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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]

An asana is a posture, whether for traditional hatha yoga or for modern yoga; 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, or reclining in prone or supine positions. Asana are the Yoga Postures. The Patanjali Yoga Sutras define Yoga Asana as – ‘Sthiram Sukham Asanam’, which means Asana is a yoga pose that is steady and comfortable. Asana is the third step in the eight rungs of yoga, known as Ashtanga Yoga. Yoga Asanas or Yoga Poses can be meditative poses or they can be postures aimed towards. Free PDF posture guides to accompany all the YouTube video lessons. In addition a PDF chart for the entire ashtanga yoga primary series. Cheat sheets for the Ashtanga yoga series (PDF) These cheat sheets contain photos of the fundamental poses as well as pictures of the first, second and third Ashtanga yoga series.

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]

Affixes[edit]

Variations on the basic asanas are indicated by Sanskritaffixes including the following:

Yoga Asanas Postures Pdf Download

Asanas[edit]

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
• AS = Ahirbudhnya Saṃhitā, c. 7th century
• PSV = Pātañjalayogaśāstravivaraṇa, 8th century
• V = Vimānārcanākalpa, 10th century
• GS = Goraksha Sataka, 10th century
• HY = Hemacandra's Yogaśāstra, 11th century
• VS = Vasishtha Samhita, 13th century
• ShS = Śiva Saṃhitā, 14th century
• HYP = Haṭha Yoga Pradīpikā, 15th century
• GhS = Gheraṇḍa Saṃhitā, 17th century
• BaH = Bahr al-Hayāt, 17th century
• HR = Haṭha Ratnāvali, 17th century
• JP = Joga Pradīpikā, 18th century
• HAP = Hațhābhyāsapaddhati, 18th century
• ST = Sritattvanidhi, 19th century
• TK = Tirumalai Krishnamacharya, c. 1940
• TB = Theos Bernard, 1950
• LoY = Light on Yoga, 1966
• PL = Post-Light on Yoga^[b]

See also[edit]

• Surya Namaskar, a popular sequence of asanas

Notes[edit]

1. ^84's symbolism may derive from its astrological and numerological properties: it is the product of 7, the number of planets in astrology, and 12, the number of signs of the zodiac, while in numerology, 7 is the sum of 3 and 4, and 12 is the product, i.e. 84 is (3+4)×(3×4).^[4]
2. ^PL, Post-Light on Yoga poses, are marked as '21st C.' to sort late 20th as well as 21st century asanas after TK and LoY.
3. ^Sjoman notes that the names of asanas have been used 'promiscuous[ly]', making their history difficult to trace: the presence of matching names is not proof of continuity, since the same name may mean a different pose, and a pose may have been known by other names at different times.^[5] The dates here are therefore based on documents which provide actual descriptions of the asanas.
4. ^The Yin Yoga variants are similar but not identical to their 'Yang' equivalents.^[13]
5. ^GhS uses the name Garuḍāsana for a different pose.
6. ^Not yet yoga in 1896 as Jhūla pose in Vyayama Dipika gymnastics book^[85]
7. ^LoY has the legs as in Gomukhasana, not in Padmasana.^[86]
8. ^LoY quotes and interprets GhS 2.40 as meaning a variant of Salabhasana, the legs stretched out and raised, the arms as GhS states on the head, also raised;^[88] Saraswati has the head supported with elbows on the ground;^[87]a a widespread modern form has feet and head on the ground.
9. ^Several sitting meditation poses have been called Muktasana.
10. ^Viparita Karani is an inverted practice rather than an asana; the ShS, HYP and GhS descriptions suggest the actual posture used was a headstand.
11. ^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 other poses have been created in the same time frame.

References[edit]

Yoga Poses Pdf Free

1. ^Singleton 2010, pp. 4–5.
2. ^Murugan 2012.
3. ^ ^abBühnemann, Gudrun (2007). Eighty-Four Asanas in Yoga: A Survey of Traditions(PDF). New Delhi: D. K. Printworld. pp. 47, 151. ISBN978-8124604175.
4. ^Rosen, Richard (2017). Yoga FAQ: Almost Everything You Need to Know about Yoga-from Asanas to Yamas. Shambhala. pp. 171-. ISBN978-0-8348-4057-7.
5. ^ ^abSjoman 1999, p. 59.
6. ^ ^ab'Muktasana'. Yogapedia. Retrieved 23 November 2018.
7. ^Sjoman 1999, p. 57.
8. ^ ^abLidell 1983, p. 166.
9. ^ ^abc'Cat Pose — Marjariasana'. Akasha Yoga. Retrieved 13 January 2019.
10. ^Iyengar 1979, pp. 179-205.
11. ^McCrary, Meagan (15 July 2015). '#YJ40: 10 Poses Younger Than Yoga Journal'. Yoga Journal. Once you learn how the fundamental poses work anatomically then it's very natural to start to play with breaking them apart and putting them back together differently ... You won’t find this playful variation of Warrior II Pose in Light on Yoga.
12. ^Mallinson & Singleton 2017, p. xxxix.
13. ^ ^abPowers 2008, p. 195.
14. ^Mehta 1990, p. 147.
15. ^ ^abSingleton 2010, pp. 205-206.
16. ^Mallinson & Singleton 2017, p. 125.
17. ^ ^abLidell 1983, p. 142.
18. ^Mallinson & Singleton 2017, p. 124.
19. ^Saraswati 1996, p. 137.
20. ^ ^abcSjoman 1999, p. 84.
21. ^Mehta 1990, p. 87.
22. ^Iyengar 1979, pp. 246-247.
23. ^Steiner, Ronald (June 2015). 'Anjaneyāsana - Learning devotion from Hanuman'. Yoga Aktuell (in German) (92 June/July 2015). Retrieved 23 January 2019.
24. ^Lidell 1983, pp. 132–133.
25. ^Lidell 1983, pp. 132-133.
26. ^Mehta 1990, p. 30.
27. ^Iyengar 1979, pp. 74-76.
28. ^ ^abSingleton 2010, pp. 205–206.
29. ^Mehta 1990, p. 128.
30. ^Iyengar 1979, pp. 276-278.
31. ^Mehta 1990, p. 57.
32. ^ ^abcd'How to do Bhadrasana?'. The Yoga Institute. 3 August 2018. Retrieved 5 January 2019.
33. ^Mehta 1990, p. 130.
34. ^Lidell 1983, p. 60.
35. ^ ^abSrinivasa 2002, pp. 98–122 asanas listed; Figures of asanas in unnumbered pages between pages 153 and 154; asanas named but not described in text listed on pages 157–159.
36. ^Lidell 1983, p. 39.
37. ^'Balasana - Child Pose'. Akasha Yoga. Retrieved 13 January 2019.
38. ^Sjoman 1999, pp. 15, 70; plate 1 (pose 6).
39. ^ ^abcdSjoman 1999, p. 69.
40. ^Mehta 1990, p. 77.
41. ^Iyengar 1979, pp. 251-254.
42. ^Mehta 1990, p. 86.
43. ^Iyengar 1979, pp. 126-128.
44. ^Mehta 1990, p. 93.
45. ^ ^abcdMallinson, James (2004). The Gheranda samhita: the original Sanskrit and an English translation. YogaVidya. pp. 16–17. ISBN978-0-9716466-3-6.
46. ^ ^abcSjoman 1999, p. 76.
47. ^Mehta 1990, p. 129.
48. ^Iyengar 1979, pp. 280-282.
49. ^Mehta 1990, p. 89.
50. ^ ^abcdefghijkSingleton 2010, pp. 204-205.
51. ^Mehta 1990, p. 52.
52. ^ ^abcdMallinson & Singleton 2017, pp. 97-99.
53. ^Mehta 1990, p. 94.
54. ^Iyengar 1979, pp. 299-302.
55. ^Sjoman 1999, p. 78.
56. ^ ^abLidell 1983, pp. 136–137.
57. ^ ^abcMallinson, James (9 December 2011). 'A Response to Mark Singleton's Yoga Body by JamesMallinson'. Retrieved 4 January 2019. revised from American Academy of Religions conference, San Francisco, 19 November 2011.
58. ^Mehta 1990, p. 46.
59. ^ ^abSjoman 1999, p. 75.
60. ^Mehta 1990, p. 56.
61. ^'Gomukhasana (Cow Face Posture)'. The Divine Life Society. 2011. Retrieved 28 January 2019. Hence, this Asana is suitable for the practice of Pranayama. Ordinarily you can sit at all times in this Asana for long meditation also.
62. ^Ayyangar 1938, pp. 124.
63. ^ ^abcdMallinson & Singleton 2017, pp. 100-101.
64. ^Mehta 1990, p. 110.
65. ^Sjoman 1999, p. 72.
66. ^Bernard 2007, p. 110.
67. ^Saraswati 1996, p. 340.
68. ^Singleton 2010, pp. 60–63.
69. ^Mehta 1990, p. 59.
70. ^ ^abcdefghijSjoman 1999, p. 49.
71. ^'Head to Knee Pose — Janushirshasana'. Akasha Yoga. Retrieved 13 January 2019.
72. ^ ^abIyengar 1979, pp. 237–240.
73. ^Mehta 1990, p. 144.
74. ^Iyengar 1979, pp. 367-372.
75. ^Mehta 1990, p. 112.
76. ^Bernard 2007, p. 111.
77. ^Iyengar 1979, pp. 220-221.
78. ^Iyengar 1979, p. 276.
79. ^Iyengar 1979, pp. 330-336.
80. ^Mehta 1990, p. 62.
81. ^Mallinson & Singleton 2017, pp. 104–105.
82. ^Mehta 1990, p. 68.
83. ^Lidell 1983, p. 120.
84. ^Mehta 1990, p. 124.
85. ^Sjoman 1999, p. 55.
86. ^Iyengar 1979, pp. 116.
87. ^ ^abSaraswati 1996, p. 90.
88. ^Iyengar 1979, pp. 100-101.
89. ^ ^abIyengar 1979, pp. 262-267.
90. ^Mallinson 2004, pp. 16–17.
91. ^Mehta 1990, pp. 63, 70, 73.
92. ^Krishnamacharya 2006, p. 115.
93. ^Mehta 1990, p. 83.
94. ^Saraswati 1996, p. 326.
95. ^Lidell 1983, p. 149.
96. ^Goldberg 2016, p. 223.
97. ^Mehta 1990, p. 58.
98. ^Mehta 1990, p. 54.
99. ^Saraswati 1996, p. 98.
100. ^ ^abcAyyangar 1938, pp. 124-127.
101. ^Mehta 1990, p. 48.
102. ^Mehta 1990, pp. 24-25.
103. ^Mehta 1990, p. 40.
104. ^(no byline) (28 August 2007). 'Noose Pose'. Yoga Journal. Retrieved 11 November 2018.
105. ^Mehta 1990, p. 64.
106. ^Mehta 1990, p. 97.
107. ^Iyengar 1979, pp. 285-287.
108. ^Mehta 1990, p. 42.
109. ^Mehta 1990, p. 143.
110. ^Iyengar 1979, pp. 389-397.
111. ^Mehta 1990, p. 92.
112. ^Bernard 2007, p. 114.
113. ^Mehta 1990, pp. 111–115.
114. ^Saraswati 1996, p. 149.
115. ^Mehta 1990, p. 150.
116. ^ ^abSjoman 1999, p. 79.
117. ^Mehta 1990, pp. 116, 120–121.
118. ^Sjoman 1999, p. Plate 14.
119. ^ ^abSaraswati 1996, pp. 100–103.
120. ^ ^abSaraswati 1996, pp. 106–107.
121. ^Mehta 1990, p. 98.
122. ^Sjoman 1999, p. 74.
123. ^Mallinson & Singleton 2017, p. 104.
124. ^ ^abcdefBernard 2007, p. 29.
125. ^Mehta 1990, p. 53.
126. ^Saraswati 1996, p. 96.
127. ^Larson & Bhattacharya 2008, pp. 479, 599.
128. ^Mehta 1990, p. 88.
129. ^Mehta 1990, p. 82.
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132. ^Lidell 1983, pp. 34–35.
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135. ^Mehta 1990, p. 18.
136. ^Iyengar 1979, pp. 308-309.
137. ^Mehta 1990, p. 22.
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143. ^Mehta 1990, p. 65.
144. ^Mehta 1990, p. 138.
145. ^Sjoman 1999, p. 70.
146. ^Mehta 1990, p. 91.
147. ^Mehta 1990, pp. 134–135.
148. ^Iyengar 1979, pp. 87-88.
149. ^Mehta 1990, p. 47.
150. ^Sjoman 1999, pp. 40–41, plate 17.
151. ^'Utkatasana | Chair Pose'. Akasha Yoga Academy. Retrieved 1 January 2019.
152. ^Mehta 1990, p. 44.
153. ^Bernard 2007, p. 132.
154. ^ ^abMehta 1990, p. 20.
155. ^Mehta 1990, p. 24.
156. ^Saraswati 1996, p. 109.
157. ^'Sitting Postures for Pranayama and Meditation'. Yoga In Daily Life. Retrieved 16 November 2018.
158. ^Mehta 1990, pp. 126–127.
159. ^Singleton 2010, pp. 200-205.
160. ^ ^abIyengar 1979, pp. 373–379.
161. ^Mehta 1990, p. 122.
162. ^ ^abMcCrary, Meagan (15 July 2015). '#YJ40: 10 Poses Younger Than Yoga Journal'. Yoga Journal. Reverse Warrior | You won't find this playful variation of Warrior II Pose in Light on Yoga.
163. ^Mehta 1990, p. 26.
164. ^ ^abc'Virabhadrasana or Warrior Pose'. Bahiranga.com. Retrieved 11 January 2019.
165. ^ ^abcSingleton 2010, p. 161.
166. ^Mehta 1990, p. 28.
167. ^Mehta 1990, p. 32.
168. ^Mehta 1990, p. 50.
169. ^ ^abSaraswati 1996, p. 105.
170. ^Crandell, Jason (28 August 2007). 'You Don't Have to Play Martyr in Hero Pose'. Yoga Journal. Retrieved 16 November 2018.
171. ^Mehta 1990, p. 21.
172. ^Lidell 1983, p. 104.
173. ^Iyengar 1979, pp. 386–388.
174. ^Iyengar 1979, pp. 304-307.
175. ^Sjoman 1999, p. 13.

Sources[edit]

• Ayyangar, T. R. Srinivasa (trans.) (1938). The Yoga Upanishads. Adyar, Madras: The Adyar Library.
• Bernard, Theos (2007) [1944]. Hatha yoga : the report of a personal experience. Edinburgh: Harmony. ISBN978-0-9552412-2-2. OCLC230987898.
• Goldberg, Elliott (2016). The Path of Modern Yoga : the history of an embodied spiritual practice. Rochester, Vermont: Inner Traditions. ISBN978-1-62055-567-5. OCLC926062252.
• Iyengar, B. K. S. (1979) [1966]. Light on Yoga: Yoga Dipika. Thorsons. ISBN978-1855381667.
• Krishnamacharya, Tirumalai (2006) [1934]. Yoga Makaranda. Translated by Lakshmi Ranganathan; Nandini Ranganathan.
• Larson, Gerald James; Bhattacharya, Ram Shankar (2008). Yoga : India's Philosophy of Meditation. Motilal Banarsidass. ISBN978-81-208-3349-4.
• Lidell, Lucy, The Sivananda Yoga Centre (1983). The book of yoga. Ebury. ISBN978-0-85223-297-2. OCLC12457963.
• Mallinson, James (2004). The Gheranda Samhita: the original Sanskrit and an English translation. YogaVidya. ISBN978-0-9716466-3-6.
• Mallinson, James; Singleton, Mark (2017). Roots of Yoga. Penguin Books. ISBN978-0-241-25304-5. OCLC928480104.
• Mehta, Silva; Mehta, Mira; Mehta, Shyam (1990). Yoga: The Iyengar Way. Dorling Kindersley. ISBN978-0863184208.
• Murugan, Chillayah (20 October 2012). 'Yoga Asanas for Health and Fitness'. Silambam. Archived from the original on 3 October 2015. Retrieved 31 May 2013.
• Powers, Sarah (2008). Insight Yoga. Shambhala. ISBN978-1-59030-598-0. OCLC216937520.
• Saraswati, Swami Satyananda (1996). Asana Pranayama Mudra Bandha(PDF). Yoga Publications Trust. ISBN978-8186336144.
• Srinivasa, Narinder (2002). Gharote, M. L.; Devnath, Parimal; Jha, Vijay Kant (eds.). Hatha Ratnavali Srinivasayogi | A Treatise On Hathayoga (1st ed.). Lonavla, India: The Lonavla Yoga Institute. ISBN81-901176-96.
• Singleton, Mark (2010). Yoga body : the origins of modern posture practice. Oxford University Press. ISBN978-0-19-539534-1. OCLC318191988.
• Sjoman, Norman E. (1999). The Yoga Tradition of the Mysore Palace. Abhinav Publications. ISBN81-7017-389-2.

External links[edit]