Have you been trying to learn how to do proper yoga poses online while staying at home?

Well, then bookmark this page right now for it has the list of all different types of yoga poses, or asanas, from most popular to weird and crazy, from standard traditional to modern, from most difficult and hard to most gentle and basic yoga poses.

In the following charts you will find yoga poses and sequences explained and segregated according to a person’s fitness or therapeutic goals.

Yoga Positions

Seated Standing Arm Balance
Forward Bend Inversion Supine
Back Bend  Chair (office) yoga

Yogi / Yogini Level

Beginner Intermediate Advanced

Anatomical Focus

The poses listed in the following links are those which focus on these body parts and help make them stronger and more flexible.

Ankles and Feet Belly and Abdomen Brain and Pituitary
Chest, Lungs and Heart Digestive Organs Hamstrings and Thighs
Hands and Wrists Hips and Groin Kidneys and Bladder
Knees and Calves Neck and Spine Reproductive organs
Shoulders and Arms Thyroid Upper and Lower Back

Therapeutic Focus

The yoga poses you get on the following links are strategically focused to provide therapeutic relief in the following conditions. However, one must always take great are in beginning and progressing with yoga when suffering from these conditions.

Anxiety and Depression Asthma Back Pain
Carpal Tunnel Syndrome Flat Feet Flexibility and Fitness
Headache High Blood Pressure Infertility
Insomnia Menopause and Menstruation Neck Pain
Osteoporosis Pregnancy Sciatica
Sinusitis Stress and Fatigue Weight Loss

Contraindications

Asthma Back Injury Carpal Tunnel Syndrome
Diarrhea Headache Heart Problems
High Blood Pressure Insomnia Knee Injury
Low Blood Pressure Menstruation Neck Injury
Old age Pregnancy Shoulder Injury

All Yoga Poses

If you have been wondering just how many yoga poses are there in total, then let us tell you there are plenty.

Each new yoga style or yoga master utilizes his understanding of asanas and alignment to invent a new asana. So, here is a list of most common yoga poses with their Sanskrit names.

On the linked pages you can find the basic pose, it’s various other names, health benefits, step by step instructions, pictures to check your alignment, contraindications, tips for beginners and all kinds of easy and difficult variations related to that posture.

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
Akarna Dhanurasana thumbnail
Bharadvaja’s Twist (Bharadvajasana)

  • Level: Intermediate
  • Tones waist and improves BMR
  • Relaxes spine and neck
  • Opens chest cavity for Pranayama
bharadvajasana thumbnail
Bridge Pose (Setu Bandhasana)

  • Level: Intermediate
  • Strengthens neck and shoulders
  • Massages abdominal organs and kidneys
  • Tones lower back and calves
Bridge Pose (Setu Bandha Sarvangasana) thumbnail
Big Toe Pose (Padangusthasana)

  • Level: Intermediate
  • Ideal for women who are trying to get pregnant
  • Improves digestion
  • Relieves headache
Big Toe Pose (Padangusthasana) thumbnail
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
Cobbler's Pose thumbnail
Bound Angle Headstand Pose (Baddha Kona Sirsasana)

  • Level: Advanced
  • Relieves from depression, stress and anxiety
  • Strengthens arms, wrists and shoulders
  • Improves flexibility and balance
Bound Angle Headstand Pose thumbnail
Bow Pose (Dhanurasana)

  • Level: Intermediate
  • Tones lower back, thighs and buttocks
  • Stretches quads, ankles and forearms
  • Opens chest cavity and strengthens lungs
Bow-pose-Dhanurasana  thumbnail
Bridge Pose on Elbows (Dvapada Dhanurasana)

  • Level: Intermediate
  • Beneficial in stress, depression and anxiety
  • Improves neck and spine health
  • Enhances memory and focus
Bridge Pose on Elbows thumbnail
Camel Pose (Ustrasana)

  • Level: Intermediate
  • Strengthens knees and back
  • Enhances balance and flexibility
  • Improves concentration
camel pose - thumbnail
Cat Pose (Bidalasana / Marjaryasana)

  • Level: Beginner
  • Relaxes back and tones abdomen
  • Aids in weight loss
  • Rejuvenates body and mind
cat pose thumbnail
Chair Pose (Utkatasana)

  • Level: Beginner
  • Improves posture and balance
  • Tones abdomen and thighs
  • Great for athletes and runners
chair pose - thumbnail
Child Pose (Balasana)

  • Level: Beginner
  • Great for stress, depression, and anxiety
  • Relaxes upper back, neck and arms
  • Helps sleep better at night
Child's pose thumbnail
Cobra Pose (Bhujangasana)

  • Level: Intermediate
  • Improves focus and retention
  • Enhances cardiovascular capacity
  • Tones abdomen and lower back
Cobra Pose thumbnail
Compass Pose (Parivrtta Surya Yantrasana)

  • Level: Advanced
  • Improves digestion
  • Provides relief in respiratory disorders
  • Develops patience
Compass Pose thumbnail
Corpse Pose (Savasana)

  • Level: Beginner
  • Ideal pose for Yoga Nidra and abdominal breathing
  • Helps rejuvenate mentally and physically
  • Best restorative/follow up pose
corpse-pose thumbnail
Cow Face Pose (Gomukhasana)

  • Level: Intermediate
  • Improves back flexibility and stretches shoulders
  • Enhances lung capacity
  • Opens up hips and corrects seated posture
Cow's-face-pose thumbnail
Cow Pose (Bitilasana / Goasana)

  • Level: Beginner
  • Great restorative pose for lower back stiffness
  • Strengthens arms and knees
  • Good for students looking to enhance focus
Cow Pose (Bitilasana) thumbnail
Crane / Crow Pose (Bakasana / Kakasana)

  • Level: Intermediate
  • Enhances arm and shoulders strength
  • Great for spine and neck
  • Improves digestion and balances hormones
Crane Pose (Bakasana) thumbnail
Crocodile Pose (Makarasana)

  • Level: Beginner
  • Greatly centers anxious and depressed mind
  • Restores energy and rejuvenates physically
  • Good for flat feet
crocodile-pose-makarasana thumbnail
Dolphin Pose

  • Level: Intermediate
  • Brings relief to asthma patients
  • Stress-reliever
  • Prevents osteoporosis
dolphin pose thumbnail
Dove Pose (Vajra Kapotasana)

  • Level: Advanced
  • Increases blood circulation in spine and head
  • Strengthens shoulders and knees
  • Stretches quadriceps and chest muscles
Vajra Kapotasana thumbnail
Downward Facing Dog Pose (Adho Mukha Svanasana)

  • Level: Beginner
  • Enhances hamstring flexibility and hip flexion
  • Stretches Achilles’ tendons
  • Strengthens wrists, ankles, toes and back
Downward-Facing Dog Pose (Adho Mukha Svanasana) thumbnail
Eagle Pose (Garudasana)

  • Level: Intermediate
  • Great for balance
  • Good for respiratory problems
  • Tones calves, thighs and arms
eagle pose - thumbnail
Easy Pose (Sukhasana)

  • Level: Beginner
  • Stretches and tones inner thighs and ankles
  • Improves posture and ideal for Pranayama
  • Good for flat feet
Sukhasana (Easy Pose) thumbnail
Elimination / Garland Pose (Malasana)

  • Level: Intermediate
  • Massages abdominal organs and improves digestion
  • Tones calves and hips
  • Strengthens ankles and improves balance
Garland Pose (Malasana) thumbnail
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 Hand to Big Toe Pose thumbnail
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
Extended Puppy Pose (Uttana Shishosana)
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
Utthita Parsvakonasana (Extended Side Angle Pose) thumbnail
Feathered Peacock Pose (Pinch Mayurasana)

  • Level: Advanced
  • Strengthens arms, shoulders and chest
  • Tones back and buttocks
  • Great for anxiety and stress
Pinch Mayurasana thumbnail
Fire Log Pose (Agni Stambhasana)

  • Level: Beginner
  • Corrects seated posture
  • Good pose to practice abdominal breathing
  • Strengthens toes and feet
Fire Log Pose (Agnistambhasana) thumbnail
Firefly Pose (Tittibhasana)

  • Level: Advanced
  • Improves wrist strength and hand grip
  • Tones back of thighs and abdomen
  • Enhances balance and focus
Firefly Pose thumbnail
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
Matsyendra Virasana thumbnail
Fish Pose (Matsyasana)

  • Level: Beginner
  • Stimulates abdominal and reproductive organs
  • Enhances lung capacity
  • Stretches thighs, knee and abdomen
Matsyasana thumbnail
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
Chaturanga Dandasana thumbnail
Frog Pose (Bhekasana / Mandukasana)

  • Level: Beginner
  • Improves reproductive health
  • Relieves from back pain and digestive issues
  • Strengthens arms and knees
Frog pose thumbnail
Full Boat Pose (Navasana)

  • Level: Intermediate
  • Helps get rid of belly fat
  • Improves digestion
  • Tones back, thighs, and arms
Boat-Pose  thumbnail
Full Pigeon Pose (Purna Kapotasana)

  • Level: Intermediate
  • Deep stretches abdomen
  • Beneficial in thyroid disorders
  • Tones hips, calves and arms
Purna Kapotasana thumbnail
Gate Pose (Parighasana)

  • Level: Intermediate
  • Strengthens knees and toes
  • Deep stretches abdomen and thighs
  • Balances metabolism and aids in fat loss
GATE POSE (Parighasana) thumbnail
Half Boat Pose (Ardha Navasana)

  • Level: Beginner
  • Strengthens knees and arms
  • Improves balance and focus
  • Tones abdominal muscles
half Boat pose  thumbnail
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
Ardha Baddha Padmottanasana thumbnail
Half Bow Pose (Ardha Dhanurasana)

  • Level: Intermediate
  • Improves balance and limb strength
  • Increases joint health
  • Deep stretches abdomen and thighs
Half Bow Pose thumbnail
Half Frog Pose (Ardha Bhekasana)

  • Level: Beginner
  • Stretches abdomen and quadriceps
  • Strengthens arms and shoulders
  • Provides relief in back pain
Half Frog Pose - thumbnail
Half Lord of Fishes Pose (Ardha Matsyendrasana)

  • Level: Intermediate
  • Beneficial in weight loss and asthma
  • Improves spine and hip flexibility
  • Massages abdominal organs
Ardha Matsyendrasana (Half Lord of the Fishes Pose) thumbnail
Half Lotus Pose (Ardha Padmasana)

  • Level: Beginner
  • Ideal pose for Pranayama practice
  • Stretches lower back and hips
  • Improves spine health and posture
Half-Lotus-Ardha-Padmasana thumbnail
Half Moon Pose (Ardha Chandrasana)

  • Level: Beginner
  • Aids in fat loss
  • Greatly increases sense of balance and mental focus
  • Stretches thighs and ankles
half moon pose
Half Pigeon Pose (Ardha Kapotasana)

  • Level: Beginner
  • Stretches groin and thighs
  • Tones lower back
  • Great for posture correction
Half pigeon pose - thumbnail
Half Wheel Pose (Ardha Chakrasana)

  • Level: Advanced
  • Strengthens and tones chest muscles
  • Enhances sense of balance
  • Increases ankle and back strength
Ardha Chakrasana thumbnail
Headstand (Sirsasana)

  • Level: Advanced
  • Improves balance and focus
  • Strengthens upper body
  • Avoid if you have neck injury or migraine
head stand - thumbnail
Happy Baby Pose (Ananda Balasana)

  • Level: Beginner
  • Induces feelings of relaxation and happiness
  • Rejuvenates back, arms and hips
  • Strengthens digestive system
Happy-Baby-Pose thumbnail
Hare / Rabbit Pose (Shashankasana)

  • Level: Intermediate
  • Beneficial in urinary and reproductive disorders
  • Deep stretches shoulders, arms and wrists
  • Strengthens knees
Rabbit Pose thumbnail
Head to Knee Pose (Janu Sirsasana)

  • Level: Intermediate
  • Great stretch for hamstrings and calves
  • Increases metabolism
  • Strengthens back and shoulders
Head to Knee Pose thumbnail
Heron Pose (Krounchasana)

  • Level: Intermediate
  • Improves posture and balance
  • Deeply stretches thighs and calves
  • Good for spine health and memory
Heron Pose thumbnail
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
pyramid pose - thumbnail
Knee to Ear Pose (Karnapidasana)

  • Level: Advanced
  • Improves balance
  • Strengthens shoulders and knees
  • Stretches back and feet
Karnapidasana thumbnail
Knee-Chest-Chin Pose (Ashtanga Namaskara)

  • Level: Intermediate
  • Beneficial in back pain
  • Strengthens whole body
  • Stimulates abdominal and reproductive organs
Ashtanga Namaskara thumbnail
Knees to chest pose (Apanasana)

  • Level: Beginner
  • Improves digestion and metabolism
  • Relaxes back and neck
  • Stretches shoulders and arms
Wind-Expelling-Pose-Apanasana thumbnail
Legs Up The Wall Pose (Viparita Karani)

  • Level: Beginner
  • Restores energy levels
  • Good for spine health and neck
  • Beneficial in urinary disorders
Viparita Karani thumbnail
Lion Pose (Simha Vajrasana)

  • Level: Beginner
  • Provides relief in reproductive health issues
  • Good for back pain
  • Strengthens arms and back
Simha Vajrasana thumbnail
Lizard Pose (Uttana Pristhasana)

  • Level: Intermediate
  • Stretches shoulders, hips and groin
  • Shapes thighs and calves
  • Good for flat feet and sciatica
Lizard Pose thumbnail
Locust Pose (Salambhasana)

  • Level: Beginner
  • Tones hips, thighs, and upper back
  • Strengthens shoulders
  • Stretches quadriceps and feet
locust thumbnail
Lord of Dancers Pose (Natarajasana)

  • Level: Advanced
  • Great hip opener and balance enhancer
  • Improves mental focus and back flexibility
  • Sculpts arms and calves
Natarajasana (Dancer Pose) thumbnail
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 (Matsyendrasana) thumbnail
Lord of Fishes Pose II (Padma Matsyendrasana)

  • Level: Beginner
  • Stretches shoulders, abs and hamstrings
  • Tones back and hips
  • Aids in weight loss
Padma Matsyendrasana thumbnail
Lotus in Shoulder Stand Pose (Padma Sarvangasana)

  • Level: Advanced
  • Strengthens shoulders and arms
  • Corrects posture
  • Improves memory and focus
Upward Lotus in Shoulder Stand Pose (Urdhva Padmasana) thumbnail
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
Padmasana thumbnail
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
Lunge Yoga Pose thumbnail
Marichi’s Pose (Marichyasana)

  • Level: Intermediate
  • Stretches back, hips and hamstrings
  • Good for flat feet and digestive problems
  • Relaxes shoulders and arms
marichis-pose thumbnail
Monkey Pose (Hanumanasana / Anjaneyasana)

  • Level: Intermediate
  • Deep stretches hips and groin
  • Improves concentration and fact retention
  • Great for stretching chest, feet and ankles
Monkey Pose (Hanumanasana -Anjaneyasana) thumbnail
Mountain Pose (Tadasana)

  • Level: Beginner
  • Helps gain initial sense of balance
  • Opens up chest cavity for breathing exercises
  • Stimulates thyroid and helps increase height
Tadasana (Mountain Pose) thumbnail
Noose Pose (Pasasana)

  • Level: Intermediate
  • Improves seated balance and posture
  • Strengthens knees and ankles
  • Enhances focus and flexibility
noose pose thumbnail
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
Eka Pada Setuasana thumbnail
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
Eka Pada Svanasana thumbnail
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 Wheel Pose (Eka Pada Chakrasana) thumbnail
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
eka_pada_sirshasana thumbnail
Peacock Pose (Mayurasana)

  • Level: Advanced
  • Good for working on focus
  • Strengthens and tones arms and upper back
  • Tones lower body and back
peacock pose - thumbnail
Plow Pose (Halasana)

  • Level: Intermediate
  • Deep stretches back
  • Strengthens shoulders and neck
  • Tones abdomen and helps get relief from obesity
Plow Pose (Halasana) thumbnail
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 I thumbnail
Pose Dedicated to the Sage Koundinya II (Eka Pada Koundinyanasana II)

  • Level: Advanced
  • Corrects body alignment
  • Tones whole body
  • Strengthens arms and wrists
Pose Dedicated to the Sage Koundinya II thumbnail
Reclined Hero Pose (Supta Virasana)

  • Level: Intermediate
  • Relieves from lower back issues
  • Stretches abdomen and quadriceps
  • Relaxes mind and helps in fertility
Reclined Hero Pose (Supta Virasana) thumbnail
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
Reclined Thunderbolt Pose (Supta Vajrasana) thumbnail
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
Reclining Bound Angle Pose (Supta Baddha Konasana) thumbnail
Reverse Corpse Pose (Advasana)

  • Level: Beginner
  • Relaxes mind and body
  • Stretches arm pits and abdomen
  • Alternative pose for Yoga Nidra
Reversed-Corpse-Pose-Advasana thumbnail
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
Janu Sirsasana (Revolved Head to Knee Pose) thumbnail
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 abdomen pose thumbnail
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 Extended Side Angle Pose (Parivritta Parsvokonasana) thumbnail
Revolved Triangle Pose (Parivritta Trikonasana)

  • Level: Intermediate
  • Stretches hamstrings and Achilles’ tendon
  • Relaxes back and hips
  • Tones abdomen and shoulders
Revolved Triangle Pose (Parivritta Trikonasana) thumbnail
Royal / King Pigeon Pose (Raja Kapotasana)

  • Level: Advanced
  • Ideal for those ladies who are trying to conceive
  • Improves posture
  • Relieves back pain
king pigeon pose thumbnail
Scale Pose (Tolasana)

  • Level: Intermediate
  • Strengthens arms, shoulders and chest
  • Great for balance enhancement and hand grip
  • Improves concentration
Scale Pose (Tolasana) thumbnail
Scorpion Pose (Vrschikasana)

  • Level: Intermediate
  • Strengthens arms and shoulders
  • Great for flexibility and back pain
  • Improves mental focus
Scorpion Pose - thumbnail
Seated Forward Bend Pose (Paschimottanasana)

  • Level: Beginner
  • Stretches legs and back
  • Stimulates abdominal organs
  • Relaxes mind
Seated Forward Bend Pose (Paschimottanasana) thumbnail
Side Crane Pose (Parsva Bakasana)

  • Level: Intermediate
  • Strengthens arms, shoulders and wrists
  • Tones back and abdomen
  • Improves focus and balance
Side Crane Pose (Parsva Bakasana) thumbnail
Sphinx Pose

  • Level: Beginner
  • Strengthens arms and shoulders
  • Tones lower back and hips
  • Good for digestive issues
Sphinx Pose thumbnail
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
Staff Pose (Dandasana) thumbnail
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
Uttanasana (Standing Forward Bend) thumbnail
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
Half Forward Bend Pose (Ardha Uttanasana) thumbnail
Standing Spinal Twist Pose (Katichakrasana)

  • Level: Beginner
  • Stretches and relaxes abdomen
  • Strengthens spine and makes it flexible
  • Relieves of stress and anxiety
Standing Spinal Twist Pose (Katichakrasana) thumbnail
Superman / Inverted Locust pose (Viparita Shalabhasana)

  • Level: Beginner
  • Stretches arms and thighs
  • Strengthens core and back
  • Improves balance and focus
Superman pose thumbnail
Threading the Needle (Parsva Balasana)

  • Level: Beginner
  • Great for mental and physical rejuvenation
  • Stretches feet and shoulders
  • Good for reproductive disorders
thread-the-needle-pose-parsva-balasana thumbnail
Thunderbolt Pose (Vajrasana)

  • Level: Beginner
  • Aids in improving urinary and digestive functions
  • Corrects body posture and stretches quads
  • Great pose for practicing Pranayama
Thunderbolt-Pose
Tortoise Pose (Kurmasana)

  • Level: Intermediate
  • Deeply stretches back and hips
  • Stimulates heart and lungs
  • Strengthens shoulders and lower back
Tortoise Pose (Kurmasana) thumbnail
Tree Pose (Vrksasana)

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

  • Level: Intermediate
  • Stretches inner thighs and groin
  • Tones waist and aids in fat loss
  • Helps with balance issues
Triangle Pose - thumbnail
Unsupported Shoulder Stand (Niralamba Sarvangasana)

  • Level: Advanced
  • Strengthens shoulders and neck
  • Improves balance and mental focus
  • Provides relief in stress and anxiety
Unsupported Shoulder Stand (Niralamba Sarvangasana) thumbnail
Upward Extended Feet Pose (Urdhva Prasarita Padasana)

  • Level: Beginner
  • Tones legs and feet
  • Shapes abdomen and stimulates the organs
  • Helpful in hormonal imbalances
urdhva-prasarita-padasana thumbnail
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 Forward Bend Pose (Urdhva Mukha Paschimottanasana) thumbnail
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 Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana) thumbnail
Upward Plank Pose (Purvottanasana)

  • Level: Intermediate
  • Strengthens arms and chest muscles
  • Stretches ankles and knees
  • Tones lower back
upward Plank pose thumbnail
Upward Salute / Upward Tree pose (Urdhva Hastasana)

  • Level: Beginner
  • Stimulates abdominal organs
  • Stretches arms and upper back
  • Improves posture
Urdhva-Vrksasana thumbnail
Upward-Facing Dog (Adho Mukha Svanasana)

  • Level: Intermediate
  • Helpful in thyroid issues
  • Tones back, thighs and calves
  • Strengthens shoulders and arms
Upward-Facing Dog (Adho Mukha Svanasana) thumbnail
Warrior I Pose (Virabhadrasana I)

  • Level: Beginner
  • Shapes calves and hips
  • Strengthens and stretches ankles and thighs
  • Relaxes arms and back
Warrior I (Virabhadrasana I) thumbnail
Warrior II Pose (Virabhadrasana II)

  • Level: Beginner
  • Strengthens and stretches ankles, calves and thighs
  • Improves focus and memory
  • Opens hips and stimulates reproductive organs
Warrior-2-Pose thumbnail
Warrior III Pose (Virabhadrasana III)

  • Level: Intermediate
  • Strengthens and tones the whole body
  • Improves memory
  • Corrects posture and improves balance
warrior III pose thumbnail
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
Wheel pose thumbnail
Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana)

  • Level: Intermediate
  • Provides relief from stress and obesity
  • Strengthens ankles and wrists
  • Enhances memory and flexibility
Prasarita Padottanasana (Wide-Legged Forward Bend) thumbnail
Wind Releasing Pose (Pavanamuktasana)

  • Level: Beginner
  • Stimulates digestive system
  • Help get rid of constipation and flatulence
  • Rejuvenates body and mind
Wind Releasing Pose (Pavanamuktasana) thumbnail

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  1. hi dear…….hope u r doing exceedingly well….gud article……but have some elaborateness,i’m adcanced yogi and fitness freak……..very gud info…

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