Ashtanga-Yoga-Primary-Series | Mahi Yoga Teacher Training

The Six Philosophy's of the World

These are the intellectual section of the Hindu writings, while the first four are intuitional, and the fifth inspirational and emotional. Darsanas are schools of philosophy based on the Vedas. The Agamas are theological. The Darsana literature is philosophical. The Darsanas are meant for the erudite scholars who are endowed with acute acumen, good understanding, and power of reasoning and subtle intellect. The Itihasas, Puranas and Agamas are meant for the masses. The Darsanas appeal to the intellect, while the Itihasas, Puranas, etc., appeal to the heart. Philosophy has six divisions-Shad-darsana-the six Darsanas or ways of seeing things, usually called the six systems or six different schools of thought. The six schools of philosophy are the six instruments of true teaching or the six demonstrations of Truth. Each school has developed, systematised and correlated the various parts of the Veda in its own way. Each system has its Sutrakara, i.e., the one great Rishi who systematised the doctrines of the school and put them in short aphorisms or Sutras. The Sutras are terse and laconic. The Rishis have condensed their thoughts in the aphorisms. It is very difficult to understand them without the help of commentaries by great sages or Rishis. Hence, there arose many commentators or Bhashyakaras. There are glosses, notes and, later, commentaries on the original commentaries. The Shad-Darsanas (the six schools of philosophy) or the Shat-Sastras are: the NYAYA, founded by Gautama Rishi, the VAISESHIKA by Kanada Rishi, the SANKHYA by Kapila Muni, the YOGA by Patanjali Maharshi, the PURVA MIMAMSA by Jaimini, and the UTTARA MIMAMSA or VEDANTA by Badarayana or Vyasa. The Darsanas are divided into three pairs of aphoristic compositions which explain the philosophy of the Vedas in a rationalistic method of approach. They are: the Nyaya and the Vaiseshika, the Sankhya and the Yoga, and the Mimamsa and the Vedanta. Each set of Sutras has got its Bhashya, Vritti, Varttika, Vyakhyana or Tika and Tippani.

Sutra

Svalpaksharam-asandigdham
Saravad-visvatomukham
Astobham-anavadyam cha
Sutram sutravido viduh

A Sutra or an aphorism is a short formula with the least possible number of letters, without any ambiguity or doubtful assertion, containing the very essence, embracing all meanings, without any stop or obstruction and absolutely faultless in nature. The Sutrakara or the composer of the aphorisms is said to be as happy as one would be while getting the first male child, if he is but able to reduce one letter in his abstruse Sutra of far-fetched words and ideas. The best example of the greatest, the tersest and the most perfect of Sutra literature is the series of aphorisms called the Ashtadhyayi composed by Panini. Panini is the father of all Sutrakaras from whom all others seem to have borrowed the method of composition. The Sutras are meant to explain a big volume of knowledge in short assertions suitable to be kept in memory at all times. The six Vedangas and the six systems of Hindu philosophy form the twelve sets of Sutra literature of the world. In addition to these, there are later compositions like the Narada-Bhakti Sutras, the Sandilya-Bhakti Sutras, etc., which also wish to assume an equal form with the famous Sutras mentioned above.

Bhasya

Svalpaksharam-asandigdham
Saravad-visvatomukham
Astobham-anavadyam cha
Sutram sutravido viduh

Vritti

Sadvrittih sannibandhana A Vritti is a short gloss explaining the aphorisms in a more elaborate way, but not as extensively as a Bhashya. An example is Bodhayana’s Vritti on the Brahma Sutras.

Varttika

Uktanuktaduruktanam
Chinta yatra pravartate
Tam grantham varttikam prahuh
Varttikajnavichakshanah

A Varttika is a work where a critical study is made of that which is said and left unsaid or imperfectly said in a Bhashya, and the ways of making it perfect by supplying the omissions therein, are given. Examples are the Varttikas of Katyayana on Panini’s Sutras, of Suresvara on Sankara’s Upanishad-Bhashyas, and of Kumarila Bhatta on the Sabara-Bhashya on the Karma-Mimamsa

Vyakhyan Or Tika

A Vyakhyana is a running explanation in an easier language of what is said in the original, with little elucidations here and there. A Vyakhyana, particularly of a Kavya, deals with eight different modes of dissection of the Sloka, like Pada-Chheda, Vigraha, Sandhi, Alankara, Anuvada, etc. This forms an important aspect in the study of Sanskrit Sahitya Sastra. An Anu-Vyakhyana-like the one written by Sri Madhva-is a repetition of what is already written, but in greater detail. An Anuvada is merely a running translation or statement of an abstruse text of the original. Tika is only another name for Vyakhyana. The best Vyakhyanas are of Vachaspati Misra on the Darsanas, especially on Sankara’s Brahmasutra-Bhashya.

Tippani

Tippani is just like a Vritti, but is less orthodox than the Vritti. It is an explanation of difficult words or phrases occurring in the original. Examples are Kaiyata’s gloss on the Mahabhashya of Patanjali, Nagojibhatta’s gloss on Kaiyata’s gloss, or Appayya’s gloss on Amalananda’s gloss on the Bhamati of Vachaspati Misra.

Other Scripture

The Tevaram and the Tiruvachakam which are the hymns of the Saiva saints of South India, the Divya-Prabandham of the Alvar saints of South India, the songs of Kabir, the Abhangas of Tukaram and the Ramayana of Tulasi Das-all of which are the outpourings of great realised souls-are wonderful scriptures. They contain the essence of the Vedas.

1. Nyaya

**Definition – What does Nyaya mean?**

Nyaya is Sanskrit word that means “method,” “rules” or “judgment.” It is one of the six darshans, or ways of viewing the world, according to Hindu philosophy. The other five darshans are yoga, samkhya, vaisheshika, mimamsa and Vedanta. The Nyaya school of thought developed a system of logic that most of the other Hindu schools of philosophy adopted. Metaphysically, it is most similar to the Vaisheshika School – so much so that the two schools of thought are often studied together as the Nyaya-Vaisheshika school.

Nyaya

The ultimate concern of Nyaya is ending human suffering, which this school of philosophy postulates is the result of ignorance of reality. Liberation from suffering – a key component of yoga dashana – comes through right knowledge, according to Nyaya scholars. The Nyaya School made significant contributions to epistemology, the branch of philosophy concerning knowledge, belief, nature and origin. Nyaya followers believe in four pramanas, or sources of knowledge:

Pratyaksha (perception)
Anumana (inference)
Upamana (comparison)
Shabda (testimony)

Nyaya scholars have argued for the existence of God and for monotheism.

2. Vaisheshika

Definition – What does Vaisheshika mean?

Vaisheshika is derived from the Sanskrit, vishesa, meaning “distinction” or “distinguishing feature.” It is one of the six darshans, or ways of viewing the world, according to Hindu philosophy. The other five darshans of Hindu philosophy are yoga, samkhya, nyaya, mimamsa and vedanta. What distinguishes Vaisheshika from the other Hindu schools of philosophy is its emphasis on metaphysics and naturalism. It is most similar to the Nyaya (logic) school – so much so that the two schools of thought are often studied together as the Nyaya-Vaisheshika school. Vaisheshika believes in perception and inference as the two reliable means to knowledge, while nyaya followers believe in four sources of knowledge: perception, inference, verbal testimony and comparison. Vaisheshika classifies life into seven padarthas (categories of being) and contends that all physical objects are made up of atoms, which this school of thought postulates are the smallest entity in the physical world. The seven padarthas are:

Dravya – substance, of which there are nine: earth, water, fire, air, ether, time, space, spirit and mind
Guna – quality
Karma – action
Samanya – genus
Vishesa – specific difference
Samavaya – things inseparably connected
Abhava – nonexistence or absence

3. Samkhya-Yoga

Definition – What does Samkhya-Yoga mean?

Samkhya-Yoga is an ancient tradition, and one of the six major traditions of Hinduism. It is also one of the paths of yoga described in the yogic text, the Bhagavad Gita, where it is explained as the path of correctly discerning the principles or tattva of existence. As a philosophical tradition therefore, Samkhya, which means “number” or “to count” is concerned with the proper classification of elements of prakriti and purusha. The goal of Samkhya-Yoga is for practitioners to realize the difference between the spirit or purusha, and matter or prakriti. Samkhya was codified in 350CE in the Sankhya-Karika, and this remains the most important text of the Samkhya School. Although it does recognise the authority of the Vedas, Samkhya is primarily built upon foundations of deep reflection and independent experience. Patanjali’s Yoga Sutras, which inform much of our modern-day understanding of the philosophy of yoga, were based on Samkhya, and as such Samkhya defines the language of yoga. Some believe that understanding and studying Samkhya can take practitioners to deeper levels of awareness in their yoga practice. Because Sankhya-Yoga helps its practitioners to know on an intellectual and analytical level what the nature of spirit and matter is, it is considered a path best suited for people who prefer to engage with the world and their spiritual development through experiments, deep thought and philosophy.

4. Yoga Sutras of Pantanjali

5. Purva Mimamsa

Definition – What does Mimamsa mean?

Mimamsa is a Sanskrit word meaning “reflection” or “revered thought.” It is one of the six darshans, or ways of viewing the world, according to Hindu philosophy. The other five darshans are yoga, samkhya, vaisheshika, nyaya and vedanta. Mimamsa is generally believed to be the oldest of the six orthodox schools of Hindu philosophy and has had a significant influence on Hindu law. Mimamsa provides rules for interpreting the early Hindu scriptures known as the Vedas and offers philosophical rationale for observing Vedic rituals. Mimamsa is also called karma-mimamsa (“study of actions”) or purva-mimamsa (“prior study”) because it is concerned with the earliest of the Vedas, the Samhitas and the Brahmanas, which focus on the rituals. Another of the six darshans, vedanta, is also called uttara-mimamsa (“posterior study”) because it focuses on the Upanishads, which are the later part of Vedic scripture. The Mimamsa school’s goal is enlightenment about dharma, which Mimamsa scholars define as ritual obligations and privileges that maintain harmony for the individual and the world. The Vedas are seen as infallible and, therefore, as the authority for knowing dharma. On a metaphysical level, the Mimamsa school believes in the reality of the individual soul and the external world, but postulates that there is no reason to believe that God exists or ever did exist. Everything in the universe came, and continues to come, into existence via natural processes.

6. Uttar Mimamsa

Uttar Mimamsa is the Vedanta, one of the most significant of all Indian philosophies. As compared to other systems, its advent and growth is recent. Still it is the most influential orthodox philosophical systems of India. The Vedas are the most valuable scriptures of the mankind. They present the most exalted form of superhuman knowledge and wisdom. The Vedas are eternal. They are timeless since they might have taken ages to acquire the written form. The four Vedas are: Rig Veda, Yajur Veda, Sama Veda and Atharva Veda. Each of the Vedas is divided into four parts: The Samhitas, the Brahmanas, the Aranyakas and the Upanishads. The Upanishads are the concluding parts of the Vedas. They expound the supreme philosophical knowledge. The word ‘Vedanta’ usually refers to the Upanishads. The word is a compound of ‘Veda’ and ‘Anta’. It means the ending portion of the Vedas. However, the word ‘Vedanta’, in a broad sense, covers not only the Upanishads but all the commentaries and interpretations associated with the Upanishads. All these works constitute the Vedanta philosophy. The great scholar Badarayana ( 500-200 B.C) initiated the efforts to simplify the Upanishadic philosophy. Badarayana is also known as Ved Vyasa. He was the first scholar to take up the challenging task of systemizing the immensely vast philosophical doctrines of the Upanishads. The result of his efforts was one of the most illustrious works on Vedanta. Badarayana’s work is known as Brahma-Sutra or Vedanta-Sutra. It is also referred to as Uttar-Mimamsa-Sutra. The Brahma-Sutra has 555 sutras. Most of them are aphoristic and almost unintelligible at first sight. Hence, a number of commentaries were written to interpret them. Among these the commentaries of Shamkaracharya, Ramnujacharya and Madhavacharya are regarded authentic and are held in very high view. They are regarded as the greatest scholars of Indian philosophy. They are not only the principal commentators of Brahma-Sutra (Vedanta-Sutra) but are also its leading interpreters. Thus, we have three major schools of Vedanta based on the philosophy of the distinguished trio: Advaita(non-dualism) of Shamkaracharya, Vishishtadvaita (qualified non-dualism) of Ramnujacharya and Dvaita(dualism) of Madhvacharya. All three schools are founded on the Vedanta philosophy. However, there have been differences among them. Even the followers of a particular system, within their own fold, differ to some degree on certain issues. The Vedanta philosophy is focused on the Jagat(the universe), the Jiva(individual soul) and the Brahman (the Supreme Being). Brahman is the repository of all knowledge and power. Jivas are trapped in the Jagat. Attached to the physical world and driven by passions and desires, they remain chained to ceaseless actions (karma). As a result, they subject themselves to countless births in various forms. Their transmigration from this birth (life) to the next depends on the karma (the quality of action). Moksha or mukti (liberation) is the goal of life. This philosophy, in general, is accepted by all the three schools. Now let us understand the basic difference among the three schools. Dvaita refers to ‘two’. Dvaita school is based on the concept of dualism. Madhavacharya emphasizes the distinction between God and individual soul (Jiva). In addition, the school differentiates God from matter as well as the soul from matter. The school maintains that the God, Jiva and the Jagat are three separate and everlasting entities. God governs the world and has control over the souls. The souls in its ignorance remains shackled in the world. By devotion and God’s mercy, the soul can migrate to the Heaven above. It can obtain Mukti from the cycle of life and death and live with God forever in the Heaven. Vishishtadvaita literally means “qualified non-dualism”. Ramanujacharya stresses that God alone exists. He says that Brahman is God. He is not formless. The Cosmos and the Jivas form his body. When the Jiva (soul) realises that he is a part of Paramatman (God), the soul is liberated. On liberation, his soul enjoys infinite consciousness and infinite bliss of God. The soul is in communion with God, but it does not share the power of the creation or destruction. Advaita means “non-dualism”. Brahman is the sole Supreme Reality. Brahman, Jagat and Jiva are not different, separate entities.

Surya Namaskar : Ashtanga Primary Series

Surya Namaskar, also known as Sun Salutation, is a powerful sequence of 12 yoga postures performed in a flowing, continuous manner. It’s more than just a physical exercise; it’s a practice steeped in symbolism and tradition, often performed at sunrise as a reverent greeting to the sun, the source of life and energy. In the realm of Ashtanga Vinyasa Yoga, the practice of Surya Namaskar A takes on a profound dimension—one that extends beyond the physical postures. At its core, this sequence is a ritual to kindle the sun or fire energy within oneself, igniting a transformative process aimed at heating the body and awakening the dormant, energetic nature that resides within. This blog delves into the informative exploration of how Surya Namaskar A serves as a potent tool in Ashtanga Vinyasa Yoga, shedding light on its role in awakening the inner sun, stoking the flames of vitality, and nurturing the dynamic energy that lies at the heart of this transformative practice

Surya Namaskar (A) – Sun Salutation (A)

Sun Salutation A, also known as Surya Namaskar A, is a powerful sequence of 7 yoga postures that flow together in a graceful dance with 11steps. It’s more than just a physical exercise; it’s a practice steeped in symbolism and tradition, often performed at sunrise as a reverent greeting to the sun, the source of life and energy. While you practice need ujjayi breath which increase heat inside the body which will start to melt toxins thought the swat all come out

1. Samasthiti

2. Urdhva Hastasana

Breath = Inhale
Drishti = Thumbs
Example Instructions = Bring the arms up, press the palms together

3. Standing Forward Bend | Uttanasana

Breath = Inhale
Drishti = 3rd Eye
Example Instructions = Lengthen the spine, lift the Head

4. Four Limbed Staff Pose | Chaturanga Dandasana

Breath = Inhale
Drishti = Nose
Example Instructions = Jump or step back, lower down, feet hip width apart, elbows in beside the ribs, chest broad, fingers spread

5. Upward Facing Dog | Urdhva Mukha Svanasana

Breath = Inhale
Drishti = Upward
Example Instructions = Lift the chest, roll onto the top of the feet, open the shoulders, thighs up off the floor

6. Downward Facing Dog | Adho Mukha Svanasana

Breath = Exhale Stay 5 breaths
Drishti = Navel
Example Instructions = Lift the hips up, roll back onto the feet, press the palms, open the shoulders, send the heels to the ground, bandha engaged.

7. Standing Half Forward Bend | Ardha Uttanasana

Breath = Inhale
Drishti = 3rd Eye
Example Instructions = Bring the feet between the hands, lengthen the spine, look up.

8. Standing Forward Bend | Uttanasana

Breath = Exhale
Drishti = Nose
Example Instructions = Try to touch the chin on the knees.

9. Upward Salute | Urdhva Hastasana (Palm Tree Pose)

Breath = Inhale
Drishti = Thumbs
Example Instructions = Come all the way up with the spine straight, arms up, palms together, look at the thumbs

10. Samasthiti

Breath = Exhale
Drishti = Nose
Example Instructions = Samasthiti

Surya Namaskar B – Dynamic Journey In Advanced Sun Salutations

Surya Namaskar B, or Sun Salutation B, is a more vigorous and advanced flow than its counterpart, Surya Namaskar A. It builds upon the foundation of A by incorporating additional postures and variations, creating a dynamic and invigorating yoga practice.

Here’s a brief overview of the 8 asana with 19 steps postures included in Surya Namaskar B:

1. Samasthiti

Breath = Deep Ujjayi
Drishti = Nose
Example Instructions = Toes together, heels together, weight spread evenly over the feet, lower abdomen pulled in, shoulders rolled back, finger tips pointing to the ground, chin parallel to the floor.

2. Utkatasana : Chair Pose

Breath = Inhale
Drishti = Thumbs
Example Instructions = Bend the knees, bring the arms up, press the palms together.

3. Uttanasana: Standing Forward Fold Pose

Breath = Exhale
Drishti = Nose
Example Instructions = Fold forward, straighten the legs, crown of the head towards the ground, palms by the feet

4. Urdvah Uttanasana

5. Four Limbed Staff Pose | Chaturanga Dandasana

6. Urdvah Mukkha Svanasana | Upward Facing Dog

7. Adho Mukha Svanasana |Downward Facing Dog

8. Virabhadrasana A | Warrior Pose

9. Chaturanga Dandasana

10. Urdvah Mukkha Svanasana

11. Adho Mukha Svanasana |Downward Facing Dog

12. Urdvah Uttanasana

13. Uttanasana: Standing Forward Fold Pose

14. Utkatasana : Chair Pose

15. Samasthiti

Standing Tall: Mastering Ashtanga's Foundation

The Ashtanga Primary Series isn’t just a yoga practice, it’s a physical and mental odyssey. We journey through postures, breath, and focus, forging strength, resilience, and inner peace. And it all begins with the standing postures.

Standing Postures

The Postures in the standing sequence are presented as the final postures, which may not be accessible for Beginners. We will explain how to modify the postures throughout the course.

Modifications and adjustments for each asana are written in the space below.

1. Padangushtasana – Big Toe Posture

Instruction = Hold Posture For 5 Breaths

Padangusthasana (Big Toe Pose): Imagine reaching for the stars, but instead, touching your big toe! This powerful standing pose stretches your hamstrings, calves, and spine, building strength and flexibility while improving balance and posture. It’s like a full-body orchestra of benefits, playing a tune of improved circulation, mental clarity, and stress relief. Grab your big toe (or a strap if you’re just starting), lengthen your spine, and feel the world open up beneath you.

2. Padahastasana (Hands Under Feet Pose)

Padahastasana (Hands Under Feet Pose): From the heights of Padangusthasana, we descend to a grounded oasis. Padahastasana, with your hands firmly planted beneath your feet, is a deep forward fold that massages your internal organs, lengthens your spine, and soothes your nervous system. This pose is like a warm hug from the inside out, calming your mind and releasing tension. Feel your breath deepen, your worries melt away, and your body find its centre.

3. Parivriita Trikonasana – Twisting Triangle Posture

Instruction = Hold Posture For 5 Breaths

Parivritta Trikonasana, also known as Revolved Triangle Pose, is a dazzling asana that combines strength, flexibility, and a deep twist, making it a true gem in any yoga practice. Imagine extending your body into a triangle, then adding a powerful corkscrew rotation – that’s the essence of this pose!

4. Utthita Parsvakonasana – Extended Side Angle Posture

Instruction = Hold Posture For 5 Breaths

Utthita Parsvakonasana, also known as Extended Side Angle Pose, is a powerful asana that stretches and strengthens your entire body, from your fingertips to your heels. Imagine lunging deeply, then opening your chest and ribs towards the ceiling, reaching for the sky with one arm while grounding down with the other. This pose is like a full-body symphony of benefits, leaving you feeling invigorated, flexible, and balanced.

5. Parivriita Parsvakonasana – Twisting Side Angle Posture

Instruction = Hold Posture For 5 Breaths

Parivritta Parsvakonasana, also known as Revolved Side Angle Pose, is a dazzling asana that takes the power and stretch of Utthita Parsvakonasana (Extended Side Angle Pose) and adds a delightful twist, making it a true crown jewel in any yoga practice. Imagine lunging deeply, then reaching one arm towards the ceiling and the other down towards your back foot, twisting your torso like a graceful vine stretching towards the sun. This pose is a whirlwind of benefits, leaving you feeling invigorated, supple, and radiating inner strength.

6. Prasarita Padottanasana – Wide Leg Forward Bend (A –D)

Prasarita Padottanasana, or Wide-Legged Forward Bend, comes in four variations (A-D) offering a progressive stretch for your hamstrings, spine, and hips. Think wide stance, reach for your toes (or blocks!), and fold deeper with each iteration:

(A): A gentle introduction, fold from the hips while keeping your knees slightly bent.

(B): Deeper fold, straighten your front leg and grab your shin or calf if you can.

(C): Advanced step, reach for your big toes with full leg extension, opening your chest and spine.

(D): Intense stretch, grab your big toes and bend your elbows, drawing your head towards your mat.

7. Parsvottanasana – Intense Side Stretch Posture

Parsvottanasana, also known as Intense Side Stretch Pose, isn’t for the faint of heart. But for those willing to explore, it’s a gateway to a symphony of benefits! Imagine standing tall, then folding deeply over one leg, reaching your arm towards your foot like a graceful willow swaying in the breeze. This pose ignites a cascade of stretches and strengthens your body from the ground up.

8.Utthita Hasta Padangushtasana (A-D) Extended Hand To Big Toe Posture

Utthita Hasta Padangusthasana, also known as Extended Hand to Big Toe Pose. It’s not just a pose, it’s an adventure – a series of four variations (A, B, C, and D) that scale a mountain of stretching, strengthening, and balancing challenges, each rewarding you with stunning vistas of inner growth.

9. Ardha Baddha Padmottanasana – Half Bound Lotus Forward Bend

Ardha Baddha Padmottanasana, also known as Half Bound Lotus Forward Bend, is a yoga pose that combines the half lotus pose and the standing forward bend pose. The name comes from the Sanskrit words ardha, meaning “half”, baddha, meaning “bound”, padma, meaning “lotus”, uttana, meaning “intense stretch”, and asana, meaning “pose” or “posture”.

10. Utkatasana – Fierce Posture

Utkatasana, also known as the Chair Pose, is a yoga asana that translates to “Fierce Seat” or “Powerful Pose” in Sanskrit. It’s a fundamental yoga pose that can provide many physical and mental benefits.

11. Virabhadrasana (A)

Virabhadrasana I, also known as Warrior Pose I, is a magnificent standing posture in yoga that embodies inner strength, stability, and grace. It engages multiple muscle groups and offers a multitude of benefits for both your physical and mental well-being.

12. Virabhadrasana (B)

Virabhadrasana B (Warrior II Pose) is a powerful standing yoga pose that builds strength, stability, and focus. Named after Virabhadra, a fierce warrior in Hindu mythology, this pose embodies both grace and power.

To Learn These Asana You Can Join Bellow Teacher Training

Sitting Postures: Unveiling The Inner Landscape In Ashtanga Yoga

The Ashtanga Primary Series, also known as Yoga Chikitsa, is more than just a sequence of physical postures. It’s a transformative journey inward, where breath, movement, and focus intertwine to cultivate strength, resilience, and inner peace. And after traversing the dynamic landscape of the standing postures, we arrive at the tranquil haven of the sitting postures.

Sitting Postures: – Having passed the dynamic realm of standing postures in Ashtanga Vinyasa yoga, we reach a calmer place: sitting postures. Like a deep exhale followed by a vigorous inhale, these postures symbolize a shift inward, where breath, meditation, and introspection take center stage. Let us see the ways to do all the asanas.

DANDASANA – STAFF POSTURE:-

Sanskrit Name: दण्डासन (Daṇḍāsana)

Meaning: “Staff posture” (Daṇḍa = staff, asana = posture)

Dandasana, or Staff Pose, in Hatha Yoga, aligns the spine like a staff, strengthening the lower back, abdomen, and pelvis. Enhances posture and establishes a strong foundation for overall spinal health

2. PASCHIMOTTANASANA (A-D)– SITTING FORWARD BEND(A-D) :-

Sanskrit Name: पश्चिमोत्तानासन (Paschimottanāsana)

Meaning: “West-stretching posture” (Paschima = west, uttana = intense stretching, asana = posture)

Paschimottanasana, also known as the Seated Forward Bend, is a fundamental seated forward bend posture widely practiced in Hatha yoga. It offers a deep stretch to the hamstrings, spine, and shoulders, providing numerous physical and mental benefits.

3. PURVOTTANASANA – INTENSE EAST STRETCH :-

Sanskrit Name: पुरवोत्तानासन (Purvottanāsana)

Meaning: “East-stretching posture” (Purva = east, uttana = intense stretching, asana = posture)

Purvottanasana, also known as Upward Plank Pose, lives up to its name by providing an intense stretch to the front of the body in an elegant backbend. It’s a powerful posture offering numerous benefits, but demands proper technique and awareness to practice safely.

4. Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend

Sanskrit Name: अर्ध बद्ध पद्म पश्चिमोत्तानासन (Ardha Baddha Padma Paścimottanāsana)

Meaning: “Half-bound lotus, west-stretching posture” (Ardha = half, baddha = bound, padma = lotus, paschima = west, uttana = intense stretching, asana = posture)

Ardha Baddha Padma Paschimottanasana, also known as Half Bound Lotus Forward Bend, is an intermediate-level posture combining a seated forward bend with a half lotus leg position. It offers a deep stretch to the hamstrings, spine, hips, and shoulders, along with several other benefits.

5. Trianga Mukhaikapada Paschimottanasana – Three Limbs Facing One Foot Forward Bend

Sanskrit Name: त्रिङ्ग मुखैकपाद पश्चिमोत्तानासन (Triṃga Mukhaikapada Paścimottanāsana)

Meaning: “Three limbs, face-to-one-foot, west-stretching posture” (Triṃga = three limbs, mukha = face, eka = one, pāda = foot, paschima = west, uttana = intense stretching, asana = posture)

Trianga Mukhaikapada Paschimottanasana, also known as One-Leg Folded Forward Bend, is a challenging advanced seated forward bend posture requiring balance, flexibility, and core strength. It engages three areas – feet, knees, and buttocks – hence the name “Trianga” (three limbs).

5. Trianga Mukhaikapada Paschimottanasana – Three Limbs Facing One Foot Forward Bend

Sanskrit Name: त्रिङ्ग मुखैकपाद पश्चिमोत्तानासन (Triṃga Mukhaikapada Paścimottanāsana)

7. NAVASANA – BOAT POSTURE

Sanskrit Name: नवासन (Navāsana)

Meaning: “Boat posture” (Nava = boat,

Navasana, also known as Boat Pose, is a fundamental intermediate balancing posture in Hatha yoga. It resembles a boat floating on water, hence its name, and requires both core strength and balance to hold effectively.

8. BHUJAPIDASANA • SHOULDER PRESSURE POSTURE

Sanskrit Name: भुजपीडासन (Bhujapīḍāsana)

Meaning: “Shoulder pressure posture” (Bhuja = arm, pīḍa = pressure, asana = posture)

Bhujapidasana, also known as Shoulder Pressure Pose, is an advanced arm balance posture in Hatha yoga. It resembles a human pretzel, demanding significant flexibility, strength, and balance to master.

9. KURMASANA • TORTOISE POSTURE

Sanskrit Name: कूर्मासन (Kūrmāsana)

Meaning: “Tortoise posture” (Kūrma = tortoise, asana = posture)

Kurmasana, also known as Tortoise Pose, is a seated forward bend posture in Hatha yoga. Like a tortoise withdrawing into its shell, this pose encourages inward focus and flexibility along the spine and hamstrings.

10. GARBHA PINDASANA • EMBRYO POSTURE

Sanskrit Name: गर्भ पिंडासन (Garbha Piṇḍāsana)

Meaning: “Embryo posture” (Garbha = womb, Piṇḍa = fetus, asana = posture)

Garbha Pindasana, also known as Embryo Pose, is a seated forward bend posture in Hatha yoga. It mimics the position of a fetus in the womb, offering a sense of comfort, security, and deep relaxation.

11. KUKKUTASANA • ROOSTER POSTURE

Sanskrit Name: कुक्कुटासन (Kukkuṭāsana)

Meaning: “Rooster posture” (Kukkuṭa = rooster,

Kukkutasana, also known as Rooster Pose, is an advanced arm-balancing asana in Hatha yoga. It requires significant strength, flexibility, and balance to hold successfully, resembling a rooster standing tall on its feet.

12. BADDHA KONASANA A-B • BOUND ANGLE POSTURE

Sanskrit Name: बद्धकोणासन (baddhakoṇāsana)

Meaning: The name comes from the Sanskrit words:

बद्ध (baddha):meaning “bound,” “tied,” or “knotted”
कोण (koṇa):meaning “angle” or “corner”
आसन (āsana):meaning “posture” or “seat”

Baddha Konasana, also known as Cobbler’s Pose, is a seated posture that offers a gentle yet effective stretch for the inner thighs and hips. It’s often considered a beginner-friendly pose, but variations provide deeper challenges for more experienced practitioners.

13. UPAVISTA KONASANA A-B • SEATED ANGLE POSTURE

Sanskrit Name: उपविष्ठ कोणासन (upaviṣṭha koṇāsana)

Meaning: The name breaks down into the following Sanskrit words:

उपविष्ठ (upaviṣṭha):meaning “seated” or “sitting”
कोण (koṇa):meaning “angle” or “corner”
आसन (āsana):meaning “posture” or “seat”

Upavistha Konasana, also known as Wide-Angle Seated Forward Bend, is a seated posture requiring flexibility and offering a deep stretch for the hamstrings, back, and inner thighs. It comes in two variations (A & B) targeting different aspects of the stretch.

14-SUPTA KONASANA A-B • LYING-DOWN ANGLE POSTURE

Sanskrit Names:

Supta Konasana A: सुप्तकोणासन (Supta-koṇa-āsana)
Meaning Breakdown:
- Supta (सुप्त): Reclining, sleeping
- Koṇa (कोण): Angle, corner
- Āsana (आसन): Posture, seat

Supta Konasana, also known as Reclined Angle Pose, is a yoga posture with two variations often referred to as “A” and “B.” Both variations target the inner thighs (adductors) and hamstrings, but with slightly different emphasis.

15. SUPTA PADANGUSTASANA • RECLINING BIG TOE POSTURE

Supta Padangusthasana (शयनाङ्गुष्ठासन), also known as Reclining Big Toe Pose, offers a multifaceted experience for yogis of all levels. Its Sanskrit name breaks down as follows:

शयना (śayana):meaning “lying down” or “reclining”
ङ्गुष्ठ (aṅguṣṭha):meaning “big toe” or “thumb”
आसन (āsana):meaning “posture” or “seat”

16. UBHAYA PADANGUSTHASANA • BOTH BIG TOES POSTURE

Ubhaya Padangusthasana, also known as Double Toe Hold Pose, is a dynamic posture in yoga that challenges your core strength and balance while offering benefits for various body parts. Here’s a brief introduction:

Sanskrit Name and Meaning:

उभय (ubhaya):meaning “both”
पाद (pāda):meaning “foot”
अङ्गुष्ठ (aṅguṣṭha):meaning “big toe”
आसन (āsana):meaning “posture” or “seat”

So, the name translates to “Both Big Toes Posture,” accurately reflecting the position you hold in the pose.

17. Urdhva Mukha Paschimottasana-Upward Facing Full Forward Bend

This known pose, also called Upward-Facing Seated Forward Bend or Upward-Facing Forward Fold, involves sitting with legs together, reaching forward to bend and grab your feet, then lifting your torso while keeping your legs straight. It’s an advanced forward bend and requires flexibility and core strength.

18. SETU BANDHASANA • BRIDGE

Setu Bandhasana, also known as Bridge Pose, is a versatile yoga posture commonly practiced for its numerous benefits. Here’s a brief introduction:

Sanskrit Name & Meaning:

Setu (सेतु):meaning “bridge”
Bandha (बंध):meaning “lock” or “bind”
Asana (आसन):meaning “posture” or “seat”

Therefore, the combined meaning translates to “Bridge Posture,” accurately reflecting the shape formed by your body in the pose.

19. Urdhva Dhanurasana • Upward Bow Posture

Urdhva Dhanurasana, also known as Upward Bow Pose or Wheel Pose, is a challenging yet rewarding backbend posture in yoga. Here’s a brief introduction:

Sanskrit Name and Meaning:

Urdhva (उर्ध्व):meaning “upward”
Dhanu (धनु):meaning “bow”
Asana (आसन):meaning “posture” or “seat”

So, the combined meaning translates to “Upward Bow Posture,” reflecting the body’s shape resembling a bent bow facing upwards.

Unwind And Rejuvenate: The Essential Closing Sequence In Yoga

Every yoga practice culminates in a calming closing sequence designed to gently transition your body and mind from active movement to deep relaxation. This sequence, regardless of the specific series you follow, plays a crucial role in optimizing the benefits of your practice.

Paschimottanasana (Intense Forward Bend):

Stretch your hamstrings, spine, and shoulders while promoting relaxation and mental clarity.

2.Salamba Sarvangasana (Supported Shoulder Stand):

Strengthen your core and shoulders, stimulate your thyroid, and find calmness in the nervous system.

Halasana (Plough Pose):

Experience deep stretches in your spine, shoulders, and legs, promoting calmness and reducing stress and fatigue.

Karnapidasana (Ear Pressure Pose):

Stimulate internal organs, quiet your mind, and delve into introspection.

Urdhva Padmasana (Upward Lotus Pose):

(Advanced) Build strength and balance while fostering a sense of calm and focus in this challenging inversion.

Pindasana (Embryo Pose):

Curl up in a comforting and nurturing pose, encouraging introspection and alleviating anxiety.

Matsyasana (Fish Pose):

Open your chest, stretch your throat, and improve posture and respiration.

Uttana Padasana (Extended Legs Pose):

Strengthen your core, stretch the back of your legs, and experience improved digestion.

Chakrasana Vinyasa (Backward Roll):

Gently massage your spine as you prepare your body for headstand.

Sirsasana (Headstand):

(Advanced) Improve balance and concentration, strengthen your core and shoulders, and increase blood flow to the brain.

Urdhva Dandasana (Upward Staff Pose):

Strengthen your core and shoulders, preparing your body for headstand variations.

Balasana (Child’s Pose):

Find rest and relaxation while promoting gentle spinal decompression.

Baddha Padmasana (Bound Lotus Pose):

Enhance hip and ankle flexibility while fostering meditation and mindfulness.

Yoga Mudrasana (Yogic Seal Pose):

Lengthen your spine, calm your mind, and delve into introspection.

Padmasana (Lotus Pose):

Enhance hip and ankle flexibility while fostering meditation and mindfulness.

Uttpluthi (Uprooting):

Utpluthih, also known as tolasana, is a yoga pose that strengthens the arms, wrists, and abdomen. It can also improve balance and lotus pose.

Savasana (Corpse Pose):

Immerse yourself in deep relaxation, promoting mindfulness and integrating your practice.