The Yoga Yajnavalkya is an early text of hathayoga, circa 1300CE. It is one of the few early texts with more than one or two asanas (postures) described. It has 8. It is worth noting that 7 of the 8 postures are seated, none are standing. Only Mayurasana (Peacock Posture) is not seated. It is also worth noting that Padmasana (Lotus Posture) is instructed with the arms bound behind the back.
1. Svastikasana (Swastika Posture)
Having correctly placed the soles of both the feet between the thighs and knees, one should sit (comfortably) balanced and straight-bodied. |
2. Gomukhasana (Cow Face Posture)
Place the right ankle beside the buttock, on the left, and the left [ankle] at the right. This is gomukhasana, resembling the face of a cow. |
3. Padmasana (Lotus Posture)
The big toes must be held from behind and the feet should be placed on the (opposite) thighs. This is padmasana which is revered by all. |
4. Virasana (Hero Posture)
Place one foot firmly on the one thigh and the [other] thigh on the other foot. This is called virasana. |
5. Simhasana (Lion Posture)
Place the ankles below the scrotum, on the sides of the perineum, the left ankle on the right and the right ankle on the other side. Place the palms upon the knees and spread out the fingers. With the opened mouth, look at the tip of the nose with a concentrated mind. This is simhasana, always held in high esteem by yogis. |
6. Bhadrasana (Beneficial Posture)
Hold firmly with the hands the feet which are on their sides and remain motionless. This is bhadrasana, which destroys all diseases and toxins. |
7. Muktasana
Press the perineum by the left ankle, and the left ankle by the right ankle—this is known as muktasana. |
8. Mayurasana (Peacock Posture)
Placing the palms of the hands firmly on the ground and keeping the elbows at the side of the navel with the head and legs raised, staying in space [off the ground]—this is mayurasana which destroys all impurities. |
Excerpts from Yoga Yajnavalkya, translated by A.G. Mohan with Ganesh Mohan
