1. Mountain Pose/Tadasana:
The bases of all the standing poses, Tadasana or Mountain Pose aid posture and improve your focus and concentration. Read this guide for step-by-step instruction on how to perform this pose!
Though, it seems like standing like a statue but has multiple benefits. Mountain pose is very much helpful for improving your other postures.
You can feel the ground and world underneath you with this basic pose. And it is not simple as you think; there go loads of steps for this too.
Steps for mountain pose
- Get on with standing on your feet jointly.
- Press your all toes while spreading them.
- Connect your thighs to raise kneecaps gradually and smoothly place your power into the median plane of the body.
- Slightly draw your tailbone on the ground and locate the impartial pelvis.
- Place your low ribs in through the body and push shoulder blades into your back, raising your sternum. Keep your ears far from shoulders and widen your collarbones.
- Loosen up your arms and then open up your chest after turning your palms toward the face.
- Relax your face and jaw while bringing your chin parallel to the ground.
- Hold the pose for at least 5-10 inhalations.
2. Cat-Cow Stretch/Chakravakasana
Cat-Cow Stretch or Chakravakasna is a beautiful asana that warms your spine and prepares your body for daily chores. Learn the simple yoga pose of Cat-Cow Stretch that aids a healthy spine and back!
The cat-cow stretch is a yoga significant and for multiple good reasons. Cat-cow stretch is a tender flow between two asana that generally warms the body & brings flexibility to the spine.
It follows moving the spine from a rounded posture to an arched one. It also helps in opening the chest, balancing the breathing system.
Steps for Cat-Cow Stretch
- Draw your knees as well as palms toward the ground and also ensure the space among them are equal.
- While inhaling, raise your neck upward with chest out and at the same time pull down your spine inmost as well as tailbone should be thrown out.
- Similarly while exhaling, drag the shoulder blades separately and bow down your head deeply.
- Repeat the process for at least 12 times, exhaling and inhaling. Make sure to pull your belly inside for proper manipulate of the inner organs.
3. Extended Triangle Pose/Utthita Trikonasana
Extended Triangle Pose or Utthita Trikonasana is the typical standing pose used in most types of yoga. It energizes & works on back, legs, hips, and waist.
Extended Triangle Pose or Utthita Trikonasana looks just like its name! We can form several triangles in this pose by working with our hands, arm, legs, and torso.
Normally, this position increases the flexibility and strengthens in ankles, knees, legs, hips, shoulder, thing, calf, hamstring and groin.
Steps for Extended Triangle Pose
- Separate the legs with appropriate distance between them and stand still.
- Expand your limbs parallel to shoulder.
- Breathe in and raise your right hand upward. Then, place your left hand down on the floor by the left side of your left leg. Ensure to weight evenly on both foots and keep your right arm parallel to the floor.
- Stick in a pose as you can, gasping normally and gently come to an original point with inhaling.
- Replicate the same procedures with your left hand and repeat it for at least 3-5 rounds.
4. Warrior I/Virbhadrasana I
Virabhadrasana I is a stretching, strengthening, and a bit of balancing asana, but nailing the pose can be little tricky. Our detailed instruction can get you safely there!
Virabhadrasana I or Warrior I is a standing yoga position named after mythical Hindu warriors, Virabhadra. It might have caught you off guard hearing yoga pose named after a warrior; after all, aren’t yoga gurus acknowledged for their non-violent ways?
However, this yoga pose opens the chest and hips, strengthens & stretches the arms & legs. It also energized the body, improving respiration and circulation.
Steps for Warrior I
- Stand in Mountain Pose and then spread your legs and arms wide apart.
- Carry out your left leg to the front straightly.
- Place your right leg back to create 45° angle.
- Now, completely bend your body towards back raising your face towards the sun.
- Time to make 90° angle with your left leg, ensure your toes and knee, don’t traverse each other.
- Stretch the right leg and back as much as you can and go for Namaste pose with the bent body.
- Fridge the position for about 10-15 seconds and do the same with another leg.
5. Warrior II/Virabhadrasana II
Warrior II or Virabhadrasana II can simply educate you how to bring more understanding to every action. Also, it’s an asana celebrating the exploits of the great mythical warrior.
Named after a fierce and courageous warrior; this version of Warrior pose boosts stamina, concentration, and endurance.
This commonly known Warrior II or Virabhadrasana II pose is amongst the most graceful poses. It celebrates the triumph of a mythological warrior named Virabhadra.
Practicing Warrior II position can improve digestion by opening the abdominal organs, & can ease back pains.
Steps for Warrior II
- Stand separating your legs while hands by your sides.
- Precede your right legs front on the same side of the mattress.
- Pull your left leg backward to form 45° angle.
- You don’t need to bend your body but place in the middle facing forward.
- Stretch your right knee to make 90° angle without crossing your toes. Now, twist your face to right.
- Freely stretch your second leg and place your limbs parallel to the ground with an extensive spread.
- Stuck in position for 10 seconds. Reverse the leg and start the steps again.
6. Downward Facing Dog/Adho Mukah Svanasana
Find steadiness in your feet and hand and flexibility on the spine as you follow step by step guide into Adho Mukha Svanasana. Initially, it can be challenging, but over the time, as one’s practice regularly, it turns into a ‘favorite relaxation’ asana among others.
Rightfully, one of yoga’s widely recognized yoga asana, Downward-Facing Dog or Adho Mukha Svanasana, gives the all-over rejuvenating stretch.
Just like its name, ‘Downward-Facing Dog’, this posture imitates the dog bending forward. More importantly, it will help to enhance your confidence, brain function as well as advance cognition.
Steps for Downward Facing Dog
- Draw your palms to the floor creating a table shape with your back and stretching legs backward.
- While you exhale raise your butt, unbending the knees as well as elbows, making an inverted V position.
- Keep your hands and legs straightly stretch wide as well as parallel to each other.
- Make a gentle pressure on your palm, bend your neck toward inner arms by widening the shoulder blades.
- Take a long breathes while holding in downward dog position, making sure you’re looking at your navel.
- Now, come into the table position again and calm down.
7. Staff Pose/Dandasana
Staff Pose or Dandasana is the quintessential asana for all seated yoga poses. At the same time, this asana is a lot harder than just sitting up straight. Follow our guide for detailed instruction on how to practice this pose!
Seated Staff Pose or Dandasan position might look straightforward, but there is more to it than meets the eye.
In the image, it might look like you are sitting calm, however, you aren’t, your whole body is engaged to maintain this position.
Staff Pose is an intense energy-builder for your abdomen, upper back, and chest.
Steps for Staff Pose
- Place your hips on the floor and elongate your legs forward. Ensure your feet aren’t touching each other.
- Your back or head shouldn’t be twisted. Keep your palms on the ground.
- Bend your toes inward and hold on for a minute taking deep breaths.
- Later, free the pose and calm down.
8. Cobbler’s Pose/ Baddha Konasana
Disclaimer: The ‘Cobbler Pose or Baddha Konasana must be avoided in case of knee injury & Groin. Know the description of Baddha Konasana & the benefits of this pose during your yoga practice, right here!
Amongst the best hip openers yoga poses, Baddha Konasana counter your hips and inner thigh, allowing you to sit up straighter with more comfort.
Often, we see cobblers sitting in this position during their daily chores. Hence, another name for this position is the Cobbler Pose.
Baddha Konasana is also known as the Butterfly Pose because of the rhythm of this asana when the open hips joint the foot & up and down movement of the knee somehow resemble the beauty of a butterfly in motion.
Steps for Cobbler’s Pose
- Start with Staff Pose and twist your knees and unite the soles of your foot.
- Hold your feet with hands and pull your heels toward groin area as much as you can.
- Now relax your knees while exhaling. Don’t pressure on your limbs and shoulders.
- Gently pressurize on your sitting bones and stretch your spine with deep long breath.
- Keep your face parallel to your feet and start to flap your knees like a butterfly.
- Continue the pose for at least 2 minutes and slightly go back to original pose.
9. Child’s Pose/Balasana
Take a relaxing break as ‘Child Pose or Balasana’ is a restful asana which requires a state of nonmoving and surrender to gravity. Also, it’s amongst the easy yoga pose that can be easily mastered by beginners as well.
Among all those important yoga poses, child’s pose is the most important one. You can indulge in this pose whenever you feel to take a break.
Due to its simplicity, it is highly recommended pose for beginners. This ease pose will very advantageous for those who are suffering from back pain whereas it also helps to gain relaxed mind.
Steps for Child’s Pose
- Sit on the floor by placing your butt on your heels.
- Relax your hand and palms on thighs then bend your chest toward knees and hands forward with slow exhale.
- Take a gentle breathe and fridge the position up to 3 minutes.
- Now, come back to starting posture along with inhaling gently.
10. Tree Pose/Vrikshasana
One should perform this pose in a peaceful environment with peace state of mind. Vrikshasana, simply known as Tree Pose, because you look like a tree while performing this asana.
Tree Pose clarifies how hard it is to stand on one leg. It looks simple, but it is bodily challenging for balance, feet, hips, and ankle.
Practicing balancing capacity in yoga, like Tree Pose of Vrikshasana, will aid you to achieve both physical & mental stability and poise.
Steps for Tree Pose
- At first, stand in Mountain Posture.
- Now, place your right leg at the crest of left thigh. Make sure your toes of right leg are pointing downwards.
- Raise your hands above head and form ‘Nasmaste’ pose.
- Now, balancing is the main pose of this yoga posture, stay like a tree as much as you can.
- Stretch your spine and legs and looking straight taking a long breath.
- Get your leg and arms downward with deep breathe out.
- Do the same with your left leg and repeat the process at your convenience.
11. Bhujangasana/Cobra Pose
Bhujangasana is a backbend pose practiced to stretch the abdomen, chest, and shoulder & as well strengthen the buttocks and spine. This asana opens the heart and promotes flexibility.
Bhujangasana, also known as Cobra Pose, this energizing backbend asana resembles the position of a cobra which has its hood raised.
This asana is best to perform in the morning and also make sure that your stomach and bowels are empty before you jump into this yoga.
Steps for Bhujangasana
- Firstly lie down straight with your belly facing the ground, ensuring that your legs are well stretched.
- Place your hands on the ground under your shoulder and put your palms on the floor.
- Slowly, place all your body weight on the palms, inhale and try to raise your chest and head.
- You must arch your neck backward in order to resemble the cobra, but assure that your shoulders are firm and away from your ears.
- At last, gently bring your hands back to the side; take a deep breath and release.
12. Setu Bandha Sarvangasana/ Bridge Pose
As you practice Setu Bandha Sarvangasana, you will become more alert in mind and body both. Also called Bridge Pose, this backbend posture has lots of benefits, and here we have described easy steps for beginners.
As you perform, Setu Banda Sarvangasana, you will become more energizing, rejuvenating and alert for both body and mind. This restorative blackened asana will keep your spine flexible and will open your chest.
Steps for Setu Bandha Sarvangasana
- Begin the asana by lying straight on your back.
- Fold your knees and put your feet on the ground hip-width apart. Also be sure that your knees and ankles are in a straight line.
- Inhale, and gently lift your hips and back off the ground; slowly roll in the shoulders, making sure that chin touches your chest without bringing the chin down.
- Tighten your buttocks and keep your thighs parallel to each-other and floor.
- Lock the fingers together and push your hands on the ground to raise the torso.
- At last, take a few long breaths while holding the pose for few seconds, and then release.
13. Chaturanga Dandasana/Four-Limbed Staff Pose
Learn Chaturanga Dandasana because it is great for enhancing the body’s core strength & also prepares for inversion and balances. Commonly known as the ‘Four-Limbed Staff Pose’, it is one the most beneficial yoga poses.
The Chaturanga Dandasana, also known as Four-Limbed Staff pose is a Yoga asana, beneficial to the prime support of our body i.e. the spine. Also called Low Plank, in this asana, a straight body is parallel to the ground and is helped by the palms & toes, with elbows at 90-degree angle.
Steps for Chaturanga Dandasana
- To start this asana, get into the Plank Pose, ensuring your body is aligned correctly.
- Stretch out your fingers wide and make them slightly curled to create grip.
- Inhale and spread the heels to the crown of your head.
- Exhale slowly and lower your body into a half push-up, in a way that upper-arms are parallel to the ground.
- Now, slightly touch the side of your ribs with the tips of your elbow, while lowering yourself to uphold a right angle.
- Hold the pose, yet continue stretching from the heel to the crown.
- At last, exhale and release by coming into plank pose.
14. Supta Matsyendrasana
Trying to rinse your internal organ with refreshing recline twist, then ‘Stupa Matsyendrasana’ is the best asana for you. It’s the perfect asanas for a starter to advanced practitioners.
Supta Matsyendrasana or supine spinal twist pose is a starter’s yoga pose and a healing asana that relaxes both the mind and body.
This pose is named after a great mythological character, Matsyendra (Lord of fish). This asana is believed to aid mobility, spinal flexibility, and is more effective for easing stress-related headaches.
Steps for Supta Matsyendrasana
- Lie flat on your mat, with a straight back on the ground.
- Now, fold your knees and place your knee to your chest, allowing your shoulders to rest on the mat.
- Then, while exhaling lift and bring your right knee to the left part of your body.
- Now, inhale and turn your hip and bring it to the left part of your body.
- Look to the right side and hold this pose for like 10 slow breaths.
- Inhale and release the pose onto your back. Repeat the pose with your left leg.
15. Shavasana/Corpse Pose
Although the ‘Corpse’ Pose looks straightforward, there is more to it than just lying on the floor. Mainly because the art of relaxation is a lot harder than it looks!
Shavasana or also known as Corpse pose gets its name derived from Sanskrit word ‘Shava’ which means ‘Corpse’ and ‘Asana’ means ‘pose’.
The restorative asana is a position of relaxation and rest, & is mostly done at the end of a yoga session.
Steps for Shavasana
- Lie down on your back, with your hands resting near you & facing upwards.
- Make yourself relaxed and be sure that your body forms a straight line.
- Close your eyes and put your legs comfortably apart. Also, be sure your legs are relaxed and your toes are facing sidewards.
- Meditate while holding your breath and feeling each sensation in your body. Remember, stay in the present moment.
- Perform this asana for few moments, and then slowly open your eyes as you prepare your body and mind for the day.
16. Uttanasana/Standing Forward Bend
Uttanasana or Standing Forward Bend Pose will gently soothe your mind and alert your hamstring. It also brings flexibility and reduces anxiety.
Uttanasana or Intense Forward-Bending Pose or Standing Forward Bend is a forward bend stretch of an entire back body.
This calming posture will wake up your hamstrings, activates the inner legs and soothe your body. In this asana, the body is below our heart, which allows head blood circulation instead of feet.
Steps for Uttanasana
- Stand in the mountain pose, place your hands on the hips and take a long deep breath.
- While exhaling bend your knees forward and try to counter-balance your body weight.
- For that move, your tailbone & hips slightly backward as rest of your body moves forward.
- Put your hands on the floor near your feet so that they are parallel to each other.
- Now, bring your torso forward as you stretch and lift the tailbone.
- Hold the pose for few seconds and slowly stand up.
17. Ardha Chandrasana/Half Moon Pose
Say hello to ankle and leg strengthening & balancing posture i.e. Ardha Chandrasana or Half Moon Pose. Half Moon pose is very efficient balancing asana that can ease different physical abilities.
From balancing and standing on one leg to maintaining the spine strength as you seek stability, there’s lot more going on in Ardha Chandrasana.
And once you find balance in this asana, extend and stretch out in all directions to firm up your core, hips, and legs.
Steps for Ardha Chandrasana
- Begin the asana with a standing position and then place your right foot back so that you’re at a low lunge with your other leg.
- From here, put your right hand on right hip and try to lift your right foot and extend your right leg out while balancing with the left leg with your left hand on the floor.
- Now, try to bear the body’s weight on the standing leg and you can also press your lower hand slightly to the ground to maintain the balance.
- Practice the asana for five slow, deep breaths.
- Now, slowly come back to the standing position and repeat the same steps for another side.
18. Natarajasana/Dancer Pose
Natarajasana works great for maintaining lower body strength and balance. Here is our ultimate guide to Natarajasana or Dancer Pose’s practice tips, tricks and pose variation.
Like many others on the list, Natarajasana or Dancer Pose also requires flexibility and strength. Focus on balancing the lower half of the position through one standing leg, while stretching the upper part of the body through the chest, hamstring, back, and quadriceps.
Steps for Natarajasana/Dancer Pose
- Start the asana with mountain pose.
- Inhale, and raise your left leg, in a way that the heel is put towards your left buttocks & knees are bent.
- Put your whole body weight on your right foot. Then, push your right thigh into the hip joint, and slowly pull your kneecap up that your standing leg is firm & straight.
- Begin to raise your left leg up, away from the ground and your torso. Then stretch the left thigh back and right arm forward, so that it is parallel to the ground.
- Keep this pose for nearly 15 to 30 seconds. Slowly release, and continue on the other side.
19. Salamba Sarvangasana/Shoulderstand
Salamba Sarvangasana is known as the ‘queen’ or ‘mother’ among all the asanas. A very important aspect of shoulderstand is learning to balance your shoulders, legs, and torso.
A beginner-friendly inversion, Salamba Sarvangasana will make you conquer your fear and discover how to understand gravity.
Numerous variation of the shoulderstand is performed; the most common to be practiced is Salamba Sarvangasana.
Steps for Salamba Sarvangasana
- Get on your back and keep your legs together & arms by your side.
- With one swift movement, raise your back, legs, and buttocks, so that your lower body is supported by your elbows. Use both hands to support your back.
- After settling in the pose, keep your elbows close to each other and lengthens your legs and spine. Disclaimer: Don’t use your neck or head to support your body weight.
- Tighten your legs and arch your toes out. Try to keep the position for nearly 30 to 60 seconds and inhale/exhale while doing it.
- To release, lower your legs, and place your hands on the ground. Then, lie down and relax.
20. Halasana/Plow Pose
Generally performed before or after Shoulderstand, Halasana rejuvenates the nervous systems & improves sleeping disorder. Let’s catch up with all of its benefits!
And to the end- our final position is Halasana or Plow Pose. It is amongst my favorite asanas to help cool down and feel relaxed after an energetic yoga practice.
Following the earlier posture i.e. shoulderstand, Plow Pose is normally performed at the end of yoga.
Steps for Halasana
- Lie straight on your back, and place your palms beside you.
- Try inhaling to activate your core, then raise your leg off the ground until they form a right angle.
- Support your lower back and hips with your hands while lifting them off the ground.
- Continue raising your hips & place your feet straight above your head. Press your toes tightly into the floor and vigorously press into your heels.
- Also, create enough space between your chest and chin.
- To release, slowly put your hands on your back and with control bring your legs down.