Basic Asanas of Yoga

Mountain Pose

Tadasana

(tuh-DAHS-uh-nuh)

Also Known As: Equal Steady Standing, State of Balance (Samasthiti)

Modification: palms rotated forward

Pose Type: standing Drishti Point:

Nasagrai or Nasagre (nose)

Mountain Pose with Hands in Prayer

Tadasana Namaskar
(tuh-DAHS-uh-nuh nuh-muhs-KAHR)

Modification: hands in Anjali Mudra (Hands in Prayer); feet to the front, toes lifted
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Reverse Prayer Mountain Pose

Viparita Namaskar Tadasana

Also Known As: Penguin Pose, Back of the Body Prayer Mountain Pose (Paschima Namaskara Tadasana)
Modification: feet rotated out
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Hands Bound Mountain Pose

Baddha Hasta Tadasana
Pose Type: standing
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Upward Salute Pose

Urdhva Hastasana

Also Known As: Volcano Pose

Modification: arms shoulder width apart

Pose Type: standing, mild backbend

Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Upward Salute Pose

Urdhva Hastasana
Also Known As: Volcano Pose Modification: palms pressed together
Pose Type: standing, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Mountain Pose—Raised Bound Hands

Tadasana Urdhva Baddha Hastasana
Also Known As: Mountain Pose (Parvatasana)
Pose Type: standing
Drishti Point: Nasagrai or Nasagre (nose)

Mountain Pose

Tadasana
Modification: shoulder opener, intense version
Pose Type: standing
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Pose Inspired by Parvati’s Graceful Dance

Lasyasana
Modification: both legs straight; one leg extended to the front, heel up; one arm up over the head reaching to the floor, other arm reaching up to the sky; deep backbend
Pose Type: standing, backbend

Standing Crescent Pose

Indudalasana
Modification: grabbing onto the wrist of the top hand
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Sideways Mountain Pose—Raised Bound

Sideways Mountain Pose—Raised Bound Hands

Parshva Tadasana Urdhva Baddha Hastasana
Also Known As: Side Bending Pose (Parshva Bhangi)
Pose Type: standing, side bend

Revolved Upward Mountain Pose—Raised Bound Hands

Parivritta Urdhva Tadasana Urdhva Baddha Hastasana
Also Known As: Side Bending Pose (Parshva Bhangi)
Pose Type: standing, side bend, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

One-Legged Standing Crescent Pose

Eka Pada Indudalasana
Modification: grabbing onto the wrist
Pose Type: standing one-legged balance, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Side Stretch Pose

Parshvasana
Modification: fingers interlocked, palms pressed together
Pose Type: standing, side bend
Drishti Point: Nasagrai or Nasagre (nose), Urdhva or Antara Drishti (up to the sky)

Pose Inspired by Shiva’s Vigorous Cycle of Life Dance

Tandavasana
Modification: heels down, legs crossed, arms up over the head
Pose Type: standing, side bend, backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)

Pose Inspired by Parvati’s Graceful Dance

Lasyasana
Modification: legs crossed, knees bent; one hand on the hip, one arm over the head
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)

Pose Inspired by Parvati’s Graceful Dance

Lasyasana
Modification: front leg ankle stretch, both knees bent, legs crossed, one arm toward the opposite knee, other arm up over the head
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)

One Hand Side Stretch Pose Eka Hasta

Parshvasana
Modification: one arm up over the head, other hand sliding down the leg
Pose Type: standing, side bend
Drishti Point: Urdhva or Antara Drishti (up to the sky)