, & move stomach muscle back & forth
49
Nauli chalan kriya asana2-(only when stomach is empty)
Stand up, breathe out, lean forward, & move stomach muscle to left
50
Nauli chalan kriya asana3-(only when stomach is empty)
Stand up, breathe out, lean forward, & move stomach muscle to right
51
Nauli chalan kriya asana4-(only when stomach is empty)
Stand up, breathe out, lean forward, & move stomach muscle to center
52
Nauli chalan kriya asana5-(only when stomach is empty)
Stand up, breathe out, lean forward, & jiggle stomach muscle with both hands
53
Chakkiasana
Mill/grinder posture - seated with both legs straight, hands & body move/ãrotate like grinder
54
Sarpaasana<1>
Cobra posture<1> - lay face down, hands placed beside body, hands under shoulders, press the hands into the ground to lift the chestand shoulders, face to ceiling
55
Sarpaasana<2>
Cobra posture <2>ã- #52 posture, use both hands to bring upper body up, hold a second & relax.
56
Dhanurasana
Bow posture - lay face down, hold ankles with hands, bring body up, and look like a Bow.
57
Sarvangasana(1)
Lay down on your back, pull legs up, use hand to support the legs, stand on shoulder, keep body straight
58
Sarvangasana(2)
While in Sarvagasana (1) , change leg posture into Lotus, & bring down the body and sit on as Lotus
59
Srirsasana(1)
Stand on forehead with hands supporting the head (Do only with the guidance of a teacher)
60
Srirsasana(2)
Stand on top head with hands supporting
(Advanced poses should be done with the guidance of a qualified teacher)
61
Halasana
Begin with Sarvangasana (1) posture, pull legs over the body and touch the ground. Hands stay on ground.
62
Shalbhasana
Boat posture (2) ï¼Lay face down, stretch arms and legs upward while pressing the center of the body into the ground
63
Half Bow posture - While in Shalbhasana bend the knee, use one hand to hold of the foot (same side) opposite arm is extended
64
Savaasana
Lay on your back with palms facing upward, face relaxed
65
Pagchalanasana(1)
Lay down, draw circles in the air with one leg at a time
66
Pagchalanasana(2)
Lay down, draw circles in the air with both legs together
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