Yoga Articles

Smadhi is last step of Ashtanga yoga. When we succeed in becoming so absorbed in something that our mind becomes completely one with it, we are in a state of samadhi. Samadhi means “to bring together, to merge.” In samadhi our personal identity-name, profession, family history, social security number, driver’s license number etc.-completely disappears. In […]

The objective in dharana is to steady the mind by focusing its attention upon some stable entity. Dhr means “to hold.” Literally, the word dharana means ‘immovable concentration of the mind’. The essential idea is to hold the concentration or focus of attention in one direction. This is not the forced concentration of, for example, […]

This limb of Ashtanga Yoga deals with the preparation to meditation. Pratyahara means drawing back or retreat. The word ahara means “nourishment”; pratyahara translates as “to withdraw oneself from that which nourishes the senses.” In yoga, the term pratyahara implies withdrawal of the senses from attachment to external objects. What does this mean? It means […]

Pranayama is all about the breathing and concentrating the mind. It is the measuring, control, and directing of the breath. Pranayama controls the energy within the organism, in order to restore and maintain health and to promote evolution. Pranayama gives control of breathing processes and control of vital force. When the inflowing breath is neutralized […]

The practice of physical postures is called Asana. It is the most commonly known aspect of yoga for those unfamiliar with the other seven limbs. The verbal meaning of ‘Asana’ is staying or abiding. Asana is one way in which a person can experience the unity of body and mind. Asana is defined as that […]

The verbal meaning of ‘Niyama’, is rules or laws. These are the rules prescribed for personal observance. Like the five yamas, the niyamas are not exercises or actions to be simply studied. They represent far more than an attitude. Compared with the yamas, the niyamas are more intimate and personal. They refer to the attitude […]

The verbal meaning of “Yama” is “rein, curb, or bridle, discipline or restraints” In the present context, it is used to mean “self-control, forbearance, or any great rule or duty”. It can also be interpreted as “attitude” or “behavior”. Certainly a particular attitude can be expressed as discipline, which then influences our behavior. Patanjali’s Yoga […]

The practice of physical postures is called Asana. It is the most commonly known aspect of yoga for those unfamiliar with the other seven limbs. The verbal meaning of ‘Asana’ is staying or abiding. Asana is one way in which a person can experience the unity of body and mind. Asana is defined as that […]

Other Names Twisted Staff Pose, Tiriyaka Dundasana, Tiryaka Dunda Asana, Tiriyak Dund Posture, Tiryak dand Asan, Description While sitting in dandasana you have to twist your waist backward with your hands, this is called tiriyaka-dandasana. How to reach the stretch Start from sitting in Dandasana . Let your left arm move towards your left back. […]

Other Names Sun-Salute, Sun-Salutation, Surya Namaskar/ Namaskara, Surya Pranama/ Pranam Description For people with limited time, the Sun Salutation is excellent because it stretches and strengthens all the major muscle groups in the body and exercises the respiratory system. It is a graceful sequence of thirteen positions linked by a continuous flowing motion, and accompanied by five […]

Other Names Half Wind-freeing Posture, Mild Wind releaving Pose, Soft knee Squeeze Posture, Ardha Pavan or Pawan Mukt Asan, Pavana or Pawana Mukta Asana, Adha Pawanmuktasana Description The Sanskrit word ardha means half, pavana means air or wind and mukta means freedom or release, therefore this is the “wind relieving posture” so named because it […]

Other Names Half Locust Posture/ Pose, Ardha Shalabha or Salabha Asana, Ardh Shalabh or Adha Salabh Asan Description This asana has a very little difference from Salabhasana, because in this asana only legs will be lifted upwards. How to reach the stretch Lie down on your stomach in Advasana. Put your chin on the ground and […]

Other Names Uddhava Tadasana, Side Mountain Pose, Side Bend Posture, Udharva Tada Asana, Udharv Tad Asan Description This asana is equal to tadasana but this asana hands will be joined together to upwards. How to reach the stretch Stand straight and gaze in front. Take the Tadasana position. Now put the fingers of both your […]

Other Names Extended Shoulder Stand, Viprita Karni Asan/ Mudra, Viprit Karani Mudra, Saravanga/ Sarvanga Asana, Sarvang Asan Description This is the variation of Sarvangasana-1. This pose is more difficult than first pose because in this asana no support to the back will be given. How to reach the stretch Start from Supported Shoulderstand Pose (Sarvangasana-1). Let […]

Other Names Shoulder Stand, Viprita Karni Asan/ Mudra, Viprit Karani Mudra, Saravanga/ Sarvanga Asana, Sarvang Asan Description This mysterious Asana which gives wonderful benefits. In this Asana the whole weight of the body is thrown on the shoulders. You really stand on the shoulders with the help and support of the elbows. Concentrate on the […]

Other Names Half Twisted Staff Pose, Folded Tiriyaka Dundasana, Tiryaka Dunda Asana, Tiriyak Dund Posture, Tiryak dand Asan, Description This asana or posture is same as tiriyaka-dandasana but with a folded leg. How to reach the stretch Start with dandasana (staff-pose) . Now fold your left leg and the foot close to the right inner […]

Other Names Tiryaka-Paschimotanasana, Cross Back-stretching Posture, Alternate/ Crossed seated forward bend pose, Tiriyak Pashchim Uttan Asan, Tiriyaka Pashchima Uttana Asana, Paschimottana, Paschimotana, Pashchimottanasana Description This asana is a type of forward bend with crossed hands. In this asana left hand touches the right foot and vice-versa. How to reach the stretch Start with sitting in Dandasana . […]

Other Names Psychic union Pose, Psychio-union posture, Yog-Mudra Asan, Yogmudra Asana Description The word “Yogamudra” is derived from the two words – yoga (awareness) and mudra (seal). Yogamudra thus is the “seal of awareness”. It ensures that you attain the highest stage of awareness. How to reach the stretch From a position sitting on your […]

Other Names Tree Posture, Dhruwasana, Dhruva Asana, Dhruv Asan, Vrksasana, Vriksha Asana, Vriksh Asana, Vriks Pose Description In this asana stand straight with feet placed together. Bend the right knee and put the right foot on the left groin with the sole facing upward. Bring the hands near the chest and join the palms. How […]

Other Names Crocodile Pose, Croco Posture, Dolphine, Makara Asan, Makar Asan, Makr, Magar, Magarmachh, Magarmach, Ghadial Asana, Makrasana Description This asana is equal as makarasana-2 but in this asana legs are folded. How to reach the stretch Lie down in prone position (Advasana) . Both the legs will be together, palms resting on the ground, […]

Other Names Crocodile Pose, Croco Posture, Dolphine, Makara Asan, Makar Asan, Makr, Magar, Magarmachh, Magarmach, Ghadial Asana, Makrasana Description This asana is similar as makarasana. The only difference is that in this asana face goes upwards. How to reach the stretch Lie down in Advasana. Both the legs will be together, palms resting on the ground, […]

Other Names Crocodile Pose, Croco Posture, Dolphine, Makara Asan, Makar Asan, Makr, Magar, Magarmachh, Magarmach, Ghadial Asana, Makrasana Description ‘Makara’ means ‘Crocodile’. While doing this Asana body resembles the shape of ‘crocodile’, hence it is known as Makarasana. It is also considered a relaxative Asana like Savasana. Makarasana increases the heat of the body. How to […]

Other Names Angle Pose, Reverse tee posture, Kona Asana, Kon Asan Description In this asana one hand touches the opposite foot while the other hand goes upright straight at 90 degree. How to reach the stretch Stand erect with legs together, hands by the side of the thighs. Make two or two and half feet […]

Other Names Angle Pose, Reverse tee posture, Kona Asana, Kon Asan Description The posture has a shape of an angle formed by the arms and the legs. So it is called Konasana. In this asana, the balance is maintained with the palms and the heels firmly fixed on the ground. How to reach the stretch […]

Other Names Weighing Scale Pose, Weighing Scale Staff Pose, Weigh Scale Posture, Tolangula Asana, Tolangul Asan, Tolangula-dandasana Description The second variation of Tolangulasana is also a balancing pose. The whole weight of the body will be on your hands. How to reach the stretch Sit in Dandasana and slowly take your body weight on your hands. Inhale […]

Other Names Weighing Scale Pose, Wighing Scale Lotus pose, Weigh Scale Posture, Tolangula Asana, Tolangul Asan, Tolangula-padmasana Description When this asana is performed, the body takes the shape of scales. So it is called Tolangulasana. This has come through tradition. In its final position the whole body is balanced on closed fists. How to reach […]

Other Names Seated Wide Legged Straddle Posture, Wide leg seated pose, Upavishtha-Kona-Asana, Upvishth Kon Asan, Upavista-Konasana Description In Sanskrit Upavistha means seated or sitting, Kona means angle and Asana means pose. Upavistha-Konasana translates to Seated Angle Pose. In English, this forward bend pose is often referred to as “Wide Angle Forward Bend”. Upavistha-Konasana is a […]

Other Names Toe Balance Pose, Toe to Nose Posture, Padangustasana, pada-Angushtha-Asana, padangushth Asan Description Pada means the foot. Angushtha implies the big toe. This posture is characterized by standing and holding the big toes. How to reach the stretch From standing, take the feet hip distance apart. Exhale as you fold forward, taking hold of […]

Other Names Bow To the Ear Pose, Bow And Arrow Posture, Akarn-Dhanushtankara, Karna-Dhanurasana, Akarna-Dhanush-Tankara Asana, Akaran-Dhanushtankar-Asan Description In this asana the body is stretched more like a string of bow when pulled at the time of archery. How to reach the stretch Bend the left leg in knee and keep the foot on the thigh […]

Other Names Seated Mountain Pose, Seated Hill Posture, Parvata Asana, Parvat Asan Description In this the body is stretched to look like a mountain peak and so it is called the Parvatasana (parvat means mountain in Sanskrit). How to reach the stretch Start from Padmasana , take both the hands forward and lock the fingers of both […]

Other Names Camel Pose, Ustrasana, Unt or Unth Posture, Ustra or Ushtra Asana Description The word “ushtra” refers to “Camel”. In this asana, the body resembles the neck of a camel, that’s why it is called ‘Ushtrasana’. How to reach the stretch Sit with legs stretched, heels together, palms pressing on the ground by the […]

Other Names Cat Pose, Billi Posture, Majra Asana, Majr Asan Description Cat Pose or Majrasana teaches you to initiate movement from your center and to coordinate your movements and breath. These are two of the most important themes in asana practice. How to reach the stretch Crouch down, on all fours, like a cat; knees […]

Other Names Hand to Foot Pose, Foot to hand Forward Bend Posture, Standing Forward bend, Jackknife Pose, Padahastasana, Hasta-Pada Asana, Hast-Pad-Asan, Hands and feet posture, Hast-padasana Description Hastpadasana is one of the twelve basic asanas. You must master this pose and its variations before trying the advanced Asanas. How to reach the stretch Stand erect […]

Other Names Monkey Pose, Split Posture, Hanumana Asana, Hanooman Asan, Hanumaan Description A powerful monkey cheif (Lord Hanuman) of extraordinary strength and prowess, whose exploits are celebrated in the epic Ramayana. He was the son of Anjana and Vayu, the god of wind. This pose then, in which the legs are split forward and back, […]

Other Names The Moon Pose, Hare Posture, Shashanka-Asana, Shashank-Asan, Sasankasana, Sasank Description ‘Shashanka’ in Sanskrit means the moon, that’s why it is called moon pose also. How to reach the stretch Sit with legs folded backwards, heels apart, knees and toes together (sit in vajrasana). Adjust your hips between the heels (Vajrasana). Slowly raise your […]

Other Names Extended Frog Pose, Stretched Frog Posture, Utatana-Manduka-Asana, Utan or Uttan-Manduk-Asan Description “Manduka” in Sanskrit means frog. The body in Uttana-Mandukasana resembles an erect frog that’s why it is called ‘uttana-mandukasana’. How to reach the stretch Sit in Vajrasana and keep your knees wide. Let the great toes touch each other and keep the body straight. […]

Other Names Frog Pose, Froggy Posture, Manduka Asana, Manduk Asan Description The shape of this formation resembles a frog, so that’s why this asana is called Mandukasana. In sanskrit frog is called a manduk. How to reach the stretch Sit in Vajrasana with both the legs bent in the rear. Keep both the paws of the legs […]

Other Names The Supine Vajrasana, Pelvic Posture, Fixed Firm Pose, Supta-Vajra-Asana, Supt-Vajr-Asan Description This asana is the further development of Vajrasana. ‘Supta’ in Sanskrit means supine and Vajrasana means lying on the back. We lie on our back with folded legs, hence, it is called Supta-Vajrasana. How to reach the stretch Sit in Vajrasana. Slowly […]

Other Names Side Bending Stretch Pose, Swaying Palm Tree Pose, Tiriyaka-Tada-Asana, Triyak-Tad-Asan Description Tiriyaka-Tadasana is a swaying tree stretch. This pose can be seen in trees when wind is blowing. How to reach the stretch Take the same position as Tadasana without lifting the heals. Stretch the body up and bend towards left from waist […]

Other Names Waist Rotating Pose, Waist rotation posture, Katti-Chakra Asana, Kati-Chakrasana, Kati Chakr Asan, Kati-Chakrasana, KatiChakrasana Description This also a simple yet effective and safe posture which almost any one can practice to mainly exercise the trunk. Its easily controllable circular movement is a good remedy for back pains. How to reach the stretch Stand […]

Other Names Mountain Pose, Hill Posture, Tada Asana, Tad Asan, Description Tadasana can be practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture. Tadasana is a position used at the beginning and in the middle and in the end, in which you pay attention to your […]

Other names Staff Pose, Dundasana, Dunda Asana, Dund Posture, dand Asan, Description Dandasana is the simplest form of sitting position on which many other asanas are based. Sit with your legs straight and feet together and place the hands on the ground on either side of the body with fingers pointing forward. Make sure that […]

Other Names Stick Posture/ Pose, Yastika Asana, Yastik Asan Description This asana is also a resting pose or stretch. One can easily do this asana. How to reach the stretch Lie on the back. Extend legs fully. Inhale 3 seconds stretch arms towards head. Stretch toes and fingers outwards. Exhaling, return to normal. How to […]

Other Names Downward Tree Posture, Vriksha Asana, Vriksh Asana, Vriks Pose, Vrksasana Description Vrikshasana is a tree pose which means you are standing with your hand raised towards the sky. Adho-Mukha-Vrikshasana can be termed as a tilted tree pose where in your hands are supporting the entire body weight. This asana when done by beginners […]

Other Names Vrischikasana, Vrichikasana, Scorpion Posture/ Pose, Vrishchika Asana, Vischika or Vrishchik Asan, Pincha-Vrishchikasana Description The position of the body in this pose resembles a scorpion when it gets ready to strike its victim by arching its tail above its back & and striking the victim beyond its own head. Before attempting advanced pose you […]

Other Names Hero Posture/ Pose 2, Veera or Vira Asana, Veer or Vir Asan, Veerasana Description Vira means brave. The way a brave man takes position while attacking his enemy, the similar position is formed in this asana, hence it is called as Virasana. How to reach the stretch Take the left foot forward and […]

Other Names Hero Posture/ Pose 1, Veera or Vira Asana, Veer or Vir Asan, Veerasana Description The Hero Yoga Pose is one of the basic sitting postures, also excellent for Meditation. The internal rotation of the upper legs and knees is opposite to the movement involved in Lotus Yoga Pose; as such, it both loosens […]

Other Names Twisting Posture, Twist Pose, Vakra Asana, Vakr Asan Description In this asana, the upper part of the body is completely turned and twisted. The spine, the muscles of the hands, the legs and the back are stretched. How to reach the stretch Sit erect, stretching your legs in front together. Hands by the […]

Other Names Wind-freeing Posture, Wind releaving Pose, knee Squeeze Posture, Pavan or Pawan Mukt Asan, Pavana or Pawana Mukta Asana, Pawanmuktasana Description In Sanskrit “Pavan” means air, “mukta” means release or free. Pavanmuktasana balances the wind in whole body. How to reach the stretch Lie on your back. Hug your knees into your chest, while […]

Other Names Thunderbolt Posture, Adamantine Pose, Vajra Asana, Vajr Asan Description Like Padmasana, this is also the Asana for meditation. One can sit comfortably for a prolonged period in this Asana. This is one asana which can be done immediately after consuming food. Sit in Vajrasana and do right nostril breathing. This relieves heaviness in stomach […]

Other Names Chair Posture, Difficult Pose, Hazardous pose, Akward Pose, Fierce Pose, Utkata Asana, Utkat Asan, Hardening Legs Like Steel Description Utkatasana is often called “Chair Pose.” To the external eye, it looks like a yogi sitting in an imaginary chair. When you do the pose, however, it is definitely not a cushy, passive ride. […]

Other Names Lion Posture, Tiger Pose, Singh Asan, Singa or Singha Asana, Sinhasana Description Placing the palms on the knees, spreading out the fingers (and) opening the mouth wide, one should gaze at the tip of the nose and be well (composed). This Simhasana, adored by ancient yogis. How to reach the stretch Sit in Vajrasana . […]

Other Names Hidden Posture, Gupta Asana Pose, Gupt Asan Description It’s similar to Swastikasana, same as Siddhasana, but practiced by men only. Purely meant for meditation. As this Asana hides well the organ of generation it is called Guptasana. How to reach the stretch Sit erect with your legs folded, with one heel placed just above […]

Other Names Vajrasana, Muktasana, Perfect (Perfected) Posture, Perfect Pose, Adept’s posture, Gupta Pose, Accomplished Posture, Sidha Mukta Vajra Asana, Muktasana, Guptasana, Siddasana Description One of the most popular meditation postures is Siddhasana. The Sanskrit name means “Perfect Pose,” because one attains perfection in yoga by meditating in this position. Siddhasana is useful to learn, since […]

Other Names Symmetrical Pose, Equal Posture, Sam Asan, Sama Asana Description In this posture, body remains in a symmetrical position and, therefore, it is named Samasana. It is a meditative Asana. How to reach the stretch Spread both the legs and keep them at a distance of 1 to 1.5 feet. Bend the left leg […]

Other Names Full Locust Posture/ Pose, Purna Shalabha or Salabha Asana, Puran Shalabh or Purn Salabh Asan Description Purna-Salabhasana is a reverse posture to the Cobra Posture, which gives a backward bend to the spine. Values of certain asanas are maximised when done one after the other. Cobra posture activates the upper area while locust […]

Other Names Intense Spread Leg Stretch Posture, Wide Legged Forward Bend Pose, Prasharita Padottana Asana, Prasarita Paduttan or Padottan Asan, Padotanasana Description It is often suggested for people who cannot do Shirshasana , the headstand, so that they get similar benefits which include making the mind tranquil. In this standing pose the body is in a similar […]

Other Names Paschimotanasana, Back-stretching Posture, seated forward bend pose, Pashchim Uttan Asan, Pashchima Uttana Asana, Paschimottana, Paschimotana, Pashchimottanasana Description Literally translated as “intense stretch of the west,” Paschimottanasana can help a distracted mind unwind. How to reach the stretch From Staff Pose – Dandasana bring the arms straight out to the sides and up over your head. […]

Other Names Lord of the Dance Posture, King Dancer Pose, Natraja Asana, Natraj Asan, Nutraj Description Also called the Cosmic Dancer, Nataraja is another name for Shiva. His dance symbolizes cosmic energy in its “five actions:” creation, maintenance, and destruction or re-absorption of the world, concealment of authentic being, and salvific grace. How to reach […]

Other Names Swinging Posture, Pendant Pose, Lol Asan, Lola Asana, Uthitapadmasana, Uthitta/ Uthita-Padma Asana, Uthit padm Asan Description Lolasana (Pendant Pose) is a beginning arm balance that presents an experience requiring courage: the courage necessary to literally pull yourself up off the floor. How to reach the stretch Start from Padmasana and bring the hands to the […]

Other Names Tortoise Posture, Kachhua or Kachua Asan, Kurm Asan, Karma Asana Description This asana looks like a tortoise that’s why it is called tortoise pose. In Sanskrit ‘kurma’ means tortoise that’s why it is called kurmasana also. How to reach the stretch From staff posture (Dandasana) , spread the legs out as wide as […]

Other Names Hidden Posture, Gupta Asana Pose, Gupt Asan Description It’s similar to Swastikasana, same as Siddhasana, but practiced by men only. Purely meant for meditation. As this Asana hides well the organ of generation it is called Guptasana. How to reach the stretch Sit erect with your legs folded, with one heel placed just above […]

Other Names Cowherd Posture, Goatherd Pose, Goraksha Asan, Gay-Raksha Asana Description This asana is a minor variant of Bhadrasana. How to reach the stretch Sit in Dandasana position , fold your legs with knees as wide as possible and bring the feet in front of the groin. Keep the soles of the feet opposed and touching each other. […]

Other Names Cow Face Posture, Cow head Pose, Gomukh Asan, Gomukha Asana Description This asana resembles the face of the cow that’s why it is called the ‘cow face’ or ‘gomukhasana’. How to reach the stretch From Knee to Ankle, slide the knees to center stacking the right knee directly over the left. It may […]

Other Names Eagle Posture, Standing Spinal Twist pose, Garud Asan, Garuda Asana, Samkatasana, Contracted Pose, Dangerous Posture, Sankata or Samkata Asana, Sankat or Samkat Asan, Sankatasana Description For Garudasana you need strength, flexibility, and endurance, but also unwavering concentration that actually calms the fluctuations (vrtti) of consciousness. This is true of all the yoga poses, […]

Other Names Firm Posture, Firm Side pose, Firm (Side) Posture, Dradha Asana, Drash Asan Description It is the posture with a right-side-inclined considered most suitable for sleeping. How to reach the stretch Lie on the right side of the body in a state of relaxation. Keep the right arm under the head as if for […]

Other Names Auspicious Posture, Gentle pose, Bhadra Asana, Bhader or Bhadar Asan, Description Place the two ankles under the scrotum on each side of perineum, the left knee on the left (side) and the right one on right (side) and, firmly holding with the hands the feet which (thus) made to touch the sides, one […]

Other Names Supine Child with Spinal Rocking posture, Sleeping Child Posture, Sleep Baby Pose, Foetus Pose, Supt Bal Asan, Supta Bala Asana, Nidra Garbhasana, Neend Gharbha Asana, Sota Gharabh Asan Description This asana is a spinal rocking child pose. Because it looks like a child spinal rocking pose, that is why, it is called sputa-garbhasana. […]

Balasana-2 Other Names Child Posture, Baby Pose, Foetus Pose, Bal Asan, Bala Asana, Garbhasana, Gharbha Asana, Gharabh Asan Description When this asana is performed ,the pose achieved resembles that of a human foetus in the womb. So this asana is called Garbhasana. This asana is the another variation of Balasana. How to reach the stretch […]

Other Names Child Posture, Baby Pose, Foetus Pose, Bal Asan, Bala Asana, Garbhasana, Gharbha Asana, Gharabh Asan Description Balasana is a resting pose that can precede or follow any asana. It looks like a foetus that’s why it is also called Foetus pose or Garbhasana. How to reach the stretch Firstly kneel on the floor. […]

Other Names Crane Posture, Heron Pose, Crow Pose, Bak Asan, Baka Asana, Crow Posture, Kauva pose, Kova Asan, kaka Asana, Kakasana, Bagula Asana Description In this posture (Asana), the body looks pretty much to an elegant crane standing still in the water. This Asana belongs to a group of postures known as hand balances, and […]

Other Names Leg-split Posture, Split Leg Pose, Lunge Pose, Anjanay or Anjaney Asan, Anjaneya Asana Description Anjaneyasana is named after the great Indian ape God. In this asana heart is connected to the lower part of the body, allowing the prana the opportunity to flow downward and upward. How to reach the stretch Begin with […]

Other Names Prone Posture, Reverse Corpse Pose, Adhav Asan, Adhva Asana Description It is the companion position for relaxation; lying on the stomach, with the arms along the body and the palms towards the floor. How to reach the stretch Lie on your stomach. Stretch both arms forward on each side of the head. Relax […]

Other Names Upside-down Tortoise Posture, Kachhua or Kachua Asan, Uttan Kurm Asan, Uttana Karma Asana, Intense or extended Tortoise posture Description ‘Kurma’ means tortoise. In the first stage the arms outstretch on either side of the body, the legs are over the arms, the chest and shoulders on the floor. This is the tortoise with […]

Other Names Raised feet Posture, Raised foot pose, Uttan Pad Asan, Uttana Pada Asana Description This is a traditional asana. For this asana you have to lie on your back. Do your feet together. Place palms facing down to the floor at your side 4 to 6 inches away from the trunk. How to reach […]

Other Names Triangle Posture, Trikon Asan, Trikona Asan, Side Bend Pose Description Trikonasana, the Triangle Pose, concludes the yoga postures in our Basic Session. It augments the movement of the Half Spinal Twist Yoga Pose and gives an excellent lateral stretch to the spine, toning the spinal nerves and helping the proper functioning of the […]

Other Names Corpse Posture, Most-relaxed Pose, supine posture, Savasana, Shav Asan, Sava Asana, Shava Mudra, Mritasana, Mrita, Mrit, Dead pose Description We can truly get in touch with the deepest of Anahata Chakra through Shavasana. In this asana, as we release the whole of the body into the ground and allow the full effect of gravity […]

Other Names Downward-Facing Dog Posture, headstand pose, downward facing tree, Adho Mukh Sav Asan, Savasana, Shavasana Description This asana is one of the most widely recognized yoga poses, Downward-Facing Dog is an all-over, rejuvenating stretch. Downward-facing dog is an ancient posture depicted in Egyptian Art that is thousands of years old. It teaches us that […]

Other Names Bridge Posture/ Pose, Setu Bandh Sarvang Asan, Bandha Sarvanga Asana Description Setu” means bridge. “Bandha” is Lock, and “Asana” is Pose or Posture. “Setu Bandhasana” means construction of a bridge. Setu-Bandha-Sarvangasana is a useful asana to follow Ushtrasana or Shirshasana because it lengthens the back of your neck in the same way that Sarvangasana does after Shirshasana. How […]

Other Names Half-Plough Posture, Half-plow pose, Adha hal Asan Description This asana is similar to uttanapadasana. The only difference is that, in uttanapadasana the feet are taken high about 30 degree and in Ardha-Halasana it is about 90 degree. How to reach the stretch Lie on your back with feet together. Keep your palms beside […]

Other Names Full Plough Posture, Full Plow Pose, Purn Hal Asan, Purna Hala Asana Description Halasana is repose, to assure maximum benefit. It consists in lying an instant on the back, then lifting the legs (firm) slowly over the trunk, helping to incline them with the pressure of the hands against the floor, to both […]

Other Names Lotus Posture/ Pose, Padm Asan, Padma Asana Description Padma literally means lotus. This is the posture for meditation. It is the ultimate yoga pose, Padmasana requires open hips and consistent practice. How to reach the stretch Keep the right foot on the left thigh. Start bouncing the right knee. If the bouncing knee […]

Other Names Bound Lotus Posture, Hidden Lotus Pose, Badd or Badh Pad Asan, bandha Padmasana Description This stretch is not an easy task, but if practiced correctly it will give benefit to your body. This asana is very effective for chronic constipation and prevents arthritis from forming in the knees. How to reach the stretch […]

Other Names Foot Posture, One Legged Plank Pose, Pad Asan, Puma Pad Asana, Erect-standing Posture, Purna Pada Asana, Standing Pose Description In this asana you should keep your supporting thigh strong, lifting the kneecap up into the thigh. This pose strengthens the wrists, arms, shoulders, back, buttocks and neck muscles. How to reach the stretch […]

Other Names Full spinal twist Posture, Full lord of the fishes Pose, Matseyanrasana, Matsynder Asan Description It is a very powerful asana of yoga. In this asana the body is twisted from a sitting position. The twisting of the spine touches on the basic foundation and functioning of the skeleton itself. A flexible mind and […]

Other Names Half Moon Pose 2, Ardh Chandra Asan, Adha Chander Asan Description This asana is similar to ushtrasana (The camel pose). This asana is another variation of Ardha-Chandrasana. How to reach the stretch Start with Ushtrasana (camel pose) , stand on your knees and put your both hands on your chest. Inhale and take your neck […]

Other Names Half Moon Pose 1, Ardh Chandra Asan, Adha Chander Asan Description In doing the Ardha-Chandrasana (half moon pose) pose; one tunes into the unconscious energy of the moon which changes by waxing and waning. Moon is also a symbolic in yoga. It touches each individual it in its own manner. By doing this […]

Other Names Half spinal twist Posture, Half lord of the fishes Pose, Ardho Matseyanrasana, Adha Matsynder Asan Description This Asana in its original form is difficult to practice, therefore, it was simplified which is called ‘Ardha-Matsyendrasana’. After sufficient practice of this Asana, it becomes possible to practice Matsyendrasana. How to reach the stretch Sit down […]

Other Names Prone Fish Posture/ Pose, Adho Matsya Asana, Adha Matsy Asan Description In this asana posture the shape of the body appears similar to fish in the water. Such a statement is bold, as the fact is, we don’t recognize the posture as fish but one can float on the water without any movement […]

Other Names Headstand Thunderbolt Posture, Diamond pose, Kneeling posture, Shirsh Vajr Asan, Sirsha-Vajra Asana Description Sirsha-Vajrasana is as equal as Shirshasana. But the only difference is that, in Sirsha-Vajrasana legs will be folded in vajrasana instead of being straight. How to reach the stretch Take the position of Shirshasana . Now fold you legs and rest it on […]

Other Names Sirsasana, Sirshasana, Sirshasana, Headstand Posture, pole posture Pose, Topsy-turvy Posture, Vipreet Karni Asan/ Mudra, Vipreeta Karani, Shirsh Asan, Upside down pose, Sirshasana Description This pose is the most recognized yoga pose than the other poses. Standing on one’s head is called Sirsasana. It is also called the king of the asanas, so one […]

Other Names Head-to-Knee Forward Bend Posture, Spinal Twist Pose, Janu Shish Asan, Janu-Shirsha Asana, Janoo Sirsha, J-Sirsasna Description Janu means knee and sirsha means head. Janu Sirsasana is a good pose to stretch the kidney area which renders a different effect than that of Pascimottanasana. This asana is for all levels of students, Janu Sirsasana […]

Other Names Peacock Posture, Pea-Cock Pose, Mayura Asana, Mayur Asan Description It is a classic yoga posture that is highly recommended if you want to improve the radiance of your skin, the tone of your muscles and the workings of your inner organs. In this asana one has to hold his whole body like a […]

Other Names Cock Posture, Cockerel, Kukkut Asan, Kukkuta Asana Description Kukkuta is a Sanskrit word which means a cock.This asana resembles that of a cock and hence the name is Kukkutasana. It is also an exciting variation of padmasana (lotus). Although it is difficult to master, but once accomplished you’ll be working yourself every day […]

Other Names Easy Peacock Posture, Swan Pose, Hamas Asan, Hamasa Asana Description This asana effects the abdominal area, increasing its flow of blood and energy. The abdominal organs are massaged and the second position also limbers the knee and hip joints. The shoulders and arms receive a good stretch, toning the muscles and preventing fat […]

Other Names Full Snake Posture, Cobra Pose, Serpent, Samp Asan Description This is a basic yoga posture. It is very easy to do especially if your back is not too stiff and rigid. Regular practice of this asana makes child birth easy, good for digestion and constipation and gives a good blood circulation. How to […]

Other Names Half-cobra Posture, Half Snake Pose, Adha Bhujang Asan Description In this asana let the lower part of your body from the toes up to the navel touch the ground. Place the palms on the ground and raise the head like a cobra. Because of its shape like cobra, it is called cobra posture. […]

Other Names Circle Pose, Full Wheel Posture, Full circle, Purna Chakra Asan, Puma Chakrasana, Up-ward Bow Posture, Back-bend Pose, Half Wheel Asana, Adha/ Adho Dhanur Asan, Urdhva Dhanurasana Description Chakrasana is the most important and fundamental backbend. In this pose, you have to lie on your back and push up, balancing just on the hands […]

Other Names Half-circle Posture, Adha Chakra Asan, Half round Pose Description Chakra means wheel and Ardha means half therefore this is the Half Wheel Posture. The Ardha-Chakrasana is also known as the urdhva-dhanurasana. Urdhva means raised, elevated or upright and dhanur means bow. Both “wheel posture” and “raised bow posture” describe the appearance of this […]

Other Names Uddiyan-Bandh, Udiyana, Udiyan, Abdominal Lock Description This bandh involves movement of the muscles of the stomach and especially the muscles of the diaphragm. The movement is important and characteristic. Hathayoga assigns a special importance to Uddiyan Bandh. The study of Pranayam is not complete without studying this bandh. While performing this bandh, the […]

Other Names Mulbandh, Moolbandh, Mulbandha, Moolbandha, Moola-bandha, Root-Lock Description However performance of Mool Bandh is easy with external Kumbhak. In this Bandh the region below the naval is affected. How to do Sit in any asan, preferably Padmasana or Siddhasana. Perform either external Kumbhak or internal Kumbhak and contracting the anus draw the Apan Vayu upwards. Stay thus […]

Other Names Jallandhara-Bandha, Jullundur Bandh, Chin Lock Description It is difficult to explain why this bandh is known as Jalandhar Bandh. However, one may guess that Rishi Jalandhar might have defined the act of this bandh for the first time, and the same was named after him. (In Yoga, sometimes the actions are known by […]

Other Names Bow Posture, Bow pose, Dhanur Asana, Bowposture Description This asana actually looks a lot like an archer’s bow when you are in full pose. This is a pose best done after a little warm-up with other poses. It may be difficult for beginners. Bhujangasana, or cobra pose, is a nice pose to start building […]

Other Names Reverse boat Posture, facing down Boat Pose, Reverse Nauka Asan Description Prishth-Naukasana is a reverse boat pose. This asana is equal as Navasana. How to reach the stretch Lie in Advasana (reverse corpse posture) on your stomach. Then stretch your arms and legs upwards together. Your arms and legs should go parallel. Stay in the posture […]

Other Names Boat Posture, Half Boat pose, Ardh-Nauka Asana Description Boat Pose requires you to balance on the tripod of your sitting bones and tailbone. It is an abdominal and deep hip flexor strengthener. The mid section of the body connects the lower body to the upper body and is the source of balance and […]

Other Names Full Boat Posture, Purna Nauka, Noka, Asan Nav Asana, Boat Pose Description Although this asana is done on the floor, but actually it is a challenging balancing pose (the balance is on your buttocks). The complete posture looks like a boat, and since you are balancing like a boat balances in the water. […]

There are two techniques of practicing Basti. It is as follows: 1. Basti (Jala-basti), Colon cleansing technique How to do This technique can be practiced with or without a bamboo tube. But it is better to have a bamboo-tube. Now sit in a tub of water covering your navel. Assume the posture Utkatasana by resting your body […]

Other Names Shankha Dhouti, Intestinal Wash, Kayakalp or Kayakalpa Kriya, Varisar Varisara Kriya, Description The most advanced and popular technique or Kriya that cleans out the entire Gastro Intestinal tract. It involves drinking one and half liters of lukewarm salt water and then doing specific Yoga Asanas. This helps massage the internal organs, as the […]

Other Names Vaman Dhoti, Kunjal Kriya, Ragurgitative Cleansing, The Practice Of Vomiting Water Description It is another easy method among all forms of dhouti. The washing up of the entire track starting from the mouth to the digestive path at the beginning of the small intestines, that is mouth, esophagus. How to do To one […]

Description This cleansing technique draws its name from the words ‘Agni’ (Fire), Sar (Essence) and Kriya (Action). Fire is the essential element of digestion and this cleansing action stimulates this fire for the digestive system to work at its optimum level. How to do In this, while standing bend slightly forward from the waist while […]

Other Names Nauli, Churning of the Abdomen, Abdominal Churning Description With shoulders bent forward one should rotate the abdomen right and left with the speed of a fast rotating whirl pool. This is called Nauli by accomplished yogis. Nauli is practiced only after the practice of Uddiyan-Bandh. How to do Stand erect at your place. […]

Other Names Nasal Cleansing Using a Cord, Thread-Neti or String-Neti, Sutr Neti Description Insert a soft thread through the nose to the length of one hand-span so that it comes out of the mouth. How to prepare the thread Cut a number of strands of the thread to about 45cm in length, so that the […]

Other Names Clarified Butter Neti, Ghrit-Neti, Description Instead of water and milk we can also use warm ghee to practise ghrita neti. (If oil is used instead of ghee, it must be unconcentrated and with no added chemicals.) How to do Benefits It destroys all diseases which manifest above the throat. Both sutra and jala […]

Other Names Dugdh Neti, Nasal Cleansing technique Using Milk, Nasal irrigation, Jalneti, Milk-Neti Description The technique is not half as hard as it appears. In fact, once mastered, which should take a day or two at most. You will be surprised at both, the technique and its results. Another version of Netis is using diluted […]

Other Names Jal Neti, Nasal cleansing, Nasal irrigation, Jalneti Description While it is of natural interest to yoga practitioners, this technique is especially suited to the ‘common’ man for its remarkable effects on treating sinus infections, allergies, headaches and even stress. How to reach the stretch A special “Neti Pot” is filled with warm, slightly […]

Other Names Floating Description Plu means to swim or float. Plava means floating. Plavini is that which makes one float. The student actually drinks air like water slowly and sends it to the stomach. The stomach gets bloated a bit. If you tap the stomach when it is filled with air, you will get a […]

Other Names Murcha, Moorcha, Moorchha, Behosh, Acheta, Murchha, Unconsciousness, Swooning Description It involves a prolonged full pause held with a chin lock, until you experience the approach of fainting. Beginners may, indeed, faint. But experts remain seated upright, normally in the Lotus Posture, and attain a restful, pleasant suspension of consciousness. One breathes through both […]

Other Names Tongue Hissing, Cooling Breath Description This exercise is also one of the basic breathing exercises. The breathing technique Sitali refers to the sound caused when air is drawn in through the protruding tongue folded into a tube. How to do Purse your lips into a tiny “o” shape, like a reaching kiss. Keep […]

Other Names Left Nostril Breathing Description Chandra means Moon, referring to the left nostril. It is similar as Surya Bhedana . How to do Press the index and middle finger of the left hand against the palm of that hand. Use the thumb to close the left nostril and the ring and little fingers to close the […]

Other Names Right Nostril Breathing Description Surya means sun, referring to the right nostril which is the path of the Pingala Nadi. When you inhale solely through this nostril, heat is created in the body and the impurity that blocks the flow of Prana is dispelled. How to reach the stretch Press the index and […]

Other Names Nadi-Sodhna, Nadi shodhan, Nadi Purifying Description This is one of the fundamental types of Pranayam. However, while describing the other eight types of Kumbhakas. But this has been described independently under a Nadi shuddhi procedure known as ” Samanu “. It is necessary to have Nadi Shuddhi before performing Pranayam. How to do […]

Other Names Nasal Snoring Description The name of this Pranayama originates from Sanskrit word Bhramar that means bumblebee. While performing this Pranayama a buzzing sound, typical of bumblebee is produced from the nostrils. How to do Sit in any easy posture Bring both hands to face so that first finger stays just above eyebrow, middle […]

Other Names Teeth Hissing, Hissing Breath Description Sitkari pertains to the sound made by drawing air in through the front teeth-either tightly closed or slightly opened-with the tongue tip regulating the air pressure and sound. This technique pertains only to inhaling, except that exhaling normally takes place through both nostrils, after a usual full pause. […]

Other Names Ujjayi, Ujjayee, Victorious Breath, Ocean Breath, Loud Breathing. Description In Ujjai breathing, the glottis is partially closed. The glottis is that part in the throat area that closes when you swallow, but which is open when you breath. When you partially close the glottis while breathing, you can hear a sound resonate from […]

Other Names Skull Shining Breath, Frontal Brain Purification, Kapal-Bhati, Kapal-Bharti Description The word kapalbhati is made up of two words, kapal meaning skull (here skull includes all the organs under the skull too) and bhati means shining, illuminating. Due to the process, the organs under the skull mainly the brain and the small brain are […]

Other Names Anuloma-Viloma, Alternate Nostril Breathing Other Names Anuloma-Viloma, Alternate Nostril Breathing Description In this pranayam the breath is regulated with the help of the nostril. It helps encourages mind to higher levels of discrimination, concentration and thoughts. Gives more energy and oxygen to the physical body and helps calm your nerves and improve circulation. […]

Other Names Bellows Description Bhastrika is primarily consists of forced rapid deep breathing which serves as a basis for many varieties of exercises, all of which may be described by the same name. Although air is forced both in and out, the emphasis is placed upon the expulsion or explosion of air. How to do […]

The verbal meaning of ‘Niyama’, is rules or laws. These are the rules prescribed for personal observance. Like the five yamas, the niyamas are not exercises or actions to be simply studied. They represent far more than an attitude. Compared with the yamas, the niyamas are more intimate and personal. They refer to the attitude […]

The verbal meaning of “Yama” is “rein, curb, or bridle, discipline or restraints” In the present context, it is used to mean “self-control, forbearance, or any great rule or duty”. It can also be interpreted as “attitude” or “behavior”. Certainly a particular attitude can be expressed as discipline, which then influences our behavior. Patanjali’s Yoga […]

We all are in search of peace. Almost all human beings whether they seem to be living happily or not feel restlessness all the time. Everybody is running behind some or the other materialistic things of this world and thinks that he will get happiness after achieving it, but even after achieving the most desirable […]

Hatha is a sanskrit name consisting of two parts “Ha” and “Tha”. Ha (or Ham is the sound of Pingala Nadi, prana, chi, vital life force) where as Tha (or Tham, Ksham is the sound of Ida Nadi, mind, mental force). Yoga means Union, therefore the meaning of Hatha-Yoga may be interpreted as Yoga through […]

Pranayama is all about the breathing and concentrating the mind. It is the measuring, control, and directing of the breath. Pranayama controls the energy within the organism, in order to restore and maintain health and to promote evolution. Pranayama gives control of breathing processes and control of vital force. When the inflowing breath is neutralized […]

The practice of physical postures is called Asana. It is the most commonly known aspect of yoga for those unfamiliar with the other seven limbs. The verbal meaning of ‘Asana’ is staying or abiding. Asana is one way in which a person can experience the unity of body and mind. Asana is defined as that […]

This limb of Ashtanga Yoga deals with the preparation to meditation. Pratyahara means drawing back or retreat. The word ahara means “nourishment”; pratyahara translates as “to withdraw oneself from that which nourishes the senses.” In yoga, the term pratyahara implies withdrawal of the senses from attachment to external objects. What does this mean? It means […]

The objective in dharana is to steady the mind by focusing its attention upon some stable entity. Dhr means “to hold.” Literally, the word dharana means ‘immovable concentration of the mind’. The essential idea is to hold the concentration or focus of attention in one direction. This is not the forced concentration of, for example, […]