Yoga Asana Tutorial

Explaining and showing the vinyasas

Yoga Asana Tutorial

Enjoy these instructional videos explaining and showing the vinyasas, and how to do the poses in the Astanga Yoga system with paramguru Sharath Jois.

Surya Namaskara A

Surya Namaskara A - Sun salutation A
Surya - sun
Namaskara - salutation

Surya Namaskara B

Surya Namaskara B - Sun salutation B
Surya - sun
Namaskara - salutation

Padangusthasana & Padahastasana

Padangusthasana
Padangustha - big toe
Asana - pose


Padahastasana
Pada - foot, leg
Hasta - hand
Asana - pose

Uttihita Trikonasana &
Parivrtta Trikonasana

Uttihita Trikonasana
Uttihita extended, stretched
Tri - three
Kona - angle
Asana - pose

Parivrtta Trikonasana
parivrtta - revolved, turned round
tri - three
kona - angle
asana - pose

Utthita Pārśva Koṇāsana &
Parivrtta Pārśva Koṇāsana

Utthita Pārśva Koṇāsana
Uttihita - extended, stretched
Parsva - side, flank
Kona - angle
Asana - pose

Parivrtta Pārśva Koṇāsana
Parivrtta - revolved, turned round
Parsva - side, flank
Kona - angle
Asana - pose

Prasarita Padottanasana A
Spread feet stretching pose

Prasarita Padottanasana A
Prasarita - expanded, spread out, extended
Pada - foot, leg
Tan - stretch
Asana - pose

Prasarita Padottanasana B
Spread feet stretching pose

Prasarita Padottanasana B
Prasarita - expanded, spread out, extended
Pada - foot, leg
Tan - stretch
Asana - pose

Prasarita Padottanasana C
Spread feet stretching pose

Prasarita Padottanasana C
Prasarita - expanded, spread out, extended
Pada - foot, leg
Tan - stretch
Asana - pose

Prasarita Padottanasana D
Spread feet stretching pose

Prasarita Padottanasana D
Prasarita - expanded, spread out, extended
Pada - foot, leg
Tan - stretch
Asana - pose

Parshvottanasana
Sideways stretching pose

Parshvottanasana
Parsva - side, flank
Tan - stretch
Asana - pose

Utthita Hasta Padangustasana
Extended-Hand-to-Big-Toe Pose

Utthita Hasta Padangustasana
Uttihita - extended, stretched
Hasta - hand
padangusta big toe
Asana - pose

Ardha Baddha Padmottanasana

Ardha Baddha Padmottanasana
Ardha - half
Baddha - bound, restrained
Padma - lotus
Ut - intense
Tan - stretch
Asana - pose

Virabhadrasasana I & II
Warrior Pose I & II

Virabhadrasasana I & II
Virabhadra - a powerful warrior in Hindu mythology created by Shiva
Vira - hero
Bhadra - friend
Asana - pose

Utkatasana
Chair Pose

Utkatasana
Utkata - powerful, fierce
Asana - pose

Paschimottanasana
Back Stretching Pose

Paschimottanasana
Paschima - west [refers to the back of the body]
Ut - intense
Tan - stretch
Asana - pose

Purvottanasana
Upward Plank Pose

Purvottanasana
Purva - east [refers to the front of the body]
Ut - intense
Tan - stretch
Asana - pose

Ardha Baddha Padma Paschimottanasana
Seated Half Lotus Forward Bend

Ardha Baddha Padma Paschimottanasana
Ardha - half
Baddha - bound, restrained
Padma - lotus
Paschima - west [refers to the back of the body]
Ut - intense
Tan - stretch
Asana - pose

Triang Mukhaikapada Paschimottanasana
One Leg Folded Forward Bend

Triang Mukhaikapada Paschimottanasana
Tri - three
Anga - body, limb, part of the body
Mukha - face
Eka - one
Pada - foot, leg
Paschima - west [refers to the back of the body]
Ut - intense
Tan - stretch
Asana - pose

Janu Sirasana A
Head to Knee Forward Bend Pose A

Janu Sirasana A
Janu - knee
Sirsa - head
Asana - pose

Janu Sirasana B
Head to Knee Forward Bend Pose B

Janu Sirasana B
Janu - knee
Sirsa - head
Asana - pose

Janu Sirasana C
Head to Knee Forward Bend Pose C

Janu Sirasana C
Janu - knee
Sirsa - head
Asana - pose

Marichyasana A
Pose Dedicated to the Sage Marichi - Variation A

Marichyasana A
Marichi - the name of a sage, the son of Brahma (the creator)
Asana - pose

Marichyasana B
Pose Dedicated to the Sage Marichi - Variation B

Marichyasana B
Marichi - the name of a sage, the son of Brahma (the creator)
Asana - pose

Marichyasana C
Pose Dedicated to the Sage Marichi - Variation C

Marichyasana C
Marichi - the name of a sage, the son of Brahma (the creator)
Asana - pose

Marichyasana D
Pose Dedicated to the Sage Marichi - Variation D

Marichyasana D
Marichi - the name of a sage, the son of Brahma (the creator)
Asana - pose

Navasana
Boat Pose

Navasana
Nava - boat
Asana - pose

Finishing Poses

Baddha Padmasana
Baddha - bound, restrained
Padma - lotus
Asana - pose

Yoga Mudra
Yoga - union, communion
Mudra - a fastener, a seal

Padmasana
Padma - lotus
Asana - pose

Utplutiḥ
Utplutiḥ - uprooting, lift, lifting-up