All the systems of the body are affected: muscular, skeletal, circulatory, respiratory, digestive, reproductive, endocrine, lymphatic, and nervous.
The postures themselves fall into the following categories: standing, seated, supine(lying on the back), prone (lying face down) and inversions (such as headstand, shoulderstand or elbowstand).
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Category |
English |
Sanskrit |
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Supine |
Two-legged platform/Desk Pose |
Dvipada pitham (Dvi: two Pada: foot, Pitham: platform) |
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Knee-to-Chest pose |
Apanasana (apana: descending breath) |
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Bridge Pose |
Setu Bandhasana (Setu: bridge; Bandha: the context forming of a bridge) |
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Both-knees-to-Chest Pose |
Apanasana |
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Supine Leg Stretch |
Supta Padangusthasana (Supta: spine; Pada: foot; Angustha: big toe) |
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Prone |
The sunbird (Cat Stretch) |
Chakravakasana |
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Child pose |
Balasana (Bala: child/embryo, folded leaf) |
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Four-limbed Staff(Plank) Pose |
Chaturanga Dandasana (Chat: 4; Anga: limb; danda: staff or rod) |
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Cobra pose |
Bhujangasana (Bhujanga: serpent) |
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Downward Facing Dog |
Adho Mukha Savnasana (Adho: down; Mukha: face; Svana: dog) |
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Standing |
Mountain Pose |
Tadasana (Tada:mountain/ samasthiti) |
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Half-moon Pose |
Ardha Chandrasana (Ardha:half; Chandra:moon) |
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Chair Pose |
Utkatasana (Utkata:powerful/ fierce/awkward/uneven) |
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Forward Bend |
Uttanasana (Ut: deliberation/intensity; Tan: stretch, extend, lengthen out) |
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Standing
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Triangle Pose |
Utthita Trikonasana (Utthita: extended, stretched; Tri: 3; Kona: angle) |
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Spread Legs Intense Forward Bend |
Prasarita Padottanasana I (Prasarita: expended, spread, extended; Pada: foot) |
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Side Angle Pose |
Utthita Parsvakonasana (Utthita: extended; Parsva: side, flank; Kona:angle) |
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Balance |
Tree Pose |
Vrksansana (Vrksa: tree) |
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Seated |
Easy Seated Pose |
Sukhasana (Sukha: joy, pleasure, ease) |
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Staff Pose |
Dandasana (Danda: rod, staff) |
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Head-to-Knee Pose |
Janusirsasana (Janu: knee; Sirsa:head) |
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Four-legged Platform/Table Pose |
Chatushpada Pitham |
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Full Posterior Stretch |
Paschimottanasana (Paschima: west) In yoga, the entire back or posterior, of the body is considered the western part of the body. The front or anterior of the body is the east. The northern aspect is giving to the top, or crown, of the head; while the southern aspect is applied to the soles of the feet. |
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Full Anterior Stretch |
Purvottanasana (Purvo: east; Uttana: intense) |
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Seated twist |
Marichyasana III |
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Abdominals |
Twisted Stomach Pose |
Jathara Parivartanasana (Jathara: stomach, belly; Parivartana: turning, rolling about) |
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Full Boat Pose |
Paripurna Navasana (Paripurna: whole or complete; Nava: ship, boat or vessel) |
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Inversions |
Inverted Pose |
Viparita Karani Mudra (Viparita Karani: in the inverted manner) |
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