Yoga Asanas and Their Poses for Beginners

 "Yoga is not just physical exercises, It's emotional integration, spiritual elevation, with the touch of a mystic element, which gives you a glimpse of something which is beyond all imagination."

~Sri Sri Ravi Shankar

Yoga is a complete science; it unites body, mind and spirit and also the universe. It brings peace and bliss to every individual. It also creates a significant difference in one’s behavior, thoughts and attitude. Daily practice of yoga increases our tranquility, sensitivity, intuition and awareness.

What is yoga asanas?

Our mind is like a pendulum; swinging from past to future, regret and anger to anxiety and fear, happiness to sorrow. It is ‘Yoga asana’ that enables us to maintain equanimity. Yoga asana is not a mere workout or exercise!
As described in Patanjali’s Yoga Sutra -“sthira sukham asanam”–it means Yoga asana is a balance of effort and ease. We give effort to get into the posture and then we relax. Yoga asana brings that balance in every aspect of our life. It teaches us to put effort and then let go, get detached from the result. Yoga asana increases our physical flexibility and expands our mind.
Yoga has to be done with the breath, and with awareness.  When we lift our hands for yoga, first we become aware of the arm and then we slowly lift it, synchronized with the breath.  It is as graceful as a dance, gliding into one posture from another.  The key is to stretch a little more, in each asana, than what we are comfortable and then relax and let go. This little effort to take the body beyond its agreeable limit expands our mind.
Another Yoga Sutra by Patanjali says  “prayatna shaithilyaananta samapattibhyam”–Again it reiterates the same philosophy. Give effort and then let go and by doing so Infinity dawns in our awareness, our awareness expands!

1. Standing yoga asana:

English Name Sanskrit Name
Standing Sideways Bending One arm Konasana
Sideways Bending Using Both arms Konasana 2
Standing Spinal Twist Katichakrasana
Standing Forward Bend Hastapadasana
Standing Backward Bend Ardha Chakrasana
Triangle Pose Trikonasana
Warrior Pose Veerabhadrasana or Virabhadrasana
Standing Forward Bend with Feet Apart Parsarita Padotanasana
Tree Pose Vrikshasana
Reverse Prayer Pose Paschim Namaskarasana
Eagle Pose Garudasana
Chair Pose Utkatasana

2. Sitting yoga asanas:

English Name Sanskrit Name
One-Legged Forward Bend Janu Shirasasana
Two-Legged Forward Bend Paschimottanasana
Upward Plank Pose Poorvottanasana
Sitting Half Spinal Twist Ardha Matsyendrasana
Butterfly Pose Badhakonasana
Lotus Pose Padmasana
One-Legged Pigeon Pose Eka Pada Raja Kapotasana
Camel Pose Ustrasana
Child Pose Shishuasana
Mill Churning Pose Chakki Chalanasana

3. Lying down on stomach yoga asanas:

English Name Sanskrit Name
Side Plank Pose Vasisthasana
Downward Facing Dog Pose Adho Mukha Svanasana
Dolphin Plank Pose Makara Adho Mukha Svanasana
Cat Stretch Marjariasana
Bow Pose Dhanurasana
Cobra Pose Bhujangasana
Sphinx Pose Salamba Bhujangasana
Superman Pose Viparita Shalabhasana
Locust Pose Shalabasana

4. Lying down on back yoga asanas:

English Name Sanskrit Name
Boat Pose Naukasana
Bridge Pose Setu Bandhasana
Fish Pose Matsyasana
Wind-Relieving Pose Pavanamuktasana
Shoulder Stand Sarvangasana
Plow Pose Halasana
Lying-down Body Twist Natrajasana
Lying-down on sides Vishnuasana
Corpse Pose Shavasana

Learn yoga asanas and experience yoga: Find a yoga center near you.