63 Basic Yoga Poses FORWARD BEND STANDING POSES STANDING POSES Upward Salute Mountain Goddess Squat Prayer Chair Tree Pose Eagle Pose Urdhva Hastasana Tadasana Utkata Konasana Pranamasana Utkatasana Vrikshasana Garudasana Extended Side Angle Warrior II Warrior III Reverse Warrior Low Lunge Low Lunge Variation Runner’s Lunge Utthita Parsvakonasana Virabhadrasana II Virabhadrasana III Viparita Virabhadrasana Anjaneyasana Anjaneyasana Ardha Hanumanasana Standing Forward Bend Wide Leg Forward Bend Revolved Wide Leg Bend Wide Angle Seated Bend Pyramid Bound Angle Bend Seated Forward Bend Uttanasana Prasarita Padottanasana Parivrtta Prasarita Padottanasana Upavistha Konasana Parsvottanasana Baddha Konasana Uttanasana Paschimottanasana TWISTING POSE Revolved Triangle Revolved Half Moon Revolved Low Lunge Thread The Needle Seated Twist Reclined Twist Pigeon Parivrtta Trikonasana Parivrtta Ardha Chandrasana Parivrtta Anjaneyasana Parsva Balasana Marichyasana III Supta Matsyendrasana Eka Pada Rajakapotasana BACK BEND Camel Pigeon Bow Upward Bow Bridge Locust Upward-Facing Dog Ustrasana Eka Pada Kapotasana Dhanurasana Chakrasana Setu Bandha Sarvangasana Salabhasana Urdhva Mukha Svanasana ARM BALANCE Cat Crow Low Plank Plank Side Plank Upward Plank Handstand Marjaryasana Kakasana Chaturanga Dandasana Phalakasana Vasisthasana Purvottanasana Adho Mukha Vrikshasana INVERTED POSE Standing Yoga Seal Dolphin Downward-Facing Dog Fish Pose Plow Shoulder Stand Headstand Dandayamana Yoga Mudrasana Ardha Pincha Mayurasana Adho Mukha Svanasana Matsyasana Halasana Salamba Sarvangasana Salamba Sirsasana SEATED POSE Lotus Garland Hero Comfortable Seat Cow-Face Boat Frog Padmasana Malasana Virasana Sukhasana Gomukhasana Paripurna Navasana Mandukasana RELAXATION Legs Up the Wall Reclined Pigeon Happy Baby Supine Bound Angle Extended Child’s Pose Child’s Pose Corpse Viparita Karani Supta Kapotasana Ananda Balasana Supta Baddha Konasana Utthita Balasana Balasana Shavasana
56 Basic Yoga Poses (From Warm up to Restorative) YOGA POSES FOR WARM UP Cat Cow Melting Heart Extended Child’s Pose Standing Forward Bend Marjaryasana Bitilasana Anahatasana Utthita Balasana Uttanasana YOGA POSES FOR STRETCHING Pyramid Downward-Facing Dog Garland Seated Forward Bend Bound Angle Bend Parsvottanasana Adho Mukha Svanasana Malasana Paschimottanasana Baddha Konasana Uttanasana Head to Knee Forward Bend Half Lord of the Fishes Hero Wide Angle Seated Bend Janu Sirsasana Ardha Matsyendrasana Virasana Upavistha Konasana YOGA POSES FOR BALANCE Tree Pose Lord of the Dance Warrior III Standing Split Half Moon Vriksasana Natrajasana Virabhadrasana III Urdhva Prasarita Eka Padasana Ardha Chandrasana Eagle Pose Handstand Crow Extended Hand-to-Big-Toe Dancing Shiva Garudasana Adho Mukha Vrikshasana Kakasana Utthita Hasta Padangusthasana Parivrtta Utthita Hasta Padangusthasana YOGA POSES FOR STRENGTH Warrior I Warrior II Upward Plank Humble Warrior Low Plank Virabhadrasana I Virabhadrasana II Purvottanasana Baddha Virabhadrasana Chaturanga Dandasana Goddess Squat Chair Dolphin Triangle High Lunge Utkata Konasana Utkatasana Ardha Pincha Mayurasana Trikonasana Utthita Ashwa Sanchalanasana YOGA POSES FOR CORE Plank Side Plank Boat One -Legged Downward Facing Dog Scale Eka Pada Adho Mukha Svanasana Phalakasana Vasisthasana Paripurna Navasana Tulasana YOGA POSES FOR BACK BENDING Cobra Upward Facing Dog Pigeon Bow Camel Bhujangasana Urdhva Mukha Svanasana Eka Pada Kapotasana Dhanurasana Ustrasana Reclining Hero Locust Upward Bow Supta Virasana Salabhasana Chakrasana YOGA POSES FOR RESTORATIVE/ WARM DOWN Legs Up the Wall Shoulder Stand Plow Happy Baby Supine Bound Angle Viparita Karani Salamba Sarvangasana Halasana Ananda Balasana Supta Baddha Konasana Reclining Hand-to-Big-Toe Supine Spinal Twist Half Pigeon Corpse Supta Padangusthasana Supta Matsyendrasana Ardha Kapotasana Shavasana
Yoga Strap Prop for improving alignment, flexibility and holding STANDING ASANASTADASANA VRIKSHASANA PRASARITA ADHO MUKHA VIRABHADRASANA III NATARAJASANA SITTING ASANAS PADOTTANASANA SVANASANA ARDHA PARIPURNA PARSVA UPAVISTHA DANDASANA PARIVRTTA JANU ONE LEGGED CHANDRASANA NAVASANA KONASANA SIRSASANA KING PIGEON POSE BACKWARD EXTN. UPAVISHTA SUKHASANA SITTING GOMUKHASANA SITTING URDHVA KONASANA (LIFTING THE SPINE) DANDASANA DANDASANA DHANURASANA PREPARATION FOR DHANURASANAMISCELLANEOUS SUPTA SUPTA SUPTA UPAVISTHA SALABHASANA SUPINE ASANASPADANGUSTHASANA II PADANGUSTHASANA IPADANGUSTHASANA I KONASANA SUPINE TWIST SIRSASANA EKA PADA SEATED TWIST SUPTA BELT JACKET VIPARITA DANDASANA BADDHAKONASANA POSE Patanjali Yog Sutra PRAMANA VIPARYAYA VIKALPA NIDRA SMRTAYAH (Ch. 1, Sutra 6) The five functions of the mind are correct perception, misunderstanding, imagination, deep sleep, and memory
Yoga Brick Prop for improving alignment, flexibility and holding STANDING ASANAS TADASANA URDHVA TADASANA TADASANA TADASANA VRKSASANA HASTASANA SITTING ASANAS UTTANSANA ADHO MUKHA ADHO MUKHA VIRABHADRASANA III SWASTIK SWASTIKASANA SVANASANA SVANASANA ASANA FORWARD EXTN. UPAVISTHA BADDHA KONASANA SUKHASANA PREPARATION FOR PASCHIMOTTAN- ADHO MUKHA KONASANA (LIFTING THE SPINE) HANUMANASANA ASANA VIRASANA BACKWARD EXTN. INVERSION ASANAS PRASARITA FORWARD BEND USTRASANA MATSYASANA SALAMBA VIPARITA KARANI PADOTTANASANA SIRSASANA SUPINE ASANAS TWIST ASANAS RESTORATIVE ASANAS SALAMBA SUPTA BHARADVAJ- UTTHITA TRIKONASANA SUPTA BADDHA SETU SIRSASANA I PADANGUSTHASANA ASANA KONASANA BANDHASANA Patanjali YOGA CHITTA VRITTI NIRODHA Yog Sutra Yoga is the ending of disturbances of the mind. (Ch. 1, Sutra 2)
Backless Yoga Chair (Iyengar) Prop for improving alignment, flexibility and holding STANDING ASANAS VAISISTHASANA UTTHITA ARDHA ADHO MUKHA TADASANA ARDHA TRIKONASANA UTTANASANA SVANASANA CHANDRASANA SITTING ASANAS TADASANA SUPPORTED ADHO MUKHA SUPPORTED UPAVISHTA SWASTIK VIRASANA ON CHAIR MALASANA VIRASANA KONASANA FORWARD BEND FORWARD EXTN. UTTANASANA UTTANASANA UTTANASANA ARDHA PREPARATION FOR PASCHIMOTTANASANA STAND HIGH, BEND LOW SHOULDER GIRDLE ON SEAT HEAD RESTING ON SEAT UTTANASANA PARSVOTTANASANA BACKWARD EXTN. URDHVA KAPOTASANA BHUJANGASANA USTRASANA URDHVA URDHVA DHANURASANA DHANURASANA DHANURASANA INVERSION ASANAS PARSVA EKA PADA VIPARITA SALAMBA VIPARITA PADMASANA PARSVAIKA PADA SIRSASANA DANDASANA SIRSASANA KARANI SARVANGASANA SARVANGASANA Patanjali ISVARA PRANIDHANAT VA Yog Sutra Samadhi is attained through complete and total surrender to a higher power. (Ch. 1, Sutra 23)
Wall Rope Prop for improving alignment, flexibility and holding STANDING ASANAS UTTHITA HASTA UTTHITA HASTA PLANK ON ROPES URDHVA MUKHA ADHO MUKHA UTTANASANA PADANGUSTHASANA PADANGUSTHASANA SVANASANA SVANASANA WITH ROPES SITTING ASANAS BACKWARD EXTN. ADHO MUKHA NAVASANA URDHVA MUKHA URDHVA VIPARITA VIPARITA SVANASANA SVANASANA DHANURASANA DANDASANA DANDASANA INVERSION ASANAS DHANURASANA SUPPORTED SIRSASANA ARDHA ADHO SETU BANDHASANA PASCHIMOTTANASANA BHUJANGASANA MUKHA VRKSASANA SIRSASANA UTTANASANA PASCHIMOTTANASANA SUPPORTED VIPARITASUPINE ASANAS PARIVRTTA CHAKRASANA DANDASANA TWIST ASANAS TRIKONASANA UTTHITA HASTA PARIVRTTA ARDHA PARIVRTTA PARIVRTTA ARDHA SUPTA SUPTA PADANGUSTHASANA CHANDRASANA PARSVAKONASANA CHANDRASANA PADANGUSTHASANA PADANGUSTHASANA Patanjali PARINAMA TAPA SAMSKARA DUHKHAIH GUNA VRTTI VIRODHACCHA DUHKHAM EVAM SARVAM VIVEKINAH Yog Sutra Change, longing, habits, and the activity of the gunas can all cause us suffering. (Ch. 2, Sutra 15) In fact, even the wise suffer, for suffering is everywhere
Miscellaneous Yoga Prop Prop for improving alignment, flexibility and holding BLANKET VAJRASANA SWASTIKASANA USTRASANA HALASANA SHAVASANA SLANTING PLANK ADHO MUKHA ADHO MUKHA UTKATASANA URDHVA MARICHYASANA SVANASANA SVANASANA HASTASANA SAND BAG SHOULDER DANDASANA BALASANA SUPTA JATHARA OPENING PADANGUSTASANA PARIVARTANASANA BOLSTER BADDHA PASHIMOTTANASANA USTRASANA SETUBANDH SUPTA VIRASANA KONASANA SARVANGASANA TALL STOOL UTTHITA SALAMBA URDHVA URDHVA SALAMBA MARICHYASANA ARDHA UTTANASANA DHANURASANA DHANURASANA VIPARITA KARANI Patanjali PRACCHARDANA VIDHARANABHYAM VA PRANASYA Yog Sutra Or that calm is retained by the controlled exhalation and retention of the breath. (Ch. 1, Sutra 34)
Miscellaneous Advance Yoga Prop Prop for improving alignment, flexibility and holding BACK BENDING BENCH PASCHIMOTTANASANA PASCHIMOTTANASANA PASCHIMOTTANASANA SUPPORTED EKA PADA (INCLINED) (DECLINED) BACK BEND VIPARITA DANDASANA SHAVASANA CHATUSPADASANA SARVANGASANA VIPARITA VIPARITA SARVANGASANA HEART BENCH KARANA DANDASANA ADHO MUKHA SUPTA BADDHA SUPTA SETU SUPTA SVANASANA KONASANA VIRASANA BANDHASANA SWASTIKASANA TRESTLER PARIVRTTA ARDHA PRASARITA TRIKONASANA KAPOTASANA SUPPORTED CHANDRASANA PADOTTANASANA BACKBEND SUPPORTED SUPPORTED URDHVA HANGING SUPPORTED UTTANASANA BACKBEND BACKBEND DHANURASANA DANDASANA BACKBEND Patanjali HEYAM DUKHAM ANAGATAM Yog Sutra Prevent the suffering that is yet to come. (Ch. 2, Sutra 16)
POWERFUL CHANTING MANTRA SANSKRIT ENGLISH TRANSLATION xq#czZãk xq#foZ\".kq Gurur Brahma Gurur Vishnu Guru is the Creator (Brahma), xZq#nZsoks egsÜoj% Gurur Devo Maheshwaraha Guru is the Preserver (Vishnu), xq# lk{kkr ijczãk Guru Saakshaat Para Brahma Guru Deva is Destroyer (Maheshwara) rLeS Jhxqjos ue% Tasmai Sri Gurave Namaha Guru is the absolute (singular) Lord himself, vlrksek ln~xe; A Asato Ma Sadgamaya Salutations to that Sri Guru relksek T;ksfrZxe; A Tamasoma Jyotir Gamaya e`R;ksekZe`ra xe; ॥ Mrityormaamritam Gamaya From ignorance, lead me to truth; ॐ 'kkfUr 'kkfUr 'kkfUr% ॥ Om Shantih, Shantih, Shantih From darkness, lead me to light; From death, lead me to immortality ॐ lg ukoorqA Om Saha Navavatu lg ukS HkquäqA Saha Nau Bhunaktu Om peace, peace, peace lg oh;Za djokogSA Saha Viryam Karavavahai rstfLo ukoèkhreLrq Tejasvi Navadhitamastu Om, May we all be protected ek fof}\"kkogSA May we all be nourished ॐ 'kkfUr% 'kkfUr% 'kkfUr% ॥ Ma Vidvisavahai Om Shantih, Shantih, Shantih May we work together with great energy ॐ iw.kZen% iw.kZfena May our intelect be sharpened iw.kkZRiq.kZeqnP;rs Om Purnamadah Purnamidam (may our study be effective) iw.kZ'; iw.kZeknk; Purnat Purnamudachyate iw.kZesokof'k\";rs ॥ Purnasya Purnamadaya Let there be no Animosity amongst us Purnameva Vashishsyate Om, peace (in me), peace (in nature), peace (in ॐ 'kkfUr% 'kkfUr% 'kkfUr% ॥ Om Shantih, Shantih, Shantih divine forces) ॐ loZs'kka LofLrHkZorq A loZs'kka 'kkfUrHkZorq A Om Sarveshaam Svastir-Bhavatu That is infinite, and this (universe) is infinite. loZs'kka iq.kZaHkorq A Sarveshaam Shaantir-Bhavatu The infinite proceeds from the infinite. loZs'kka e³~xyaHkorq A Sarveshaam Purnnam-Bhavatu (Then) taking the infinitude of the infinite (universe), ॐ 'kkfUr% 'kkfUr% 'kkfUr% ॥ Sarveshaam Manggalam-Bhavatu It remains as the infinite alone. Om Shantih, Shantih, Shantih Om peace, peace, peace ॐ =;Ecda ;tkegs lqxfUèka iqf\"VoèkZuEk~A Om Tryambhakam Yajamahe May there be Well-Being in All, mokZ#dfeo cUèkukUk~ Sugandhim Pushtivardhanam May there be Peace in All, e`R;kseZq{kh; eke`rkr~॥ Urvarukamiva Bandhanan May there be Fulfilment in All, vkpk;kZRikneknÙks Mrityor Mukshiya Maamritat May there be Auspiciousness in All, ikna f'k\";LLoesèk;kA ikna lczãpkfjH;% Acharyat Padamadatte, Om peace, peace, peace ikna dkyØes.k p॥ Padam Sisyah Swamedhaya Padam Sabrahmacharibhyah, We worship the three-eyed lord who is fragrant and who nourishes and nurtures all beings Padam Kalakramena Cha As is the ripened cucumber (with the intervention of the gardener) is freed from its bondage (to the creeper), may he liberate us from death for the sake of immortality A student learns a quarter from teacher, a quarter from own intelligence, a quarter from fellow students, and the rest in course of time
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