Helpful Yoga Asanas (Poses)

BEGINNER LEVEL

Savasana, Sukhasana, Balasana, Ananda Balasana, Tadasana, Viparita Karani, Bhujangasana, Supta Baddha Konasana, Ardha Matsyendrasana, Dhanurasana, Yoganidrasana, Padmasana, Hanumanasana, Urdhva Dhanurasana, Marjaryasana/Bitilasana, Supta Padangusthasana, Uttanasana, Setu Bandha Sarvangasana, Malasana, Virabhadrasana I, Matsyasana

INTERMEDIATE LEVEL

Surya Namaskar, Adho Mukha Svanasana, Eka Pada Adho Mukha Svanasana, Anjaneyasana, Phalakasana, Vrksasana, Trikonasana, Parivrtta Trikonasana, Parsvakonasana, Navasana, Janu Sirsasana, Paschimottanasana, Utkatasana, Kapotasana

ADVANCED LEVEL

Virabhadrasana II, Utthita Parsvakonasana, Parivrtta Parsvakonasana, Ardha Chandrasana, Garudasana, Urdhva Mukha Svanasana, Chaturanga Dandasana, Ustrasana, Bakasana, Eka Pada Rajakapotasana

EXPERT LEVEL

Salamba Sirsasana, Sirsasana, Pincha Mayurasana, Astavakrasana, Vrschikasana

MASTER LEVEL

Adho Mukha Vrksasana, Padma Sarvangasana, Kala Bhairavasana, Gandha Bherundasana, Mayurasana, Tittibhasana, Vasisthasana, Yoganidrasana, Durvasasana, Galavasana

BEGINNER LEVEL

Savasana (Corpse Pose)

  • Lie on your back with legs and arms extended, palms facing up. Let your feet fall open naturally and close your eyes.
  • Benefits: Deep relaxation, stress reduction, improves sleep quality, lowers blood pressure, reduces anxiety

Sukhasana (Easy Pose)

  • Sit cross legged with hands on knees, spine straight. Stack shoulders over hips, chin parallel to floor.
  • Benefits: Improves posture, mental clarity, gentle opens hips, meditation foundation, reduces stress

Balasana (Child’s Pose)

  • Kneel and sit on heels, fold forward with arms extended or by sides, forehead resting on ground.
  • Benefits: Back and neck tension relief, calming effect, hip and thigh stretch, improves digestion

Ananda Balasana (Happy Baby Pose)

  • Lie on your back and pull your knees toward your chest, holding the outside edges of your feet with your hands.
  • Benefits: Stretches the hips, groin and lower back and relaxes the body.

Tadasana (Mountain Pose)

  • Stand with feet together or hip width apart, arms at sides, shoulders relaxed, weight evenly distributed and crown of head reaching up.
  • Benefits: Improves posture, strengthens thighs and ankles, balance and focus, better body awareness, grounding foundation

Viparita Karani (Legs Up the Wall)

  • Lie on your back with your legs extended up the wall, arms by your sides.
  • Benefits: Relieves tired legs, reduces stress and improves circulation.

Bhujangasana (Cobra Pose)

  • Lie on stomach, place hands under shoulders, lift chest while keeping pelvis on mat.
  • Benefits: Strengthens spine, opens chest, improves posture, mood elevation, increased energy

Supta Baddha Konasana (Reclining Bound Angle Pose)

  • Lie on your back, bring the soles of your feet together and let your knees fall apart.
  • Benefits: Opens the hips and groin, improves relaxation and circulation.

Ardha Matsyendrasana (Seated Twist)

  • Sit with one leg extended and the other leg crossed over, twist your torso and place the opposite arm behind for support.
  • Benefits: Improves spinal mobility, stretches the hips and shoulders.

Dhanurasana (Bow Pose)

  • Lie on your stomach, bend your knees and grab your ankles while lifting your chest and thighs off the floor.
  • Benefits: Stretches the chest, thighs and abdominal muscles.

Yoganidrasana (Sleeping Yogi Pose)

  • Lie on your back with one arm bent behind the head and the other extended in front, holding the foot or ankle.
  • Benefits: Stretches the shoulders, hips and legs, promoting deep relaxation.

Padmasana (Lotus Pose)

  • Sit with legs crossed, each foot placed on the opposite thigh and hands resting on the knees.
  • Benefits: Calms the mind, improves posture and promotes meditation.

Hanumanasana (Monkey Pose)

  • From a standing position, slide one leg back while extending the other leg forward, aiming for a split.
  • Benefits: Increases flexibility in the hips, hamstrings and groin.

Urdhva Dhanurasana (Wheel Pose)

  • Lie on your back, bend your knees, place your hands by your ears and lift your chest and hips toward the ceiling.
  • Benefits: Strengthens the arms, legs and back while opening the chest.

Marjaryasana/Bitilasana (Cat Cow)

  • Start on hands and knees, inhale while arching your back (cow) and exhale rounding your back (cat).
  • Benefits: Spinal flexibility, back pain relief, breath coordination, improves posture and strengthens the core.

Supta Padangusthasana (Reclining Hand to Big Toe Pose)

  • Lie on your back, extend one leg and hold the big toe with a strap or your hand.
  • Benefits: Stretches the hamstrings, calves and lower back.

Uttanasana (Standing Forward Bend)

  • Stand with feet hip width apart, hinge at hips to fold forward, let head hang heavy.
  • Benefits: Hamstring and spine stretch, relieves tension , calms mind, improves circulation

Setu Bandha Sarvangasana (Setu Bandhasana) (Bridge Pose)

  • Lie on your back with knees bent, lift hips with feet planted, clasp hands beneath pelvis.
  • Benefits: Strengthens glutes, back and core, opens chest, stimulates thyroid, reduces anxiety

Malasana (Garland Pose)

  • Squat with feet slightly wider than hips, heels down if possible, palms together at heart.
  • Benefits: Opens hips, improves digestion, strengthens pelvic floor, ankle mobility

Virabhadrasana I (Warrior I)

  • Lunge with back foot angled, hips squared forward, arms raised overhead.
  • Benefits: Leg and strengthens core, opens chest, improves balance and focus, hip flexor opening

Matsyasana (Fish Pose)

  • Lie on your back, arch your chest upward and place the top of your head on the floor while your legs extend straight.
  • Benefits: Stretches the chest and neck, relieves tension in the back.

INTERMEDIATE LEVEL

Surya Namaskar (Sun Salutation)

  • Perform a sequence of poses including Downward Dog, Cobra and Warrior I to warm up the body.
  • Benefits: Increases circulation, flexibility and strength.

Adho Mukha Svanasana (Downward Facing Dog)

  • Start in a tabletop position, then lift your hips toward the ceiling, form an inverted V shape, hands and feet pressed down, hips high, heels reaching toward floor.
  • Benefits: Full body stretch, strengthens upper body arms, legs and core, lengthens spine, relieves tension and improves circulation

Eka Pada Adho Mukha Svanasana (Downward Dog Split)

  • From Downward Facing Dog, lift one leg towards the ceiling while keeping your hips square.
  • Benefits: Stretches the legs and spine while it increases balance and flexibility.

Anjaneyasana (Low Lunge)

  • From Downward Facing Dog, step one foot forward between your hands and lower your hips.
  • Benefits: Opens the hips, stretches the legs and strengthens the legs and core.

Phalakasana (Forearm Plank Pose)

  • From a tabletop position, extend your legs back and hold a straight body line with arms straight. Create a straight line from head to heels, shoulders over wrists, core engaged.
  • Benefits: Strengthens and stabilizes core, arms and shoulders, improves posture, stability and endurance

Vrksasana (Tree Pose)

  • Balance on one leg, other foot placed on inner thigh or calf, and bring your hands togetherin prayer positio at heart or raised.
  • Benefits: Balance, concentration and focus, strengthens legs, mental focus, ankle stability

Trikonasana (Triangle Pose)

  • Wide stance, front foot forward, hinge at hip, extend torso sideways, reach bottom hand to shin or floor.
  • Benefits: Side body length, strengthens legs, spinal twist, improves digestion

Parivrtta Trikonasana (Revolved Triangle Pose)

  • From a wide legged stance, rotate torso and lower one hand to the floor while extending the other arm upward.
  • Benefits: Increases flexibility in the legs and spine, enhances balance.

Parsvakonasana (Side Angle Pose)

  • Lunge sideways, place elbow on thigh or hand to floor, extend top arm overhead.
  • Benefits: Side body stretch, strengthens legs, opens hips, core stability

Navasana (Boat Pose)

  • Balance on sit bones, lift legs to create V shape, extend arms parallel to floor.
  • Benefits: Strengthens core, hip flexor engagement, balance, improves digestion

Janu Sirsasana (Head to Knee Forward Bend)

  • Sit with one leg extended, other foot to inner thigh, fold forward over extended leg.
  • Benefits: Hamstring stretch, spinal lengthening, calming effect, improves digestion

Paschimottanasana (Seated Forward Bend)

  • Sit with legs extended, fold forward from hips, holding feet or legs.
  • Benefits: Hamstring flexibility, spinal lengthening, calming nervous system

Utkatasana (Chair Pose)

  • Stand with feet together, bend knees deeply as if sitting in a chair,raise arms overhead.
  • Benefits: Strengthens legs, core stability, ankle mobility, improves balance while improving focus.

Kapotasana (Pigeon Pose)

  • Start in camel pose, walk hands to feet, bring head toward feet.
  • Benefits: Deep backbend, opens chest, spine flexibility, emotional release

ADVANCED LEVEL

Virabhadrasana II (Warrior II)

  • Wide stance, Step one foot back, bend the front knee and extend arms parallel to the floor, palms facing down. gaze over front hand.
  • Benefits: Strengthens legs, opens hips, stamina, focus and balance, shoulder stability

Utthita Parsvakonasana (Extended Side Angle)

  • From Warrior II, lower your front arm to your thigh or the floor and extend the other arm overhead.
  • Benefits: Stretches and strengthens the legs, hips and core.

Parivrtta Parsvakonasana (Revolved Side Angle Pose)

  • From Warrior II, bring one arm to the floor inside your front foot and twist your torso, extending the other arm overhead.
  • Benefits: Improves balance and detoxifies the body by engaging the core and spine.

Ardha Chandrasana (Half Moon Pose)

  • From Triangle Pose, shift weight to Balance on one leg and extend the other leg parallel to the ground, opening the chest, top arm reaching up, bottom hand on floor or block.
  • Benefits: Balance, hip stability, strengthens legs and core, spatial awareness

Garudasana (Eagle Pose)

  • Stand on one leg, wrap other leg around standing leg, wrap arms at elbows and wrists.
  • Benefits: Balance, joint stability, concentration, shoulder opening

Urdhva Mukha Svanasana (Upward Facing Dog)

  • Press tops of feet down, straighten arms, lift thighs off floor, open chest.
  • Benefits: Strengthens spine, opens chest, improves posture, strengthens arms

Chaturanga Dandasana (4 Limbed Staff Pose)

  • Lower from plank with elbows close to body, creating 90 degree angle at elbows.
  • Benefits: Strengthens upper body, core stability, arm and shoulder endurance

Ustrasana (Camel Pose)

  • Kneel with hips stacked over knees, reach back for heels, lift chest, drop head back.
  • Benefits: Spine flexibility, opens chest, improves posture, stimulates thyroid

Bakasana (Crow Pose)

  • Squat with hands planted, knees resting on upper arms, lean forward to lift feet.
  • Benefits: Strengthens arms, core stability, balance, mental focus

Eka Pada Rajakapotasana (One Legged King Pigeon Pose)

  • Start in a tabletop position, bring one knee forward and extend the other leg back, lowering your hips to the floor. Begin in pigeon pose and deepen the stretch by reaching back and grabbing the back foot with your hand, arch spine.
  • Benefits: Opens the hips,spine and chest, releases tension in the lower back and glutes, quads and thighs, releases emotions.

EXPERT LEVEL

Salamba Sirsasana (Supported Headstand)

  • Create triangular base with forearms and hands, place crown of head down, lift legs up.
  • Benefits: Strengthens upper body, balance, focus, improves circulation

Sirsasana (Headstand)

  • Begin in a tripod position, interlace fingers, place your head on the ground and lift your legs overhead.
  • Benefits: Strengthens the core, arms and shoulders while it increases blood flow to the brain.

Pincha Mayurasana (Forearm Stand)

  • From a forearm plank, lift your legs overhead, kick legs up to vertical, stacking your hips directly above your shoulders. Balance on forearms with hands shoulder width apart.
  • Benefits: Strengthens shoulders and upper body, core stability, balance, mental focus

Astavakrasana (Eight Angle Pose)

  • Side arm balance with legs wrapped around one arm, other arm supporting.
  • Benefits: Strengthens arms, core control, opens hips, mental focus

Vrschikasana (Scorpion Pose)

  • From forearm stand, arch back, bring feet toward head.
  • Benefits: Spine flexibility, strengthens shoulders, balance, mental fortitude

MASTER LEVEL

Adho Mukha Vrksasana (Handstand)

  • Balance on hands with arms straight, body in vertical line, legs reaching up.
  • Benefits: Strengthens upper body, balance, core control, mental focus

Padma Sarvangasana (Lotus Shoulder Stand)

  • Enter shoulder stand, then bring legs into lotus position.
  • Benefits: Hip flexibility, strengthens shoulders, balance, advanced inversion

Kala Bhairavasana (Destroyer of the Universe Pose)

  • Balance on one arm, legs in lotus, other arm bound around back.
  • Benefits: Extreme balance, strengthens arms, hip flexibility, mental focus

Gandha Bherundasana (Formidable Face Pose)

  • Deep backbend from prone position, lifting chest and legs up, balancing on chin.
  • Benefits: Extreme spine flexibility, strengthens shoulders, mental fortitude

Mayurasana (Peacock Pose)

  • Balance entire body parallel to floor on bent arms, legs straight.
  • Benefits: Strengthens arms and core, balance, digestive stimulation

Tittibhasana (Firefly Pose)

  • Arms support body with legs extended parallel to floor.
  • Benefits: Strengthens arms, hamstring flexibility, core control

Vasisthasana (Side Plank)

  • From a plank position, shift weight onto one hand and stack your feet, lifting your opposite arm toward the sky, top leg lifted and held by top hand.
  • Benefits: Strengthens and stabilizes arms, shoulders and core, balance and focus

Yoganidrasana (Yogic Sleep Pose)

  • Legs behind head, arms bound under knees.
  • Benefits: Extreme flexibility, deep relaxation, opens hips

Durvasasana (Sage Durvasa’s Pose)

  • Standing split with back leg bent, foot behind head.
  • Benefits: Balance, flexibility, concentration, strengthens legs

Galavasana (Flying Crow Pose)

  • Arm balance with legs in lotus, parallel to floor.
  • Benefits: Strengthens arms, hip flexibility, balance, mental focus