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Yoga Poses – Asanas

Asanas from the Standing Possition

Bandha hasta utthanasana

Starting position Stand in the basic standing position with feet together and arms beside the body (Picture 1).
Action Cross the wrists in front of the body (Picture 2), inhale and raise the arms above the head, keeping the wrists crossed (Picture 3), exhale and bring the arms to the sides, the palms facing upward (Picture 4), inhale and cross the arms above the head vice versa (Picture 5). Exhale and bring the arms back in front of the body (Picture 6). Repeat 10x.
Precision points The crown of the head is drawn upward, which leads to the feeling of an extended spine. We breathe regularly and do not lift the shoulders. The speed of the movement is adapted to the rhythm of natural breathing.
Purposes Asana relieves the tension in the shoulders and in the upper part of the trapezium muscle. It stimulates blood circulation in the head and the pituitary gland. To increase its efficiency, we can breathe using ujjayi pranayama.
Picture 1 – Stand in the basic standing position with feet together and arms beside the body
Picture 1 – Stand in the basic standing position with feet together and arms beside the body
Picture 2 – Cross the wrists in front of the body
Picture 2 – Cross the wrists in front of the body
Picture 3 – Inhale and raise the arms above the head, keeping the wrists crossed
Picture 3 – Inhale and raise the arms above the head, keeping the wrists crossed
Picture 4 – Exhale and bring the arms to the sides, the palms facing upward
Picture 4 – Exhale and bring the arms to the sides, the palms facing upward
Picture 5 – Inhale and cross the arms above the head vice versa
Picture 5 – Inhale and cross the arms above the head vice versa
Picture 6 – Exhale and bring the arms back in front of the body
Picture 6 – Exhale and bring the arms back in front of the body

Tiryaka tadasana

Starting position Stand in the basic standing position with legs apart and arms beside the body, fingers interlocked and palms facing down (Picture 1).
Action Inhale and raise the hands upwards over the head (Picture 2), exhale and bend sideways to the right (Picture 3), inhale and come back to the center with the arms over the head, exhale and bring the arms down. Repeat the movement to the other side. Repeat 10x at the rhythm of the natural breath.
Precision points The crown of the head is stretched upward, which leads to the feeling of the extended spine. While bending, unroll the spine fluently throughout its whole length. The pelvis remains stable. We do not lift our shoulders, and keep are the arms locked at the elbows. The speed of the movement is adapted to the rhythm of natural breathing.
Purposes This asana massages the waist area and balances the imbalances between the right and left sides of the postural muscles. It stimulates the ovaries and adrenals. To increase efficiency, bhastrika pranayama can be breathed while bending. We repeat this move rhythmically 5 times to one side, then we repeat it to the other side.
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body, fingers interlocked and palms facing down
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body, fingers interlocked and palms facing down
Picture 2 –Inhale and raise the hands upwards over the head
Picture 2 – Inhale and raise the hands upwards over the head
Picture 3 – Exhale and bend sideways to the right
Picture 3 – Exhale and bend sideways to the right

Kati chakrasana

Starting position Stand in the basic standing position with legs apart and arms beside the body (Picture 1).
Action Inhale and bring the arms to the sides (Picture 2), exhale and rotate the trunk and head to the left, with eyes following the direction of the rotation (Picture 3). The left arm goes behind the back reached as far as possible, the left hand placed on the right hip. The right hand should be placed on the left shoulder, pushing it slightly (Picture 4). Stay in the pose for 5 breathing cycles, or until you feel fine. Repeat to the other side.
Precision points The crown of the head is drawn upward, which leads to the feeling of the extended spine. While rotating, make sure to twist gradually from the lower back upward. The pelvis remains stable.
Purposes This asana relaxes the postural muscles and the muscles of the neck area. It calms the mind, reduces mental tension and stimulates the thyroid gland. To increase efficiency, ujjayi pranayama can be breathed when exercising.
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 2 – Inhale and bring the arms to the sides
Picture 2 – Inhale and bring the arms to the sides
Picture 3 – Exhale and rotate the trunk and head to the left, with eyes following the direction of the rotation
Picture 3 – Exhale and rotate the trunk and head to the left, with eyes following the direction of the rotation
Picture 4 – The left arm goes behind the back reached as far as possible, the left hand placed on the right hip. The right hand should be placed on the left shoulder, pushing it slightly
Picture 4 – The left arm goes behind the back reached as far as possible, the left hand placed on the right hip. The right hand should be placed on the left shoulder, pushing it slightly

Trikonasana

Starting position Stand in the basic standing position with legs apart and arms stretched out to the sides (Picture 1).
Action Turn your right foot to the right (Picture 2). Inhale and move your trunk to the right (Picture 3), exhale and bend your right side. Place your right palm on your lower leg and raise your left arm (Picture 4). Stay in the pose for 5 breathing cycles, or until you feel fine. Repeat to the other side.
Precision points The crown of the head is stretched upward, which leads to the feeling of an extended spine. Keep the pelvis stable. The bend should be without any rotation.
Purposes This asana stretches the muscles on the sides of the torso and the muscles on the back of the turned leg. It improves digestion and stimulates the organs in the pelvis and the ovaries. To increase efficiency, bhastrika pranayama can be breathed when exercising.
Picture 1 – Stand in the basic standing position with legs apart and arms stretched out to the sides
Picture 1 – Stand in the basic standing position with legs apart and arms stretched out to the sides
Picture 2 – Turn your right foot to the right
Picture 2 – Turn your right foot to the right
Picture 3 – Inhale and move your trunk to the right
Picture 3 – Inhale and move your trunk to the right
Picture 4 – Exhale and bend your right side. Place your right palm on your lower leg and raise your left arm
Picture 4 – Exhale and bend your right side. Place your right palm on your lower leg and raise your left arm

Utthita lolasana

Starting position Stand in the basic standing position with legs apart and arms beside the body (Picture 1).
Action Inhale and raise your arms, with your palms facing downward, wrists relaxed and hands dropped forwards (Picture 2). Exhale and bend the upper body forward (Picture 3), keeping your head and arms relaxed. Move your arms as far as possible down between the legs (Picture 4). Inhale and bring the trunk up.
Precision points The crown of the head is stretched upward, which gives the feeling of an extended spine. Exhale fully, emptying the lungs, breathe through the mouth while making the “haa” sound.
Purposes This asana stretches the muscles on the back of the thighs. It improves the blood circulation in the abdominal cavity and head, stimulates the workings of the adrenal and pituitary glands. To increase efficiency, bhastrika pranayama can be breathed when exercising, but only through the nose.
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 2 – Inhale and raise your arms, with your palms facing downward, wrists relaxed and hands dropped forwards
Picture 2 – Inhale and raise your arms, with your palms facing downward, wrists relaxed and hands dropped forwards
Picture 3 – Exhale and bend the upper body forward…
Picture 3 – Exhale and bend the upper body forward …
Picture 4 – … keeping your head and arms relaxed. Move your arms as far as possible down between the legs
Picture 4 – … keeping your head and arms relaxed. Move your arms as far as possible down between the legs

Dolasana

Starting position Stand in the basic standing position with legs apart and arms beside the body (Picture 1).
Action Put your hands at the back of your head, with your elbows pointing sideways (Picture 2). Inhale and turn the trunk to the left (Picture 3). Exhale and bend forward, with your forehead approaching or touching your knee (Picture 4). Hold your breath and swing your head and upper torso from one knee to the other one alternately (Picture 5). Finish the exercise on the starting side. Inhale and come up to the starting position. Repeat on the other side, performing once on each side.
Precision points The crown of the head is stretched upward, which leads to the feeling of an extended spine. High blood pressure and dizziness are contraindications. The time for holding the breath (delay) can vary in length, so the number of swings in that phase is different.
Purposes This asana stretches the muscles on the back of the thighs. It massages the organs in the abdominal cavity and improves the blood circulation of the head and face. It stimulates the workings of the ovarian and pituitary glands. To increase efficiency, uddiyana bandha can be performed when bending forward.
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 2 – Put your hands at the back of your head, with your elbows pointing sideways
Picture 2 – Put your hands at the back of your head, with your elbows pointing sideways
Picture 3 – Inhale and turn the trunk to the left
Picture 3 – Inhale and turn the trunk to the left
Picture 4 – Exhale and bend forward, with your forehead approaching or touching your knee
Picture 4 – Exhale and bend forward, with your forehead approaching or touching your knee
Picture 5 – Hold your breath and swing your head and upper torso from one knee to the other one alternately
Picture 5 – Hold your breath and swing your head and upper torso from one knee to the other one alternately

Vayu nishkasana

Starting position Stand in the basic standing position with legs apart and arms beside the body (Picture 1).
Action Move into a deep squat with your feet fully on the mat. Place your palms under/on your feet, with your thumbs over the insteps (Picture 2). Look upward and hold your breath (akashi mudra) for 3 seconds. Then exhale and stretch your knees out. Move into a deep bend (Picture 3), holding your breath for 3 seconds. Inhale and move back into a squat. Repeat 5 times or until it is pleasant.
Precision points The crown of the head is stretched upward, which leads to the feeling of an extended spine. The breath should be held without over-exerting and should only be used as a breath delay.
Purposes This asana relaxes the thigh muscles, the knee and shoulder joint areas and the muscles of the neck. It supports the blood circulation in the entire pelvic region, and stimulates the ovaries. In the breath-hold after the inhale, we can include khechari mudra and nasikagra mudra. In the breath-hold after the exhale, we can perform jalandhara bandha. When combined with the mudras and bandhas, the asana supports the workings of the thyroid gland.
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 2 – Move into a deep squat with your feet fully on the mat. Place your palms under/on your feet, with your thumbs over the insteps. Look upward and hold your breath (akashi mudra) for 3 seconds
Picture 2 – Move into a deep squat with your feet fully on the mat. Place your palms under/on your feet, with your thumbs over the insteps. Look upward and hold your breath (akashi mudra) for 3 seconds
Picture 3 – Then exhale and stretch your knees out. Move into a deep bend
Picture 3 – Then exhale and stretch your knees out. Move into a deep bend

Namaskarasana

Starting position Stand in the basic standing position with legs apart and arms beside the body (Picture 1).
Action Move into a deep squat with your feet fully on the mat. Hold your palms in the praying position, with your elbows pushing against the knees (Picture 2). Look upward and hold the breath (akashi mudra) for 3 seconds. Exhale and stretch out your arms, while tilting your head forward. Hold the trunk between the knees (Picture 3), and hold your breath for 3 seconds. Inhale and return to a squat. Repeat 5 times or until it is pleasant.
Precision points The crown of the head is stretched upward, which leads to the feeling of an extended spine. The breath should be held without over-exerting and should only be used as a breath delay.
Purposes This asana relaxes the thigh muscles, and improves flexibility in the knees and hips. It supports the blood circulaion in the entire pelvic region, and stimulates the ovaries. It releases any excess gases in the body and helps against the constipation. In the breath-hold after the inhale, we can include khechari mudra and nasikagra mudra. In the breath-hold after the exhale, we can perform jalandhar bandha. When combined with the mudras and bandhas, the asana supports the workings of the thyroid gland.
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 2 – Move into a deep squat with your feet fully on the mat. Hold your palms in the praying position, with your elbows pushing against the knees. Look upward and hold the breath (akashi mudra) for 3 seconds
Picture 2 – Move into a deep squat with your feet fully on the mat. Hold your palms in the praying position, with your elbows pushing against the knees. Look upward and hold the breath (akashi mudra) for 3 seconds
Picture 3 – Exhale and stretch out your arms, while tilting your head forward. Hold the trunk between the knees.
Picture 3 – Exhale and stretch out your arms, while tilting your head forward. Hold the trunk between the knees.

Kashtha takshanasana

Starting position Stand in the basic standing position with legs apart and arms beside the body (Picture 1).
Action Move into a deep squat with your weight spread on the whole feet. Inhale, raise your arms and join yours hands together, fingers pointing upwards (Picture 2). Exhale deeply and rapidly, move your arms down until they are just above the ground (Picture 3).
Precision points The crown of the head is stretched upward, which leads to the feeling of an extended spine. Exhale deeply until the lungs are almost empty. You can exhale through your mouth while making the "haa" sound.
Purposes This asana releases the thigh muscles, improves mobility in the knee joints and flexibility in the hips. It strengthens the inter-muscular muscles, supports the blood circulation in the pelvic area, and stimulates the ovaries. It helps to release any excess gases, and helps with constipation. To increase efficiency, bhastrica pranayama can be breathed in the pose, but we only breathe through the nose. In this way the asana supports the function of the thyroid gland.
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 1 – Stand in the basic standing position with legs apart and arms beside the body
Picture 2 – Move into a deep squat with your weight spread on the whole feet. Inhale, raise your arms and join yours hands together, fingers pointing upwards
Picture 2 – Move into a deep squat with your weight spread on the whole feet. Inhale, raise your arms and join yours hands together, fingers pointing upwards
Picture 3 – Exhale deeply and rapidly, move your arms down until they are just above the ground
Picture 3 – Exhale deeply and rapidly, move your arms down until they are just above the ground

Ashwa sanchalanasana

Starting position Stand in the basic standing position with feet together and arms beside the body (Picture 1).
Action Bend forward deeply, and put your palms on the mat next to the feet. Inhale and knee down on your right knee with the toes tackled and look forward (Picture 2). Hold your breath and stay in the pose. Exhale and bring your right leg back to its starting position. From the deep forward bend, perform the asana to the other side. Repeat 10 times.
Precision points The crown of the head is stretched upward, which leads to the feeling of an extended. The backward step should be sufficiently long. Keep the palms on the mat.
Purposes This asana releases the tension in the area of the lower back and relaxes the hip joints. It can also be performed by staying in it and breathing naturally or using bhastrika pranayama. In the asana, bhastrika pranayama stimulates the blood circulation in the pelvic area and the workings of the ovaries.
Picture 1 – Stand in the basic standing position with feet together and arms beside the body
Picture 1 – Stand in the basic standing position with feet together and arms beside the body
Picture 2 – Bend forward deeply, and put your palms on the mat next to the feet. Inhale and knee down on your right knee with the toes tackled and look forward
Picture 2 – Bend forward deeply, and put your palms on the mat next to the feet. Inhale and knee down on your right knee with the toes tackled and look forward

Ardha Chandrasana

Starting position Stand in the basic standing position with feet together and arms beside the body (Picture 1).
Action Bend forward deeply, and put your palms on the mat next to your feet. Inhale and kneel down on your right knee, hold your toes and exhale (Picture 2). Inhale and lift up trunk. Raise your arms, join your palms together with your fingers pointing up. Bend backward slightly (Picture 3), hold your breath and stay in the pose. Exhale and put your palms back beside the front foot. Then perform the asana on the other side. Repeat 10 times on each side.
Precision points The crown of the head is stretched upward, which leads to the feeling of an extended spine. The backward step should be long and the bend backward is fluent throughout the whole spine.
Purposes This asana stretches the muscles along the spine, relieves the tension in the hips and shoulders, and improves stability. It can also be performed by kneeling and breathing naturally or using ujjayi pranayama. The Ujjayi type of breathing increases the impact on the pituitary gland.
Picture 1 – Stand in the basic standing position with feet together and arms beside the body
Picture 1 – Stand in the basic standing position with feet together and arms beside the body
Picture 2 – Bend forward deeply, and put your palms on the mat next to your feet. Inhale and kneel down on your right knee, hold your toes and exhale
Picture 2 – Bend forward deeply, and put your palms on the mat next to your feet. Inhale and kneel down on your right knee, hold your toes and exhale
Picture 3 – Inhale and lift up trunk. Raise your arms, join your palms together with your fingers pointing up. Bend backward slightly
Picture 3 – Inhale and lift up trunk. Raise your arms, join your palms together with your fingers pointing up. Bend backward slightly