84 Yoga Asanas List __exclusive__
This paper provides an overview of the traditional "84 Yoga Asanas," exploring their historical significance, symbolic meaning, and a list of key postures that constitute this sacred sequence. The Sacred 84: Understanding the Foundation of Hatha Yoga 1. Introduction
- Bhujangasana (Cobra Pose) – Gentle backbend.
- Shalabhasana (Locust Pose) – Lifting legs and chest prone.
- Dhanurasana (Bow Pose) – Holding ankles, body forms a bow.
- Ustrasana (Camel Pose) – Kneeling backbend.
- Chakrasana (Wheel Pose) – Full upward bow.
- Matsyasana (Fish Pose) – Throat and chest opener.
- Supta Vajrasana (Reclined Thunderbolt).
- Kapotasana (Pigeon Pose) – Deep kneeling backbend.
- Rajakapotasana (King Pigeon Pose)
Category 6: Standing Poses
- Tadasana (Mountain Pose)
- Vrikshasana (Tree Pose)
- Utthita Trikonasana (Extended Triangle Pose)
- Virabhadrasana I, II, III (Warrior Poses – counted as three)
- Ardha Chandrasana (Half Moon Pose)
- Parsvottanasana (Intense Side Stretch)
- Utkatasana (Chair/Fierce Pose)
- Garudasana (Eagle Pose)
- Natavarasana (Dancer’s Pose – simple)
Bakasana (Crow Pose): The first arm balance most students learn. 84 yoga asanas list
The tradition of 84 yoga asanas stems from ancient texts like the Hatha Ratnavali Gheranda Samhita This paper provides an overview of the traditional
- Bhujangasana (Cobra Pose): Opens the chest and strengthens the back.
- Dhanurasana (Bow Pose): A dynamic backbend that massages the abdominal organs.
- Matsyendrasana (Spinal Twist): Named after the sage Matsyendra, this is considered one of the supreme asanas for stimulating the spinal column and manipulating the vital airs (prana).
These poses, detailed in historical texts, enhance spinal flexibility and reduce tension. Key forward bends often practiced include seated and standing variations like Paschimottanasana Uttanasana . Essential backbends included in the 84 are Bhujangasana (Camel), and Dhanurasana Bhujangasana (Cobra Pose) – Gentle backbend
: Of the 84, ancient manuals often highlight a smaller "essential" group. For instance, the Hatha Yoga Pradipika focuses on , while the Gheranda Samhita "useful" ones. Commonly Included Postures
Bhujangasana (Cobra Pose): Strengthens the spine and firms the buttocks.