Notes: Yoga Asanas

Savasana (Corpse Pose): A relaxation asana that involves lying flat on your back, with arms
and legs extended, palms facing up. It is often used for deep relaxation and meditation.

Adho Mukha Svanasana (Downward-Facing Dog): A yoga pose where you form an
inverted "V" shape with your body, resembling a dog stretching. It's a great stretch for the
entire body.

Pavanamuktasana: This yoga pose involves lying on your back and drawing your knees
toward your chest, hugging them in. It helps in relieving gas and bloating.

Virabhadrasana (Warrior Pose): A series of yoga poses that focus on strength and balance.
The primary pose involves lunging forward with one leg and raising your arms above your
head.

Ustrasana (Camel Pose): A backbend yoga pose that opens the heart and stretches the front
of the body.

Bhujangasana (Cobra Pose): A backbend yoga pose where you arch your upper body,
resembling a cobra ready to strike.

Garudasana (Eagle Pose): A balancing yoga pose where you balance on one leg with the
other leg wrapped around it and your arms in a twisted position.

Uttanasana: A forward bend yoga pose that involves standing with your legs straight and
bending forward to reach for your toes. It's excellent for stretching the hamstrings and spine.

Sukhasana (Easy Pose): A seated meditation pose where you sit with your legs crossed and
your back straight.

Ardha Matsyendrasana (Half Lord of the Fishes): A seated yoga pose where you sit with
one leg bent and the other leg crossed over it while twisting your torso.

Janu Sirsasana: A seated forward bend yoga pose that involves reaching for your toes with
one leg extended straight.

Chaturanga Dandasana (Plank Pose): Often called the "Plank Pose," it is a yoga pose that
involves balancing on your hands and toes while keeping your body parallel to the ground.

Bakasana (Crow Pose): A yoga pose where you balance on your hands with your knees
resting on your triceps, resembling a crow.

Natarajasana: Known as the "Dancer's Pose," it involves balancing on one leg while holding
your other leg with one hand, arching your back.

Trikonasana (Extended Triangle Pose): A yoga pose where you stand with your legs wide
apart and reach one hand down to your toes while extending the other arm upward.
Matsyasana (Fish Pose): A backbend yoga pose where you lie on your back with your chest
lifted off the ground and your head tilted backward.

Halasana (Plow Pose): A yoga pose where you lie on your back and lift your legs overhead
to touch the floor behind you.

Ustrasana (Camel Pose): Also known as the "Camel Pose," it is a backbend yoga pose that
opens the chest and stretches the front of the body.

Hanumanasana (Monkey Pose): A seated yoga pose where you balance on your hands with
your legs extended out to the sides in a split-like position.

Balasana (Child's Pose): A resting yoga pose where you kneel and sit back on your heels,
extending your arms forward and resting your forehead on the ground.

Setu Bandhasana (Bridge Pose): A yoga pose where you lie on your back, lift your hips,
and bring your hands under your lower back for support.

Vrksasana (Tree Pose): A balancing yoga pose where you stand on one leg with the other
foot resting on the inner thigh, with your hands in a prayer position.

Virabhadrasana III (Warrior III Pose): A balancing yoga pose where you balance on one
leg with the other leg extended straight back and your torso parallel to the ground.

Urdhva Dhanurasana (Wheel Pose): Also known as the "Wheel Pose," it's a backbend yoga
pose where you arch your back and form a wheel-like shape with your body.

Mayurasana (Peacock Pose): In this yoga pose, you balance on your hands with your legs
extended horizontally and parallel to the ground.

Tittibhasana: A yoga pose where you balance on your hands with your legs tucked into your
chest and your upper arms against your shins.

Pranayama:

Pranayama: The practice of yogic breathing techniques to control and balance the breath,
promoting mental and physical well-being.

Kapalbhati: A pranayama technique that involves forceful exhalations and passive

inhalations, often used for cleansing the respiratory system.

Anulom Vilom: Also known as "Alternate Nostril Breathing," it is a pranayama technique

that involves breathing through one nostril at a time, promoting balance and relaxation.

Sitali: A pranayama technique that involves inhaling through a rolled tongue or extended lips
to cool down the body and reduce anger.
Meditation:

Meditation: A state of deep concentration and awareness, often practiced in yoga to achieve
spiritual enlightenment.

Mantra: A repeated word or sound used during meditation to aid concentration.

Mindfulness Meditation: A meditation technique involving observing thoughts without

judgment, allowing them to pass like clouds in the sky.

Zafu: A traditional meditation cushion used to support proper posture during meditation.

Dhyana: The practice of focusing on a single point, object, or visualization during meditation.

Surya Namaskara: A series of yoga postures performed in a sequence to honor the sun and
invigorate the body and mind.

Vajrasana (Thunderbolt Pose): A meditative asana involving kneeling with legs and feet
together, sitting back on heels, and keeping the spine straight.

Savasana (Corpse Pose):

Sanskrit Term: Savasana

Primary Focus: Relaxation and deep rest
Description: Lie on your back, arms and legs extended, palms facing up. Focus on conscious
relaxation and deep breathing.

Ustrasana (Camel Pose):

Primary Focus: Backbend and heart opening
Description: Kneel with your feet and knees hip-width apart, arch your back while reaching
for your heels.

Sukhasana (Easy Pose):

Description: Sit with legs crossed, back straight, and hands resting on your knees. A
comfortable seated posture for meditation.

Bakasana (Crow Pose):

Description: Balance on your hands with knees resting on your triceps, resembling a crow in
flight.

Halasana (Plow Pose):

Description: Lie on your back, lift your legs overhead to touch the floor behind you.

Navasana (Boat Pose):

Primary Focus: Strengthening the core

Description: Sit with legs extended, lift your feet and upper body, balancing on your sit
bones.
Virabhadrasana III (Warrior III Pose):

Description: Balance on one leg with the other leg extended straight back and your torso
parallel to the ground.

Balasana (Child's Pose):

Description: Kneel and sit back on your heels, reaching your arms forward and resting your
forehead on the ground.

Salabhasana (Locust Pose):

Description: Lie on your stomach, clasp your hands behind your back, and lift your chest off
the ground.

Bhujangasana (Cobra Pose):

Description: Lie on your stomach, place your hands under your shoulders, and lift your chest
while keeping your pelvis on the ground.

Marichyasana:

Primary Benefit: Improves digestion

Description: A seated twist that involves bending one leg and twisting toward it while
holding the opposite knee.

Pranayama:

Purpose: Control and balance the breath for mental and physical well-being.
Best Time: Early in the morning or on an empty stomach.
Surya Namaskara:

Description: A series of yoga postures done in a sequence, often used to invigorate the body
and mind.

International Day of Yoga:

Date: June 21st

Yoga Sutra:

Compiled by: Patanjali

Etymology of "Yoga":

Root: "Yuj," meaning to yoke or unite

Surya Namaskara Pose - Standing Forward Bend:

Description: Involves a forward bend with hands touching the ground.

Recommended Rounds of Surya Namaskara:

Commonly recommended: 9 rounds for a complete practice session.

Mayurasana (Peacock Pose):

Primary Benefit: Improved digestion

Description: Balancing on hands with legs extended and body parallel to the ground.

Vrikshasana (Tree Pose):

Description: Balancing on one leg with the other foot placed on the inner thigh of the
standing leg.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

This pose resembles an inverted "V" shape with the body.

Focuses on stretching the spine, shoulders, and hamstrings.
Strengthens the arms and legs.
Promotes relaxation and can be used as a transitional pose.

Bhujangasana (Cobra Pose)

Involves arching the upper body while keeping the lower body on the ground.
Stretches the chest, shoulders, and abdomen.
Strengthens the back muscles.
Promotes flexibility in the spine.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

A seated twist pose.

Increases flexibility in the spine.
Aids digestion and detoxification.
Improves posture and balance.

Natarajasana (Dancer's Pose)

Requires balance on one leg while arching the torso backward.

Focuses on balance and grace.
Stretches the chest, thighs, and shoulders.
Enhances concentration and poise.

Ustrasana (Camel Pose)

Involves a deep backbend while kneeling.

Stretches the front of the body, particularly the chest and abdomen.
Strengthens the back and thighs.
Improves posture and flexibility.
Baddha Konasana (Butterfly Pose)

Sitting with the soles of the feet together and knees wide apart.
Opens the hips and groin.
Improves flexibility in the inner thighs.
Can aid in relieving lower back tension.

Urdhva Dhanurasana (Wheel Pose)

A deep backbend with hands and feet on the ground.

Strengthens the arms, legs, and back.
Increases flexibility in the spine and chest.
Enhances energy and mood.

Paschimottanasana (Seated Forward Bend)

Seated with legs extended, folding forward to reach the toes.

Stretches the hamstrings and lower back.
Calms the mind and relieves stress.
Improves digestion and helps with anxiety.

Anjaneyasana (Low Lunge Pose)

A pose that involves a lunge position with one knee on the ground.
Focuses on hip flexibility.
Strengthens the legs and opens the chest.
Enhances balance and stability.

Malasana (Garland Pose)

A deep squat with feet flat on the ground.

Opens the hips and groin.
Strengthens the lower back and core.
Improves posture and balance.

Hanumanasana (Monkey Pose)

A seated split pose with legs extended to the sides.

Requires deep flexibility in the hamstrings and groin.
Enhances leg strength and flexibility.
Promotes mental focus and determination.

Bakasana (Crow Pose)

Balancing on hands with knees tucked into the chest.

Focuses on arm and core strength.
Enhances balance and concentration.
Develops upper body strength.
Adho Mukha Vrksasana (Handstand)

Involves balancing on hands with legs extended upward.

Requires strong arms and core.
Enhances balance and upper body strength.
Boosts confidence and courage.

avanamuktasana (Wind-Relieving Pose)

Pose: Lying on your back, draw your knees toward your chest, hugging them in.
Benefit: Aids digestion and relieves gas and bloating.

Garudasana (Eagle Pose)

Pose: Balancing on one leg with the other leg raised, and hands in a prayer position at the
chest.
Benefit: Improves balance, focus, and stretches the shoulders.

Janu Sirsasana (Head-to-Knee Forward Bend)

Pose: Seated forward bend, reaching for your toes.

Benefit: Stretches the hamstrings, lower back, and calms the mind.

Trikonasana (Triangle Pose)

Pose: Extended Triangle Pose.

Benefit: Strengthens legs, stretches side body, and improves balance.

Ardha Chandrasana (Half Moon Pose)

Benefit: Enhances balance, focus, and strengthens the legs and core.

Setu Bandhasana (Bridge Pose)

Pose: Lying on your back, lifting your hips and supporting your lower back with your hands.
Benefit: Strengthens the back, thighs, and opens the chest.

Mayurasana (Peacock Pose)

Pose: Balancing on hands with legs extended horizontally.

Benefit: Builds arm strength, tones abdominal muscles, and improves digestion.

Vrksasana (Tree Pose)

Benefit: Enhances balance, concentration, and strengthens leg muscles.

Pincha Mayurasana (Forearm Stand)

Pose: Balancing on forearms with legs extended up.

Benefit: Develops upper body strength and balance.
Setu Bandhasana (Bridge Pose)

Pose: Lying on your back, lifting your hips, and supporting your lower back with your hands.
Benefit: Opens the chest, strengthens the back, and stretches the spine.

Matsyasana (Fish Pose)

Benefit: Opens the chest and throat, improves posture, and relieves respiratory issues.

Ardha Navasana (Half Boat Pose)

Benefit: Focuses on strengthening the core muscles.

Pranayama

Definition: Yogic breathing techniques that control the breath and vital energy.

Anulom Vilom

Definition: Alternate Nostril Breathing, a pranayama technique for balancing energy.

Anulom Vilom

Benefit: Prepares the mind and body for meditation, calms the nervous system.

Surya Namaskara (Sun Salutation)

Purpose: Saluting the sun and energizing the body, often practiced at dawn.

Surya Namaskara

Variations: Surya Namaskara A, Surya Namaskara B, Surya Namaskara D.

Meditation

Definition: A state of deep concentration and awareness.

Mantra in Meditation

Definition: A repeated word or sound used to aid concentration.

Dhyana (Meditative Asana)

Definition: The practice of focusing on a single point, object, or visualization during

meditation.
Siddhasana (Adept Pose)

Pose: Sitting with legs crossed, one heel against the perineum.

Anulom Vilom Pranayama

Pose: Sitting with spine erect, hands on knees, performing rhythmic breathing exercises.

Mayurasana (Peacock Pose)

Pose: Balancing on hands with the hands on the ground.

Surya Namaskar (Sun Salutation)

Purpose: To salute the sun and energize the body, often practiced at dawn.

Seated Dandasana

Type: Sitting asana.

Padmasana (Lotus Pose)

Variations: Ardha Padmasana, Parivrtta Padmasana, Baddha Padmasana.

Bhujangasana (Cobra Pose)

Benefit: Strengthens the lower back and improves posture.

Tadasana (Mountain Pose)

Purpose: To improve balance and posture.

Savasana (Corpse Pose)

Pose: Lying flat on your back with arms and legs relaxed.

Veerabhadrasana (Warrior Pose)

Variations: Reverse Warrior, Humble Warrior, Peaceful Warrior.

Virabhadrasana (Warrior Pose):

A standing pose that strengthens legs and arms.

Enhances balance and concentration.
Symbolizes the warrior spirit in yoga.

Uttanasana:

Also known as the Standing Forward Bend.

Primary benefit is stretching the hamstrings and spine.
Promotes relaxation and reduces stress.

Chaturanga Dandasana (Plank Pose):

A push-up-like position held in a low plank.

Strengthens the core, arms, and shoulders.
Essential in Vinyasa and Ashtanga yoga sequences.

Matsyasana (Fish Pose):

A backbend that stretches the chest and neck.

Opens the heart and throat chakras.
Relieves respiratory issues and neck tension.

Balasana (Puppy Pose):

A resting pose resembling a puppy stretching.

Relaxes the spine and shoulders.
Calms the mind and reduces stress.

Virasana:

Known as the Hero Pose.

Primary focus is on opening the hips and thighs.
Improves posture and digestion.

Garudasana:

Eagle Pose, focused on balance and stability.

Strengthens the ankles and calves.
Enhances concentration and focus.

Mayurasana:

Peacock Pose, balancing on hands with legs extended.

Develops arm and wrist strength.
Aids digestion and detoxification.

Bhujangasana (Sphinx Pose):

A gentle backbend that strengthens the lower back.

Opens the chest and stretches the spine.
Prepares for deeper backbends.

Setu Bandhasana (Bridge Pose):

A backbend that strengthens the back and legs.

Stretches the chest and shoulders.
Alleviates stress and mild depression.
Pincha Mayurasana:

Forearm Stand Pose, a balance on forearms.

Enhances shoulder and core strength.
Requires advanced arm balance skills.

Tittibhasana:

Firefly Pose, balancing on hands with legs extended.

Strengthens arms and core.
Develops balance and concentration.

Pranayama:

Breathing techniques in yoga.

Examples include Kapalbhati, Anulom Vilom, and Bhastrika.
Aids in controlling the life force or breath (Prana).

Sitali Pranayama:

A cooling breath technique.

Reduces anger and calms the body.
Involves inhaling through a rolled tongue or pursed lips.

Surya Namaskara (Sun Salutation):

A sequence of yoga poses to pay tribute to the sun.

Improves flexibility and strength.
Enhances mental clarity and focus.

Padmasana (Lotus Pose):

Advanced meditative asana with legs crossed.

Promotes stability and comfort in meditation.
Represents purity and enlightenment.

Sukhasana:

A simple meditative asana with legs crossed.

Encourages deep breathing and meditation.
Provides a comfortable seated posture.

Mayurasana (Peacock Pose):

Requires balancing on the palms.

Strengthens arms and abdomen.
Aids in digestion and detoxification.
Vrikshasana:

Tree Pose, focused on balance and stability.

Enhances concentration and mindfulness.
Symbolizes grounding and growth.

Bhujangasana:

Cobra Pose, a backbend that strengthens the spine.

Opens the chest and improves posture.
Invokes the cobra's energy.

Tadasana (Mountain Pose):

A foundational standing pose with feet hip-width apart.

Promotes good posture and alignment.
Often the starting position in yoga sequences.

Savasana (Corpse Pose):

The final relaxation pose.

Promotes deep relaxation and stress relief.
Allows the body and mind to integrate the practice.