Asana Instruction

The Ananda Yoga® Level 1 Asanas

Each Ananda Yoga posture is paired with its own affirmation, which one practices silently while in the posture. The affirmation is designed to reinforce the posture’s natural effect on one’s state of consciousness, bringing the mind actively and directly into one’s practice.

The following asanas are covered in Level 1 Ananda Yoga Teacher Training.

Adho Mukha Shvanasana
  • Downward Facing Dog

“Calmness radiates from every fiber of my being.”

Ardha Chandrasana
  • Half-Moon Pose

“Strength and courage fill my body cells.”

Ardha Matsyendrasana
  • Half Spinal Twist

“I radiate love and goodwill to soul friends everywhere.”

Baddha Konasana
  • Bound Angle Pose

“Secure in myself, I accept whatever is.”

Balasana
  • Child Pose

“I relax from outer involvement into my inner haven of peace.”

Bhujangasana
  • Cobra Pose

I rise joyfully to meet each new opportunity.”

Dhanurasana
  • Bow Pose

“I recall my scattered forces to recharge my spine.”

Garudasana
  • Eagle Pose

“At the center of life’s storms, I stand serene.”

Janushirasana
  • Head-to-the-Knee Pose

“Left and right and all around — life’s harmonies are mine.”

Jathara Parivartanasana
  • Supine Twist

“I open to the flow of God’s life within me.”

Matsyasana
  • Fish Pose

“My soul floats on waves of Cosmic Light.”

Muktasana
  • Freedom Pose

“I am free! I am free!”

Padahastasana
  • Jackknife Pose

“Nothing on earth can hold me!”

Parighasana
  • Gate Pose

“Waves of joy surge upward in my spine.”

Parvatasana
  • (Seated) Mountain Pose

“My thoughts and energy rise up to touch the sky.”

Paschimotanasana
  • Posterior Stretching Pose

“I am safe. I am sound. All good things come to me; they give me peace.”

Salabhasana
  • Locust Pose

“I soar upward on wings of joy.”

Sarvangasana
  • Shoulderstand

“God’s peace now floods my being.”

Sasamgasana
  • Hare Pose

“I am master of my energy, I am master of myself.”

Savasana
  • Corpse Pose

“Bones, muscles, movement, I surrender now; anxiety, elation and depression, churning thoughts — all these I give into the hands of peace.”

Setu Bandhasana
  • Bridge Pose

“I offer every thought as a bridge to divine grace.”

Surya Namaskar
  • Sun Salutation

“Salutations to the sun, to the awakening light within, to the dawning of higher consciousness in all beings.”

Tadasana
  • (Standing) Mountain Pose

“I stand ready to obey Thy least command.”

Trikonasana
  • Triangle Pose

“Energy and joy flood my body cells! Joy descends to me!”

Ustrasana
  • Camel Pose

“With calm faith, I open to Thy light.”

Utkatasana
  • Chair Pose

“My body is no burden; it is light as air.”

Vajrasana
  • Firm Pose

“In stillness I touch my inner strength.”

Vasishthasana
  • Vasishtha's Pose

“The calm fire of my concentration burns all restlessness, all distraction.”

Viparita Karani
  • Simple Inverted Pose

Awake, my sleeping powers, awake!”

Virabhadrasana II
  • Warrior II Pose

“I joyfully manifest the power of God.”

Vrikasana
  • Tree Pose

“I am calm. I am poised.”

Level 2 Asanas
Ananda Yoga Level 2 Asanas
Pranayama
Pranayama
Energization Exercises
Energization Exercises

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