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List of asanas

From Wikipedia, the free encyclopedia
List of postures in hatha yoga and yoga as exercise
Padmāsana, lotus pose, used formeditation. Gilt bronze statue ofBodhisattvaManjusri andPrajnaparamita, Nepal, c. 1575

Anasana (Sanskrit: आसन, IAST: āsana) is a body posture, used in both medievalhatha yoga andmodern yoga.[1] The term is derived from theSanskrit word for 'seat'. While many of the oldest mentioned asanas are indeed seated postures formeditation, asanas may bestanding, seated, arm-balances, twists, inversions, forward bends,backbends, or reclining in prone or supine positions. The asanas have been given a variety of English names by competing schools of yoga.[2]

The traditional number of asanas is the symbolic 84, but different texts identify different selections, sometimes listing their names without describing them.[3][a] Some names have been given to different asanas over the centuries, and some asanas have been known by a variety of names, making tracing and the assignment of dates difficult.[5] For example, the nameMuktasana is now given to a variant ofSiddhasana with one foot in front of the other, but has also been used for Siddhasana and other cross-legged meditation poses.[6] As another example, the headstand is now known by the 20th century nameShirshasana, but an older name for the pose is Kapalasana.[3][7] Sometimes, the names have the same meaning, as withBidalasana and Marjariasana, both meaning Cat Pose.[8][9]

Affixes

[edit]

Variations on the basic asanas are indicated by Sanskritaffixes including the following:

EnglishSanskritMeaningExample
AdhoअधोdownwardAdho Mukha Shvanasana (downward [facing] dog)
Ardhaअर्धhalfArdha Padmasana (half lotus)
Baddhaबद्धboundBaddha Konasana (bound angle)
Dviद्विtwoDvi Pada Kaundinyasana (two-legged Kaundinya)
EkaएकoneEka Pada Shirshasana (one-legged headstand)
Parsvaपार्श्वsideParsva Bakasana (side crane)
Parivrittaपरिवृत्तrevolvedParivritta Trikonasana (reverse triangle)
Prasaritaप्रसारितspread outPrasarita Padottanasana (wide stance forward bend)
Salambaसालम्बsupportedSalamba Shirshasana (supported headstand)
Suptaसुप्तsupine, recliningSupta Virasana (reclining hero)
Upavishtaउपविष्ठseatedUpavishta Konasana (wide-angle seated forward bend)
Urdhvaऊर्ध्वupwardsUrdhva Dhanurasana (upwards bow)
Utthitaउत्थितextendedUtthita Parsvakonasana (extended side angle)
ViparitaविपरीतinvertedViparita Dandasana (inverted staff)

Asanas

[edit]

A single asana is listed for each main pose, whether or not there are variations. Thus for Sirsasana (Yoga headstand), only one pose is illustrated, although the pose can be varied by moving the legs apart sideways or front-and-back, by lowering one leg to the floor, by folding the legs into lotus posture, by turning the hips to one side, by placing the hands differently on the ground, and so on. Iyengar's 1966Light on Yoga lists 15 variations on the basic headstand, including for instance the combined variation Parivrttaikapada Sirsasana in which not only are the hips revolved but the legs are apart front-and-back.[10] Since then, variations of many other poses have been created; their names are not listed here.[11]Yin Yoga names are for the equivalent Yin variants; these are usually somewhat different from the conventional (Yang) poses.

Indian texts are "notoriously difficult to date".[12] The table shows the approximate date and abbreviated title of the earliest document or authority to describe that asana (not only naming it), as follows:

AsanaSanskritEnglishTypeEffect on spineSuitable formeditationDescribed[c]Yin Yoga variant[13][d]Image
Adho Mukha Shvanasana[14]अधोमुखश्वानासनDownward-Facing DogStandingForward bend20th C.TK[15]
18th C.HAP (in dynamic pose "Gajāsana")[16]
Adho Mukha Vrikshasana[17]अधोमुखवृक्षासनDownward-Facing Tree,
Yoga Handstand
Balancing18th C.HAP[18]
Akarna Dhanurasana[19]आकर्णधनुरासनShooting bow,
Archer,
Bow and arrow
Sitting19th C.ST[20] (as Dhanurāsana)
Anantasana[21]अनन्तासनAnanta's pose,
Vishnu's Couch pose
Reclining20th C.LoY[22]
Anjaneyasana[23]अञ्जनेयासनCrescent Moon[24]StandingBackbend20th C.[24]Dragon
Variation with arms down
Ardha Chandrasana[25]अर्धचन्द्रासनHalf moonStanding20th C.LoY[26]
Ashtanga Namaskara[15]अष्टाङ्ग नमस्कारEight-Limbed Salutation
Caterpillar		Reclining20th C.TK[15]
Astavakrasana[27]अष्टावक्रासनAṣṭāvakra's pose,
Eight-angled
Balancing20th C.LoY[28]
Baddha Konasana[29]
Bhadrasana[30]
बद्धकोणासनBound angle,
Cobbler's pose		SittingMeditation[30]15th C.HYP[30]
17th C.GhS[30]
Butterfly
Bakasana[31]
Kakasana[32]
बकासन,
ककासन
Crane (arms straight)
Crow (arms bent)
Balancing17th C.HR[33]
Balasana[34]बालासनChildSitting20th C.TK[35]
19th C.ST Ananda Balasana (as Kandukasana)[36]		Child's
Bhairavasana
Ankushasana[37]
भैरवासन
अण्कुशासन
FormidableReclining19th C.ST[37]
Bharadvajasana[38]भरद्वाजासनBharadvaja's twistSittingTwist20th C.LoY[39]Seated Twist
Bhekasana[40]भेकासनFrogRecliningBackbend20th C.LoY[41]
Bhujangasana[42]भुजङ्गासनCobraRecliningBackbend17th C.GhS 2.42[43][44]Seal, Sphinx
Bhujapidasana[45]भुजपीडासनArm-pressing postureBalancing20th C.LoY[46]Snail
Bidalasana[8]
Marjariasana[9]
बिडालासन
मार्जरीआसन
CatKneelingBackbend20th C.T.K.V. Desikachar,Satyananda Saraswati[9]
Chaturanga Dandasana[47]चतुरङ्गदण्डासनFour-Limbed Staff
Low Plank		Reclining20th C.TK[48]
Dandasana[49]दण्डासनStaffSitting8th C.PSV[50]
Dhanurasana[51]धनुरासनBowRecliningBackbend15th C.HYP 1.27
Durvasasana[52]दुर्वासासनDurvasa's PoseStanding, Balancing19th C.ST (as 'Trivikramasana')[53]
Garbha Pindasana[54]गर्भासनEmbryo in WombSitting17th C.BaH[55]
Garudasana[56]गरुडासनEagleStanding, Balancing19th C.ST[57][e]
Gomukhasana[58]गोमुखासनCow-facedSittingMeditation[59]4th C.DU 3.3–4[60][61]
7th C.AS[61]
10th C.V[62]
15th C.HYP 1.20
17th C.HR 3[63][64][61]		Shoelace
Gorakshasanaगोरक्षासनCowherd
Gorakhnath's pose
SittingMeditation14th C.ShS 3.108-112
15th C.HYP 1.28-29
17th C.GhS 2.24-25
Halasana[65]हलासनPloughInversionForward bend19th C.ST[66] (as Lāṇgalāsana, plough)
20th C.TB[67]
Hanumanasana[68]हनुमनासनHanuman's PoseSitting20th C.TK[69]
Janusirsasana[70]जानुशीर्षासनHead-to-KneeSittingForward Bend20th C.TK[71][72]
Jathara Parivartanasana[73]ञटर परिवर्तनासनBelly twistRecliningTwist20th C.LoY[73]
Kapotasana[74]कपोतासनPigeonKneelingBackbend20th C.LoY[75]
Karnapidasana[76]कर्णपीडासनEar-pressingInversionForward bend20th C.TB[77] (as variant ofHalasana);LoY[78]
Kaundinyasana[79]कौण्डिन्यसनKaundinya's poseBalancing20th C.LoY[80]
Kraunchasana[81]क्रौञ्चासनHeronSitting17th C.HR[33]
Kukkutasana[54]कुक्कुटासनCockerelBalancing7th C.AS[55]
13th C.VS[82]
15th C.HYP 1.23
17th C.GhS 2.31[57]
Kurmasana[83][84]कूर्मासनTortoiseSittingForward bend7th C.AS[55]
Lolasana[85]लोलासनPendantBalancing20th C.[f][g]
Makarasana[88]मकरासनCrocodileReclining17th C.GhS 2.40[h]
Malasana[90]मालासनGarlandSquattingForward bend20th C.LoY[90]
Mandukasanaमन्दुकासनFrogSitting17th C.GhS[43]
Marichyasana[91]मरीच्यासनMarichi's PoseSittingTwist20th C.TK[92]
Matsyasana[93]मत्स्यासनFishRecliningBackbend17th C.GhS 2.21Fish
Matsyendrasana[94]मत्स्येन्द्रासनLord of the Fishes
Matsyendra's pose		SittingTwist15th C.HYP 1.28-29
17th C.GhS
Mayurasana[17]मयूरासनPeacockBalancing10th C.V[62]
15th C.HYP 1.33
Muktasana[6]मुक्तासनLiberatedSittingMeditation10th C.V[62][i]
Natarajasana[95]नटराजासनLord of the Dance
Dancer
Nataraja's Pose		StandingBackbend20th C.TK[96]
Navasana
Naukasana[37]
नावासन,
परिपूर्णनावासन
नौकासन		BoatSittingForward bend19th C.ST[37]
Padmasana[97]पद्मासनLotusSittingMeditation[98]4th C.DU[99]
8th C.PSV[50]
Parighasana[100]परिघासनGateStanding20th C.TK[48]
Parshvakonasana[101]पार्श्वकोणासनSide angleStanding20th C.TK[48][71]
Parshvottanasana[102]पार्श्वोत्तनासनIntense side stretchStanding20th C.TK[48][71]
Pashasana[103]पाशासनNooseSquattingTwist19th C.ST[44]
Paschimottanasana[104]पश्चिमोत्तानासनSeated Forward BendSittingForward Bend15th C.HYP 1:28[20]
17th C.GhS 2:26[20]
Full Forward Bend, Caterpillar
Pincha Mayurasana[105]पिञ्चमयूरासनFeathered PeacockBalancing20th C.LoY[106]
Prasarita Padottanasana[107]प्रसारित पादोत्तानासनWide Stance Forward BendStandingForward bend20th C.TK[48][71]
Rajakapotasana[108]राजकपोतासनKing PigeonSittingBackbend20th C.LoY[109]Swan, Sleeping Swan
Shalabhasana[110]शलभासनLocustRecliningBackbend20th C.TB[111]
Sarvangasana[112]सालम्बसर्वाङ्गासनShoulder StandInversion20th C. (this name); 19th C. asViparita Karani inJP; 15th C.HYP
Samakonasana[113]समकोणासनSide splitsSitting20th C.TK[71]
Shavasana[114]शवासनCorpseReclining15th C.HYP 1.32[115]Corpse
Setu Bandha Sarvangasana[116]सेतुबन्धसर्वाङ्गासनShoulder supported bridgeInversionBackbend19th C.ST, called Kāmapīṭhāsana[117]
Siddhasana (men),
Siddha Yoni Asana (women)[118]
सिद्धासनAccomplished,
TheAdept's Pose		SittingMeditation[118]10th C.GS 1.10-12
Simhasana[119]सिंहासनLionSittingMeditation[119]4th C.DU[99]
10th C.V[62]
Shirshasana[120]
Kapalasana[121]		शीर्षासनHeadstand,
Yoga Headstand
Inversion11th C.HY[122](calledDuryodhanāsana orKapālīkarana)
14th C.ShS 4.45-47 (asViparita Karani)[123]
15th C.HYP 3.78-81 (ditto)[123]
17th C.GhS 3.33-35 (ditto)[123]
18th C.JP (asKapala āsana)
Sukhasana[124]सुखासनEasySittingMeditation[125]4th C.DU[126]Easy
Supta Padangusthasana[127]सुप्त पादाङ्गुष्ठासनBig toe supineReclining20th C.TK[48][71]
Surya Namaskar[128][129]सुर्य नमस्कारSalute to the Sun
Sun Salutation		StandingForward bend,
backbend sequence		20th C. Rajah ofAundh,[130] thenTK[15]
Svastikasana[131]स्वस्तिकसनAuspicious
Lucky mark		SittingMeditation[131]8th C.PSV[50]Square
Tadasana[132]ताडासनMountainStanding20th C.TK[48]
Tittibhasana[133]टिट्टिभासनFireflyBalancing19th C.ST[44] (as Mālāsana)
Trikonasana,
Utthita Trikonasana[134]		त्रिकोणासन,
उत्थित त्रिकोणासन		TriangleStanding20th C.TK[135]
Trivikramasana[136]त्रिविक्रमासनTrivikrama's pose
Standing splits
Supta Trivikramasana (reclining variant)		Standing, Balancing13th - 18th C. inBharatnatyam dance statues of EasternGopuram,Nataraja Temple, Chidambaram[137]
Tulasana[138]तुलासनBalance / ScalesBalancing20th C.LoY[139]
Upavishta Konasana[140]उपविष्टकोणासनOpen AngleSitting20th C.TK[71]Dragonfly
Urdhva Dhanurasana[141]
Chakrasana
ऊर्ध्वधनुरासन, चक्रासनUpwards-facing bow,
Wheel		InversionBackbend19th C.ST[142] (as Paryaṇkāsana)
Urdhva Mukha Shvanasana[143]ऊर्ध्वमुखश्वानासनUpward-Facing DogRecliningBackbend20th C.TK[48]
Ushtrasana[144]उष्ट्रासनCamelKneelingBackbend20th C.LoY[145]
Utkatasana[146]उत्कटासनAwkward or PowerfulStanding15th C.HYP (squatting)[147]
17th C.GhS[43]

20th C.TK[148] (chair-like)
Uttanasana[149]उत्तानासनStanding Forward BendStandingForward bend20th C.TB (as Padahastasana)[150];TK[48][71]
Utthita Hastapadangusthasana[151]उत्थित हस्तपादाङ्गुष्ठासनStanding Big Toe Hold
(I: leg to the side;
II: leg to the front[151])
Standing20th C.TK[48][71]
Vajrasana[152]वज्रासनThunderboltKneelingMeditation[153]17th C.GhS[43] (may meanVirasana[115])
Vasishtasana[154]वसिष्ठासनVasishta's pose,
Side plank
Balancing20th C.TK[155]
Viparita Dandasana[156]विपरीत दण्डासनInverted StaffInversionBackbend20th C.TK?,LoY[156]
Viparita Karani[157]
Uttanapadasana (variant)		विपरीतकरणिInverted practice
Legs up the wall
Inversion13th C.VM forpratyahara[158]
14th C.ShS 4.45-47[123]
15th C.HYP 3.78-81[123]
17th C.GhS 3.33-35[123] and other texts[135][j]
Legs-Up-the-Wall
Viparita Virabhadrasana[159]विपरीतवीरभद्रासनReversed Warrior[k]Standing21st C. PL[159]
Virabhadrasana I[160]वीरभद्रासनWarrior IStanding20th C.TK[161][162]
Virabhadrasana II[163]वीरभद्रासन IIWarrior IIStanding20th C.TK[161][162]
Virabhadrasana III[164]वीरभद्रासन IIIWarrior IIIStanding20th C.TK[161][162]
Virasana,[165]
Dhyana Virasana[166]
वीरासन,
ध्यान वीरासन
Hero,
Hero's Meditation
KneelingMeditation[166][167]4th C.DU[99]
8th C.PSV[50] (these may refer to a different meditation pose)
Vrikshasana[168]वृक्षासनTreeStanding, Balancing17th C.GhS[43]
Vrischikasana[169]वृश्चिकासनScorpionInversionBackbend20th C.LoY[170] (13th - 18th C. inBharatnatyam dance statues of EasternGopuram,Nataraja Temple, Chidambaram but not yoga[137])
Variant with one leg bent
Yoganidrasana[171]
Pasini Mudra		योगनिद्रासनYogic sleep
Noose Mudra		RecliningForward bend17th C.HR 3.70
17th C.GhS 3.84 as aMudra
18th C. painting, Mysore[172]

See also

[edit]

Notes

[edit]
  1. ^84's symbolism may derive from its astrological and numerological properties: it is the product of 7, the number of planets inastrology, and 12, the number ofsigns of the zodiac, while innumerology, 7 is the sum of 3 and 4, and 12 is the product, i.e. 84 is (3+4)×(3×4).[4]
  2. ^PL, Post-Light on Yoga poses, are marked as '21st C.' to sort late 20th as well as 21st century asanas after TK and LoY.
  3. ^Sjoman notes that the names of asanas have been used "promiscuous[ly]", making their history difficult to trace: the presence of matching names is not proof of continuity, since the same name may mean a different pose, and a pose may have been known by other names at different times.[5] The dates here are therefore based on documents which provide actual descriptions of the asanas.
  4. ^The Yin Yoga variants are similar but not identical to their 'Yang' equivalents.[13]
  5. ^GhS uses the name Garuḍāsana for a different pose.
  6. ^Not yet yoga in 1896 as Jhūla pose inVyayama Dipika gymnastics book[86]
  7. ^LoY has the legs as in Gomukhasana, not in Padmasana.[87]
  8. ^LoY quotes and interpretsGhS 2.40 as meaning a variant of Salabhasana, the legs stretched out and raised, the arms as GhS states on the head, also raised;[89] Saraswati has the head supported with elbows on the ground;[88] a widespread modern form has feet and head on the ground.
  9. ^Several sitting meditation poses have been called Muktasana.
  10. ^Viparita Karani is an inverted practice rather than an asana; the ShS, HYP and GhS descriptions suggest the actual posture used was a headstand.
  11. ^This is a well-documented example of a post-Light on Yoga (1966) pose, created as a variation of the 20th century Warrior poses. Hundreds of less common variations of other poses have been created in the same time frame.

References

[edit]
  1. ^Singleton 2010, pp. 4–5.
  2. ^Murugan 2012.
  3. ^abBühnemann, Gudrun (2007).Eighty-Four Asanas in Yoga: A Survey of Traditions. New Delhi: D. K. Printworld. pp. 47, 151.ISBN 978-8124604175.
  4. ^Rosen, Richard (2017).Yoga FAQ: Almost Everything You Need to Know about Yoga-from Asanas to Yamas. Shambhala. pp. 171–.ISBN 978-0-8348-4057-7.
  5. ^abSjoman 1999, p. 59.
  6. ^ab"Muktasana". Yogapedia. Retrieved23 November 2018.
  7. ^Sjoman 1999, p. 57.
  8. ^abLidell 1983, p. 166.
  9. ^abc"Cat Pose – Marjariasana". Akasha Yoga. Retrieved13 January 2019.
  10. ^Iyengar 1979, pp. 179–205.
  11. ^McCrary, Meagan (15 July 2015)."#YJ40: 10 Poses Younger Than Yoga Journal".Yoga Journal.Once you learn how the fundamental poses work anatomically then it's very natural to start to play with breaking them apart and putting them back together differently ... You won't find this playful variation ofWarrior II Pose inLight on Yoga.
  12. ^Mallinson & Singleton 2017, p. xxxix.
  13. ^abPowers 2008, p. 195.
  14. ^Mehta, Mehta & Mehta 1990, p. 147.
  15. ^abcdSingleton 2010, pp. 205–206.
  16. ^Mallinson & Singleton 2017, p. 125.
  17. ^abLidell 1983, p. 142.
  18. ^Mallinson & Singleton 2017, p. 124.
  19. ^Saraswati 1996, p. 137.
  20. ^abcSjoman 1999, p. 84.
  21. ^Mehta, Mehta & Mehta 1990, p. 87.
  22. ^Iyengar 1979, pp. 246–247.
  23. ^Steiner, Ronald (June 2015)."Anjaneyāsana - Learning devotion from Hanuman".Yoga Aktuell (in German) (92 June/July 2015). Retrieved23 January 2019.
  24. ^abLidell 1983, pp. 132–133.
  25. ^Mehta, Mehta & Mehta 1990, p. 30.
  26. ^Iyengar 1979, pp. 74–76.
  27. ^Mehta, Mehta & Mehta 1990, p. 128.
  28. ^Iyengar 1979, pp. 276–278.
  29. ^Mehta, Mehta & Mehta 1990, p. 57.
  30. ^abcd"How to do Bhadrasana?". The Yoga Institute. 3 August 2018. Retrieved5 January 2019.
  31. ^Mehta, Mehta & Mehta 1990, p. 130.
  32. ^Lidell 1983, p. 60.
  33. ^abSrinivasa 2002, pp. 98–122 asanas listed, Figures of asanas in unnumbered pages between pages 153 and 154, asanas named but not described in text listed on pages 157–159.
  34. ^Lidell 1983, p. 39.
  35. ^"Balasana - Child Pose". Akasha Yoga. Retrieved13 January 2019.
  36. ^Sjoman 1999, pp. 15, 70, plate 1 (pose 6).
  37. ^abcdSjoman 1999, p. 69.
  38. ^Mehta, Mehta & Mehta 1990, p. 77.
  39. ^Iyengar 1979, pp. 251–254.
  40. ^Mehta, Mehta & Mehta 1990, p. 86.
  41. ^Iyengar 1979, pp. 126–128.
  42. ^Mehta, Mehta & Mehta 1990, p. 93.
  43. ^abcdeMallinson 2004, pp. 16–17.
  44. ^abcSjoman 1999, p. 76.
  45. ^Mehta, Mehta & Mehta 1990, p. 129.
  46. ^Iyengar 1979, pp. 280–282.
  47. ^Mehta, Mehta & Mehta 1990, p. 89.
  48. ^abcdefghijSingleton 2010, pp. 204–205.
  49. ^Mehta, Mehta & Mehta 1990, p. 52.
  50. ^abcdMallinson & Singleton 2017, pp. 97–99.
  51. ^Mehta, Mehta & Mehta 1990, p. 94.
  52. ^Iyengar 1979, pp. 299–302.
  53. ^Sjoman 1999, p. 78.
  54. ^abLidell 1983, pp. 136–137.
  55. ^abcMallinson, James (9 December 2011)."A Response to Mark Singleton's Yoga Body by JamesMallinson". Retrieved4 January 2019. revised from American Academy of Religions conference, San Francisco, 19 November 2011.
  56. ^Mehta, Mehta & Mehta 1990, p. 46.
  57. ^abSjoman 1999, p. 75.
  58. ^Mehta, Mehta & Mehta 1990, p. 56.
  59. ^"Gomukhasana (Cow Face Posture)". TheDivine Life Society. 2011. Retrieved28 January 2019.Hence, this Asana is suitable for the practice of Pranayama. Ordinarily you can sit at all times in this Asana for long meditation also.
  60. ^Ayyangar 1938, p. 124.
  61. ^abcSriharisukesh & Pailoor 2019, pp. 270–273.
  62. ^abcdMallinson & Singleton 2017, pp. 100–101.
  63. ^Srinivasa 2002.
  64. ^Mallinson & Singleton 2017, pp. 116–119.
  65. ^Mehta, Mehta & Mehta 1990, p. 110.
  66. ^Sjoman 1999, p. 72.
  67. ^Bernard 2007, p. 110.
  68. ^Saraswati 1996, p. 340.
  69. ^Singleton 2010, pp. 60–63.
  70. ^Mehta, Mehta & Mehta 1990, p. 59.
  71. ^abcdefghiSjoman 1999, p. 49.
  72. ^"Head to Knee Pose – Janushirshasana". Akasha Yoga. Retrieved13 January 2019.
  73. ^abIyengar 1979, pp. 237–240.
  74. ^Mehta, Mehta & Mehta 1990, p. 144.
  75. ^Iyengar 1979, pp. 367–372.
  76. ^Mehta, Mehta & Mehta 1990, p. 112.
  77. ^Bernard 2007, p. 111.
  78. ^Iyengar 1979, pp. 220–221.
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