Classic Asanas (Main Yoga Postures)
For optimal health 1(a). Sarvaungasana
• Shoulderstand (all limbs posture) • 3 times • Up to 5 minutes each 1(b). Sarvaungasana
• Shoulderstand (with lotus) • 3 times • Up to 5 minutes each 2. Matsyamudra
• Fish Posture • 3 times • Half the time of Sarvaungasana (maximum 2.5 minutes each) 3. Matsyasana
• Fish Posture (variation) • 3 times • 30 seconds each (1/2 minute) 4. Matsyendrasana
• Spinal Twist • 4 rounds each side (right and left) • 30 seconds each side (length = 4x2x30) • Do both right and left sides each round 5. Viirasana
• Brave Posture • Good for meditation • Sustain for as long as possible or reasonable 6. Cakrasana
• Wheel Posture • 4 times • 30 seconds each 7. Dhanurasana/Naokasana
• Bow/Boat Posture • 8 times • 8 seconds each 8. Utkata Pashcimottanasana
• Difficult Back-upwards Posture • 8 times • 8 seconds each 9. Halasana/Parvatasana
• Plough/Mountain Posture • 3 times • Up to 5 minutes each 10. Shivasana • Lock (Shiva) Posture • 3 times • Up to 5 minutes each 11. Vajrasana
• Thunder Pose • 4 times • 30 seconds each 12. Siddhasana
• Perfect Pose • For meditation • Sustain for period of mediation practice 13. Baddha Padmasana
• Bound Lotus Posture • 4 times • 30 seconds each 14. Kukkutasana
• Cock Posture • 4 times • 30 seconds each 15. Gomukhasana
• Cow Head Posture • 4 rounds (right and left sides) • 30 seconds each • length = 4x2x30 16. Mayurasana
• Peacock Posture • 4 times • 30 seconds each 17. Kurmakasana
• Tortoise Posture • 4 times • 30 seconds each 18. Sahaja Utkatasana
• Simple Chair Posture • 4 times • 30 seconds each 19. Shalabhasana
• Locust Posture • 4 times • 30 seconds each 20. Bhujaungasana
• Cobra/Snake Posture • 8 times • 8 seconds each 21. Shashaungasana
• Hare Posture • 8 times • 8 seconds each 22. Bhastrikasana
• Bellows Posture • 8 rounds (right and left legs, then both) • 8 seconds each action (3 actions) (8x3 = 24 positions) 23. Janushirasana
• Head-to-knee Posture • 4 rounds (left and right sides) • 8 seconds each 4x2 = 8 positions 24. Arddhashivasana
• Half Shiva (Lock) Posture • 4 times • 30 seconds each 25. Diirgha Pranam
• Long Salutation Posture (Half-tortoise Posture) • 8 times • 8 seconds each 26. Yogamudra / Yogasana
• Yoga Posture • 8 times • 8 seconds each 27. Tuladandasana
• Balance Posture • 4 rounds (left and right legs) • 30 seconds each • 8 poses altogether 28. Ustrasana
• Camel Posture • 4 times • 30 seconds each 29. Utkata Kurmakasana
• Difficult Tortoise Posture • 4 times • 30 seconds each 30. Jatila Utkatasana
• Difficult Chair Posture • 4 times • 30 seconds each 31. Utkata Vajrasana
• Difficult Thunder Posture • 3 times • 30 seconds each 32. Padahastasana
• Arm-and-leg Posture • 8 rounds • 8 seconds each (first 3 actions) • then, quick down and up movement for last action 33. Shavasana
• Corpse Pose • Up to 10 minutes (good to do 2 minutes at least) 34. Padmasana • Lotus Pose • For meditation • Sustain as long as possible for period of the mediation 35. Karmasana • Action Posture • 4 rounds (both standing and kneeling) • 8 seconds each action (length = 4x8x8) 36. Jinanasana
• Knowledge Posture • 4 rounds (do left and right legs) • 30 seconds each • 8 poses altogether 37. Bhavasana
• Ideation Posture • 4 rounds • 8 seconds each action (front, left, right, back) (length = 4x8x4) 38. Granthimuktasana
• Knot-loosening Posture • 4 rounds (right and left legs) • 8 seconds each • 8 poses altogether 39. Garudasana
• Bird Posture • 4 rounds (left and right legs) • 30 seconds each • 8 poses altogether • Double Right- angle Posture • 4 rounds (left and right legs) • 8 seconds each
• 8 poses altogether 40. Dvisamakonasana 41. Tejasasana
• Energy Posture • 3 times • 2 minutes each 42. Mandukasana
• Frog Posture • Raise body, resting on palms • Skip forwards 3 times • Then, skip backwards 3 times • 3 rounds