Most of the Asanas in this section are adapted from the Amaye Ananda Marga Asana Guide. To explore the full set of instructions and details, we encourage you to view the complete guide online.
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Bhastrikásana (Bellows Posture)
Primary Objective of the Ásana This asana supports digestive health, especially elimination. Repetitions (standard): 8 Length of hold (ideal): 8 seconds Breath: kumbhaka Steps of practice, further details & rationale Preparatory Steps Considerations Safety essentials Variations Core Strengthening Variations Alternating Legs Variation Arms Overhead Variation Benefits Visualizations & Ideations Bhastrikásana is a very nice pose… Read More »Bhastrikásana (Bellows Posture)
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Bhávásana (Ideation Posture)
Primary Objective of the Ásana This ásana strengthens the legs and joints. It inspires spiritual ideation and helps with meditation. Bhávásana increases worldly understanding. Repetitions (standard): 4 Length of pose hold (ideal): 8 seconds in each position Breath: continuous Steps of practice Rationale & further details 1.- Bend your legs, keeping the feet slightly apart… Read More »Bhávásana (Ideation Posture)
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Bhújaungásana (Cobra Posture)
Primary Objective of the Ásana With Yoga Mudrá and Diirgha Pranám, Bhújaungásana is recommended for women to be practiced everyday to balance the reproductive system and overall women’s health. Bhújaungásana nurtures the resiliency of the spine and abdomen. Massages organs in the abdomen. It stimulates the immune system of the human body by producing or… Read More »Bhújaungásana (Cobra Posture)
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Dhanurásana (Bow Posture)
also known as Naokásana (Boat Posture) Primary Objective of the Ásana In this pose the body assumes the shape of a bow or boat, it strengthens the back and abdominal muscles, increasing flexibility of the spine and hip joints. It helps to balance weaknesses and issues involving organs in the thoracic and abdominal areas, those… Read More »Dhanurásana (Bow Posture)
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Articles | Asana for Adults | Benefits of Ananda Marga Asanas for Adults | Newsletter | October 2025
Feature Ásanas
This issue of AMAYE Voices features two of the ideal ásanas Anandamurti recommended for meditation. However, sometimes these can be difficult and often excruciating for the yoga meditation practitioner. Other meditation ásanas include the following: Bhojanásana or Sukhasana This posture is frequently referred to as the tailor’s or eating pose. It is a comfortable position,… Read More »Feature Ásanas
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Garudásana (Eagle Posture)
Primary Objective of the Ásana The main goal is to improve balance, both physical and mental, while strengthening the core muscles, as well as hip and shoulder muscles. Garudásana helps to align shoulders and chest. It also opens and balances the heart center. May help with weight management. Repetitions (standard): 4 rounds (or 4 times… Read More »Garudásana (Eagle Posture)
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Jánushirásana (Head to Knee Posture)
Primary Objective of the Ásana This ásana addresses issues related to Mánipura. Svádhisthána, and Múládhára chakras such as kidney trouble and stomach weakness through gentle compression. The Jánushirásana practice helps to balance over-indulgent tendencies, obsessive behaviors, sexual thoughts, and nurtures hope. Repetitions (standard): 4 rounds Length of hold (ideal): up to 8 seconds Breath: exhalation… Read More »Jánushirásana (Head to Knee Posture)
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Matsyendrásana (Matsyendra’s Posture)
Primary Objective of Ásana It’s one of the most beneficial ásanas of the Ánanda Márga system. Matsyendrásana is excellent for the spine, correcting shoulder, and chest alignment. It offers a full massage to all organs and glands in the abdomen, especially the thymus gland. Repetitions (standard): 4 rounds. Length of hold (ideal): up to 30… Read More »Matsyendrásana (Matsyendra’s Posture)
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Padmásana (Lotus Posture)
Primary Objective of the Ásana Prepares the body for meditation. Foundation for deep meditation. Anatomical objective: It loosens the external rotators of the hip joint. Padmásana is one of the 4 Dhyanásanas that aid in concentration and meditation along with Siddhásana/Siddha pose, Baddha Padmásana/Lotus pose, and Viirásana/Brave, This is one of the ideal poses for… Read More »Padmásana (Lotus Posture)
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Shasháungásana (Hare Posture)
Primary Objective of the Ásana The hare posture relieves tension in the spine. Shasháungásana may improve memory and meditation. It affects the entire body, including all glands and plexi. Repetitions (standard): 8 Length of hold (ideal): 8 seconds Breath: exhale kumbhaka Steps of practice Further details & rationale 1.- The knees can be together or… Read More »Shasháungásana (Hare Posture)
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Siddhásana (Perfect Posture)
Primary Objective of the Ásana Prepares the body for meditation. Along with Padmásana/Lotus, Baddha Padmásana/Bound lotus, and Viirásana/Brave, it is one of the 4 Dhyanásanas that aid in concentration and meditation. This is one of the ideal poses for meditation for some people. Repetitions: none Length of hold (ideal): sustain as long as possible.Breath: continuous … Read More »Siddhásana (Perfect Posture)
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Tuládańdásana (Balance Posture)
Primary Objective of the Ásana This balance posture improves the ability to balance, promotes good health and strength throughout the legs, especially the nerves. Number of repetitions (standard): 4 rounds Length of holding the position (ideal): 30 seconds Breath: Continuous. No kumbhaka. Steps of practice Further details & rationale 1. – Stand naturally with your… Read More »Tuládańdásana (Balance Posture)
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Twist variations
Jathara Parivartanasana – Supine Spinal Twist Sometimes referred to as Supta Matsyendrasana This is a gentle and easy twist. It is a cooling pose down which is facilitated most frequently near the end of class. Utthita Aswa Sanchalanasana Namaskar – Runners Lunge Twist 1. Standing at one end of your mat, from Tadasana,… Read More »Twist variations
