All Asanas — Complete Reference
A practical guide to common yoga postures: steps, concise benefits, and practice advice.
Overview
Below are many widely practiced asanas across Hatha, Vinyasa and classical yoga. Each card contains a short “How to” and quick benefits. Replace the placeholder images (img/asana-01.png … img/asana-24.png) with your own images to match your site.
1. Tadasana (Mountain Pose)
How to: Stand tall with feet together, weight evenly distributed. Lengthen spine, relax shoulders, gaze forward.
- Benefits: Improves posture, balance and body awareness.
2. Vrikshasana (Tree Pose)
How to: Shift weight to one foot, place sole on inner thigh/calf, hands in prayer or overhead.
- Benefits: Enhances balance, strengthens legs and core, improves concentration.
3. Trikonasana (Triangle Pose)
How to: Step wide, extend arms, hinge at hip and reach toward shin/ankle, open chest to side.
- Benefits: Stretches hamstrings and hips, opens chest and improves spinal mobility.
4. Virabhadrasana I (Warrior I)
How to: Lunge forward, back foot angled, square hips forward, arms raised overhead.
- Benefits: Builds leg strength, opens chest, improves focus.
5. Virabhadrasana II (Warrior II)
How to: From lunge, open hips and arms wide, gaze over front hand.
- Benefits: Strengthens legs and hips, increases stamina and balance.
6. Virabhadrasana III (Warrior III)
How to: Shift weight forward to front foot, lift back leg horizontal, torso long and parallel to ground.
- Benefits: Improves balance, strengthens the posterior chain and core.
7. Utkatasana (Chair Pose)
How to: Feet hip-width, sit back as if on a chair, knees bent, arms raised.
- Benefits: Strengthens thighs, glutes, core and improves endurance.
8. Adho Mukha Svanasana (Downward Dog)
How to: From hands & knees, lift hips to form an inverted V, press heels toward mat.
- Benefits: Stretches hamstrings, calves, shoulders; energizes and decompresses spine.
9. Bhujangasana (Cobra Pose)
How to: Lying on belly, hands by ribs, inhale and lift chest while keeping pelvis grounded.
- Benefits: Strengthens the spine, opens chest and improves posture.
10. Salabhasana (Locust Pose)
How to: Lie on belly, lift chest and legs off the floor engaging back muscles.
- Benefits: Strengthens lower back, glutes and improves posture.
11. Dhanurasana (Bow Pose)
How to: Lying on belly bend knees, reach back and hold ankles, lift chest and thighs.
- Benefits: Deep backbend that stimulates abdominal organs and improves spinal flexibility.
12. Paschimottanasana (Seated Forward Bend)
How to: Sit tall, fold forward from hips reaching toward feet, keep spine long.
- Benefits: Stretches hamstrings and spine; calms the mind.
13. Janu Sirsasana (Head-to-Knee Forward Bend)
How to: One leg extended, other foot against inner thigh; fold over extended leg.
- Benefits: Opens hamstrings and hips; soothes the nervous system.
14. Balasana (Child's Pose)
How to: Kneel, sit back on heels and fold forward resting forehead on mat and arms by sides or extended.
- Benefits: Restorative pose that calms the mind and gently stretches the back.
15. Setu Bandha Sarvangasana (Bridge Pose)
How to: Lie on back, bend knees, press feet to lift hips, interlace hands under the back if comfortable.
- Benefits: Strengthens glutes, opens chest and stretches the spine.
16. Salamba Sarvangasana (Shoulderstand)
How to: From supine, lift legs and hips, support lower back with hands; keep neck neutral.
- Benefits: Stimulates thyroid, calms mind — practice with caution and preparation.
17. Halasana (Plow Pose)
How to: From shoulderstand lower legs over head toward the mat; support lower back if needed.
- Benefits: Deep spinal stretch and calming; avoid if neck issues present.
18. Matsyasana (Fish Pose)
How to: Lie back, arch upper back placing crown of head lightly on mat while lifting chest.
- Benefits: Opens chest and throat; counterpose to forward folds.
19. Padmasana (Lotus Pose)
How to: Cross legs placing each foot on opposite thigh, lengthen spine and relax shoulders.
- Benefits: Great for meditation; increases hip flexibility over time.
20. Ardha Matsyendrasana (Seated Spinal Twist)
How to: Sit, bend one knee, twist torso toward bent knee using opposite elbow to deepen rotation.
- Benefits: Increases spinal mobility and aids digestion.
21. Natarajasana (Dancer Pose)
How to: Stand on one leg, grab foot of other leg behind you and lift while opening chest.
- Benefits: Improves balance, back flexibility and concentration.
22. Anjaneyasana (Low Lunge)
How to: From lunge, lower back knee, lift chest and arms; sink into front hip.
- Benefits: Opens hip flexors, strengthens legs and improves balance.
23. Marjaryasana & Bitilasana (Cat–Cow)
How to: On hands & knees alternate arching (cow) and rounding (cat) the spine in breath-synced flow.
- Benefits: Mobilizes spine, warms body and relieves back tension.
24. Savasana (Corpse Pose)
How to: Lie flat on back, let limbs relax, soften eyes and focus on breath for several minutes.
- Benefits: Integrates practice, reduces stress and restores the nervous system.
Practice Advice
- Warm up with gentle joint movements and Cat–Cow before deeper asanas.
- Progress gradually—work with props (blocks, straps) to protect joints and maintain alignment.
- Combine standing, backbends, forward folds and twists for balanced practice.
- Finish with Savasana for 3–10 minutes to integrate benefits.
Safety & Contraindications
- Always respect pain—sharp or shooting pain means stop immediately.
- Modify or avoid inversions (Shoulderstand, Headstand) if you have high blood pressure, glaucoma, neck or heart issues unless trained and cleared by a teacher/doctor.
- During pregnancy avoid deep twists, strong compressions of abdomen and certain backbends; use modifications.
- If recovering from injuries or surgery, consult a qualified teacher or healthcare provider before attempting asanas.