Sivananda 12 Basic Poses

The journey

1. 1
2. 2
3. 3
4. 4
5. 5
6. 6
7. 7
8. 8
9. 9
10. 10
11. 11
12. 12
13. 13

1. Inversions 3:10

   1. 
      Supported HeadstandŚīrṣāsana I

      Headstand, the king of poses. Skip it if you are not trained, and use the wall.

      60s0:00
   2. 
      ShoulderstandSarvāṅgāsana

      Shoulderstand, the queen. Support the back with your hands.

      60s1:00
   3. 
      Plow PoseHalāsana

      Lower the feet overhead into the plow. Breathe slowly.

      40s2:00
   4. 
      Fish PoseMatsyāsana

      Lift the chest and rest the crown lightly on the floor. A counter-pose for the neck.

      30s2:40

2. Forward & back 2:05

   1. 
      Seated Forward BendPaścimottānāsana

      Fold over the legs, long spine. Reach for the shins or feet.

      45s3:10
   2. 
      Cobra PoseBhujaṅgāsana

      Lift the chest with the back muscles. Elbows soft.

      30s3:55
   3. 
      Locust Pose AŚalabhāsana A

      Lift the legs and chest off the floor like a little locust.

      25s4:25
   4. 
      Bow PoseDhanurāsana

      Hold the ankles and lift chest and thighs into a bow.

      25s4:50

3. Twist, balance & stretch 3:00

   1. 
      Half Lord of the FishesArdha Matsyendrāsana

      Sit tall and twist from the belly upward. Switch sides.

      30s × 2each side5:15
   2. 
      Crow / Crane PoseKākāsana / Bakāsana

      Crow: knees on the upper arms, gaze forward. Lean slowly.

      20s6:15
   3. 
      Standing Forward BendUttānāsana

      Standing forward bend, soft knees.

      40s6:35
   4. 
      Extended TriangleUtthita Trikoṇāsana

      Triangle: reach long, then open the chest.

      30s × 2each side7:15

4. Rest 2:00

   1. 
      Corpse PoseŚavāsana

      Lie down and let every muscle sink. The twelve are done.

      120s8:15