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yoga

yoga

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Published by: api-3839074 on Nov 28, 2009
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03/18/2014

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Yoga Postures Step By Step 
 
1
Table of Contents
Sl. No Sanskrit Name English Name Difficulty Page
1. Surya Namaskar Sun Salutation 3 22. Akarna Dhanur - asana Shooting Bow Posture 6 33. Anjaneya asana Salutation Pose 7 44. Ardha Chandra - asana Half Moon Posture 2 55. Ardha Matsyendra - asana Half Spinal Twist Posture 4 66. Baddha Kona Asana Restrained angle Posture 4 77. Bala Asana Child Posture 1 88. Chakra Asana Wheel Posture 8 99. Dhanur - asana Bow Posture 5 1010. Ekapada - asana One Legged Posture 5 1111. Garuda asana Half Spinal Twist Posture 3 1212. Gomukha asana Cow Face Posture 4 1313. Hala - sana Plough Posture 5 1414. Hasta Pada angusta Hand foot big toe Pose 3 1615. Matsya - asana Fish Posture 3 1716. Naga asana Cobra Posture 4 1817. Nataraja asana King of the Dance Posture 3 1918. Padma asana Lotus Posture 6 2019. Parivritta parshvakona Turned Side angle Posture 7 2120. Pavana mukta asana Wind releasing posture 1 2221. Sarvanga asana Shoulder stand posture 5 2322. Shalabha asana Locust Posture 5 2423. Shava asana Corpse Posture 1 2524. Siddha - asana Accomplished Posture 2 2625. Simha asana Lion Posture 2 2726. Sirsha asana Headstand Posture 7 2827. Tada asana Mountain Pose 1 3028. Trikona asana Triangle Pose 2 3129. Ugra asana Powerful Posture 4 3230. Ushtra asana Camel Posture 5 3331. Vajra asana Diamond Posture 2 3432. Vira asana Hero Posture 2 3433. Vriksha asana Tree Pose 4 3534. Vrischika asana Scorpion Pose 9 36
 
2
Yoga Postures Step-by-Step
1. The Sun salutation -
Suryanamaskar 
Posture:
Surya-namaskar 
- Sun Salutation
 
Translation:
The Sanskrit word
surya
means sun. Namaskar is theHindi word for Namaste, from the root
nam
, to bow.Namaskar means salutation, salute, greeting orpraise.
Pronunciation:
soor-yee-ah-nahma-skar 
Difficulty:
(3) 
STEP ONE:
 
STEP TWO:
 
Stand facing the direction of thesun with both feet touching.Bring the hands together, palm-to-palm, at the heart.
 
Inhale and raise the arms upward. Slowly bendbackward, stretching arms above the head.
 
STEP THREE:
 
STEP FOUR:
 
Exhale slowly bending forward,touching the earth with respectuntil the hands are in line withthe feet, head touching knees.
 
Inhale and move the right leg back away from thebody in a wide backward step. Keep the handsand feet firmly on the ground, with the left footbetween the hands. Raise the head.
 
STEP FIVE:
 
STEP SIX:
 
While exhaling, bring theleft foot together with theright. Keep arms straight,raise the hips and align thehead with the arms,forming an upward arch.
 
Exhale and lower the body to the floor until thethe feet, knees, hands, chest, and forehead aretouching the ground.
 
STEP SEVEN:
 
STEP EIGHT:
 
Inhale and slowly raisethe head and bendbackward as much aspossible, bending thespine to the maximum(as in the
naga-asana
).
 
While exhaling, bring the left foot together withthe right. Keep arms straight, raise the hips andalign the head with the arms, forming an upwardarch.
 

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