Yoga therapy

Ashtanga yoga — eight limbs

Surya Namaskar — 12 steps

1. 1.Pranamasana — Prayer Pose
2. 2.Hasta Uttanasana — Raised Arms
3. 3.Hasta Padasana — Hand to Foot
4. 4.Ashwa Sanchalanasana — Equestrian
5. 5.Dandasana — Plank
6. 6.Ashtanga Namaskara — Eight-Point Salute
7. 7.Bhujangasana — Cobra
8. 8.Adho Mukha Svanasana — Downward Dog
9. 9.Ashwa Sanchalanasana — Equestrian (other leg)
10. 10.Hasta Padasana — Hand to Foot
11. 11.Hasta Uttanasana — Raised Arms
12. 12.Pranamasana — Prayer Pose

Asana library

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Padmasana — Lotus Pose

पद्मासन

Each foot rests on the opposite thigh, spine upright — the seat most often described in the texts for meditation and pranayama. Named among meditative asanas in the Hatha Yoga Pradipika.

Considered supportive of steadiness of mind and concentration.

Avoid forcing it with a knee or ankle injury or stiffness — begin with Sukhasana instead.

Paschimottanasana — Seated Forward Bend

पश्चिमोत्तानासन

Seated with legs extended forward, the torso folds toward the legs, head reaching toward the knees, hands holding the feet. A principal forward bend in the Hatha tradition.

Considered supportive of back and hamstring flexibility, and of digestion.

Check with the vaidya first if you have a significant back injury, a slipped disc, or are pregnant.

Gomukhasana — Cow-Face Pose

गोमुखासन

One arm reaches up and over the shoulder, the other up from behind the back, fingers clasping between the shoulder blades; legs fold one over the other.

Considered supportive of easing tightness through the shoulders and hips.

With a recent shoulder injury or inflammation, keep the arm position gentle — don't force the clasp.

Dhanurasana — Bow Pose

धनुरासन

Lying face-down, both knees bend, hands hold the ankles, and the chest and thighs lift — the body curves into a bow shape.

Considered supportive of back-muscle strength and spinal flexibility.

Avoid with high blood pressure, hernia, pregnancy, or a significant back condition.

Ardha Matsyendrasana — Half Spinal Twist

अर्ध मत्स्येन्द्रासन

Seated, one leg folds over the other, and the torso twists toward the bent knee, the opposite arm bracing outside it.

Considered supportive of spinal mobility and of stimulating the digestive system.

Take care with a significant spinal injury or recent abdominal surgery.

Setu Bandhasana — Bridge Pose

सेतुबंध आसन

Lying on the back with knees bent and feet grounded, the hips lift to form a bridge from shoulders to knees.

Considered supportive of lower-back strength and mental calm.

With a neck or shoulder injury, keep weight off the head and neck.

Bhujangasana — Cobra Pose

भुजंगासन

Lying face-down with palms under the shoulders, the chest and head lift gently on the arms while the pelvis stays grounded. A foundational backbend in Surya Namaskar and Hatha yoga.

Considered supportive of back-muscle strength and posture.

Take care or avoid during pregnancy, or with a wrist injury or significant back condition.

Mayurasana — Peacock Pose

मयूरासन

Palms on the ground with elbows braced near the navel, the whole body balances horizontally in the air — an advanced strength-and-balance pose.

Considered supportive of wrist and arm strength, and of digestive fire.

Avoid with high blood pressure, hernia, or pregnancy, or a wrist/elbow injury; learn it under supervision when starting out.

Halasana — Plough Pose

हलासन

Lying on the back, both legs swing up and over the head until the toes touch the ground behind it — the body forms the shape of a plough.

Considered supportive of spinal flexibility and calming the nervous system.

Avoid with a neck injury, high blood pressure, or pregnancy; use support when learning it.

Garudasana — Eagle Pose

गरुड़ासन

Standing on one leg, the other leg wraps around it, and the arms cross and wrap around each other — a balance pose.

Considered supportive of concentration and ankle-knee balance.

Take care with a recent knee injury — practise near a wall for support.

Utkata Konasana — Goddess Pose

उत्कट कोणासन

Feet wide apart with toes turned out, the knees bend into a low squat while the arms lift, bent at the elbows.

Considered supportive of thigh and hip strength, and breath capacity.

With a significant knee or hip condition, keep the squat shallow.

Virabhadrasana III — Warrior III

वीरभद्रासन

Balancing on one leg, the other leg extends back and the arms extend forward, parallel to the ground — the body forms a straight line.

Considered supportive of balance, concentration, and leg strength.

With blood-pressure concerns or trouble balancing, practise near a wall or chair for support.

Chakrasana — Wheel Pose

चक्रासन

Lying on the back with palms and feet on the ground, the whole body lifts so the spine arcs backward — a full wheel.

Considered supportive of spinal flexibility and arm-leg strength — for advanced practitioners.

Avoid with a back, wrist, or heart condition, blood-pressure issues, or pregnancy; learn only under a trained instructor.

Anjaneyasana — Crescent Lunge

अंजनेयासन

A deep lunge with the front leg bent and the back leg extended straight, the arms reaching upward.

Considered supportive of hip and thigh flexibility, and leg strength.

With a knee injury, keep the front knee from tracking past the toes.

Vrikshasana — Tree Pose

वृक्षासन

Standing on one leg, the sole of the other foot rests against the inner thigh, hands joined overhead in a gesture of prayer.

Considered supportive of balance, concentration, and ankle strength.

With a tendency to dizziness or a knee condition, practise near a wall.

Uttanasana — Standing Forward Bend

उत्तानासन

Standing, the torso folds forward from the hips, the head hanging toward the knees, hands reaching toward the feet or ground.

Considered supportive of back and hamstring flexibility, and mental calm.

With a back injury or high blood pressure, keep a soft bend in the knees and rise slowly, not suddenly.

Reference texts