Asana & Prana
Here you will find some asana and pranayama with exercise descriptions
The World of Asana
Dive into our comprehensive wiki of different asanas and pranayama exercises. Learn how to harmonise your body and mind while enjoying the magical surroundings of the Balearic Islands.
| Asana | Descripton | Excercise Explanation | Zodiac Sign | Complaints |
|---|---|---|---|---|
| Adho Mukha Svanasana | Downward-facing dog, builds strength, stretches the back and legs. | Start in a tabletop position. Lift your hips to form an inverted V-shape. | Virgo | Headaches, cold and flu, back pain, digestive issues, insomnia. |
| Ananda Balasana | Happy Baby, a relaxing pose, good for stress relief. | Lie on your back and pull your knees towards your chest, holding your feet. | ||
| Ardha Chandrasana | Half Moon pose, strengthens the core muscles. | Stand with one leg forward and bend it slightly, lifting the other leg back. | Leo, Libra, Sagittarius | Muscle and joint pain. |
| Astavakrasana | Eight-Angle pose, an advanced arm-balancing posture. | Start in a squat with feet hip-width apart, then twist into the pose. | ||
| Bakasana | A powerful pose for improving balance and focus. | Stand with feet hip-width apart, then lean forward into a balanced position. | Aries, Scorpio, Sagittarius | |
| Bakasana II | Warrior pose, enhances strength and stability. | Begin in a squat with feet hip-width apart, then transition into the pose. | ||
| Bakasana III | A calming pose, helps in relaxation and stress relief. | Stand with your feet hip-width apart and bend your knees. Place your hands flat on the floor and push your knees against your upper arms. Tilt your upper body forwards and lift your feet off the floor while shifting your weight onto your hands. Balance on your hands and keep your gaze directed forwards. | ||
| Balasana | Bridge pose, strengthens the back and leg muscles. | Kneel on the floor and bring your forehead to the floor. Keep your arms relaxed beside your body. | Aries, Cancer, Pisces | Digestive problems, muscle and joint pain, stress and anxiety. |
| Bhujangasana | Camel pose, an intense backbend that opens the chest. | Lie on your stomach with your hands next to your shoulders. Raise your upper body and bend your back backwards. | Gemini, Cancer, Scorpio, Aquarius | Allergies, muscle and joint pain, fatigue, respiratory issues. |
| Bitilasana | Cow pose, which stretches the spine and relaxes the back. | Kneel on all fours. Drop your stomach down, lift your head and look forwards. | Translated: Rückenschmerzen | |
| Chaturanga Dandasana | Plank pose, an arm position that strengthens the arms and core muscles. | Start in the plank position with your hands under your shoulders and your toes on the floor. Bend your elbows and lower your body while keeping your back straight. Keep the body parallel to the floor and the elbows close to the body. | Aries | |
| Dhanurasana | Bow pose, which strengthens the back muscles and increases the flexibility of the spine. | Lie on your stomach and reach for your feet with your hands. Raise your upper body and legs while arching your back. | Digestive problems | |
| Eka Pada Galavasana | One-legged Galavasana, an advanced arm balance pose that strengthens the arm muscles and improves balance. | Sit on the floor with your legs bent. Grasp your right knee with the crook of your right arm and place your right leg on your left arm. Lift your buttocks off the floor and extend your left leg forwards while shifting your weight onto your hands. Keep your upper body upright and parallel to the floor. | ||
| Eka Pada Koundinyasana | One-legged Koundinyasana, an advanced arm balance pose that strengthens the arm muscles and improves balance. | Stand with your feet hip-width apart. Bend your knees and place your hands on the floor. Grasp your right knee with the crook of your right arm and place your right leg over your left arm. Lift the feet off the floor while shifting the weight onto the hands. Balance on your hands and keep your gaze forward. | ||
| Eka Pada Rajakapotasana | One-legged Pigeon, a deep hip opening that improves the flexibility of the hips. | Start in a lunge position with one leg forward and the other back. Bring the back knee down and push the front leg forwards. Bend your upper body backwards and lean back while bending the back leg and grasping the foot with your hand. | ||
| Gharudasana | Eagle pose, which improves body coordination, balance and flexibility of the shoulders. | Stand upright and bring your right leg over your left leg. Wrap the right leg around the left leg so that the sole of the right foot presses against the left shin. Stretch your arms out to the side and wrap your right arm around your left arm so that the palms of your hands press against each other. | ||
| Gomukhasana | Cow face pose, which stretches the shoulders and hips and improves flexibility. | Sit on the floor and bring your right leg over your left leg. Stack your knees on top of each other and pull your heels towards your hips. Bring your right arm over your head and bend your elbow so that your hand rests between your shoulder blades. Reach behind your back with your left hand and try to touch the fingers of your right hand. | Muscle and joint pain. | |
| Halasana | Plough pose, an inverted pose that increases spinal flexibility and improves circulation. | Lie on your back and bring your legs perpendicular to the floor. Lower your legs over your head so that your toes touch the floor behind you. Place your hands on your back to provide support. | Skin Problems | |
| Hanumanasana | Splits, a deep leg stretch that improves flexibility in the hips and legs. | Start in a lunge position with one leg forwards and the other backwards. Bend the front leg and push the back leg backwards as you slowly move forwards into the splits. Keep your upper body upright and support yourself with your hands or forearms if necessary. | ||
| Kapotasana | Pigeon, a deep backbend that opens the hips and improves spinal flexibility. | Start in the quadruped position. Bring your right knee forwards and place it on the outside of your right wrist. Stretch your left leg back and place it on the floor. Lower the hips and bend the upper body backwards so that the back is in an arch shape. Extend your arms over your head. | Leo, Sagittarius | |
| Kumbhakasana | Plank, a full-body strength exercise that strengthens the arms, abdominal muscles and back. | Start in a push-up position with your hands under your shoulders and your toes on the floor. Keep your body straight and tighten your abdominal muscles. Hold the position for a few breaths. | ||
| Malasana | Squat, a posture that stretches the hips and legs and aids digestion. | Stand with your feet wider than hip-width apart. Bend the knees and lower the buttocks down while bringing the arms between the legs and bringing the hands together in front of the chest. Keep your heels on the floor and press your elbows gently against the inside of your knees. | Taurus | Muscle and joint pain. |
| Marjariasana | Cat-cow pose, which mobilises the spine and relaxes the back. | Kneel down on all fours. Round your back upwards like a cat and drop your head. Then lower your stomach, lift your head and look up like a cow. | Muscle and joint pain, Backpain | |
| Matsyasana | Fish pose, which opens the chest, deepens breathing and relieves tension in the neck and back. | Lie on your back and place your hands under your buttocks. Raise your upper body and press your sternum upwards. Tilt your head back so that the back of your head touches the floor. | Gemini, Cancer, Scorpio, Pisces | Skin problems, allergies, colds and flu |
| Mayurasana | Peacock pose, which strengthens the arm muscles and promotes balance. | Sit on your knees and bend your upper body forwards. Place your hands on the floor with your fingers pointing backwards. Stretch your legs back and lift your feet off the floor. Balance on your hands and look forwards. | ||
| Natarajasana | Dancer's pose, which improves balance, flexibility and concentration. | Stand on one leg and grasp the other leg with your hand. Lift your leg back and stretch your other arm forwards. | Aquarius | |
| Navasana | Boat pose, which strengthens the abdominal muscles and promotes balance. | Sit on the floor, bend your knees and lift your legs off the floor. Keep your arms parallel to the floor and stretch them out straight. Keep your upper body upright and balance on your buttocks. | ||
| Padmasana | Lotus pose, a meditative sitting posture that promotes concentration and stability. | Sit on the floor and bring one leg over the other so that the soles of your feet are resting on your thighs. Keep your back straight and your hands on your knees or in a meditative gesture. | ||
| Parivrtta Ardha Chandrasana | Twisted crescent pose, which improves balance, leg muscles and hip opening. | Start in the half moon pose. Turn the upper body to the side and place the opposite elbow on the knee. Stretch the other arm upwards and turn your head to look upwards. | ||
| Parivrtta Janu Sirsasana | Twisted head-to-knee pose, which stretches the hips, back and spine. | Sit on the floor and stretch one leg out straight. Bend the other leg and place the sole of the foot against the thigh of the outstretched leg. Turn your upper body to the side and bend forwards while wrapping the opposite arm around the bent leg and grasping the foot or shin. | ||
| Parivrtta Parsvakonasana | Twisted side-angle pose that stretches the leg muscles and spine. | Stand with one leg forward and bend it at a 90-degree angle. The back leg is turned slightly outwards. Turn your upper body to the side and place the opposite elbow on your knee. Stretch the other arm upwards and turn your head to look upwards. | ||
| Parivrtta Trikonasana | Rotated triangle pose, which stretches the spine and aids digestion. | Stand with your legs wide apart. Turn one foot outwards and bend to the side while stretching the opposite arm upwards. Turn your upper body and place your hand on the floor or grasp your shin. Stretch the other arm upwards and turn your head to look upwards. | ||
| Parsva Bakasana | Side crow, an advanced arm balance pose that strengthens the arm muscles and improves balance. | Stand with your feet hip-width apart and bend your knees. Place your hands flat on the floor and push your knees against your upper arms. Tilt your upper body forwards and lift your feet off the floor by shifting your weight onto your hands. Balance on your hands and keep your gaze directed forwards. | ||
| Paschimottanasana | Seated forward bend, which stretches the back muscles and improves the flexibility of the hips and legs. | Sit on the floor and stretch your legs out. Bend forwards and try to reach your toes or feet. | Virgo, Scorpio, Capricorn | Backpain, digestive problems |
| Pincha Mayurasana | Forearm stand, an inverted pose that builds strength in the arms and shoulders. | Start in the quadruped position. Place the forearms on the floor and either hold the hands together or place them parallel to each other. Lift the hips and buttocks as you stretch the legs upwards and shift the weight onto the forearms. Balance on the forearms and keep your gaze | ||
| Salamba Sarvangasana | Supported shoulder stand, a variation of the shoulder stand in which the hands support the back. | Lie on your back and raise your legs perpendicular to the floor. Support your lower back with your hands and lift your hips and back off the floor. Bring your elbows closer together and support your back with your hands. Straighten your legs. | Cancer, Scorpio, Pisces | Tiredness and exhaustion, allergies, sleep disorders |
| Salamba Sirsasana | Supported headstand, a variation of the headstand in which the forearms support the head. | Kneel on the floor and bend forwards to place the forearms on the floor. Interlock the fingers and place them on the floor so that the forearms form a triangle. Place the head between the hands and lift the knees off the floor by pushing the hips upwards. Stretch your legs straight upwards, resting most of your weight on your forearms. | Leo, Capricorn | Cold and flu |
| Sarvangasana | Shoulder stand, an inverted pose that promotes circulation and activates the energy centres. | Lie on your back and raise your legs perpendicular to the floor. Press the hands against the lower back and lift the hips and back off the floor. Support your back with your hands and continue to raise your legs until they are perpendicular to the floor. Straighten your legs. | Skin Problems | |
| Savasana | Dead man's pose, which enables deep relaxation and recuperation. | Lie on your back with your arms and legs relaxed. Close your eyes and breathe calmly. | Taurus, Virgo, Pisces | |
| Setu Bandhasana | Bridge, which stretches the spine, strengthens the core muscles and releases energy. | Lie on your back, bend your knees and place your feet hip-width apart. Lift your pelvis and push it upwards while keeping your shoulders on the floor. | Taurus, Leo, Libra, Scorpio, Capricorn, Aquarius | Digestive problems, allergies, muscle and joint pain, tiredness and exhaustion, stress and mental strain, colds and flu, headaches, skin problems, sleep disorders, back pain |
| Siddhasana | Half-lotus pose, a meditative sitting posture that aligns the spine and improves hip flexibility. | Sit on the floor and place one leg over the other so that the heel presses against the pubic bone. The foot of the other leg can either rest on the floor or on the thigh. Keep your back straight and your hands on your knees or in a meditative gesture. | ||
| Sirsasana | Headstand, an inverted posture that promotes blood flow to the brain and improves balance. | Kneel on the floor and bend forwards to place the forearms on the floor. Interlock the fingers and place them on the floor so that the forearms form a triangle. Place the head between the hands and lift the knees off the floor by pushing the hips upwards. Extend your legs straight up, resting most of your weight on your forearms. | Aries | |
| Sukhasana | Light sitting posture, a relaxed sitting position for meditation and breathing. | Sit on the floor and place one leg in front of the other. The feet can rest in front of the body. Keep your back straight and your hands on your knees or in a meditative gesture. | ||
| Tadasana | Standing posture, which promotes alignment, stability and connection to the earth. | Stand upright with your feet together. Keep the spine straight and let the arms hang relaxed at the sides. | Taurus, Capricorn | |
| Trikonasana | Triangle pose, which improves side stretch, flexibility and balance. | Stand with your legs wide apart. Turn one foot outwards and bend to the side while raising the opposite arm. | Aries, Virgo, Capricorn | digestive problems, Skin problems |
| Urdhva Dhanurasana | Upward bend, a backbend that stretches the spine and builds strength in the arms and legs. | Lie on your back with your feet on the floor and your knees bent. Place your hands next to your shoulders and push your body upwards while stretching your arms and legs out straight. Keep your head back and look upwards. | Sagittarius | |
| Urdhva Mukha Svanasana | Upward facing dog, a backbend that opens the chest and strengthens the spine. | Start in a prone position with your palms on the floor next to your shoulders. Press your palms down and raise your upper body, keeping your legs straight. Look forwards or upwards. | Leo | |
| Ustrasana | Camel pose, which stretches the front of the body and increases the flexibility of the spine. | Kneel on the floor and place your knees hip-width apart. Straighten your upper body and place your hands on your hips. Slowly bend backwards and grasp your heels with your hands. Push the hips forwards and open the chest while gently tilting the head back. | Aries, Gemini, Cancer, Aquarius, Pisces | Tiredness and exhaustion, skin problems |
| Utkatasana | Chair pose, which strengthens the leg muscles and improves posture. | Stand up straight and bend your knees as if you were sitting down. Keep your arms stretched out in front of you. | Taurus | |
| Uttanasana | Forward bend, which improves flexibility of the hips and legs and calms the mind. | Stand with your feet hip-width apart. Bend forwards and lower your hands to the floor or to your feet. | Virgo | Headaches, stress and mental strain, muscle and joint pain |
| Vashistasana II | Side Plank II, an advanced side arm pose that strengthens the arms, core and balance. | Start in the plank position. Turn your body to the side and lean on one arm while lifting the top leg and shifting your weight to the lower arm and leg. Keep your body straight and parallel to the floor. | ||
| Vasisthasana | Side Plank, a side arm pose that strengthens the arms, core and balance. | Start in the plank position. Turn your body to the side and lean on one arm while stretching the other arm upwards. Keep your body straight and parallel to the floor. | ||
| Virabhadrasana I | Warrior I, a strengthening posture that promotes balance and concentration. | Stand with one leg forward and bend it at a 90-degree angle. The back leg is straight. Raise your arms above your head. | Aries, Aquarius | |
| Virabhadrasana II | Warrior II, a posture that improves endurance and stability and strengthens the legs. | Stand with one leg forward and bend it at a 90-degree angle. The back leg is turned slightly outwards. Stretch your arms out. | Libra | |
| Vrikshasana | Tree pose, which improves balance and concentration. | Stand on one leg and bring the other leg to your inner thigh or lower leg. Hold your hands together in front of your chest. | Gemini, Aquarius |
The World of Pranayama
A general term for breathing exercises in yoga that involve controlling and directing the breath
A technique of alternating breaths through the right and left nostrils to balance the energy channels in the body and calm the mind
An energising technique using short, powerful exhalations and passive inhalations to cleanse the body and invigorate the mind
A powerful technique in which the breath is inhaled and exhaled quickly and rhythmically to generate energy and revitalise the body
A technique in which the breath is channelled through slightly closed laryngeal muscles to achieve a calming and meditative effect
A technique in which the breath is inhaled through the tucked edge of the tongue and exhaled through the mouth to cool the body and calm the mind
A technique that involves breathing in through the curled tongue and exhaling through the nose to cool the body and calm the mind
A technique of inhaling through clenched teeth and exhaling through the nose to cool the body and calm the mind
A technique in which you breathe alternately through the right and left nostrils, regulating the breath with your hand position to harmonise the body and mind
A technique in which the inhalation and exhalation are of equal length to calm the mind and create inner balance
A technique where the breath is inhaled through the tucked edge of the tongue and exhaled through the nose to cool the body and calm the mind
A technique in which the breath is inhaled through the nose and a humming sound is produced during exhalation to calm the mind and reduce stress
A technique in which the breath is held in a controlled manner and held for short periods to allow for heightened awareness and spiritual experience
A technique in which air is inhaled into the stomach and held to strengthen the body and improve digestion
A technique in which the breath is channelled into three phases (abdomen, chest and collarbone) to promote deeper breathing and relaxation
A technique in which the breath is inhaled in a controlled manner through the nose and exhaled through the nostrils with a humming sound to calm the mind and reduce stress
A technique where the breath is inhaled through the left nostril and exhaled through the right nostril to cool the body and calm the mind
A technique that involves breathing in through the right nostril and out through the left nostril to warm and energise the body
A technique in which the breath is moved quickly and rhythmically through the navel centre to generate energy and activate the body