Filter Yoga Poses by Benefits

Pose Name: Lotus Pose
Sanskrit: Padmasana (पद्मासन)
Pose introduction: Padmasana (Lotus Pose) is a seated posture that promotes flexibility, stability, and focus. Known for its calming and grounding effects, Padmasana is often used for meditation and pranayama practice. This pose opens the hips, lengthens the spine, and encourages proper posture, making it ideal for cultivating mindfulness and inner peace.
Benefits: Hips; Spine; Nervous System
Time in pose: 5-10 breaths

Pose Name: Knees-to-Chest Pose
Sanskrit: Apanasana (आपानासन)
Pose introduction: Apanasana (Knees-to-Chest Pose) is a gentle, restorative posture known for its calming and grounding effects. This pose relieves tension in the lower back, supports digestion, and helps release trapped energy. Ideal for relaxation and stress relief, Apanasana is accessible to all levels, offering a soothing stretch without requiring advanced flexibility.
Benefits: Digestive Organs; Lower Back; Liver
Time in pose: 5-10 breaths

Pose Name: Easy Pose
Sanskrit: Sukhasana (सुखासन)
Pose introduction: Sukhasana (Easy Pose) is a foundational seated posture often used for meditation and mindfulness. Symbolizing ease and relaxation, it encourages a calm and focused mind while promoting good posture. This accessible pose gently opens the hips and elongates the spine, making it ideal for beginners looking to cultivate flexibility and stillness in their practice.
Benefits: Lungs; Spine; Nervous System
Time in pose: 5-10 breaths (for meditation, stay as long as comfortable)

Pose Name: Head-to-Knee Forward Bend Pose
Sanskrit: Janu Sirsasana (जानुशीर्षासन)
Pose introduction: Janu Sirsasana (Head-to-Knee Forward Bend Pose) is a seated forward bend that stretches the hamstrings, hips, and lower back while calming the mind. Often used in yoga sequences for flexibility, Janu Sirsasana promotes relaxation and helps release tension in the spine and legs, making it ideal for deep stretching.
Benefits: Kidneys; Liver; Digestive Organs
Time in pose: 5-8 breaths per side

Head-to-Knee Forward Bend Pose - Janu Sirsasana

Pose Name: Shoelace Pose
Sanskrit: Gomukhasana Legs (गोमुखासन पाद)
Pose introduction: Gomukhasana Legs (Shoelace Pose) is a seated hip-opening pose that stretches the glutes, outer hips, and lower back. Known for its deep stretch in the legs and hip joints, Shoelace Pose helps to release tension and improve flexibility, especially for those who sit for long periods.
Benefits: Liver; Kidneys; Lower Back
Time in pose: 5-10 breaths per side

Pose Name: Half-Lotus Tree Pose
Sanskrit: Ardha Padmasana Vrksasana (अर्ध पद्मासन वृक्षासन)
Pose introduction: Ardha Padmasana Vrksasana (Half-Lotus Tree Pose) is a standing balance pose that combines the grounding qualities of Tree Pose with the hip-opening benefits of Half-Lotus. This pose improves balance, strengthens the legs, and increases flexibility in the hips, making it a great choice for focus and stability.
Benefits: Spine; Lungs; Hips
Time in pose: 5-7 breaths per side

Half-Lotus Tree Pose - Ardha Padmasana Vrksasana

Pose Name: Seated Forward Bend Pose
Sanskrit: Paschimottanasana (पश्चिमोत्तानासन)
Pose introduction: Paschimottanasana (Seated Forward Bend Pose) is a seated forward fold that deeply stretches the spine, hamstrings, and lower back. Known for its calming and introspective qualities, Paschimottanasana helps release tension in the back and legs, making it ideal for flexibility and relaxation.
Benefits: Digestive Organs; Kidneys; Spine
Time in pose: 5-10 breaths

Seated Forward Bend Pose - Paschimottanasana

Pose Name: Hero Pose
Sanskrit: Virasana (वीरासन)
Pose introduction: Virasana (Hero Pose) is a kneeling pose that stretches the thighs, knees, and ankles while promoting a straight spine. Known for its grounding qualities, Virasana is commonly used for meditation and pranayama as it encourages relaxation and awareness.
Benefits: Digestive Organs; Spine; Nervous System
Time in pose: 5-10 breaths

Pose Name: Pigeon Pose
Sanskrit: Kapotasana (कपोतासन)
Pose introduction: Kapotasana (Pigeon Pose) is a deep hip-opening pose that stretches the hip flexors, glutes, and thighs. Known for its grounding and releasing qualities, Kapotasana helps to improve flexibility in the lower body while relieving tension and promoting relaxation.
Benefits: Liver; Kidneys; Hip Joints
Time in pose: 5-8 breaths per side

Pose Name: Scale Pose
Sanskrit: Tolasana (तोलासन)
Pose introduction: Tolasana (Scale Pose) is an arm-balancing pose that strengthens the core, arms, and shoulders. Known for its challenging and empowering qualities, Tolasana requires core engagement and upper body strength, making it ideal for building stability and focus.
Benefits: Digestive Organs; Arms; Core
Time in pose: 3-5 breaths

Pose Name: Wide-Legged Forward Bend
Sanskrit: Prasarita Padottanasana (प्रसारित पादोत्तानासन)
Pose introduction: Prasarita Padottanasana (Wide-Legged Forward Bend) is a standing forward fold that stretches the hamstrings, inner thighs, and spine. Known for its calming and grounding effects, Prasarita Padottanasana helps release tension in the back and legs while improving flexibility and balance.
Benefits: Spine; Digestive Organs; Leg Muscles
Time in pose: 5-8 breaths

Wide-Legged Forward Bend - Prasarita Padottanasana

Pose Name: Dancer Pose
Sanskrit: Natarajasana (नटराजासन)
Pose introduction: Natarajasana (Dancer Pose) is a graceful standing balance pose that stretches the chest, shoulders, and hip flexors while strengthening the legs and improving focus. Known for its dynamic and energizing qualities, Natarajasana combines balance, strength, and flexibility, making it ideal for enhancing stability and concentration.
Benefits: Heart; Lungs; Leg Muscles
Time in pose: 3-5 Breaths per side

Pose Name: Forearm Stand
Sanskrit: Pincha Mayurasana (पिंच मयूरासन)
Pose introduction: Pincha Mayurasana (Forearm Stand) is an advanced inversion that builds strength in the shoulders, arms, and core. Known for its challenging and invigorating qualities, Pincha Mayurasana improves balance, focus, and overall body control, making it ideal for practitioners looking to deepen their practice.
Benefits: Heart; Lungs; Core
Time in pose: 3-5 breaths or until steady

Pose Name: Warrior One Pose
Sanskrit: Virabhadrasana I (वीरभद्रासन I)
Pose introduction: Virabhadrasana I (Warrior One Pose) is a powerful standing pose that strengthens the legs, opens the hips, and stretches the chest. Known for building stamina, focus, and stability, Warrior One Pose embodies strength and determination, making it ideal for grounding and energizing.
Benefits: Lungs; Heart; Leg Muscles
Time in pose: 5-8 breaths per side

Pose Name: Mountain Pose
Sanskrit: Tadasana (ताड़ासन)
Pose introduction: Tadasana (Mountain Pose) is a foundational standing pose that promotes alignment, balance, and stability. Known for its simplicity and grounding qualities, Tadasana helps improve posture and body awareness, making it ideal as a starting or transition pose in any yoga sequence.
Benefits: Spine; Lungs; Nervous System
Time in pose: 5-10 breaths

Pose Name: Reverse Triangle Pose
Sanskrit: Parivrtta Trikonasana (परिवृत्त त्रिकोणासन)
Pose introduction: Parivrtta Trikonasana (Reverse Triangle Pose) is a twisting standing pose that strengthens the legs, stretches the hamstrings, and opens the chest. Known for improving balance, flexibility, and focus, Parivrtta Trikonasana helps to lengthen the spine and release tension along the back.
Benefits: Digestive Organs; Lungs; Spine
Time in pose: 5-7 breaths per side

Reverse Triangle Pose - Parivrtta Trikonasana

Pose Name: Cobra Pose
Sanskrit: Bhujangasana (भुजंगासन)
Pose introduction: Bhujangasana (Cobra Pose) is a gentle backbend that strengthens the spine, opens the chest, and stretches the shoulders and abdomen. Known for its invigorating and heart-opening qualities, Bhujangasana helps improve posture, relieve back pain, and increase flexibility in the spine.
Benefits: Spine; Lungs; Digestive Organs
Time in pose: 5-7 breaths

Pose Name: Downward-Facing Dog
Sanskrit: Adho Mukha Svanasana (अधोमुखश्वानासन)
Pose introduction: Adho Mukha Svanasana (Downward-Facing Dog) is a foundational yoga pose that stretches the hamstrings, calves, and shoulders while strengthening the arms and core. Known for its grounding and rejuvenating effects, Adho Mukha Svanasana helps relieve tension and enhances overall flexibility.
Benefits: Spine; Lungs; Arms
Time in pose: 5-10 breaths

Downward-Facing Dog - Adho Mukha Svanasana

Pose Name: Happy Baby Pose
Sanskrit: Ananda Balasana (आनन्द बालासन)
Pose introduction: Ananda Balasana (Happy Baby Pose) is a gentle hip-opening pose that stretches the inner thighs, hamstrings, and lower back. Known for its calming and playful qualities, Ananda Balasana helps relieve lower back tension, reduce stress, and improve flexibility in the hips.
Benefits: Lower Back; Hip Joints; Nervous System
Time in pose: 5-10 breaths

Pose Name: Corpse Pose
Sanskrit: Savasana (शवासन)
Pose introduction: Savasana (Corpse Pose) is a deeply restorative pose that promotes relaxation, mental clarity, and complete stillness. Known as the final resting pose in yoga, Savasana allows the body and mind to absorb the benefits of practice while releasing tension and stress.
Benefits: Nervous System; Heart; Lungs
Time in pose: 10-15 breaths or more (or remain in pose for 5-10 minutes)

Pose Name: Crow Pose
Sanskrit: Bakasana (बकासन)
Pose introduction: Bakasana (Crow Pose) is an arm-balancing pose that strengthens the core, arms, and wrists while improving focus and balance. Known for its playful and empowering qualities, Bakasana builds body awareness and confidence in arm balance practice.
Benefits: Core; Arms; Digestive Organs
Time in pose: 3-5 breaths or until steady

Pose Name: Upward Salute
Sanskrit: Urdhva Hastasana (ऊर्ध्व हस्तासन)
Pose introduction: Urdhva Hastasana (Upward Salute) is a standing pose that stretches the entire body, especially the shoulders, arms, and spine. Known for its invigorating and uplifting qualities, Urdhva Hastasana increases flexibility, encourages proper alignment, and prepares the body for deeper stretches.
Benefits: Lungs; Spine; Digestive Organs
Time in pose: 5-7 breaths

Pose Name: Warrior Two Pose
Sanskrit: Virabhadrasana II (वीरभद्रासन II)
Pose introduction: Virabhadrasana II (Warrior Two Pose) is a powerful standing pose that strengthens the legs, opens the hips, and improves focus. Known for building stamina, balance, and resilience, Virabhadrasana II encourages grounding and stability, making it ideal for cultivating strength and determination.
Benefits: Heart; Lungs; Leg Muscles
Time in pose: 5-8 breaths per side

Pose Name: Diamond Pose
Sanskrit: Vajrasana (वज्रासन)
Pose introduction: Vajrasana (Diamond Pose) is a seated posture known for its grounding qualities, often practiced after meals to support digestion. Vajrasana enhances concentration, improves posture, and stretches the lower body while promoting calmness.
Benefits: Digestive Organs; Spine; Nervous System
Time in pose: 5-10 breaths

Pose Name: Eagle Pose
Sanskrit: Garudasana (गरुडासन)
Pose introduction: Garudasana (Eagle Pose) is a standing balance pose that strengthens the legs, opens the shoulders, and improves focus. Known for its grounding and stabilizing qualities, Garudasana also enhances flexibility in the shoulders and hips.
Benefits: Leg Muscles; Arms; Hip Joints; Spine
Time in pose: 3-5 breaths per side

Pose Name: Tripod Pose
Sanskrit: Sirsasana II (शीर्षासन II)
Pose introduction: Sirsasana II (Tripod Pose) is an advanced inversion pose that builds strength in the shoulders, arms, and core while improving balance. Known for its invigorating and focus-enhancing qualities, Tripod Pose increases circulation and mental clarity.
Benefits: Core; Arms; Spine; Lungs
Time in pose: 3-5 breaths or until steady

Pose Name: Peacock Pose
Sanskrit: Mayurasana (मयूरासन)
Pose introduction: Mayurasana (Peacock Pose) is an advanced arm-balancing pose that enhances core strength, digestion, and mental focus. Known for its invigorating and challenging nature, Mayurasana requires wrist strength and balance, making it ideal for building stability and concentration.
Benefits: Core; Arms; Wrists; Digestive Organs
Time in pose: 3-5 breaths or until steady

Pose Name: Seated Savasana
Sanskrit: Sukhasana Savasana (सुखासन शवासन)
Pose introduction: Sukhasana Savasana (Seated Savasana) is a seated variation of the traditional relaxation pose, promoting calm and deep relaxation. Known for its grounding and restorative qualities, Seated Savasana helps release tension and encourages mindfulness, making it ideal as a closing or meditative pose.
Benefits: Nervous System; Lungs; Heart; Spine
Time in pose: 5-10 breaths or longer as needed

Pose Name: Cow Pose
Sanskrit: Bitilasana (बितिलासन)
Pose introduction: Bitilasana (Cow Pose) is a gentle backbend that stretches the spine and opens the chest. Known for its warming and grounding qualities, Bitilasana helps increase flexibility in the spine and promotes relaxation, often paired with Cat Pose for a balanced flow.
Benefits: Spine; Lungs; Digestive Organs
Time in pose: 5-10 breaths

Pose Name: Cat Pose
Sanskrit: Marjaryasana (मार्जरीआसन)
Pose introduction: Marjaryasana (Cat Pose) is a gentle spine-flexing posture that complements Cow Pose. Known for its calming and grounding qualities, Marjaryasana helps release tension in the spine, shoulders, and neck, promoting mobility and relaxation.
Benefits: Spine; Nervous System
Time in pose: 5-10 breaths

Pose Name: Fish Pose
Sanskrit: Matsyasana (मत्स्यासन)
Pose introduction: Matsyasana (Fish Pose) is a heart-opening backbend that stretches the chest, throat, and shoulders while strengthening the upper back. Known for its energizing and uplifting qualities, Matsyasana helps improve posture and relieve tension in the neck and shoulders.
Benefits: Lungs; Heart; Spine; Throat
Time in pose: 5-10 breaths

Pose Name: Chair Pose
Sanskrit: Utkatasana (उत्कटासन)
Pose introduction: Utkatasana (Chair Pose) is a powerful standing pose that strengthens the legs, core, and back while improving endurance. Known for its grounding and energizing effects, Utkatasana builds stamina, enhances focus, and promotes balance.
Benefits: Leg Muscles; Core; Spine
Time in pose: 5-10 breaths

Pose Name: Tree Pose
Sanskrit: Vrikshasana (वृक्षासन)
Pose introduction: Vrikshasana (Tree Pose) is a grounding standing balance pose that strengthens the legs and core while improving focus. Known for its stabilizing and centering effects, Vrikshasana enhances concentration, balance, and body awareness.
Benefits: Leg Muscles; Core; Nervous System
Time in pose: 5-10 breaths per side

Pose Name: Standing Forward Fold
Sanskrit: Uttanasana (उत्तानासन)
Pose introduction: Uttanasana (Standing Forward Fold) is a calming and grounding forward bend that stretches the hamstrings, calves, and spine. Known for its introspective and relaxing qualities, Uttanasana helps relieve stress, improve flexibility, and lengthen the back of the body.
Benefits: Hamstrings; Spine; Calves; Neck
Time in pose: 5-10 breaths

Pose Name: Butterfly Pose
Sanskrit: Baddha Konasana (बद्धकोणासन)
Pose introduction: Baddha Konasana (Butterfly Pose) is a seated hip-opening posture that stretches the inner thighs, groin, and knees. Known for its calming and grounding effects, Baddha Konasana helps to improve flexibility in the lower body and reduce fatigue.
Benefits: Hips; Groin; Knees; Lower Back
Time in pose: 5-10 breaths

Pose Name: Garland Pose
Sanskrit: Malasana (मालासन)
Pose introduction: Malasana (Garland Pose) is a deep squatting posture that opens the hips, stretches the lower back, and strengthens the legs. Known for its grounding and stabilizing effects, Malasana promotes flexibility in the hips and ankles and enhances digestive health.
Benefits: Hips; Ankles; Lower Back; Digestive Organs
Time in pose: 5-10 breaths

Pose Name: Fire Log Pose
Sanskrit: Agnistambhasana (अग्निस्तम्भासन)
Pose introduction: Agnistambhasana (Fire Log Pose) is a seated hip-opening pose that deeply stretches the outer hips and glutes. Known for its intense release in the hips, Agnistambhasana helps to alleviate tension and improve flexibility in the lower body, especially for those who sit for prolonged periods.
Benefits: Hips; Glutes; Lower Back
Time in pose: 5-8 breaths per side

Pose Name: Reclining Bound Angle Pose
Sanskrit: Supta Baddha Konasana (सुप्त बद्ध कोणासन)
Pose introduction: Supta Baddha Konasana (Reclining Bound Angle Pose) is a relaxing, restorative pose that opens the hips and chest, helping to release tension and promote deep relaxation. Known for its gentle, calming effect, Supta Baddha Konasana is often used in restorative yoga to relieve stress and encourage mindfulness.
Benefits: Hips; Chest; Abdomen
Time in pose: 5-10 breaths or as a restorative hold for several minutes

Reclining Bound Angle Pose - Supta Baddha Konasana

Pose Name: Frog Pose
Sanskrit: Mandukasana (मण्डुकासन)
Pose introduction: Mandukasana (Frog Pose) is a deep hip-opening posture that stretches the inner thighs, groin, and hips. Known for its intense stretch and ability to release tension in the lower body, Mandukasana enhances flexibility and mobility in the hip region.
Benefits: Hips; Groin; Inner Thighs; Lower Back
Time in pose: 5-10 breaths or as a deep stretch for several minutes

Pose Name: Half Lotus Pose
Sanskrit: Ardha Padmasana (अर्ध पद्मासन)
Pose introduction: Ardha Padmasana (Half Lotus Pose) is a seated posture that serves as a preparatory step toward Full Lotus Pose. Known for its grounding and calming effects, Ardha Padmasana opens the hips and promotes flexibility in the knees and ankles, making it suitable for meditation and pranayama practices.
Benefits: Hips; Knees; Ankles; Spine
Time in pose: 5-10 breaths or as a meditative seat for several minutes

Yoga Poses & Their Benefits