There is no strict order to perform Yoga Asanas.  Usually, forward bending Asanas followed by backward bending Asanas gives you complete benefit.  We will follow a routine pattern so we will remember all the Asanas.  We will start with standing followed by sitting and then lying down poses.

Serial

Asana

Translation

Figure

Notes

Standing Poses

1

Tadasana

Palm Tree Pose

Hands straight up, stand on the toes

2

Sulabha Chakrasana

Easy Wheel Pose

3

Hastapadasana

Hand-to-Feet Pose

Sitting Poses

1

Janushirasana

Knee-to-Head Pose

Right leg followed by left leg

2

Paschimatasana

Posterior Stretch Pose

3

Vajrasana

Thunderbolt Pose

4

Vajrasanastha Yoga Mudra

Symbol of Yoga in Thunderbolt Pose

Hands locked behind the back

5

Poorva Supta Vajrasana

Pre Supine Thunderbolt Pose

6

Sulabha Supta Vajrasana

Easy Supine Thunderbolt Pose

7

Supta Vajrasana

Supine Thunderbolt Pose

8

Padmasana

Sit cross-legged, with hands on knees

9

Padmasanastha Parvatasana

Mountain Pose

10

Padmasanastha Yoga Mudra

Symbol of Yoga in Lotus Pose

11

Marjarasana A & B

Cat Pose A & B

12

Vakrasana

Spinal Twist Pose

Lying Down Poses

1

Utthita Ekapadasana

One-leg-up Pose

One leg followed by the other

2

Utthita Dwipadasana

Both-legs-up Pose

3

Sulabha Ardha Pavana Muktasana

Easy Semi

Wind-Free Pose

One leg followed by the other

4

Ardha Pavana Muktasana

Semi Wind-Free Pose

One leg followed by the other

5

Pavana Muktasana

Wind-Free Pose

6

Poorva Bhujangasana

Pre-Cobra Pose

7

Ardha Shalabhasana

Half Locust Pose

One leg followed by the other

8

Sulabha Shalabhasana

Easy Locust Pose

9

Dhanurasana

Bow Pose

10

Shavasana / Chaitanyasana

Corpse Pose / Rejuvenating Pose