No. Sanskrit Name English Name 1. Surya – Namaskar – Sun Salutation 2. Akarna – Dhanur – asana Shooting Bow Posture 3. Anjaneya – asana Salutation Pose 4. Ardha Chandra – asana Half Moon Posture 5. Ardha – Matsyendra – asana Half Spinal Twist Posture 6. Baddha Kona Asana Restrained angle Posture 7. Bala Asana Child Posture 8. Chakra Asana Wheel Posture 9. Dhanur – asana Bow Posture 10. Ekapada – asana One Legged Posture 11. Garuda – asana Half Spinal Twist Posture 12. Gomukha – asana Cow Face Posture 13. Hala – sana Plough Posture 14. Hasta – Pada – angusta Hand – foot big toe Pose 15. Matsya – asana Fish Posture 16. Naga – asana Cobra Posture 17. Nataraja asana King of the Dance Posture 18. Padma – asana Lotus Posture 19. Parivritta – parshvakona Turned Side angle Posture 20. Pavana mukta asana Wind – releasing posture 21. Sarvanga – asana Shoulder stand posture 22. Shalabha – asana Locust Posture 23. Shava – asana Corpse Posture 24. Siddha – asana Accomplished Posture 25. Simha – asana Lion Posture 26. Sirsha – asana Headstand Posture 27. Tada – asana Mountain Pose 28. Trikona – asana Triangle Pose 29. Ugra – asana Powerful Posture 30. Ushtra – asana Camel Posture 31. Vajra – asana Diamond Posture 32. Vira – asana Hero Posture 33. Vriksha – asana Tree Pose 34. Vrischika – asana Scorpion Pose
1. The Sun salutation – Suryanamaskar _________________________________________ Posture: Surya-namaskar – Sun Salutation
Translation:The Sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root nam, to bow. Namaskar means salutation, salute, greeting or praise.
STEP ONE: Stand facing the direction of the sun with both feet touching. Bring the hands together, palmto-palm, at the heart.
STEP TWO: Inhale and raise the arms upward.
STEP THREE: Slowly bend backward, stretching arms above the head.
STEP FOUR: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP FIVE: Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
STEP SIX: While exhaling, bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
STEP SEVEN: Exhale and lower the body to the floor until the the feet, knees, hands, chest, and forehead are touching the ground.
STEP EIGHT: Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the naga-asana). While exhaling, bring the left foot together with the right.
STEP NINE: Keep arms straight, raise the hips and align the head with the arms, forming an upward arch.
STEP TEN: Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
STEP ELEVEN: Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees.
STEP TWELVE: Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart.