Traditional Yoga Freiburg -Asana

Traditional name of asanas	German name	Descriptions
Swastik asana	Günstige Haltung	It is use as a meditative Posture but there are other benefit also, Breath normal, spinal cord erect.
Sidha asana	Vollkommene Haltung	Meditative Posture but there are other benefit also, Breath normal, spinal cord erect.(Pressure of the left hil on perinium(mooladhar), right hil on above sex organ(swadhisthan, man), against clitoris(Swadhisthan woman)
Vajra asana	Donnerkeil Haltung	Meditative Posture(also acceptable in muslim and Japanese religion), Breath normal, spinal cord erect. Best for digestion, can practised direct after food also.
Gomukha asana	Kuhgesichts Haltung	Meditative Posture, Breath normal, spinal cord erect.
Padma asana	Lotossitz	Meditative Posture, Breath normal, spinal cord erect. Sidhasan and Padmasan are the best asan for the meditation.
Sukha asana	Leichte Haltung	Meditative Posture, Breath normal, spinal cord erect.
Bhadrakona asana	Schmetterling	Meditative Posture, Breath normal, spinal cord erect.
Purna Bhadrasan	Ganzer Haltung der Anmut	Meditative Posture, Breath normal, spinal cord erect. Both feet place under parinium from both side and both fee touch eachother
Simha asana	Löwen Haltug	Meditative Posture, Breath normal, spinal cord erect. Upper body little bend forward.
Nadi Sodhan	Nadi rheinigung	Nadis cleaning pranayama, body posture as in Suryabhedan, but breath in from the left, out from right then in from right and out from the left(one circle), again start breath in from left, out from right....
Surya Bhedan	Anregung der Vitalität	Pranayama, Breath from right(Surya, Pingla) breath out from left nostril(Chandra, Ida). After breath in as along as much possible stop breath in. Perfect time ratio of Pranayam is :- 1:4:2:1. 1breath in, 4stop breath, 2breathout, 1wait for next breath.
Bhastrika	Blasebalgatmung	Paranayama. Ratio of the breath in and out should be same. Upper body completely erect. Stomach still during exercise. During breathin only upper part of upper body should move.
Shitali Pranayama	Kühlender Atem	Pranayama. Breath in with folded tongue. It is not good to do when person have depression.
Sitkari	Zischender Atem	Pranayama. Breath in with bringing both upper and lower teeth line on each other and tongue behind of meeting line of teeth. It is not good to when person have depression.
Ujjayi	Psychischer Atem	Pranayama, breath friction on the inner wall of the throat.
Bhramari	Bienensummen	Pranayama, Breathout with the producing sound like honey bee from the throath, concentration on the same place where sound creating from.
Murcha Pranayama	Schwebender Atem	Pranayama, Breath friction on the upper part of the nose and pressing neck that nerves in the spinal cord near neck area can press. It can be dangerous without good teacher.
Plavani Pranayama	Auf Wasser liegen	Pranayama, holding breath(Kumbhak) inside and floating on the water.
Namaskara asana	Grußhaltung	Standing Posture, Normal brath, spinal erect
Tada asana	Baum Stellung	Standing Posture, brath in to move and breath out with moving in origin posture, vertiacal spinal stretch.
Parvata asana	Berg Stellung	Standing Posture, breath in with moving upward back and breathout with coming back in originate posture. Backward bending
Ekpadparvat asana	Berg Haltung auf einem Fuß	Standing Posture, breath normal. Spinal cord erect.
Trikona asana	Dreiecks	Standing Posture, breathin with hanging hand and folding upper body and breath out to move down, breath in with coming back and breath out with bringing hands down. Twisting of Spinal cord
Katichakra asana	Taillendrehung	Standing Posture, breath in and hold the breath during twisting, deep breath when think twist back, breathout during twisting back. Twisting of spinal cord
Pristhatana asana	Rücken Dehnung	Standing Posture, Breath in stretching back and breath out while coming back. Backward bending
Prithadhar Tanasana	Haltende Rücken Dehnung	Standing Posture, Breath in stretching back and breath out while coming back. Backward bending
Pristha asana	Rückenhaltung	Standing Posture, Breath in stretching back and breath out while coming back. Backward bending
Viraparampara	Heldenhaltung	Standing Posture, Breath out while bending forward and stay few breath, breath in while coming back. forward bending.
Dwikona asana	Doppelter Winkel	Standing Posture, Breath out while bending forward and stay few breath, breath in while coming back. forward bending.
Dola asana	Pendelhaltung	Standing Posture, Breath out while bending forward and stay few breath, breath in while coming back. forward bending with slightly twisting.
Hastpada asana	Hände zu den Füßen	Standing Posture, breath out while bending forward, breath in with coming to straight, forward bending of spianal cord
Ardha padma bandh Hastpadasana	Vorwärts beugende im halben Lotes	Standing Posture, breath out while bending forward, breath in with coming to straight, forward bending of spianal cord
Mukuta asana	Gestützte Kopfhaltung	Standing Posture, breath out while bending forward, breath in with coming to straight, forward bending of spianal cord
Shirsha Angusth Yogasana	Kopf zu Zeh Haltung	Standing Posture, breath out while bending forward, breath in with coming to straight, forward bending slightly twisting of spianal cord
Tiryak Tadasana	sich wiegende Palme	Satanding posture, breath in with bringing hands upward and hold together, bend left with breath out, breath in to coming straight position, same to the right and then hands down with breathing out, leteral bending of spinal cord
Kona asana	Ecke Haltung	Satanding posture, breath in with bringing right hand upward, bend left with breathout, breath in to coming straight position, and then hand down with breathing out, same from left, leteral bending of spinal cord
Utkat asana	Stuhl Haltung	Standing posture, breath in and hold with sitting like on the chair, breath out while being straight, spine erect.
Ekpad asana	Ein Fuß Haltung	Standing posture, breath in and bend forward with keeping spin and one leg straigt, repeat from other leg. spinal cord straight.
Uttistha Baka asana	Kranich Haltung	Standing posture, breath in and bend forward with keeping spine and one leg straigt, repeat from other leg. spinal cord straight.
Uttistha kandharasana	Ein Fuß zum Kopf	Standing posture, normal breath in final position, breath in and hangup one leg and keep behind the head, spinal cord bend slightly forward
Ardha chandrasana	Halbe Mond Haltung	Standing posture, breath in and shift body weight on the front leg and same time bend upper body backward, backward bending
Garuda asana	Adler Haltung	Standing posture, normal breath, spinal cord erect. quite balancing posture.
Vajra yogmudra	Yogahaltung auf Blitz Stellung	Sitting posture, breath in with keeping fist on bothside little down of navel, breath out while bending down, normal breath in final position, breth in while coming in origin position, forward bending.
Marjari asana	sich streckende Katze	Sitting on hand and knee, breath in and out while making convex and concave spinal cord, forward and backward bending.
Bhudhara asana	Haltende Erde Haltung	Sitting posture on hand and knee, deep breath and with breathing out stretch the leg, body weight on the hand and feet, normal breath in final position, spinal cord straight.
Padmottan asana	Gestreckte Haltung	Sitting posture, breath in and stretch the one leg and pull upward with breathing out. Spinal cord bend slightly forward.
Ardha Padmottan	Halbe Gestreckte	Sitting posture, breath in and stretch the one leg and pull upward with breathing out. Spinal cord bend slightly forward.
Janusirsa asana	Kopf - Knie Haltung	Sitting posture, breath in with bringing hands up and breathout with bending forward and holding foot with the hands. When possible, head on the knee, forward bendig with convex spinal cord.
Ardhamatsyendra asana	Ardhamatsyendra	Sitting posture, breath in and hold, after holding breath twist upper body against holded foot, twisting of spinal cord
Ardhamatsyendra asana	Ardhamatsyendra (Vari.)	Sitting posture, breath in and hold, after holding breath twist upper body against holded leg, twisting of spinal cord
Ardhamatsyendra asana	Ardhamatsyendra (Vari.)	Sitting posture, breath in and hold, after holding breath twist upper body against holded foot, twisting of spinal cord
Ardhamatsyendra asana	Ardhamatsyendra (Vari.)	Sitting posture, breath in and hold, after holding breath twist upper body against holded foot, twisting of spinal cord
Ardhamatsyendra asana	Ardhamatsyendra (Vari.)	Sitting posture, breath in and hold, after holding breath twist upper body against holded foot, twisting of spinal cord
Ardhamatsyendra asana	Ardhamatsyendra (Vari.)	Sitting posture, breath in and hold, after holding breath twist upper body against holded foot, twisting of spinal cord
Paschimottana asana	Haltung des gestreckten	Sitting posture, breathin while bringing hands up and breathout with bending forward and hold the feet with hands, head relax, forward bending
Paschimottanasan Ardha Padma	Haltung des gestreckten	Sitting posture, breathin while bringing hands up and breathout with bending forward and hold the feet with hands, head relax, forward bending
Setubandha asana	Brücken Haltung	Sitting posture, breath in and hang up the hips and hold the breath, keep head relax(hanging behind), breath out while bringing hip on the ground, spinal straight or slightly backward bending
Udarakarshana asana	Bauch Drehung	Sitting posture, breathin and hold the breath and twist the upper body, breath out with coming to origin position, twisting of spinal cord.
Shirsha shashanka asana	Kopfstand auf Mondhaltung	Sitting posture, breath in and bring the hands up, breath out and bend forward and keep the head and hands relax on the groung. forward bendig
Dhanur akarshan asana	Bogen ziehen Haltung	Sitting posture, pull the one leg to the ear with breath in and bring back with breath out, spinal cord bend slightly forward
Veersanmukhya asana	Halden Haltung	Standing posture, breath in and shift the body weight on the front leg, head towards front or back leg, twisting of spinal cord
Ustra asana	Kamel Haltung	Sitting on the knee, breath in and hold while bending backward, breath out while coming to origin position, after Ustrasan is nice to do shanshankasan as a counter pose, backward bending
Ardha Ustrasana	Halbe Kamel Haltung	Sitting on the Vajrasan, deep breath in while hanging hip up and pushing it forward, head stretch behind, breath out while coming back to origin position, backward bending
Parivriti Janusirsa asana	Spiralförmige Kopf-Knie-Haltung	Sitting posture, leteral bending with breathing out, leteral bending
Halipada asana	Stern Haltung	Sitting posture, breathin and out while bengind forward
Bhujpindasana	Rund Arme	Sitting posture, breath in and hangup the hip and then hold the breath and hang up all body, body weight on the both hands equal, forward bending
Mala asana	Kette Haltung	Sitting posture, breath in and out while bending upper body forward and bring the both and behind down of the knees and hold it together, forward bending
Vyagrasana	Tiger Haltung	as in Marjar but one leg hang up with breath in and with breathing out nose and same leg knee together, backward and forward bending of the spinal cord.
Ashwasanchalan	Reiter Haltung	Can be done with sitting and standing both, body weight on the both hands and front leg, backward bending with breathing in
Setubandha	Brücken mit sitzen	Sitting posture, hang up the hip with breath in and bring back on the ground with breathing out, straight spinal with slightly backward bending.
Rajkapot asana	Kaiser Tauben Stellung	Sitting posture, breath in with bending upper body backward and stretching head backward, touch the foot one the backhead, breathout and come to the origin position, backward bending.
Prigh asana	Querbalken Haltung	Sitting on the knee, bend leteral with breath out and hold the foot with hands, leteral bending.
Pash asana	Kethaltung	Sitting on the feet, twist right or left and bring the hands behind with keeping one hand down of knees and hold together, normal breath, twisting
Padma yogmudra	Yogahaltung auf Lotos	Sitting posture, hold the both hand togethe from behind, breath in and breath out whild bending forward, both hill should press on the both side on the stomach, specially on the pancreas, forward bending
Padma Parvatasan	Berg auf Lotos	Sitting on the Padmasan or any comfortable position, breath in while bringing hand up to the head and touch together, normal breath in final position, breath out while bringing hands down, vertical stretch of spinal cord.
Vatayan asana	Vatayan Haltung	Sitting posture, normal breath, spinal cord erect.
Hanuman asana	Gott Hanuman Haltung	Sitting posture, normal breath, spinal cord erect.
Marichi asana	Yogi Marichi Haltung	Sitting posture, Sitting posture, breath in and breathout while forward bending or twisting upper body. Spinal cord twisted or forward bending.
Bhardwaj asana	Bhardwaj Haltung	Siting phosture, one leg like vajrasan, one leg leg fold and keep the foot on the hip joint, hold the folded leg foot from the same side hand from behind, other leg keep on the other leg knee and twist the upper body with deep breath out. Spinal cord twisted.
Padprasarit Janusirsasana	Spagat Haltung	Sitting posture, breath out during bending leteral, leteral bending
Merudand asana	Wirbelsäulenstück Haltung	Sitting posture, normal breath, body weight slightly on the hands and hands both side of the hip on the ground, spinal cord erect.
Padprasarit Paschimottanasana	Rückenstreckung mit gespreizten Beinen	Sitting posture, hold the both hands together from behind, breath out while bending forward and keeping arms upward.
Kurma asana	Schildkröten Haltung	Sitting posture, normal breath, forward bending and holdig the hands together through passing under the knees, forward bending and slightly convex spinal cord
Goraksha asana	Yogi Goraksha Haltung	Sitting posture, normal breath, and toes on the ground and heel of the feet upward
Garbhapinda asana	Fötus im Mutterleib	Sitting posture, normal breath, slightly forward bending
Garbha Namanasana	Gruß im Mutterleib	Sitting posture, normal breath, slightly forward bending
Dwipad Kandharasana	Füße zum Kopf mit Haltung	Sitting posture, normal breath, slightly forward bending
Gaivasana	Rund Körper haltung	Sitting posture, breath in and hold, bend backward and touch the feet to the backhead, backward bending
Ardha Bandhapadma Paschimottan	Gestreckten Rückens in der halben Lotos	Sitting posture, breathin while bringing hands up and breathout with bending forward and hold the feet with hands, head relax, forward bending
Sthit Parvatasana	Berg Haltung mit sitzen	Sitting on the Padmasan or any comfortable position, breath in while bringing hand up to the head and touch together, normal breath in final position, breath out while bringing hands down, vertical stretch of spinal cord.
Skanda asana	Yogi Skand Haltung	Sitting posture, normal breath, frorward bending like the Kurmasan(Vari.) and one leg one the ground and other leg on the neck, hand stretch front. Spinal cord straight with little convax.
Bandha padma asana	Geschlossen Lotos Haltung	Sitting posture, normal breath, spinal cord erect
Bandhapadma yoga mudra	Geschlossen Lotos Yogahaltung	Sitting posture, breathout with bending forward, hold the feet from hands from behind, forward bending with keeping spinal straight.
Ardhanaukasana (V.)	Halben Boothaltung	Laying down on back, breath in whild hanging up the upper body, forward bending
Shalabhasana Ekpad	Ein Bein Heuschreckenhaltung	Laying down on stomach, breath in with hanging leg upward and breath out with bringing leg down, spinal straight
Bhujanga asana	Kobrastellung	Laying down on stomach, breath in with bending upper body backward(bending backward with the little help of the hands and arms is more beneficial instead of hanging up), backward bending
Dhanur asana Saral	leichte Bogenhaltung	Laying down on stomach, breath in and hang up the upper and lower body by holding the feet joint from hands and upshing the feet outward, body weight on the stomach, head behind, backward bending
Naukasana	Boot Haltung	Laying down on stomach, breath in with hanging the body upward, head straigh, body weight on the stomach, backward bending
Dhanurasana Purna	Bogen Haltung	Laying down on stomach, breath in and hang up the upper and lower body by pulling the feet from hands, body weight on the stomach, head behind, backward bending
Shalabhasana Purna	Heuschreckenhaltung	Laying down on stomach, breath in with hanging legs upward and breath out with bringing leg down, spinal straight, pressur on the upper part of the spinal cord.
Nirlamba Bhujangasana	Ungestützte Kobra Haltung	Laying down on stomach, breath in with bending upper body backward(bending backward with pulling hands outward, when possible be away from hang up the uper body and legs)backward bending
Purna Bhujanga asana	Ganzer Kobra	Laying down on stomach, breath in with bending upper body backward(bending backward with the little help of the hands and arms is more beneficial instead of hanging up), touch the backhead from the feet, backward bending
Tiryak Bhujanga asana	Schrek Kobra	Laying down on the stomach, breath in while bending upper body upward, twist left and right with breath out, come to the middle with breath in, and return in origin position with breath out, backward and twisting of spinal cord.
Bhekha asana	Frosch Haltung	Laying down on the stomach, breath in with bending the upper body backward and pushing the feet from the hands, backward bending
Gupta Padmasana	Versteckt Lotos	Laying down on the stomach, normal breath, spinal cord erect.
Shirsha asana	Kopf Stand	Standing on the head, normal breath, spinal cord straight.
Matsya asana	Fisch Haltung	Laying on the back, deep breath in and out with pushing stomach out and pulling in respectively, backward bending
Viparitkarni	Umkehrhaltung	Laying on the back, normal breath, spinal cord straight, from feet joint to the eyes straight line, spinal cord straight with forward bending
Setubandha	Brücken Haltung	Laying on the back, breath in while bringing hip up, breath out with bringing down, slightly backward bending
Pavanmukta asana	Verdauungsfördernden	Laying on the back, breath out with hanging upper body and pushing knee to the chest, forward bending
Dwipadpavanmukt asana	Beine Verdauungsfördernden	Laying on the back, breath out with hanging upper body and pushing knee to the chest, forward bending
Urdhvahast Padasana	Umkehr Hände-Beine Haltung	Laying on the back, breath normal, spinal cord straight
Naukasana	Boot Haltung	Laying on the back, breath in while hanging lower and upper body upward at 30 degree angle, forward bending with slightly convex spinal
Hala asana	Pflughaltung	Laying on the back, breath in with hanging legs at 90 degree angle and bring back on the ground after head with breathing out, keep legs straight, prees the chin on chest bone(pressing throat), forward bending
Padma Matsya asana	Fischhaltung mit der Lotos	Laying on the back, deep breath in and out with pushing stomach out and pulling in respectively, backward bending
Suptavajra	Schlaf Blitzhaltung	Laying on the back, deep breath in and out with pushing stomach out and pulling in respectively, folded legs with keeping feet under hip or side to the hip, hand on over the head, backward bending
Suptavajra asana(Variation)	Schlaf Blitzhaltung	Laying on the back, deep breath in and out with pushing stomach out and pulling in respectively, folded legs with keeping feet under hip or side to the hip, hand on the hip joint, backward bending
Uttan Kurmasana	Schlafende Schildkröten	Laying on the back, breath normal, forward bending of spinal cord
Sarvanga asana	Schulterstand	Laying on the back, bring legs up at 90 degree with breath in and with breath out hang up whole body upward, spinal cord erect.
Sarvangasan Padma	Schulterstand mit lotos	Laying on the back, bring legs up at 90 degree with breath in and with breath out hang up whole body upward and fold the legs as in padmasan, spinal cord erect.
Karndapida asana	Knie-Ohren Haltung	Laying on the back, bring legs up at 90 degree with breath in and with brathout bring the legs behind, knees near ears, chin press on the chest bone, forward beinding
Chakrasana	Rad Haltung	Laying on the back, breath in and hold while hanging the upper body with folded legs, normal breath in final position, backward bending
Chakrasana Pad Prasarit	Rad Haltung	Laying on the back, breath in and hold while hanging the upper body with opening legs, normal breath in final position, backward bending
Chakrasana (V.)	Rad Haltung	Laying on the back, breath in and hold while hanging the upper body with folded legs, normal breath in final positionbackward bending
Kashinath asana	Kashinath Haltung	Laying down on back, normal breath, backward bending
Yoga nidra	Yoga Schlaf	Laying down on back, normal brath, forward bending
Ardhapadma Pavanmuktasan	Halbe Lotos Verdauungsfördernden	Laying on the back, breath out with hanging upper body and pushing knee to the chest, forward bending
Ardhapadma Halasana	Halbe Lotos Pflughaltung	Laying on the back, breath in with hanging legs at 90 degree angle and bring back on the ground after head with breathing out, keep legs straight, prees the chin on chest bone(pressing throat), forward bending
Bandhapadma Matsyasan	geschlossen Lotos Fisch Haltung	Laying on the back, deep breath in and out with pushing stomach out and pulling in respectively with holding feet from behind, backward bending
Santolasana	Gleichgewichtshaltung	Balancing posture, normal breath, spinal cord straight
Ekpad Parvatasana	Berghaltung mit dem ein Bein	Balancing posture, normal breath, vertical stretch of spinal cord
Ekpad Pranamasana	Gebetshaltung auf einem Fuß	Balancing posture, normal breath, spinal cord erect
Nataraj asana poorva	Gott Natraj(Shiva) Haltung-Ost	Balancing posture, breath normal, spinal cord erect with slightly forward bendng
Parivriti Nataraj asana	Gott Natraj(Shiva) Haltung-seitlich	Balancing posture, breath normal, spinal cord erect with slightly leteral bending
Nataraj asana Prista	Gott Natraj(Shiva) Haltung-von hinten	Balancing posture, breath in with pulling leg towards head, backward bending
Nirlambha Paschimottan	Ungestützt gestreckten Rückens Haltung	Balancing posture, breath in while pulling legs upward with the help of the hands, forward bending
Garuda asana	Adlerhaltung	Balancing posture, normal breath, spinal cord erect.
Shirsh padma asana	Kopfstand mit lotos	Balancing posture, normal breath in the final position, breath in while hanging legs from behind, after head stand fold the knees and come in to lotus with keeping balance on the head, spinal cord straight
Padangusthasana	Balance auf der Fußspitze	Balancing posture, normal breath, spinal cord straight
Astavakrasana	Yogi Astavakrasan	Balancing posture, breath in while hanging body, slightly forward beinding
Vrischikasana	Skorpionhaltung	Balancing posture, breath normal, backward bending
Bakadhyana asana	Geduldiger Kranich	Balancing posture, breath in with hanging the body, keep knees on the upper arms or in the arm pit, forward bending
Ekpad Bakadhyanasana	einbeinige Kranichhaltung	Balancing posture, breath in with hanging the body, keep on knee on the upper arms or in the arm pit and one leg straight, forward bending
Mayura asana	Pfauenhaltung	Balancing posture, breath in with hanging up the body, spinal cord straight with slightly forward bend
Padma mayura	Pfauenhaltung mit der Lotos	Balancing posture, breath in with hanging up the body, spinal cord straight with slightly forward bend
Hanuman asana	Gott Manuman Haltung	Balancing posture, Stretch the leg forward and one back, spinal cord straight with normal breath, hand together like namaskar mudra
Brahmacharya asana	Zölibatshaltung	Balancing posture, breath in with hanging up the body, spinal cord straight with slightly forward bend
Kukkuta asana	Hähnchenhaltung	Balancing posture, breath in with hanging up the body, spinal cord straight with slightly forward bend
Lolasana	Schwingende Haltung	Balancing posture, breath in with hanging up the body, spinal cord straight with slightly forward bend
Kashyap asana	Yogi Kashyap Haltung	Balancing posture, normal breath, spinal cord straight, balance on one hand, and you should hold other leg with hand from behind.
Omkara asana	Om Haltung	Balancing posture, breath in with hanging up the body, one foot on the joint of hip and one leg behind the head on the neck, spinal cord straight with slightly forward bend
Dwi Hast Bhujanga	Kobrahaltung auf zwei Händen	Balancing posture, breath in with hanging up the body,legs straight, spinal cord straight with slightly forward bend
Vishwamitra asana	Yogi Vishwamitra Haltung	Balancing posture, sit with both leg stretched sideward breath in with hanging up the body with balancing on one hand and one feet, one lege will be parallel to the body in air and one hand will be vertical, spinal cord straight.
Vashistha asana	Yogi Vashistha Haltung	Balancing posture, normal breath, spinal cord straight with slightly leteral bend, balance the body like Kashyap asan and hold the foot sideward with other hand which is not on the ground.
Jalneti Shatkarma	Nasenreinigung mit Wasser	Direct Cleaning, Nose cleaning through active nostril and control the breath, possible then take the breath from mouth without using nose, let water come from the other nostril, repeat from both side.
Sutraneti Shatkarma	Nasenreinigung mit Faden	Direct Cleaning, nose cleaning with thread, put the thread in active nostril and bring till end of the mouth, put the middle and indication finger and slowly pull out the trhead from mouth, repeat from other nose. Kapalbhanti is the best to do after Neti, control the breath or take with mouth without engaging nose.
Kapalbhanti Shatkarma	Reinigung des Vorderhirns	Direct Cleaning, take deep breath and then press the stomach without touching and with this pushing pressure automatic should be breathout, like external vaccume cleaner. In one deep breath can be 6 to 8 continue breath out then lungs will be empty. If brain is ok repeat again. Frontal brain cleanising
Nauli Shatkarma	Bauchmassage	Direct Cleaning, breath out completely and contract stomach inside and puss the middle part of belly and concentrate on this part and try to move this left and right, can little help from the hip movement. Intestinal cleaning with activating prancrease, madipur and swadhisthan chakra.
Dhauti Shatkarma	Bauch reinigung	Direct Cleaning, putting 3 to 7 meter lond and 4 to 8 centimeter breadth cotton stuff in the mouth and swallow till the stomach, other end will be out from the mouth, little exercieses and then take it out
Vasti Shatkarma	Darm Reinigung	Direct Cleaning, It can be done to sit in the water, puting small pipe in the anal way and sucking the water and tlhen little stomach exercises and then lating water flow out from the anus.
Trataka Shatkarma	Augen Reinigung	Direct Cleaning, gazing on the tip of the candle light, without blinking the eyes, can be done any comfortable sitting posture but spinal cord should completely straight.
Jalandhar Bandha Mudra	Halsverschluss	Mudra, deep breath in, hold the breath and push the chin against chest bone(throat press), bring the head up while breathing out, good for the Vishudhi chakra activation
Moolbandha Mudra	Kontraktion im Perineum	Mudra, deep breath in, aware on the perinium, contract perinium till you not feel to breath out, slightly release the contraction and breath out slowly but deep and as longer as possible, good for Mooladhar chakra activation
Uddiyan bandha Mudra	Bauchkontraktion	Mudra, deep breath in, bring your awareness on the stomach mucules, deep breath out and contract the stomach inner and upward arround the navel area, never near the lungs area, release the contraction and breath in slowly and deeper, never fast breath, good for the Manipur chakra activation.
Mahabandha Mudra	der große Verschluss	Mudra, deep breath in, breath out by pressing throat from chin, stomach and perinium contraction at the same time, release the all three contraction and deep breath in, good for the breaking contact from head and body for the controlling AMRIT, Vishudhi, Mooladhar and Manipur chakra activation and controlliing Surya to not let absorb the AMRIT
Mahamudra Mudra	Größartig Mudra	Mudra, Uddiyan bandha as above, Ujjayi Pranayam with continue pressing on perinium, body postion as Mahabedha as down. These both mudra 'Mahamudra and Mahabhed' also work as a Kundalini energy awaking and give the proper way to flow upward.
Mahabheda Mudra	Größartig stoss	Mudra, Uddiyan bandh with murcha pranayam with holding foot with hands, upper body bend slightly forward but not forward bending, with other leg heel continue pressing on the perinium.
Mahavedh Mudra	Großartig Piercing	Mudra, deep breath in hold the breath and follow Jalandha bandh as above and bring the both hands near the hip on the ground and hang up the hip and throw and the ground gently, take care, good for the Mooladhar activation and Kundalini energy awaking.
Khechari Mudra	Fliegende Mudra	Mudra, fold the tongue upward and bring the tongue tip in Brahma Randhra and block the conecting track of the head and body and try to suck the Amrita.
Vajroli Mudra	Gebärmutter anspannung	Mudra, sit in any comfortable position, deep breath in and hold the breath, contract the blader as you do to stop the urinate, good for the Swadhisthan chakra activation.
Shaktichalana Mudra		Mudra, after taking breath try to push the prana upward without breath out, It mean, bringing the apan and pran vayu together, you have ten different kind of vayus(air) in the body, prana vayu regulate the breathing function and apan vayu regulate the excreratory function and sexual activities in the body
Ashwani Mudra	Analringe anspannung	Mudra, deep breath, hold the breath and contract only anal ring or anus, not the bladder as in Vajorli and not the urogenital organ as in Moolbadha.
Tadagi Mudra	Bauch Spannung	Mudra, hold the breath out or in and bend little forward but must spinal cord straight and legs completely straigth.
Manduki Mudra		Mudra, normal breath and press the prinium from both heel and feet coming out of the hip facing outward.
Bhuchari Mudra		Mudra, normal breath and awareness and concentration on the point front of the nose in space. First you can keep the open palm down of the nose and continue gazing on the small finger tip, remove the hand from there but gazing still continue at that point.
Nashikagra Dristi Mudra		Mudra, normal breath with gazing on the nose tip, as you are seeing the entering and coming out breath on the starting point of the nose.
Shambhavi Mudra		Mudra, normal breath, or holding breath in with continue gazin in the centre of eyebrows but innerward.
Pashinee Mudra		Mudra, brings the legs up at 90 degree, breath out and bring the legs behind the head on the ground, and bend the knees and keep the knees near the ears and hold the upper legs, can adjust the postion of the knees, can be also ok near the shoulder.
Yoga Mudra	Yogamudra	Mudra, as above in padma or Vajra yogmudra
Sanmukhi Mudra		Sit like the bhramari pranayam with closing the eight nadi or seven gate are-Hastjivha in right eye, Gandhari in left eye, Pusha nadi in right ear, Yashashwini in left ear, Ida left nostril, Pingla in right nostril, Susumna in middle of the nose and Alambusha in mouth from fingers and concentrate on the inner sound of the body. Other two nadi are Kuhu in swadhisthan and Shankhini in Mooladhar chakra.
Unmani Mudra		Mudra, sit in comfortable position, close the eyes and and deep breath in and out with circulation the concentration and awarness on the chakra point from top to bottom(from Agya to Mooladhar) and bottom to top(from Mooladhar to Agya chakra.
Kaki Mudra	Vogel Atem Mudra	Mudra, breath in with floded lips like the beak of the crowv as you are drinking air at the place of water
Bhujangini Mudra	Kobra Atem Mudra	Mudra, breath in with floded lips like the beak of the crowv as you are drinking air at the place of water but head make upward.
Tadan Kriya Mudra	Energie Piercing Mudra	Mudra, Sit in the padmasan or Sidhasan, maintain the Shambhavi mudra and breath in and follow the breath till the mooladhar and slightly lift the hip using both hand keeping near the hip and drop gently so that Mooladhar is gently beaten.
Makara asana	Krokodilshaltung für die Entspannung	Relaxive asan with laying down on the stomach, spinal cord slightly leteral bend, normal breath or very low breath with leaving all the tension and stress away, can be done also with music
Shashanka asana	Mondhaltung für die Entspannung	Relaxive asan with sitting on the Vajrasan, deep breath, breath out while bending forward, keep the head relax on the ground and hands, normal brath after
Anand Madirasana	Haltung des Glücksrausches	Sitting Posture, normal breath but as deeper as possible, pressing feet from the hands thomb, spinal cord erect.
Shavasana	Totenhaltung oder schwam für die Entspannung	asan with laying down on the back, leave all the stress and tension physically and mental and very slow breath, seems to death body.
Pristha Uthana asana	Eidechse Haltung für die Entspannung	Sit on the hands and knees, keep your chin and shoulder on the ground and keep hip up, thigh will be at 90 degree (vertical to the ground). Normal breath.
Jathara Parivartanasana	Verdauungs feur anregende Haltung	Lay on the back hang your legs with breath in vertical and bend to the left with breath out. Hang back vertical and bend to the right with breath out. Hang back to the midle and bring back straight on the ground with breath out. It is one raund. Repeat ten times or as your physical condition.
Yoga Dandasana	Yoga stock Haltung	It is better to learn with your yoga teacher. It is came from the stick from lord shive on which he keep rest his hand is called Yoga danda. Shiva's another name is Yogeshwer
Ekpad Yoganidra	einbein Yoganidra	It is also like Yoga Nidra but there will be only one leg on the shoulder and other will be straight.