32 Basic Yoga Postures
Benefits: Supports posture, balance, and body awareness. Safety: Stand tall without locking the knees.
Tadasana / Mountain Pose
Standing | Beginner
Benefits: Builds balance and focus. Safety: Use wall support if needed.
Vrikshasana / Tree Pose
Standing | Beginner
Benefits: Strengthens legs and improves steadiness. Safety: Avoid deep bending if knees are sensitive.
Utkatasana / Chair Pose
Standing | Beginner
Benefits: Encourages side-body length and stability. Safety: Do not collapse into the lower back.
Trikonasana / Triangle Pose
Standing | Beginner
Benefits: Builds leg strength and grounded focus. Safety: Keep stance comfortable.
Virabhadrasana I / Warrior I
Standing | Beginner
Benefits: Supports stamina, hip mobility, and alignment. Safety: Avoid forcing the front knee.
Virabhadrasana II / Warrior II
Standing | Beginner
Benefits: Improves lateral stretch and leg engagement. Safety: Use forearm support if needed.
Parsvakonasana / Side Angle Pose
Standing | Intermediate
Benefits: Gently stretches the back body. Safety: Bend knees to protect the back.
Padahastasana / Hand to Foot Pose
Forward Bend | Beginner
Benefits: Builds seated posture and spinal awareness. Safety: Sit on support if hips are tight.
Dandasana / Staff Pose
Seated | Beginner
Benefits: Supports breath practice and meditation. Safety: Use a cushion for comfort.
Sukhasana / Easy Pose
Seated | Beginner
Benefits: Encourages upright sitting after practice. Safety: Avoid if knees or ankles hurt.
Vajrasana / Thunderbolt Pose
Seated | Beginner
Benefits: Opens hips gently. Safety: Do not press knees down forcefully.
Baddha Konasana / Bound Angle Pose
Seated | Beginner
Benefits: Lengthens the back body with patience. Safety: Avoid rounding aggressively.
Paschimottanasana / Seated Forward Bend
Forward Bend | Intermediate
Benefits: Supports hamstring and side-body stretch. Safety: Keep the stretch mild.
Janu Sirsasana / Head to Knee Pose
Forward Bend | Beginner
Benefits: Improves spinal awareness. Safety: Move slowly with breath.
Marjaryasana / Cat Pose
Spinal Mobility | Beginner
Benefits: Encourages gentle chest opening. Safety: Avoid compressing the neck.
Bitilasana / Cow Pose
Spinal Mobility | Beginner
Benefits: Strengthens the back and opens the chest. Safety: Keep elbows soft; avoid strain.
Bhujangasana / Cobra Pose
Backbend | Beginner
Benefits: Supports posterior chain strength. Safety: Avoid if lower back is painful.
Shalabhasana / Locust Pose
Backbend | Intermediate
Benefits: Builds back strength and front-body opening. Safety: Skip during abdominal discomfort.
Dhanurasana / Bow Pose
Backbend | Intermediate
Benefits: Strengthens hips and supports chest opening. Safety: Keep neck neutral.
Setu Bandhasana / Bridge Pose
Backbend | Beginner
Benefits: Encourages rest and breath awareness. Safety: Use support under knees or chest.
Balasana / Child's Pose
Rest | Beginner
Benefits: Builds shoulder and leg strength. Safety: Bend knees if hamstrings are tight.
Adho Mukha Svanasana / Downward-Facing Dog
Inversion | Beginner
Benefits: Strengthens core and shoulders. Safety: Lower knees if needed.
Phalakasana / Plank Pose
Strength | Intermediate
Benefits: Builds upper-body control. Safety: Avoid collapsing shoulders.
Chaturanga Dandasana / Four-Limbed Staff
Strength | Intermediate
Benefits: Supports core strength and balance. Safety: Keep spine lifted; bend knees.
Navasana / Boat Pose
Core | Intermediate
Benefits: Encourages gentle spinal rotation. Safety: Twist softly; avoid forcing.
Ardha Matsyendrasana / Half Spinal Twist
Twist | Beginner
Benefits: Gently releases the lower back. Safety: Avoid compressing the abdomen.
Pavanamuktasana / Wind-Relieving Pose
Restorative | Beginner
Benefits: Supports hip and ankle mobility. Safety: Use support under heels.
Malasana / Garland Pose
Squat | Intermediate
Benefits: Opens the chest and front body. Safety: Support lower back; avoid neck strain.
Ustrasana / Camel Pose
Backbend | Intermediate
Benefits: Traditional inversion practice. Safety: Learn only with qualified guidance; avoid neck pressure.
Sarvangasana / Shoulder Stand
Inversion | Advanced
Benefits: Traditional deep forward fold inversion. Safety: Avoid with neck, back, or blood pressure concerns.
Halasana / Plough Pose
Inversion | Advanced
Benefits: Supports relaxation and integration. Safety: Use warmth and support for comfort.
Savasana / Corpse Pose
Rest | Beginner