Yoga and Pranayama

Ten common postures and four breathing practices, with safety first

Yoga and Ayurveda are separate traditions that have long been taught side by side. This section is a small library of the postures (asana) and breathing practices (pranayama) that beginners meet most often. Each page gives plain steps, says what yoga teachers and the later hatha texts have taught about the practice and how some teachers relate it to the doshas, names the people who should avoid it, and offers a gentler version.

Please read the safety notes below before anything else. They matter more than any posture.

Safety first

  • See a doctor before you start if you have a heart or lung condition, high or low blood pressure, glaucoma or another eye disease, osteoporosis, a joint, back or neck problem, a past stroke, epilepsy, a hernia, or you are recovering from surgery or injury or feel unwell.
  • Pregnancy and breastfeeding: ask your doctor and take a class made for pregnancy. Several practices here are marked as unsuitable in pregnancy.
  • Children and older adults need age-appropriate classes.
  • Pain, dizziness, numbness or breathlessness are signals to stop. Move out of the posture slowly and rest.
  • Learn from a qualified teacher where you can. A page cannot see your body, and a teacher can.
  • Breathing practices are gentler on this site than in many classes: no forceful breathing and no long breath holds are taught here.
  • Do not stop or replace any treatment because of yoga or breathing.

The ten postures

Each posture page follows the same order: the steps, the tradition, the doshas, who should avoid it and a gentler option.

The four breathing practices

How the two traditions relate, what research says and the full safety list are on yoga and pranayama in an Ayurvedic routine. To see a short gentle sequence in the traditional style, try the yoga sequence tool. Exercise is sized by the classical half-strength rule in exercise by dosha. The doshas themselves are explained in vata, pitta and kapha.

This section describes traditions and is not medical advice. Please read the medical disclaimer, see a doctor for any health concern before you begin, and a registered Ayurvedic practitioner if you want Ayurvedic treatment.

Mountain Pose (Tadasana): How to Do It, the Tradition and Who Should Take Care

Tadasana, mountain pose, is simple standing with attention. Plain steps, what tradition says, the dosha view, who should take care and an easier seated option.

Tree Pose (Vrikshasana): Steps, Tradition, Balance Safety and a Wall Option

Vrikshasana, tree pose, is a one-leg balance. Clear steps, what tradition says, the dosha view, who should avoid it and a gentler version at a wall.

Triangle Pose (Trikonasana): Steps, Tradition, the Doshas and Who Should Avoid It

Trikonasana, triangle pose, is a standing side stretch. Learn the steps, what teachers say, the dosha view, who should avoid it and a gentler chair version.

Cobra Pose (Bhujangasana): Steps, Tradition, Safety and a Gentler Baby Cobra

Bhujangasana, cobra pose, is a low backbend lying on the front. Plain steps, what the hatha texts say, the dosha view, who should avoid it and a gentler lift.

Child's Pose (Balasana): How to Do It, Why Teachers Use It and Who Should Take Care

Balasana, child's pose, is a resting fold on the knees. Plain steps, what teachers say, the dosha view, who should avoid it and easier supported options.

Cat and Cow Pose (Marjaryasana and Bitilasana): Steps, Tradition and Safety

Cat and cow is a gentle spinal movement on hands and knees. Plain steps, what teachers say, the dosha view, who should take care and easier options.

Seated Forward Bend (Paschimottanasana): Steps, Tradition, Safety and Easier Options

Paschimottanasana is the seated forward bend. Plain steps, what the hatha texts say, the dosha view, who should avoid it and gentler supported options.

Thunderbolt Pose (Vajrasana): Sitting on the Heels, Tradition, Safety and Options

Vajrasana, thunderbolt pose, is sitting on the heels. Plain steps, why tradition links it to meals, the dosha view, who should avoid it and gentler seats.

Bridge Pose (Setu Bandhasana): Steps, Tradition, Safety and a Gentler Lift

Setu Bandhasana, bridge pose, lifts the hips lying on the back. Plain steps, what teachers say, the dosha view, who should avoid it and a gentler lift.

Corpse Pose (Shavasana): How to Rest, What Tradition Says and Who Should Adapt It

Shavasana, corpse pose, is the lying rest that ends a yoga session. Plain steps, what the texts say, the dosha view, who should adapt it and gentler options.

Nadi Shodhana: Alternate Nostril Breathing, Gentle Steps, Tradition and Safety

Nadi Shodhana is alternate nostril breathing. A gentle version without breath holding, what the hatha texts say, the dosha view and who should avoid it.

Bhramari: Humming Bee Breath, Gentle Steps, Tradition and Safety

Bhramari is the humming bee breath. Gentle steps with no forcing, what the hatha texts say, the dosha view and who should avoid it, such as with ear problems.

Ujjayi: Victorious Breath, Gentle Steps, Tradition and Safety

Ujjayi is the victorious breath with a soft sound in the throat. Gentle steps without holding, what the hatha texts say, the dosha view and who should avoid it.

Sheetali: The Cooling Breath, Gentle Steps, Tradition and Who Should Avoid It

Sheetali is the cooling breath drawn in over a curled tongue. Steps without breath holding, what the hatha texts say, the dosha view and who should avoid it.