improve Yoga Routine

Asana (Yoga Poses)

Asana (Yoga Pose) is the third Limb of Ashtanga Yoga. In a simple word, the meaning of Asana is ‘to seat’. Definition of Asana according to Maharishi Patanjali ‘Yog Sutra’: – “Sthira sukham Asanam (स्थिरसुखमासनम्). Which means practicing yoga with the capability (strength) in a relaxed way, which gives rise to harmony with the physical body or

Asana (yoga pose) is a stable and comfortable posture which helps attain mental equilibrium.

The meaning of “Sthira Sukham Asanam” as follows: –
Sthira = Stable; steady; strong; motionless.
Sukham =
Relaxed; light; happy; ease filled; comfortable.
Asanam = Physical practice. Seated position; posture or pose; seated position.

List of Asanas (yoga pose)

Basic Yoga Poses

Intermediate Yoga Poses

Advance Yoga Poses

  1. Tadasana (Palm Tree Pose)
  2. Kati Chakrasana (Standing Spinal Twist Pose)
  3. Tiryaka Tadasana (Swaying Palm Tree Pose)
  4. Shashankasana (Rabbit Pose)
  5. Dandasana (Staff Pose)
  6. Titli Asana (Butterfly Yoga pose)
  7. Halasana (Plow Pose)
  8. Trikonasana (Triangle Pose)
  9. Padmasana (Lotus Pose)
  10. Pawanmuktasana (Wind-Relieving Pose)
  11. Ardha Matsyendrasana (Half Spinal Twist Pose)
  12. Ardhahalasana (Half Plough Pose)
  13. Vakrasana (Half Spinal Twist Pose)
  14. Simhasana (Lion Yoga Pose)
  15. Uttanasana (Standing Forward Bend Pose)
  16. Makarasana (Crocodile Yoga Pose)
  17. Baddha Konasana (Bound Angle Yoga Pose)
  18. Mandukasana (Frog Yoga Pose)
  19. Swastikasana (The Auspicious Yoga Pose)
  20. Virasana (Hero Yoga Pose)
  21. Siddhasana (The Accomplished Pose)
  22. Padvritasana (Single or Double Leg Circle)
  23. Shalabhasana (Locust Yoga Pose)
  24. Dwichakrikasan (Cycling Yoga Pose)
  25. Sarvangasana (Shoulders stand Pose)
  26. Markatasana (Monkey Yoga Pose)
  27. Adho Mukha Svanasana (Downward-facing Dog Yoga Pose)
  28. Vrikshasana (Tree Yoga Pose)
  29. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
  30. Chaturanga Dandasana (Four-limbed staff pose)
  31. Kurmasana (Tortoise Pose)
  32. Balasana (Child Yoga Pose)
  33. Ananda Balasana (Happy Baby Pose)
  34. Marjariasana (Cat Pose or Cat stretch)
  35. Sukhasana (Easy Yoga Pose)
  36. Deviasana (The Goddess Pose)
  37. Bharadvajasana (Bharadvaja’s Twist or Seated Twist Asana)
  38. Uttana Shishosana (Extended Puppy Pose)
  39. Bitilasana {Cow Pose}
  40. Eka Pada Pranamasana {one legged Prayer Pose}
  41. Shavasana {Corpse Pose} Relaxation Yoga Pose
  42. Plank Pose {Adho Mukha Dandasana}
  43. Utkatasana {Chair Yoga Pose}
  44. Chakki Chalanasana (Churning the Mill Pose)
  45. Malasana (Garland Yoga Pose)
  46. Vajrasana (Thunderbolt Pose)
  47. Reverse Prayer Pose (Viparita Namaskarasana)
  48. Urdhva Anjaneyasana (Upward Crescent Moon Pose)
  49. Sucirandhrasana (Eye of the Needle pose)
  50. Urdhva Anjaneyasana (Upward Crescent Moon Pose)
  51. Astangasana (Eight Limbs Pose)
  52. Tadakasana (Pool yoga pose)
  53. Hasya Asana (Smile makes a Difference)
  54. Ardha Padmasana (Half Lotus Pose)
  55. Equestrian Yoga Pose (Ashwa Sanchalanasana)
  56. Ardha Chakrasana (Half Wheel Pose)
  1. Surya Namaskar (Sun Salutation)
  2. Bhujangasana (Cobra Pose)
  3. Gomukhasana (Cow Pose)
  4. Paschimottanasana (Forward Bend Yoga Pose)
  5. Ustrasana (Camel Pose)
  6. Setu Bandhasana (Bridge Pose)
  7. Naukasana (Boat Pose)
  8. Dhanurasana (Bow Pose)
  9. Supta Vajrasana (Reclined Thunderbolt Pose)
  10. Baddha Padmasana (Locked Lotus Pose)
  11. Karnapidasana (Knee to Ear Pose)
  12. Virabhadrasana {Warrior yoga pose}
  13. Kapotasana {Pigeon Pose}
  14. Supta Virasana (Reclining Hero Pose)
  15. Anjaneyasana {Low Lunge Pose}
  16. Parivrtta Utkatasana (Revolved chair Pose or Twisted Chair Pose)
  17. Prasarita Padottanasana (Wide-Legged Forward Bend Pose)
  18. Supta Padangusthasana {Reclined Hand to Big Toe Pose}
  19. Padahastasana {Hand Under Foot Pose}
  20. Parighasana (Gate Pose)
  21. Ardha Chandrasana (Half Moon Pose)
  22. Utthan Pristhasana (Lizard Pose)
  23. Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)
  24. Ardha Bhekasana (Half Frog Pose)
  25. Parivrtta Ustrasana (Revolved Camel Pose)
  26. Sucirandhrasana (Eye of the Needle pose)
  27. Parivrtta Parighasana | Revolving Beam Yoga Pose
  28. Akarna Dhanurasana (Archer’s Yoga Pose)
  29. Urdhva Paryankasana | Upward Couch Pose
  30. Eka Pada Setu Bandhasana | One Legged Bridge Pose
  31. Uttanpadasana (Leg Raised Pose)
  32. Garbhasana (Fetus Pose) Steps and Benefits
  33. Kandharasana (The Shoulder Pose)
  34. Vasisthasana (Side Plank Yoga Pose)
  35. Padma Bhujangasana (Lotus in Cobra Pose)
  36. Viparita Karani: Legs Up the Wall Pose
  37. Pasasana (Noose Yoga Pose)
  38. Anantasana (Infinite Yoga Pose)
  39. Upward Extended Feet Pose (Urdhva Prasarita Padasana)
  40. Bound Revolved Half Moon Pose (Baddha Parivrtta Ardha Chandrasana)
  1. Chakrasana (Wheel Pose)
  2. Garudasana (Eagle Pose)
  3. Bakasana (Crane Pose)
  4. Purna Bhujangasana (Advance Cobra pose)
  5. Shirshasana (Headstand Pose)
  6. Tulasana {scale Pose}
  7. Purvottanasana {Upward Plank Pose}
  8. Agnistambhasana {Burning log Pose}
  9. Janushirasana {Head to Knee Pose}
  10. Kukkutasana {Cock or Rooster Pose}
  11. Ardha Pincha Mayurasana {Dolphin Pose}
  12. Makara Adho Mukha Svanasana {Dolphin Plank Pose}
  13. Kapotasana (Advanced Pigeon Pose)
  14. Rajakapotasana {King Pigeon Pose}
  15. Natarajasana {Lord of the Dance Pose}
  16. Pincha Mayurasana (Feathered Peacock Pose)
  17. Tittibhasana (Firefly Pose)
  18. Hanumanasana (Monkey Pose)
  19. Mayurasana (Peacock Pose)
  20. Pincha Mayurasana (Feathered Peacock Pose)
  21. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
  22. Vrschikasana (Scorpion Pose)
  23. Adho Mukha Vrksasana (Handstand Yoga Pos)
  24. Urdhva Padmasana (Lotus Pose in Headstand)
  25. Viparita Shalabhasana (Reversed Locust Pose)
  26. Upavistha Konasana (Wide-Angle Seated Forward Bend)-Yoga Pose
  27. Astavakrasana (Eight-Angle Pose)
  28. Eka Hasta Bhujasana
  29. Parivrtta Surya Yantrasana (The Compass Yoga Pose)
  30. Urdhva Prasarita Eka Padasana (Standing Split Pose)
  31. Parivrtta Surya Yantrasana (The Compass Yoga Pose)
  32. Urdhva Prasarita Eka Padasana | Standing Split Pose
  33. Yoganidrasana (Sleeping Yogi Yoga pose)
  34. Bird of Paradise Pose (Svarga Dvidasana)
  35. Shoulder Pressing Pose (Bhujapidasana)
  36. Sugarcane Yoga Pose (Ardha Chandra Chapasana)
  37. Padma Mayurasana (Lotus in Peacock Pose)

Asana is a state of being in which you can remain stable, quiet and comfortable, calm, physically and mentally.

Most of the people link Asanas with gymnastic exercises or bodybuilding techniques. Which is a totally wrong concept. Asanas are neither designed for developing or growing huge unnecessary muscles.

Yogasanas have an important role in the development of the physical, mental and spiritual personality, whereas other exercises only have a physical effect on the muscles and bones. In comparison to Asana, the Physical exercises are performed quickly and with lots of hard breathing. Whereas Yogasanas are performed slowly with concentration and relaxation. A weak or sick person, small children, and senior people cannot perform the heavy exercises. Other exercises do not provide relaxation and rejuvenation which people need.

Weightlifting; gymnastic exercise and many other exercises are not suitable for everyone. People in any age group can perform the Asanas. Yogasana is different from other exercises. In Yogasanas both the external and internal systems are influenced so that the endocrine glands; nervous system and internal organs as well as muscles are encouraged to function well. Thus Asanas have a physical and psychoneurotic impact that is useful in natural process infirmities. They’ll be done by each healthy and unhealthy folks, young and precious. They’re most helpful for each concentration and meditation. Different systems of physical culture increase the toxins within the body, whereas Asanas scale back the poisonous substance level.

Yoga Asanas cover the basic positions of standing, sitting, forward bends, turns, reversals, backbends and resting. There are more than 840,000 poses in yoga.

General Benefits of Asanas (yoga pose)

Physical Benefits of Yoga Pose

The necessary glandular system is controlled so the right quantities of the various hormones are secreted from all the glands within the body. This has repercussions on our physical well-being moreover as on our cognition towards life. Though one organ is out of whack, a plain loss in health could also be old. Therefore, it is important that this method is maintained in peak condition. Morbid organs will be repaired, rejuvenated and inspired to hold out their traditional duty through regular practice of Asanas. The muscles and bones, nerves, glands, metabolism, emission and circulatory systems are coordinated in order that they assist each other. Asanas build the body’s versatile and able to alter itself simply to changes of surroundings. To summarize, we will say that Asanas maintain the chassis at an optimum state and motivate an unhealthy body to become healthy.

Mental Benefits of asana (yoga pose)

Asanas make our mind strong and give the power to endure pain and unhappiness. By this, the power of determination and concentration are developed. Equilibrium, what’s more, essentialness turns into the ordinary perspective after the customary routine of Asanas. You will be able to face the sorrow, pressure, and obstacles of the world with peace, without being disturbed.

Spiritual Benefits of asana (yoga pose)

Asana (yoga pose) is a unit nearly a necessity for religious aspirants to awaken their psychic schools.

Asanas ought to be considered the sorts of meditation and psychic purification. Yogasanas ought to be schooled within the complete manner delineate within the tantras, with attention to the relating focuses incorporated into the takeover.

18 thoughts on “Asana (Yoga Poses)”

  1. I find good articles in your side. Can I pritable pdf of all yogasana steps. Also I am from mumbai, pl advise you conduct any yoga classes in Mumbai..

    1. Thnx @ Gurpreet sagoo, for your comments. if you coudn’t pigeon pose, for this you have to practice basic level asana once you are master in it, then go for next. With daily practice you can easily perform any asana.

  2. Great asana articles… Please make complete series for different level and activities like for beginners, asthma, migrain,ulcer… This way it can help an individual to choose specific series as per their need.

    1. @ Jami, again thnx for giving us such nice suggestion. Our website is new so, we are working on it. In two or three months your suggestion is applied to our website. Keep connect with us and we welcome your suggestion.

    1. Yes, yoga can helps in low sperm count. (Normal range of sperm count is between 20 million and 120 million per milliliter of semen). When it’s falls below 20 million it noted as low count. There so many Asana, Pranayama & Kriyas for this. Here are some given below:

      In Pranayama Practice : Anulom Vilom, Kapalbhati & Nadi Shodhana.

      In Asana: Padmasana, Virasana, Shalabasana ,Gomukhasana, Ardha Matsyendrasana, Halasana, Surya Namaskar etc.

      Agnisar Kriya, Ashwini Mudra is also suitable for your problem. Keep Practicing.
      Thank you!
      May God bless you.

  3. Hello ,
    Please can you tell me the poses which are helpful to eliminate premature ejaculation problem . Thanks in Advance

    1. @Himanshu, Sorry for late reply.
      Thanks for your comment, For premature ejaculation is a big problem in men.
      Try These Asana for your problem.
      1. Virasana (Hero pose)
      2. Vajrasana (Thunderbolt Pose)
      3. Dhanurasana
      4. Cobra Pose.
      6. Surya Namaskar.
      Take 5 dates (khajoor) with milk daily, this will helps you a lot.
      In breathing technique, perform Anulom Vilom, Nadi Shodhana and take healthy and natural food avoid alcohol and smoking.
      May God bless you.

    1. Good to hear from you. We are happy that you liked our work. Your appreciation motivates us to do more hard work on the website.
      Keep connected with us.

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