瑜伽體位集

這裡列舉一些「常用」瑜伽體位法。不可能窮舉所有瑜伽體位及其變化式。而且瑜伽社（瑜伽學校）不同、瑜伽社內部發源部門不同、或者開發這個體位系統的瑜伽老師或上師（guru）不同，命名法不同。例如，神猴哈努曼式（Hanumanasana）又被Kripalu 瑜伽練習者.稱為"Runner's Stretch"，在Shivananda 瑜伽中稱為"Flat Back Forward Bend"，在阿斯坦加瑜伽（Ashtanga Vinyasa Yoga）和 Bikram Yoga中均稱為"Preparation for Chair"。

## 梵語術語

有些梵語術語在瑜伽體位中反覆使用。通常前綴可以用來表示一個體位的變化式。

註：為了便於搜索，梵語中變音符號（diacritics，又稱標調符號）在前面並列寫明標準英文字母，以/相隔。例如tulā前面寫明tula，即刪除Unicode變音符號（Remove Unicode Diacritics），所以，tulā將顯示tula/tulā。

- Adho अधो 表示 "向下"
- Ardha अर्ध 表示 "半"
- Eka एक 表示 "一個" 或 "單"
- Dhanus / Dhánus 表示 "彎腰"
- Parivrtta / Parivṛtta परिवृत्त 表示 "反" 或 "扭轉"

## 瑜伽體位列表

說明：下表中的體位中文名稱均參考《瑜伽之光》

凡是未有註腳的中文名稱，默認來自該書命名。

在體位梵語刪除Unicode 變音符號時，由於在梵語句子裡各個單詞之間不用空格隔開，同中文習慣，和英語寫法不同，所以要切割成多個單詞，最終的形式參考《瑜伽與冥想》

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

一書，例如Ekapādaśīrṣāsana 刪除Unicode變音符號為Ekapadasirsasana，需要分為三個單詞Eka pada sirsasana。另外，有的梵語名稱有變化的寫法，例如Caturanga Dandasana在該書中是Chaturanga Dandasana，Krauncasana在該書中是Krounchasana，則以書中所寫為準。

其他參考書或光碟為《LuLu's好孕瑜伽》（含DVD光碟）。

梵語名稱｜英語｜中文｜圖片

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

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

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

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

Anantasana / Anantāsana अनन्तासन｜Posture of the Infinite/Sleeping Vishnu｜毗濕奴式

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

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

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

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

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

Bakasana / Bakāsana बकासन｜Crane｜起重機式；鶴式

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

Bhekasana / Bhekāsana भेकासन｜Frog｜蛙式

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

Bhujangasana / Bhujaṅgāsana भुजङ्गासन｜Cobra｜眼鏡蛇式

Bhujapidasana / Bhujapīḍāsana भुजपीडासन｜Arm-pressing posture / Arm Presure Posture｜腳交叉雙臂支撐式

Chakrasana / Cakrāsana चक्रासन｜Wheel/ Circling Wheel Posture｜車輪式

Chaturanga Dandasana / Caturaṅga Daṇḍāsana चतुरङ्गदण्डासन｜Four-Limbed Staff｜四肢支撐式

Dandasana / Daṇḍāsana दण्डासन｜Staff pose｜手杖式

Dhanurasana / Dhanurāsana धनुरासन｜Bow｜弓式

Eka Pada Rajakapotasana / Eka Pāda Rājakapotāsana एकपादरजकपोतसन｜One-Legged King Pigeon｜單腿鴿王第一式

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

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

Garudasana / Garuḍāsana गरुडासन｜Eagle｜鳥王

Garbhasana / Garbhāsana गर्भासन｜Fetus/ Womb Embryo Posture｜胎兒式

Gomukhasana / Gomukhāsana गोमुखासन｜Cow Face｜牛面式

Halasana / Halāsana हलासन｜Plow｜犁式

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

Jathara parivartanasana / Jaṭharaparivartanāsana जठरपरिवर्तनासन｜Belly-revolving posture/ the Spinal twist｜臥扭轉放鬆式

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

Kakasana / Kākāsana काकासन｜Crow｜烏鴉式

Kapotasana / Kapotāsana कपोतासन｜Pigeon｜鴿子式

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

Krounchasana / Krāuñcāsana क्रौञ्चासन｜Heron｜鴛鴦式

Kukkutasana / Kukkuṭāsana कुक्कुटासन｜Cockerel/ Rooster Posture｜公雞式

Kurmasana / Kūrmāsana कूर्मासन｜Tortoise｜龜式

Lolasana / Lolāsana लोलासन｜Pendant/ Tremulous Posture/The Swing of Things｜支撐搖擺式

Maha mudra / Mahāmudrā महामुद्रा｜Great seal｜內女式

Makarasana / Makarāsana मकरासन｜Crocodile (relaxation)｜蝗蟲式變體

Mukta hasta sirsasana / Muktahastaśīrṣāsana मुक्तहस्तशीर्षासन｜Head stand｜無手支撐頭倒立式｜圖源

Mandalasana / Maṇḍalāsana मण्डलासन｜Circle｜環式

Matsyasana / Matsyāsana मत्स्यासन｜Fish｜魚式

Matsyendrasana / Matsyendrāsana मत्स्येन्द्रासन｜Lord of the Fishes

Mayurasana / Mayūrāsana मयूरासन｜Peacock｜孔雀式

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

Navasana / Nāvāsana नावासन｜Boat｜船式

Niralamba sarvangasana / Nirālambasarvāṅgāsana निरालम्बसर्वाङ्गासन｜Posture for the whole body｜無支撐肩倒立｜圖源

Padahastasana / Pādahastāsana पादहस्तासन｜Standing Forward Bend｜手碰腳前曲伸展式

Padmasana / Padmāsana पद्मासन｜Lotus｜蓮花式

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

Parivrtta Parsvakonasana / Parivṛttapārśvakoṇāsana परिवृत्तपार्श्वकोणासन｜Revolved Side Angle｜三角扭轉側伸展式；側角轉動式

Parivrtta Trikonasana / Parivṛttatrikoṇāsana परिवृत्तत्रिकोणासन｜Revolved Triangle｜三角扭轉伸展式；三角轉動式｜圖源

Paryankasana / Paryaṅkāsana पर्यङ्कासन｜Bed｜榻式｜圖源

Pasasana / Pāśāsana पाशासन｜Noose｜套索扭轉式

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

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

Rajakapotasana / Rājakapotāsana राजकपोतासन｜Royal pigeon｜鴿王式

Salabhasana / Śalabhāsana शलभासन｜Locust｜蝗蟲式

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

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

Savasana / Śavāsana शवासन (Shavasana, Sarvasana, Mrtasana)｜Corpse Pose (relaxation)｜仰臥式

Setu Bandhasana / Setubandhasarvāṅgāsana सेतुबन्धसर्वाङ्गासन, (Sethubandasana सेतुबन्धसन)｜Bridge, Half Wheel｜橋式｜圖源

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

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

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

Sukhasana / Sukhāsana सुखासन｜Auspicious Pose/ Easy cross-legged pose｜簡易坐，簡單雙腿交叉式

Supta baddha konasana / Suptabaddhakoṇāsana सुप्तभदकोणासन｜Reclining Bound Angle｜臥蝴蝶式｜圖源

Supta konasana / Suptakoṇāsana सुप्तकोणासन｜Angle/ Sleeping Angle Posture｜雙角犁式；臥束角式｜圖源

Supta padangusthasana / Suptapādāṅguṣṭhāsana सुप्तपादाङ्गुष्ठासन｜Reclining Big Toe/ Sleep Foot Big Toe Posture｜臥手抓腳趾腿伸展式

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

Supta vajrasana / Suptavajrāsana सुप्तवज्रासन｜Thunderbolt｜臥雷電座｜圖源

Svastikasana / Svastikāsana स्वस्तिकासन｜Prosperous Pose

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

Tittibasana / ṭiṭṭibhāsana टिट्टिभासन｜Firefly Pose｜螢火蟲式｜圖源

Parivritta Trikonasana / Parivṛtta Trikoṇāsana परिवृत्त त्रिकोणासन｜Revolved Triangle Posture｜三角扭轉伸展式；三角轉動式｜圖源

Tulasana / Tulāsana तुलासन｜Balance posture/ Scales Posture｜蓮花支撐式

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

Upavista konasana / Upaviṣṭakoṇāsana उपविष्टकोणासन｜Open Angle｜束角坐式；坐廣角式｜圖源

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

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

Urdhva Dandasana / Ūrdhvadaṇḍāsana ऊर्ध्वदण्डासन｜Stick｜頭倒立雙腿90度｜圖源

Ustrasana / Uṣṭhāsana उष्ठासन｜Camel｜駱駝式

Uttana kurmasana / Uttanakūrmāsana उत्तानकूर्मासन｜Upside-Down Tortoise｜龜伸展式｜圖源

Utkatasana / Utkaṭāsana उत्कटासन｜Chair｜幻椅式

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

Utthita hasta padangusthasana / Utthitahastapādāṅguṣṭhāsana उत्थितहस्तपादाङ्गुष्ठासन｜Raised Hand to Big Toe/ Extended Hand Big Toe Posture｜單腿站立伸展式；手抓腳趾單腿站立伸展式

Utthita Parsvakonasana / Utthitapārśvakoṇāsana उत्थितपार्श्वकोणासन｜Extended Side Angle/ Extended Lateral Angle Posture｜三角側伸展式；側角伸展式｜圖源

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

Vasisthasana / Vasiṣṭhāsana वसिष्ठासन｜Side Plank｜側板式（Vasistha 婆咤，一位聖人）

Vatayanasana| Vātāyanāsana वातायनासन｜Horse｜馬面式｜圖源

Viparita Karani / Viparītakaraṇi विपरीतकरणि｜Legs-up-the-Wall｜靠牆的倒箭式

/ Vajrāsana वज्रासन｜Thunderbolt｜金剛坐姿

Virasana / Vīrāsana वीरासन｜Hero｜英雄式

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

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

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

Vrksasana / Vṛkṣāsana वृक्षासन｜Tree｜樹式

Vrschikasana I / Vṛścikāsana I वृश्चिकासन｜Scorpion Pose I｜蠍子第一式｜圖源

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

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

## 參考資料

- 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)
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- Swenson, D. (1999) Ashtanga yoga: The Practice Manual (Ashtanga yoga production, Houston)
- Moksharth Yoga yogi dr. Jitender