瑜伽体位集

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这里列举一些“常用”瑜伽体位法。不可能穷举所有瑜伽体位及其变化式。而且瑜伽社（瑜伽学校）不同、瑜伽社内部发源部门不同、或者开发这个体位系统的瑜伽老师或上师（guru）不同，命名法不同。例如，神猴哈努曼式（Hanumanasana）又被Kripalu 瑜伽练习者.称为"Runner's Stretch"，在Shivananda 瑜伽中称为"Flat Back Forward Bend"，在阿斯坦加瑜伽（Ashtanga Vinyasa Yoga）和 Bikram Yoga中均称为"Preparation for Chair"。

## 梵语术语

有些梵语术语在瑜伽体位中反复使用。通常前缀可以用来表示一个体位的变化式。

注：为了便于搜索，梵语中变音符号（diacritics，又称标调符号）在前面并列写明标准英文字母，以/相隔。例如tulā前面写明tula，即删除Unicode变音符号（Remove Unicode Diacritics），所以，tulā将显示tula/tulā。

- Adho अधो 表示 "向下"
- Ardha अर्ध 表示 "半"
- Eka एक 表示 "一个" 或 "单"
- Dhanus / Dhánus 表示 "弯腰"
- Parivrtta / Parivṛtta परिवृत्त 表示 "反" 或 "扭转"

## 瑜伽体位列表

说明：下表中的体位中文名称均参考《瑜伽之光》

凡是未有注脚的中文名称，默认来自该书命名。

在体位梵语删除Unicode 变音符号时，由于在梵语句子里各个单词之间不用空格隔开，同中文习惯，和英语写法不同，所以要切割成多个单词，最终的形式参考《瑜伽与冥想》

英文原版《The practical encyclopedia of astanga yoga & meditation》

一书，例如Ekapādaśīrṣāsana 删除Unicode变音符号为Ekapadasirsasana，需要分为三个单词Eka pada sirsasana。另外，有的梵语名称有变化的写法，例如Caturanga Dandasana在该书中是Chaturanga Dandasana，Krauncasana在该书中是Krounchasana，则以书中所写为准。

其他参考书或光碟为《LuLu's好孕瑜伽》（含DVD光盘）。

梵语名称｜英语｜中文｜图片

Adho Mukha Svanasana / Adho Mukha Śvānāsana अधोमुखश्वानासन｜Downward-Facing Dog｜下犬式/金字塔式｜

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Adho Mukha Vrksasana / Adho Mukha Vṛkṣāsana अधोमुखवृक्षसन｜Handstand/Downward-Facing Tree｜手倒立式｜

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Akarna Dhanurasana / Ākarṇa Dhanurāsana आकर्णधनुरासन｜Bow posture up to ear｜拉弓式｜

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Anjali Mudra / Añjali Mudrā अञ्जलिमुद्रा｜Salutation Seal｜合掌手印｜ 图源

Anantasana / Anantāsana अनन्तासन｜Posture of the Infinite/Sleeping Vishnu｜毗湿奴式｜

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Ardha Candrasana / Ardha Candrāsana अर्धचन्द्रासन｜Half Moon｜半月式｜

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Ardha Matsyendrasana / Ardha Matsyendrāsana अर्धमत्स्येन्द्रासन｜Half Spinal Twist/ Half Lord of the Fishes Pose｜半鱼王第一式｜

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Ardha Navasana / Ardha Navāsana अर्धनावासन｜Half boat posture｜半船式｜

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Baddha Gomukhasana / Baddha Gomukhāsana｜Bound Cow Face Pose｜牛面式｜

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Baddha Konasana / Baddha Koṇāsana बद्धकोणसन｜Bound Angle｜束角式；坐蝴蝶式｜

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Bakasana / Bakāsana बकासन｜Crane｜起重机式；鹤式｜

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Balasana / Bālāsana बालासन (Garbhāsana गर्भासन)｜Child's Pose (relaxation)｜婴儿式;孩童式｜

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Bhekasana / Bhekāsana भेकासन｜Frog｜蛙式｜

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Bharadvajasana / Bharadvājāsana भरद्वाजासन｜Bharadvaja's Twist｜巴拉瓦伽第一式｜

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Bhujangasana / Bhujaṅgāsana भुजङ्गासन｜Cobra｜眼镜蛇式｜

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Bhujapidasana / Bhujapīḍāsana भुजपीडासन｜Arm-pressing posture / Arm Presure Posture｜脚交叉双臂支撑式｜

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Chakrasana / Cakrāsana चक्रासन｜Wheel/ Circling Wheel Posture｜车轮式｜

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Chaturanga Dandasana / Caturaṅga Daṇḍāsana चतुरङ्गदण्डासन｜Four-Limbed Staff｜四肢支撑式｜

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Dandasana / Daṇḍāsana दण्डासन｜Staff pose｜手杖式｜

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Dhanurasana / Dhanurāsana धनुरासन｜Bow｜弓式｜

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Eka Pada Rajakapotasana / Eka Pāda Rājakapotāsana एकपादरजकपोतसन｜One-Legged King Pigeon｜单腿鸽王第一式｜

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Eka pada sirsasana / Ekapādaśīrṣāsana एकपादशीर्षासन｜Head stand ( by only holding) one foot｜单腿倒立式｜ 图源

Eka Pada Prasaranasarvangatulasana / Ekapādaprasāraṇasarvāṅgatulāsana एकपादप्रसारणसर्वाङ्गतुलासन｜Balance posture for the whole body, by extending one leg

Garudasana / Garuḍāsana गरुडासन｜Eagle｜鸟王｜

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Garbhasana / Garbhāsana गर्भासन｜Fetus/ Womb Embryo Posture ｜胎儿式｜

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Gomukhasana / Gomukhāsana गोमुखासन｜Cow Face｜牛面式｜

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Halasana / Halāsana हलासन｜Plow｜犁式｜

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Hanumanasana / Hanumanāsana हनुमनासन｜Monkey (named after Hanuman)｜神猴哈努曼式｜

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Jathara parivartanasana / Jaṭharaparivartanāsana जठरपरिवर्तनासन｜Belly-revolving posture/ the Spinal twist ｜卧扭转放松式｜

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Janu sirsasana / Jānuśīrṣāsana जानुशीर्षासन｜Head-to-Knee Forward Bend｜头碰膝前曲伸展坐式｜

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Kakasana / Kākāsana काकासन｜Crow｜乌鸦式｜

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Kapotasana / Kapotāsana कपोतासन｜Pigeon｜鸽子式｜

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Karnapidasana / Karṇapīḍāsana कपोतासन｜Ear-pressing｜膝碰耳犁式｜

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Krounchasana / Krāuñcāsana क्रौञ्चासन｜Heron｜鸳鸯式｜

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Kukkutasana / Kukkuṭāsana कुक्कुटासन｜Cockerel/ Rooster Posture ｜公鸡式｜

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Kurmasana / Kūrmāsana कूर्मासन｜Tortoise｜龟式｜

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Lolasana / Lolāsana लोलासन｜Pendant/ Tremulous Posture/The Swing of Things｜支撑摇摆式｜

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Maha mudra / Mahāmudrā महामुद्रा｜Great seal｜内女式｜

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Makarasana / Makarāsana मकरासन｜Crocodile (relaxation)｜蝗虫式变体｜

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Mukta hasta sirsasana / Muktahastaśīrṣāsana मुक्तहस्तशीर्षासन｜Head stand｜无手支撑头倒立式｜ 图源

Mandalasana / Maṇḍalāsana मण्डलासन｜Circle｜环式

Matsyasana / Matsyāsana मत्स्यासन｜Fish｜鱼式｜

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Matsyendrasana / Matsyendrāsana मत्स्येन्द्रासन｜Lord of the Fishes

Mayurasana / Mayūrāsana मयूरासन｜Peacock｜孔雀式｜

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Natarajasana / |Naṭarājāsana नटराजासन｜Lord of the Dance｜舞王式｜

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Navasana / Nāvāsana नावासन｜Boat｜船式｜

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Niralamba sarvangasana / Nirālambasarvāṅgāsana निरालम्बसर्वाङ्गासन｜Posture for the whole body｜无支撑肩倒立｜ 图源

Padahastasana / Pādahastāsana पादहस्तासन｜Standing Forward Bend｜手碰脚前曲伸展式｜

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Padmasana / Padmāsana पद्मासन｜Lotus｜莲花式｜

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Paripurna Navasana / Paripūrṇanāvāsana परिपूर्णनावासन｜Full Boat｜完全船式｜

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Parivrtta Parsvakonasana / Parivṛttapārśvakoṇāsana परिवृत्तपार्श्वकोणासन｜Revolved Side Angle｜三角扭转侧伸展式；侧角转动式｜

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Parivrtta Trikonasana / Parivṛttatrikoṇāsana परिवृत्तत्रिकोणासन｜Revolved Triangle｜三角扭转伸展式；三角转动式｜ 图源

Paryankasana / Paryaṅkāsana पर्यङ्कासन｜Bed｜榻式｜ 图源

Pasasana / Pāśāsana पाशासन｜Noose｜套索扭转式｜

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Paschimottanasana / Paścimottānāsana पश्चिमोत्तानासन (Paccimasana, Paschima tana)｜Seated Forward Bend｜背部前曲伸展坐式｜

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Prasarita Padottanasana / Prasāritapādottānāsana प्रसारितपादोत्तानासन｜Intense Spread Leg Stretch｜双角第一式；叭喇狗A式｜ 图源

Rajakapotasana / Rājakapotāsana राजकपोतासन｜Royal pigeon｜鸽王式｜

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Salabhasana / Śalabhāsana शलभासन｜Locust｜蝗虫式｜

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Samakonasana / Samakoṇāsana समकोणासन｜Straight angle｜直角式｜ 图源

Salamba Sarvangasana I / Sālamba Sarvāṅgāsana I सालम्ब सर्वाङ्गासन｜Supported Whole Body Posture｜肩倒立第一式｜

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Savasana / Śavāsana शवासन (Shavasana, Sarvasana, Mrtasana)｜Corpse Pose (relaxation)｜仰卧式｜

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Setu Bandhasana / Setubandhasarvāṅgāsana सेतुबन्धसर्वाङ्गासन, (Sethubandasana सेतुबन्धसन)｜Bridge, Half Wheel｜桥式｜ 图源

Siddhasana / Siddhāsana सिद्धासन (Muk-tasana मुक्तसन, Guptasana गुप्तसन)｜Perfect Pose｜至善式｜

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Simhasana I / Siṁhāsana I सिंहासन｜Lion｜狮子第一式｜

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Salamba Sirsasana I / Sālamba Śīrṣāsana I योग शीर्षासन｜Headstand Posture I/ Supported Headstand ｜头倒立第一式｜

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Sukhasana / Sukhāsana सुखासन｜Auspicious Pose/ Easy cross-legged pose ｜简易坐，简单双腿交叉式｜

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Supta baddha konasana / Suptabaddhakoṇāsana सुप्तभदकोणासन｜Reclining Bound Angle｜卧蝴蝶式｜ 图源

Supta konasana / Suptakoṇāsana सुप्तकोणासन｜Angle/ Sleeping Angle Posture ｜双角犁式；卧束角式｜ 图源

Supta padangusthasana / Suptapādāṅguṣṭhāsana सुप्तपादाङ्गुष्ठासन｜Reclining Big Toe/ Sleep Foot Big Toe Posture ｜卧手抓脚趾腿伸展式｜

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Supta Virasana / Suptavīrāsana सुप्तवीरासन｜Reclining Hero｜卧英雄式｜

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Supta vajrasana / Suptavajrāsana सुप्तवज्रासन｜Thunderbolt｜卧雷电座｜ 图源

Svastikasana / Svastikāsana स्वस्तिकासन｜Prosperous Pose

Tadasana / Tāḍāsana ताडासन (Samasthiti)｜Mountain Pose｜山式｜

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Tittibasana / ṭiṭṭibhāsana टिट्टिभासन｜Firefly Pose｜萤火虫式｜ 图源

Parivritta Trikonasana / Parivṛtta Trikoṇāsana परिवृत्त त्रिकोणासन｜Revolved Triangle Posture｜三角扭转伸展式；三角转动式｜ 图源

Tulasana / Tulāsana तुलासन｜Balance posture/ Scales Posture｜莲花支撑式｜

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Uddiyana bandha / Uḍḍīyānabandha उड्डीयानबन्ध｜The abdominal lock｜收腹收束法｜ 图源

Upavista konasana / Upaviṣṭakoṇāsana उपविष्टकोणासन｜Open Angle｜束角坐式；坐广角式｜ 图源

Urdhva Dhanurasana / Ūrdhvadhanurāsana ऊर्ध्वधनुरासन｜Upward Bow, Backbend, or Wheel｜轮式第一式；向上弓式｜

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Urdhva mukha svanasana / Ūrdhvamukhaśvānāsana ऊर्ध्वमुखश्वानासन｜Upward-Facing Dog｜上犬式｜

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Urdhva Dandasana / Ūrdhvadaṇḍāsana ऊर्ध्वदण्डासन｜Stick｜头倒立双腿90度｜ 图源

Ustrasana / Uṣṭhāsana उष्ठासन｜Camel｜骆驼式

Uttana kurmasana / Uttanakūrmāsana उत्तानकूर्मासन｜Upside-Down Tortoise｜龟伸展式｜ 图源

Utkatasana / Utkaṭāsana उत्कटासन｜Chair｜幻椅式｜

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Uttanasana / Uttānāsana उत्तानासन｜Standing Forward Bend｜加强脊柱前曲伸展式；前屈伸展式｜

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Utthita hasta padangusthasana / Utthitahastapādāṅguṣṭhāsana उत्थितहस्तपादाङ्गुष्ठासन｜Raised Hand to Big Toe/ Extended Hand Big Toe Posture ｜单腿站立伸展式；手抓脚趾单腿站立伸展式｜

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Utthita Parsvakonasana / Utthitapārśvakoṇāsana उत्थितपार्श्वकोणासन｜Extended Side Angle/ Extended Lateral Angle Posture｜三角侧伸展式；侧角伸展式｜ 图源

Utthita Trikonasana / Utthitatrikoṇāsana उत्थितत्रिकोणासन｜Extended Triangle｜三角伸展式｜ 图源

Vasisthasana / Vasiṣṭhāsana वसिष्ठासन｜Side Plank｜侧板式（Vasistha 婆咤，一位圣人）｜

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Vatayanasana| Vātāyanāsana वातायनासन｜Horse｜马面式｜ 图源

Viparita Karani / Viparītakaraṇi विपरीतकरणि｜Legs-up-the-Wall｜靠墙的倒箭式｜

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/ Vajrāsana वज्रासन｜Thunderbolt｜金刚坐姿｜

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Virasana / Vīrāsana वीरासन｜Hero｜英雄式｜

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Virabhadrasana I / Vīrabhadrāsana I वीरभद्रासन｜Distinguished hero I/Warrior I Posture｜战士第一式｜

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Virabhadrasana II / Vīrabhadrāsana II वीरभद्रासन｜Distinguished hero II/Warrior II Posture｜战士第二式｜

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Virabhadrasana III / Vīrabhadrāsana III वीरभद्रासन｜Distinguished hero III/Warrior III Posture｜战士第三式｜

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Vrksasana / Vṛkṣāsana वृक्षासन｜Tree｜树式｜

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Vrschikasana I / Vṛścikāsana I वृश्चिकासन｜Scorpion Pose I｜蝎子第一式｜ 图源

Utthita Trikonasana / utthita trikoṇāsana / उत्थित त्रिकोणासन｜Triangle｜三角式

Ardha Hanumanasana / ardha hanumānāsana｜Half-Split｜半猴神式｜ 图源

## 参考资料

- Hatha Yoga Pradipika by Swami Svatmarama--
- The Complete Illustrated Book of Yoga by Swami Vishnu-devananda
- Devereux, G. (1998) Dynamic yoga: The ultimate workout that chills your mind as it charges your body (Thorsons, London)
- Farhi, D. (2000) Yoga mind, body and spirit: A return to wholeness (New leaf: New Zealand)
- Hewitt, J. (1977) The Complete Yoga Book (Rider, London)
- Iyengar, B.K.S (2000) Light on Yoga (Thorsons, London)
- Iyengar, B.K.S (2001) Yoga: The path to holistic health (Dorling Kindersley, London)
- Mira, S. and Methta, S. (1990) Yoga: The Iyengar Way (Dorling Kindersley, London)
- Sivananda Yoga Vedanta Centre (1996) Yoga, Mind and Body (DK, London)
- Sturgess, S. (1997) The Yoga Book (Element)
- Swami Muktibodhananda (1993) Hatha Yoga Pradipika (Yoga Publications Trust, Munger, Bihar, India)
- Swami Satyananda Saraswati (1996) Asana, Pranayama, Mudra, Bandha (Yoga Publications Trust, India)
- Swenson, D. (1999) Ashtanga yoga: The Practice Manual (Ashtanga yoga production, Houston)
- Moksharth Yoga yogi dr. Jitender