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
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