Professional Documents
Culture Documents
List of asanas
An asana is a posture, whether for traditional hatha yoga or for modern yoga;[1] the term is derived from the Sanskrit word for 'seat'.
While many of the oldest mentioned asanas are indeed seated postures for meditation, asanas may be standing, seated, arm-
balances, twists, inversions, forward bends, backbends, or reclining in prone or supine positions. The asanas have been given a
variety of English names by competing schools of yoga.[2]
The traditional number of asanas is the symbolic 84, but different texts identify different selections, sometimes listing their names
without describing them.[3][a] Some names have been given to different asanas over the centuries, and some asanas have been
known by a variety of names, making tracing and the assignment of dates difficult.[5] For example, the name Muktasana is now
given to a variant of Siddhasana with one foot on top of the other, but has also been used for Siddhasana and other cross-legged
meditation poses.[6] As another example, the headstand is now known by the 20th century name Shirshasana, but an older name
for the pose is Kapalasana.[3][7] Sometimes, the names have the same meaning, as with Bidalasana and Marjariasana, both meaning
Cat Pose.[8][9]
Contents
Affixes
Padmāsana, lotus pose, used for meditation.
Asanas
Gilt bronze statue of Bodhisattva Manjusri and
See also Prajnaparamita, Nepal, c. 1575
Notes
References
Sources
External links
Affixes
Variations on the basic asanas are indicated by Sanskrit affixes including the following:
Asanas
A single asana is listed for each pose, whether or not there are variations. Thus for Sirsasana (Yoga headstand), only one pose is illustrated, although the pose can be varied by moving the
legs apart sideways or front-and-back, by lowering one leg to the floor, by folding the legs into lotus posture, by turning the hips to one side, by placing the hands differently on the
ground, and so on. Iyengar's 1966 Light on Yoga lists 15 variations on the basic headstand, including for instance the combined variation Parivrttaikapada Sirsasana in which not only
are the hips revolved but the legs are apart front-and-back.[10] Since then, variations of many other poses have been created.[11] Yin Yoga names are for the equivalent Yin variants; these
are usually somewhat different from the conventional (Yang) poses.
Indian texts are "notoriously difficult to date".[12] The table shows the approximate date and abbreviated title of the earliest document or authority to describe that asana (not only
naming it), as follows:
DU = Darshana Upanishad, c. 4th century HYP = Haṭha Yoga Pradīpikā, 15th century
AS = Ahirbudhnya Saṃhitā, c. 7th century GhS = Gheraṇḍa Saṃhitā, 17th century
PSV = Pātañjalayogaśāstravivaraṇa, 8th century BaH = Bahr al-Hayāt, 17th century
V = Vimānārcanākalpa, 10th century HR = Haṭha Ratnāvali, 17th century
GS = Goraksha Sataka, 10th century JP = Joga Pradīpikā, 18th century
HY = Hemacandra's Yogaśāstra, 11th century HAP = Hațhābhyāsapaddhati, 18th century
VS = Vasishtha Samhita, 13th century ST = Sritattvanidhi, 19th century
ShS = Śiva Saṃhitā, 14th century TK = Tirumalai Krishnamacharya, c. 1940
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TB = Theos Bernard, 1950 PL = Post-Light on Yoga[b]
LoY = Light on Yoga, 1966
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20th C. TK[15]
Adho Mukha Downward- Forward 18th C. HAP (in
अधोमुख ानासन Standing
Shvanasana[14] Facing Dog bend dynamic pose
"Gajāsana")[16]
Downward-
Adho Mukha Facing Tree,
अधोमुखवृ ासन Balancing 18th C. HAP[18]
Vrikshasana[17] Yoga
Handstand
Shooting bow,
19th C. ST[20] (as
Akarna Dhanurasana[19] आकणधनुरासन Archer, Sitting
Dhanurāsana)
Bow and arrow
Ananta's pose,
Anantasana[21] अन ासन Vishnu's Reclining 20th C. LoY[22]
Couch pose
Crescent
Anjaneyasana[23] अ नेयासन Standing Backbend 20th C.[25] Dragon
Moon[24]
Eight-Limbed
Ashtanga Namaskara[28] अ ा नम ार Salutation Reclining 20th C. TK[28]
Caterpillar
Aṣṭāvakra's
Astavakrasana[29] अ ाव ासन pose, Balancing 20th C. LoY[30]
Eight-angled
Crane (arms
Bakasana[33] बकासन, straight)
Balancing 17th C. HR[35]
Kakasana[34] ककासन Crow (arms
bent)
20th C. TK[37]
19th C. ST Ananda
Balasana[36] बालासन Child Sitting Child's
Balasana (as
Kandukasana)[38]
Bhairavasana भैरवासन
Formidable Reclining 19th C. ST[39]
Ankushasana[39] अ कुशासन
Bharadvaja's
Bharadvajasana[40] भर ाजासन Sitting Twist 20th C. LoY[41] Seated Twist
twist
17th C. GhS
Bhujangasana[44] भुज ासन Cobra Reclining Backbend Seal, Sphinx
2.42[45][46]
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Effect Yin Yoga
Suitable for
Asana Sanskrit English Type on Described[c] Image
meditation variant[13][d]
spine
Arm-pressing
Bhujapidasana[47] भुजपीडासन Balancing 20th C. LoY[48] Snail
posture
20th C. T.K.V.
Bidalasana[8] िबडालासन Desikachar,
Cat Kneeling Backbend
Marjariasana[9] माजरीआसन Satyananda
Saraswati[9]
Four-Limbed
Caturanga Dandasana[49] चतुर द ासन Staff Reclining 20th C. TK[50]
Low Plank
Embryo in
Garbha Pindasana[56] गभासन Womb
Sitting 17th C. BaH[57]
Standing,
Garudasana[58] ग डासन Eagle 19th C. ST[59][e]
Balancing
04th C. DU[62]
Gomukhasana[60] गोमुखासन Cow-faced Sitting Meditation[61] 10th C. V[63] Shoelace
15th C. HYP 1.20
Hanuman's
Hanumanasana[67] हनुमनासन Sitting 20th C. TK[68]
Pose
Forward
Janusirsasana[69] जानुशीषासन Head-to-Knee Sitting 20th C. TK[70][71]
Bend
Jathara Parivartanasana[72] ञटर प रवतनासन Belly twist Reclining Twist 20th C. LoY[72]
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Effect Yin Yoga
Suitable for
Asana Sanskrit English Type on Described[c] Image
meditation variant[13][d]
spine
Kaundinya's
Kaundinyasana[78] कौ सन pose
Balancing 20th C. LoY[79]
07th C. AS[57]
13th C. VS[81]
Kukkutasana[56] कु ु टासन Cockerel Balancing
15th C. HYP 1.23
17th C. GhS 2.31[59]
Forward
Kurmasana[82][83] कूमासन Tortoise Sitting
bend 07th C. AS[57]
Forward
Malasana[89] मालासन Garland Squatting
bend 20th C. LoY[89]
Lord of the
Fishes 15th C. HYP 1.28-29
Matsyendrasana[94] म े ासन Matsyendra's
Sitting Twist
17th C. GhS
pose
10th C. V[63]
Mayurasana[17] मयूरासन Peacock Balancing
15th C. HYP 1.33
Lord of the
Dance
Natarajasana[95] नटराजासन Dancer Standing Backbend 20th C. TK[96]
Nataraja's
Pose
Navasana नावासन,
Boat, Forward
Paripurna Navasana[97] प रपूणनावासन Sitting 19th C. ST[39]
Full Boat bend
Naukasana[39] नौकासन
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Effect Yin Yoga
Suitable for
Asana Sanskrit English Type on Described[c] Image
meditation variant[13][d]
spine
04th C. DU[100]
Padmasana[98] प ासन Lotus Sitting Meditation[99]
08th C. PSV[52]
Intense side
Parshvottanasana[103] पा नासन stretch
Standing 20th C. TK[50][70]
Full Forward
Seated Forward 15th C. HYP 1:28[20]
Paschimottanasana[105] पि मो ानासन Sitting Bend,
Forward Bend Bend 17th C. GhS 2:26[20] Caterpillar
Feathered
Pincha Mayurasana[106] िप मयूरासन Balancing 20th C. LoY[107]
Peacock
Swan,
Rajakapotasana[109] राजकपोतासन King Pigeon Sitting Backbend 20th C. LoY[110] Sleeping
Swan
15th C. HYP
Shavasana[115] शवासन Corpse Reclining Corpse
1.32[116]
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11th C. HY[123]
(called
Duryodhanāsana or
Kapālīkarana)
14th C. ShS 4.45-47
Headstand, (as Viparita
Shirshasana[121]
शीषासन Yoga Inversion Karani)[124]
Kapalasana[122] Headstand 15th C. HYP 3.78-81
(ditto)[124]
17th C. GhS 3.33-35
(ditto)[124]
18th C. JP (as
Kapala āsana)
04th C. DU[100]
Simhasana[120] िसंहासन Lion Sitting Meditation[120]
10th C. V[63]
Supta
सु पादाङ् गु ासन Big toe supine Reclining 20th C. TK[50][70]
Padangusthasana[128]
Auspicious
Svastikasana[134] कसन Sitting Meditation[134] 08th C. PSV[52] Square
Lucky mark
Trikonasana, ि कोणासन,
Triangle Standing 20th C. TK[138]
Utthita Trikonasana[137] उ त ि कोणासन
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Balance /
Tulasana[141] तुलासन Balancing 20th C. LoY[142]
Scales
Upavishta Konasana[143] उपिव कोणासन Open Angle Sitting 20th C. TK[70] Dragonfly
Upwards-
Urdhva Dhanurasana[144] ऊ धनुरासन, 19th C. ST[145] (as
facing bow, Inversion Backbend
Chakrasana च ासन Wheel Paryaṇkāsana)
15th C. HYP
(squatting)[150]
Awkward or 17th C. GhS[45]
Utkatasana[149] उ टासन Standing
Powerful
20th C. TK[151]
(chair-like)
20th C. TB (as
Standing Forward
Uttanasana[152] उ ानासन Standing Padahastasana)[153];
Forward Bend bend
TK[50][70]
Standing Big
Toe Hold
Utthita उ त (I: leg to the
Standing 20th C. TK[50][70]
Hastapadangusthasana[154] ह पादाङ् गु ासन side;
II: leg to the
front[154])
Vasishta's
Vasishtasana[158] विस ासन pose, Balancing 20th C. TK[159]
Side plank
20th C. TK?,
Viparita Dandasana[160] िवपरीत द ासन Inverted Staff Inversion Backbend
LoY[160]
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Viparita Reversed
िवपरीतवीरभ ासन Standing 21st C. PL[162]
Virabhadrasana[162] Warrior[k]
Virabhadrasana III[167] वीरभ ासन III Warrior III Standing 20th C. TK[164][165]
04th C. DU[100]
Virasana,[168] वीरासन,
Hero, 08th C. PSV[52]
Hero's Kneeling Meditation[169][170] (these may refer to a
Dhyana Virasana[169] ान वीरासन Meditation different meditation
pose)
Standing,
Vrikshasana[171] वृ ासन Tree 17th C. GhS[45]
Balancing
20th C. LoY[173]
(13th - 18th C. in
Bharatnatyam dance
statues of Eastern
Vrischikasana[172] वृि कासन Scorpion Inversion Backbend
Gopuram, Nataraja
Temple,
Chidambaram but
not yoga[140])
17th C. HR 3.70
17th C. GhS 3.84 as
Yoganidrasana[174] Yogic sleep Forward
योगिन ासन Noose Mudra
Reclining
bend
a Mudra
Pasini Mudra 18th C. painting,
Mysore[175]
See also
Mudra
List of mudras
Pranayama
Surya Namaskar, a popular sequence of asanas
Notes
c. Sjoman notes that the names of asanas have been used "promiscuous[ly]", making
a. 84's symbolism may derive from its astrological and numerological properties: it is the
their history difficult to trace: the presence of matching names is not proof of continuity,
product of 7, the number of planets in astrology, and 12, the number of signs of the
since the same name may mean a different pose, and a pose may have been known
zodiac, while in numerology, 7 is the sum of 3 and 4, and 12 is the product, i.e. 84 is
by other names at different times.[5] The dates here are therefore based on documents
(3+4)×(3×4).[4]
which provide actual descriptions of the asanas.
b. PL, Post-Light on Yoga poses, are marked as '21st C.' to sort late 20th as well as 21st
d. The Yin Yoga variants are similar but not identical to their 'Yang' equivalents.[13]
century asanas after TK and LoY.
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e. GhS uses the name Garuḍāsana for a different pose. i. Several sitting meditation poses have been called Muktasana.
f. Not yet yoga in 1896 as Jhūla pose in Vyayama Dipika gymnastics book[85] j. Viparita Karani is an inverted practice rather than an asana; the ShS, HYP and GhS
g. LoY has the legs as in Gomukhasana, not in Padmasana.[86] descriptions suggest the actual posture used was a headstand.
h. LoY quotes and interprets GhS 2.40 as meaning a variant of Salabhasana, the legs k. This is a well-documented example of a post-Light on Yoga (1966) pose, created as a
variation of the 20th century Warrior poses. Hundreds of less common variations of
stretched out and raised, the arms as GhS states on the head, also raised;[88]
other poses have been created in the same time frame.
Saraswati has the head supported with elbows on the ground;[87]a a widespread
modern form has feet and head on the ground.
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1. Singleton 2010, pp. 4–5. 35. Srinivasa 2002, pp. 98–122 asanas listed; Figures of 75. Mehta 1990, p. 112.
2. Murugan 2012. asanas in unnumbered pages between pages 153 and 76. Bernard 2007, p. 111.
154; asanas named but not described in text listed on
3. Bühnemann, Gudrun (2007). Eighty-Four Asanas in 77. Iyengar 1979, pp. 220-221.
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18. Mallinson & Singleton 2017, p. 124. 58. Mehta 1990, p. 46. 107. Iyengar 1979, pp. 285-287.
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20. Sjoman 1999, p. 84. 60. Mehta 1990, p. 56. 109. Mehta 1990, p. 143.
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25. Lidell 1983, pp. 132-133. 64. Mehta 1990, p. 110. 117. Mehta 1990, pp. 116, 120–121.
26. Mehta 1990, p. 30. 65. Sjoman 1999, p. 72. 118. Sjoman 1999, p. Plate 14.
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30. Iyengar 1979, pp. 276-278. 69. Mehta 1990, p. 59. 122. Sjoman 1999, p. 74.
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133. Doctor, Vikram (15 June 2018). "Bhawanrao 144. Mehta 1990, p. 138. com/lifestyle/10-poses-younger-yoga-journal). Yoga
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146. Mehta 1990, p. 91.
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134. Saraswati 1996, pp. 103–104. 150. Sjoman 1999, pp. 40–41, plate 17. 165. Singleton 2010, p. 161.
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136. Iyengar 1979, pp. 308-309. com/inspiration/teachings/asanas/chair-pose/). Akasha
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137. Mehta 1990, p. 22. Yoga Academy. Retrieved 1 January 2019.
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External links
Beyogi Library of Yoga Poses (https://beyogi.com/learn-yoga/poses/)
Jack Cuneo Light on Yoga Project (http://www.jackcuneo.com/loyp-gallery/)
Steve Watson The Yoga Asanas before the Modern Period (http://stevewatson.info/blog/2014/12/17/the-yoga-asanas-before-the-modern-period/)
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