拜日式 Sun Salutation | Surya Namaskara

一、祈禱式 Namaskarasana | Prayer Pose

二、展臂式 Hasta Uttanasana | Raised Arms Pose

三、站姿直腿前彎式 Uttanasana | Standing Forward Bend

四、騎馬式 Ashva Sanchalanasana | Equestrian Pose

五、下犬式 Downward Facing Dog Pose | Adho Mukha Svanasana

六、八點行禮式 Ashtanga Namaskara | Eight-Limbed Salute Pose

七、眼鏡蛇式 Bhujangasana | Cobra Pos

八、下犬式 Downward Facing Dog Pose | Adho Mukha Svanasana

九、騎馬式 Ashva Sanchalanasana | Equestrian Pose

十、站姿直腿前彎式 Standing Forward Bend / Uttanasana

十一、展臂式 Hasta Uttanasana | Raised Arms Pose

十二、祈禱式 Namaskarasana | Reverse Prayer Pose



站姿 Standing Asanas

山式站姿 Tadasana Samasthiti | Mountain Pose

祈禱式 Namaskarasana | Prayer Pose

手臂上舉式 Urdhva Hastasana | Raised Hands Pose

上舉手指交扣式 Urdhva Baddhanguliyasana | Upward Bound Fingers Pose

反轉祈禱式 Tadasana Paschima Namaskarasanal | Reverse Prayer Pose

後背束手式 Paschima Baddha Hastasana | Paschima Baddha Hastasana

站姿牛面式 Tadasana Gomukhasana | Standing Cow Face Pose

樹式 Vrikshasana | Tree Pose

鷹式 Garudasana | Eagle Pose

閃電站姿（幻椅式）Utkatasana | Chair Pose

開腿站立式 Utthita Hasta Padasana | Extended Hands and Feet Pose

三角伸展式 Utthita Trikonasana | Extended Triangle Pose

側三角伸展式 Utthita Parsvakonasana | Extended Side Angle Pose

半月式 Ardha Chandrasana | Half Moon Pose

英雄第一式 Virabhadrasana 1 | Warrior Pose 1

英雄第二式 Virabhadrasana 2 | Warrior Pose 2 （Side Warrior）

英雄第三式 Virabhadrasana 3 | Warrior Pose 3

手拉單腳拇指伸展式 Utthita Hasta Padangusthasana | Extended Hand-to-Big-Toe Pose

舞蹈式 Natarajasana | Lord of the Dance Pose



坐姿 Sitting Asanas

手杖式 Dandasana | Staff Pose

金剛坐 Vajrasana | Thunderbolt Pose

吉祥式 Swastikasana | Auspicious Pose

聖人式 Siddhasana | The Perfect Pose

蓮花式 Padmasana | Lotus Pose

英雄式 Virasana | Hero Pose

牛面式 Gomukhasana | Cow Face Pose

貓背伸展式 Marjariasana | Cat Stretch

蝴蝶式 Baddha Konasana | Bound Angle Pose

坐姿廣角前彎式 Upavistha Konasana | Wide-Angle Seated Forward Bend Pose

射箭式 Akarna Dhanurasana | Archer’s Pose

騎馬式 Ashva Sanchalanasana | Equestrian Pose

半船式 Ardha Navasana | Half Boat Pose

船式 Paripurna Navasana | Boat Pose

鷺式 Krounchasana | Heron pose

大身印 Maha Mudra | The Great Seal Pose

兔子式 Shashankasana | Rabbit Pose

嬰兒式 Balasana | Child’s Pose

猴王式 Hanumanasana | Monkey Pose



前伸展姿 Forward Bends

跪姿前彎式 Adho Mukha Virasana | Downward Facing Hero Pose

盤腿前彎式 Adho Mukha Swastikasana（Adho Mukha Sukhasana）?

Downward Facing Auspicious Pose

單腿頭碰膝式 Janu Sirsasana | Head-to-Knee Forward Bend

單腿跪姿前彎伸展式

Triang Mukhaikapada Paschimottanasana | Three-Limbed Forward Bend

聖哲馬里奇式1 Marichyasana 1 | Saint Marichi Pose 1

坐姿直腿前彎式 Paschimottanasana | Seated Forward Bend

雙角式 Prasarita Padottanasana | Wide-Legged Standing Forward Bend

展臂雙角式

Prasarita Padottanasana C | Wide- Legged Standing Forward Bend Variation

鳶式 Parsvottanasana | Intense Side Stretch Pose

站姿直腿前彎式 Uttanasana | Standing Forward Bend Pose

站姿前彎腳踩手式 PadaHastasana | Hand to Foot Forward Bend Pose

站姿前彎展臂式 Uttanasana Variarion | Standing Forward Bend Variation

單腿後抬前彎式 Urdhva Prasarita Ekapadasana | Standing Split Pose

花環式 Malasana | Garland Pose



後彎 Back Bends

展臂式 Hasta Uttanasana | Raised Arms Pose

魚式 Matsyasana | Fish Pose

拱背伸腿式 Uttana Padasana | Raised Legs Pose

新月式 Anjaneyasana | Crescent Pose

上犬式 Urdhva Mukha Svanasana | Upward-Facing Dog Pose

橋式 Setu Bandhasana | Bridge Pose

輪式 Urdhva Dhanurasana | Wheel Pose

單腳上弓式 Eka Pada Urdhva Dhanurasana | One-Legged Upward Bow

駱駝式 Ustrasana | Camel Pose

半駱駝式 Ardha Ustrasana | Half Camel Pose

鴿子式 Kapotasana | Pigeon Pose

半蝗蟲式 Ardha Salabasana | Half Locust Pose

蝗蟲式 Salabhasana | Locust Pose

眼鏡蛇式 Bhujangasana | Cobra Pose

弓式 Dhanurasana | Bow Pose

單腿鴿王變化式 Eka Pada Raja Kapotasana | One-Legged King Pigeon Variation Pose



躺姿Reclining Asanas

雙腿向上伸展式 Urdhva Prasarita Padasana | Upward Extended Leg Pose

仰臥豎角式 Supta Baddha Konasana | Reclining Bound Angle Pose

仰臥英雄式 Supta Virasana | Reclining Hero Pose

仰臥手抓腳趾式 Supta Padangusthasana | Reclining Hand-to-Big-Toe Pose

壓腿排氣式 Pawanmuktasana | Wind Relieving Pose

攤屍式 Shavasana | Corpse Pose



扭轉姿 Twists

英雄坐姿扭轉式 Parsva Virasana | Side Twisted Hero Pose

巴拉瓦伽式 Bharadvajasana | Bharadvaja’s Twist

聖哲馬里奇 3 Marichyasana 3 | Saint Marichi Pose 3

坐姿扭轉式 1 Ardha Matsyendrasana 1 | Half Lord of the Fishes Pose 1

扭轉側三角式 Parivrtta Parsvakonasana | Revolved Side Angle Pose

扭轉半月式 Parivrtta Ardha Chandrasana | Revolved Half Moon Pose

扭轉三角式 Parivrtta Trikonasana | Revolved Triangle Pose

躺姿腹部扭轉式 Jathara Parivartanasana | Supine Abdominal Twisting Pose

單膝點地脊椎扭轉式 Variation – One Knee Down Spinal Twist

直腿脊椎扭轉式 Variation – Extended Legs Spinal Twist

反轉頭碰膝式 Parivrtta Janu Sirsasana | Revolved Head to Knee Pose

門閂式 Parighasana | Gate Pose



倒立姿 Inversions

支撐半犁式 Salamba Halasana or Ardha Halasana | Supported Plow Pose or Half Plow Pose

犁式 Halasana | Plow Pose

倒箭式 Viparita Karani | Inverted Pose

肩立式 Salamba Sarvangasana | Supported Shoulder Stand

單腿肩立式 Eka Pada Sarvangasana | One Leg Shoulder Stand

頭立式 Salamba Sirsasana | Supported Headstand

蠍子式 Vrschikasana | Scorpion Pose



其他 Others

八支點地式 Ashtanga Namaskara | Eight-Limbed Salute Pose

鱷魚式 Makarasana | Crocodile Pose

（高）平板式 Santolanasana | Balancing Pose or Plank Pose

低平板式（鱷魚式） Chaturanga Dandasana | Low Plank Pose or Four-Limbed Staff Pose

側板式 Vasisthasana | Side Plank Pose

反向棒式 Purvottanasana | Reverse Plank

下犬式 Adho Mukha Svanasana | Downward Facing Dog Pose

烏鴉式 Kakasana | Crow Pose

鶴式 Bakasana | Crane Pose

螢火蟲式 Tittibhasana | Firefly Pose

孔雀式 Mayurasana | Peacock Pose



脈輪 Chakra

一、海底輪 Muladhara Chakra

二、生殖輪 Svadhisthana Chakra/Sacral chakra

三、臍輪 Manipura Chakra

四、心輪 Anahata Chakra

五、喉輪 Visuddha Chakra

六、眉心輪 Ajna Chakra

七、頂輪 Sahasrara chakra



鎖印 Bandha

一、喉鎖 Jalanhara Bandha

二、臍鎖 Uddiyana Bandha

三、根鎖 Mula Bandha



手印 Mudra

意識手印 Gesture of Consciousness / Chin Mudra

智慧手印 Gesture of Wisdom / Gyan Mudra

鼻尖身印 Gesture of Nose Tip/ Nasagra Mudra

能量手印 Gesture of Energy / Apan Mudra

生命手印 Gesture of Life / Prana Mudra

流體手印 Gesture of Water / Varun Mudra

祈禱手印 Gesture of Salutation / Anjali mudra

禪那手印 Gesture of Meditation / Dhyani Mudra



調息法Pranayama

呼吸等長法 Even Breathing / Samavrtti Pranayama

勝利呼吸法 Victorious Breath / Ujjayi Pranayama

蜜蜂呼吸法 Humming Bee Breath / Bhramari Pranayama

太陽貫穿調息法 Right Nostril Breathing / Surya Bhedana

鼻孔交替呼吸法 Alternate Nostril Breathing / Nadi Shuddhi

淨脈呼吸法 Psychic Channel Cleaning Breath / Nadi Shodhana

鼓風爐調息法 Skull Shining Breath / Kapalabhati

清涼調息法 Cooling Breath / Sitali

風箱式調息法 Bellow Breathing / Bhastrika



冥想 Maditation

凝視法 Steady Gazing Meditation / Trataka

觀呼吸冥想法 Conscious Breathing / Anapana

咒言唱誦 Mantra Chanting