Yoga Asanas — Detailed Guide

Below is a curated list of classical asanas with benefits. This is educational content and not a substitute for medical advice.

Tadasana - Mountain Pose

Tadasana

Also known as: Mountain Pose • Difficulty: Beginner • Duration: 2–5 mins

Improves posture, balance, grounding.

Vrikshasana - Tree Pose

Vrikshasana

Also known as: Tree Pose • Difficulty: Beginner • Duration: 1–2 mins each side

Enhances balance and concentration.

Adho Mukha Svanasana - Downward Dog

Adho Mukha Svanasana

Also known as: Downward Dog • Difficulty: Beginner • Duration: 1–3 mins

Stretches hamstrings and shoulders; energizes.

Bhujangasana - Cobra Pose

Bhujangasana

Also known as: Cobra Pose • Difficulty: Beginner • Duration: 30–60 sec

Strengthens spine, opens chest.

Paschimottanasana - Seated Forward Bend

Paschimottanasana

Also known as: Seated Forward Bend • Difficulty: Beginner • Duration: 1–3 mins

Stretches hamstrings, calms the mind.

Setu Bandhasana - Bridge Pose

Setu Bandhasana

Also known as: Bridge Pose • Difficulty: Beginner • Duration: 30–60 sec

Strengthens back & glutes; opens chest.

Balasana - Child's Pose

Balasana

Also known as: Child's Pose • Difficulty: Beginner • Duration: 1–5 mins

Relaxes spine; calming pose.

Trikonasana - Triangle Pose

Trikonasana

Also known as: Triangle Pose • Difficulty: Beginner • Duration: 30–60 sec each side

Stretches legs & hips; improves balance.

Utkatasana - Chair Pose

Utkatasana

Also known as: Chair Pose • Difficulty: Intermediate • Duration: 30–60 sec

Strengthens thighs, calves, spine.

Virabhadrasana I - Warrior I

Virabhadrasana I

Also known as: Warrior I • Difficulty: Intermediate • Duration: 30–60 sec each side

Strengthens legs; opens chest.

Virabhadrasana II - Warrior II

Virabhadrasana II

Also known as: Warrior II • Difficulty: Intermediate • Duration: 30–60 sec each side

Builds stamina; opens hips.

Uttanasana - Standing Forward Bend

Uttanasana

Also known as: Standing Forward Bend • Difficulty: Beginner • Duration: 30–90 sec

Stretches hamstrings; calms mind.

Ardha Matsyendrasana - Half Lord of the Fishes

Ardha Matsyendrasana

Also known as: Half Lord of the Fishes • Difficulty: Intermediate • Duration: 30–60 sec each side

Spinal twist; aids digestion.

Navasana - Boat Pose

Navasana

Also known as: Boat Pose • Difficulty: Intermediate • Duration: 20–45 sec

Strengthens core and hip flexors.

Savasana - Corpse Pose

Savasana

Also known as: Corpse Pose • Difficulty: Beginner • Duration: 5–15 mins

Deep relaxation and integration.

Anjaneyasana - Low Lunge

Anjaneyasana

Also known as: Low Lunge • Difficulty: Beginner • Duration: 30–60 sec each side

Opens hips; stretches quads.

Bakasana - Crow Pose

Bakasana

Also known as: Crow Pose • Difficulty: Advanced • Duration: 10–30 sec

Arm balance that builds core strength.

Urdhva Dhanurasana - Wheel Pose

Urdhva Dhanurasana

Also known as: Wheel Pose • Difficulty: Advanced • Duration: 15–45 sec

Backbend opening chest and shoulders.

Padmasana - Lotus Pose

Padmasana

Also known as: Lotus Pose • Difficulty: Intermediate • Duration: 5–20 mins

Supports seated meditation and hip opening.

Salamba Sirsasana - Headstand (Supported)

Salamba Sirsasana

Also known as: Headstand (Supported) • Difficulty: Advanced • Duration: 30–120 sec

Increases circulation to brain; builds focus.