Āsana — Posture

Steady and comfortable posture. From the meditative āsana of the Yoga Sūtras to the classical postures of Haṭha Yoga and its subtle anatomy.

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Śivasaṃhitā 61

  1. ŚS 3.1In the heart, there is a brilliant lotus with twelve petals adorned with brilliant sign. It has letters from k to th (i.e., k, kh, g, gh, n, ch, chh, j, jh, ñ, t, th), the twelve beautiful letters.
  2. ŚS 3.2The Prana lives there, adorned with various desires, accompanied by its past works, that have no beginning, and joined with egoism (ahankara.) Note: The heart is in the center where there is the seed yam.
  3. ŚS 3.5These are the ten principal names, described by me in this Shastra; they perform all functions, incited thereto by their own actions.
  4. ŚS 3.6Again, out of these ten, the first five are the leading ones; even among these, the prana and apana are the highest agents, in my opinion.
  5. ŚS 3.7The seat of the Prana is the heart; of the apana, the anus; of the samana, the region above the navel; of the udana, the throat; while the vyana moves all over the body.
  6. ŚS 3.8The five remaining vayus, etc., perform the following functions in the body: – Eructation, opening the eyes, hunger and thirst, gaping or yawning, and lastly hiccup.
  7. ŚS 3.101Descripción del Siddhāsana. El practicante presiona con cuidado el perineo con el talón del pie y...
  8. ŚS 3.102Mirando hacia arriba, fijando la vista en el entrecejo, inmóvil, con los sentidos completamente dominados.
  9. ŚS 3.107Fijando la mirada en la punta de la nariz, y la lengua presionada contra la raíz de los dientes.
  10. ŚS 3.108Con toda la fuerza que se posea, inhalando lentamente, se debe llenar el vientre poco a poco.
  11. ŚS 3.109Esta es la postura del loto, proclamada como destructora de todas las enfermedades.
  12. ŚS 3.111El yogui establecido en la postura del loto, siguiendo la disciplina del prāṇa y el apāna...
  13. ŚS 3.114Quien, dotado de buen entendimiento, practique diariamente esta excelente postura…
  14. ŚS 3.118Mediante este método, el yogui de buen entendimiento debe perfeccionar el viento vital.
  15. ŚS 3.12He who devoted to any knowledge, while pleasing his Guru with every attention, readily obtains the fruit of that knowledge.
  16. ŚS 3.13There is not the least doubt that Guru is father. Guru is mother, and Guru is God even; and as such, he should be served by all with their thought, word and deed.
  17. ŚS 3.14By Guru's favour everything good relating to one's self is obtained. So the Guru ought to be daily served; else there can be nothing auspicious.
  18. ŚS 3.16The person who has control over himself attains verily success through faith; none other can succeed. Therefore, with faith, the Yoga should be practiced with care and perseverance.
  19. ŚS 3.17Those who are addicted to sensual pleasures or keep bad company, who are disbelievers, who are devoid of respect towards their Guru, who resort to promiscuous assemblies, who are addicted to false and vain controversies, who are cruel in their speech, and who do not give satisfaction to their Guru never attain success.
  20. ŚS 3.18The first condition of success is the firm belief that it (vidya) must succeed and be fruitful; the second condition is having faith in it; the third is respect towards the Guru; the fourth is the spirit of universal equality; the fifth is the restraint of the organs of sense; the sixth is moderate eating, these are all. There is no seventh condition. The Siva Samhita – Chapter III 19. Having received instructions in Yoga, and obtained a Guru who knows Yoga, let him practice with earnestness and faith, according to the method taught by the teacher. (4) The Place, etc.
  21. ŚS 3.20Let the Yogi go to a beautiful and pleasant place of retirement or a cell, assume the posture padmasana, and sitting on a seat (made of kusa grass) begin to practice the regulation of breath.
  22. ŚS 3.21The wise beginner should keep his body firm and inflexible, his hands joined as if in supplication, and salute the Gurus on the left side. He should also pay salutations to Ganesha on the right side, and again to the guardians of the worlds and goddess Ambika who are on the left side. (5) The Pranayama.
  23. ŚS 3.25These kumbhakas should be practiced four times – once (1) early in the morning at sunrise, (2) then at midday, (3) the third at sun-set, and (4) the fourth at mid-night.
  24. ŚS 3.26When this has been practiced daily, for three months, with regularity, the nadas (the vessels) of the body will readily and surely be purified.
  25. ŚS 3.30We have already described the beginning of Arambha-avestha of pranayama; the rest will be described hereafter. They destroy all sin and sorrow.
  26. ŚS 3.32Now I tell you the great obstacles to Yoga which must be avoided, as by their removal the Yogis cross this sea of worldly sorrow. (6) The things to be renounced.
  27. ŚS 3.34Now I will tell you the means by which success in Yoga is quickly obtained; it must be kept secret by the practitioner so that success may come with certainty. 11 The Siva Samhita – Chapter III 35. The great Yogi should observe always the following observances – He should use 1: clarified butter, 2: milk, 3: sweet food, and 4: betel without lime, 5: camphor; 6: kind words, 7: pleasant monastery or retired cell, having a small door; 8: hear discourses on truth, and 9: always discharge his household duties with vairagya (without attachment), 10: sing the name of Vishnu; 11: and hear sweet music, 12: have patience, 13: constancy, 14: forgiveness, 15: austerities, 16: purifications, 17: modesty, 18: devotion, and 19: service of the Guru.
  28. ŚS 3.35
  29. ŚS 3.37The Yoga (pranayama) should not be practiced just after the meals, nor when one is very hungry; before beginning the practice, some milk and butter should be taken.
  30. ŚS 3.39When the Yogi can, of his will, regulate the air and stop the breath (whenever and how long) he likes, then certainly he gets success in kumbhaka, and from the success in kumbhaka only, what things cannot the Yogi command here? The first stage.
  31. ŚS 3.41In the second stage, there takes place the trembling of the body; in the third, the jumping about like a frog; and when the practice becomes greater, the adept walks in the air. Vayusiddhi.
  32. ŚS 3.46No injurious results then would follow, were the Yogi to take a large quantity of food, or very little, or no food at all. hrough the strength of constant practice, the Yogi obtains bhucharisiddhi, he moves as the frog jumps over the ground, when frightened away by the clapping of hands.
  33. ŚS 3.51This pranayama destroys sin, as fire burns away a heap of cotton; it makes the Yogi free from sin; next it destroys the bonds of all his good actions. 12 The Siva Samhita – Chapter III 52. The mighty Yogi having attained, through pranayama, the eight sorts of psychic powers, and having crossed the ocean of virtue and vice, moves about freely through the three worlds. Increase of Duration.
  34. ŚS 3.52
  35. ŚS 3.55When, by the practice of pranayama, the Yogi reaches the state of ghata (water-jar), then for him there is nothing in this circle of universe which he cannot accomplish.
  36. ŚS 3.56The ghata is said to be that state in which the prana and the apana vayus, the nada and the vindu, the jivatma (the Human Spirit) and the Paramatma (the Universal Spirit) combine and co-operate.
  37. ŚS 3.57When he gets the power of holding breath (i.e., to be in trance) for three hours, then certainly the wonderful state of pratyahar is reached without fail.
  38. ŚS 3.61When he, by the practice of Yoga, acquires power of action (kriya shakti) and pierces through the six chakras, and reaches the sure condition of parichaya, then the Yogi, verily, sees the three-fold effects of karma.
  39. ŚS 3.64Let the wise Yogi practice dharana thus:-- five ghatis (2 1/2 hours) in the adhara lotus (muladhara); five ghatis in the seat of the linga (svadhisthana), five ghatis in the region above it, (in the navel, manipur), and the same in the heart (anahata); five ghatis in the throat (visuddha) and, lastly let him hold dharana for five ghatis in the space between the two eye-brows (anjapur). By this practice the elements cease to cause any harm to the great Yogi.
  40. ŚS 3.65The wise Yogi, who thus continually practices concentration (dharana), never dies through hundreds of cycles of the great Brahma. 13 The Siva Samhita – Chapter III IV. The Nishpatti. 66. After this, through gradual exercise, the Yogi reaches the Nishpatti-avestha (the condition of consummation). The Yogi, having destroyed all the seeds of karma which existed from the beginning, drinks the waters of immortality.
  41. ŚS 3.66
  42. ŚS 3.67When the jivan-mukta (delivered in the present life,) tranquil Yogi has obtained, through practice, the consummation of samadhi (meditation), and when this state of consummated samadhi can be voluntarily evoked, then let the Yogi take hold of the chetana (conscious intelligence), together with the air, and with the force of (kriya-sakti) conquer the six wheels, and absorb it in the force called jnana-sakti.
  43. ŚS 3.68Now we have described the management of the air in order to remove the troubles (which await the Yogi); through this knowledge of vayu-sadhana vanish all sufferings and enjoyments in the circle of this universe.
  44. ŚS 3.69When the skilful Yogi, by placing the tongue at the root of the palate, can drink the prana vayu, then there occurs complete dissolution of all Yogas (i.e., he is no longer in need of Yoga).1
  45. ŚS 3.70When the skilful Yogi, knowing the laws of action of prana and apana, can drink the cold air through the concentration of the mouth, in the form of a crow-bill, then he becomes entitled to liberation.
  46. ŚS 3.71The wise Yogi, who daily drinks the ambrosial air, according to proper rules, destroys fatigue, burning (fever), decay and old age, and injuries.
  47. ŚS 3.72Pointing the tongue upwards, when the yogi can drink the nectar flowing from the moon (situated between the two eye-brows), within a month he certainly would conquer death.
  48. ŚS 3.76When firmly closing the teeth (by pressing the upper on the lower jaw), and placing the tongue upwards, the wise Yogi drinks the fluid very slowly, within a short period he conquers death.
  49. ŚS 3.78If he continues this exercise for a year, he becomes a Bhairava; he obtains the powers of anima &c., and conquers all elements and the elementals.
  50. ŚS 3.80Verily, verily, I tell you the truth that the person never dies who contemplates by pressing the tongue, combined with the vital fluid of Prana.
  51. ŚS 3.81Through this exercise and Yoga, he becomes like Kamadeva, without rival. He feels neither hunger, nor thirst, nor sleep, nor swoon.
  52. ŚS 3.83By practicing thus, he is never reborn, nor is tainted by virtue and vice, but enjoys (for ages) with the gods. The postures.
  53. ŚS 3.84
  54. ŚS 3.85The Siddhasana that gives success to the practitioner is as follows: Pressing with care by the heel the yoni, the other heel the Yogi should place on the lingam; he should fix his gaze upwards on the space between the two eyebrows, should be steady, and restrain his senses. His body particularly must be straight and without any bend. The place should be a retired one, without any noise.
  55. ŚS 3.87Through his posture the Yogi, leaving the world, attains the highest end and throughout the world there is no posture more secret than this. By assuming and contemplating in this posture, the Yogi is freed from sin. 2. The Padmasana.
  56. ŚS 3.88I now describe the Padmasana which wards off (or cures) all diseases:-- Having crossed the legs, carefully place the feet on the opposite thighs (i.e., the left foot on the right thigh, and vice versa); cross both the hands and place them similarly on the thighs; fix the sight on the tip of the nose; pressing the tongue against the root of the teeth, (the chin should be elevated, the chest expanded) then draw the air slowly, fill the chest with all your might, and expel it slowly, in an unobstructed stream.
  57. ŚS 3.89It cannot be practiced by everybody; only the wise attains success in it.
  58. ŚS 3.93Those who practice this obtain all the siddhis; therefore, those, desirous of attaining power, should practice this diligently.
  59. ŚS 3.94This should be kept secret with the greatest care, and not be given to anybody and everybody. Through it, vayu-siddhi is easilyobtained, and it destroys a multitude of miseries. 4. The Svastikasana.
  60. ŚS 3.95Place the soles of the feet completely under the thighs, keep the body straight, and sit at ease. This is called the Svastikasana.
  61. ŚS 3.97This is also called the sukhasana, the easy posture. This health-giving, good svastikasana should be kept secret by the Yogi. 15

Haṭha Yoga Pradīpikā 57

  1. HYP 1.19Being āsana the first limb of Haṭha Yoga, it is described first. Āsana provides stability, health, and lightness of body.
  2. HYP 1.20Now the āsanas are described. In ancient times, the ṛṣis such as Vasiṣṭha taught eighty-four lakhs of āsanas.
  3. HYP 1.21Of the eighty-four āsanas taught by Śiva, I select four that are the essence and describe them here.
  4. HYP 1.22Siddhāsana, Padmāsana, Siṃhāsana, and Bhadrāsana are the four best. Of these, Siddhāsana is the most comfortable and should be practiced always.
  5. HYP 1.23Now, Siddhāsana: press the heel firmly against the perineum (yoni-sthāna).
  6. HYP 1.24Place the other foot firmly over the generative organ, with the ankle positioned over the genital area.
  7. HYP 1.25Pressing the sīvanī nāḍī with the right ankle, and always with the left heel [on the perineum], this is known as Siddhāsana.
  8. HYP 1.26Some call this Siddhāsana, others know it as Vajrāsana, some call it Muktāsana, and others Guptāsana.
  9. HYP 1.27The knowers of the Self know that yama, niyama, dietary restrictions, and various austerities are perfected through the practice of Siddhāsana alone.
  10. HYP 1.28There is nothing in the three worlds equal to Siddhāsana. Practicing the bandha at the base and moving the śakti, [the yogī progresses].
  11. HYP 1.29The disciplined ascetic must always practice Siddhāsana with moderate diet, alone and dedicated, for forty days.
  12. HYP 1.30The practitioner raises the śakti and the Self, attains samādhi. Through Siddhāsana, the yoga of the union of sun and moon is achieved.
  13. HYP 1.31There is no āsana like Siddhāsana, no kumbhaka equal, no mudrā like Khecarī, no laya comparable to nāda.
  14. HYP 1.32Now, Padmāsana: place the right foot on the left thigh and the left foot on the right thigh, crossing the hands behind and firmly holding the toes.
  15. HYP 1.33Āsana provides stability, health, and lightness of body.
  16. HYP 1.34Śiva taught as many āsanas as there are species of living beings: eighty-four lakhs (8,400,000).
  17. HYP 1.35Śiva taught eighty-four āsanas. Of these, I will describe the four essential ones.
  18. HYP 1.36Now Svastikāsana: placing both soles of the feet between the thighs and knees, sitting with the body erect — this is known as Svastikāsana.
  19. HYP 1.37Firmly pressing the left heel against the perineum and placing the other foot over the generative organ, with the chin firm against the chest, senses controlled, gaze fixed between the eyebrows: this is called Siddhāsana, which opens the door to liberation.
  20. HYP 1.38The yogī seated in Padmāsana, filling the air through the channels and retaining it, without doubt attains liberation.
  21. HYP 1.39Now, Siṃhāsana: place the ankles beneath the scrotum, on the sides of the perineum, the left ankle on the right side and the right ankle on the left side.
  22. HYP 1.40Place the hands on the knees with fingers extended. With the mouth open, gaze fixedly at the tip of the nose with concentration.
  23. HYP 1.41This is Siṃhāsana, venerated by the best yogīs. This excellent posture facilitates the union of the three bandhas.
  24. HYP 1.42Now, Bhadrāsana: place the ankles beneath the scrotum, on the sides of the perineum, the left ankle on the left side and the right ankle on the right side.
  25. HYP 1.43With the heels beneath the scrotum and the feet well placed at the sides, this is Bhadrāsana, which destroys diseases and brings great prosperity.
  26. HYP 1.44Placing the right foot on the left thigh and the left on the right, crossing the hands behind the back and firmly holding the big toes; with the chin on the chest and the gaze on the tip of the nose — this Padmāsana destroys all diseases of the yogī.
  27. HYP 1.45There is no āsana like Siddhāsana, no kumbhaka like Kevala, no mudrā like Khecarī, no laya like Nāda.
  28. HYP 1.46The yogī seated in Padmāsana, who fills with air through the gates of the nāḍīs and retains it, without doubt attains liberation.
  29. HYP 1.47Now, Kukkuṭāsana: seated in Padmāsana, insert the arms between the thighs and calves. With the hands placed on the ground, rise into space. This is Kukkuṭāsana.
  30. HYP 1.48Now, Kūrmāsana: place the ankles beneath the scrotum, crossing them. The experts in āsanas call this Kūrmāsana.
  31. HYP 1.49Now, Uttāna-kūrmakāsana: from Kukkuṭāsana, embrace the neck with the arms and lie face up like a tortoise. This is Uttāna-kūrmakāsana.
  32. HYP 1.50Now, Dhanurāsana: holding the big toes with the hands, stretch them toward the ears as if drawing a bow. This is called Dhanurāsana.
  33. HYP 1.51Now, Matsyendrāsana: place the right foot firmly at the root of the left thigh, toward the outside. Embrace the right knee with the left arm.
  34. HYP 1.52Place the right hand curved behind the back, and with the left hand hold the right foot that is crossed to the side.
  35. HYP 1.53This twist of the thirteen limbs is called Matsyendra-pīṭha, so named by the yogīs of the three worlds.
  36. HYP 1.54Through the practice of Matsyendrāsana, kuṇḍalinī is awakened, the lunar bindu is stabilized, and the absence of disease arises.
  37. HYP 1.55Placing the ankles below the testicles, on either side of the perineum, with the heels firmly positioned — this is known as Vajrāsana.
  38. HYP 1.56Thus, through postures and contractions, the yogī achieves success. When properly perfected, the body attains supreme stability and strength.
  39. HYP 1.57Now, Paścimatānāsana: extend both legs like sticks on the ground. Holding the toes of both feet with the hands, place the forehead on the knees. This is called the western stretch.
  40. HYP 1.58Thus, Paścimatānāsana, the foremost of āsanas, makes the prāṇa flow toward the west. It kindles the gastric fire, reduces the abdomen, and bestows health upon practitioners.
  41. HYP 1.59Now, Mayūrāsana: placing both palms on the ground, with the elbows pressing the sides of the navel, rise high like a stick in space. This is called the peacock posture.
  42. HYP 1.60Mayūrāsana quickly cures all diseases such as tumors and dropsy, conquers the doṣas, reduces to ashes all bad food ingested, kindles the digestive fire, and can digest even the poison kālakūṭa.
  43. HYP 1.61Now, Śavāsana: lying face up on the ground like a corpse is Śavāsana. Śavāsana removes fatigue and brings rest to the mind.
  44. HYP 1.62Śiva taught eighty-four āsanas. Of them I select four that are the essence.
  45. HYP 1.63Siddhāsana, Padmāsana, Siṃhāsana, and Bhadrāsana are the four best. Of these, Siddhāsana is supreme and bestows siddhi.
  46. HYP 1.64The first is Siddhāsana, the second Kamalāsana (Padmāsana), the third Gomukhāsana, and the fourth Vīrāsana.
  47. HYP 1.65Āsana, kumbhaka, the practices called mudrā, and the contemplation of nāda: this is the order of practice in Haṭha Yoga.
  48. HYP 2.1With āsana firmly established, the yogī, with self-control, eating healthy and moderate food, should practice prāṇāyāma according to the instructions of his guru.
  49. HYP 2.9With correct practice of prāṇāyāma, all diseases are destroyed. With incorrect practice, all diseases arise.
  50. HYP 2.51Āsana, kumbhaka, the various practices called mudrās, and then absorption in nāda — this is the order of practice in haṭha yoga.
  51. HYP 2.63Now bhastrikā: placing both auspicious feet on the thighs, this becomes padmāsana, destroyer of all sins.
  52. HYP 2.78Without rāja yoga, the earth has no value; without rāja yoga, the night is not beautiful; without rāja yoga, even the most elaborate mudrās lack splendor.
  53. HYP 3.11Pressing the perineum with the left heel and extending the right leg, holding it firmly with both hands.
  54. HYP 3.24Now Mahābandha: The heel of the left foot is placed on the perineum and the right foot is placed on the left thigh.
  55. HYP 4.12Through various asanas, kumbhakas and other various practices, when the great śakti awakens, prāṇa dissolves into emptiness.
  56. HYP 4.21By that which the breath is controlled, the mind is also controlled. And by that which the mind is controlled, the breath is controlled.
  57. HYP 4.51Sitting on the back of the Meru, engaged in the practice of mudrās, he is truly a rāja yogi;otherwise, it remains inactive.

Bhagavad Gītā 9

  1. BG 2.47Your right is to action alone, never to its fruits. Do not be the cause of the fruits of action, nor be attached to inaction.
  2. BG 2.48Established in yoga, perform actions abandoning attachment, Dhanañjaya. Remaining equal in success and failure — this equanimity is called yoga.
  3. BG 2.54Arjuna said: What are the signs of one established in wisdom, of one in samādhi, O Keśava? How does the one of steady mind speak, how does he sit, how does he walk?
  4. BG 2.58When one completely withdraws the senses from sense objects, as a tortoise draws in its limbs, then one's wisdom is firmly established.
  5. BG 3.19Therefore, always perform the action that must be done, without attachment. For by acting without attachment, one attains the Supreme.
  6. BG 6.10The yogī should constantly concentrate on the Self, remaining in solitude, with mind and body controlled, free from desires and possessions.
  7. BG 6.12There, seated on the seat, making the mind one-pointed, with the activities of mind and senses controlled, one should practice yoga for the purification of the self.
  8. BG 6.13Holding the body, head and neck erect and aligned, motionless and steady, gazing at the tip of the nose, not looking in other directions.
  9. BG 6.17Yoga destroys suffering for one who is moderate in eating and recreation, balanced in actions, and regulated in sleep and waking.

Gheraṇḍa Saṃhitā 6

  1. GS 2.1Gheraṇḍa said: Now I shall speak of the yoga of āsanas, which causes the purification of Haṭha. One should sit steadily with comfort — from this comes the destruction of the doṣas.
  2. GS 2.53Garuḍāsana is thus called, destroyer of great sins. Placing one foot between the two, it is certainly a firm posture.
  3. GS 2.68Thus the āsanas have been described, thirty-two in number here. The great yogi who is united with them attains perfection, O great intelligence.
  4. GS 2.69One who practices the āsanas, their mudrās become perfected. For one who practices the mudrās, control of the prāṇas is attained.
  5. GS 3.26Standing very stable in the posture, well covered according to the rules, making with the tongue the tip [touch the palate], with concentrated attention.
  6. GS 7.23Ṣaṭkarma, āsana, mudrā, prāṇāyāma, dhyāna, samādhi — these are the steps (pada) of haṭha yoga.

Gorakṣa Śataka 5

  1. goraksha-shataka 4Āsana, control of prāṇa, pratyāhāra, dhāraṇā, dhyāna, and samādhi: these are the six limbs of yoga.
  2. goraksha-shataka 5There are as many āsanas as species of living beings. Maheśvara (Śiva) knows all their differences.
  3. goraksha-shataka 6Of the 8,400,000 [āsanas], each one has been mentioned. Of these, Śiva created one hundred and sixteen pīṭhas (main āsanas).
  4. goraksha-shataka 54El āsana destruye las enfermedades del cuerpo, el prāṇāyāma destruye los pecados, y el pratyāhāra destruye siempre las perturbaciones mentales.
  5. goraksha-shataka 67Unido con el āsana, conectado con el prāṇāyāma, unido con el pratyāhāra: así debe practicar la dhāraṇā (concentración).

Yoga Yājñavalkya 4

  1. yoga-yajnavalkya 46Yama, niyama, likewise āsana, also prāṇāyāma, Gārgī, pratyāhāra, dhāraṇā.
  2. yoga-yajnavalkya 48The foremost āsanas are eight; three among them are the best of the best. Prāṇāyāma is declared as threefold, and pratyāhāra as fivefold.
  3. yoga-yajnavalkya 1Yājñavalkya said: Now I shall expound the āsanas. Listen, Gārgī, rich in austerities: svastika, gomukha, padma, vīra and siṃhāsana.
  4. yoga-yajnavalkya 17All internal diseases are destroyed, and poisons too. United with the yamas, niyamas and āsanas.

Upaniṣads 3

  1. upanishads 11Beyond the Great is the Unmanifested; beyond the Unmanifested is the Puruṣa. Beyond the Puruṣa there is nothing — that is the limit, that is the supreme goal.
  2. upanishads 5Here this deva (the mind) experiences its greatness in dream. What was seen, it sees again; what was heard, it hears again; what was experienced in different places and directions, it experiences again and again. The seen and the unseen, the heard and the unheard, the experienced and the unexperienced, the real and the unreal — it sees all; being all, it sees.
  3. upanishads 5One who, knowing thus, meditates on the syllable (Om), by that (practice) attains the Ātman. The sage, therefore, becomes omniscient, becomes all. On this there is a verse:

Yoga Sūtras of Patañjali 2

  1. Sūtra 3.31From saṃyama on the tortoise channel arises stability.
  2. Sūtra 3.46Bodily perfection consists of beauty of form, grace, strength, and diamond-like hardness.

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