www. yoganataraja.com.

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FAMLIA DE SANAS
2
PRODUZIDO POR:
Rua Frana Pinto, 176
www.yogavilamariana.com.br
contato@yogavilamariana.org.br
Fotos: Tatiana Silva e Tomaz Vello
Direo Tcnica: Instrutor Marcos Taccolini
Modelos: Marcos Taccolini e Mara Salomo
Reviso: Profa. Fernanda Neis
3 www.yoganataraja.com.br
SUMRIO DAS FAMLIAS
1 srya namaskra
2 vrabhadra namaskra
3 shavsana
4 purnsana
5 purnavajrsana
6 sukhsana
7 samnsana
8 swstiksana
9 siddhsana
10 padmsana
11 vrsana
12 vajrsana
13 idsana
14 pingalsana
15 sushumnsana
16 bhadrsana
17 rdwsana
18 pdsana
19 prathansana
20 trishlsana
21 vrikshsana
22 ekapda rdhwsana
23 vatyansana
24 angushthsana
25 natarjsana
26 dhanursana
27 jnrdhwa srshsana
28 jnrdhwsana
29 grudsana
30 pakshsana
31 pdaprasransana
32 prasrana ekapdsana
65 vamadvsana
66 kapodsana
67 vakrsana
68 matsyndrsana
69 updhansana
70 kukkutsana
4
SUMRIO DAS FAMLIAS
71 samakonsana
72 gomukhsana
73 prvatsana
74 garbhsana
75 yogsana
76 krmsana
77 hamssana
78 udarsana
79 bhujangsana
80 sarpsana
81 shalabhsana
82 makarsana
83 dolsana
84 bhegsana
85 chatuspdsana
86 tripdsana
87 bhupdsana
88 vytksana
89 banchsana
90 simhsana
91 mayrsana
92 kksana
93 bhukksana
94 natapdsana
95 chalansana
96 katiksana
97 ushtrsna
98 natashra vajrsana
99 gokarnsana
100 viparta karanysana
101 halsana
102 sarvngsana
103 viparta halsana
104 matsysana
105 grivsana
106 srshsana
107 vrishksana
108 dhransana
5 www.yoganataraja.com.br
1- srya namaskra
6
2- vrabhadra namaskra
(outro nome: vrabhadrsana)
7 www.yoganataraja.com.br
uttara shavsana
3- shavsana
udara shavsana
mah shavsana
8
ardha purnsana sukha purnsana
5- purnavajrsana
4- purnsana
rajas purnavajrsana
rja purnsana
9 www.yoganataraja.com.br
montagem da posio
6- sukhsana 7- samnsana
rja sukhsana rja samnsana
8- swstiksana
rja swstiksana
rja siddhsana
9- siddhsana
executado sempre para
o mesmo lado.
No tem polaridade.
10
10- padmsana 11- vrasana
rja padmsana
(outro nome: kamalsana)
rja vrasana
12- vajrsana
rja vajrsana
14- pingalsana
rja idsana rja pingalsana
13- idsana
As mulheres
executam
a polaridade
ao contrrio.
A perna deve
pressionar o trax.
11 www.yoganataraja.com.br
15- sushumnsana
rja bhadrsana ardha bhadrsana
mah bhadrsana
16- bhadrsana
rja sushumnsana
12
17- rdhwsana
sukha rdhwsana
vajra rdhwsana
pdahasta rdhwsana
13 www.yoganataraja.com.br
18- pdsana
19- prathansana
20-trishlsana
rja pdsana
rja prathansana
rja trishlsana
14
21- vrikshsana
ardha vrikshsana
mah vrikshsana
sukha vrikshsana
rja vrikshsana
15 www.yoganataraja.com.br
24-angusthsana
utthita kapda
angusthsana
23- vatyansana
rja vatyansana
utthita dwapda
angusthsana
22- rdhwsana
rja kapda rdhwsana
16
25-natarjsana
ardha natarjsana
rja natarjsana
mah natarjsana
17 www.yoganataraja.com.br
26-dhanursana
ardha dhanursana
rja dhanursana
mah dhanursana uttna dhanursana
18
utthita dhanursana
mah utthita dhanursana
26-dhanursana
(continuao)
19 www.yoganataraja.com.br
ardha rdhwa dhanursana
mah rdhwa dhanursana
rja rdhwa dhanursana
20
27-jnrdhwa shrshsana
ardha jnrdhwa
shrshsana
rja jnrdhwa
shrshsana
mah jnrdhwa
shrshsana
sukha jnrdhwa
shrshsana
21 www.yoganataraja.com.br
rja grudsana
28-jnrdhwsana
vakra baddha jnrdhwsana
29-grudsana
22
mah pakshsana rja pakshsana
30-pakshsana
rja pakshsana ardha pakshsana
23 www.yoganataraja.com.br
31-pdaprasransana
rdwa nirahasta
pdaprasransana
parshwa
pdaprasransana
rja pdaprasransana
24
rja rdhwa prasrana
kapdsana
32-prasrana kapdsana
ardha rdhwa prasrana
kapdsana
25 www.yoganataraja.com.br
33-shrapdsana
34-dysana
rja shrapdsana
rja dysana
26
35-griva vartnsana
36-bhuvartnsana
griva vartnsana
bhuvartnsana
27 www.yoganataraja.com.br
37-nitambsana
38-triknsana
rja nitambsana
rja triknsana
rja triknsana
(outro nome: parivritta triknsana)
28
rja triknsana
rja triknsana
rja triknsana
rja triknsana
29 www.yoganataraja.com.br
40-prishthaknsana
dwahasta ardha
prishthaknsana
dwahasta rja
prishthaknsana
39-prishthsana
dwahasta sukha
prishthsana
dwahasta ardha
prishthsana
30
42-shrangusthsana
ardha shrangusthsana
rja shrangusthsana
41-jnursana
rja jnursana
detalhe das mos
31 www.yoganataraja.com.br
43-upavishtsana
rajas kahasta trikna
upavishtsana
rajas nrahasta trikna
upavishtsana
rajas trikna
upavishtsana
32
ardha parighsana
rja parighsana
44-parighsana
33 www.yoganataraja.com.br
45-hanumansana
rja hanumansana
rja jnushrsha hanumansana
mah jnushrsha hanumansana
34
46-prnsana
47-hastinsana
rja prnsana
rja hastinsana
montagem da posio: iniciar a toro
com as palmas das mos estendidas
35 www.yoganataraja.com.br
48-talsana
rja talsana
posies de mos
36
rja chakrsana
sukha chakrsana ardha chakrsana
49-chakrsana
37 www.yoganataraja.com.br
mah chakrsana
uttna chakrsana
rja kandharsana
50- kandharsana
38
51-pdahastsana
sukha pdahastsana
ardha pdahastsana rja pdahastsana
mah pdahastsana
39 www.yoganataraja.com.br
52- shaktysana
53-parshwttansana
mah shaktysana
ardha parshwttansana
rja parshwttansana kapada parshwttansana
rja parshwttansana
40
54-hastsana
pda utksana
kapada hastsana
rja utksana
55-utksana
41 www.yoganataraja.com.br
56-manduksana
ardha mkrsana
58-llsana
sukha
manduksana
ardha
manduksana
rja
manduksana
rja mkrsana
57- mkrsana
sukha llsana
42
59-mrudandsana
supta mrudandsana
rdhwa mrudandsana
rja mrudandsana
parshwa mrudandsana
43 www.yoganataraja.com.br
60-paschimttansana
sukha paschimttansana
ardha paschimttansana
rja paschimttansana
mah paschimttansana
44
61-upavishta knsana
sukha
upavishta
knsana
ardha
upavishta
knsana
rja
upavishta
knsana
mah
upavishta knsana
baddha
upavishta knsana
45 www.yoganataraja.com.br
62-vajrlysana
sukha vajrlysana
rja vajrlysana
mah vajrlysana
46
63-jnushrshsana
sukha jnushrshsana
ardha jnushrshsana
rja jnushrshsana
mah jnushrshsana
47 www.yoganataraja.com.br
64-stambhsana
ardha kapada stambhsana
rja dwapada stambhsana
rja kapada stambhsana
48
65-vamadvsana
66-kapdsana
rja vamadvsana
pda kapdsana
pda kapdsana
ardha kapdsana
rja
kapdsana
rdhwa rja
kapdsana
49 www.yoganataraja.com.br
68-matsyndrsana
67-vakrsana
rja vakrsana
pda vakrsana
mah matsyndrsana
rja matsyndrsana rja matsyndrsana
50
ardha updhansana
69-updhansana
70-kukkutsana
rja updhansana
mah updhansana
rja kukkutsana
51 www.yoganataraja.com.br
72-gmukhsana
71-samaknsana
rdhwa samaknsana
mah rdhwa
samaknsana
rja gmukhsana
52
75-ygsana
74-garbhsana
73-prvatsana
rja garbhsana vajra ygsana
ardha prvatsana rja prvatsana
53 www.yoganataraja.com.br
76-krmsana
77-hamssana
78-udarsana
vajra krmsana
vajra hamssana
rajas udarsana
54
79-bhujngsana
ardha bhujngsana
rja bhujngsana
rdhwa utthita bhujngsana
55 www.yoganataraja.com.br
kapada mah bhujngsana
rja sarpsana
80-sarpsana
mah bhujngsana
56
81-shalabhsana
ardha shalabhsana
sukha shalabhsana
rja shalabhsana mah shalabhsana
kapada shalabhsana
57 www.yoganataraja.com.br
82-makarsana
rja makarsana
83-dlsana
rja dlsana
84-bhgsana
rja bhgsana
58
86-tripdsana
utthita tripdsana
85-chatuspdsana
utthita chatuspdsana
uttna chatuspdsana
59 www.yoganataraja.com.br
87-bhupdsana
rja bhupdsana
sukha bhupdsana
ardha bhupdsana
60
88-vytksana
89-banchsana
rja vytksana
ardha banchsana rja banchsana
vajra simhsana
90-simhsana
61 www.yoganataraja.com.br
92-mayursana
posies das mos nos mayursanas
sukha mayursana ardha mayursana
rja mayursana
62
92-kksana
rja kksana rdhwa utthita rja
kksana
kapada kksana
parshwa kksana
63 www.yoganataraja.com.br
baddha rja kksana
kna kksana
mah
kksana
93-bhukksana
rja bhukksana
64
rja natapdsana
94-natapdsana
dwapda chalansana
kapda chalansana
95-chalansana
65 www.yoganataraja.com.br
97-katiksana
rja katiksana
mah katiksana
sukha ushtrsana ardha ushtrsana rja ushtrsana
98-ushtrsana
66
98-natashira vajrsana
ardha natashira vajrsana rja natashira vajrsana
ardha natashira vajrsana rja natashira vajrsana
67 www.yoganataraja.com.br
100-viparta karanysana
99-gkarnsana
rja gkarnsana
rja viparta karanysana
68
101-halsana
rja halsana
rja halsana
69 www.yoganataraja.com.br
103-viparta halsana
102-sarvngsana
rja sarvngsana
rja viparta halsana
70
104-matsysana
ardha matsysana
rja matsysana
(outro nome: padma matsysana)
rja matsysana
(outro nome: padma matsysana)
71 www.yoganataraja.com.br
mah shrshsana
105-grivsana
ardha shrshsana rja shrshsana
rja grivsana rja grivsana
106-shrshsana
72
107-vrishksana
sukha vrishksana sukha vrishksana
sukha vrishksana sukha vrishksana
73 www.yoganataraja.com.br
ardha
vrishksana
kapada rja
vrishksana
dwahasta
vrishksana
108-dhransana
rja dhransana