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The 12 Asanas – the 12 best yoga poses of all.

The 12 Asanas – the 12 best yoga poses of all.

Yoga, Like all practises has a core, a core that is essential to whatever you choose to do. In karate, the very best in the world focus on the basics. It’s very boring, but practising one technique over and over again gets extraordinary results. At the core of yoga are 12 asanas.

When I started yoga, it was from a teach yourself book a very long time ago – when I was 13. In this book were what I recognize now as the 12 core asanas of yoga. In fact, this book pretty much (to my recollection) focused on these 12 asanas and not many others.

As I developed my understanding of yoga over the years, I found many different poses and sought to expand my knowledge of all aspects what yoga could do for me, from flexibility to aerobic capacity, from balance to kinesthetic awareness. It is a great journey to learn all of the ways yoga can improve your physical attributes.

However, in karate there are people who are known as technique collectors. These are people that think learning flashy new techniques is the secret behind karate’s effectiveness.

They are wrong of course. The secret to any martial art is an absolute mastery of the fundamentals.

Similarly, I find that with yoga, I have been a bit of a technique collector of late. Which is fine of course, but not at the expense of the fundamentals.

By chance I came across a video on Youtube that reminded me that I needed to focus my yoga training back on fundamentals. I have linked to the video below.

So let’s get to the core poses. These are the ones that no matter what else you do, you should do these most sessions.

siršāsana (head stand)

sarvāngāsana (shoulder stand)

matsyāsana (fish pose)

halāsana (plough pose)

paschimottānāsana (intense back stretch)

purvottānāsana (intense eastward stretch)

bhujangāsana (cobra pose)

salabhāsana (locust pose)

dhanurāsana (bow pose)

ardha-matsyendrāsana (half spinal twist)

kakāsana (crow pose)

padahastāsana (foot touching hand pose)

Trikonāsana (triangle pose)

Each of the poses is shown in the diagram at the top.

The video shows a guy going through the poses. It’s a bit long; you may want use the fast forward. The important thing is that you can understand the poses by watching the video.


I am primarily concerned with results. The results I got from this routine were immediately apparent. The main thing I noticed was a huge increase in energy levels and alertness. (I can’t fully describe to you the way it makes me feel; You need to find that out for yourself)

This excited me so much that I committed to doing this routine the first thing in the morning. I’m not a morning person, so this is an achievement for me. The thing is, I find it that beneficial that it’s worth it to me to roll out of bed and do my yoga right away.

I strongly recommend that anybody who does yoga should give this routine a try. It’s all in the results for me. I would be surprised if anyone who did this routine didn’t get results.

Some of the poses are a little bit hard. If you struggle with one, just persevere. Perseverance will lead to success.

This is the only yoga I am doing at the moment. There is nothing wrong with all of the other stuff I have learned throughout the years, and of course for variety I will change things up again at some stage, but for now I’m sticking with what is really working.


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