Introduction
Yoga has been practiced for centuries, offering a plethora of physical, mental, and spiritual benefits. Some ancient yoga texts even record that there are as many as 84,000 yoga postures. But don’t be daunted by this vast number; in fact, only about 100 are commonly used. Today, we’ll explore 30 of these common yoga asanas, categorized into beginner, intermediate, and advanced levels.
Beginner – Level Yoga Poses
Mountain pose: Stand with your feet either together or hip – width apart. Lift your shoulders away from your ears, pull your shoulder blades back, tighten your thighs, and elongate your spine upwards with your palms facing forward. Relax your chin and eyebrows. This is the foundation of all postures, promoting balance and presence.
Phantom chair pose: Starting from mountain pose, inhale and lift your arms, spreading your fingers. Then, exhale and sit back as if sitting in a chair, shifting your weight towards your heels. It strengthens your legs, upper back, and shoulders.
Chair downward facing dog: Place your hands on the back of a chair, shoulder – width apart. Step your feet backwards under your hips, forming a right angle with your body and keeping your spine parallel to the floor. It has similar benefits to the classic pose without over – straining the upper body.
Downward facing dog pose: Begin on all fours, then lift your hips upwards and backwards, lengthening your spine and forming an inverted V – shape with your body. It opens your shoulders, lengthens your spine, and stretches your hamstrings.
Warrior II: Stand with your feet open, the right foot slightly inward and the left foot turned outward 90 degrees. Bend your left knee at a 90 – degree angle and open your arms at shoulder height, gazing forward. It strengthens your legs and ankles and boosts your stamina.
Triangle pose: Stand with your feet apart, the right foot slightly inward and the left foot turned 90 degrees outward. Place your forearms on your shins or the floor, raise your back arm towards the sky, and look down or up at your hand. It promotes balance and stretches the hamstrings and inner thighs.
Tree pose: Starting from mountain pose, shift your weight to your left foot, rest your right foot on your calf or inner thigh, and place your palms together in front of your chest. It improves concentration and balance by strengthening the arch of the foot and the outside of the hip.
Bridge pose: Lie on your back with your knees bent, feet flat on the floor, and arms at your sides, palms facing down. Inhale and lift your hips off the floor, interlocking your fingers on the mat. It opens your chest and stretches your neck and spine.
Bound angle pose: Sit on the floor with your knees open to the sides and the soles of your feet touching. Place your fingertips on the floor behind you and lengthen your spine upwards. You can also grasp your ankles and bend forward to stretch your inner thighs and groin.
Seated forward bend: Sit down, straighten your legs, and bend forward from the hips, extending your spine and grasping the outer edges of your feet with both hands. It lengthens the back of your body and stretches your hamstrings.
Savasana: Lie on your back with your feet spread outwards, arms at your sides, palms facing up, eyes closed, and completely relaxed. It relaxes the whole body and allows you to absorb the benefits of your practice.
Intermediate – Level Yoga Poses
Plank pose: Starting from downward dog, move forward so that your shoulders are above your wrists. Pull your navel towards your spine and press your hands firmly on the floor, keeping your body in a straight line. It’s great for building core strength.
Four pillar support: Starting in plank pose, exhale and bend your elbows at a 90 – degree angle, keeping them in line with your torso and gazing forward. It promotes core stability and strengthens the abdominals and triceps.
Upward facing dog: Lie prone with your hands on the mat, exhale, bend your elbows, and push upwards, opening your shoulders backwards. Extend your arms as straight as possible and focus on lengthening your spine. It opens your chest and shoulders and stretches the abdominals and hip flexors.
Half moon pose: Starting in triangle pose, bend your front knee and move your front hand forward about 12 inches, placing it on the floor. Shift your weight to your front foot, lift your back foot off the floor, straighten your front leg, and raise your back arm. It strengthens the outer legs and hips and stretches the hamstrings and inner thighs.
Warrior I: Starting in downward dog, step one foot between your hands, straighten your back leg, bend your front knee, inhale, lengthen your spine, lift your arms, and rotate your torso. It strengthens your legs, arms, and back muscles and stretches your chest, shoulders, neck, thighs, and ankles.
Warrior III: Starting in warrior I, lean forward and shift your weight to your front foot. Inhale, lift your back leg off the ground, place your palms on your chest, and look ahead. It strengthens your legs, outer hips, and upper back and helps improve leg balance and posture.
Strengthening side stretch: Standing in mountain pose, join your hands behind your body in reverse prayer pose. Open your feet about one leg length apart, turn your right foot 90 degrees and your left foot 45 degrees. Using the groin as a folding point, keep your back recessed and bend forward to your maximum limit. It calms the mind and stretches your spine, shoulders, wrists, hips, and hamstrings.
Dolphin pose: Get down on all fours with your forearms on the ground, fingers spread, and elbows shoulder – width apart. Inhale and lift your hips up and back like in downward facing dog. It strengthens the upper body and prepares for headstand and forearmstand.
Bow pose: Lie prone, bend your knees, and bring your feet close to your hips. Inhale and lift your upper body and legs off the floor, grasping the outer ankles with your hands. This backbend stretches the entire front of the body, especially the chest and shoulders, and massages the abdominal organs.
Camel pose: Kneel on the floor with your lower legs hip – width apart, place your hands on your hips, exhale, reach your arms back towards your heels, and lift your chest. It stretches the entire front of the body from the throat to the ankles and strengthens the back muscles.
Side plank pose: In plank pose, open your body upwards to the right, with your left leg directly above your right leg, legs together, left hand straight up, fingers open, and fingertips pointing towards the ceiling. It strengthens your shoulders, upper back, and abdomen.
Twisting triangle pose: Starting in mountain pose, step your left foot back and turn it 45 degrees. Bend forward at the hips, lengthening the spine at the front of the thigh. Place your left hand on the ground at the outer edge of your front foot and rotate your torso to the right, extending your right arm upwards. It stretches your hamstrings and outer hips.
Advanced – Level Yoga Poses
Boat pose: Sit with your knees bent, lift your legs up, and tilt your body back. Slowly straighten your knees and tighten your legs together in a “V” shape, raising your hands in front of you and extending your spine upwards. It strengthens the abdominal and hip flexors.
Raven pose: Squat down with your knees wider than hip – width apart. Place your palms down between your knees, shoulder – width apart. Stand on your toes and hook your calves over your upper arms. Shift your weight forward onto your hands and lift your feet off the floor. It strengthens your arms, wrists, core, and hip flexors.
Wheel pose: Lie on your back with your knees bent and your hands on the floor, fingers facing your heels. Exhale and press down on your hands and feet, lifting your hips and chest off the floor and straightening your arms. This backbend opens up the entire front of the body and strengthens the back, shoulders, and hamstrings muscles.
Handstand against the wall: Starting in downward dog, face the wall. Place your hands 6 inches from the wall, bend one knee, place your foot on the wall, and lift the other leg up. It strengthens your shoulders, arms, and wrists.
Forearm handstand against the wall: Start on all fours with your head facing the wall, elbows on the floor. Lift your knees, bring your hips up to dolphin pose, and lift your feet to the wall. It’s a deep shoulder – opening asana and improves circulation.
Headstand: Start on all fours, facing the wall. Cross your fingers and place your elbows shoulder – width apart on the floor, place your head into your interlocked hands. Lift your knees off the floor and place your feet on the wall, or if possible, lift your feet off the wall. It strengthens your upper back, shoulders, and arms.
Shoulderstand salamba: Fold two blankets and lie on them with your shoulders on the blankets, head on the floor. Inhale and bring your knees close to your chest. Exhale, straighten your legs, and place your hands on your lower back to support your body, fingertips down. This inversion offers many benefits to multiple body systems and is a great way to end your yoga practice.
