Simhasana (lion’s pose)
Simhasana (lion’s pose) Ghulphau cha vrshanasyadhah Sivantyah parsvayoh kshipet/ Dakshine savyaghulpham tu Dakshaghulpham tu savyake//(Chapter -1, Verse-50). Place the ankles below the scrotum, right ankle on the left side, left ankle on the right side of the perineum. (Chapter -1,Verse-50). Hastau tu janvoh samsthapya Svangghulih samprasarya cha / Vyattavaktro niriksheta nasaghram susamahitah// (Chapter -1, Verse-51). Place the palms on the knees, fingers spread apart, keep the mouth open and gaze at the nose tip with a concentrated mind.(Chapter -1, Verse-51). Simhasanam bhavedetatpujitam yoghipungghavaih / Bandhatritayasandhanam kurute chasanottamam//(Chapter -1, Verse-52). This is simhasana, held in great esteem by the highest yogis. This most excellent asana facilitates the three bandhas. (Chapter -1, Verse-52).
Siddhasana (Adept’s Pose)
Siddhasana (Adept’s Pose) Yonisthanakam angghrimulaghatitam Krtva drdham vinyaset / Mendhre padam athaikameva hrdaye Krtva hanum susthiram // Sthanuh samyamitendriyoa chaladrsa pasyed bhruvor antaram/ Hyetan mokshakapatabhedajanakam Siddhasanam prochyate//(Chapter -1, Verse -35) Press the perineum with the heel of one foot, place the other foot on top of the genitals. Having done this, rest the chin on to the chest. Remaining still and steady, with the senses controlled, gaze steadily into the eyebrow center; it breaks open the door to liberation. This is called siddhasana. (Chapter -1, Verse -35)
Shavasana (Corpse Pose)
Shavasana (Corpse Pose) Uttanam sabavad bhumau sayanam tat savasanam/ Savasanam srantiharam chittavisrantikarakam//(Chapter -1, Verse 32). Lying flat on the ground with the face upwards, in the manner of a dead body, is savasana. It removes tiredness and enables the mind-body complex to relax deeply. (Chapter -1, Verse 32).
Paschimottanasana (Back Stretching Pose)
Paschimottanasana (Back Stretching Pose) Prasarya padau bhuvi dandarupau Dorbhyam padaghradvitayam ghrhitva/ Januparinyastalalatadeso Vasedidam paschimatanamahuh.// (Chapter -1, Verse 28). Stretching the legs in front on the ground, like a stick; bending forward, holding the toes with both hands and placing the forehead on the knees, is known as Paschimottanasana. (Chapter -1, Verse 28). Paschimottanasana Iti paschimatanamasanaghryam Pavanam paschimavahinam karoti/ Udayam jatharanalasya kuryad Udare karsyamaroghatam cha pumsam//(Chapter -1, Verse 29). Paschimottanasana is the best among asanas. By this asana the pranic currents rise through sushumna, the digestive fire stimulates, the abdomen becomes flat, and the practitioner becomes free from all kind of diseases. (Chapter -1, Verse 29).
Padmasana (lotus pose)
Padmasana (lotus pose) Vamorupari dakshinam cha charanam Samsthapya vamam tatha / Dakshorupari paschimena vidhina Dhrtva karabhyam drdham // Angghushthau hrdaye nidhaya Chibukam nasaghramalokayet / Etadvyadhivinasakari yaminam Padmasanam prochyate//(Chapter -1, Verse 44) Place the right foot on the left thigh and the left foot on the right thigh, cross the hands behind the back and firmly hold the toes. Press the chin against the chest and look at the tip of the nose. This is called padmasana, the destroyer of a yogi’s diseases. (Chapter -1, Verse- 44). Uttanau charanau krtva urusamsthau prayatnatah / Urumadhye tathottanau pani krtva tato drsau//(Chapter -1, Verse-45) Place the feet on the thighs, soles upward, palms in the middle of the groin, facing upward. (Chapter -1, Verse-45) Nasaghre vinyasedrajadantamule tu jihvaya/ Uttambhya chibukam vakshasyutthapy pavanam sanaih//(Chapter -1, Verse-46) Gaze at the nose tip, keeping the tongue pressed against the root of the upper teeth and the chin against the chest, and slowly raise the prana upward. (Chapter -1, Verse-46) Idam padmasanam proktam sarvavyadhivinasanam/ Durlabham yena kenapi dhimata labhyate bhuvi//(Chapter -1, Verse-47) This is called padmasana, destroyer of all diseases. Ordinary people cannot achieve this posture, only the few wise ones on this earth can do. (Chapter -1, Verse -47).
Mayurasana (Peacock Pose)
Mayurasana (Peacock Pose) Dharam avashtabhya karadvayena Tatkurparasthapitanabhiparsvah/ Uchchasano dandavad utthitah san Mayuram etat pravadanti pitham//(Chapter -1, Verse 30). Lie down on the stomach, placing both hands on the ground under the body and place the elbows at the sides of the navel. Raise the body high, keeping it like a stick. This is called peacock pose by the expert Yogis. (Chapter -1, Verse 30). Harati sakalaroghanasu ghulmodaradin Abhibhavati cha doshanasanam srimayuram/ Bahu kadasanabhuktam bhasma kuryadasesham Janayati // jatharaghnim jarayetkalakutam/(Chapter -1, Verse 31). Mayurasana quickly alleviates all diseases like enlargement of the glands, dropsy and other stomach disorders. It rectifies imbalance of the humors (vata, pitta, kapha). It reduces to ashes all food taken indiscriminately, kindles the gastric fire and enables destruction of deadly poison). (Chapter -1, Verse 31).
Matsyendrasana (Spinal Twist Pose)
Matsyendrasana (Spinal Twist Pose) Vamoru mularpitadakshapadam Janor bahir veshtitavamapadam/ Praghrhya tishthet parivartitangghah srimatysanathoditam asanam syat//(Chapter -1, Verse 26). Place the right foot at the base of the left thigh, the left foot at the side of the right knee. Take hold of the left foot with the right hand, pass the left arm behind the waist and remain with the body turned. This asana is explained by Sri Matsyendranath. (Chapter -1, Verse 26). Matsyendrapitham jatharapradiptim Prachandarughmandalakhandanastram/ Abhyasatah kundaliniprabodham Chandrasthiratvam cha dadati pumsam//(Chapter -1, Verse 27). Practice of this asana Matsyendrasana increases the digestive fire to such an incredible capacity, this will eradicate all stomach diseases and thus awakening the serpent power and bringing equilibrium in the Bindu. (Chapter -1, Verse 27).
Kukkutasana (Cockerel Pose)
Kukkutasana (Cockerel Pose) Padmasanam tu samsthapya janurvorantare karau / Nivesya bhumau samsthapya vyomastham kukkutasanam//(Chapter -1, Verse 23). By adopting Padmasana, insert the hands between the thighs and calves, planting them the hands firmly on the ground; raise the body in the air. This is called as Kukkutasana. (Chapter -1, Verse 23).
Koormasana (Tortoise Pose)
Koormasana (Tortoise Pose) Ghudam nirudhya ghulphabhyam vyutkramena samahitah/ Kurmasanam bhavedetaditi yogavido viduh//(Chapter -1, Verse 22). Press the anus firmly with the ankles in the opposite direction and sit well-poised. According to the Yogis this is called as Koormasana. (Chapter -1, Verse 22).
Gomukhasana (Cow’s Face Pose)
Gomukhasana (Cow’s Face Pose) Savye dakshinaghulpham tu prshthaparsve niyojayet / Dakshineapi tatha savyam ghomukham ghomukhakrtih//(Chapter -1, Verse 20). Place the right ankle next to the left buttock and the left ankle next to the right buttock. This is gomukhasana and it looklike the face of the cow. (Chapter -1, Verse 20).