Veer asana (Warrior pose) Ugrasana (Ferocious pose)Trikonasana (Triangle pose) Sankatasana (Difficult pose)Vrikshasana (Tree pose) Garudasana (Eagle pose)Shirshasana (Headstand pose) Mridang Bandha (Drum pose)Parivarta Trikonasana Virabhadrasana (Gracious

Warrior pose)  (Twisted triangle pose) Patangasana (Kite pose)

Ekapad Hastasana (Hand to Leg pose)

   

Standing Position - Yoga Postures or Asana in Standing PositionStand erect with the feet quite close together, heels and the big toes touching each other. Hands touching thighs, this position help to achievestability of pulse.                      List of Postures or Asana In Standing Position

                                

This is the sitting position with both legs together and stretched, toes erect, spine erect and both hands straight and palms resting on the floor.

List of Poses or Asana In Sitting Position

Dhyan Mudra (Meditation gesture) Vakrasana (Type 2) (Twisted pose)Swastikasana (Auspicious pose) Ardha Matsyendrasana (Half Spinal Twist)Samasana (Balance pose) Sharanagata Mudra (Forward Bending)Padmasana (Lotus pose) Vajrasana (Thunderbolt pose)Padmasana (Baddha) (Tied lotus) Vajrasana Yogamudra (Type 1)Padmasana (Utthit) (Lifted lotus) Vajrasana Yogamudra (Type 2)Parvatasana (Mountain pose) Paschimottanasana (Half)Akarna Dhanurasana (Type 1)   (Half Forward Bend)

  (Bow pose in sitting) Paschimottanasana (Full) (Forward Bend)Akarna Dhanurasana (Type 2) Januhastasana

  (Bow pose in sitting) HastashirasanaPadmasana Yogamudra (Type 1) Ekpad Sahajhasta BhujangasanaPadmasana Yogamudra (Type 2)   (Cobra pose)Vakrasana (Type 1) (Twisted pose) Dwipad Sahajhasta BhujangasanaKukkutasana (Cockerel pose)   (Cobra pose)Garbhasana (Foetus pose) DattamudraUtkatasana (Toe Balance pose) Simhasana (Lion pose)Padangusthasana Ekapadhastasana (Hand to Single leg pose)

  (Single Toe Balance pose) ArdhapadmabandhasanaMerudandasana (Crow pose)   (Half lotus bound pose)Ekapadashirasana Ugrasana (Ferocious pose)

  (Single Leg to Head pose) Hansasana (Swan pose)Tolangulasana (Scale pose)    

Supine Position (Yoga Postures in Supine Position)Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor.

List of Postures or Asana In Supine Position       

Uttanpadasana with both legs (leg raised pose)

Shavasana (corpse pose)

Uttanpadasana with one leg Tadagasana (pond pose)Vipritakarani (Inverted pose) Pavanamuktasana 2 legs (gas release

pose)Sarwangasana (Shoulder stand) Pavanamuktasana 1 legAshwini Mudra Ardhachakrasana 1 (half wheel pose)

  (Horse gesture in shoulder stand) Ardhachakrasana 2Matsyasana (Fish pose) Anantasana 1Halasana (Plough pose) Anantasana 2Vistrutapada Halasana Ardha Chakrasana (prep. Wheel pose)

  (advanced stage of Halasana) Chakrasana (full wheel pose)Karnapeedanasan (inverted pose)    

 List of Postures or Asana In Prone Position

       Saral Hasta Bhujangasana Shalabhasana (locust pose)

  (Straight arm Cobra pose) Dhanurasana (Bow pose)Vakra Hasta Bhujangasana Noukasana (Boat pose)

  (Bent arm Cobra pose) Makarasana (crocodile pose)Shalabhasana Half (locust pose) AdhvasanaNiralamba Bhujungasana Niralamba Shalabhasana

 

Prone Position (Yoga Postures in Prone Position)In this position you lie down in prone on front side of the chest and abdomen with the chin on the floor. Both hands lying besides the thighs, and palms resting on the floor.

Veerasana (warrior pose)ProcedurePositionThe front leg should be bent in 90 degrees angle and the back leg should be straight. Keep the toes frontward. The back leg, the back, the neck and both the hands form a very good arch in this position and this forming of arch is desirable, too. The body should be weighed backward and keeping the arms near the ears, the neck should also be bent downwards.ReleasingDurationIt should be maintained for at least one minute, to have the desired strain and benefits; with practice, duration can be increased to three minutes.Internal EffectsIn this asana the joints of the legs, the waist, the spinal column and the neck get curved in opposite direction. As a result of this, the blood circulation to these joints is regulated. The spinal column becomes elastic and its functioning improves. There is pressure on the digestive organs and the belly gets stretched, which promotes their functioning..PrecautionThe process of the backward bending should be slow and controlled, else it becomes difficult to maintain the balance. The loss of balance may prove injurious to certain parts of the body. Slow and controlled movements help in having halt at the needed point and avoiding the unwanted strain.Note: This asana is to be repeated for the right leg also

Time: 2 minutes each side.Method: Bend left knee, place left foot under right hip. Bend right knee, place right foot on left side of left knee. Hold left knee or right foot with the left hand - keep right knee on the left of left arm. Turn tunk to right, look back over right shoulder, right hand on ground or on waist as close to left thigh as possible. 

    Repeat with left knee bent and trunk turning to left. 

Note: You may also hold hold hands through the gap below the raised knee.Benefits: Increase the elasticity of the spine, and massage the abdomen and internal organs

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