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A to Z Asana Dictionary

A reference of classical asanas, pranayama, and seals, with their meaning, benefits, practice, prakriti, and season.

123 Practices · Six Authentic Sources

Drawn from the Hatha Yoga Pradipika, Gheranda Samhita, Shiva Samhita, the Sritattvanidhi, and B.K.S. Iyengar's Light on Yoga.

Authors
Dr. Meenakshi Arya
Ayurvedic Consultant, Vidveda · Medical Officer (Ayush), UP Govt. · Vice President (Female), Provincial Ayurvedic & Unani Services, UP
Special Invite Member, World Ayush Foundation · BAMS, Rishikul Ayurvedic Medical College, Haridwar · Certificate in Stress Management · 23+ years
Dr. Ranjan Verma
Divisional Ayurvedic & Unani Officer (DAUO), Bijnaur (UP) · Founder President, World Ayush Foundation, India
BAMS, Rishikul State Ayurvedic Medical PG College, Haridwar · B.Sc., Lucknow Christian College, Lucknow
Dr. Nitya Sharma
Yoga Therapist & Ph.D. Scholar · M.Sc. in Yogic Science, DSVV (Haridwar)
Formerly Sarva Yoga, Bangalore · serving in the AYUSH Department
Trained across 25 forms including Hatha, Vinyasa, Ashtanga, and Satyananda · focus on Pre-natal and Face Yoga
The Dictionary

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Search, or filter by dosha · group · level · season · source
Dosha
Group
Level
Season
Source
123 practices
Adho Mukha Svanasana
अधो मुख श्वानासन
Downward-Facing Dog
A
KaphaInversionBeginner
The Downward Dog
Ayurvedic insight
A resting inversion shaped like a stretching dog.
What it does for the body
  • Energizes the whole body
  • Eases stiffness
  • Calms the mind
The practice
  1. From hands and knees, tuck the toes
  2. Lift the hips up and back
  3. Lengthen the spine, soften the knees
  4. Press the hands evenly
Caution
Bend the knees freely. Ease off with wrist issues.
Season  VasantSource  Light on Yoga
›Explore the pose
Adho Mukha Vrksasana
अधो मुख वृक्षासन
Handstand
A
KaphaInversionAdvanced
The Downward-Facing Tree
Ayurvedic insight
Among the handstands illustrated in the 19th-century Sritattvanidhi; a standing balance turned upside down, rooted through the hands.
What it does for the body
  • Builds strength and focus
  • Improves circulation
  • Builds confidence
The practice
  1. Hands shoulder-width near a wall
  2. Step into a lunge, kick up with control
  3. Stack the hips over the shoulders
  4. Press the floor away, gaze between the hands
Caution
Learn at a wall under guidance. Avoid with wrist or shoulder issues or high blood pressure.
Season  HemantSource  Sritattvanidhi
›Explore the pose
Agnistambhasana
अग्निस्तम्भासन
Fire Log (Double Pigeon)
A
VataSeatedIntermediate
The Fire-Log
Ayurvedic insight
Shins stacked like logs laid for a fire, a deep opening of the outer hips.
What it does for the body
  • Opens the outer hips deeply
  • Releases the low back
  • Grounds the body
The practice
  1. Sit tall, stack one shin over the other
  2. Flex both feet
  3. Sit upright or fold forward
  4. Switch sides evenly
Caution
Sit on a cushion. Skip if the knees feel strain.
Season  VarshaSource  Modern hatha
›Explore the pose
Akarna Dhanurasana
आकर्ण धनुरासन
Archer Pose
A
VataSeatedIntermediate
The Shooting Bow
Ayurvedic insight
A seated pose drawing one foot to the ear like an archer's bow.
What it does for the body
  • Opens the hips and hamstrings
  • Builds focus and coordination
  • Tones the abdomen
The practice
  1. Sit with the legs extended
  2. Hold both big toes
  3. Draw one foot up toward the ear
  4. Keep the other leg long and the spine tall
Caution
Use a strap on the lifted foot if tight.
Season  VarshaSource  Light on Yoga
›Explore the pose
Ananda Balasana
आनन्द बालासन
Happy Baby
A
VataRestorativeBeginner
The Happy Baby
Ayurvedic insight
A playful supine pose that releases the hips and low back.
What it does for the body
  • Releases the hips and low back
  • Calms the mind
  • Eases tension
The practice
  1. Lie back, draw the knees toward the armpits
  2. Hold the outer feet or shins
  3. Open the knees wide
  4. Rock gently side to side
Caution
Hold the thighs instead if the grip strains.
Season  VarshaSource  Modern hatha
›Explore the pose
Anjaneyasana
आञ्जनेयासन
Low Lunge (Crescent)
A
VataStandingBeginner
The Crescent Lunge
Ayurvedic insight
Named for Anjaneya, a low lunge that opens the front of the hips.
What it does for the body
  • Opens the hip flexors
  • Grounds the body
  • Relieves low-back tension
The practice
  1. Step one foot forward, lower the back knee
  2. Sink the hips down and forward
  3. Lift the arms and chest
  4. Soften the gaze
Caution
Cushion the back knee. Ease the backbend with low-back issues.
Season  VarshaSource  Modern hatha
›Explore the pose
Anulom Vilom
अनुलोम विलोम
Alternate Nostril Breath
A
VataBreath & MeditationBeginner
Alternate Nostril Breath
Ayurvedic insight
A balancing breath that evens the flow between the two nostrils.
What it does for the body
  • Balances the breath and mind
  • Eases anxiety
  • Improves focus
The practice
  1. Sit tall, soft right hand at the nose
  2. Close the right nostril, inhale left
  3. Close the left, exhale right
  4. Continue, slow and even
Caution
Keep the breath gentle; never strain.
Season  Year-roundSource  Modern hatha
›Explore the pose
Ardha Chandrasana
अर्ध चन्द्रासन
Half Moon
A
KaphaBalanceIntermediate
The Half Moon
Ayurvedic insight
A bright, open balance poised on one hand and one foot.
What it does for the body
  • Builds balance and coordination
  • Strengthens the legs and core
  • Opens the chest and hips
The practice
  1. From Triangle, bend the front knee, hand to the floor ahead
  2. Lift the back leg to hip height
  3. Stack the top hip, open the chest
  4. Reach the top arm up
Caution
Use a block under the hand. Steady at a wall.
Season  VasantSource  Light on Yoga
›Explore the pose
Ardha Matsyendrasana
अर्ध मत्स्येन्द्रासन
Half Lord of the Fishes
A
VataTwistBeginner
Half the Seat of Matsyendra
Ayurvedic insight
Named for the sage Matsyendra; a seated twist that wrings the spine.
What it does for the body
  • Wrings and frees the spine
  • Aids digestion
  • Relieves the low back
The practice
  1. Sit tall, cross one foot over the opposite thigh
  2. Hug the raised knee
  3. Twist toward the bent knee
  4. Anchor the back hand and lengthen up
Caution
Lengthen the spine before twisting. Ease off with disc issues.
Season  VarshaSource  Hatha Yoga Pradipika
›Explore the pose
Astavakrasana
अष्टावक्रासन
Eight-Angle Pose
A
KaphaArm Balance & CoreAdvanced
Sage Astavakra's Pose
Ayurvedic insight
Named for the eight-bent sage; a bound, twisting arm balance.
What it does for the body
  • Builds strength and control
  • Tones the core
  • Sharpens focus
The practice
  1. Hook one leg over the shoulder
  2. Plant the hands, cross the ankles
  3. Lean forward, straighten the legs to the side
  4. Hold and breathe
Caution
An advanced balance; warm up fully and work gradually.
Season  VasantSource  Light on Yoga
›Explore the pose
Baddha Konasana
बद्ध कोणासन
Bound Angle (Butterfly)
B
VataSeatedBeginner
The Bound Angle
Ayurvedic insight
A seated opening of the hips, the soles pressed together like a book.
What it does for the body
  • Opens the hips and inner thighs
  • Settles the pelvis
  • Eases menstrual discomfort
The practice
  1. Sit tall, bring the soles together
  2. Draw the heels toward the body
  3. Hold the feet, knees releasing wide
  4. Sit tall or fold gently forward
Caution
Sit on a cushion. Support the knees if they sit high.
Season  VarshaSource  Light on Yoga
›Explore the pose
Baddha Padmasana
बद्ध पद्मासन
Bound Lotus
B
VataSeatedAdvanced
The Bound Lotus
Ayurvedic insight
The lotus seat with the arms bound behind, sealing the posture closed.
What it does for the body
  • Opens the shoulders and chest
  • Steadies the seat for meditation
  • Improves posture
The practice
  1. Sit in Lotus
  2. Reach each arm behind the back
  3. Catch the opposite big toe
  4. Sit tall and breathe evenly
Caution
Requires a comfortable Lotus; never force the knees or shoulders.
Season  HemantSource  Light on Yoga
›Explore the pose
Bakasana
बकासन
Crane (Crow)
B
VataArm Balance & CoreIntermediate
The Crane
Ayurvedic insight
The first arm balance for many, perched like a crane; the steady focus it asks for helps settle restless Vata.
What it does for the body
  • Builds arm and core strength
  • Sharpens focus
  • Builds confidence
The practice
  1. Squat, plant the hands shoulder-width
  2. Lift the hips, knees onto the upper arms
  3. Lean forward, gaze ahead
  4. Float the feet up
Caution
Place a cushion ahead for the fear of falling. Ease off with wrist issues.
Season  VasantSource  Light on Yoga
›Explore the pose
Balasana
बालासन
Child's Pose
B
VataRestorativeBeginner
The Child's Rest
Ayurvedic insight
A folded resting pose of quiet surrender.
What it does for the body
  • Rests and grounds the body
  • Calms the mind
  • Releases the low back
The practice
  1. Kneel and sit back toward the heels
  2. Fold forward, knees together or wide
  3. Rest the brow on the floor
  4. Arms forward or by the sides
Caution
Cushion under the hips or brow if needed.
Season  Year-roundSource  Modern hatha
›Explore the pose
Bhadrasana
भद्रासन
Gracious Pose
B
VataSeatedBeginner
The Gracious Seat
Ayurvedic insight
A grounded seat described in the Gheranda Samhita for steady meditation.
What it does for the body
  • Opens the hips
  • Steadies the pelvis
  • Calms the mind
The practice
  1. Bring the soles together near the body
  2. Hold the feet, knees opening down
  3. Sit tall
  4. Breathe slow and even
Caution
Support the knees with cushions if they sit high.
Season  Year-roundSource  Gheranda Samhita
›Explore the pose
Bharadvajasana
भरद्वाजासन
Bharadvaja's Twist
B
VataTwistBeginner
Sage Bharadvaja's Twist
Ayurvedic insight
A gentle twist named for the rishi Bharadvaja, kind to the spine.
What it does for the body
  • Gently mobilizes the spine
  • Aids digestion
  • Relieves low-back tension
The practice
  1. Sit with both legs folded to one side
  2. Inhale tall, exhale to twist
  3. Hold the knee and the floor behind
  4. Gaze over the back shoulder
Caution
Keep the twist gentle. Sit on a cushion.
Season  VarshaSource  Light on Yoga
›Explore the pose
Bhastrika
भस्त्रिका
Bellows Breath
B
All doshasBreath & MeditationIntermediate
The Bellows Breath
Ayurvedic insight
A vigorous breath that fans the inner fire like a blacksmith's bellows, said to help clear all three doshas, Vata, Pitta, and Kapha.
What it does for the body
  • Builds heat and energy
  • Clears the lungs
  • Lifts a sluggish state
The practice
  1. Sit tall and settle
  2. Breathe forcefully in and out through the nose
  3. Keep the breath even, belly active
  4. Rest and breathe normally after each round
Caution
Avoid with high blood pressure, heart issues, or pregnancy.
Season  HemantSource  Hatha Yoga Pradipika
›Explore the pose
Bhekasana
भेकासन
Frog
B
VataBackbendIntermediate
The Frog
Ayurvedic insight
A prone backbend pressing the feet toward the floor like a frog; grounding and settling for Vata.
What it does for the body
  • Opens the quadriceps and ankles
  • Strengthens the back
  • Energizes the body
The practice
  1. Lie prone, lift onto the forearms
  2. Bend the knees, catch the feet
  3. Turn the fingers forward, press the feet down
  4. Lift the chest
Caution
Ease off with knee injury; never force the feet down.
Season  VasantSource  Light on Yoga
›Explore the pose
Bhramari
भ्रामरी
Humming Bee Breath
B
Vata · PittaBreath & MeditationBeginner
The Bee Breath
Ayurvedic insight
A humming exhale named for the bee, deeply calming to the mind and easing both Vata and Pitta.
What it does for the body
  • Calms the mind
  • Releases heat and tension
  • Eases headache and insomnia
The practice
  1. Sit tall, close the ears lightly
  2. Inhale slowly through the nose
  3. Exhale with a soft, steady hum
  4. Repeat several rounds
Caution
Hum gently; a soothing, low-risk practice.
Season  GrishmaSource  Hatha Yoga Pradipika
›Explore the pose
Bhujangasana
भुजङ्गासन
Cobra
B
KaphaBackbendBeginner
The Serpent
Ayurvedic insight
Described in the Gheranda Samhita; the chest rises like a cobra's hood.
What it does for the body
  • Opens the chest
  • Supports digestion
  • Strengthens the spine
The practice
  1. Lie prone, hands beside the ribs
  2. Press lightly, lift the chest
  3. Keep the elbows soft, shoulders down
  4. Lengthen the back of the neck
Caution
Lift only as far as is comfortable. Ease off with low-back issues.
Season  VasantSource  Gheranda Samhita
›Explore the pose
Bhujapidasana
भुजपीडासन
Shoulder-Pressing Pose
B
KaphaArm Balance & CoreAdvanced
The Shoulder-Pressing Pose
Ayurvedic insight
A compact arm balance with the legs hooked over the arms.
What it does for the body
  • Builds arm strength
  • Tones the core
  • Improves balance
The practice
  1. Squat, hook the thighs high on the arms
  2. Plant the hands, shift the weight back
  3. Lift the feet, cross the ankles
  4. Gaze forward
Caution
Cushion ahead. Ease off with wrist issues.
Season  VasantSource  Light on Yoga
›Explore the pose
Chandra Bhedana
चन्द्र भेदन
Moon-Piercing Breath
C
PittaBreath & MeditationBeginner
The Moon-Piercing Breath
Ayurvedic insight
A cooling breath drawn through the left, lunar nostril.
What it does for the body
  • Cools and calms
  • Soothes irritability
  • Eases the mind before rest
The practice
  1. Sit tall, close the right nostril
  2. Inhale through the left nostril
  3. Close the left, exhale right
  4. Repeat several rounds
Caution
A gentle cooling practice; keep the breath soft.
Season  GrishmaSource  Modern hatha
›Explore the pose
Chandra Namaskar
चन्द्र नमस्कार
Moon Salutation
C
PittaSequenceBeginner
The Salute to the Moon
Ayurvedic insight
A cooling, lateral counterpart to the sun salutation for evening practice.
What it does for the body
  • Cools and calms the body
  • Opens the side body and hips
  • Soothes the mind before rest
The practice
  1. Begin standing, arms overhead
  2. Flow through side bends, lunges, and a wide squat
  3. Mirror the sequence on the other side
  4. Move slow with the breath
Caution
A gentle evening flow; move within your range.
Season  GrishmaSource  Modern hatha
›Explore the pose
Chaturanga Dandasana
चतुराङ्ग दण्डासन
Four-Limbed Staff
C
KaphaArm Balance & CoreIntermediate
The Four-Limbed Staff
Ayurvedic insight
A low hover that demands precise, integrated strength.
What it does for the body
  • Builds upper-body strength
  • Tones the core
  • Prepares for arm balances
The practice
  1. From plank, shift slightly forward
  2. Lower halfway, elbows hugging the ribs
  3. Keep one line from crown to heels
  4. Gaze slightly forward
Caution
Lower the knees first. Protect the shoulders; don't drop too low.
Season  VasantSource  Light on Yoga
›Explore the pose
Dandasana
दण्डासन
Staff
D
VataSeatedBeginner
The Staff
Ayurvedic insight
The seated mountain, upright and alert as a staff.
What it does for the body
  • Builds an upright seat
  • Strengthens the core and back
  • Improves posture
The practice
  1. Sit with the legs extended together
  2. Flex the feet, press the thighs down
  3. Stack the spine tall
  4. Press the hands beside the hips
Caution
Sit on a cushion if the back rounds.
Season  Year-roundSource  Light on Yoga
›Explore the pose
Dhanurasana
धनुरासन
Bow
D
KaphaBackbendIntermediate
The Bow
Ayurvedic insight
The body drawn into a bow, as described in the Hatha Yoga Pradipika.
What it does for the body
  • Stimulates digestive fire
  • Opens the whole front body
  • Strengthens the back
The practice
  1. Lie prone, bend the knees
  2. Catch the ankles
  3. Lift the chest and thighs, pressing feet into hands
  4. Breathe steadily
Caution
Avoid with low-back, neck, or recent abdominal issues.
Season  VasantSource  Hatha Yoga Pradipika
›Explore the pose
Eka Pada Koundinyasana
एक पाद कौण्डिन्यासन
Sage Kaundinya's Pose
E
KaphaArm Balance & CoreAdvanced
Sage Kaundinya's Pose
Ayurvedic insight
A twisting arm balance named for the sage Kaundinya, the legs extended to one side.
What it does for the body
  • Builds arm and core strength
  • Tones the obliques
  • Sharpens focus
The practice
  1. From a twist or crow, plant both hands
  2. Hook one thigh high on the upper arm
  3. Lean forward and extend both legs to the side
  4. Hold and breathe
Caution
Cushion ahead. Ease off with wrist issues.
Season  VasantSource  Light on Yoga
›Explore the pose
Eka Pada Rajakapotasana
एक पाद राजकपोतासन
King Pigeon (Pigeon)
E
VataBackbendIntermediate
The One-Legged King Pigeon
Ayurvedic insight
A deep hip opener that can grow into a graceful backbend.
What it does for the body
  • Opens the hips deeply
  • Releases stored tension
  • Settles restlessness
The practice
  1. Bring one shin forward, the back leg long
  2. Square the hips, lengthen the spine
  3. Fold over the front shin, or lift the chest
  4. Switch sides evenly
Caution
Cushion under the front hip. Ease off with knee issues.
Season  VarshaSource  Light on Yoga
›Explore the pose
Eka Pada Sirsasana
एक पाद शीर्षासन
Foot Behind the Head
E
VataSeatedAdvanced
The Foot-Behind-Head Pose
Ayurvedic insight
A foot-behind-the-head pose of the kind illustrated in the 19th-century Sritattvanidhi.
What it does for the body
  • Deeply opens the hips
  • Lengthens the spine
  • Builds patience and focus
The practice
  1. Sit tall, cradle and warm one leg
  2. Guide the foot behind the head
  3. Press the head back into the leg
  4. Lift the chest and breathe steadily
Caution
Advanced; warm the hips fully and never force the neck.
Season  VarshaSource  Sritattvanidhi
›Explore the pose
Galavasana
गालवासन
Flying Pigeon
G
KaphaArm Balance & CoreAdvanced
The Flying Pigeon
Ayurvedic insight
A figure-four hip opener lifted into an arm balance.
What it does for the body
  • Builds arm and core strength
  • Opens the hips
  • Sharpens balance
The practice
  1. Cross one ankle over the opposite thigh
  2. Plant the hands, hook the shin on the upper arms
  3. Lean forward and lift the back foot
  4. Extend the lifted leg behind
Caution
Cushion ahead. Ease off with wrist or knee issues.
Season  VasantSource  Modern hatha
›Explore the pose
Garbha Pindasana
गर्भ पिण्डासन
Embryo in the Womb
G
VataSeatedAdvanced
The Embryo
Ayurvedic insight
A lotus variation of the kind illustrated in the 19th-century Sritattvanidhi, curled like an embryo.
What it does for the body
  • Deeply opens the hips
  • Massages the abdomen
  • Turns the senses inward
The practice
  1. Sit in Lotus
  2. Thread the arms through the gaps at the knees
  3. Cradle the head in the hands
  4. Balance and breathe, or rock gently
Caution
Requires a comfortable Lotus; skip with knee issues.
Season  HemantSource  Sritattvanidhi
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Garudasana
गरुडासन
Eagle
G
VataBalanceIntermediate
The Eagle · Seat of Singular Focus
Ayurvedic insight
Named for Garuda, the great mythic eagle of Vishnu; the body folds around a single axis and gathers the restless mind behind one gaze.
What it does for the body
  • Builds balance and focus
  • Opens the upper back and shoulders
  • Flushes the joints and releases kapha
The practice
  1. Stand tall, bend both knees slightly
  2. Wrap one leg over the other
  3. Cross and wrap the arms, palms toward each other
  4. Lift the elbows, hold a still gaze, then switch sides
Caution
Rest the toes down or press the palms together if the wrap is hard. Avoid with knee, ankle, or shoulder injury.
Season  VarshaSource  Gheranda Samhita
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Gomukhasana
गोमुखासन
Cow Face
G
VataSeatedIntermediate
The Cow-Face Seat
Ayurvedic insight
Stacked knees and bound hands form a shape said to resemble a cow's face.
What it does for the body
  • Opens the shoulders and chest
  • Releases the hips
  • Improves posture
The practice
  1. Stack one knee over the other
  2. Reach one arm up and one behind, clasp the hands
  3. Sit tall, draw the lower shoulder back
  4. Switch sides evenly
Caution
Use a strap between the hands. Ease off with shoulder injury.
Season  VarshaSource  Hatha Yoga Pradipika
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Goraksasana
गोरक्षासन
Gorakhnath's Pose
G
VataSeatedAdvanced
The Cowherd's Seat
Ayurvedic insight
A balancing meditation seat named in the Gheranda Samhita for the yogi Gorakhnath.
What it does for the body
  • Steadies the pelvis and base
  • Builds inward focus
  • Supports long meditation
The practice
  1. Sit with the soles turned up beneath the body
  2. Balance the seat over the heels
  3. Rest the hands at the knees or heart
  4. Hold a still, soft gaze
Caution
An advanced seat; build hip and ankle opening first.
Season  Year-roundSource  Gheranda Samhita
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Halasana
हलासन
Plough
H
PittaInversionIntermediate
The Plough
Ayurvedic insight
From the shoulderstand, the feet reach overhead like a plough turning the earth.
What it does for the body
  • Quiets the nervous system
  • Stretches the spine
  • Calms the mind
The practice
  1. From shoulderstand, lower the feet overhead
  2. Keep the hands supporting the back
  3. Reach the toes toward the floor
  4. Breathe slow, the neck still
Caution
Protect the neck; keep it still. Avoid with neck or disc issues.
Season  SharadSource  Light on Yoga
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Hanumanasana
हनुमानासन
Monkey (Splits)
H
VataForward BendAdvanced
The Leap of Hanuman
Ayurvedic insight
Named for Hanuman's great leap, a full front-to-back split of the legs.
What it does for the body
  • Deeply opens the hamstrings and hip flexors
  • Builds patience
  • Stretches the legs fully
The practice
  1. From a low lunge, slide the front heel forward
  2. Ease the back leg straight behind
  3. Square the hips, lower with control
  4. Use blocks under the hands
Caution
Warm up fully. Use props and never force the depth.
Season  VarshaSource  Light on Yoga
›Explore the pose
Jalandhara Bandha
जालन्धर बन्ध
Chin Lock
J
KaphaBandha (Lock)Intermediate
The Throat Lock
Ayurvedic insight
A gentle chin-to-chest seal that calms and contains the breath, said to help clear excess Kapha.
What it does for the body
  • Calms the mind
  • Regulates the breath
  • Soothes the throat
The practice
  1. Sit tall, inhale
  2. Lower the chin toward the chest
  3. Lift the sternum to meet it
  4. Hold briefly, then release and exhale
Caution
Keep it gentle. Avoid with neck issues.
Season  SharadSource  Hatha Yoga Pradipika
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Janu Sirsasana
जानु शीर्षासन
Head-to-Knee
J
PittaForward BendBeginner
The Head-to-Knee Stretch
Ayurvedic insight
A cooling fold over one long leg, the other foot drawn in.
What it does for the body
  • Cools the body
  • Calms the mind
  • Aids digestion
The practice
  1. One leg extended, the other foot to the inner thigh
  2. Turn the chest over the long leg
  3. Lengthen, then fold from the hips
  4. Hold the foot or a strap
Caution
Keep a soft knee. Lead from the chest.
Season  GrishmaSource  Light on Yoga
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Jathara Parivartanasana
जठर परिवर्तनासन
Revolved Abdomen
J
VataTwistIntermediate
The Belly Twist
Ayurvedic insight
A supine twist with extended legs that tones and wrings the abdomen.
What it does for the body
  • Tones the abdomen
  • Releases the low back
  • Aids digestion
The practice
  1. Lie back, arms wide, legs lifted
  2. Lower both legs slowly to one side
  3. Keep both shoulders down
  4. Draw the legs back to centre and switch
Caution
Bend the knees to reduce strain on the low back.
Season  VarshaSource  Light on Yoga
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Kapalabhati
कपालभाति
Skull-Shining Breath
K
KaphaCleansing KriyaIntermediate
The Skull-Shining Cleanse
Ayurvedic insight
A cleansing kriya of sharp exhales said to brighten the mind.
What it does for the body
  • Energizes and clears
  • Tones the belly
  • Lifts heaviness and congestion
The practice
  1. Sit tall, hands on the knees
  2. Exhale sharply by drawing the navel in
  3. Let the inhale happen passively
  4. Repeat in steady rounds, then rest
Caution
Avoid with high blood pressure, heart issues, or pregnancy.
Season  VasantSource  Hatha Yoga Pradipika
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Kapotasana
कपोतासन
King Pigeon (kneeling)
K
KaphaBackbendAdvanced
The Dove
Ayurvedic insight
A deep kneeling backbend reaching for the heels overhead.
What it does for the body
  • Deeply opens the chest and hip flexors
  • Builds spinal mobility
  • Energizes strongly
The practice
  1. Kneel, lift the chest and arch back
  2. Reach the hands toward the heels
  3. Lengthen the front of the body
  4. Breathe steadily
Caution
An advanced pose; warm up fully and work under guidance. Avoid with back or neck issues.
Season  HemantSource  Light on Yoga
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Karnapidasana
कर्णपीडासन
Ear-Pressure Pose
K
PittaInversionIntermediate
The Ear-Pressure Pose
Ayurvedic insight
A deep folding from the plough, drawing inward and quiet.
What it does for the body
  • Deeply calms the mind
  • Stretches the back
  • Turns the senses inward
The practice
  1. From Halasana, bend the knees down beside the ears
  2. Rest the knees lightly
  3. Soften the breath
  4. Keep the neck unloaded
Caution
Only from a comfortable Halasana. Avoid with neck or disc issues.
Season  SharadSource  Light on Yoga
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Krounchasana
क्रौञ्चासन
Heron
K
VataSeatedIntermediate
The Heron
Ayurvedic insight
A tall seated stretch with one leg lifted like a heron's neck; grounding and settling for Vata.
What it does for the body
  • Stretches the hamstrings
  • Lengthens the spine
  • Stimulates digestion
The practice
  1. Sit with one leg folded back or bent
  2. Hold the lifted foot with both hands
  3. Extend the leg up, spine tall
  4. Draw the leg gently toward the chest
Caution
Use a strap on the foot. Keep the spine long, not rounded.
Season  GrishmaSource  Light on Yoga
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Kukkutasana
कुक्कुटासन
Rooster
K
KaphaArm Balance & CoreAdvanced
The Rooster
Ayurvedic insight
From Lotus, the arms thread through to lift the body like a cockerel.
What it does for the body
  • Builds arm strength
  • Tones the core
  • Energizes the body
The practice
  1. Sit in Lotus
  2. Thread the arms through the gaps at the calves
  3. Plant the hands, press down
  4. Lift the body off the floor
Caution
Requires a comfortable Lotus; skip with knee issues.
Season  VasantSource  Hatha Yoga Pradipika
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Kurmasana
कूर्मासन
Tortoise
K
PittaForward BendAdvanced
The Tortoise
Ayurvedic insight
A deep withdrawing fold, the senses drawn in like a tortoise into its shell.
What it does for the body
  • Deeply calms the nervous system
  • Opens the hips and back
  • Turns the senses inward
The practice
  1. Sit with the legs wide, knees bent
  2. Slide the arms under the knees
  3. Walk the hands out, lower the chest
  4. Extend the legs slowly
Caution
Warm up fully. Approach gradually and never force.
Season  GrishmaSource  Hatha Yoga Pradipika
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Lolasana
लोलासन
Pendant
L
KaphaArm Balance & CoreIntermediate
The Pendant
Ayurvedic insight
The body swings and lifts between the hands like a pendant.
What it does for the body
  • Builds core and arm strength
  • Improves control
  • Energizes the body
The practice
  1. Kneel, cross the ankles
  2. Plant the hands beside the hips
  3. Press down and lift the knees in
  4. Swing gently if able
Caution
Use blocks under the hands to start.
Season  VasantSource  Light on Yoga
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Maha Mudra
महा मुद्रा
The Great Seal
M
VataBreath & MeditationIntermediate
The Great Seal
Ayurvedic insight
A seated seal combining a forward stretch with the inner locks.
What it does for the body
  • Tones digestion
  • Steadies the breath and mind
  • Balances the energy
The practice
  1. Sit, one heel to the perineum, the other leg long
  2. Hold the extended foot, lengthen the spine
  3. Apply the gentle locks with held breath
  4. Release and switch sides
Caution
Learn the locks gently and under guidance.
Season  Year-roundSource  Hatha Yoga Pradipika
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Makarasana
मकरासन
Crocodile
M
VataRestorativeBeginner
The Crocodile
Ayurvedic insight
A prone resting pose named in the Gheranda Samhita, calm as a basking crocodile.
What it does for the body
  • Rests the back
  • Calms the breath
  • Relieves fatigue
The practice
  1. Lie prone, stack the forearms
  2. Rest the forehead on the arms
  3. Let the legs relax, heels falling out
  4. Breathe into the back
Caution
A gentle resting pose for most.
Season  Year-roundSource  Gheranda Samhita
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Malasana
मालासन
Garland (Squat)
M
VataStandingBeginner
The Garland
Ayurvedic insight
A deep grounding squat that opens the hips and supports digestion.
What it does for the body
  • Opens the hips and ankles
  • Supports digestion and elimination
  • Grounds the body
The practice
  1. Squat with the feet about hip-width
  2. Let the heels rest down or on a blanket
  3. Press the elbows against the inner knees
  4. Lengthen the spine, palms at the heart
Caution
Sit on a block or blanket if the heels lift.
Season  VarshaSource  Modern hatha
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Mandukasana
मण्डूकासन
Frog Pose
M
PittaSeatedBeginner
The Frog
Ayurvedic insight
A kneeling fold named in the Gheranda Samhita; the gentle pressure on the abdomen soothes and balances Pitta.
What it does for the body
  • Massages and tones the abdomen
  • Supports digestion
  • Stretches the thighs
The practice
  1. Kneel and sit back toward the heels
  2. Make soft fists at the navel
  3. Exhale and fold forward over the fists
  4. Rest and breathe into the belly
Caution
Skip soon after eating. Cushion the knees if needed.
Season  VasantSource  Gheranda Samhita
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Marichyasana III
मरीच्यासन ३
Sage Marichi's Twist
M
KaphaTwistIntermediate
Sage Marichi's Twist
Ayurvedic insight
A bound seated twist named for the sage Marichi, child of Brahma.
What it does for the body
  • Deeply detoxifies through the twist
  • Stimulates digestion
  • Strengthens the spine
The practice
  1. Sit, bend one knee with the foot flat
  2. Hug the knee and lengthen up
  3. Twist toward the bent knee
  4. Wrap the arm or bind if available
Caution
Skip the bind if it strains the shoulder. Ease off with disc issues.
Season  VasantSource  Light on Yoga
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Marjaryasana-Bitilasana
मार्जरी-बितिलासन
Cat–Cow
M
VataBackbendBeginner
Cat and Cow
Ayurvedic insight
A flowing spinal wave that links breath and movement.
What it does for the body
  • Frees the spine
  • Relieves back tension
  • Warms the body gently
The practice
  1. Start on the hands and knees
  2. Inhale, drop the belly and lift the gaze
  3. Exhale, round the spine and tuck the chin
  4. Flow with the breath
Caution
Move within a comfortable range.
Season  Year-roundSource  Modern hatha
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Matsyasana
मत्स्यासन
Fish
M
KaphaBackbendIntermediate
The Fish
Ayurvedic insight
A throat-opening backbend, the counter to the shoulderstand.
What it does for the body
  • Opens the throat and chest
  • Counters rounded shoulders
  • Lifts the mood
The practice
  1. Lie back, hands under the hips
  2. Press the forearms down
  3. Lift the chest and rest the crown lightly
  4. Keep the weight in the arms, not the head
Caution
Protect the neck; keep the weight in the elbows. Avoid with neck injury.
Season  HemantSource  Light on Yoga
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Matsyendrasana
मत्स्येन्द्रासन
Lord of the Fishes (full)
M
VataTwistAdvanced
The Seat of Matsyendra
Ayurvedic insight
The full seated twist of the Hatha Yoga Pradipika, named for the sage Matsyendra.
What it does for the body
  • Deeply wrings and frees the spine
  • Stimulates the abdominal organs
  • Awakens energy along the spine
The practice
  1. Sit, one foot drawn in, the other crossed over the thigh
  2. Bind the front leg with the opposite arm
  3. Twist deeply toward the back hand
  4. Lengthen the spine on each inhale
Caution
Advanced; learn from the half version first. Ease off with disc issues.
Season  VarshaSource  Hatha Yoga Pradipika
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Mayurasana
मयूरासन
Peacock
M
KaphaArm Balance & CoreAdvanced
The Peacock
Ayurvedic insight
Praised in the Hatha Yoga Pradipika as a strong cleanser of the gut.
What it does for the body
  • Strongly kindles digestive fire
  • Builds wrist and core strength
  • Energizes the body
The practice
  1. Kneel, place the hands together, fingers back
  2. Set the elbows into the belly
  3. Lean forward, extend the legs back
  4. Lift the body parallel to the floor
Caution
Advanced; protect the wrists. Avoid with wrist issues or after eating.
Season  VasantSource  Hatha Yoga Pradipika
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Mula Bandha
मूल बन्ध
Root Lock
M
VataBreath & MeditationIntermediate
The Root Lock
Ayurvedic insight
A subtle lifting of the pelvic floor that seals and steadies the energy.
What it does for the body
  • Steadies the base of the body
  • Supports the breath
  • Anchors the mind
The practice
  1. Sit tall and settle the breath
  2. Gently lift the pelvic floor
  3. Hold lightly without gripping
  4. Release and breathe normally
Caution
Engage gently; release fully. Skip during menstruation or pregnancy.
Season  Year-roundSource  Hatha Yoga Pradipika
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Nadi Shodhana
नाडी शोधन
Channel-Clearing Breath
N
VataBreath & MeditationBeginner
The Channel-Clearing Breath
Ayurvedic insight
A refined alternate-nostril breath said to clear the subtle channels.
What it does for the body
  • Clears and balances the nadis
  • Calms the nervous system
  • Steadies the mind
The practice
  1. Sit tall and settle the breath
  2. Alternate the nostrils with an even rhythm
  3. Optionally lengthen the exhale
  4. Keep the breath unforced
Caution
Build the count slowly; never strain.
Season  Year-roundSource  Hatha Yoga Pradipika
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Natarajasana
नटराजासन
Lord of the Dance
N
KaphaBalanceIntermediate
The Dancer · Pose of Shiva Nataraja
Ayurvedic insight
Named for Shiva as the cosmic dancer, a graceful standing backbend held in balance.
What it does for the body
  • Builds balance and grace
  • Opens the chest and shoulders
  • Lifts the mood
The practice
  1. Stand tall, catch one ankle behind
  2. Press the foot into the hand
  3. Reach the opposite arm forward
  4. Lift the chest and extend back and up
Caution
Use a strap on the foot. Steady at a wall.
Season  VasantSource  Light on Yoga
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Padangusthasana
पादाङ्गुष्ठासन
Big Toe Pose
P
PittaForward BendBeginner
The Big-Toe Pose
Ayurvedic insight
A standing fold that catches the big toes and lengthens the back line.
What it does for the body
  • Stretches the hamstrings
  • Calms the mind
  • Aids digestion
The practice
  1. Stand hip-width, fold forward
  2. Hook the first fingers around the big toes
  3. Lengthen the spine on an inhale
  4. Fold deeper on an exhale
Caution
Bend the knees if the hamstrings are tight.
Season  GrishmaSource  Light on Yoga
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Padmasana
पद्मासन
Lotus
P
VataSeatedIntermediate
The Lotus Seat
Ayurvedic insight
Described in the Shiva Samhita as a chief seat for meditation, the body folded like a lotus rooted in still water.
What it does for the body
  • Grounds and stills the mind
  • Opens the hips
  • Steadies posture for pranayama
The practice
  1. Sit with the spine tall
  2. Place each foot on the opposite thigh
  3. Enter only if the hips open freely
  4. Rest the hands in a mudra or on the knees
Caution
Never force the knees. Avoid with knee injury.
Season  HemantSource  Shiva Samhita
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Parighasana
परिघासन
Gate Pose
P
PittaHalf-SeatedBeginner
The Gate
Ayurvedic insight
A kneeling side bend that opens the ribs and side body like a gate.
What it does for the body
  • Opens the side body and ribs
  • Improves breathing capacity
  • Stretches the waist
The practice
  1. Kneel, extend one leg out to the side
  2. Rest the hand on the straight leg
  3. Reach the top arm overhead
  4. Bend toward the extended leg
Caution
Cushion the kneeling knee.
Season  GrishmaSource  Light on Yoga
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Paripurna Navasana
परिपूर्ण नावासन
Boat
P
KaphaArm Balance & CoreIntermediate
The Full Boat
Ayurvedic insight
The body floats in a V like a boat on still water.
What it does for the body
  • Kindles core strength and agni
  • Builds focus
  • Strengthens the hip flexors
The practice
  1. Sit, lean back slightly
  2. Lift the legs to a V, shins level or straight
  3. Reach the arms forward
  4. Lift the chest, keep the spine long
Caution
Bend the knees or hold the thighs to ease. Keep the back from rounding.
Season  VasantSource  Light on Yoga
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Parivrtta Janu Sirsasana
परिवृत्त जानु शीर्षासन
Revolved Head-to-Knee
P
KaphaTwistIntermediate
The Revolved Head-to-Knee
Ayurvedic insight
A side-bending twist that opens the ribs over a long leg.
What it does for the body
  • Opens the side body and ribs
  • Stimulates digestion
  • Stretches the hamstrings
The practice
  1. From Janu Sirsasana, lean toward the long leg
  2. Lower the lower forearm inside the leg
  3. Reach the top arm over the ear
  4. Turn the chest to the sky
Caution
Use a bolster. Ease off with low-back issues.
Season  VasantSource  Light on Yoga
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Parivrtta Parsvakonasana
परिवृत्त पार्श्वकोणासन
Revolved Side Angle
P
KaphaTwistIntermediate
The Revolved Side Angle
Ayurvedic insight
A deep standing twist from a lunge, long from heel to fingertips.
What it does for the body
  • Deeply detoxifies through the twist
  • Builds heat and stamina
  • Stimulates digestion
The practice
  1. From a lunge, hook the opposite elbow past the front knee
  2. Press the palms together at the heart
  3. Lengthen the back heel down or knee to the floor
  4. Turn the chest to the sky
Caution
Lower the back knee to ease. Ease off with disc issues.
Season  VasantSource  Light on Yoga
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Parivrtta Trikonasana
परिवृत्त त्रिकोणासन
Revolved Triangle
P
KaphaTwistIntermediate
The Revolved Triangle
Ayurvedic insight
A standing twist over a long front leg, wringing the torso open.
What it does for the body
  • Wrings and detoxifies the torso
  • Stimulates digestion
  • Builds balance and focus
The practice
  1. Step the feet wide, square the hips forward
  2. Lengthen over the front leg
  3. Lower the opposite hand to a block
  4. Open the top arm and turn the chest up
Caution
Use a block. Ease off with low-back or balance issues.
Season  VasantSource  Light on Yoga
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Parsva Bakasana
पार्श्व बकासन
Side Crow
P
KaphaArm Balance & CoreAdvanced
The Side Crane
Ayurvedic insight
A twisting arm balance resting the thighs on one arm.
What it does for the body
  • Builds strength and balance
  • Deeply tones the core
  • Sharpens focus
The practice
  1. Squat and twist to one side
  2. Plant the hands, hook the thighs on one arm
  3. Lean across, gaze forward
  4. Float the feet up
Caution
Cushion ahead. Ease off with wrist issues.
Season  VasantSource  Light on Yoga
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Parsvottanasana
पार्श्वोत्तानासन
Intense Side Stretch
P
VataStandingIntermediate
The Intense Side Stretch
Ayurvedic insight
A grounded fold over a long front leg, the hips held square.
What it does for the body
  • Lengthens the spine and hamstrings
  • Grounds the body
  • Calms the mind
The practice
  1. Step one foot forward, square the hips
  2. Lengthen the spine tall
  3. Fold over the front leg from the hips
  4. Hands to the floor or blocks
Caution
Soften the front knee. Ease off with tight hamstrings.
Season  VarshaSource  Light on Yoga
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Pasasana
पाशासन
Noose
P
KaphaTwistAdvanced
The Noose
Ayurvedic insight
A deep squatting twist, the arms binding like a noose.
What it does for the body
  • Deeply twists the spine
  • Opens the shoulders and ankles
  • Stimulates digestion
The practice
  1. Squat with the heels down or supported
  2. Twist to one side, hook the arm past the knees
  3. Bind the hands behind the back
  4. Lengthen and deepen with the breath
Caution
Use a heel support. Skip the bind with shoulder issues.
Season  VasantSource  Light on Yoga
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Paschimottanasana
पश्चिमोत्तानासन
Seated Forward Bend
P
PittaForward BendBeginner
The West-Facing Stretch
Ayurvedic insight
Praised in the Hatha Yoga Pradipika; the back body, the west, is lengthened toward stillness.
What it does for the body
  • Calms the mind
  • Soothes digestion
  • Stretches the whole back line
The practice
  1. Sit with the legs extended
  2. Lengthen the spine on an inhale
  3. Hinge from the hips and reach forward
  4. Hold the shins, feet, or a strap
Caution
Bend the knees and lead with the chest, not the head.
Season  GrishmaSource  Hatha Yoga Pradipika
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Pawanmuktasana
पवनमुक्तासन
Wind-Relieving (Knees-to-Chest)
P
VataRestorativeBeginner
The Wind-Relieving Pose
Ayurvedic insight
A simple curl that eases the belly and the low back.
What it does for the body
  • Relieves gas and bloating
  • Eases the low back
  • Aids elimination
The practice
  1. Lie back, hug the knees in
  2. Draw them gently toward the chest
  3. Rock side to side
  4. Breathe into the belly
Caution
Keep the head down if the neck strains.
Season  VarshaSource  Modern hatha
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Phalakasana
फलकासन
Plank
P
KaphaArm Balance & CoreBeginner
The Plank
Ayurvedic insight
A single firm line that builds the foundation of strength.
What it does for the body
  • Builds core and arm strength
  • Improves posture
  • Steadies the body
The practice
  1. From hands and knees, step the feet back
  2. Stack the shoulders over the wrists
  3. Draw the navel in, one long line
  4. Press the floor away
Caution
Lower the knees to ease. Ease off with wrist issues.
Season  VasantSource  Modern hatha
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Pincha Mayurasana
पिच्छ मयूरासन
Feathered Peacock (Forearm Balance)
P
KaphaInversionAdvanced
The Peacock Feather
Ayurvedic insight
A forearm balance poised like a peacock raising its plumes.
What it does for the body
  • Builds shoulder strength
  • Improves balance and focus
  • Energizes the body
The practice
  1. Forearms down, shoulder-width, at a wall
  2. Lift the hips into a dolphin shape
  3. Walk in and kick up with control
  4. Press the forearms, lengthen up
Caution
Learn at a wall. Avoid with shoulder issues or high blood pressure.
Season  HemantSource  Light on Yoga
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Prasarita Padottanasana
प्रसारित पादोत्तानासन
Wide-Legged Forward Fold
P
PittaForward BendBeginner
The Wide-Stance Fold
Ayurvedic insight
A wide, cooling fold with the crown drawing toward the earth.
What it does for the body
  • Calms the mind
  • Stretches the legs and back
  • Relieves mild fatigue
The practice
  1. Step the feet wide, hands to the hips
  2. Hinge from the hips and fold
  3. Bring the hands to the floor
  4. Let the crown release down
Caution
Keep a slight knee bend. Rise slowly.
Season  GrishmaSource  Light on Yoga
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Salabhasana
शलभासन
Locust
S
KaphaBackbendBeginner
The Locust
Ayurvedic insight
Named in the Gheranda Samhita; the body lifts like a locust at rest.
What it does for the body
  • Strengthens the back body
  • Lifts low energy
  • Aids digestion
The practice
  1. Lie prone, arms alongside
  2. Lift the chest, arms, and legs
  3. Reach long front and back
  4. Keep the neck in line
Caution
Lift gently. Ease off with low-back issues.
Season  VasantSource  Gheranda Samhita
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Salamba Bhujangasana
सालम्ब भुजङ्गासन
Sphinx
S
KaphaBackbendBeginner
The Sphinx
Ayurvedic insight
A gentle, supported cobra resting on the forearms.
What it does for the body
  • Gently opens the chest
  • Strengthens the low back
  • Soothing for beginners
The practice
  1. Lie prone, forearms down, elbows under shoulders
  2. Press the forearms and lift the chest
  3. Lengthen the spine forward and up
  4. Soften the shoulders
Caution
A gentle option for sensitive backs.
Season  VasantSource  Modern hatha
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Salamba Sarvangasana
सालम्ब सर्वाङ्गासन
Shoulderstand
S
PittaInversionIntermediate
The Queen of Poses
Ayurvedic insight
Called the queen of asanas; a calming inversion balanced on the shoulders.
What it does for the body
  • Soothes the nervous system
  • Supports the thyroid
  • Calms the mind
The practice
  1. Lie back, lift the legs and hips
  2. Support the back with the hands
  3. Stack the hips over the shoulders
  4. Keep the gaze soft, the neck still
Caution
Use folded blankets under the shoulders. Avoid with neck issues or high blood pressure.
Season  SharadSource  Light on Yoga
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Salamba Sirsasana
सालम्ब शीर्षासन
Headstand
S
VataInversionAdvanced
The King of Poses
Ayurvedic insight
Called the king of asanas in the Iyengar tradition; the body inverts over a steady base.
What it does for the body
  • Calms and focuses the mind
  • Improves circulation
  • Builds confidence
The practice
  1. Forearms down, clasp the hands
  2. Crown lightly down, fingers cradling the head
  3. Walk the feet in, lift the legs with control
  4. Stack the hips over the shoulders at a wall
Caution
Learn under guidance. Avoid with neck issues, high blood pressure, or glaucoma.
Season  HemantSource  Light on Yoga
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Savasana
शवासन
Corpse
S
VataRestorativeBeginner
The Corpse
Ayurvedic insight
The deep rest that lets the practice settle into the body.
What it does for the body
  • Deeply rests body and mind
  • Eases stress and fatigue
  • Integrates the practice
The practice
  1. Lie flat on the back
  2. Let the arms rest a little away, palms up
  3. Soften the whole body
  4. Let the breath find its own slow pace
Caution
Bend the knees over a bolster for the low back.
Season  Year-roundSource  Hatha Yoga Pradipika
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Setu Bandha Sarvangasana
सेतु बन्ध सर्वाङ्गासन
Bridge
S
KaphaBackbendBeginner
The Bridge
Ayurvedic insight
A gentle lifted bridge that opens the chest and calms the mind.
What it does for the body
  • Opens the chest
  • Gently energizes
  • Soothes the back
The practice
  1. Lie back, feet hip-width
  2. Press into the feet, lift the hips
  3. Roll the shoulders under
  4. Clasp the hands or keep the arms flat
Caution
Keep the knees tracking forward. Ease off with neck issues.
Season  VasantSource  Light on Yoga
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Shambhavi Mudra
शाम्भवी मुद्रा
Eyebrow-Centre Gaze
S
VataBreath & MeditationIntermediate
The Auspicious Gaze
Ayurvedic insight
A meditative seal of the classical texts, the gaze lifted gently to the brow centre.
What it does for the body
  • Gathers and steadies the mind
  • Deepens meditation
  • Calms mental restlessness
The practice
  1. Sit tall and settle the breath
  2. Keep the face soft
  3. Lift the gaze gently toward the brow centre
  4. Hold without strain, then release
Caution
Release if the eyes tire; keep it gentle.
Season  Year-roundSource  Gheranda Samhita
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Sheetali
शीतली
Cooling Breath
S
PittaBreath & MeditationBeginner
The Cooling Breath
Ayurvedic insight
A breath drawn over a curled tongue to cool the body.
What it does for the body
  • Cools the body
  • Calms the mind
  • Eases thirst and heat
The practice
  1. Sit tall, curl the tongue into a tube
  2. Inhale slowly through the curled tongue
  3. Close the mouth, exhale through the nose
  4. Repeat several rounds
Caution
Best in heat; avoid in cold weather or with a cough.
Season  GrishmaSource  Hatha Yoga Pradipika
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Sheetkari
शीत्कारी
Hissing Breath
S
PittaBreath & MeditationBeginner
The Hissing Breath
Ayurvedic insight
A cooling breath for those who cannot curl the tongue.
What it does for the body
  • Cools the body
  • Calms the mind
  • Soothes the gums and mouth
The practice
  1. Sit tall, lightly clench the teeth
  2. Inhale through the teeth with a hiss
  3. Close the mouth, exhale through the nose
  4. Repeat several rounds
Caution
Best in heat; avoid in cold or with sensitive teeth.
Season  GrishmaSource  Hatha Yoga Pradipika
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Siddhasana
सिद्धासन
Accomplished Pose
S
VataSeatedBeginner
The Adept's Seat
Ayurvedic insight
Praised in the Hatha Yoga Pradipika as the steadiest seat for meditation.
What it does for the body
  • Steadies body and mind
  • Supports long meditation
  • Encourages an even breath
The practice
  1. Draw one heel toward the perineum
  2. Rest the other foot in front or above
  3. Lengthen the spine, chin slightly in
  4. Hands in the lap or on the knees
Caution
Use a cushion under the hips to protect the knees.
Season  Year-roundSource  Hatha Yoga Pradipika
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Simhasana
सिंहासन
Lion
S
KaphaSeatedBeginner
The Lion's Seat
Ayurvedic insight
A roaring seat that clears the throat and releases held tension in the face.
What it does for the body
  • Relieves tension in face and jaw
  • Clears the throat
  • Stimulates the senses
The practice
  1. Kneel or sit tall, palms pressed to the knees
  2. Inhale through the nose
  3. Exhale with an open mouth and extended tongue
  4. Gaze to the brow and release a soft roar
Caution
Ease off if the throat feels strained.
Season  VasantSource  Gheranda Samhita
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Skandasana
स्कन्दासन
Side Lunge
S
KaphaStandingBeginner
The Side Lunge
Ayurvedic insight
A wide low lunge shifting side to side to open the inner legs.
What it does for the body
  • Opens the inner thighs and hips
  • Strengthens the legs
  • Improves mobility
The practice
  1. Step the feet wide
  2. Bend one knee deeply, the other leg long
  3. Keep the extended foot flexed
  4. Shift slowly to the other side
Caution
Sit on a block to ease the depth.
Season  VasantSource  Modern hatha
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Sukhasana
सुखासन
Easy Pose
S
VataSeatedBeginner
The Easy Seat
Ayurvedic insight
A simple cross-legged seat that settles the body and breath for meditation.
What it does for the body
  • Calms the nervous system
  • Encourages an upright spine
  • Prepares the body for breathwork
The practice
  1. Sit cross-legged on the floor or a cushion
  2. Stack the spine tall over the pelvis
  3. Rest the hands on the knees
  4. Soften the shoulders and breathe slow
Caution
Sit on a cushion if the knees or hips feel strained.
Season  Year-roundSource  Hatha Yoga Pradipika
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Supta Baddha Konasana
सुप्त बद्ध कोणासन
Reclining Bound Angle
S
PittaRestorativeBeginner
The Reclining Bound Angle
Ayurvedic insight
A soothing reclined opening of the hips and heart.
What it does for the body
  • Opens the hips and chest
  • Deeply soothes the nervous system
  • Eases menstrual discomfort
The practice
  1. Lie back, soles together, knees wide
  2. Rest the knees on cushions
  3. Let the arms open by the sides
  4. Stay and breathe slow
Caution
Support the knees well; a gentle, restorative pose.
Season  GrishmaSource  Modern hatha
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Supta Matsyendrasana
सुप्त मत्स्येन्द्रासन
Reclining Twist
S
VataTwistBeginner
The Reclining Twist
Ayurvedic insight
A restful supine twist that unwinds the spine at the day's end.
What it does for the body
  • Releases the spine
  • Supports digestion
  • Calms the body
The practice
  1. Lie on the back, draw the knees in
  2. Drop the knees to one side
  3. Open the arms wide
  4. Gaze the opposite way, then switch
Caution
Support the knees with a cushion if they float.
Season  VarshaSource  Modern hatha
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Supta Padangusthasana
सुप्त पादाङ्गुष्ठासन
Reclining Hand-to-Big-Toe
S
VataRestorativeBeginner
The Reclining Hand-to-Toe
Ayurvedic insight
A safe, supported way to open the hamstrings lying down.
What it does for the body
  • Opens the hamstrings safely
  • Releases the low back
  • Grounds the body
The practice
  1. Lie on the back
  2. Draw one knee in, loop a strap on the foot
  3. Extend the leg up
  4. Keep both hips grounded
Caution
Use a strap; keep a soft knee if tight.
Season  VarshaSource  Light on Yoga
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Supta Virasana
सुप्त वीरासन
Reclining Hero
S
VataRestorativeIntermediate
The Reclining Hero
Ayurvedic insight
A reclined hero seat that opens the thighs and belly.
What it does for the body
  • Opens the thighs and hip flexors
  • Eases tired legs
  • Aids digestion
The practice
  1. Kneel in Virasana, sit between the heels
  2. Recline onto the elbows, then the back
  3. Use a bolster under the spine
  4. Rest the arms by the sides
Caution
Always use a bolster. Avoid with knee or low-back injury.
Season  VarshaSource  Light on Yoga
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Surya Bhedana
सूर्य भेदन
Sun-Piercing Breath
S
KaphaBreath & MeditationIntermediate
The Sun-Piercing Breath
Ayurvedic insight
A warming breath drawn through the right, solar nostril.
What it does for the body
  • Builds warmth and energy
  • Lifts a dull state
  • Stimulates digestion
The practice
  1. Sit tall, close the left nostril
  2. Inhale through the right nostril
  3. Close the right, exhale left
  4. Repeat several rounds
Caution
Avoid with high blood pressure or in excess heat.
Season  HemantSource  Hatha Yoga Pradipika
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Surya Namaskar
सूर्य नमस्कार
Sun Salutation
S
KaphaSequenceBeginner
The Salute to the Sun
Ayurvedic insight
A flowing round of poses traditionally offered to the rising sun.
What it does for the body
  • Warms the whole body
  • Lifts low energy and mood
  • Links breath and movement
The practice
  1. Begin standing tall with the breath
  2. Flow through fold, lunge, plank, and cobra
  3. Return through lunge and fold to standing
  4. Repeat several rounds with the breath
Caution
Move within your range; warm up gently in the morning.
Season  VasantSource  Modern hatha
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Svastikasana
स्वस्तिकासन
Auspicious Pose
S
VataSeatedBeginner
The Auspicious Seat
Ayurvedic insight
Named in the Shiva Samhita for the svastika, an ancient mark of wellbeing; a gentle, steady seat.
What it does for the body
  • A stable, comfortable seat
  • Eases the hips open gently
  • Supports steady breathing
The practice
  1. Sit tall, bend both knees
  2. Tuck each foot between the opposite thigh and calf
  3. Rest the hands on the knees
  4. Lengthen the spine
Caution
Cushion the hips if the knees lift high.
Season  Year-roundSource  Shiva Samhita
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Tadasana
ताडासन
Mountain
T
VataStandingBeginner
The Mountain
Ayurvedic insight
The root of all standing poses, still and grounded as a mountain.
What it does for the body
  • Improves posture and alignment
  • Grounds a restless mind
  • Builds even footing
The practice
  1. Stand with the feet together or hip-width
  2. Spread the toes, lift the arches
  3. Stack hips over heels, crown lifting
  4. Soften the shoulders, arms by the sides
Caution
Widen the stance for balance if needed.
Season  Year-roundSource  Light on Yoga
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Tittibhasana
तिट्टिभासन
Firefly
T
KaphaArm Balance & CoreAdvanced
The Firefly
Ayurvedic insight
A bright arm balance with the legs extended wide.
What it does for the body
  • Builds arm and core strength
  • Opens the hamstrings
  • Sharpens focus
The practice
  1. From a forward fold, hook the shoulders behind the thighs
  2. Plant the hands, sit back onto the arms
  3. Lift the feet and straighten the legs
  4. Reach forward through the toes
Caution
Advanced; warm the hamstrings fully first.
Season  VasantSource  Light on Yoga
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Tolasana
तोलासन
Scales Pose
T
KaphaArm Balance & CoreIntermediate
The Scales
Ayurvedic insight
From Lotus, the body lifts and hovers between the hands like a balance.
What it does for the body
  • Builds arm and core strength
  • Tones the abdomen
  • Builds focus
The practice
  1. Sit in Lotus
  2. Plant the hands beside the hips
  3. Press down and lift the body off the floor
  4. Hold, then lower with control
Caution
Requires a comfortable Lotus; skip with knee or wrist issues.
Season  VasantSource  Light on Yoga
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Trataka
त्राटक
Concentrated Gazing
T
KaphaBreath & MeditationBeginner
Steady Gazing
Ayurvedic insight
A cleansing concentration practice of the Gheranda Samhita, a steady gaze on a single point.
What it does for the body
  • Sharpens focus and concentration
  • Calms a scattered mind
  • Said to clear and rest the eyes
The practice
  1. Sit tall before a steady candle flame or point
  2. Gaze softly without straining
  3. Hold until the eyes water gently, then close them
  4. Watch the after-image at the brow
Caution
Keep sessions short. Avoid bright flames with eye conditions or epilepsy.
Season  HemantSource  Gheranda Samhita
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Triang Mukhaikapada Paschimottanasana
त्र्यङ्ग मुखैकपाद पश्चिमोत्तानासन
Three-Limbed Forward Bend
T
PittaForward BendIntermediate
The Three-Limbed Fold
Ayurvedic insight
A forward fold balanced over one folded and one straight leg.
What it does for the body
  • Stretches the hamstrings and thighs
  • Improves digestion
  • Balances the pelvis
The practice
  1. One leg straight, the other folded back at the hip
  2. Level the sitting bones on a cushion
  3. Lengthen and fold over the straight leg
  4. Hold the foot or a strap
Caution
Sit on a cushion. Avoid with knee injury.
Season  GrishmaSource  Light on Yoga
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Trikonasana
त्रिकोणासन
Triangle
T
KaphaStandingBeginner
The Triangle
Ayurvedic insight
A wide, open triangle that stretches the whole side body.
What it does for the body
  • Stretches the side body and hamstrings
  • Stimulates digestion
  • Opens the chest
The practice
  1. Step the feet wide, turn the front foot out
  2. Reach over the front leg and hinge from the hip
  3. Lower the hand to the shin or a block
  4. Open the top arm to the sky
Caution
Use a block. Soften with neck or low-back issues.
Season  VasantSource  Light on Yoga
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Uddiyana Bandha
उड्डीयान बन्ध
Abdominal Lock
U
KaphaBreath & MeditationAdvanced
The Upward-Flying Lock
Ayurvedic insight
A drawing-up of the belly on empty lungs, said to lift the inner fire.
What it does for the body
  • Tones and massages the abdomen
  • Stimulates digestion
  • Energizes the core
The practice
  1. Stand or sit, exhale fully
  2. Hold the breath out
  3. Draw the belly up and in under the ribs
  4. Release before inhaling
Caution
Practise on an empty stomach. Avoid with pregnancy, high blood pressure, or heart issues.
Season  VasantSource  Hatha Yoga Pradipika
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Ujjayi
उज्जायी
Victorious Breath
U
All doshasBreath & MeditationBeginner
The Victorious Breath
Ayurvedic insight
An ocean-sounding breath that steadies attention and is balancing to all three doshas.
What it does for the body
  • Steadies the breath and mind
  • Builds gentle warmth
  • Deepens focus
The practice
  1. Breathe through the nose
  2. Lightly narrow the throat
  3. Let a soft ocean sound arise
  4. Keep the breath smooth and even
Caution
Keep it gentle; never strain the throat.
Season  Year-roundSource  Hatha Yoga Pradipika
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Upavistha Konasana
उपविष्ट कोणासन
Wide-Angle Seated Forward Bend
U
PittaForward BendIntermediate
The Wide-Angle Seat
Ayurvedic insight
A wide seated fold that cools the body and opens the inner legs.
What it does for the body
  • Opens the hips and hamstrings
  • Calms the mind
  • Cools the system
The practice
  1. Sit with the legs wide
  2. Lengthen the spine tall
  3. Hinge from the hips and walk the hands forward
  4. Keep the kneecaps facing up
Caution
Sit on a cushion and keep a soft bend if the hamstrings are tight.
Season  GrishmaSource  Light on Yoga
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Urdhva Dhanurasana
ऊर्ध्व धनुरासन
Wheel (Upward Bow)
U
KaphaBackbendAdvanced
The Upward Bow
Ayurvedic insight
A full lifted backbend, the body arching like a wheel.
What it does for the body
  • Opens the whole front body
  • Builds spinal strength and mobility
  • Strongly energizes the body
The practice
  1. Lie back, feet hip-width, hands by the ears
  2. Press into the hands and feet
  3. Lift the hips and crown, then straighten the arms
  4. Lengthen the tailbone and breathe
Caution
Warm up fully. Avoid with wrist, shoulder, low-back, or heart issues.
Season  HemantSource  Light on Yoga
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Urdhva Mukha Svanasana
ऊर्ध्व मुख श्वानासन
Upward-Facing Dog
U
KaphaBackbendIntermediate
The Upward Dog
Ayurvedic insight
A lifted backbend with only the hands and feet on the floor.
What it does for the body
  • Opens the chest and front body
  • Strengthens the arms and back
  • Lifts low energy
The practice
  1. Lie prone, hands beside the ribs
  2. Press down, straighten the arms
  3. Lift the chest and thighs off the floor
  4. Roll the shoulders back and down
Caution
Keep the shoulders from the ears. Ease off with wrist or low-back issues.
Season  VasantSource  Light on Yoga
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Ustrasana
उष्ट्रासन
Camel
U
KaphaBackbendIntermediate
The Camel
Ayurvedic insight
A kneeling heart-opener that lifts the mood and the chest.
What it does for the body
  • Opens the heart and throat
  • Lifts the mood
  • Counters rounded posture
The practice
  1. Kneel, hips over the knees
  2. Hands to the low back or heels
  3. Lift the chest and open the throat
  4. Keep the neck long
Caution
Support the hands on blocks. Ease off with neck or low-back issues.
Season  HemantSource  Gheranda Samhita
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Utkatasana
उत्कटासन
Chair
U
KaphaStandingBeginner
The Fierce Seat
Ayurvedic insight
A sitting-in-air pose that builds heat and resolve in the legs.
What it does for the body
  • Strengthens the legs
  • Builds internal heat
  • Energizes a sluggish body
The practice
  1. Stand tall, feet together
  2. Bend the knees as if sitting back
  3. Reach the arms overhead
  4. Keep the weight in the heels
Caution
Ease the depth with knee discomfort.
Season  VasantSource  Gheranda Samhita
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Uttana Shishosana
उत्तान शिशोसन
Extended Puppy
U
KaphaRestorativeBeginner
The Extended Puppy
Ayurvedic insight
A heart-melting fold between Child's Pose and Downward Dog.
What it does for the body
  • Opens the chest and shoulders
  • Lengthens the spine
  • Calms the mind
The practice
  1. From hands and knees, walk the hands forward
  2. Keep the hips over the knees
  3. Melt the chest toward the floor
  4. Rest the brow or chin down
Caution
Cushion under the brow if needed.
Season  VasantSource  Modern hatha
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Uttanasana
उत्तानासन
Standing Forward Fold
U
PittaForward BendBeginner
The Intense Forward Stretch
Ayurvedic insight
A quiet inversion that lets the head hang and the mind settle.
What it does for the body
  • Calms the mind
  • Cools the body
  • Releases the back and hamstrings
The practice
  1. Stand tall, soften the knees
  2. Hinge from the hips and fold forward
  3. Let the head and arms hang heavy
  4. Hold the elbows or rest the hands down
Caution
Bend the knees freely. Rise slowly with low blood pressure.
Season  GrishmaSource  Light on Yoga
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Utthita Hasta Padangusthasana
उत्थित हस्त पादाङ्गुष्ठासन
Extended Hand-to-Big-Toe
U
VataBalanceIntermediate
The Extended Hand-to-Toe Balance
Ayurvedic insight
A standing balance that asks for patience and a steady gaze.
What it does for the body
  • Builds balance and focus
  • Strengthens the legs
  • Opens the hamstrings
The practice
  1. Stand tall, draw one knee up
  2. Catch the big toe or hold the thigh
  3. Extend the leg forward as able
  4. Hold a still gaze
Caution
Keep the knee bent or use a strap if the hamstring is tight.
Season  VarshaSource  Light on Yoga
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Utthita Parsvakonasana
उत्थित पार्श्वकोणासन
Extended Side Angle
U
KaphaStandingBeginner
The Extended Side Angle
Ayurvedic insight
A long diagonal line of energy from the back heel to the top hand.
What it does for the body
  • Opens the hips and side body
  • Builds heat and stamina
  • Stimulates digestion
The practice
  1. From a wide stance, bend the front knee over the ankle
  2. Lower the forearm to the thigh or hand to the floor
  3. Reach the top arm over the ear
  4. Lengthen one line from heel to fingertips
Caution
Keep the front knee tracking over the ankle.
Season  VasantSource  Light on Yoga
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Vajrasana
वज्रासन
Thunderbolt
V
KaphaSeatedBeginner
The Thunderbolt Seat
Ayurvedic insight
The one seat traditionally held after meals, said to steady digestion.
What it does for the body
  • Aids digestion after eating
  • Steadies the mind
  • Eases the lower back
The practice
  1. Kneel with the knees together
  2. Sit back onto the heels
  3. Rest the hands on the thighs
  4. Lengthen through the crown
Caution
Place a cushion between hips and heels if the ankles or knees ache.
Season  Year-roundSource  Gheranda Samhita
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Vasisthasana
वसिष्ठासन
Side Plank
V
KaphaArm Balance & CoreIntermediate
Sage Vasistha's Pose
Ayurvedic insight
A lateral balance named for the sage Vasistha.
What it does for the body
  • Builds lateral strength
  • Improves balance
  • Tones the core
The practice
  1. From plank, roll onto one hand
  2. Stack the feet or stagger them
  3. Lift the hips, reach the top arm up
  4. Gaze up or forward
Caution
Lower the bottom knee to ease. Ease off with wrist or shoulder issues.
Season  VasantSource  Light on Yoga
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Vatayanasana
वातायनासन
Horse Pose
V
VataBalanceAdvanced
The Horse
Ayurvedic insight
A kneeling half-lotus balance with the arms wound like an eagle.
What it does for the body
  • Builds balance and hip opening
  • Strengthens the standing leg
  • Sharpens focus
The practice
  1. Place one foot in half lotus at the opposite hip
  2. Lower that knee toward the floor beside the standing foot
  3. Wind the arms in an eagle wrap
  4. Lift the chest and balance
Caution
Advanced; build half-lotus comfort first. Avoid with knee issues.
Season  VarshaSource  Light on Yoga
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Viparita Dandasana
विपरीत दण्डासन
Inverted Staff
V
KaphaBackbendAdvanced
The Inverted Staff
Ayurvedic insight
A long, supported deep backbend resting on the forearms.
What it does for the body
  • Opens the chest and spine deeply
  • Builds backbend stamina
  • Lifts the mood
The practice
  1. From a backbend, lower onto the forearms
  2. Clasp the hands behind the head
  3. Walk the feet out, lengthen the legs
  4. Soften the throat and breathe
Caution
Best learned over a chair or under guidance. Avoid with neck or back issues.
Season  HemantSource  Light on Yoga
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Viparita Karani
विपरीत करणी
Legs-Up-the-Wall
V
VataRestorativeBeginner
The Inverted Action
Ayurvedic insight
A gentle inversion named in the classical texts as a restoring practice.
What it does for the body
  • Deeply restful
  • Eases tired or swollen legs
  • Calms the mind
The practice
  1. Sit beside a wall, swing the legs up
  2. Rest the back on the floor
  3. Let the arms open, palms up
  4. Stay and breathe slow
Caution
Use a folded blanket under the hips. A gentle option for most.
Season  Year-roundSource  Hatha Yoga Pradipika
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Virabhadrasana I
वीरभद्रासन १
Warrior I
V
KaphaStandingBeginner
Warrior I
Ayurvedic insight
Named for a fierce warrior born of Shiva, rising with lifted arms.
What it does for the body
  • Builds stamina and leg strength
  • Opens the chest and hip flexors
  • Lifts low energy
The practice
  1. Step one foot back, heel down at an angle
  2. Bend the front knee over the ankle
  3. Square the hips forward
  4. Lift the arms and chest
Caution
Shorten the stance with low-back or knee issues.
Season  HemantSource  Light on Yoga
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Virabhadrasana II
वीरभद्रासन २
Warrior II
V
KaphaStandingBeginner
Warrior II
Ayurvedic insight
A grounded warrior gazing steadily past the front hand.
What it does for the body
  • Strengthens the legs
  • Builds steady focus
  • Opens the hips and chest
The practice
  1. Step wide, turn the front foot out
  2. Bend the front knee over the ankle
  3. Open the arms front and back at shoulder height
  4. Gaze past the front hand
Caution
Keep the knee over the ankle, not collapsing inward.
Season  HemantSource  Light on Yoga
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Virabhadrasana III
वीरभद्रासन ३
Warrior III
V
KaphaBalanceIntermediate
Warrior III
Ayurvedic insight
The warrior in flight, the body level as a drawn arrow.
What it does for the body
  • Builds balance and core
  • Strengthens the standing leg
  • Sharpens focus
The practice
  1. From a lunge, shift onto the front leg
  2. Hinge forward as the back leg lifts
  3. Reach the body and arms level
  4. Fix a still gaze on the floor
Caution
Lower the back leg or use a wall for support.
Season  VasantSource  Light on Yoga
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Virasana
वीरासन
Hero
V
VataSeatedIntermediate
The Hero's Seat
Ayurvedic insight
An upright kneeling seat that builds a quiet, heroic stillness.
What it does for the body
  • Stretches the thighs and ankles
  • Improves posture
  • Eases tired legs
The practice
  1. Kneel with the knees together, feet apart
  2. Sit between the heels, or on a block
  3. Spine tall, hands on the thighs
  4. Breathe evenly
Caution
Sit on a block to protect the knees. Avoid with knee injury.
Season  Year-roundSource  Hatha Yoga Pradipika
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Vrikshasana
वृक्षासन
Tree
V
VataBalanceBeginner
The Tree
Ayurvedic insight
A rooted standing balance that grows tall from one steady foot.
What it does for the body
  • Builds balance and focus
  • Strengthens the standing leg
  • Steadies the mind
The practice
  1. Root one foot, find a still gaze
  2. Place the other sole to the inner calf or thigh
  3. Press the foot and leg together
  4. Lift the palms to the heart or overhead
Caution
Use the calf, not the knee, for the foot. Steady at a wall if needed.
Season  VarshaSource  Gheranda Samhita
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Vrschikasana
वृश्चिकासन
Scorpion
V
KaphaInversionAdvanced
The Scorpion
Ayurvedic insight
A forearm-balance backbend among the poses illustrated in the 19th-century Sritattvanidhi.
What it does for the body
  • Builds shoulder strength and balance
  • Opens the chest and spine
  • Sharpens deep focus
The practice
  1. Set a forearm balance at a wall
  2. Bend the knees and arch the back
  3. Lower the feet toward the crown
  4. Lift the chest and gaze forward
Caution
Advanced; learn at a wall under guidance. Avoid with back, neck, or shoulder issues.
Season  HemantSource  Sritattvanidhi
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Yoga Mudrasana
योगमुद्रासन
Yogic Seal
Y
VataSeatedIntermediate
The Seal of Union
Ayurvedic insight
A humble forward fold from Lotus, sealing the practice with surrender.
What it does for the body
  • Calms and grounds the mind
  • Massages the abdomen
  • Opens the shoulders
The practice
  1. Sit in Lotus or simple cross-legged
  2. Clasp the hands behind the back
  3. Fold forward from the hips
  4. Rest the brow toward the floor
Caution
Skip the Lotus base if the knees object; fold from a simple cross-leg.
Season  VarshaSource  Gheranda Samhita
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Yoga Nidra
योग निद्रा
Yogic Sleep
Y
VataBreath & MeditationBeginner
Yogic Sleep
Ayurvedic insight
A guided rest at the edge of sleep that restores the whole system.
What it does for the body
  • Deeply restores the nervous system
  • Eases chronic stress and insomnia
  • Settles a restless mind
The practice
  1. Lie in Savasana, fully supported
  2. Follow a guided rotation of awareness
  3. Let the body grow still and heavy
  4. Stay aware as the body rests
Caution
A safe, deeply restful practice for most.
Season  Year-roundSource  Modern hatha
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Built from the classical hatha texts, the Hatha Yoga Pradipika, the Gheranda Samhita, and the Shiva Samhita, with the 19th-century illustrated Sritattvanidhi and B.K.S. Iyengar's Light on Yoga.

A general guide for practice and education, not individual medical advice or treatment for any condition. Practise within your limits and consult a verified Ayurvedic doctor for anything specific.

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