Yogisworld

Essential asanas

ccording to the Gheranda Samhita ( a eighteenth century treatise on Hatha
yoga), there are eighty four thousands asanas. However, to the best of  my
knowledge, the largest collection of asanas in one single publication is Dharma
Mittra’s Master yoga chart, which presents a whooping 908 postures. Mr Iyengar’s
"Light on Yoga", a book which is still considered by many to be the ultimate
reference in this field, describes little more than 200 asanas – still far too
much to fit into a daily practice – and far more than most people will master in
a lifetime. Which ones are essential?
To find the answer to this question, and decide which asanas must be
included in my regular practice and taught in my classes, I decided to look at
various styles of yoga and at a number of yoga texts. The results of these
investigations are summarised in the table below. I have used the Sanskrit
names, but a translation of most of these is included at the end of the article
for the benefit of those who prefer to use English.
But first, here’s a short explanation of what the various columns contain.

• Iyengar yoga: Mr Iyengar gives in "Light on Yoga" a list of
  important asanas. I have shortened the list slightly, based on my own
  experience with this style of yoga.
• Ashtanga yoga: I consulted Patthabi Jois’ "Yoga Mala". I have
  included asanas from the Surya Namaskar sequences and from the closing
  sequence, which are considered essential and should be practiced on a daily
  basis. Standing postures were not included, but had they be, the list would
  look even more similar to the Iyengar list (hardly surprising, since both
  styles come from Krishnamacharya)
• Sivananda: These are the twelve basic postures which teachers of
  this school of yoga include in all their classes.
• Classical texts: The Gheranda Samhita describes thirty two asanas,
  which must have been considered essential by its author. Most of these thirty
  two asanas are also listed in the Hatha Yoga Pradipika. The main difference
  between the two texts is that the GS lists some standing postures, while the
  HYP doesn’t. I have left out some the lesser known asanas listed in the GS,
  but not in the HYP.
• Theos Bernard: describes in his book "Hatha Yoga" how he was given
  a number of asanas to practice on a daily basis. This is a list of these
  asanas.
• Dharma Mittra: Mentions 8 asanas as essential in his book "608 yoga
  poses". Savasana isn’t included in these, but in his guidelines for practice,
  he advises to end all asana session with a "relaxation posture such as
  Savasana", which has therefore been included.

	Iyengar	Ashtanga	Sivananda	Classical texts	Theos Bernard	Dharma Mittra
Standing asanas	Trikonasana, Parivrtta Trikonasana, Parsvakonasana, Prasarita Padotanasana Virabadrasana, Ardha Chandrasana, Uttanasana	Uttanasana, Utkatasana, Urdhvasana, Virabadrasana	Trikonasana, Uttanasana	Utkatasana, Vrkasana, Garudasana,	None (although pictures of Vrkasana  and Padhahasthasana appear in his book)	None
Inversions	Sirsasana, Sarvangasana, Halasana, Adho Mukha Svanasana	Sirsasana, Sarvangasana, Halasana, Karnapidasana, Urdhva Padmasana, Pindasana, Ado Mukha Svanasana	Sirsasana, Sarvangasana, Halasana,	Vipararita Karani (from the description given in the HYP this is Sirsasana)	Sirsasana, Sarvangasana, Halasana	Sirsasana, Sarvangasana,
Backbends	Ustrasana, Salabhasana, Dhanurasana	Urdhva Mukha Svanasana	Bhujanghasana, Salabhasana, Dhanurasana	Dhanurasana, Bhujanghasana Salabhasana, Ustrasana	Bhujanghasana, Salabhasana, Dhanurasana	Bhujanghasana, leading into, Dhanurasana
Forward bends	Janusirsasana, Paschimottanasana	Utanasana	Paschimottanasana	Paschimottanasana, Kurmasana,	Paschimottanasana	Paschimottanasana, Maha Mudra
Twists	Ardha Matsyendrasana, Marichyasana	None	Ardha Matsyendrasana	Matsyendrasana	Ardha Matsyendrasana	Matsyendrasana
Sitting asanas	Sidhasana, Virasana, Badhakonasana, Padmasana	Padmasana, Baddha Padmasana, Yoga Mudra	None (but this school of yoga always include some sitting practice)	Siddhasana, Padmasana,  Vajrasana, Svastikasana, Virasana, Badhdrasana, Baddha Padmasana, Gomukasana	Padmasana	Siddhasana, Padmasana,
Balancing asanas	None	Uth Pluthi (Tolasana)	Bakasana / Mayurasana	Mayurasana, Kukutasana,	None	None
Other asanas	Navasana, Matsyasana, Savasana	Matsyasana, Uttanapadasana, Savasana	Surya Namaskar Matsyasana, Savanansana	Simhasana, Savansana (called Mirasana), Matsyasana	Matsyasana	Savasana
	Iyengar	Ashtanga	Sivananda	Classical texts	Theos Bernard	Dharma Mittra

As can be seen from this table, most sources agree to include
some backbends, and at least one forward bends, one twist and one sitting asansa.

While classical texts do no list inversions amongst asanas, they mention
Viparita Karani, which is probably Sirsasana. Nearly all other sources include
Sirsasana, Sarvangasana and Halasana. It comes as no surprise that Iyengar yoga
places a particular emphasis on standing postures, which are simply ignored by
some other sources (the Hatha Yoga Pradipika does not mention any standing
postures, although the Gheranda Samhita  lists three).
While only one mild backbend and no twists are listed here for ashtanga, this
has to be seen in the context of the whole system, in which the second series
actually contains a number of strong twists and backbends and was meant to be
practiced regularly. However, beginners do not get much  practice at backbends,
and this has been pointed out by some as a shortcoming of the ashtanga system.
All sources insist on the importance of finishing the practice with a relaxation
time in Savasana.
Although the shortest list includes only 9 postures, it seems to be difficult to
go below 12 if you want to include some standing postures.
Here’s my own list (in no praticular order), for what it’s worth: Uttanasana,
Trikonasana, Sirsasana, Sarvangasana, Halasana, Adho Mukha Svanasana, Urdhva
Mukha Svanasana,  Dhanurasana, Marichyasana or Baradhvajasana, Siddhasana,
Padmasana, Baddhakonasana, Supta Virasana, Navasana, Matsyasana, Savasana.

Advertisement