YOGA ASANAS(POSES)

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Yoga Asanas or postures are body positions, typically associated with the practice of Yoga. They are intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality. 

• Adho Mukha Svanasana - Downward Facing Dog Pose

In Sanskrit, "Adho" means downward, "mukh" means face and "svan" means dog. In this asana, the practitioner's face is downwards, hence the name.

• Akarshan Dhanurasana - Pulled Bow Pose

"Akarshana" means 'pulled' and "Dhanur" means 'bow' in Sanskrit. In this pose the final posture resembles an archer when taking aim before shooting an arrow.

• Anantasana- Sleeping Vishnu Pose

"Ananta" is another name for Vishnu. This pose reflects the sleeping pose of Vishnu on his serpent.

 

• Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

• Ardha Matsyendrasana - The Half-Spinal Twist Pose

"Ardha" means 'half' in Sanskrit. In this pose we perform the half spinal twist as the full twist is very difficult to achieve. The asana gets its name from Matsyendranath, one of the propounders of Hatha Yoga.

• Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

• Ardha Shalabhasana - The Half-Locust Pose

The word "Shalabh" means 'locust' and "Ardha" means 'half'. This pose is an easier version of Shalabasana performed with one leg at a time. The final posture resembles a feeding locust, head lowered and tail up.

• Baddha Konasana - Bound Angle Pose

The word "Baddha" means 'locked' and "Kona" means 'angle'. In this posture the body is locked in a typical angle.

• Baddha Padmasana - Locked Lotus Pose

"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness.

• Balasana - Child Pose

"Bala" means 'child' in Sanskrit.

• Bhadrasana - Beneficial Pose

In Sanskrit the word "Bhadra" means 'beneficial'.

• Bhujangasana - Cobra Pose

In Sanskrit, the word "Bhujanga" means 'cobra'. In the final posture of this asana, the trunk resembles a cobra with its hood raised while the joined legs represent the tail.

• Chakrasana - Standing Wheel Pose

"Chakra" means 'wheel' in Sanskrit.

• Chakrasana - The Wheel Pose Supine

"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

• Dandasana - Staff or Stick Pose

The word "Danda" refers to 'staff' or 'stick' in Sanskrit. In this pose, the spine, arms and legs are kept straight and stiff like a stick.

• Dhanurasana - Bow Pose

In Sanskrit the word "Dhanus" means 'bow'. The final posture assumed in this pose resembles a tightly drawn bow. Your trunk and thighs represent the curve of the bow and the hands and legs the bowstring.

• Garudasana - The Eagle Pose

The word "Garuda" means 'eagle' in Sanskrit. Garuda is an emblem of the sun and the solar cycle.

• Gavasana - The Cow Pose

"Gau" means 'cow'in Sanskrit.

• Gomukhasana - Cow Face Pose

In Sanskrit, "Go" means 'cow' and "Mukh" means 'face'. The final position of the legs in Gomukhasana looks like the face of a cow.

• Halasana- Plough Pose

The word "Hala" connotes 'plough' in Sanskrit. In this posture the practitioner's body is akin to an Indian plough.

• Januhastasana - Knee-to-Hand Pose

The word "Janu" means 'knee' and "Hasta" means 'hand'. In this pose the hand is placed just beside the knee, hence the name.

• Janusirsana - Head to Knee Pose

"Janu" means 'knee' and "Sirsa" means 'head'. In this posture head and knees are brought close together.

• Kandasana - Upward Ankle Twist Pose

The word "Kanda" means 'bulbous' in Sanskrit. In this posture the feet of the practitioner resemble the bulb of an onion.

• Konasana - Angle Pose

"Kona" is the Sanskrit word for 'angle'. This pose serves as a warm up pose for more complicated angle poses like Baddha Konasana, Upavistha Konasana etc.

• Makarasana - The Crocodile Pose

"Makar" is Sanskrit for 'crocodile'.

• Mandukasana - The Frog Pose

The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.

• Marjari Asana - The Cat Pose

"Marjari" means 'cat' in Sanskrit.

• Matsyasana - The Fish Pose

In Sanskrit "Matsya" means 'fish'. If you attain this posture in water, you will be able to float just like a fish with out any support of your hands or legs.

• Mayurasana - Peacock Pose

The word "Mayur" means 'peacock' in Sanskrit. In this pose the body looks like a peacock, hence the name.

• Natarajasana - Lord of Dance Pose

"Nat" refers to 'dance' and "Raja" to 'king'. Lord of Dance is one of the attributes used for Shiva. The final posture is a representation of the dance of Shiva.

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• Naukasana - The Boat Pose

The word "Nauka" means 'boat' in Sanskrit. The body resembles a boat in the final posture.

• Oordhwa Padahastasana - Hand-to-Feet Pose

In Sanskrit, "Oordha" means 'lifted', "Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands touch the raised feet of the practitioner.

• Padahastasana - The Hand-to-Feet Pose

"Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands are brought to the feet to catch the toes.

• Padmasana - The Lotus Pose

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

• Parvatasana - The Mountain Pose

"Parvat" stands for 'mountain'. In this pose the hands are kept in a position that resembles the peak of a mountain.

• Paschimotanasana - The Posterior Stretch

"Paschim" stands for 'posterior' or 'back' and "Uttan" refers to 'stretched'. In this pose the entire back region of the body gets stretched.

• Pavanamuktasana- The Wind-Releasing Pose

"Pavan" means 'wind' and "Mukta" means 'free' or 'release'. This posture helps in removal of excess wind in the digestive system.

• Plank Pose

• Purna Titali Asana - Butterfly Pose

The word "Purna" refers to 'complete' and "Titali" means 'butterfly' in Sanskrit. In this pose the legs are spread out the way a butterfly opens its wings in flight.

• Samasana - Equilibrium Pose

"Sama" connotes 'balance' or 'equilibrium' in Sanskrit. In this posture the body is in such a position that it can be divided vertically into two identical parts.

• Sarvangasana - All-Parts Pose

"Sarva" means 'all' and "Anga" means 'part' in Sanskrit. This pose exercises the entire body, hence the name.

• Sasankasana - The Hare Pose

"Sasanka" means 'hare' in Sanskrit. The final body posture in this asana looks like a leaping hare.

• Savasana - The Corpse Pose

"Sava" means 'corpse' in Sanskrit. In this asana the whole body is relaxed by remaining motionless just like a dead body.

• Setu Bandha Sarvangasana- Bridge Pose

"Setu" means 'bridge' and "bandha" means 'locked' in Sanskrit. In this pose, the final posture of the practitioner resembles a bridge.

• Shalabhasana - The Locust Pose

In Sanskrit "Shalabha" connotes 'locust'. The final posture resembles a feeding locust, head lowered and tail up, hence the name.

• Siddhasana- Pose of an Adept

"Siddha" refers to a person who has attained spiritual enlightenment. This pose is generally performed to attain spirituality.

• Simhasana - Lion Pose

"Simha" means 'lion' in Sanskrit. In this pose you assume the posture of a seated lion.

• Sirshasana - Head Stand

"Sirsha" means 'head' in Sanskrit. In this pose the practitioner balances his body on the head.

• Sukhasna -Comfortable Pose

"Sukh" means 'pleasant' or 'comfortable' in Sanskrit. This is a cross-legged posture where you are totally at ease.

• Supta Baddha Konasana - Reclining Bound Angle Pose

In Sanskrit, "Supta" connotes to 'reclining', "Baddha" means 'locked' and "Kona" refers to 'angle'. In this posture, the practitioner leans back, hence the name.

• Supta Udkarshansana - Lying Abdominal Twist

"Supta" means 'reclining' and "Udarakarshan" means 'twisting'. In this pose the abdomen is twisted while lying down.

• Supta Vajrasana - Reclining Adamant Pose

"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In this posture the yoga practitioner will be lying down in a supine position in Vajarasana.

• Surya Namaskar -Sun Salutation

"Surya" refers to 'sun' and "namaskar" means 'salutation' in Sanskrit. Surya Namaskara involves series of 12 yoga postures which are done in one long continual process.

• Swastikasana - Auspicious Pose

"Swastika" refers to 'auspicious' in Sanskrit.

• Tadasana - Mountain Pose

"Tada" means 'mountain' in Sanskrit. The hands in this posture form a peak, hence the name.

• Talasana - Palm-Tree Pose

"Tal" refers to 'palm tree' in Sanskrit. In this pose the upper part of the body is extended straight up like a palm tree.

• Tolangulasana - Weighing Scale Pose

"Tolangul" means 'weighing balance' in Sanskrit. In this pose the body posture is balanced on your waist and resembles a weighing scale.

• Trikonasana - The Triangle Pose

In Sanskrit, "Tri" means 'three' and "Kona" means 'angle'. In 'Trikonasana' you assume a posture whereby your feet resemble the three sides of a triangle.

• Ugrasana - The Difficult Pose

The word "Ugra" refers to 'difficulty' or 'frightening'. This posture poses difficulty to the practitioner and hence the name.

• Upavistha Konasana - Wide-angled Seated Pose

"Upavishtha" means 'seated' and "Kona" means 'angle' in Sanskrit. This is a warm-up pose for most seated poses.

• Urdhva Mukha Svanasana - The Upward Facing Dog Pose

"Urdhva" means 'up', "Mukha" means 'face' and "Svana" means 'dog'. In this pose the body is stretched out with the face pointing up like a dog.

• Ushtrasana - The Camel Pose

"Ushtra" refers to 'camel' in Sanskrit. In this yoga pose the practitioner's body resembles a camel, hence the name.

• Utkatasana - The Half-Squat Pose

The Sanskrit term 'Ut' means 'raised' and "kata” refers to 'the hips'. In this pose the hips remain raised above the ground, hence the name.

• Uttanapadasana - The Raised Leg Pose

In Sanskrit, "Uttana" means 'raised' and "Pada" means 'feet'. In this yoga posture, the feet are raised up.

• Uttanasana - Intense Stretch Pose

"Ut" connotes 'intense', and "Tana" means 'stretch' in Sanskrit. In this pose the legs and spine are stretched, hence the name.

• Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body

• Vakasana - Crane Pose

"Vaka" connotes 'crane' in Sanskrit. The final posture of the body resembles a crane.

• Vakrasana - Twisted Pose

"Vakra" means 'twisted' in Sanskrit. In this pose the practitioner’s trunk gets twisted to the left and right sides.

• Veerasana- Warrior Pose

"Veer" refers to 'warrior' in Sanskrit. In this posture the body assumes the position a warrior takes before attacking. Hence the name Veerasana or Warrior pose.

• Viparit Karani - Inverted Pose

"Viparit" means 'inverted' and "Karani" means 'action'. In this pose the body is kept inverted.

• Virabhadrasana - Warrior Pose

"Virabhadra" is a warrior incarnation of Shiva.

• Vrikshasana - Tree Pose

In Sanskrit the word "Vriksha" means 'tree'. In this pose the practitioner holds his body still like a tree.

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ALSO SEE : YOGA BANDHAS

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The three gunas

According to the ayurveda, medicines and foods are sattvic, rajasic or tamasic or a combination of these gunas.The gunas are three fundamental attributes that represent the natural evolutionary process through which the subtle becomes gross. In turn, gross objects, by action and interaction among themselves, may again become subtle. Thus the three gunas are defined as :

Sattva : Essence (subtle)
Rajas : Activity
Tamas : Inertia (gross)

People equally can be more or less dominated by one of the three gunas and an important way to regulate these gunas in body and mind is through ayurvedic cooking :

Sattvic foods :

• Are fresh, juicy, light, unctuous, nourishing, sweet and tasty.
• Give the necessary energy to the body without taxing it.
• The foundation of higher states of consciousness.
• Examples : juicy fruits, fresh vegetables that are easily digestible, fresh milk and butter, whole soaked or also sprouted beans, grains and nuts, many herbs and spices in the right combinations with other foods,…

Rajasic foods :

• Are bitter, sour, salty, pungent, hot and dry.
• Increase the speed and excitement of the human organism.
• The foundation of motion, activity and pain.
• Examples : sattvic foods that have been fried in oil or cooked too much or eaten in excess, specific foods and spices that are strongly exciting, …

Tamasic Foods :

• Are dry, old, decaying, distasteful and/or unpalatable.
• Consume a large amount of energy while being digested.
• The foundation of ignorance, doubt, pessimism, …
• Examples : foods that have been strongly processed, canned or frozen and/or are old, stale or incompatible with each other - meat, fish, eggs and liquor are especially tamasic.

Saints and seers can survive easily on sattvic foods alone. Householders that live in the world and have to keep pace with its' changes also need rajasic energy. They ought to keep a balance between the sattvic and rajasic foods and try to avoid tamasic foods as much as possible.

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