Hatha Yoga Asanas

Hold each pose for about one minute, or as long as comfortable.

  • Eye Exercises
  • Salutation to the Sun, Warrior, Triangular one half and full Standing balance postures stationary or moving
  • Sphinx, Swim, Stick, Inverted Boat
  • Three cobras
  • One half and or full locust
  • Bow
  • Cat and Cow
  • Crazy Cat
  • Head and or shoulder stand, hold for one to five minutes
  • Fish
  • V ups, quick corpse
  • Sit up spread legs front stretch, bring one leg on top of thigh touch opposite foot. Reverse
  • Shooting Bow
  • Butterfly and Six-Pointed Star
  • Plow follow with sitting front toe touch feet together
  • Bridge and or wheel
  • Heroic, cow-face one half spinal twist, switch legs and repeat
  • Wind eliminating, then lay on back put right foot on ceiling. Reverse
  • Back roll side roll, hip roll.

After completing workout you may work on new or advanced asanas. Always finish with the corpse (relaxation).


Download and print the syllabus for your course.

Get Acrobat Reader

University of Utah website