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| B.K.S. Iyengar |
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| Krishnamacharya |
Sukhasana
1. Sit with legs extended forward.
Legs together and straight,
back straight, palms on the lap,
shoulders relaxed, eyes closed, chin down.
2. Cross legs and place palms on knees.
Arms relaxed.
Back erect.
Brahmasana
1. Sit with legs extended forward.
Legs together and straight,
back straight, palms on the lap,
shoulders relaxed, eyes closed, chin down.
2. Place left ankle on the right thigh and right foot under the left thigh,
place palms on the knees. Arms relaxed.
Back erect.
Uttanasana
1. Stand in samasthiti.
Feet together, legs straight, back straight,
palms touching the sides of the legs,
weight on both feet, buttocks relaxed, shoulders relaxed,
chin down, eyes open.
2. On inhale, raise arms from the front.
Straight arms across ears, palms facing front.
3. On exhale, bend forward and place palms by the sides of the feet.
Weight only on the legs, arms relaxed.
4. Inhale in this posture with hands on the floor, allow the back to arch.
5. On exhale, bend further towards the legs.
Weight still on the legs. Forehead on the legs.
6. On inhale, move trunk away from legs without lifting palms.
7. Exhale in this posture.
8. On inhale, come up. Arms must lead the trunk.
9. On exhale, lower arms from the front, back to samasthiti.
Adhomukha Svasana
1. Stand in samasthiti.
Feet together, legs straight, back straight,
palms touching the sides of the legs, weight in both feet,
buttocks relaxed, shoulders relaxed,
chin down, eyes open.
2. On inhale, raise arms from the front.
Straight arms across ears, palms facing front.
3. On exhale, bend forward and place palms by the sides of the feet,
head touching legs.
Legs straight and together, forehead on the legs,
palms on the floor facing forward, weight on the legs only,
chin down, eyes open.
4. While holding breath shift weight onto the hands and throw legs back.
Body horizontal and balancing only on the palms and toes.
Knees, chest and stomach off the floor,
elbows bent, feet together, no chin down.
5. On inhale, lift chest up, while straightening elbows.
Body balanced only on the palms and toes, chest forward,
straight legs, shoulders relaxed.
6. On exhale, lift hip up, while lowering head and chest.
Legs straight, crown of the head on the floor,
weight only on legs and hands, heels near the floor, chin down.
7. While holding breath, shift weight onto the hands and
throw legs forward and place feet in between palms.
8. On inhale, raise arms and come up. Arms must lead the trunk.
9. On exhale, lower arms from the front, back to samasthiti.
Tadakamudra
1. Lie down on the back. Legs together and straight,
palms on the floor along the body, elbows straight,
chin down, eyes closed.
2. Lock fingers and turn them out. Arms relaxed.
3. On inhale, raise arms and place them on the floor above the head.
Straight arms across the ears.
4. Exhale and while holding after exhale, contract the abdomen.
5. Relax the abdomen, and then inhale.
6. On exhale, lower the hands.
7. Release fingers and place palms on the floor.
Apanasana
1. Lie down on the back. Legs together and straight,
palms on the floor along the body, elbows straight,
chin down, eyes closed.
2. Bend knees and place feet on the floor, close to the buttocks.
3. Lift feet off the floor and place palms on the knees from the side.
Knees and feet together, shoulders relaxed.
4. On exhale, contract abdomen and bring knees closer to the chest.
Elbows bent, hips still on the floor.
Arms must not pull the legs.
5. On inhale, move knees away from the chest.
6. Place feet and hands on the floor along the body.
7. Extend legs.
Urdhva Prasrta Padasana
1. Lie down on the back.
Legs together and straight, palms on the floor along the body,
elbows straight, chin down, eyes closed.
2. On inhale, raise arms from the front and place on the floor above the head.
Palms turned up, straight arms on the floor.
3. On exhale, while lowering arms, lift straight legs to vertical position.
Legs together and vertical, hips on the floor,
arms alongside the body, palms on the floor.
4. On inhale, while raising arms above the head,
lower straight legs to the floor.
5. On exhale, lower palms to the floor along the body.
Janusirsasana
1. Sit with legs extended forward.
Legs together and straight, back straight, palms on the lap,
shoulders relaxed, eyes closed, chin down.
2. Bend right leg and place sole against the left thigh.
Body facing left leg, right knee on the floor, right heel touching groin,
palms on either side of the leg.
3. On inhale, raise arms above the head. Straight arms across ears,
palms facing front.
4. On exhale, bend forward and hold left foot. Arms relaxed.
5. Inhale in this position. With hands in position, allow back to arch.
6. On exhale, bend further towards the left leg.
Forehead on the leg. Don't use arms to pull trunk to leg.
7. On inhale move trunk away from leg, while continuing to hold foot.
8. Exhale in this position.
9. On inhale, raise arms and come up. Arms must lead the trunk.
10. On exhale lower arms from the front.
11. Extend right leg forward.
Note: - This asana is to be done on both sides.
Upavistakonasana
1. Sit with legs extended forward. Legs together and straight, back straight,
palms on the lap, shoulders relaxed, eyes closed, chin down.
2. Spread the legs. Place palms on the floor, in between the legs.
3.
On inhale, raise arms from the front, above the head.
Straight arms across ears, palms facing front.
4.
On exhale, bend forward. Palms on the floor, arms relaxed.
5.
Inhale in this position. With hands in position, allow back to arch.
6.
On exhale, bend further towards the floor. Forehead on the floor.
7.
On inhale, move head and trunk away from floor.
8.
Exhale in this position.
9.
On inhale, raise arms and come up. Arms must lead the trunk.
10.
On exhale, lower arms from the front.
11. Bring legs together.
Pascimatanasana
1. Sit with legs extended forward. Legs together and straight, back straight,
palms on the lap, shoulders relaxed, eyes closed, chin down.
2.
On inhale, raise arms from the front, above the head.
Straight arms across ears, palms facing front.
3.
On exhale, bend forward and hold feet. Arms relaxed.
4.
Inhale in this position. With hands in position, allow back to arch.
5.
On exhale, bend further towards straight legs. Forehead on the legs.
Don't use arms to pull trunk to legs.
6.
On inhale, move trunk away from legs, while continuing to hold feet.
Knees and feet together, shoulders relaxed.
7.
Exhale in this positions.
8.
On inhale, raise arms and come up. Arms must lead the trunk.
9.
On exhale, lower arms from the front.
Navasasana
1. Sit with legs extended forward. Legs together and straight, back straight,
palms on the lap, shoulders relaxed, eyes closed, chin down.
2.
On inhale, raise arms from the front, above the head.
Straight arms across ears, palms facing front.
3.
On exhale, while lowering straight arms to shoulder level,
lean back and lift straight legs, legs and arms straight,
palms across legs (but now holding them),
body balanced on the buttocks.
4.
On inhale, lower legs to the floor while raising arms.
5.
On exhale, lower arms from the front.
Tadasana
1. Stand in samasthiti. Feet together, legs straight, back straight,
palms touching the sides of the legs, weight on both feet, buttocks relaxed,
shoulders relaxed, chin down, eyes open.
2.
On inhale, raise arms from the side while arising heels.
Balance on the balls of the feet, arms across the ears,
elbows straight, palms together.
3.
On exhale, lower arms from the side,
while lowering heels to the floor, back to samasthiti.
Ardha Uttanasana
1. Stand in
samasthiti. Lock fingers and turn them out.
Feet together, legs straight, back straight, weight on both feet,
buttocks relaxed, shoulders relaxed, chin down, eyes open.
2.
On inhale, raise arms above the head. Straight arms across ears.
3. On exhale, squat half way. Knees together,
thighs nearly horizontal, back relaxed.
4.
On inhale, arch the back.
5.
On exhale, relax the back.
6.
On inhale, come up. Movement to begin from the arms.
7.
On exhale, lower arms, unlock fingers and release hands,
back to smasthiti.
Ardha Uttanasana
1. Stand in
samasthiti. Feet together, legs straight,
back straight, palms touching the sides of the legs,
weight on both feet, buttocks relaxed, shoulders relaxed,
chin down, eyes open.
2.
On inhale, raise arms from the front.
Arms across ears, palms facing front.
3.
On exhale, bend forward half way, palms facing down.
4.
On inhale, arch the back. Arms and trunk in horizontal position.
5.
On exhale, relax the back.
6.
On inhale, come up. Arms leading the trunk.
7.
On exhale, lower arms from the front, back to
samasthiti.
Virabhadrasana
1. Stand in
samasthiti. Feet together, legs straight, back straight,
palms touching the sides of the legs, weight on both feet, buttocks relaxed,
shoulders relaxed, eyes open.
2. Take a big stride forward with the left leg. Face the front.
Legs straight, back foot slightly turned out.
3.
On inhale, raise arms from the front, while bending the front knee and
maintaining the vertical axis of the spine. Bach arched. Front knee bent.
Weight on both legs. Straight arms across the ears, palms together,
eyes open and and focussed on the horizon.
4.
On exhale, lower arms from the front, while straighten the front leg.
5. Bring back the front foot, to
samasthiti.
Note: - This
asana is to be done on both sides.
Supta Baddhokonasana
1. Lie down on the back. Legs together and straight,
palms on the floor along the body, elbows straight, chin down, eyes closed.
2. Bend knees and place feet close to the buttocks.
Knees together, feet together.
3. Open knees and place soles of the feet against each other, lock fingers and
turn them out Heels close to the groin, knees on the floor.
4.
On inhale, raise arms and place them on the floor above the head.
Arms straight and across the ears.
5.
On exhale, lower arms.
6. Bring knees together, unlock fingers and place on the floor
alongside the body.
7. Extend legs.
Dvipadapitham
1. Lie down on the back. Legs together and straight,
palms on the floor along the body,
elbows straight, chin down, eyes closed.
2. Bend knees, place feet close to the buttocks and hold ankles.
Knees together, feet together, palms wrapped around ankles.
3.
On inhale, raise hips.
4.
On exhale, lower hips to the floor.
5. Release ankles and extend legs.
Bhujangasana
1. Lie down on the stomach.
Forehead on the floor, legs together and straight, toes turned out,
straight arms along the body, palms turned up, eyes closed.
2. Bend elbows and place palms on the floor, near the navel.
Elbows parallel, fingers pointing forward.
3.
On inhale, lift chest and then head.
No weight on the palms, head up.
4.
On exhale, lower head and then chest to the floor keeping
the shoulders relaxed.
5. Place arms along the body.
Ardha Salabhasana
1. Lie down on the stomach. Forehead on the floor,
legs together and straight, toes turned out, straight arms along the body,
palms turned up, eyes closed.
2.
On inhale, sweep right arm above the head,
while raising chest, head and right leg.
Legs and arms straight, right arm across ear,
head up, right knee off the floor.
3.
On exhale, sweep the left arm back to the floor along the body,
while lowering head,
chest and left leg to the floor. Relax shoulders.
Note: This asana is to be done on both sides.
Salabhasana
1. Lie down on the stomach. Forehead on the floor,
legs together and straight, toes turned out,
straight arms along the body, palms turned up, eyes closed.
2.
On inhale, sweep both arms above the head,
while raising the chest, head and both legs.
Legs and arms straight, arms across ear, head up, knees off the floor.
3.
On exhale, sweep both arms back to the floor along the body,
while lowering head, chest and both legs to the floor.
Dhanurasana
1. Lie down on the stomach. Forehead on the floor,
legs together and straight, toes turned out, straight arms along the body,
palms turned up, eyes closed.
2. Bend knees and hold ankles. Forehead on the floor, grip ankles,
feet and knees together and arms straight.
3.
On inhale, pull the feet back and raise the chest while lifting the head up.
Knees off the floor.
4.
On exhale, lower head, chest and knees to the floor.
Relax shoulders.
5. Release ankles, place hands on the floor along the body
and straighten legs.
Ustrasana
1. Kneel down and sit on closed heels. Heels and knees together,
toes turned out, back straight, palms on the knees, eyes closed.
2.
On inhale, while raising arms from the front, raise on knees.
Straight arms across ears, palms elbows bent. Facing the front.
3.
On exhale, lower arms from the front and place hands on waist.
4.
On inhale, arch back and hold heels with the hands, drop head.
5.
On exhale, release hands, come back to the vertical position
and place hands on waist.
6.
On inhale, raise arms from the front.
7.
On exhale, lower arms and sit on the heels.
Cakravakasana
1. Kneel down and sit on closed heels.
Heels and knees together, back straight, palms on the knees,
toes turned out, eyes closed.
2.
On inhale, while raising arms from the front, raise on knees.
Straight arms across ears, palms facing the front.
3.
On exhale, bend forward and place palms on the floor.
Buttocks away from the heels, head and elbows off the floor.
4. On inhale, while moving forward and arching back, extend left leg up.
Lift leg straight (not rotated), head up, keep eyes closed,
relaxed shoulders, arms straight.
5.
On exhale, bend down while bring left leg to the floor.
6.
On inhale, raise arms and come up on knees.
7.
On exhale, lower arms and sit on the heels.
Note: - This asana is to be done on both sides.
Uthita Trikonasana (Parsva)
1. Stand in
samasthiti. Feet together, back straight, legs straight,
palms touching the side of the legs, weight on both feet,
buttocks relaxed, shoulder relaxed, chin down, eyes open.
2. Take a stride sideways. Legs straight, feet parallel.
3.
On inhale, raise arms from the sides to shoulder level.
4.
On exhale, bend laterally and place left hand
on the floor outside the left foot.
Right arm extended up. Turn head and look up.
Weight on feet only, eyes looking at right hand.
Left palm on the floor, facing forward.
5.
On inhale, turn head down and come up.
6.
On exhale, lower arms from the sides.
7. Bring feet together, back to
samashthiti.
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Source: Internet Articles from Krishnamacharya Yoga Mandiram
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