Showing 32 traditional yoga asanas
Tadasana
Mountain Pose
Focus: Axial Extension & Skeletal Neutrality
Improves posture, strengthens thighs, knees, and ankles, firms abdomen.
Vrkshasana
Tree Pose
Focus: Rooted Balance & Hip Abduction
Improves balance, focus, and coordination; strengthens lower limbs.
Trikonasana
Triangle Pose
Focus: Lateral Spinal Flexion & Hamstring Opening
Stretches hips, groin, hamstrings, and calves; relieves stress.
Virabhadrasana I
Warrior I Pose
Focus: Psoas Stretch & Pelvic Squareness
Stretches chest, lungs, shoulders, neck, belly, and groins (psoas).
Virabhadrasana II
Warrior II Pose
Focus: Hip Abduction & Pelvic Opening
Strengthens legs and arms, opens chest and shoulders, builds stamina.
Virabhadrasana III
Warrior III Pose
Focus: Unilateral Balance & Posterior Chain Activation
Strengthens ankles, legs, shoulders, and back muscles; tones abdomen.
Parsvottanasana
Intense Side Stretch / Pyramid Pose
Focus: Deep Hamstring Extension & Hip Squareness
Stretches spine, shoulders, hips, and hamstrings; aids digestion.
Garudasana
Eagle Pose
Focus: Joint Adduction & Neurological Focus
Strengthens and stretches ankles and calves; opens shoulders.
Utthita Hasta Padangusthasana
Extended Hand-To-Big-Toe Pose
Focus: Single-Leg Balance & Active Hip Flexion
Strengthens legs and ankles, stretches hamstrings and hips deep.
Bhujangasana
Cobra Pose
Focus: Thoracic Extension & Shoulder Decompression
Strengthens spine, stretches chest and lungs, stimulates abdomen.
Ustrasana
Camel Pose
Focus: Anterior Chain Opening & Neck Extension
Stretches entire front of body, deeply opens psoas and chest.
Dhanurasana
Bow Pose
Focus: Spinal Extension & Shoulder Retraction
Improves flexibility of spine, stimulates endocrine system.
Urdhva Dhanurasana
Wheel / Upward Bow Pose
Focus: Total Spinal Extension & Shoulder Girdle Flexion
Strengthens arms, wrists, legs, abdomen, and spine; opens heart.
Setu Bandhasana
Bridge Pose
Focus: Gluteal Engagement & Backbending Foundations
Stretches chest, neck, and spine; calms brain and reduces anxiety.
Salabhasana
Locust Pose
Focus: Erector Spinae & Glute Strengthening
Strengthens muscles of spine, buttocks, back of arms and legs.
Adho Mukha Svanasana
Downward-Facing Dog
Focus: Posterior Chain Extension & Spinal Traction
Relieves fatigue, stretches hamstrings and calves, tones lower back.
Sirsasana
Headstand
Focus: Cervical Alignment & Forearm Press
Calms brain, stimulates lymphatic system, strengthens arms and core.
Sarvangasana
Shoulder Stand
Focus: Cervical Flexion & Shoulder Stability
Stimulates thyroid and parathyroid glands, promotes deep calm.
Pincha Mayurasana
Forearm Stand
Focus: Shoulder Flexion & Core Girdle Stabilization
Strengthens shoulders, arms, and back; improves sense of balance.
Halasana
Plow Pose
Focus: Spinal Extension & Hamstring Release
Calms nervous system, reduces stress, stretches shoulders and spine.
Adho Mukha Vrksasana
Handstand
Focus: Wrist Alignment & Shoulder Shrug Strength
Deeply builds upper body strength, improves balance and confidence.
Bakasana
Crow Pose
Focus: Wrist Strength & Hip Flexor Retraction
Strengthens arms and wrists, tones abdominal muscles.
Astavakrasana
Eight-Angle Pose
Focus: Lateral Hip Flexion & Arm Balance Leverage
Strengthens wrists and arms, challenges deep obliques and core.
Mayurasana
Peacock Pose
Focus: Wrist Hyperflexion & Core Extension
Detoxifies abdominal organs, builds robust wrist & shoulder strength.
Eka Pada Koundinyasana II
One-Legged Arm Balance
Focus: Inner Thigh Flexibility & Asymmetric Leverage
Strengthens wrists, shoulders, and core; opens groin and hamstrings.
Paschimottanasana
Seated Forward Bend
Focus: Lumbar Extension & Posterior Chain Length
Calms brain, stretches spine and hamstrings, helps relieve mild depression.
Ardha Matsyendrasana
Half Lord of the Fishes Pose
Focus: Spinal Rotation & Chest Opening
Stimulates liver and kidneys, stretches shoulders and hips.
Padmasana
Lotus Pose
Focus: Deep External Hip Rotation
Anchors body for deep pranayama and meditation, aligns spine.
Baddha Konasana
Bound Angle Pose / Butterfly
Focus: Hip Abduction & Groin Stretch
Stimulates heart and improves circulation, stretches inner thighs.
Balasana
Child's Pose
Focus: Parasympathetic Activation & Lumbar Release
Gently stretches hips, thighs, and ankles; calms nervous system.
Savasana
Corpse Pose
Focus: Absolute Neuromuscular Release
Calms brain, lowers blood pressure, integrates practice benefits.
Viparita Karani
Legs-Up-The-Wall Pose
Focus: Venous Return & Gentle Hamstring Stretch
Relieves tired lower limbs, boosts circulation, induces deep calm.