Beginner Poses
1. Tadasana (Mountain Pose)
Tada (ताड़ा) - Mountain
Asana (आसन) - Pose
Steps:
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Stand tall with your feet together or slightly apart.
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Spread your weight evenly across both feet, grounding through all corners of your feet.
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Engage your thighs and gently lift your kneecaps.
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Lengthen your spine, lift your chest, and roll your shoulders back and down.
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Let your arms hang naturally by your sides, palms facing in or forward.
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Breathe deeply, keeping your gaze straight ahead.
Tips:
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Focus on feeling rooted through your feet while stretching upward through your spine.
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Engage your core lightly to support your back.
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Use this pose to find stability and alignment before moving into other standing poses.
Benefits
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Improves posture and spinal alignment
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Strengthens legs, core, and ankles
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Enhances focus and balance
2. Vrikshasana (Tree Pose)
Vriksha (वृक्ष) - Tree
Asana (आसन) - Pose
Steps:
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Begin in Tadasana, shift your weight onto your left foot.
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Place your right foot on your inner left thigh or calf (avoid the knee).
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Press your foot firmly while keeping hips square.
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Bring your hands together in prayer at your chest or extend them overhead.
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Focus on a fixed point in front of you and hold for 20–30 seconds.
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Switch sides.
Tips:
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Engage your core to maintain balance.
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Keep your standing leg strong and slightly bent, not locked.
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If you wobble, lightly touch a wall or chair for support.
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Breathe slowly and evenly to improve concentration and steadiness.
Benefits
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Improves balance and stability
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Strengthens legs, ankles, and core
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Calms the mind and improves concentration
3. Balasana (Child’s Pose)
Bala (बाल) - Child
Asana (आसन) - Pose
Steps:
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Kneel on the floor with knees together or slightly apart.
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Sit back onto your heels and fold forward, resting your torso on your thighs.
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Extend your arms forward with palms down, or alongside your body with palms up.
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Rest your forehead on the mat.
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Close your eyes and breathe deeply, relaxing your shoulders and back.
Tips:
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Use a folded blanket or pillow under your forehead if it doesn’t reach the floor.
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Spread knees wider if your stomach feels compressed.
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Exhale fully to release tension in your back, neck, and hips.
Benefits
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Stretches the back, hips, and thighs
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Relieves tension and stress
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Encourages deep relaxation and calmness
4. Bhujangasana (Cobra Pose)
Bhujanga (भुजंग) - Serpent or snake
Asana (आसन) - Pose
Steps:
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Lie on your stomach with legs extended and tops of feet pressing into the mat.
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Place palms under your shoulders, elbows close to your body.
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Inhale, gently lift your chest off the floor, keeping your lower ribs on the mat.
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Keep shoulders away from your ears, chest open, and gaze forward.
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Hold for 15–30 seconds, then exhale and slowly lower down.
Tips:
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Avoid using your arms to push too hard; lift with your back muscles.
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Keep elbows slightly bent to prevent hyperextension.
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Press tops of feet and thighs into the floor to stabilize the lower body.
Benefits
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Strengthens the spine and back muscles
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Opens the chest and shoulders
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Stimulates digestion and improves flexibility of the spine
5. Setu Bandhasana (Bridge Pose)
Setu (सेतु) - Bridge
Bandha (बन्ध) - Lock, Bind or Tie
Asana (आसन) - Pose
Steps:
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Lie on your back with knees bent, feet hip-width apart, and arms by your sides.
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Inhale, press your feet and arms into the floor, and lift your hips toward the ceiling.
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Keep knees over ankles, thighs engaged, and chest lifted.
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Optionally clasp hands under your back for extra support.
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Hold for 20–30 seconds, then exhale and slowly lower down.
Tips:
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Avoid squeezing your knees together; keep them aligned with your hips.
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Press evenly through both feet to avoid strain on the lower back.
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Engage your glutes and core for stability.
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Use a block under your sacrum if holding the pose for a restorative practice.
Benefits
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Strengthens glutes, lower back, and legs
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Opens the chest and improves lung capacity
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Relieves tension in the spine and promotes relaxation
Intermediate Poses
6. Virabhadrasana II (Warrior II Pose)
Vira (वीर) - Warrior, hero
Bhadra (भद्र) - Auspicious, good, friend (referring to the fierce warrior persona)
Asana (आसन) - Pose
Steps:
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Stand with feet wide apart (3–4 feet).
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Turn your right foot out 90° and your left foot slightly inward.
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Bend your right knee so it is directly above your ankle, forming a right angle.
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Keep your back leg straight and press the outer edge of the back foot firmly into the mat.
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Extend arms parallel to the floor, palms down.
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Turn your gaze over your right hand.
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Hold for 30–60 seconds, then straighten the front leg and switch sides.
Tips:
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Keep shoulders relaxed, chest open, and core engaged.
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Avoid letting the bent knee collapse inward.
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Check that your hips face forward and are level with the floor.
Benefits
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Strengthens legs, hips, and core
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Improves stamina and endurance
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Increases focus, balance, and body awareness
7. Trikonasana (Triangle Pose)
Tri (त्रि) - Three
Kona (कोण) - Angle or corner
Asana (आसन) - Pose
Steps:
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Stand with feet wide apart, arms extended sideways.
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Turn your right foot out 90° and your left foot slightly inward.
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Inhale, reach forward with your right hand, then exhale and lower it to your shin, ankle, or floor.
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Extend your left arm straight up toward the ceiling.
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Keep both legs straight but don’t lock your knees.
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Turn your head to look at the top hand, keeping your chest open.
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Hold 20–30 seconds, then repeat on the other side.
Tips:
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Don’t collapse over the front leg; lengthen both sides of the torso equally.
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Engage your core to support your back.
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Keep your back foot flat and strong for stability.
Benefits
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Stretches legs, hips, spine, and shoulders
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Improves balance and stability
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Stimulates digestion and helps relieve back pain
8. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Ardha (अर्ध) - Half
Matsya (मत्स्य) - Fish
Indra (इन्द्र) - Lord or King
Asana (आसन) - Pose
Steps:
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Sit on the floor with legs extended straight.
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Bend your right knee, placing your right foot on the outside of your left thigh.
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Bend the left knee and bring the left foot near the right hip for stability.
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Place your left elbow on the outside of the right knee and your right hand behind you on the floor.
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Inhale, lengthen your spine; exhale, twist gently to the right.
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Hold 20–30 seconds, then switch sides.
Tips:
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Twist slowly from your torso, not just your shoulders.
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Keep the spine long and chest lifted.
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Sit on a folded blanket if your hips feel tight.
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Avoid forcing the twist; go only as far as comfortable.
Benefits
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Improves spinal flexibility and mobility
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Stimulates digestion and detoxification
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Strengthens core muscles and improves posture
Advanced Poses
9. Bakasana (Crow Pose)
Baka (बक) - Crane
Asana (आसन) - Pose
Steps:
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Squat down with feet hip-width apart, palms flat on the floor, fingers spread wide.
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Bend elbows slightly and place knees on the backs of your upper arms.
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Lean forward slowly, shifting weight onto your hands.
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Lift one foot at a time off the floor before lifting both.
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Keep gaze forward (not down) and balance.
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Hold for 10–20 seconds, then slowly lower down.
Tips:
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Engage your core to prevent tipping forward.
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Keep elbows slightly bent to absorb weight; don’t lock them.
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Press evenly through all parts of your palms.
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Exhale slowly while coming down to maintain control.
Benefits
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Strengthens arms, wrists, and shoulders
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Builds core strength and balance
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Improves focus and mental concentration
10. Salamba Sirsasana (Supported Headstand)
Sa (स) - With
Lamba (लम्ब) - Support/Supported
Sirsa (शीर्ष) - Head
Asana (आसन) - Pose
Steps:
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Interlace your fingers and place forearms on the floor, forming a triangular base.
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Place the crown of your head gently on the mat, cradled by your hands.
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Walk your feet closer to your head and lift hips slowly.
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Lift one leg at a time before straightening both legs upward.
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Keep core and thighs engaged for stability.
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Hold 15–60 seconds, then lower legs slowly with control.
Tips:
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Practice near a wall until you are confident.
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Press forearms firmly into the mat and lift shoulders slightly.
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Avoid sudden movements while lifting or lowering legs.
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Keep gaze forward to maintain balance and prevent tipping.
Benefits
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Improves blood circulation to the brain
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Strengthens shoulders, arms, and core
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Enhances focus, balance, and mental clarity
