Practice Series: all four series of traditional Aṣṭāṅga Yoga

Sūrya Namaskāra A: the first sun salutation of Aṣṭāṅga Yoga

Every traditional Aṣṭāṅga Yoga practice begins with five rounds of Sūrya Namaskāra A. Its nine movements link breath, gaze, and bandha into a clear vinyāsa...

Sūrya Namaskāra B: the second sun salutation of Aṣṭāṅga Yoga

Sūrya Namaskāra B expands the first sun salutation with Utkaṭāsana and Vīrabhadrāsana A. Five rounds prepare body, breath, and attention for practice.

Pādāṅguṣṭhāsana: big toe pose

Big toe pose is a standing forward bend. The feet are about one foot-width apart, and, as the name suggests, the hands take hold of the big toes.

Pāda Hastāsana: hand-to-foot pose

Hand-to-foot pose is the second posture and the second standing forward bend in the Fundamentals. Here the palms slide underneath the soles of the feet.

Utthita Trikoṇāsana: triangle pose

In triangle pose, the legs and the floor form a triangle. More triangular shapes appear between the horizontal torso and the vertical arms.

Parivṛtta Trikoṇāsana: revolved triangle pose

In revolved triangle pose, the legs and the arms with the torso each form a triangle. The upper body rotates so the hand reaches beside the opposite foot.

Utthita Pārśva Koṇāsana: extended side angle

In extended side angle, the legs take a wide stance, the front thigh is nearly horizontal, and the side body lengthens into one long line.

Parivṛtta Pārśva Koṇāsana: revolved side angle

Revolved side angle is a standing posture with a turned pelvis, a bent front leg, and an intense rotation through the torso over the front leg.

Prasārita Pādottānāsana A: wide-legged forward bend

In the first version of the wide-legged forward bend, the feet stand about one body-length apart, the hands rest on the floor, and the torso folds forward.

Prasārita Pādottānāsana B: wide-legged forward bend

In the second version of the wide-legged forward bend, the feet stand about one body-length apart, the hands stay at the pelvis, and the torso folds forward.

Prasārita Pādottānāsana C: wide-legged forward bend

In the third version of the wide-legged forward bend, the torso folds forward while the hands clasp behind the back and reach toward the floor.

Prasārita Pādottānāsana D: wide-legged forward bend

In the fourth version of the wide-legged forward bend, the feet stand about one body-length apart, the torso folds forward, and two fingers hold the big toes.

Pārśvottānāsana: intense side stretch

The intense side stretch is a forward bend over the front leg in a relatively narrow stance. The palms press together behind the back in Pārśvottānāsana.

Sālamba Sarvāṅgāsana: shoulder stand

The “shoulder stand” is one of the best-known yoga postures. The whole body rests on the shoulders. Torso and legs point straight upward.

Halāsana: plough

The “plough” builds on the shoulder stand. The practitioner lowers the legs until the tops of the feet touch the floor in front of the head. The hands are...

Karṇa Pīḍāsana: ear-pressure pose

The “ear-pressure pose” builds on the plough. The practitioner now bends the knees and places them down beside the ears.

Ūrdhva Padmāsana: upward lotus

The “upward lotus” is essentially lotus position balanced on the shoulders. The straight arms help the back to become equally straight.

Piṇḍāsana: ball pose

The “ball pose” once again builds on the previous posture, the upward lotus. The practitioner draws the legs folded in lotus in toward the body and wraps the...

Matsyāsana: fish

The “fish” is a backbend. The head and pelvis are on the floor while the chest and torso arch upward between them. The legs are folded in lotus.

Uttāna Pādāsana: pose with extended feet

The “pose with extended feet” builds on fish, Matsyāsana. The practitioner stretches legs and arms upward into the air, parallel to one another.

Śīrṣāsana A: headstand

“Headstand” is one of the best-known postures in yoga. The whole body grows vertically upward while the hands behind the head support the head.

Śīrṣāsana B: headstand

The second variation of headstand builds on the first. The practitioner keeps the legs horizontal. The forearms, with the hands interlaced behind the head...

Śīrṣāsana C: headstand

In the third variation, headstand is less a static posture than a movement. The practitioner lifts and lowers the legs. At the highest point of the movement...

Baddha Padmāsana: bound lotus

In “bound lotus,” starting from lotus position, the hands, with the arms crossed behind the back, reach to the big toes.

Yoga Mudrāsana: yogic seal

The “yogic seal” is a forward bend in lotus position. With the arms crossed behind the back, the hands reach to the big toes.

Padmāsana: lotus

“Lotus” is perhaps the best-known and most characteristic posture in yoga. Both feet rest on the thighs of the opposite side. The spine rises upward in a...

Utplutiḥ: intense floating

“Intense floating” is not really a posture in the strict sense. Rather, it is lotus position lifted up through the strength of the arms.

Śavāsana: relaxation

For “relaxation” at the end of practice, the practitioner lies on the back on the floor. The feet are about hip-width apart and fall out to the sides. The...

Utthita Hasta Pādāṅguṣṭhāsana A: The standing pose with the big toe to the hand

The "standing pose with the big toe to the hand“ is a one-legged balance pose. The lifted leg is extended forward horizontally - Utthita Hasta Pādāṅguṣṭhāsana.

Utthita Pārśvasahita: Connected standing pose to the side

The "Connected standing pose to the side“ is a continuation of the previous pose. The practitioner lifts their leg far to the side - Utthita Pārśva Sahita.

Utthita Hasta Pādāṅguṣṭhāsana B: Continuation to the standing pose with the big toe to the hand

In the „Continuation to the standing pose with the big toe to the hand“ the practitioner hold the legs in the air horizontally without the support of his...

Ardha Baddha Padmottānāsana: Intense half-bound lotus pose

The "Intense half-bound lotus pose“ is a one-legged standing forward bend with the other leg in the lotus position - Ardha Baddha Padmotānāsana.

Utkaṭāsana: Intense Posture

The „Intense Posture“ is a standing posture where the knees are bent in the same way as if you were to sit down on a chair. The arms lengthen powerfully...

Vīrabhadrāsana A: The powerful warrior pose

The "powerful warrior pose“ is reminiscent of base moves or postures found in a variety of martial arts. In the version - Vīrabhadrāsana, the arms are raised...

Vīrabhadrāsana B: The powerful warrior pose

With the transition from Vīrabhadrāsana A to B the practitioner widens their step, lowers the arms stretching them horizontally to either side. This pose is...

Daṇḍāsana: Staff pose

The first seated posture of Aṣṭāṅga Yoga Daṇḍāsana, the "Staff pose" couldn't be more puristic: you simply sit upright and stretch the legs in front of you.

Paścimottānāsana A: Seated forward bend

In the "seated forward bend" the practitioner places their torso over their extended legs. In variant A, the index and middle fingers grasp the big toes -...

Paścimottānāsana B: Seated forward bend

The variant B of the "seated forward bend" the practitioner grasps the feet from over the toes to the soles of the feet - Paścimottānāsana.

Paścimottānāsana C: Seated forward bend

In the third variant of the "seated forward bend" (paścimottānāsana), the hands grab the outer edges of the feet and the thumb wraps across the base of the...

Paścimottānāsana D: Seated forward bend

In the fourth version of the "seated forward bend" (paścimottānāsana), the hands grasp one another around the feet. The right hand grasps the left wrist.

Pūrvottānāsana: Pose to stretch the front of the body

The 'pose to stretch the front of the body' is a powerful, arm-supported posture where the entire front body is stretched and facing upwards - Pūrvottānāsana.

Ardha Baddha Padma Paścimottānāsana: Half bound lotus pose to stretch the back body

In the asymmetrical seated pose Ardha Baddha Padma Paścimottānāsana one leg is bound in lotus pose while the practitioner folds over the extended leg.

Try-aṅga Mukhaika Pāda Paścimottānāsana: Three-limbed pose with the face to foot to stretch the back body

In the asymmetrical seated posture Try-aṅga Mukhaika Pāda Paścimottānāsana one leg is extended while the other is bent tight in internal rotation and the foot...

Jānu Śīrṣāsana A: Head and Knee Pose

The “Head and Knee pose” is an asymmetrical seated pose. One leg is extended and the other is bent with the sole of the foot on the inner thigh of the...

Jānu Śīrṣāsana B: Head and Knee pose

In the second variant of the “Head and Knee pose” the practitioner sets the perineum directly on the heel of the bent leg. This same foot points straight...

Jānu Śīrṣāsana C: Head and Knee pose

In the third variant of the “Head and Knee pose” places the ball of the foot down with the heel raised and clamps the foot between both thighs - Jānu...

Marīcyāsana A: Pose of the sage Marīci

The first of four poses dedicated to the sage Marīci. Characteristic of this series of poses is the bent-knee leg which is placed down and drawn close to the...

Marīcyāsana B: Pose of the sage Marīci

Marīcyāsana B builds on Marīcyāsana A. The bents and drawn in knee remains the same while the other leg folds in the lotus position.

Pāśāsana: noose

The “noose” is a twist from a narrow and deep squat. The hands clasp behind the back.

Krauñcāsana: heron

The “heron” is a seated posture. One leg is bent, with the shin on the floor and the foot beside the pelvis. The other leg points almost vertically upward...

Śalabhāsana A: locust

The “locust” is a backbend that develops out of prone position. In the first version, the arms are straight, with the backs of the hands on the floor beside...

Śalabhāsana B: locust

The “locust” is a backbend that develops out of prone position. In the second version, the arms are bent, with the palms on the floor beside the pelvis and...

Bhekāsana: frog

The “frog” is a backbend that develops out of prone position. The knees are bent, the hands hold the feet beside the pelvis, and press them toward the floor.

Dhanurāsana: bow

The “bow” is a backbend that develops out of prone position. The hands hold the shins. The arms are tensioned by the body like a bowstring through the bow.

Pārśva Dhanurāsana: side bow - Part 1

The “side bow” is a backbend that builds on bow pose. The practitioner now lies on the side and looks up toward the ceiling.

Pārśva Dhanurāsana: side bow - Part 2

Part 2 of the “side bow” corresponds to the straight bow. Again beginning from prone position, the hands reach behind the back to hold the shins.

Uṣṭrāsana: camel

The “camel” is a backbend from high kneeling. The chest arches upward. The arms stretch straight back. The hands hold the soles of the feet.

Laghu Vajrāsana: little thunderbolt

The “little thunderbolt” is a backbend from high kneeling. The chest arches upward. The hands hold the calves. The elbows support on the floor behind the feet.

Kapotāsana A: pigeon

The “pigeon” is a backbend from high kneeling. The chest arches upward. The hands reach over the head to hold the heels. The elbows support on the floor...

Kapotāsana B: pigeon

In the second form of the “pigeon,” the arms brace against the floor. The backbend arches upward from the hands to the high kneeling position.

Supta Vajrāsana: reclining thunderbolt

The “reclining thunderbolt” develops out of lotus position. The arms reach behind the back to the feet. The torso arches in a backbend until the head touches...

Bakāsana A: crane

The “crane” is an arm balance on straight arms. The legs are compactly bent. The knees support in the armpits. The toes touch.

Bakāsana B: crane

In the second version of the “crane,” the practitioner enters the posture from a free arm balance, that is, from above. Again, the thighs are drawn close to...

Bharadvājāsana: lark

The “lark” is a seated twist. One leg rests on the floor with the foot outside the pelvis. The other foot lies in half lotus on the thigh of that leg. The...

Ardha Matsyendrāsana: spinal twist

The “spinal twist” is one of the classical postures already described in old Haṭha Yoga texts. One leg is bent on the floor, the other is placed across it.

Eka Pāda Śīrṣāsana: one foot behind the head

The “one foot behind the head” posture is well described by its name. With this foot position, the practitioner folds forward over the other straight leg.

Dvi Pāda Śīrṣāsana: two feet behind the head - Part 1

The “two feet behind the head” posture is well described by its name. The practitioner balances upright on the pelvis with the hands joined in front of the...

Dvi Pāda Śīrṣāsana: two feet behind the head - Part 2

In part 2 of the “two feet behind the head” posture, the practitioner places the hands on the floor and lifts the whole body up.

Vasiṣṭhāsana: Pose Named after Vasiṣṭha

The "Pose Named after Viasiṣṭha" is a powerful side plank pose where the arm and leg of the not supporting side gracefully reach towards the sky.

Viśvāmitrāsana: Pose Named after Viśvamitra

The "Pose Named after Viśvamitra" is a spectacular side plank pose where the lower leg extends forward over the supporting arm.

Kaśyapāsana: Pose Named after Kaśyapa

The "Pose Named after Kaśyapa" is the first of five poses with one foot behind the head. In this variation, we are in a supine position.

Cakorāsana: A pose named according to the Cakora-bird

The posture named after the Cakora-bird is an arm balance, with one foot behind the head, and the other leg pointing vertically upwards.

Bhairavāsana: Pose named after Bhairava

The posture named after Bhairava combines a side plank with another opportunity to place the foot behind the head.

Skandāsana: Pose named after Skanda

In the pose named after Skanda, one leg is positioned behind the head while the practitioner performs a standing forward bend.

Durvāsana: Pose named after Durva

The pose named after Durva is a one-legged balancing position. In an upright stance, the other foot is positioned behind the head.

Ūrdhva Kukkuṭāsana A: The Pose of the 'Upward Rooster'

The pose of the 'Upward Rooster,' Ūrdhva Kukkuṭāsana, is an arm balance position in which the folded legs in the Lotus pose are supported on the upper arms.

Ūrdhva KukkuṭāsanaB: The Pose of the 'Upward Rooster'

In the 'Upward-facing Rooster' pose version B (Ūrdhva Kukkuṭāsana B), energy is directed upwards while the legs in lotus balance on the upper arms. This...

Ūrdhva KukkuṭāsanaB: The Pose of the 'Upward Rooster'

In the 'Upward-facing Rooster' pose version B (Ūrdhva Kukkuṭāsana B), energy is directed upwards while the legs in lotus balance on the upper arms. This...

Gālavāsana: Pose dedicated to Gālava

The pose dedicated to Gālava, Gālavāsana, is an arm balance where one shin rests on the upper arms while the other leg extends upward in line with the torso.

Eka Pāda Bakāsana A: Einbeinige-Kranich-Haltung

Eka Pāda Bakāsana, oder Einbeinige-Kranich-Haltung, ist, in Variante A, eine fortgeschrittene Yoga-Pose, die auf den Armen balanciert. Ein Knie ist am...

Eka Pāda Bakāsana B: One-Legged Crane Pose

Eka Pāda Bakāsana, or One-Legged Crow Pose, is, in variation B, an advanced yoga pose balancing on arms. One knee is supported on an elbow and the other leg...

Kauṇḍinyāsana A: Position dedicated to Kauṇḍinya

Kauṇḍinyāsana, or the position dedicated to Kauṇḍinya, in variant A, is a posture balanced on the arms. Both legs together are pointing to one side.

Kauṇḍinyāsana B: Position dedicated to Kauṇḍinya

Kauṇḍinyāsana, or the position dedicated to Kauṇḍinya, in variant B, is a posture balanced on the arms. One leg crosses forward, the other extends backwards...

Aṣṭāvakrāsana A: Pose of the Sage Aṣṭāvakra

Aṣṭāvakrāsana A or the position dedicated to the sage Aṣṭāvakra is an arm balance with legs entwined to the side.

Aṣṭāvakrāsana A: Pose of the Sage Aṣṭāvakra

Aṣṭāvakrāsana A or the position dedicated to the sage Aṣṭāvakra is an arm balance with legs entwined to the side.

Pūrṇa Matsyendrāsana: The complete pose named after Matsyendranātha

Pūrṇa Matsyendrāsana is a seated twist in which one leg is in Lotus.

Virañcyāsana A1: Posture of Virañcya

One leg in Lotus, the other behind the head: Virañcyāsana A1 challenges hips, knees, and focus—order emerges when breath and alignment work together with...

Virañcyāsana A2: Posture of Virañcya

From Virañcyāsana A1, A2 emerges: the arms bind behind the back and the gaze lifts. Precise alignment makes the form stable—not strength, but organization...

Mūla Bandhāsana: The posture of the root lock

Like Baddha Koṇāsana, but with the feet pointing backward: Mūla Bandhāsana looks simple, yet it demands precision.

Nahuṣāsana A: The posture of Nahuṣa

Like Mūla Bandhāsana, Nahuṣāsana A is built on the same foundation. Here, however, the hands support behind the back and the gaze lifts upward. This...

Nahuṣāsana B: The posture of Nahuṣa

Like Nahuṣāsana A, Nahuṣāsana B is built on Mūla Bandhāsana. The hands now join behind the back between the shoulder blades, and the gaze lifts upward. The...

Nahuṣāsana C: The posture of Nahuṣa

Nahuṣāsana C is the third of three almost identical postures built on Mūla Bandhāsana. The hands now rest meditatively in Cinmudrā on the knees, and the gaze...

Vṛścikāsana: The Scorpion

From forearm stand into a backbend: Vṛścikāsana combines strength and control with wide opening. The posture becomes stable when the base carries quietly and...

Śayanāsana: The posture of repose

From forearm balance into a seemingly “quiet” vertical line: Śayanāsana requires stability in the shoulder girdle and a clear axis so that balance arises from...

Buddhāsana: The posture of the Buddha

One leg not only goes behind the head, but behind the opposite shoulder: Buddhāsana demands deep hip opening and shoulder mobility. The posture becomes stable...

Kapilāsana: The posture of Kapila

Kapilāsana expands Buddhāsana by adding a forward fold and an additional bind. In this way, the posture combines deep hip opening and shoulder-girdle mobility...

Ākarṇa Dhanurāsana A: The Bow Drawn to the Ear

One leg extends forward while the other is drawn like a bowstring up to the ear: Ākarṇa Dhanurāsana A combines hip opening, length through the back line of...

Ākarṇa Dhanurāsana B: The Bow Drawn to the Ear

From the “drawn bow” a clear upward line emerges: Ākarṇa Dhanurāsana B directs the leg vertically upward, like an arrow that has been released, and requires...

Pādāṅguṣṭha Dhanurāsana A: The Extended Bow at the Big Toe

From a prone position into a wide bow: in Pādāṅguṣṭha Dhanurāsana A the arms and legs extend upward while you create length and lift through the grip on the...

Pādāṅguṣṭha Dhanurāsana B: The Bound Bow at the Big Toe

From the wide shape the posture becomes a deep backbend: in Pādāṅguṣṭha Dhanurāsana B the knees and elbows bend, and the arms draw the soles of the feet...

Ūrdhva Dhanurāsana: Upward-Facing Bow

Ūrdhva Dhanurāsana is a backbend with an upward-facing front body, defined only by the touch of hands and feet to the ground - an upward-facing bow.

Paścimottānāsana: Seated Forward Bend

In the third series of Aṣṭāṅga Yoga, the practice concludes after the backbend with the classic "Seated Forward Bend" - Paścimottānāsana.