Mid-Week Yoga: Ardha Maalasana | Style A Pastiche

India Style Yoga Pose

Poses / February 20, 2019

Yoga lotus sukhasanaThe asanas in this section are the basic poses that every yoga practitioner is supposed to know.

You can try to learn yoga, but the best way to learn yoga is to experience it first hand.

The basic poses are to be learned in the sequence presented.

They are arranged in the approximate order of difficulty. Each new pose can be taken a new day.

The basic poses are;

Lotus (Sukhasana)

Mountain Pose (Tadasana)

Balance Posture(Natarajasana)

Back Stretch (Paschimottanasana)


mountain pose tadasana

Simple chest Expansion(Ardha Chakrasana)

Simple Triangle (Trikasana)

Leg Clasp (Padahastasana)

Bow (Dhanurasana)

Simple Spinal Twist (Ardha Matsyendrasdana)

Backward Bend (Supta Vajrasana)

Knee and thigh Stretch (Bhadasana)


Shoulder Stand(Sarvangasana)

Simple Fish (Matsya)

bow dhanurasana yoga pose

Simple Locust (Salabhasana)

Deep Relaxation (Savasana)



  1. Sit in a legs-crossed position with the soles of your feet turned upward and heels pressed against the lower side of your abdomen. Keep your spine straight.
  2. Place your hands on your knees, palms up. Hold as long as you wish.
  3. This is one of the meditative postures. It imitates an inverted lotus flower. The head is held erect and the eyes closed during this posture.

This promotes balance and harmony.



  1. Stand in an erect position with your feet together. Press the feet flat against the floor as if to stretch them.
  2. Visualize a string through the spine pulling you upward, lifting the knees, hips and hamstrings.
  3. Equally distribute the body weight. Keep your abdomen in and chest high. Your arms may remain at your sides.

plough halasanaThis is a basic posture of balance and control. It is the foundation for good standing posture.


  1. Stand in the mountain pose. Inhale slowly and raise arm overhead.
  2. At the same time, lift your left ankle behind you and clasp it with your left hand. Shift your weight to the right side.
  3. Exhale and pull the left leg toward your body and lean forward slightly while looking forward.
  4. Your right arm will provide balance. Hold for 20 seconds. Slowly release and return to start. Repeat to opposite side.

This improves balance, coordination and quadriceps flexibility.


  1. Get into a seated position with legs extended forward.
  2. Rest your hands on your thighs and straighten your spine.
  3. Raise your arms in front of you to shoulder level.
  4. Then proceed to raise them overhead, bending slightly backward.
  5. Bend forward to your knees.
  6. Grab your knees and hold the stretch for 10 seconds.
  7. Your head should be bent forward.
  8. Pull your body forward to your knees with the elbows bent outward. Hold for 10 seconds.
  9. Return to upright position.
  10. Place hands on your thighs and relax.

This increases spinal flexibility and strengthens the back.


Source: www.indianmirror.com