12 Basic Asanas
Standing Forward Bend - Pada Hasthasana
- Headstand (Sirshasana)
- Shoulderstand (Sarvangasana)
- Plough (Halasana)
- Fish (Matsyasana)
- Sitting Forward bend (Paschimothanasana)
- Cobra (Bhujangasana)
- Locust (Shalabhasana)
- Bow (Dhanurasana)
- Spinal twist (Ardha Matsyendrasana)
- Crow (Kakasana) or Peacock (Mayurasana)
- Standing forward bend (Pada Hasthasana)
- Triangle (Trikonasana)
Definition: Bending forward in a standing position.
Standing poses develop strength and flexibility in your legs and hips and equilibrium in your body. The Hands-to-Feet Pose stretches your spine and joints, and increase the blood supply to your brain. The Triangle is the last of the basic Asanas. You must master this pose and its variations before trying the advanced Asanas.
Objective: To make your spine and legs supple and strong.
Forward & Down
This is similar to the Forward Bend, but here gravity helps to stretch your body down. Stand with your feet together. Inhale, while lifting your arms straight above your head. Exhale as you bend forward and down. Breathe normally while you are in the pose. Hold for at least 30 seconds: as you gain experience, increase the time to several minutes.