Yog Aasans

Yog Aasans

स्थिरसुखमासनम् ॥४६॥ sthira sukham āsanam.

Asana means a steady and comfortable posture. Yoga Sutras 2:46

योग चित्तवृत्तिनिरोधः yogaś citta-vṛtti-nirodhaḥ. Yoga Sutras 1.2

There are three types of human passions or Aeshanas.

Lokeshana is passion for fame and glory.
Vilteshana is passion for material wealth and power.
Putreshana which is of two types--Rag and Dwesh. Rags are three- Kam, Krodh, and Moh. Dwesh are Krodh, Maad, and Madas ( Anger, arrogance, and jealousy).

Sat Chit Anand is the true nature of human.

Sat is truth. It is freedom from ignorance.
Chit is Consciousness which is free from vikrities and passions.
Anand is pure happiness. It is freedom from sufferings. Sufferings are Klesh or conflict, Karm Vipak or inappropriate resolution of situation, and Karmshay which is karms from past.

Following are some texts on Yog Aasans:

Patanjali Yog Sutra--Samadhi-51, Sadhan--55, Vibhuti--56, and Kaivalya--34 Paads
Yoga Yajnavalkya-- discusses eight yoga Asans – Swastikasan, Gomukhasan, Padmasan, Virasan, Simhasan, Bhadrasan, Muktasan, and Mayurasan.
Goraksha Sataka--Has two aasans
Shiv Samhita-- This explains Tantra, importance of Guru, Aasans, Mudras, Kundalini, Chakras, Mantras, Prana, nadis, etc.
Gheranda Samhita
Hath Yog Pradeepika
Hemacandra's Yogasastra
Vasishtha Samhita
Joga Pradipika
Gita
Sritattvanidhi
Tirumalai Krishnamacharya Books

Hath Yog Pradeepika has 389 shloks in four chapters.

Chapter one has 67 shloks and explains yam, niyam, and asans
Chapter two has 78 shloks and explains pranayam and shatkriyas
Chapter three has 130 shloks and explains mudras
Chapter four has 114 shloks and explains Dhrana, Dhyan, and Samadhi

Different Asans:

अधोमुखश्वानासन
Head is between the forearms, almost touching the floor, back and arms make a straight slanting line. Soles are firmly on the ground, away from each other. Chest is expanded.
अधोमुखवृक्षासन
आकर्णधनुरासन
अनन्तासन
अञ्जनेयासन
Ardhchakrasan-- Stand straight. Arms are up, biceps are touching the ears. Lengthen the whole spine. Now bend backwards from the hips so that the whole body is in the shape of a half circle. Head is in between the arms. First asan of Surya Namaskar.
Ashvsanchalan asan- It is the second and eighth asan of Surya Namaskar. Palms are on the ground. Take left leg back so that tips of toes are touching the ground, knee is above the ground, lower the hips slightly and now arch the spine upwards. Look upwards by tilting the head up and back. Right leg is bent at knee. Right leg is vertical(straight line) from knee to ankle. Right side of abdomen and chest is on the right thigh. Repeat on the other side.
अर्धचन्द्रासन
अष्टाङ्ग नमस्कार-- This is the fifth asan of Surya Namaskar. It is a prone asan. Tips of toes, knees, palms, chest, and either chin or forehead are touching the ground. Rest of the body is above the ground. Chest is in between the palms, elbows are on the sides of the body and are pointing up and back.
अष्टावक्रासन
Ardh kati chakrasan--side bend.
Apanasan
बद्धकोणासन-- Sit in dandasan, bend legs from the knees and bring soles together. Pull heels towards perineum. Push tail bone towards heels. Rotate the thighs outwards, thighs and legs touch the ground. Spine is erect, sternum lifted up, shoulders rotated outwards, ribs pushing towards front. Interlock hands around the feet. In advanced stage, palms can be placed on the backside of hips. Neck is straight and lifted up. This asan can be done after meals. It is helpful in denegerative diseases of knees and hips and also for pelvic diseases. It strengthens the spine and removes stiffness of paraspinal muscles. It opens up the hips.
बकासन, ककासन
बालासन
भैरवासन अण्कुशासन
भरद्वाजासन-- Sit in Dandasan. Now bend the knees and take the feet to left side. Rt leg is at the bottom and left is up. Do not sit on the feet or heels. Heels should be towards the left buttock but not under it. Buttocks are firmly pressed on the ground. Spine has to be willfully moved to left side to prevent its tilt on right side. See the feet position in the picture. The medial arch of right foot is under the dorsal metasarsal side of left foot.

Chest and spine are lifted. shoulders are rotated back, armpits are coiled upwards from front. Bribg left hand around rt knee ( you can place fingers under knee so that palmar side of fingers is on the ground and dorsal side of hand on the outer side of right knee- this stretches the wrist) and take right hand on the back side. Right hand may hold the left elbow. During this process, whole of the waist, abdomen and chest is moving around a central axis. Back ribs are sucked in. Now repeat on the other side.
भेकासन
भुजंगासन-- 3 types- partially supported, fully supported and unsupported. Lay down on the mat in the prone position. Legs are together. The dorsal sides of the feet are facing down. Chin touches the floor. Bring the hands under the chest, not on the sides of the chest. The bent elbows are on the sides of the body. Raise the chest up and also the upper abdomen from navel upwards. Do not lift the hips and pubic bones. These bones should firmly touch the ground. Tilt the head backward and lift the chest and chin up. Rotate the thighs outwards and contract the glutes. Move the shoulders away from the ears. Expand the chest and stay in this position for a while. Slowly come in Makar asan.
Variation one-- Do not put any weight on the hands.
Variation two-- Keep arms on the side of the body with fingers towards the toes.
Variation three is Tiryak Bhujangasana-- Look sideways in bhujang asan- it gives spinal twist.
This asan expands the front chest and stretches the upper abdominal muscles.
Bhadrasan
भुजपीडासन
बिडालासन मार्जरीआसन
चतुरङ्गदण्डासन- This is fourth asan of Surya Namaskar. It is a prone asan. Palms and toes are on the ground. Rest of the body is not touching the ground and is in a straight line, parallel to the ground. Feet are a little away from each other. Elbows are flexed(on the side of the body) and knees are straight. Arm and forearm make a right angle. All spine is in a straight line. Face is downwards. Heels are lifted and are pressing backwards. Palms are at chest level and fingers are spreadout. In Utthit chaturang dandasan/phalakasan/Santulanasan/Kumbhakasan/plank pose, upper extremities are straight and body is in a straight but slanting line, like a plough.
Chakrasan
दण्डासन and shithildandasan--First sit with knees bent. Move the buttock muscles outside from both side with the help of hand. When the buttock muscles are out then sit on sit bones. These should make firm contact with the ground. Body is in center position with no tilt. Chest and sternum are elevated. Shoulders are slightly rotated backwards. Straighten the knees. Inner side of feet, legs, knees, thighs are touching each other. Thighs and calfs are firmly pressed on ground. Legs are straightened towards feet. Toes are spread apart. Palms are on the ground, on the side of hips.
Chatus pada pitham
धनुरासन Bow pose- Lay down in prone position. Legs are hip width apart with soles facing up. Roll thighs outwards, buttocks move away from sacrum, lengthen the legs and tail bone is pulled in towards the floor. Bring heels towards the buttock and hold the ankles with hands. Posterior elbows are turned in, facing toward each other. Try to push ankle backwards and lift the chest. Floating ribs to groin area should rest firmly on ground. In final position, rocking movement occurs.
दुर्वासासन
गर्भासन
गरुडासन
गोमुखासन Cow face--Sit on the mat in Dand asan. Bend the right leg from the knee until the heel touches the opposite buttock. Now, bring the left leg, bent from the knee, over the right leg so that the left heel touches the right buttock on the side. The knees are stacked over each other, heels are towards buttocks, and toes are pointing outwards. Make sure that feet and calves are not under the hips. These are on the sides of hip. If heel or foot is under the hip, it will give a tilt to the body. Body has to be straight with no tilt on either side. Sit straight and stretch the cervical spine. The torso is straight with a slight backward leaning, and the chest is expanded. Take the right arm up, bend from the elbow, so that the upper arm is touching the right ear, the elbow is pointing upwards, and fingers are on the back, facing downward, with palms touching the back. Now bend the left arm from the elbow, take the forearm to the back, and clasp right and left fingers. If you can not clasp the fingers, try holding a towel between the two hands. Move the hands towards each other as much as you can. In the beginning, you can keep a cushion under your hips.
Now, repeat it on the other side.
Supt Gomukhasan-- Lay down on the mat. Do only the knee part of Gomukhasan. Legs are crossed and bent at the knees so that the knees are in one line from front to back. Now hold the feet with hands and pull heels towards the buttocks. Push your spine down towards the floor. Keep neck straight and extended. The head is in a neutral position. Repeat on the other side.
This asan stretches the legs, hips, arms, back, and front chest. Gomukhasan decreases the stiffness of shoulder and hip joints.
गोरक्षासन
Guptasan
हलासन plough pose
हनुमनासन
जानुशीर्षासन
ञटर परिवर्तनासन
कपोतासन
कर्णपीडासन
कौण्डिन्यसन
क्रौञ्चासन
कुक्कुटासन
कूर्मासन
Kapaliasan
लोलासन
मकरासन
मालासन
मन्दुकासन
मरीच्यासन-- Sit in Dandasan. Knees are straight, calf muscles are moved outside, ankles are dorsiflexed. One leg is bent at knee so that the heel is at the level of outer side of same side buttock. Same side arm goes in front of knee and then towards backside. Other arm comes from backside and both hands grab each other or interlock. Whole trunk is twisted. Now bend forward on the downside leg and touch the forehead to the straight leg while maintaining the other leg in between the hands. In other variation- The opposite arm goes on the outside of bent knee and then curves around the knee to go to the backside. Same side arm goes from back side to grab the opposite arm. Whole trunk is twisted towards the bent knee.
In both variations, the abdomen is completely outside the bent thigh. Ribs are touching the bent thigh so that there is no space between the thigh and ribs.
मत्स्यासन Fish pose
मत्स्येन्द्रासन
मयूरासन
मुक्तासन
Mahamudra
Marjalasan-- on knees and palms. Knees are hip distance apart, thighs are straight. knees and hips are in one vertical line, sole of feet are upwards, palms on floor, shoulder distance apart, upper arm in one straight vertical line from shoulder to palms--Table top position. With inhalation, curve back inwards and face/chin upwards, spine moves inwards, towards floor. With exhalation, face down, chin touching chest, back/spine moving upwards and rounds up, tuck in abdomen. For more practive raise rt leg straight and left arm straight with inhalation and during exhalation touch knee of raised leg with elbow of raised arm. Repeat on other side. One other variation is to take one arm on opposite side and make a spinal twist.
Markat (Monkey) asan (Jathar Parivartanasana-- Jathar is stomach) -- Lay down supine. Arms spread straight on the sides at shoulder level. Bend the knees and turn the bent knees, together, on right side. Move head and neck to left side. It gives a spinal twist. Now repeat on other side. Second variation is to keep the knees a little away from each other so that lower extremities are at different levels. Third variation is to keep one leg straight. Bring other leg to opposite side of the body ( from the top of the straight leg). Hold the great toe of bent leg with the fingers ( leg, arm, and side of the body make a triangle). Look in opposite direction with head and neck tilted.
नटराजासन
नावासन, परिपूर्णनावासन नौकासन-- In perfect pose you are sitting on sit bones, rest of the body is up. Arms are on the sides of the thighs. Easy way-- Sit with legs bent and arms on the outsides of knees. Now straighten the legs up in air and move the back little downwards with arms on the sides of body.
Narasimhasan
Paadhastasan-- Stand straight with feet a little apart. Raise the arms up, raise the waist and slowly bend down from the hips. Keep arms straight and touch the ears. Slowly bring the arms, head, chest, and abdomen parallel to the ground. Keep moving downwards until fingers or hands are on the ground and the forehead touches the knees. Bring fingers under the front portion of the feet, the palmer side is up. The wrists are in line with the toes. This pose makes a complete circle of the body. Stay in this position and then slowly release the fingers and come back up.
During this asan, you may feel the stretch on the backside of the lower extremities and wrists.
पद्मासन
परिघासन
पार्श्वकोणासन
पार्श्वोत्तनासन
पाशासन
पश्चिमोत्तानासन- Sit in Dandasan, legs together, elevate the spine, take both arms up, bend from waist, all parts of spine are in one straight line, try to reach and hold the toes/feet with the hands, elevate the lumbar spine, take deep inhale and elevate spine more. Pashchimottan asan can be maintained for 3 minutes for constipation. If maintained for more than 3 minutes it can lead to constipation by creating apan. To avoid this use uddiyan bandh with paschimottan asa of more than 3 min duration.
पिञ्चमयूरासन
प्रसारित पादोत्तानासन
Purvottanasan
Parsvakonasan
Patangasan
Pawanmuktasan- Lay down supine, Bend knees and bring them close to abdomen and chest by putting hands around shins with interlocking fingers or by hugging knees. In ardh pawan mukt asan do this asan with one leg at a time. Other leg stays flat on the ground. The bent leg's foot, knee, hip should be in line with shoulder and not tilted outwards or inwards. The correct posture presses the abdomen. For more effectiveness you can bend forward from lower thoracic spine. Keep cervical spine straight, do not bend the neck to touch the knee. Pawanmuktasan kriya-- Bend only one knee. keep other leg straight and rotate it in one direction and then in other direction. Repeat with other leg.
राजकपोतासन
Svanasan
शलभासन- prone position. Bend one knee, extend that thigh and knee backwards and then release the leg with toes pointing backwards. Do the same with other leg. Now rotate the gluteal and thigh muscles outwards. Place fists under the thighs and lift the legs with knees straight.
सालम्बसर्वाङ्गासन
समकोणासन
शवासन
Setubandhasan--Supine, legs bent at knee, feet apart at hip distance, Heels are closer to buttock, palms are on sides or under the buttock, inhale and lift up buttocks, thighs, back and contract the thighs and buttocks, exhale and come down and press spine on floor.
सेतुबन्धसर्वाङ्गासन-- Supine, bend both knees, knees and thighs are together but feet are hip distance apart( ischial bones apart). Contract quadriceps, tuck tail bone in, pelvis tilts up and towards head, shoulders are touching the ground. Now slowly lift the lumbar and thoracic spines up, starting with lower lumbar, one spine/vertebra at a time. Arms can be on the sides or hands can hold the ankles. Slowly lift the heels also. Now slowly take the legs away from the core, unbending the knees to take a bridge or setu pose.
सिद्धासन
सिंहासन
Sankatasan
शीर्षासन, or kalpasan
सुखासन
सुप्त पादाङ्गुष्ठासन and उत्थित हस्तपादाङ्गुष्ठासन
सुप्त वीरासन
सुर्य नमस्कार
स्वस्तिकसन
Siddhasan
Samasthiti
Sarvangasan is shoulder stand
ताडासन--Stand on balls of toes and heels. Toes are wide apart. Outer side of feet are firm on the ground. Medial arch of feet are maintained. Contract the quadriceps and pull the patella up.Internally rotate thighs, knees straight, firm up buttocks and abdomen, open up chest by rotating shoulders backwards from front and up, side of the chest is lengthened. Sternum is lifted. neck straight, head straight, arms on the side of the body. Body weight is slightly on back side. In Shithil Tadasan-- same pose but in a relaxed way.
टिट्टिभासन
त्रिकोणासन triangle pose, उत्थित त्रिकोणासन, Parivriita trikon asan or revolved triangle.--Feet are wide apart. Outer side of feet are firmly touched to ground. Medial arches are maintained. Patella is pulled up. Buttocks are down, abdomen is in. Rotate the entire one leg to 90 deg. Knee and hip also move so that knee is at 90 deg turn too. Chest is lengthened from front, back, and sides, sternum is lifted. nect is straight. Hand of same side touches the ground behing the foot. Other side hip, chest and arm are turned backwards slightly to prevent collapse of that side of body anteriorly. Take the other arm up so that both arms are in one vertical line.
त्रिविक्रमासन
Trishasana
तुलासन
उपविष्टकोणासन--Sitting pose. Stretch legs apart four feet approcimately. Entire lower extremities are touching the ground. Spine is erect. sternum lifted up, shoulders rotated outwards, armpit pushed forwards.Sides of body are lifted up. Groin and thighs are rotated outwards. Achilles tendons are stretched, feet are dorsiflexed. Back of knees are touching the floor. Knees and toes are pointing upwards and not rotated. Hands are on backside, near the sides of buttocks. Tail bone and sacrum are straight and stretched up. Lumbar spine is backwards, abdomen is inward. Hold the great toes with fingers on each side. Make sure that back is stretched and concave. Neck is stretched. Head is slightly backwards.
ऊर्ध्वधनुरासन, चक्रासन
ऊर्ध्वमुखश्वानासन-- Prone position, legs little apart, arms atraight, palms on the side of lower portion of chest. back is arched so that head is up and backwards. Legs are stretched out with dorsal side of feet down and toes stretching out. Legs are rorated slightly outwards. Buttocks are rotated outwards and pressed down. Palms are at the level of floating ribs. Palms are pressed down, shoulders are rotated backwards and lifted, elbows are towards each other. Now chest is lifted up and tail bone is taken in. Thighs are lifted too. 100.उष्ट्रासन- Sit on knees, Toes can be curled in, Best is to keep soles up. There should not be any space between dorsal side of foot, shin, knee and the ground. foot, shin and part of knee are firmly on ground so that the body weight is equally distributed over these structures. Otherwise all the weight will come on knees. If you sit with toes curled, all body weight comes on toes and knees. Thighs are vertical. Knee and hip are in one vertical line. Do not move thighs forward. Pull the tailbone down to lengthen the lower spine. Expand the chest, lengthen the cervical spine. Arch back from torso, chest, neck, and head. Do not move thighs forward, Quadriceps are stretched. Reax the Gluteal muscles. Hold ankles with hands. Best is to keep the palms over the soles. Arms are straight. Chest is lifted up.
उत्कटासन- Feet are together. Toes wide apart. Knee caps pulled up, leg and thight straight.Chest is lifted up from all sides. Neck and head are straight, pulled up. Arms go up after moving shoulders backwards. Arms are behing the ears and little away from ears. Slowly sit downwards until thighs are paralled to ground. For this pull the sit bones backwards and move the thighs down while keeping the upper body stretched up.
उत्तानासन--Lay down supine in shavasan, arms stretched up or on side of body or under buttocks. Lift legs up together, legs are straight. Also, Uttankurmasan and Uttanmandukasa
उत्थित हस्तपादाङ्गुष्ठासन and सुप्त पादाङ्गुष्ठासन-- Utthit hastpaad angusthasan stretches the hamstrings, helps in strengthening the muscles of legs, and opens the hips. It requires stabilization and balance. Fot attaining purna stithi, first learn to balance the body on one leg. Flex the hip and knee of other leg, try to hold the leg with the same side hand and bring knee towards the chest. Now try to move the raised leg towards the same side( laterally). Knee and hip still flexed. Now keep both hands on the waist and extend the knee and move it forwards in front of you. Raise the leg up as much as you can. Repeat the practice on other side. Now, instead of knee/leg hold the big toe and repeat the practice on both sides. Slowly try to extend the knee and move the leg from front to lateral side. After mastering this try to hold the great toe with fingers of opposite hand and take the leg to the opposite side. It gives spinal twist.
वज्रासन--sit on heels with soles of feet upwards, buttocks touching the heels, sit straight.
वसिष्ठासन--Lay on one side. Lift the body as in side plank. Lower palm is on floor, elbow is straight. Lower shoulder, hip, knee, and ankle are in one line. Raise the upper arm so that fingers are pointing towards the ceiling, Upper arm is straight. Lower and upper arm are in one straight line. Look towards the upper fingers.
विपरीत दण्डासन
विपरीतकरणि
विपरीतवीरभद्रासन
वीरभद्रासन, वीरभद्रासन II, वीरभद्रासन III Warrior pose, Veerbhadrasan with arm on thigh is called Parshvtrikon asan. Feet are firm on ground. Medial arch is maintained. Outer side touches the floor. Knee never comes before the toes. Thigh is parallel to ground. Other leg is straight with heel firm on ground. Knee straight. Whole leg, hip is slightly rotated to the side of other leg. Both hips are at the same level. Chest is lifted up, sternum is up. Spine is arched backwards so that chest is lifted. Neck and head are extended. While sitting and bringing thigh parallel to ground focus on lowering the hip and thigh, not on bending the knee.
वीरासन, ध्यान वीरासन-- Good for pranayam. Stand on knees which are together, feet are little wider than hip width apart, soles are facing upeards, legs are diagonal between knees and feet. Take the hands behind the knees so that the web space between the thumb and index finger is on the backside of knees. Move the calves outwards and downwards to make space for thighs. Sit down with thighs and buttocks in between the legs and feet. Thighs press firmly on ground and legs so that the entire shin touches the floor. Heels are on eithe side of the hips. Heels are rotated out and toes are stretched backwards. Entire dorsal foot touches the ground, little toe should not lift up. Heels and legs are rotated outwards. Lift the chest up, shoulders rotated backwards. Lengthen the spines and the sides of the chest and abdomen. Interlock the fingers, palms are facing outwards, raise arms up behind the ears. arms, forearms, elbows are straight. Palms are parallel to ground. Repeat with both little fingers out one by one.
वृक्षासन - Stand in Taadasan. Then place one foot on opposite leg or groin area. Hands straight up (over head) in Namaste position. Make sure foot on the ground is pointing straight in front, not pointing out or in. Knee of lifted leg is pointing outwards. Hips are at the same level. None of the hips is tilted. Breath normally or slow and deep. Heavy breathing is one of the factors that slide the lifted foot down. Foot and groin/leg are pushing against each other. Shoulders are even, not tilted on either side.
वृश्चिकासन
Vimanasan is airplane pose
Vakrasan is seated twist- Sit in Dandasan, bend right knee, leftr leg is on ground and in line with hip. Elongate the spine and take the right arm on backside and twist the spine to right side. Left hand can hold the right knee or it can come around rt knee from outside and then hold the left knee or leg. Repeat on other side. Do not lean back from spine. Sit straight.
Yog mudra/Adi mudra asan-- Sit in Vajrasan or Padmasan. Take hands on back side and interlock the fingers. Now, slowly raise the interlocked hands up and simultaneously bend down from hip so that forehead touches the ground in front. This gives stretch to the back muscles, including posterior muscles of neck. Abdomen is compressed. Inhale while coming up and exahe while going down. Variation- twist the spine to one side and touch the knee with forehead, repeat on other side. You can make any mudra with the hands instead of interlocking fingers. You may use Ujjaiye breath in this asan. In the beginning, you may try to do it with hands in front. Keep one palm on navel, place other palm on top of this palm and then bend forward. Do not lift up the buttocks. Preparatory asans are natraj asan, ardh matsyendra asan, baddha konasan, vajrasan, padmasan, etc. Follow up asans are prasarita padhastasan, paschimottan asan, and nadi sodhan pranayam.
योगनिद्रासन

Hindi/Sanskrit name of some exercises:

Skanda Chakra (Shoulder Rotation)
Greeva Sanchalana (Neck Movement)
Manibandha Chakra (Wrist Rotation)
Kati Chakra (Hip Rotation)
Janu Chakra (Knee Rotation)
Goolf Chakr ( Ankle Rotation)

Ten asans of Surya Namaskar:

Ardhchakrasan-- Inhale, backward bend in standing pose, hands stretched up, push hips forward, tighten gluts.
Paadhastasan-- Exhale, hips towards ceiling, head down on knees, hands touching feet or on the sides of feet on floor.
Ashwasanchalanasan-- Inhale. One leg back as far back as possible, palms on sides of front feet, head and chest up. Look forward. Front shin is vertical, back knee is up from ground, Back leg is straight. Hands and front shin are parallel to each other and perpendicular to ground.
Chaturangdandasan- Exhale, Arms and legs straight, palms on ground and toes on ground. Whole body is diagonal with front side up and leg side down. Head, shoulder, and heel are in one diagonal line. Plough pose.
Ashtangnamaskar- inhale and exhale, elbows closer to rib cage. Only toes, knees, chest and forehead touch the ground. Hip and abdomen are above the floor.
Bhujangasan or Urdhva mukh Shvanasan- Inhale
Parvatasan or adhomukhshvana asan-- exhale, arms straight and touching ears, head is hanging down between the arms. Ffeet little apart, soles on ground. Hip towards ceiling.
Ashwasanchalanasan- Inhale
Paadhastasan- exhale
Ardhchakrasan- Inhale

Asan is one pose. Kriya is when there is movement in asan e.g. pawanmukt asan and pawan mukt kriya.

When body expands and is going against gravity-- inhalation happens.
When body contracts and goes towards gravity--exhalation happens.

Relaxation:
IRT- Instant relaxation technique QRT- Quick relaxation technique DRT- Deep relaxation technique

Standing-- Starting asan is taad asan, relaxing pose is shithil taad asan.
Sitting-- Starting asan is dandasan, relaxing pose is shithis dandasan.
Prone--Starting asan is Vajr or shashank asan or prone sthiti ( prone, arms stretched up and touching ears, chin on floor, legs together, soles up), relaxing pose is makar asan.
Supine-- starting pose-- supine, arms stretched up, elbows straight, palms upwards, arms touching the ears, legs together, relaxing pose is shavasan.

Ardhchakrasan and Paadhastasan are complimentary/opposite to each other.

Levels of Asans:

Stable, Steady
Comfortable
Prayatn Shaithilya, Coordinating with Pran
Concentration on body parts
Concentration on infinity, Anant Samapti
Releasing the asan

Complimentary Asans:

Shavasan and makar asan
Adhomukh swan asan and Urdhav mukh swan asan
Dhanur asan and Pawan mukt asan
PAdhastasan and chakrasan

FAQ's-

Bhugan asan and Urdhavmukh swan asan difference: In bhugangasan, legs ate together and elbows are always bent(even if little). Body lifts only up to navel.
In Urdhav mukh swan asan, legs are little apart, Arms are straight, elbows are not flexed. Body is raised up tp ankles( more than navel).
Santulan asan-- Many yoga asans are santulan asan. Any asan which requires balance of body is a santulan asan.
Kumbhaka asan-- misnomer ( Kumbhak is cessation of breathing). Kumbhak can occur without any asan.
Uttanasan vs Padhastasan- Uttanasan is a basic forward fold that allows your hands to rest on your thighs, shins, ankles or floor (essentially wherever you can reach), Padahastasana calls for placing your hands under your feet.

Bharti Raizada