Āsanas (Poses)

The literal translation of word Āsana means posture. According to Yoga Shastras there are approx. 840,000 poses, out of which 84 are considered to be of great importance.

Broadly Āsanas are divided into: Meditative Āsana and Cultural Āsana (The Complete Illustrated Book of Yoga by Swami Vishu-devananda).

Meditative Āsanas

For the breathing exercises (Prānāyāma) also while meditating these postures are of great importance. To start with practice sitting in these poses for 15 minutes daily and gradually one will be able to sit for longer durations with without body movements. The steadier the pose, the easier it is to concentrate the mind.

Padmasan (Lotus Pose)

Sit on the floor (or meditation-mat).
Stretch the legs out, and hold the right foot with both hands, folding from the knee place the right foot on the left thigh.
Similarly fold the left leg and place it on the right thigh.
Keep the hands on the knees in Chin Mudrā or placethe handsbetween the heeels in Gyan Mudrā.
Make sure the spine is straight while sitting in the posture, and the knees are not off the mat/ floor.

Sukhasan

Sukhasan is comfortable sitting posture, this is an ordinary cross-legged sitting posture.
Sit on the floor (or meditation-mat). Cross the legs comfortably.
Keep the hands on the knees in any comfortable Mudrā of choice, and make sure the spine is straight at all times.

Mukthasan or Guptasan

Sit on the floor (or meditation-mat).
Folding the right leg from the knee joint place the right heel against the pubic bone (located at the front of the body just below the abdomen).
Now fold the left leg from the knee joint and place the left heel and keep it above the right heel.
Keep the hands comfortably on knees in Chin Mudrā and spine straight.

Vajrāsana (Kneeling Pose)

Kneel down, sit on the heels, maintaining straight spine.
Keep the hands on the thighs closer to the knees, facing down.

Swastikasan (Ankle Lock Pose)

Swastik in Sanskrit means fortunate or auspicious. It is represented by symbol 卐.
Sit on the floor (or meditation-mat). Bend the right leg at knee and keep the heel against groin (the junctional area between the torso and the thigh) of left thigh, so that the sole will be lying in close contact with thigh.
Similarly, bend the left leg and place it against the right groin. Insert the toes of the left foot between theright calf and thigh muscle.
Keep the spine straight and hands on the knees in Chin Mudrā.

Siddhasan

Only those who attempt to become established in celibacy should practice this sitting posture.
Sit on the floor (or meditation-mat).
Stretch the legs out, bend the left leg at knee joint and place the heel between the anus and scrotum.
Fold the right leg and place the heel against the pubic bone. Keep the body erect.

Sway with San

Āsanas (Poses)

Meditative Āsanas