Traditional Yoga

Traditional Yoga Module 3

Youtube Video Channel: Traditional Yoga Module 3 Playlist


1. Tadasana
Tada means Mountain. Stand straight with your spine stretched but relaxed. Keep your hands to sides and keep your eyes closed.
BENEFITS: Good relaxation technique.

2. Talasana
Tala means palm tree. Stand straight on toes. Stretch your arms above your head with palms together. Feel the stretch (upwards) in all the parts of your body.
BENEFITS: Helps in increasing the height. (12 to 18 years). Spine is strengthened. Stomach and intestines are cleaned and fat accumulation is removed in these parts.

3. Kulala Chakrasana/Kati Chakrasana
Stand straight with feet together. Hands on the sides. Raise one arm straight above touching the ear and bend sideways.
BENEFITS: Good exercise for the spine.

4. Garudasana
Garuda is the eagle. Stand on one leg with the thigh of the other leg in front, the lower leg behind, and the toes around the inner side of the ankle of the standing leg. The upper arms are held forward and parallel to the floor, with the forearms twisted around each other so that the palms of the hands are together. Repeat this by standing on the other leg.
BENEFITS: Prevents cramps in the calf muscles and legs and relaxes stiffness in the shoulders.

5. Chakra padasana
Stand straight. Raise the hands over the head and bend back without bending the knees.

6. Hastapadasparshasana/Paadangushtasana/Utthanasana
Stand straight. Without bend in the knees, bend forward and catch your toes. Next, keep your palms resting on the floor beside your feet and forehead touching below the knees.

7. Konasana/Uthitha trikhonasana
Uthitha means extended. Tri means three and kona is an angle. Spread legs apart and stretch the body to the left, moving from the pelvis extending over the left leg. Both arms are perpendicular to the floor with the left hand on the floor or grasping the left ankle and right hand reaching up straight.

8. Parivritta trikhonasana
Both the legs stretched sideways and touching toes with opposite hands by bending in front. Repeat 10 times.


9. Utkatasana
Sitting on toes with knees apart (forming V-Shape)


10. Vishwasasana
Sitting straight with legs stretched out and place your palms one upon the other in the front.

11. Mahamudra
Sit in vishwasasana bend left leg keeping heel touching to the perinium with right leg straight resting on the ground. Bend trunk over the right leg holding right toe with both the hands. Repeat the same with another leg.

12. Paschimatanasana
Paschima means the west. Sit down with legs extended straight out. Stretch the upper body from the pelvis, arms over the head. The upper body bends forward with the hands reaching towards the feet.

13. Kurmasana
Kurma means tortoise. Keep the legs over the arms which are outstretched on either side of the body with chest and shoulders on the floor. Next the hands are brought behind the body with palms facing upwards.
BENEFITS: Suggested for BP and for calming down the mind.

14. Ardha Matseyendriyasana
Ardha means half. Sit with right leg bent so that it is on the outside of the right [left?] buttock. The left leg is bent and upright with foot on the outside of the right thigh. Twist the body to the left with the right arm passed around the bent knee of the left leg, with hands clasped behind the back. Turn the head to the left to look behind. Repeat the exercise the other side also.
BENEFITS: Rejuvenates nerves, liver, spleen and Pancreas.

15. Gomukhasana/Baddhahastasana
Sit cross legged and be straight. Fold the left leg and let the left ankle touch the right buttock. Fold the right leg over the left so that the knees are one above the other and with no pressure on the genitals. Raise the right arm over the head and bend it onto your back. Then fold the left arm behind you and lock the fingers of both the hands.
BENEFITS: Lungs capacity increases.
CAUTION: People with piles problem are not advised to do this asana.

16. Padangushtasana
Sitting in gomukhasana lifting body on fore foot and balancing it with namaste posture. Here you are sitting on ankle with fore foot liftedup.
BENEFITS: Helps in strengthening reproductive and excretory system.

17. Swastikasana
Sit cross-legged, feet resting between calf and thighs with your soles facing upwards and keeping left palm over the right palm.

18. Padmasana
Padma means lotus. Sit with legs crossed and feet resting on the thighs with soles facing up. The spine is erect and hands should be either on the knees palms facing upward or in the lap.

19. Parvatasana
Sit in padmasana. Stretch your arms up with your palms joined or with fingers locked and palms facing upwards.

20. Yogamudrasana
Sit in padmasana. Keep your hands back holding together and bend forward in exhalation with the forehead touching the ground. This also can be done by interlocking knuckles and keeping them in abdomine and then bending forward after exhalation.
BENEFITS: Releives constipation and strengthens ovaries and uterus. Good for BP.
CAUTION: Diabetic patients, not advisable to do this asana.

21. Karmukhasana/Badha Padmasan
Sit in padmasana. Hold your left toe with right hand and right toe with your left hand from back.

22. Karmukha matsyasana
Sit in Karmukhasana and lie down on your back.

23. Matsyasana (fish posture)
Matsya means fish. Stretch out your legs or bend at knees and cross the legs. From this position lie down on your back with only shoulders and head touching the ground. The neck or your back should not touch the ground. The spine should be arched.

24. Sinhasana (Lion posture)
Sit in Padmasana. Extend your arms with palms on the floor (fingers towards you), and stand on the knees pushing the pelvic region downwards. Breathe through the mouth.
BENEFITS: Good for indigestion.

25. Padma mayurasana (Lotus peacock posture)
Sit in Simhasana and then bring your elbows to your naval and lift the bottom part. (Peacock will have the toes extended into the front and Swan extended into the back). 

26. Lolasana/Tolasana (Swing posture)
Sitting in padmasana, put your hands on the ground (palms firm on the ground) lift the whole body.

27. Kukkutasana (Cock Posture)
Sit in padmasana then insert your hands through the gap between the calf muscles and thighs. With palms firm on the ground lift your body with the whole weight on the hands.

28. Garbhapindasana (Baby sitting in mother's womb posture)

Sitting in kukkutasana on ground, holding ears with hands with lotus close to chest.

29. Uttana kurmasana (Inverted tortoise posture) (also called Yoga Nidrasan)
Assume garbha pindasana then lye on back center of spine and close ears listen to sound of anahatha (the sound of earth rotation).
Benefits : Very good for back muscles, thigh muscles and relieves congestion in visceral organs.
Caution : Those who suffer from heart problems, ulcers in stomach and intestines should not do this posture.

30. Pada Shirasana (Foot on head posture)
Stretch your legs forward and put your leg on the neck. Repeat it with the left leg.

31. Bhekanasana/Dwipada Shirasana (Both feet over head posture)
Stretch your legs forward and then put both the legs on the neck with both the ankles locked.

32. Tittibhasana (Lifting body with both feet over head posture)
Tittibha means fire fly insect. While in Bekanasana lift the whole body with palms firm on the ground.

(If both the legs are extended into the front over the shoulders, it is called Bhuja Peedasan)

33. Hastabhujasana
Lift both the legs (parallel to the ground). Pass the hands from below the knees and hold the neck with both hands. (Do not bend).

34. Ashta Vakrasana (Eight bend posture) :
Stretching legs aside and lifting body with supporting hands on ground. Repeat the same on other side.

35. Samyuktapadasana/Bhadrasana/Baddhakonasana
Sit straight. Bring both soles together so that the knees spread sideways. Hold the feet with hands. Try to touch the feet with the forehead by bending forward. Do it slowly.
BENEFITS: Prevents hernia, sciatica is relieved.

36. Vajrasana/Kandha Peedasana
Sit straight with your legs folded and heels pressing the buttocks and ankles resting on the floor.
BENEFITS: Relaxes knees, knee caps, ankle and feet. Improves digestion. Good for pregnant women.

37. Shashankasana
Sit in vajrasana. Raise both hands above head without bend in the elbows. Bend forward with hands stretched out and palms to the ground, chin touching the kneecaps and forehead touching the ground.
BENEFITS: Stiffness of spine is relieved and slip disc resets. Good for stress management.

38. Supta Vajrasana
Sit in Vajrasana. Beginners can keep the knees apart. With the support of the elbows, bend backwards with hands stretched out above the head and palms facing upwards. Feel the stretch in the body.
BENEFITS: Constipation relieved. Good for B.P. and sciatica problems.

39. Ananda Mandirasana
Sit in Vajrasana and lift the body (do not support your buttocks on your heels) and keep your hands on sides.
BENEFITS: Good for the spine and B.P.

40. Prarthanasana
Sit in Anadamandirasana and raise hands above your head with both palms touching. Feel the stretch in the body.

41. Ushtrasana
Sit in Anadamandirasasna and bend the upper portion backwards with your palms resting on the heels or soles. (back is parallel to the fore legs)
BENEFITS: Good for spine problems, hunched backs and drooping shoulders.


42. Khanjanasana
Sit in Vajrasana with knees apart (forming V-Shape) touching the ground.

43. Mayurasana (Peacock posture)
Mayura means Peacock. Sit in Khanjanasana. Keeping your palms on the floor (fingers towards you), stretch your legs outward (back) with toes touching the floor. The move the body forward with the naval near the elbows so that the whole body is in the air and parallel to the ground.
BENEFITS: Good for digestion, diabetics. Purifies the blood.

44. Bakasana (Crane posture)
Baka means “crane”. In this pose, the hands and arms support the weight of the body. The legs are bent, the shins resting on the backs of upper arms, the feet together below the buttocks and off the ground.
BENEFITS: Good for reproductive organs.

45. Hamsasana (Swan Posture)
Hamsa means swan. In this posture, the palms are on the floor with thumbs touching, the hands facing forward. With elbows bent and supporting the diaphragm. The body is lifted up parallel to the floor.
BENEFITS: Good for digestion and abdominal organs.

46. Bhujangasana (Cobra Posture)
Bhujanga means serpent. With palms flat on the floor below the shoulders. The spine is lengthened and genitals to the ground as the head and chest are slowly lifted. The elbows stay close to the body and the eyes look up.
BENEFITS: Backache is relieved. Slip disc is corrected. Good for bronchial asthma, relieves arthritic pains. Neck pain is released.
CAUTION: Not advisable for Hernia patients.


47. Makarasana (Crocodile Posture)
Makara means crocodile. Lie down on stomach. Spread the legs and the feet apart with heels facing opposite. The thighs, abdomen and chest should touch the ground with arms folded one over the other and the forehead resting on the arms.
BENEFITS: Good for digestion and asthma.

48. Adhvasana

Lie down on stomach with hands to your sides with chin touching the ground.

49. Shalabhasana (Gross Hopper posture)
Shalaba means grasshopper. Be in adhvasana. Keep both hands under the thighs with palms facing upwards and push both the legs upwards. The chin should touch the ground. Do not bend your knees. Gradually lift your legs over 30, 45, 90 and 180 degrees. A beginner can lift up to 45 degrees.
BENEFITS: Activates liver, intestines, pancreas, kidneys and lungs.

50. Vrishchikasana (Scorpion Posture)
Vrishchika means scorpion. Be in shalabhasana. The legs are raised up and bent at the knees and the feet should be lowered slowly over the back until they rest on the crown of the head.
BENEFITS: Good for reproductive organs.

51. Bekasana/Mandukasana (Frog Posture)
Beka/Manduka means frog. Lie in adhvasana. Bend your legs at knees and hold the heels with your hands or palms and press down to buttocks and lift the chest.
BENEFITS: Good for gout, arthritis.

52. Dhanurasana
Dhanush means bow. Lie in bekasana and lift the legs holding the ankles with your hands. Rest on the lower abdomen. Feet should be together.
BENEFITS: Good for diabetics.
CAUTION: People with lumbar spondilitis should be careful.

53. Kapothasana ( Pigeon Posture)
Lifting front trunk like in bujangasana and resting the waist region on ground and lifting fore legs from back and then trying to touch the feet to head

54. Ekapada Raja kapothasana (One legged king pigeon posture)
Fold one leg in front and one leg straight extended back and then bend your back and lift your fore leg from back and touch feet to head in bend position. Repeat the same with another leg.
Benefits: It strengthens reproductive system and thyroid gland.


55. Dakshinasana
Lie in adhvasana and turn towards right.
BENEFITS: Keeps one relaxed and alert. Mind calms down.

56. Jyestikasana
Lie down on your back with hands stretched outwards above your head. Feel the stretch in the whole body by stretching the legs downward and hands upward.
BENEFITS: Good for digestion.
Supine postures-Lying on back

57. Suptapadasana
Lie down in jyestikasana with hands on the sides. Lift right leg, toes pointing upwards (perpendicular to the body or ground). Repeat with the left leg also.

58. Dwipada Suptapadasana/Urdva Prasaritha Paadasana
Lift both legs together with toes pointing upwards (perpendicular to the ground or body).
BENEFITS: Sciatica is released. Prevents hernia and diabetics.
CAUTION: People with lumbar spondilitis should be careful.

59. Langalasana/Halasana
Be in dwipada suptapadasana. Lower the legs towards the head keeping the knees straight and toes touching the ground above the head. Then try to touch the toes with your hands.
BENEFITS: Good for diabetics.

60. Karnapindasana
Be in halasana. Rest the knees beside the ears with your ankles locked above the head.Then strech hands side ways and also legs.

61. Yoganidrasana
Be in the first part of karnapindasana. Then lift the upper back with your ankles resting on neck and hands across the lower back with fingers locked, only mid spine touching the ground.
BENEFITS: Stones in kidneys dissolve. Tones liver, spleen, intestines, gall bladders, prostates. Good for reproductive system.

62. Paryankasana/Ardhachakrasana
Lie down on your back. Keep both palms on either side of the ears with fingers pointing towards the feet. Bend the legs at knees with the soles resting on floor. Lift the body on the hands and feet forming an arch with naval as the top most point.
BENEFITS: Very good for spine and lower abdomen.

63. Dhanushasana
Be in paryankasana, and then keep fingers pointing in the opposite direction.

64. Chakrasana
Be in paryankasana and touch the heels with the fingers.

65. Svottanasana/Pavanamuktasana
Lie down on your back. Bend legs at knees (legs together) and bring the legs onto your chest. Liftyour shoulders so that the chin touches the knees. Then lock your hands around the knees or fingers around the soles.
BENEFITS: Good for gastric troubles. Removes constipation.
CAUTION: People with cervical spondilitis and neck pain should be careful.

66. Vichitrakarani/Naukasana
Lie on your back. Lift your legs at 45 degrees (without any bend in the legs). Stretch your arms and lift the upper back. Forehead, hands and feet should be in straight line.

67. Veerakati/Viparitha karani
Lie on your back. Lift your legs at 75 degrees. Supporting the hip portion with your palms and the toes pointing towards the forehead. Concentrate on heart center.

68. Sarvangasana
Sarva means whole, entire. Anga means limb or body. Be in Veerakati with hands on the waist and lift the legs and torso to a vertical position with the weight on the shoulders and head. This asana is called as the “mother of the asanas”.
BENEFITS: Relieves from asthma and constipation. Preventive for piles, epilepsy and insomnia.

69. Sarvangapadmasana
Be in sarvengasana. Then cross your legs (as in padmasana), in the air.

70. Sarvangapindasana
Be in Sarvangapadmasana. Bring the crossed legs downward, towards your forehead.
BENEFITS: Relieves from chronic constipation and stomach pain.

71. Sethubandasana
Be in sarvangasana and support the waist with palms and then lower the legs and let the soles touch the ground. Breathe in and out 10 times.

72. Shavasana
Lie on your back with feet apart and hands away with palms facing upwards. Keep observing your breath.


73. Shirsasana/Kapalasana
Shirsa means head. Keep the forearms on the floor, the hands clasped and cupped to form a place for the head to rest. The legs are raised perpendicular to the floor, the spine lengthened, and the weight evenly distributed on the arms and head. Do not do it with front part of the head. This asana is called the “King of the asanas”.
BENEFITS: Good for brain, meditation, stress, sleep, lungs
CAUTION: Those with B.P. must perform sarvangasana first.

74. Urdvasamyuktapadasana
Be in shirsasana. Bring your soles over the perineum (soles touching together) and legs are bent at knees sideways.

75. Urdvapadmasana
Be in shirsasana. Then cross your legs (as in padmasana), in the air.

76. Urdvasirapadasana
Be in shirsasana. Bend either of the legs with the heel touching the perineum and sole touching the other thigh.

77. Nataraja asana (Siva dancing)
Stand straight on right leg and balance on right leg and lift left leg from back and hold the left foot toe with left hand extend your right hand in front at the level of left leg.

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