Yoga Poses

YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Archer’s Pose (Akarna Dhanurasana)

 Level: Advanced
 Improves focus and memory
 Deep stretches the arms and legs
 Good for flat feet and sciatica

Bharadvaja’s Twist (Bharadvajasana)

 Level: Intermediate
 Tones waist and improves BMR
 Relaxes spine and neck
 Opens chest cavity for Pranayama

Bridge Pose (Setu Bandhasana)

 Level: Intermediate
 Strengthens neck and shoulders
 Massages abdominal organs and kidneys
 Tones lower back and calves
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Big Toe Pose (Padangusthasana)

 Level: Intermediate
 Ideal for women who are trying to get pregnant
 Improves digestion
 Relieves headache

Bound Angle / Cobbler’s / Butterfly Pose

(Baddha Konasana)
 Level: Beginner
 Great hip opener and posture corrector
 Stretches and relaxes shoulders and lower back
 Relieves from neck pain and anxiety

Bound Angle Headstand Pose

(Baddha Kona Sirsasana)
 Level: Advanced
 Relieves from depression, stress and anxiety
 Strengthens arms, wrists and shoulders
 Improves flexibility and balance

Bow Pose (Dhanurasana)

 Level: Intermediate
 Tones lower back, thighs and buttocks
 Stretches quads, ankles and forearms
 Opens chest cavity and strengthens lungs
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Bridge Pose on Elbows (Dvapada Dhanurasana)

 Level: Intermediate
 Beneficial in stress, depression and anxiety
 Improves neck and spine health
 Enhances memory and focus

Camel Pose (Ustrasana)

 Level: Intermediate
 Strengthens knees and back
 Enhances balance and flexibility
 Improves concentration

Cat Pose (Bidalasana / Marjaryasana)

 Level: Beginner
 Relaxes back and tones abdomen
 Aids in weight loss
 Rejuvenates body and mind

Chair Pose (Utkatasana)

 Level: Beginner
 Improves posture and balance
 Tones abdomen and thighs
 Great for athletes and runners
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Child Pose (Balasana)

 Level: Beginner
 Great for stress, depression, and anxiety
 Relaxes upper back, neck and arms
 Helps sleep better at night

Cobra Pose (Bhujangasana)

 Level: Intermediate
 Improves focus and retention
 Enhances cardiovascular capacity
 Tones abdomen and lower back

Compass Pose (Parivrtta Surya Yantrasana)

 Level: Advanced
 Improves digestion
 Provides relief in respiratory disorders
 Develops patience

Corpse Pose (Savasana)

 Level: Beginner
 Ideal pose for Yoga Nidra and abdominal breathing
 Helps rejuvenate mentally and physically
 Best restorative/follow up pose
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Cow Face Pose (Gomukhasana)

 Level: Intermediate
 Improves back flexibility and stretches shoulders
 Enhances lung capacity
 Opens up hips and corrects seated posture

Cow Pose (Bitilasana / Goasana)

 Level: Beginner
 Great restorative pose for lower back stiffness
 Strengthens arms and knees
 Good for students looking to enhance focus

Crane / Crow Pose (Bakasana / Kakasana)

 Level: Intermediate
 Enhances arm and shoulders strength
 Great for spine and neck
 Improves digestion and balances hormones

Crocodile Pose (Makarasana)

 Level: Beginner
 Greatly centers anxious and depressed mind
 Restores energy and rejuvenates physically
 Good for flat feet
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Dolphin Pose
 Level: Intermediate
 Brings relief to asthma patients
 Stress-reliever
 Prevents osteoporosis

Dove Pose (Vajra Kapotasana)

 Level: Advanced
 Increases blood circulation in spine and head
 Strengthens shoulders and knees
 Stretches quadriceps and chest muscles

Downward Facing Dog Pose

(Adho Mukha Svanasana)
 Level: Beginner
 Enhances hamstring flexibility and hip flexion
 Stretches Achilles’ tendons
 Strengthens wrists, ankles, toes and back

Eagle Pose (Garudasana)

 Level: Intermediate
 Great for balance
 Good for respiratory problems
 Tones calves, thighs and arms
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Easy Pose (Sukhasana)

 Level: Beginner
 Stretches and tones inner thighs and ankles
 Improves posture and ideal for Pranayama
 Good for flat feet

Elimination / Garland Pose (Malasana)

 Level: Intermediate
 Massages abdominal organs and improves digestion
 Tones calves and hips
 Strengthens ankles and improves balance

Extended Hand to Big Toe Pose

(Utthita Hasta Padangustasana)
 Level: Intermediate
 Improves balance and focus
 Stimulates urinary and reproductive organs
 Beneficial in weight loss

Extended Puppy Pose (Uttana Shishosana)

 Level: Beginner
 Stretches and relaxes arms and upper back
 Aids in weight and fat loss
 Rejuvenates stressed mind and body
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Extended Side Angle Pose (Utthita Parsvokonasana)

 Level: Beginner
 Great pose for athletes and dancers
 Improves body alignments and mental focus
 Opens hips and strengthens ankles

Feathered Peacock Pose (Pinch Mayurasana)

 Level: Advanced
 Strengthens arms, shoulders and chest
 Tones back and buttocks
 Great for anxiety and stress

Fire Log Pose (Agni Stambhasana)

 Level: Beginner
 Corrects seated posture
 Good pose to practice abdominal breathing
 Strengthens toes and feet

Firefly Pose (Tittibhasana)

 Level: Advanced
 Improves wrist strength and hand grip
 Tones back of thighs and abdomen
 Enhances balance and focus
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Fish out of Hero Pose (Matsyendra Virasana)

 Level: Intermediate
 Deep stretches thighs and lower abdomen
 Induces feeling of happiness and calms mind
 Relieves from upper back pain

Fish Pose (Matsyasana)

 Level: Beginner
 Stimulates abdominal and reproductive organs
 Enhances lung capacity
 Stretches thighs, knee and abdomen

Four Limbed Staff Pose (Chaturanga Dandasana)

 Level: Beginner
 Strengthens toes and fingers
 Tones upper back, hips and chest
 Works great on balance and arm strength

Frog Pose (Bhekasana / Mandukasana)

 Level: Beginner
 Improves reproductive health
 Relieves from back pain and digestive issues
 Strengthens arms and knees
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Full Boat Pose (Navasana)

 Level: Intermediate
 Helps get rid of belly fat
 Improves digestion
 Tones back, thighs, and arms

Full Pigeon Pose (Purna Kapotasana)

 Level: Intermediate
 Deep stretches abdomen
 Beneficial in thyroid disorders
 Tones hips, calves and arms

Gate Pose (Parighasana)

 Level: Intermediate
 Strengthens knees and toes
 Deep stretches abdomen and thighs
 Balances metabolism and aids in fat loss

Half Boat Pose (Ardha Navasana)

 Level: Beginner
 Strengthens knees and arms
 Improves balance and focus
 Tones abdominal muscles
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Half Bound Lotus Standing Pose

(Ardha Baddha Padmottanasana)
 Level: Advanced
 Great stretch for Achilles’ tendon and hamstrings
 Beneficial in hormonal imbalances
 Strengthens arms and legs

Half Bow Pose (Ardha Dhanurasana)

 Level: Intermediate
 Improves balance and limb strength
 Increases joint health
 Deep stretches abdomen and thighs

Half Frog Pose (Ardha Bhekasana)

 Level: Beginner
 Stretches abdomen and quadriceps
 Strengthens arms and shoulders
 Provides relief in back pain

Half Lord of Fishes Pose (Ardha Matsyendrasana)

 Level: Intermediate
 Beneficial in weight loss and asthma
 Improves spine and hip flexibility
 Massages abdominal organs
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Half Lotus Pose (Ardha Padmasana)

 Level: Beginner
 Ideal pose for Pranayama practice
 Stretches lower back and hips
 Improves spine health and posture

Half Moon Pose (Ardha Chandrasana)

 Level: Beginner
 Aids in fat loss
 Greatly increases sense of balance and mental focus
 Stretches thighs and ankles

Half Pigeon Pose (Ardha Kapotasana)

 Level: Beginner
 Stretches groin and thighs
 Tones lower back
 Great for posture correction

Half Wheel Pose (Ardha Chakrasana)

 Level: Advanced
 Strengthens and tones chest muscles
 Enhances sense of balance
 Increases ankle and back strength
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Headstand (Sirsasana)
 Level: Advanced
 Improves balance and focus
 Strengthens upper body
 Avoid if you have neck injury or migraine

Happy Baby Pose (Ananda Balasana)

 Level: Beginner
 Induces feelings of relaxation and happiness
 Rejuvenates back, arms and hips
 Strengthens digestive system

Hare / Rabbit Pose (Shashankasana)

 Level: Intermediate
 Beneficial in urinary and reproductive disorders
 Deep stretches shoulders, arms and wrists
 Strengthens knees

Head to Knee Pose (Janu Sirsasana)

 Level: Intermediate
 Great stretch for hamstrings and calves
 Increases metabolism
 Strengthens back and shoulders
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Heron Pose (Krounchasana)

 Level: Intermediate
 Improves posture and balance
 Deeply stretches thighs and calves
 Good for spine health and memory

Intense Side Stretch Pose / Pyramid pose

(Parsvottanasana)
 Level: Intermediate
 Stretches back, groin and inner thighs
 Tones abdomen and lower body
 Great for weight and fat loss

Knee to Ear Pose (Karnapidasana)

 Level: Advanced
 Improves balance
 Strengthens shoulders and knees
 Stretches back and feet

Knee-Chest-Chin Pose (Ashtanga Namaskara)

 Level: Intermediate
 Beneficial in back pain
 Strengthens whole body
 Stimulates abdominal and reproductive organs
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Knees to chest pose (Apanasana)

 Level: Beginner
 Improves digestion and metabolism
 Relaxes back and neck
 Stretches shoulders and arms

Legs Up The Wall Pose (Viparita Karani)

 Level: Beginner
 Restores energy levels
 Good for spine health and neck
 Beneficial in urinary disorders

Lion Pose (Simha Vajrasana)

 Level: Beginner
 Provides relief in reproductive health issues
 Good for back pain
 Strengthens arms and back

Lizard Pose (Uttana Pristhasana)

 Level: Intermediate
 Stretches shoulders, hips and groin
 Shapes thighs and calves
 Good for flat feet and sciatica
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Locust Pose (Salambhasana)

 Level: Beginner
 Tones hips, thighs, and upper back
 Strengthens shoulders
 Stretches quadriceps and feet

Lord of Dancers Pose (Natarajasana)

 Level: Advanced
 Great hip opener and balance enhancer
 Improves mental focus and back flexibility
 Sculpts arms and calves

Lord of Fishes Pose (Matsyendrasana)

 Level: Beginner
 Helps trim belly fat
 Stimulates abdominal organs and urinary system
 Stretches shoulders and abs

Lord of Fishes Pose II (Padma Matsyendrasana)

 Level: Beginner
 Stretches shoulders, abs and hamstrings
 Tones back and hips
 Aids in weight loss
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Lotus in Shoulder Stand Pose (Padma Sarvangasana)

 Level: Advanced
 Strengthens shoulders and arms
 Corrects posture
 Improves memory and focus

Lotus Pose (Padmasana)

 Level: Beginner
 Ideal pose for meditation and Pranayama
 Stretches lower body and relaxes mind
 Helpful in back pain and other back issues

Lunge Pose (Ashva Sanchalanasana)

 Level: Beginner
 Good for flat feet and mental stress
 Strengthens Achilles’ tendon, hamstrings and fingers
 Deep stretches the back and legs

Marichi’s Pose (Marichyasana)

 Level: Intermediate
 Stretches back, hips and hamstrings
 Good for flat feet and digestive problems
 Relaxes shoulders and arms
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Monkey Pose (Hanumanasana / Anjaneyasana)

 Level: Intermediate
 Deep stretches hips and groin
 Improves concentration and fact retention
 Great for stretching chest, feet and ankles

Mountain Pose (Tadasana)

 Level: Beginner
 Helps gain initial sense of balance
 Opens up chest cavity for breathing exercises
 Stimulates thyroid and helps increase height

Noose Pose (Pasasana)

 Level: Intermediate
 Improves seated balance and posture
 Strengthens knees and ankles
 Enhances focus and flexibility

One Legged Bridge Pose (Eka Pada Setuasana)

 Level: Intermediate
 Strengthens back, ankles and shoulders
 Great stretch for abdomen and quadriceps
 Beneficial for urinary system function
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

One Legged Dog / Downward Dog (Split) Pose

(Eka Pada Svanasana)
 Level: Intermediate
 Enhances hamstring flexibility and hip flexion
 Stretches Achilles’ tendons and groin
 Improves digestion and balance

One Legged Wheel Pose (Eka Pada Chakrasana)

 Level: Advanced
 Improves balance and focus
 Strengthens arms, shoulders and ankles
 Tones back, hips and calves

One Legged Headstand (Eka Pada Sirsasana)

 Level: Advanced
 Beneficial in mental stress, depression, anxiety and
fatigue
 Stretches legs and ankles
 Strengthens back, elbows and forearms

Peacock Pose (Mayurasana)

 Level: Advanced
 Good for working on focus
 Strengthens and tones arms and upper back
 Tones lower body and back
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Plow Pose (Halasana)

 Level: Intermediate
 Deep stretches back
 Strengthens shoulders and neck
 Tones abdomen and helps get relief from obesity

Pose Dedicated to the Sage Koundinya I

(Eka Pada Koundinyanasana I)
 Level: Advanced
 Strengthens arms
 Improves balance and focus
 Stretches groin and legs

Pose Dedicated to the Sage Koundinya II

(Eka Pada Koundinyanasana II)
 Level: Advanced
 Corrects body alignment
 Tones whole body
 Strengthens arms and wrists

Reclined Hero Pose (Supta Virasana)

 Level: Intermediate
 Relieves from lower back issues
 Stretches abdomen and quadriceps
 Relaxes mind and helps in fertility
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Reclined Thunderbolt Pose (Supta Vajrasana)

 Level: Intermediate
 Strengthens shoulders and elbows
 Relieves from upper back pain and stiffness
 Stretches chest muscles and helps breathe deeper

Reclining Bound Angle Pose

(Supta Baddha Konasana)
 Level: Beginner
 Great pose for mental and physical rejuvenation
 Beneficial in reproductive issues
 Deeply relaxes back, neck and groin

Reverse Corpse Pose (Advasana)

 Level: Beginner
 Relaxes mind and body
 Stretches arm pits and abdomen
 Alternative pose for Yoga Nidra

Revolved Head to Knee Pose

(Parivritta Janu Sirsasana)
 Level: Beginner
 Stretches and tones abdomen and arms
 Great for hip opening and stave off fat from legs
 Improves spine and neck flexibility and strength
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Revolved Abdomen Pose (Jathara Parivartanasana)

 Level: Beginner
 Stretches abdomen and lower back
 Improves focus and sense of peace
 Tones back of shoulders and calves

Revolved Extended Side Angle Pose

(Parivritta Parsvokonasana)
 Level: Intermediate
 Stretches groin and legs
 Helps trim down belly fat and tone abdomen
 Strengthens ankles, knees and wrist

Revolved Triangle Pose (Parivritta Trikonasana)

 Level: Intermediate
 Stretches hamstrings and Achilles’ tendon
 Relaxes back and hips
 Tones abdomen and shoulders

Royal / King Pigeon Pose (Raja Kapotasana)

 Level: Advanced
 Ideal for those ladies who are trying to conceive
 Improves posture
 Relieves back pain
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Scale Pose (Tolasana)

 Level: Intermediate
 Strengthens arms, shoulders and chest
 Great for balance enhancement and hand grip
 Improves concentration

Scorpion Pose (Vrschikasana)

 Level: Intermediate
 Strengthens arms and shoulders
 Great for flexibility and back pain
 Improves mental focus

Seated Forward Bend Pose(Paschimottanasana)

 Level: Beginner
 Stretches legs and back
 Stimulates abdominal organs
 Relaxes mind

Side Crane Pose (Parsva Bakasana)

 Level: Intermediate
 Strengthens arms, shoulders and wrists
 Tones back and abdomen
 Improves focus and balance
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Sphinx Pose
 Level: Beginner
 Strengthens arms and shoulders
 Tones lower back and hips
 Good for digestive issues

Staff Pose (Dandasana)

 Level: Beginner
 Improves seated posture and prepares body for follow
up poses
 Enhances lung capacity and concentration
 Relaxes back, legs and shoulders

Standing Forward Bend Pose (Uttanasana)

 Level: Beginner
 Stimulates kidney, liver and pancreas for improved
digestion
 Provides relief in obesity, stress and depression
 Enhances balance and spine strength

Standing Half Forward Bend (Ardha Uttanasana)

 Level: Beginner
 Corrects body alignment and standing posture
 Strengthens ankles and enhances toe grip
 Improves digestive and urinary functions
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Standing Spinal Twist Pose (Katichakrasana)

 Level: Beginner
 Stretches and relaxes abdomen
 Strengthens spine and makes it flexible
 Relieves of stress and anxiety

Superman / Inverted Locust pose

(Viparita Shalabhasana)
 Level: Beginner
 Stretches arms and thighs
 Strengthens core and back
 Improves balance and focus

Threading the Needle (Parsva Balasana)

 Level: Beginner
 Great for mental and physical rejuvenation
 Stretches feet and shoulders
 Good for reproductive disorders

Thunderbolt Pose (Vajrasana)

 Level: Beginner
 Aids in improving urinary and digestive functions
 Corrects body posture and stretches quads
 Great pose for practicing Pranayama
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Tortoise Pose (Kurmasana)

 Level: Intermediate
 Deeply stretches back and hips
 Stimulates heart and lungs
 Strengthens shoulders and lower back

Tree Pose
(Vrksasana)
 Level: Beginner
 Helps gain better sense of balance
 Strengthens ankles, knees and improves toe grip
 Rectifies standing posture

Triangle Pose
(Trikonasana)
 Level: Intermediate
 Stretches inner thighs and groin
 Tones waist and aids in fat loss
 Helps with balance issues

Unsupported Shoulder Stand

(Niralamba Sarvangasana)
 Level: Advanced
 Strengthens shoulders and neck
 Improves balance and mental focus
 Provides relief in stress and anxiety
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Upward Extended Feet Pose

(Urdhva Prasarita Padasana)
 Level: Beginner
 Tones legs and feet
 Shapes abdomen and stimulates the organs
 Helpful in hormonal imbalances

Upward Facing Forward Bend Pose

(Urdhva Mukha Paschimottanasana)
 Level: Advanced
 Enhances sense of balance
 Stretches whole back and legs
 Reduces stress and feelings of panic

Upward Facing Two-Foot Staff Pose

(Dvi Pada Viparita Dandasana)
 Level: Intermediate
 Deeply stretches thighs, abdomen and chest
 Great for athletes
 Makes body flexible and agile

Upward Plank Pose (Purvottanasana)

 Level: Intermediate
 Strengthens arms and chest muscles
 Stretches ankles and knees
 Tones lower back
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Upward Salute / Upward Tree pose

(Urdhva Hastasana)
 Level: Beginner
 Stimulates abdominal organs
 Stretches arms and upper back
 Improves posture

Upward-Facing Dog (Adho Mukha Svanasana)

 Level: Intermediate
 Helpful in thyroid issues
 Tones back, thighs and calves
 Strengthens shoulders and arms

Warrior I Pose (Virabhadrasana I)

 Level: Beginner
 Shapes calves and hips
 Strengthens and stretches ankles and thighs
 Relaxes arms and back

Warrior II Pose (Virabhadrasana II)

 Level: Beginner
 Strengthens and stretches ankles, calves and thighs
 Improves focus and memory
 Opens hips and stimulates reproductive organs
YOGA POSES (ASANAS) WITH BENEFITS POSE IMAGE

Warrior III Pose (Virabhadrasana III)

 Level: Intermediate
 Strengthens and tones the whole body
 Improves memory
 Corrects posture and improves balance

Wheel Pose (Chakrasana)

 Level: Intermediate
 Induces feelings of happiness and relieves from anger
and frustration
 Great for digestive, urinary and reproductive system
 Strengthens arms and legs

Wide Legged Standing Forward Bend Pose

(Prasarita Paddotanasana)
 Level: Intermediate
 Provides relief from stress and obesity
 Strengthens ankles and wrists
 Enhances memory and flexibility

Wind Releasing Pose (Pavanamuktasana)

 Level: Beginner
 Stimulates digestive system
 Help get rid of constipation and flatulence
 Rejuvenates body and mind