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May 31, 2023 · Verywell / Ben Goldstein. Pose type: Standing. The Triangle can be modified like Extended Side Angle, using a yoga block for your bottom hand if you aren't comfortable reaching your arm to the floor. You can also rest your hand higher up on your leg—on your shin or thigh—but avoid putting it directly on your knee.
Uddiyana Bandha. Yoga Bandha. Wheel of Dharma Seal. Dharmachakra Mudra. Yoga Mudras. Yoga of Sound Breath. Svara Yoga Pranayama. Pranayama Exercises & Poses. Browse this alphabetical list for pose benefits, how-to information, and contraindications.
English NameSanskrit NamePose TypeHip-Opening Yoga Poses Seated Yoga Poses ...Forward Bend Yoga Poses Standing Yoga ...Core Yoga Poses Seated Yoga Poses ...Forward Bend Yoga Poses Hip-Opening Yoga ...- Four-Limbed Staff Pose
- Upward-Facing Dog
- Half Moon Pose
- Warrior I
- Warrior III
- Intense Side Stretch
- Bow Pose
- Camel Pose
- Side Plank
- Revolved Triangle Pose
How to do it
From Plank Pose, shift forward onto your tippy toes. Ground through your palms and broaden across the chest. Take an inhale. On an exhale, bend your elbows to a 90-degree angle. Keep your thighs lifted toward the ceiling. Imagine stretching your tailbone toward your heels as you lengthen through the spine. Hold your elbows in line with the torso. Gaze forward. To come out of the pose, release your knees to the ground. You can also keep your knees lifted and lower down onto your stomach for an...
The benefits
Chaturanga is a key part of Sun Salutations, which you’ll find in Hatha, Sivananda, Ashtanga, and Vinyasa yoga classes. It promotes core stability and strengthens your abdominals and triceps.
How to do it
Lie facedown on the floor. Bend elbows and place hands on the mat in line with lower ribs. Hug your elbows in line with your torso. Tuck your toes and take an inhale. As you exhale, push the floor away like a push-up. Straighten your arms and broaden across the chest, hovering your hips a few inches above the floor at the same time. Pro tip:If you have any low back pain or a spine injury, modify this pose. Keep your feet on the mat, point your toes, and press the tops of your feet down into t...
The benefits
You’ll open up your chest and shoulders, while stretching the abdominals and hip flexors. This pose comes after chaturanga in a classic Sun Salutation.
How to do it
Start in a Triangle Pose. Bend your front knee, keep it in line with your second toe. Step back foot in and walk front hand about 12 inches forward. Keep it on the floor or place it onto a block. Shift your weight onto your front foot and lift your back foot off the ground. Straighten out the front leg, keeping your front hand on the floor or on a block. Reach your back leg toward the wall behind you, foot flexed. Lift your back arm up toward the sky. Keep your gaze on the hand touching the g...
The benefits
This balancing pose strengthens your legs and outer hips. It also stretches your hamstrings and inner thighs, and promotes concentration.
How to do it Start in Downward-Facing Dog. Step one foot forward between your hands. Turn your back foot out, approximately 45 degrees, and ground down into your back foot. Line your feet up heel to heel, or slightly wider. Bend the front knee directly over the front ankle while you straighten your back leg. Draw your back heel down toward the floo...
How to do it
From Warrior I, hinge forward at the hips. Rest your abdomen on your front thigh. Step the back foot in and shift your weight into your front foot. On an inhale, lift your back leg off the ground, straighten through the leg, and reach through your back heel. Press your palms together in front of your sternum (prayer hands) and gaze forward. You can also place your arms along the hips, outstretched in front of you like you’re flying, or on the floor underneath your shoulders.
The benefits
This heating pose strengthens your legs, outer hips, and upper back. It also helps improve balance and posture.
How to do it
Start in Mountain Pose. Step your left foot back and place it flat on the floor at a 45-degree angle. Ground down into both feet and lift up through the thighs. Place your hands on your hips. Rotate your torso forward. Hinge at the hips and lengthen your spine over the front leg. Lift away from the floor and broaden across the chest. Pro tip:If it’s accessible to you, join your palms to touch behind your upper back. For tight shoulders, grab opposite elbows behind your back.
The benefits
The pose helps calm the mind and stretches your spine, shoulders, wrists, hips, and hamstrings.
How to do it
Lie facedown, roll your shoulder blades down the back, and send your arms back behind you. Bend your knees so that your feet are near your butt. On an inhale, lift your upper body and legs off the floor, keeping the hips grounded. Reach back to grab outer ankles. Use the leverage to lift your body up and broaden across the chest.
The benefits
This backbend stretches the whole front of the body, especially the chest and the front of your shoulders. It also gives a nice massage to your abdominal organs.
How to do it
Kneel on the ground with your shins hip-width apart. Press the tops of your feet into the mat. Rest hands on your hips, thumbs near your lower back. Take an inhale and press down into your shins. Elongate through the spine. On an exhale, reach your arms back toward your heels. Use the leverage to lift your chest up toward the sky and get a nice shoulder stretch. Pro tip:Place your hand on two blocks or curl your toes under so you don’t have to reach as far.
The benefits
This backbend stretches the entire front of your body, from your throat to your ankles, and even helps strengthen back muscles.
How to do it
Start in Downward-Facing Dog. Turn onto the outer edge of your right foot, making sure that your right foot and right hand are in alignment. Stack your left foot on top of your right. Lengthen through the spine through the crown of your head. Once you’re stable, lift your left hand up toward the sky. Press the floor away from you with the bottom hand. Pro tip:For an added challenge, lift your top foot off the grounded foot. If it helps, imagine you’re a starfish.
The benefits
This pose strengthens your shoulders, upper back, and abdominals. It also promotes core and scapular stability, which is helpful if you’re working on inversions or arm balances.
How to do it
From Mountain Pose, step your left foot back and place it flat on the floor, turned out 45 degrees. Line your feet up heel to heel, or wider for more stability and space. Ground down into both feet and lift up through your thighs. Hinge forward at the hips and lengthen spine over your front thigh. Release your left hand to a block placed on the outer edge of your front foot. You can also place the block on the inside of the front foot. Rotate your torso to the right. Stretch your right arm up.
The benefits
This balancing posture stretches your hamstrings and outer hips. Twisting promotes the overall health of the spine and engages your abdominal obliques to facilitate the twist.
People also ask
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Yoga Poses. Browse our extensive asana library with a vast collection of yoga poses, from beginner to advanced, including seated and standing poses, twists, poses for specific health benefits, bandha techniques, and more. The Pose Library. Poses by Type. Yoga Poses by Benefit.
Welcome to the Yogapedia Pose Directory! Our directory is here to help you sort through the many asanas of yoga. Each pose contains instructions on how to perform the posture, the drishti for each asana, what cautions you should keep in mind, and the benefits each pose can bring to you. Whether you’re new to yoga or a seasoned yogi, you’ll ...
Jan 14, 2020 · If you are brand new to yoga, take your time to absorb all of this info, and always listen to your body and alter the posture to best suit your body’s level of ability, strength, and flexibility. 1. Cat and Cow (Marjaiasana / Bitilasana) View step-by-step instructions on how to do Cat Pose (Marjaiasana) →. One of the most essential and ...
Asana is defined as “posture or pose;” its literal meaning is “seat.”. Originally, there was only one asana–a stable and comfortable pose for prolonged seated meditation. There are now hundreds of asanas, each with its unique benefits and challenges. They are typically performed on a yoga mat, held for 1-8 breaths, are taught in a ...
