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Yoga Poses – Asanas

Asanas from the Sitting Position

Veerasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action While sitting on your right heel, bend your left leg. Then place your left elbow on your left knee and support your head with your left hand (Picture 2). Hold your breath for 10 breathing cycles or until it is pleasant. Repeat for the right side of the body.
Precision points We breathe naturally. To achieve deeper serenity, ujjayi pranayama can be performed.
Purposes This asana is relaxing and calms the mind. It improves the concentration and stimulates the adrenal glands and ovaries. To increase the effect on gland secretion, bhastrika pranayama can be used.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – While sitting on your right heel, bend your left leg. Then place your left elbow on your left knee and support your head with your left hand
Picture 2 – While sitting on your right heel, bend your left leg. Then place your left elbow on your left knee and support your head with your left hand

Shashankasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action Inhale and bend forward. Place your forehead on the mat, with your arms relaxed beside your head (Picture 2). Hold your breath for 3 seconds. Inhale and stretch your trunk and arms. Exhale and move back to the starting position. Repeat 5 times.
Precision points The head touches the mat at the same time as the forearms. After exhaling, when the bending forward, uddiyana bandha can be performed while holding breath. We can hold breath for several seconds.
Purposes This asana releases any spinal tension, and stimulates the workings of the adrenals and ovarians. It is suitable for relieving constipation problems.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – Inhale and bend forward. Place your forehead on the mat, with your arms relaxed beside your head
Picture 2 – Inhale and bend forward. Place your forehead on the mat, with your arms relaxed beside your head

Shashank bhujangasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action Inhale and raise your arms. Exhale and bend forward deeply, place your forehead on the mat (Picture 2). Inhale and tilt the head backward (Picture 3). Exhale amd move the torso just above the ground (Picture 4) forward to the lying position, keep the elbows close to your body (Picture 5). The hand position remains the same at all times. Inhale and tilt the torso backward (Picture 6). Exhale and return to the starting position. Repeat 7 times.
Precision points We engage the back muscles actively when performing the backward bend. The arms work symmetrically, the feet are in contact with the mat all the time.
Purposes This asana releases spinal tension, and stimulates the function of the adrenals and ovarians. It is suitable for relieving problems associated with menstrual irregularities.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – Inhale and raise your arms. Exhale and bend forward deeply, place your forehead on the mat
Picture 2 – Inhale and raise your arms. Exhale and bend forward deeply, place your forehead on the mat
Picture 3 – Inhale and tilt the head backward
Picture 3 – Inhale and tilt the head backward
Picture 4 – Exhale amd move the torso just above the ground …
Picture 4 – Exhale amd move the torso just above the ground …
Picture 5 – … forward to the lying position, keep the elbows close to your body
Picture 5 – … forward to the lying position, keep the elbows close to your body
Picture 6 – The hand position remains the same at all times. Inhale and tilt the torso backward
Picture 6 – The hand position remains the same at all times. Inhale and tilt the torso backward

Supta Vajrasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action Bend backward in a deep curve and place your forearms on the mat. Tilt your head back, place the crown of your head on the mat and the palms on your thighs (Picture 2). Stay in the pose for 10 breaths or until it is pleasant.
Precision points Breathe naturally.
Purposes This asana improves spine flexibility, stretches the abdominal muscles and improves digestion. It deepens the breathing and stimulates the thyroid gland. Ujjayi pranayama increases the effect of the pose on the thyroid gland, if performed in the asana.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – Bend backward in a deep curve and place your forearms on the mat. Tilt your head back, place the crown of your head on the mat and the palms on your thighs
Picture 2 – Bend backward in a deep curve and place your forearms on the mat. Tilt your head back, place the crown of your head on the mat and the palms on your thighs

Eka padottanasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action Sit down beside your left foot and stretch your right leg. Interlock the fingers behind your right foot. Keep your torso upright and your right leg stretched out (Picture 2). Stay in the pose for 10 breaths or until it is pleasant. Then repeat on the other side.
Precision points Keep the trunk upright, the knee and instep of your bent leg on the mat, and breathe naturally.
Purposes This asana stretches the muscles on the back of the thighs and improves the flexibility of the hip joints. When using bhastrika pranayama, the adrenal glands and ovarians are stimulated.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – Sit down beside your left foot and stretch your right leg. Interlock the fingers behind your right foot. Keep your torso upright and your right leg stretched out
Picture 2 – Sit down beside your left foot and stretch your right leg. Interlock the fingers behind your right foot. Keep your torso upright and your right leg stretched out

Paschimottasanasa

Starting position In the basic sitting position, with hands on the mat (Picture 1).
Action Bend forward deeply, gripping the toes of your feet with your forefingers and middle fingers. Place your head on your knees (Picture 2). Stay in the pose for 10 breaths, or until it is pleasant.
Precision points The knees are locked or slightly bent. Breathe naturally.
Purposes This asana stretches the muscles on the back of the thighs and improves the flexibility of the hip joints. When using bhastrika pranayama, the pancreas, adrenal glands and ovarians are stimulated.
Picture 1 – In the basic sitting position, with hands on the mat
Picture 1 – In the basic sitting position, with hands on the mat
Picture 2 – Bend forward deeply, gripping the toes of your feet with your forefingers and middle fingers. Place your head on your knees
Picture 2 – Bend forward deeply, gripping the toes of your feet with your forefingers and middle fingers. Place your head on your knees

Chakki chalanasana

Starting position In the basic sitting position, with hands on the mat (Picture 1).
Action Put your legs apart and stretch your arms forward, with your palms connected and fingers interlocked. Rotate your torso to the right and lean forward so that your arms move horizontally (Picture 2). Exhale and and move your torso to the left (Picture 3). Sit upright and lean back still turned to the left (Picture 4). Start turning to the right. Exhale and start leaning forward. Repeat 5 times on each side.
Precision points The pose resembles a turning mill wheel. The arms remain locked at the elbows when horizontal, as do the knees. The arms make as large a circle as possible. Breathe naturally.
Purposes This asana stretches the muscles on the back of the thighs and stimulates the ovaries.
Picture 1 – In the basic sitting position, with hands on the mat
Picture 1 – In the basic sitting position, with hands on the mat
Picture 2 – Put your legs apart and stretch your arms forward, with your palms connected and fingers interlocked. Rotate your torso to the right and lean forward so that your arms move horizontally
Picture 2 – Put your legs apart and stretch your arms forward, with your palms connected and fingers interlocked. Rotate your torso to the right and lean forward so that your arms move horizontally
Picture 3 – Exhale and and move your torso to the left
Picture 3 – Exhale and and move your torso to the left
Picture 4 – Sit upright and lean back still turned to the left start turning to the right
Picture 4 – Sit upright and lean back still turned to the left start turning to the right

Nauka sanchalanasana

Starting position In the basic sitting position, with hands on the mat (Picture 1).
Action Exhale and bend forward deeply, put your hands in adhi mudra and touch your toes with your finger joints (Picture 2). Inhale and lean backward. Fold your arms at the elbows and place your fists on your chest (Picture 3). While moving forward and backward, move your fists in an ellipse. Repeat 10 times.
Precision points The pose resembles rowing. Breathe naturally and keep the knees locked.
Purposes This asana stretches the muscles on the back of the thighs and improves the flexibility of the hip joints. It relieves constipation and stimulates the ovaries.
Picture 1 – In the basic sitting position, with hands on the mat
Picture 1 – In the basic sitting position, with hands on the mat
Picture 2 – Exhale and bend forward deeply, put your hands in adhi mudra and touch your toes with your finger joints
Picture 2 – Exhale and bend forward deeply, put your hands in adhi mudra and touch your toes with your finger joints
Picture 3 – Inhale and lean backward. Fold your arms at the elbows and place your fists on your chest
Picture 3 – Inhale and lean backward. Fold your arms at the elbows and place your fists on your chest

Gatyatmak paschi

Starting position In the basic sitting position, with hands on the mat (Picture 1).
Action Place your hands at the back of the head. Inhale and tilt your head back (Picture 2). Exhale and lean forward. Put your interlocked fingers on your feet (Picture 3). Stay in the pose and hold your breath for 3 seconds. Inhale and bring your torso back to the basic sitting position (Picture 4). Exhale and lie down, with your hands still at the back of your head (Picture 5). Stay in the pose and hold your breath for 3 seconds. Repeat 5-10 times.
Precision points Keep the spine upright and breathe naturally, keeping the knees locked.
Purposes This asana activates the metabolism, stretches the muscles on the back of the thighs and improves the flexibility of the hip joints. It stimulates the pancreas, adrenal glands and ovaries.
Picture 1 – In the basic sitting position, with hands on the mat
Picture 1 – In the basic sitting position, with hands on the mat
Picture 2 – Place your hands at the back of the head. Inhale and tilt your head back
Picture 2 – Place your hands at the back of the head. Inhale and tilt your head back
Picture 3 – Exhale and lean forward. Put your interlocked fingers on your feet
Picture 3 – Exhale and lean forward. Put your interlocked fingers on your feet
Picture 4 – Inhale and bring your torso back to the basic sitting position
Picture 4 – Inhale and bring your torso back to the basic sitting position
Picture 5 – Exhale and lie down, with your hands still at the back of your head
Picture 5 – Exhale and lie down, with your hands still at the back of your head

Ardha matsyendrasana

Starting position In the basic sitting position, with hands on the mat (Picture 1).
Action Bend your left leg and then bend your right leg over your left (Picture 2). Hug your right leg with your left arm and rest your right hand on the mat, turning your torso to the right and looking back (Picture 3). Stay in the pose for 10 breaths, or until it is pleasant. Then repeat on other side.
Precision points Keep the spine upright and breathe naturally.
Purposes This asana activates the metabolism, stretches the muscles on the back of the thighs and improves the flexibility of the hip joints. It stimulates the pancreas, adrenal glands and ovaries.
Picture 1 – In the basic sitting position, with hands on the mat
Picture 1 – In the basic sitting position, with hands on the mat
Picture 2 – Bend your left leg and then bend your right leg over your left
Picture 2 – Bend your left leg and then bend your right leg over your left
Picture 3 – Hug your right leg with your left arm and rest your right hand on the mat, turning your torso to the right and looking back
Picture 3 – Hug your right leg with your left arm and rest your right hand on the mat, turning your torso to the right and looking back

Marjariasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action Inhale and raise your arms. Exhale and bend forward, place your forehead on the mat (Picture 2). Inhale and move onto all fours (Picture 3). Exhale and bend the back upward (Picture 4). Inhale and bend your back down (Picture 5). Repeat 5 times. Then change the breathing around. Inhale and bend the back upward, exhale and bend the back down. Repeat 5 times.
Precision points While kneeling, the hips are above the knees, the shoulders above the wrists. In the pose, we actively push away from the mat. The spine unfolds gradually, always from the coccyx to the neck. Breathe naturally.
Purposes This asana releases the tension of the spine and stimulates the adrenal glands and ovaries. It is suitable for relieving painful menstruations. To increase the effect, it is possible to perform udjána bandha while bending the spine upward and exhaling. While bending the spine downward and inhaling, khechati or nasikagra mudra can be performed.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – Inhale and raise your arms. Exhale and bend forward, place your forehead on the mat
Picture 2 – Inhale and raise your arms. Exhale and bend forward, place your forehead on the mat
Picture 3 – Inhale and move onto all fours
Picture 3 – Inhale and move onto all fours
Picture 4 – Exhale and bend the back upward
Picture 4 – Exhale and bend the back upward
Picture 5 – Inhale and bend your back down
Picture 5 – Inhale and bend your back down

Vyaghrasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action Inhale and raise your arms. Exhale and bend forward, place your forehead on the mat (Picture 2). Inhale and move onto all fours (Picture 3). Exhale and bend your back upward, cross your right leg under your body (Picture 4). Inhale and bend your back down, lift the right leg up (Picture 5). Repeat 5 times on both sides.
Precision points While kneeling, the hips are above the knees, the shoulders above the wrists. In the pose, we actively push away from the mat. The spine unfolds gradually, always from the coccyx to the neck. We breathe naturally.
Purposes This asana releases the tension of the spine and stimulates the adrenal glands and ovaries. It is suitable for relieving painful menstruations. It helps the digestion and improves the blood circulation. To increase the effect, khechati or nasikagra mudras can be performed in the backward bend after inhaling and the breath can be held for 3 seconds.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – Inhale and raise your arms. Exhale and bend forward, place your forehead on the mat
Picture 2 – Inhale and raise your arms. Exhale and bend forward, place your forehead on the mat
Picture 3 – Inhale and move onto all fours
Picture 3 – Inhale and move onto all fours
Picture 4 – Exhale and bend your back upward, cross your right leg under your body
Picture 4 – Exhale and bend your back upward, cross your right leg under your body
Picture 5 – Inhale and bend your back down, lift the right leg up
Picture 5 – Inhale and bend your back down, lift the right leg up

Ushtrasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action Lift your torso upright (Picture 2). Lean backwards and put your hands on your heels, pushing your pelvis forward (Picture 3). Stay in the pose for 10 breaths, or until it is pleasant.
Precision points In the pose, the spine is evenly bent backward, the pelvis pushed forward, and the buttocks relaxed. Breathe naturally.
Purposes Thia asana improves digestion, and relieves constipation and menstrual problems. While using ujjayi pranayama, it stimulates the working of the thyroid gland.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – Lift your torso upright
Picture 2 – Lift your torso upright
Picture 3 – Lean backwards and put your hands on your heels, pushing your pelvis forward
Picture 3 – Lean backwards and put your hands on your heels, pushing your pelvis forward

Sirshasana

Starting position Sit on heels, with hands relaxed on thighs (Picture 1).
Action Bend forward and place the forearms on the mat with the fingers intertwined (Picture 2). Place the top of the head on the intertwined fingers (Picture 3). Move forward and lift your buttocks up (Picture 4). Walk towards the head and move the center of gravity above the head and elbows. Lift the legs, they are in front of the trunk still slightly bent (Picture 5). Move the legs from the front of the body to the back (Picture 6). In the last phase, stretch the legs out in the last phase, the whole body is vertical (Picture 7). Stay in the pose for 30 breaths or until it is pleasant.
Precision points The spine is upright, and the head must be tilted neither forward nor backward. The weight is spread between the head and both forearms evenly. Once the position mastered, the weight can be moved to the head more. Breathe naturally. The correct execution of this asana is demanding. In order to perform it correctly and effectively from a health point of view, its practice requires a careful preparation and long-term training under the expert guidance.
Purposes This asana improves the mood, and helps relieve the anxiety and other psychological disorders associated with a hormonal imbalance. It accelerates the regeneration, adjusts diaphragm breathing in the exhalation phase. It stimulates the nervous and endocrine system generally.
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 1 – Sit on heels, with hands relaxed on thighs
Picture 2 – Bend forward and place the forearms on the mat with the fingers intertwined
Picture 2 – Bend forward and place the forearms on the mat with the fingers intertwined
Picture 3 – Place the top of the head on the intertwined fingers
Picture 3 – Place the top of the head on the intertwined fingers
Picture 4 – Move forward and lift your buttocks up
Picture 4 – Move forward and lift your buttocks up
Picture 5 – Walk towards the head and move the center of gravity above the head and elbows. Lift the legs, they are in front of the trunk still slightly bent
Picture 5 – Walk towards the head and move the center of gravity above the head and elbows. Lift the legs, they are in front of the trunk still slightly bent
Picture 6 – Move the legs from the front of the body to the back
Picture 6 – Move the legs from the front of the body to the back
Picture 7 – In the last phase, stretch the legs out in the last phase, the whole body is vertical
Picture 7 – In the last phase, stretch the legs out in the last phase, the whole body is vertical