Asana For Beginners
No. | Asana / Yoga Technique |
1 | Hasta Sanchalan Types 1, 2, 3 (movement of arms) |
2 | Pada Sanchalan Types 1, 2, 3 (movement of legs) |
3 | Janu Sanchalan Types 1, 2 (movement of knees) |
4 | Skandha Sanchalan Types 1, 2 (movement of shoulders) |
5 | Datta Mudra (movement of neck) |
6 | Brahma Mudra (movement of neck) |
7 | Kantha Sanchalan (movement of neck) |
8 | Shavasana (corpse pose) |
9 | Swastikasana (auspicious pose) |
10 | Sukha Pranayam (deep breathing) |
11 | Tadagasana (pond pose) |
12 | Vajrasana (thunderbolt pose) |
13 | Janu Hastasana (hand to knee pose) |
14 | Hasta Shirasana (hands to chin pose) |
15 | Sahajahasta Bhujangasana Ek Pad (cobra with sole of foot touching thigh) |
16 | Sahajahasta Bhujangasana Ek Pad (cobra with knee outside chest) |
17 | Sahajahasta Bhujangasana (easy hand cobra pose) |
18 | Adhvasana (downward facing pose) |
19 | Makarasana (crocodile pose) |
20 | Sulabha Pawanmuktasana Ek Pad (easy gas release pose 1 leg) |
21 | Sulabha Pawanmuktasana Dwi Pad (easy gas release pose 2 legs) |
22 | Tadagi Pranayam (easy abdominal breathing) |
23 | Ardhachakrasana 1, Ardhachakrasana 2 (half wheel) |
24 | Anantasana 1, Anantasana 2 (lord vishnu pose) |
25 | Parvatasana (mountain pose) |
26 | Vrikshasana (tree pose) |
27 | Preparatory Movements 1 - 12 |
28 | Uttanpadasan (both legs) |
29 | Uttanpadasan (one leg) |
30 | Shalabhasan (half) |
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