All 91 Practices

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Tadasana

ताड़ासन

Mountain Pose — the foundation of all standing poses. Teaches the body to stand with active alertness, improving posture, balance, and the foundational alignment carried through all other asanas.

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Surya Namaskar

सूर्य नमस्कार

Sun Salutation — a complete 12-posture flowing sequence. Surya Namaskar addresses the whole body systematically, building heat, strength, and flexibility. It is the single most comprehensive practice in the yoga system.

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Vrikshasana

वृक्षासन

Tree Pose — a balancing posture that develops concentration, coordination, and steadiness of mind. The challenge of balancing on one leg is a direct teacher of mental stillness.

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Trikonasana

त्रिकोणासन

Triangle Pose — a full-body stretch that improves flexibility in the hips and spine, strengthens the legs, and stimulates digestion. Its open, expansive shape counteracts desk-work posture.

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Virabhadrasana I

वीरभद्रासन I

Warrior I — a powerful standing pose combining a deep hip flexor stretch with an upward arm extension. Builds stamina, opens the chest, and cultivates the inner warrior quality of focused determination.

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Virabhadrasana II

वीरभद्रासन II

Warrior II — a powerful standing pose that builds stamina, strength, and concentration. Opens hips and chest while building heat and cultivating mental fortitude.

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Virabhadrasana III

वीरभद्रासन III

Warrior III — a single-leg balance that demands total-body integration. Builds strength in the standing leg, core, and back while developing the concentration and proprioception that support spinal health.

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Utkatasana

उत्कटासन

Chair Pose — a deep squat position that builds heat, strengthens the lower body, and stimulates the heart. The sustained demand on the quadriceps and glutes makes this an efficient posture for weight management.

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Uttanasana

उत्तानासन

Standing Forward Fold — a gentle inversion that decompresses the spine, releases hamstrings, and calms the mind by increasing blood flow to the brain.

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Padahastasana

पादहस्तासन

Hand-to-Foot Pose — a deeper variation of Uttanasana where the hands are placed beneath the feet. The added weight of the hands pressing into the feet provides a unique feedback that deepens the spinal decompression and hamstring release.

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Prasarita Padottanasana

प्रसारित पादोत्तानासन

Wide-Legged Forward Fold — offers the benefits of an inversion without the demands of Sirsasana. Stretches the inner legs and spine, stimulates digestion, and calms the brain.

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Garudasana

गरुड़ासन

Eagle Pose — a complex standing balance that squeezes and releases the shoulder and hip joints, improving circulation to the smaller joints. One of the best postures for sciatica and shoulder tension.

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Sukhasana

सुखासन

Easy Pose — the classic seated meditation posture. Opens the hips gently and provides the stable, upright seat required for pranayama and meditation practice.

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Vajrasana

वज्रासन

Thunderbolt Pose — the only asana that can be performed immediately after eating. Sitting in Vajrasana for 5–10 minutes after meals significantly improves digestion and nutrient absorption.

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Dandasana

दण्डासन

Staff Pose — the seated equivalent of Tadasana. Sitting with both legs extended requires active engagement of the core, back, and legs, making it a fundamental posture for spinal alignment.

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Paschimottanasana

पश्चिमोत्तानासन

Seated Forward Bend — a deeply calming forward fold that stretches the entire back body from heels to crown. Traditionally said to stoke the digestive fire and calm the nervous system.

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Janu Sirsasana

जानु शीर्षासन

Head-to-Knee Pose — a one-sided forward bend that stretches one side of the body at a time, toning the liver and spleen and helping regulate blood sugar. Gentler than Paschimottanasana for those with tight hamstrings.

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Baddha Konasana

बद्ध कोणासन

Bound Angle Pose — a hip-opening posture that stimulates the reproductive and pelvic organs. The "cobbler pose" — named for the position in which cobblers sit. Excellent for menstrual health and sciatica.

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Gomukhasana

गोमुखासन

Cow-Face Pose — a deep hip and shoulder opener performed simultaneously. One of the most effective postures for the outer hip (piriformis) and for releasing chronic shoulder tension.

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Ardha Matsyendrasana

अर्ध मत्स्येन्द्रासन

Half Lord of the Fishes — a powerful spinal twist that wrings out the abdominal organs, stimulates digestion, and releases tension along the entire spine.

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Vakrasana

वक्रासन

Simple Twist — a gentler seated twist suitable for beginners. Provides many of the benefits of Ardha Matsyendrasana with less demand on hip flexibility.

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Padmasana

पद्मासन

Lotus Pose — the classical meditation posture. When the hips are sufficiently open, Padmasana provides the most stable and upright seated position for extended pranayama and meditation practice.

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Siddhasana

सिद्धासन

Accomplished Pose — considered the foremost meditation posture for serious practitioners. The heel placement stimulates the Muladhara chakra, and the posture is traditionally associated with the cultivation of vital energy (ojas).

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Balasana

बालासन

Child's Pose — the ultimate resting posture. Gently stretches the hips, thighs, and lower back while calming the nervous system. A refuge whenever rest is needed during practice.

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Malasana

मालासन

Garland Pose (Squat) — opens the hips, groin, and lower back while stimulating digestion. The natural human resting posture found in most traditional cultures — largely lost to chair-sitting.

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Pawanmuktasana

पवनमुक्तासन

Wind-Relieving Pose — a supine posture that compresses the ascending and descending colon, facilitating the release of trapped gas, stimulating peristalsis, and relieving constipation. The primary asana for the Naval Correction Programme.

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Supta Matsyendrasana

सुप्त मत्स्येन्द्रासन

Supine Spinal Twist — a completely supported spinal rotation performed lying down. Produces all the digestive and spinal benefits of a seated twist while allowing complete muscular relaxation.

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Supta Baddha Konasana

सुप्त बद्ध कोणासन

Reclined Bound Angle Pose — opens hips and groin while the whole body surrenders to gravity. Excellent for hormonal balance, menstrual discomfort, and stress relief.

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Bhujangasana

भुजंगासन

Cobra Pose — a gentle backbend that strengthens the spine and opens the chest. Counteracts forward collapse from desk work and is one of the safest backbends for beginners.

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Shalabhasana

शलभासन

Locust Pose — a prone backbend that powerfully strengthens the entire posterior chain — lower back, glutes, and hamstrings. One of the best postures for lower back rehabilitation when performed correctly.

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Dhanurasana

धनुरासन

Bow Pose — a deep backbend that massages the abdominal organs and naval centre while opening the chest. One of the key postures in the Naval Correction Programme.

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Ustrasana

उष्ट्रासन

Camel Pose — a deep backbend that powerfully opens the chest, stretches the hip flexors, and strengthens the back. One of the most effective counter-poses to prolonged sitting.

Setu Bandha Sarvangasana

सेतु बंध सर्वांगासन

Bridge Pose — strengthens the back, opens the chest, and gently stimulates the thyroid. Useful as both an active strength-builder and a restorative posture (supported on a block).

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Chakrasana

चक्रासन

Wheel Pose (Upward Bow) — the most complete backbend, opening the front of the body from ankles to throat. Stimulates the nervous system, reverses spinal compression, and is classically associated with rejuvenation and vitality.

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Viparita Karani

विपरीत करणी

Legs Up the Wall — among the most therapeutic postures in yoga. Reverses venous blood flow, deeply relaxes the nervous system, and relieves tired legs. Accessible to virtually everyone.

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Sarvangasana

सर्वांगासन

Shoulderstand — often called the 'Queen of Asanas'. Nourishes the thyroid and parathyroid glands, reverses blood flow, calms the nervous system, and is one of the most powerful postures for whole-body health.

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Halasana

हलासन

Plough Pose — an inversion where legs extend over the head toward the floor. Provides an intense stretch to the entire posterior chain, stimulates the thyroid, and is one of the most effective postures for spinal elongation.

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Sirsasana

शीर्षासन

Headstand — the 'King of Asanas'. Reverses the effects of gravity on the entire body, nourishes the brain and pituitary gland, strengthens the core and shoulder girdle, and produces profound mental clarity. Practised under supervision until mastered.

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Navasana

नावासन

Boat Pose — a core-strengthening posture that builds abdominal and lower back strength, stimulates the kidneys and intestines, and improves digestion. The definitive posture for building solar plexus (Manipura) fire.

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Matsyasana

मत्स्यासन

Fish Pose — the traditional counter-pose to Shoulderstand, opening the chest after the compression of the throat. Stimulates the thyroid and parathyroid and opens the lungs fully.

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Makarasana

मकरासन

Crocodile Pose — a deeply restorative prone posture that allows the spine to decompress fully while belly breathing is deepened. The natural resting position during prone practice and the primary posture for asthma management.

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Purvottanasana

पूर्वोत्तानासन

Upward Plank — a counter-pose to Paschimottanasana. Stretches the front body, strengthens the arms and wrists, and opens the chest. The name means "intense stretch of the east" — the front of the body.

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Shashankasana

शशांकासन

Hare/Rabbit Pose — a kneeling forward fold that provides a deep stretch to the back, shoulders, and hips. Often used as a restorative counter-pose after deep backbends. Known as the 'pose of the moon.'

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Yoga Mudrasana

योग मुद्रासन

Symbol of Yoga Pose — a seated forward bend from cross-legged position with hands clasped behind the back. Opens the posterior shoulders, rounds the spine, and is traditionally used to redirect prana inward.

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Adho Mukha Svanasana

अधोमुख श्वानासन

Downward-Facing Dog — one of the most recognised yoga postures and an excellent full-body stretch. Both a resting pose and an active posture that builds strength and flexibility simultaneously.

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Anjaneyasana

अंजनेयासन

Low Lunge — a powerful hip-flexor stretch that counteracts prolonged sitting. Opens the front of the hip and thigh, improving posture and relieving lower back pain.