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Yoga_Postures_Step_By_Step

Yoga_Postures_Step_By_Step

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Yoga Postures Step By Step with Picture
Yoga Postures Step By Step with Picture

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Published by: api-3855413 on Oct 19, 2008
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05/09/2014

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Yoga Postures Step By Step
1
Table of Contents
Sl. No Sanskrit Name
English Name
Difficulty Page
1.
Surya \u2013 Namaskar
Sun Salutation
3
2
2.
Akarna \u2013 Dhanur - asana
Shooting Bow Posture
6
3
3.
Anjaneya \u2013 asana
Salutation Pose
7
4
4.
Ardha Chandra - asana
Half Moon Posture
2
5
5.
Ardha \u2013 Matsyendra - asana Half Spinal Twist Posture
4
6
6.
Baddha Kona Asana
Restrained angle Posture
4
7
7.
Bala Asana
Child Posture
1
8
8.
Chakra Asana
Wheel Posture
8
9
9.
Dhanur - asana
Bow Posture
5
10
10.
Ekapada - asana
One Legged Posture
5
11
11.
Garuda \u2013 asana
Half Spinal Twist Posture
3
12
12.
Gomukha \u2013 asana
Cow Face Posture
4
13
13.
Hala - sana
Plough Posture
5
14
14.
Hasta \u2013 Pada \u2013 angusta
Hand \u2013 foot big toe Pose
3
16
15.
Matsya - asana
Fish Posture
3
17
16.
Naga \u2013 asana
Cobra Posture
4
18
17.
Nataraja asana
King of the Dance Posture
3
19
18.
Padma \u2013 asana
Lotus Posture
6
20
19.
Parivritta \u2013 parshvakona
Turned Side angle Posture
7
21
20.
Pavana mukta asana
Wind \u2013 releasing posture
1
22
21.
Sarvanga \u2013 asana
Shoulder stand posture
5
23
22.
Shalabha \u2013 asana
Locust Posture
5
24
23.
Shava \u2013 asana
Corpse Posture
1
25
24.
Siddha - asana
Accomplished Posture
2
26
25.
Simha \u2013 asana
Lion Posture
2
27
26.
Sirsha \u2013 asana
Headstand Posture
7
28
27.
Tada \u2013 asana
Mountain Pose
1
30
28.
Trikona \u2013 asana
Triangle Pose
2
31
29.
Ugra \u2013 asana
Powerful Posture
4
32
30.
Ushtra \u2013 asana
Camel Posture
5
33
31.
Vajra \u2013 asana
Diamond Posture
2
34
32.
Vira \u2013 asana
Hero Posture
2
34
33.
Vriksha \u2013 asana
Tree Pose
4
35
34.
Vrischika \u2013 asana
Scorpion Pose
9
36
2
Yoga Postures Step-by-Step
1. The Sun salutation -S ury a nama sk a r
Posture:Surya-namaskar - Sun Salutation
Translation:The Sanskrit words ury a means sun. Namaskar is the

Hindi word for Namaste, from the rootnam, to bow.
Namaskar means salutation, salute, greeting or
praise.

Pronunciation:s o or -y ee -ah-nahma-s k ar
Difficulty:(3 )
STEP ONE:
STEP TWO:

Stand facing the direction of the
sun with both feet touching.
Bring the hands together, palm-
to-palm, at the heart.

Inhale and raise the arms upward. Slowly bend
backward, stretching arms above the head.
STEP THREE:
STEP FOUR:

Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.

Inhale and move the right leg back away from the
body in a wide backward step. Keep the hands
and feet firmly on the ground, with the left foot
between the hands. Raise the head.

STEP FIVE:
STEP SIX:

While exhaling, bring the
left foot together with the
right. Keep arms straight,
raise the hips and align the
head with the arms,
forming an upward arch.

Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.

STEP SEVEN:
STEP EIGHT:

Inhale and slowly raise
the head and bend
backward as much as
possible, bending the
spine to the maximum
(as in thena ga-as an a).

While exhaling, bring the left foot together with
the right. Keep arms straight, raise the hips and
align the head with the arms, forming an upward
arch.

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