Swami Vishnudevananda - Asanas

Photos taken in Himalayas

Completed with some new modern photos
to show the sequence and structure of the
Sivananda asana routine.
Savasana
Initial Relaxation
• Allows the body and
mind to rest and recharge
• Distributes prana
throughout the body
• Enables the benefits of
the asanas to be
assimilated
• Facilitates the
elimination of toxins
Preliminary exercises
Eye exercises
Neck exercises
Eye exercises
Surya Namaskar
Sun salutations
Posture 1

Inhale -Exhale
Surya Namaskar
Sun Salutations
Posture 2

Inhale
Surya Namaskar
Sun salutations
Posture 3

Exhale
Surya Namaskar
Sun salutations
Posture 4

Inhale
Surya Namaskar
Sun salutations
Posture 5

Retain
Surya Namaskar
Sun salutations
Posture 6

Exhale
Surya Namaskar
Sun salutations
Posture 7

Inhale
Surya Namaskar
Sun salutations
Posture 8

Exhale
Surya Namaskar
Sun salutations
Posture 9

Inhale
Surya Namaskar
Sun salutations
Posture 10

Exhale
Surya Namaskar
Sun salutations
Posture 11

Inhale
Surya Namaskar
Sun salutations
Posture 12

Exhale, arms
along side the
body.
Basic Posture 1
Sirshasana
Head stand
• Strenghtens the respiratory
and cirulatory systems.
•Increases oxygen supply to
the brain and sympathetic
nervous system, improving
memory and concentration.
• Relieves pressure on the
lower back and spine
•Relieves varicose veins
• Strengthens the respiratory
and circulatory systems
• Counteracts nervous
disorders and anxiety
Basic Posture 2
Sarvangasana -
Shoulderstand

• Regulates the thyroid gland,

improves metabolism, heat
production and proper growth of
muscle and bone
• Benefits heart rate, heart
contractibility and blood pressure
• Stimulates and regulates the
parathyroid gland which helps
maintain proper calcium levels in
the body
• Keeps the neck and spine strong
and elastic
• Prevents blood from stagnating in
the veins of the lower limbs
• Removes mental sluggishness,
insomnia and depression
Basic Posture 3
Halasana
Plough
• Increases flexibility in the
neck and spine, opens up
the spinal disks,
rejuvenating the entire
spine
• Nourishes the spinal
nerves
• Strengthens the muscles
of the back, shoulders and
arms
• Massages internal organs
• Relieves indigestion and
constipation
Basic Posture 4
Matsyasana
Fish
(This is the variation
with the legs in lotus.)
• Removes stiffness from entire
length of spine, bringing
increased blood supply to the
back
• Corrects round shoulders
• Increases lung capacity,
strengthens and cleanses the
respiratory system; relieves
asthma
• Stimulates and massages the
parathyroid glands in the back of
the neck, which protect the bones
and teeth
• Stimulates the pituitary and
pineal glands
• Regulates mood, emotions, and
stress
Basic Posture 5
Paschimotasana
Forward Bend
• Stimulates digestive
organs; increases digestive
fire
• Invigorates all internal
organs; reduces body fat
• Regulates the pancreas,
which controls the
carbohydrate metabolism
and blood sugar levels
• Mobilizes joints, especially
the hips
• Invigorates the entire
nervous system
• Alleviates disorders on the
genito-urinary system
Basic Posture 6
Bhujangasana
Cobra
• Massages and stretches
deep and superficial back
muscles
• Increases flexibility of the
spine
• Relieves back pain and
kyphosis
• Tones the abdominal
organs, ovaries, uterus,
and adrenal glands
Basic Posture 7
Salabhasana
Locust
• Strengthens the abdominal
wall and lumbar muscles
• Improves digestion;
massages the pancreas, liver,
and kidneys
• Promotes flexibility of the
cervical region of the back
• Strengthens the biceps,
deltoid muscles and back
• Reduces lower back sciatica
• Increases space between the
vertebrae
Basic Posture 8
Dhanurasana
Bow
• Promotes flexibility of the
entire spine
• Invigorates and massages
the digestive organs
• Alleviates constipatin and
indigestion
• Regulates the pancreas
• Strengthens the
abdominal muscles
• Prevents rheumatism and
the legs, knees, and hands
Basic Posture 9
Ardha
Matsyendrasana
Half-spinal twist
• Keeps the spine elastic
• Increases synovial fluid of the
joints
• Stimulates glucose release;
tones the sweat glands
• Massages the abdominal
muscles and digestive organs
• Relieves constipation and
other digestive problems
• Tones and stimulates the
sympathetic nervous system
• Regulates the secretion of
adrenaline and bile
• Corrects stooping shoulders
and poor posture
Basic Posture 10
Kakasana
Crow
• Strengthens and
stretches the hands, arms,
wrists, and shoulders
• Increases breathing
capacity
• Increases power of
concentration
• Promotes physical and
mental balance
• Removes lethargy
Basic Posture 11
Pada Hasthasana
Standing Forward
Bend
• Lengthens the spine and
makes it supple
• Mobilizes joints and
invigorates the entire
nervous system
• Increases the blood
supply to the brain
• Decreases abdominal fat
• Relieves sciatica and low
back pain
Basic Posture 12
Trikonasana
Triangle
• Tones the spinal nerves
and abdominal organs
• Promotes hip and leg
flexibility
• Strengthens the pelvic
area
• Massages and stimulates
the liver and spleen
 The Variation Cycles
• Headstand Cycle
• Shoulderstand Cycle
• Forward Bend Cycle
• Backward Bend Cycle
• Sitting Cycle
• Balancing Cycle
I. Headstand Cycle
Variation 1
Sirshasana
Legs apart
I. Headstand
Cycle Variation
I. Headstand Cycle
Variation 3
Oordhwapadmasana
Lotus headstand
I. Headstand Cycle
Variation 3
Vrishchikasana
Scorpion preparation
I. Headstand Cycle
Variation 4
Vrishchikasana
Scorpion
II. Shoulder Stand Cycle
Variation 1
Sarvangasana
II. Shoulderstand Cycle
Variation 2
Sarvangasana
II. Shouderstand Cycle
Variation 3
Chakrasana
Wheel pose
Chakrasana
Variation of Wheel
pose
Matsyasan
variation of fish pose
II. Shouderstand Cycle
Variation 4
Karna Peedasana
Ear to Knee pose
III. Forward Bend
Cycle
Variation
Janu Sirasan
III. Forward Bend
Cycle
Variation
Hastha
Padasana
III. Forward Bend
Cycle
Variation
Eka Pada Sirasan
IV. Backward Bend
Cycle
Variation
Bhujangasan
IV. Backward Bend
Cycle
Variation
Ardha-
Salabhasan
IV. Backward Bend
Cycle
Variation
Dhanurasan
IV. Backward Bend
Cycle
Variation:
Poorna Supta
Vajrasan
IV. Backward Bend
Cycle
Variation
Kapotha Asana
V. Sitting Cycle
Variation
Poorna
Matsendriyasana
V. Sitting Cycle
Variation
Poorna
Matsendriyasana
(Back-side view)
V. Sitting Cycle
Variation:
Ardha
Matsendriyasana
(Back-side view)
Meditative Pose:
Padmasan
Lotus Pose
Meditative Pose
Swatikasana
Meditative
Pose:
Vajrasan
Kneeling pose
Yogic Exercises
for the legs:
Khanda Peeda Asana
(ankle twist)
Goraksha Asana
(ankle-knee pose)
Bhadrasana
(ankle-knee pose)
Sakthi Chalini
(Nerve power
stimulation)
Balancing pose
Handstand
Balancing Pose:
Kukutasan
(cock position)
Garbhasana
(Foetus pose,
bending)
Uthitha
Kurmanasan
(tortoise pose, in
balancing)
Mandukasana
(frog pose)
Eka Pada Sirasan
(leg-head pose)
Akarna
Dhanurasan
(shooting bow pose,
variation 1)
Akarna
Dhanurasan
(shooting bow pose,
variation 2)
Akarna
Dhanurasan
(shooting bow pose,
variation 3)
Dwipada Sirasan
(head-knee pose)
Anjaneyasana
(split)
VI. Balancing
Cycle
Vakrasana
(curved pose,
variation 1)
VI. Balancing
Cycle
Vakrasana
(curved pose,
variation 2)
Parswa
Kakasana
(side crow pose)
Mayoorasan
(peacock pose)
Natarajasan
(Lord Nataraja pose)
Pada Hasthasan
variation on hands
to feet pose
Eka Pada
Hasthasan
(Legs hands pose)
Padandgushtasana
(tiptoe pose)
Vatyanasana
(one knee and foot
pose)
Trikonasan
variation on
triangle pose
Sirangushtasana
(head-toe pose)
 Yogic Kriyas

Cleansing exercises
Yogic Cleansing
exercise:
Nauli Kriya
(manipulation of the
abdominal muscles)