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FAMLIA DE SANAS

w w w . y o g a nataraja.com.br

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

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

www.yoganataraja.com.br

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

1- srya namaskra

www.yoganataraja.com.br

2- vrabhadra namaskra

(outro nome: vrabhadrsana)

3- shavsana

uttara shavsana

udara shavsana

mah shavsana

www.yoganataraja.com.br

4- purnsana

sukha purnsana

ardha purnsana

rja purnsana

5- purnavajrsana

rajas purnavajrsana
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6- sukhsana

7- samnsana

rja sukhsana

rja samnsana
8- swstiksana

rja swstiksana

executado sempre para


o mesmo lado.
No tem polaridade.

9- siddhsana

montagem da posio

rja siddhsana
www.yoganataraja.com.br

10- padmsana

11- vrasana

rja padmsana

rja vrasana

(outro nome: kamalsana)

12- vajrsana

rja vajrsana
13- idsana

14- pingalsana
As mulheres
executam
a polaridade
ao contrrio.
A perna deve
pressionar o trax.

rja idsana
10

rja pingalsana

15- sushumnsana

rja sushumnsana
16- bhadrsana

ardha bhadrsana

rja bhadrsana

mah bhadrsana
www.yoganataraja.com.br

11

17- rdhwsana

sukha rdhwsana

vajra rdhwsana

pdahasta rdhwsana
12

18- pdsana

19- prathansana

rja pdsana
20-trishlsana

rja prathansana

rja trishlsana
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21- vrikshsana

14

sukha vrikshsana

ardha vrikshsana

rja vrikshsana

mah vrikshsana

22- rdhwsana

23- vatyansana

rja kapda rdhwsana

rja vatyansana

24-angusthsana

utthita kapda
angusthsana

utthita dwapda
angusthsana

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15

25-natarjsana

ardha natarjsana

rja natarjsana

mah natarjsana
16

26-dhanursana

ardha dhanursana

rja dhanursana

mah dhanursana

uttna dhanursana

www.yoganataraja.com.br

17

26-dhanursana
(continuao)

utthita dhanursana

mah utthita dhanursana

18

ardha rdhwa dhanursana

rja rdhwa dhanursana

mah rdhwa dhanursana


www.yoganataraja.com.br

19

27-jnrdhwa shrshsana

20

sukha jnrdhwa
shrshsana

ardha jnrdhwa
shrshsana

rja jnrdhwa
shrshsana

mah jnrdhwa
shrshsana

28-jnrdhwsana

vakra baddha jnrdhwsana


29-grudsana

rja grudsana
www.yoganataraja.com.br

21

30-pakshsana

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ardha pakshsana

rja pakshsana

rja pakshsana

mah pakshsana

31-pdaprasransana

parshwa
pdaprasransana

rja pdaprasransana

rdwa nirahasta
pdaprasransana
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23

32-prasrana kapdsana

ardha rdhwa prasrana


kapdsana

rja rdhwa prasrana


kapdsana
24

33-shrapdsana

rja shrapdsana
34-dysana

rja dysana
www.yoganataraja.com.br

25

35-griva vartnsana

griva vartnsana
36-bhuvartnsana

bhuvartnsana
26

37-nitambsana

38-triknsana

rja nitambsana

rja triknsana

rja triknsana
(outro nome: parivritta triknsana)
www.yoganataraja.com.br

27

rja triknsana

rja triknsana

rja triknsana

rja triknsana
28

39-prishthsana

dwahasta sukha
prishthsana

dwahasta ardha
prishthsana

40-prishthaknsana

dwahasta ardha
prishthaknsana

dwahasta rja
prishthaknsana

www.yoganataraja.com.br

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41-jnursana

rja jnursana
42-shrangusthsana

ardha shrangusthsana

detalhe das mos

rja shrangusthsana
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43-upavishtsana

rajas trikna
upavishtsana

rajas kahasta trikna


upavishtsana

rajas nrahasta trikna


upavishtsana
www.yoganataraja.com.br

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44-parighsana

ardha parighsana

rja parighsana

32

45-hanumansana

rja hanumansana

rja jnushrsha hanumansana

mah jnushrsha hanumansana

www.yoganataraja.com.br

33

46-prnsana

montagem da posio: iniciar a toro


com as palmas das mos estendidas

rja prnsana
47-hastinsana

rja hastinsana
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48-talsana

posies de mos

rja talsana

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35

49-chakrsana

sukha chakrsana

ardha chakrsana

rja chakrsana
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mah chakrsana

uttna chakrsana

50- kandharsana

rja kandharsana
www.yoganataraja.com.br

37

51-pdahastsana

sukha pdahastsana

ardha pdahastsana

mah pdahastsana
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rja pdahastsana

52- shaktysana

mah shaktysana
53-parshwttansana

ardha parshwttansana

rja parshwttansana

rja parshwttansana

kapada parshwttansana

www.yoganataraja.com.br

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54-hastsana

kapada hastsana

55-utksana

pda utksana
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rja utksana

56-manduksana

sukha
manduksana

ardha
manduksana

rja
manduksana

57- mkrsana

ardha mkrsana

rja mkrsana
58-llsana

sukha llsana
www.yoganataraja.com.br

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59-mrudandsana

rja mrudandsana

parshwa mrudandsana

supta mrudandsana

rdhwa mrudandsana
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60-paschimttansana

sukha paschimttansana

ardha paschimttansana

rja paschimttansana

mah paschimttansana
www.yoganataraja.com.br

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61-upavishta knsana

sukha
upavishta
knsana
ardha
upavishta
knsana

rja
upavishta
knsana

mah
upavishta knsana

baddha
upavishta knsana
44

62-vajrlysana

sukha vajrlysana

rja vajrlysana

mah vajrlysana
www.yoganataraja.com.br

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63-jnushrshsana

sukha jnushrshsana

ardha jnushrshsana

rja jnushrshsana

mah jnushrshsana
46

64-stambhsana

ardha kapada stambhsana

rja kapada stambhsana

rja dwapada stambhsana


www.yoganataraja.com.br

47

65-vamadvsana

rja vamadvsana

66-kapdsana

pda kapdsana

pda kapdsana

rja
kapdsana
ardha kapdsana
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rdhwa rja
kapdsana

67-vakrsana

pda vakrsana

rja vakrsana
68-matsyndrsana

rja matsyndrsana

rja matsyndrsana

mah matsyndrsana
www.yoganataraja.com.br

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69-updhansana

ardha updhansana

rja updhansana

mah updhansana
70-kukkutsana

rja kukkutsana
50

71-samaknsana

rdhwa samaknsana

mah rdhwa
samaknsana

72-gmukhsana

rja gmukhsana
www.yoganataraja.com.br

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73-prvatsana

ardha prvatsana

rja prvatsana

74-garbhsana

75-ygsana

rja garbhsana
52

vajra ygsana

76-krmsana

vajra krmsana

77-hamssana

vajra hamssana

78-udarsana

rajas udarsana
www.yoganataraja.com.br

53

79-bhujngsana

ardha bhujngsana

rja bhujngsana

rdhwa utthita bhujngsana


54

kapada mah bhujngsana

mah bhujngsana

80-sarpsana

rja sarpsana
www.yoganataraja.com.br

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81-shalabhsana

sukha shalabhsana

kapada shalabhsana

ardha shalabhsana

rja shalabhsana
56

mah shalabhsana

82-makarsana

rja makarsana

83-dlsana

rja dlsana

84-bhgsana

rja bhgsana
www.yoganataraja.com.br

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85-chatuspdsana

utthita chatuspdsana

uttna chatuspdsana

86-tripdsana

utthita tripdsana
58

87-bhupdsana

sukha bhupdsana

ardha bhupdsana

rja bhupdsana
www.yoganataraja.com.br

59

88-vytksana

rja vytksana
89-banchsana

ardha banchsana

rja banchsana

90-simhsana

vajra simhsana
60

92-mayursana

posies das mos nos mayursanas

sukha mayursana

ardha mayursana

rja mayursana

www.yoganataraja.com.br

61

92-kksana

rja kksana

rdhwa utthita rja


kksana

parshwa kksana

kapada kksana
62

baddha rja kksana

kna kksana

mah
kksana

93-bhukksana

rja bhukksana
www.yoganataraja.com.br

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94-natapdsana

rja natapdsana

95-chalansana

kapda chalansana

dwapda chalansana
64

97-katiksana

rja katiksana

mah katiksana

98-ushtrsana

sukha ushtrsana

ardha ushtrsana

rja ushtrsana

www.yoganataraja.com.br

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98-natashira vajrsana

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ardha natashira vajrsana

rja natashira vajrsana

ardha natashira vajrsana

rja natashira vajrsana

99-gkarnsana

rja gkarnsana

100-viparta karanysana

rja viparta karanysana


www.yoganataraja.com.br

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101-halsana

rja halsana

rja halsana

68

102-sarvngsana

rja sarvngsana

103-viparta halsana

rja viparta halsana


www.yoganataraja.com.br

69

104-matsysana

ardha matsysana

rja matsysana
(outro nome: padma matsysana)

rja matsysana
(outro nome: padma matsysana)

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105-grivsana

rja grivsana

rja grivsana

106-shrshsana

ardha shrshsana

rja shrshsana mah shrshsana

www.yoganataraja.com.br

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107-vrishksana

72

sukha vrishksana

sukha vrishksana

sukha vrishksana

sukha vrishksana

kapada rja
vrishksana
dwahasta
vrishksana

ardha
vrishksana

108-dhransana

rja dhransana
www.yoganataraja.com.br

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