Practice regularly. Never hurry. Hold each position once you have gone as far into it as comfort permits. Come out of an exercise as slowly as you went into it. Never force a position, never jerk or bounce in order to go further. Never compare yourself to anyone else. Concentrate intensely with each exercise you perform. Rest between exercises. Breathe normally during the holding position of an exercise.
Always keep your body relaxed even at the apex of a position, except for those parts which are directly involved in the pose. The best time to exercise is either first thing in the morning or last thing at night. In the evening the exercising comes more easily and refreshes and relaxes you for a good sleep. Practice in a private and airy place. It is wise not to eat a heavy meal for at least 2 hours before exercising strenuously.
Always empty the bladder and move the bowels before the practice of Yoga. Ladies, you may exercise during menstruation if you wish. People with High Blood Pressure, Dizziness or Detached Retina should always check with your doctors.
No., Name, english name, description with image
1. Uddiyana Bandha [Abdominal Lift]
2. Nauli [(Variation)]
3. Ek Pada Sirsasana [Ankle to Forehead stretch]
4.Variation I
5.Virabhadrasana [Arm and Leg stretch variations]
6. Variation II
7. Padangustha Dhanurasana [Bow variations, Bow - to - the - side]
8. Variation II - [Cobra-Bow]
9. Variation III - Crossed Bow
10. Variation IV -
11. Uttana Mayurasana [The Bridge]
12. Variation I - Brawbridge
13. Parsvottanasana [Chest expander - to - the - side]
14. Variation I.
15. Variation II.
16. Bhujangasana. Cobra Variations.
17. Variation I.
18. Variation II.
19. Urdva Mukha Svanasana. Variation III - Cobra - on - Toes.
20. Variation IV - Cobra without Hands.
21. Kukkutanasana. Cock.
22. Variation I.
23. Gomukkhasana. Cow and Pose.
24. Crossed Knee Bend.
25. Bakasana. Crow.
26. Sirangushtasana. Deep Lunge.
27. Adho Mukha Svanasana. Dog Stretch.
28. Garudasana. Eagle Pose.
29. Janu Sirsasana. Ear to Knee Pose.
30. Variation I.
31. Parivratta Janu Sirsasana. Variation II.
32. Matsyasana. Fish Variation.
33. Variation I.
34. Variation II.
35. Uttanasana. Forward Bend Standing Variations.
36. Padangusthasana. Variation I.
37. Pada Hastasana. Variation II.
38. Ardha Baddha Padmottanasana. Variation III.
39. Paschimottanasana. Forward Bend Variations.
40. Variation I - On a Theme.
41. Parivrtta Paschimottanasana. Variation I.
42. Urdhva Mukha Paschimottanasana. Variation II.
43. Triang Mukhaikapada Paschimottanasana. Variation III.
44. Bhekasana. Frgo.
45. Salamba Sirsasana. Headstand Variations.
46. Variation I- on a Theme 1.
47. Variation II - on a Theme 2.
48. Vatayanasana. Horse.
49. Purvottanasana. Inclined Plane.
50. Variation I.
51. Variation II.
52. Knee Press (Wind - relieving pose).
53. Variation I.
54. Variation II.
55. Hanumanasana (Anyaneyasana). Leg Split.
56. Variation I.
57. Salabhasana [Locust]
58. Variation I
59. Variation II Half-Locust
60. Padmasana [Lotus]
61. Sukhasana [Variation I]
62. Siddhasana [Variation II]
63. Variation III - Half Lotus
64. Swastikasana [Variation IV - Ankle - Lock]
65. Padmasana [Variation V - Full Lotus]
66. Baddha Padmasana [Variation VI - Bound Lotus]
67. Sanmukhi Mudrasana [Variation VII - Sense Sealer]
68. Yoga Mudra [Variation VIII- Symbol of Yoga]
69. Marichyasana [Marichi's Pose]
70. Mayurasana [Peacock]
71. Variation I
72. Halasana [Plough Variations]
73. Variation I
74. Variation II - On a Theme
75. Karna Pidasana [Variation II - Ear Presser]
76. Supta Konasana [Variation III - Spreading Plough]
77. Parsva Halasana [Variation IV - Lateral Plough]
78. Chaturanga Dandasana [Push-up]
79. Supta Virasana [Reclining Warrior]
80. Paryankasana [Variation I - Couch]
81. Kapotasana [Variation II - Pigeon]
82. Variation III - Pigeon
83. Pinch Mayurasana [Dancing Scorpion]
84. Sayanasana [Resting scorpion]
85. Vrschikasana [Scorpion]
86. Akarna dhanurasana [Shooting Bow Pose]
87. Variation I
88. Variation II
89. Sarvangasana [Shoulder stand variations]
90. Variation I
91. Variation II - On a theme
92. Anantasana [Side Raise]
93. Variation I
94. Supta Padangusthasana [Spider]
95. Variation I
96. Variation II
97. Sponge
98. Prasrita Padottanasana [Spread Leg Stretch Standing]
99. Dandasana, Paripurna Navasana [Staff]
100. Variation I
101. [Variation II]
102. Surya Namaskar [Sun Salutations]
103. Kurmasana [Tortoise]
104. Svata Kurmasana [Variation I]
105. Maha Mudra [Trunk Sealer]
106. Ardha Matsyendrasana [Twist Variations]
107. Variation I
108. Variation II
109. Variation III
110. Variation IV
111. Variation V
112. Urdhva Dhanurasana / Chakrasana [Wheel]
113. Variation I - On a Theme 1
114. Variation II - On a Theme 2
115. Variation III - On a Theme 3
116.Variation IV - Advanced Wheel
117. Variation V
118. Variation VI
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