Essential Yoga Poses
Master these foundational asanas to build strength, flexibility, and mindfulness in your practice.
Mountain Pose
Tadasana
The foundation of all standing poses. Stand tall with feet together, arms at sides, weight evenly distributed. Engage thighs, lift chest, and breathe deeply.
Benefits:
- Improves posture and body awareness
- Strengthens thighs, knees, and ankles
- Firms abdomen and buttocks
Downward-Facing Dog
Adho Mukha Svanasana
Form an inverted V-shape with hands and feet planted, hips lifted high. Press hands firmly, extend spine, and relax head between arms.
Benefits:
- Stretches shoulders, hamstrings, calves
- Strengthens arms and legs
- Energizes the entire body
Warrior I
Virabhadrasana I
Step one foot forward into a lunge, front knee bent at 90 degrees, back leg straight. Raise arms overhead, shoulders relaxed, gaze forward.
Benefits:
- Builds strength in legs and arms
- Opens chest and shoulders
- Improves focus and balance
Warrior II
Virabhadrasana II
Wide stance with front knee bent, back leg straight. Extend arms parallel to floor, gaze over front hand. Ground through both feet firmly.
Benefits:
- Strengthens and stretches legs and ankles
- Increases stamina and concentration
- Opens hips and chest
Tree Pose
Vrksasana
Stand on one leg, place other foot on inner thigh or calf (never on knee). Bring hands to prayer position at chest or extend overhead.
Benefits:
- Improves balance and stability
- Strengthens legs and core
- Enhances focus and concentration
Triangle Pose
Trikonasana
Wide-legged stance, reach forward and down with one hand to shin, ankle, or floor. Extend other arm upward, creating a straight line.
Benefits:
- Stretches and strengthens thighs and spine
- Opens chest and shoulders
- Stimulates abdominal organs
Child's Pose
Balasana
Kneel and sit back on heels, fold forward with forehead to mat, arms extended or alongside body. Breathe deeply and relax completely.
Benefits:
- Gently stretches hips, thighs, ankles
- Calms the mind and relieves stress
- Perfect resting pose between sequences
Cobra Pose
Bhujangasana
Lie on stomach, place hands under shoulders. Press into hands, lift chest off mat, keeping elbows slightly bent. Draw shoulders back.
Benefits:
- Strengthens spine and opens chest
- Stretches shoulders and abdomen
- Improves posture and flexibility
Bridge Pose
Setu Bandha Sarvangasana
Lie on back, bend knees with feet hip-width apart. Press into feet, lift hips toward ceiling, interlace fingers beneath body.
Benefits:
- Strengthens back, glutes, and legs
- Opens chest and improves breathing
- Calms the mind and reduces anxiety
Plank Pose
Phalakasana
Hold body in straight line from head to heels, supported on hands and toes. Engage core, keep hips level, gaze down.
Benefits:
- Builds core strength and stability
- Strengthens arms, wrists, and spine
- Improves posture and endurance
Seated Forward Bend
Paschimottanasana
Sit with legs extended, hinge at hips to fold forward over legs. Reach for feet, ankles, or shins. Keep spine long.
Benefits:
- Deeply stretches hamstrings and spine
- Calms mind and relieves stress
- Stimulates digestive organs
Pigeon Pose
Eka Pada Rajakapotasana
From downward dog, bring one knee forward between hands, extend back leg. Square hips, fold forward or stay upright.
Benefits:
- Deep hip opener and stretch
- Releases tension in hip flexors
- Improves flexibility and posture
Crow Pose
Bakasana
Squat, place hands flat on mat. Lean forward, lift feet off ground, balance on hands with knees resting on upper arms.
Benefits:
- Builds arm and wrist strength
- Develops balance and coordination
- Improves focus and confidence
Headstand
Sirsasana
The king of poses. Forearms and crown of head create tripod base. Engage core, lift legs overhead, balance inverted.
Benefits:
- Increases blood flow to brain
- Builds shoulder and core strength
- Improves focus and mental clarity
Wheel Pose
Urdhva Dhanurasana
Full backbend. Lie on back, bend knees and elbows. Press hands and feet into mat, lift entire body into arch.
Benefits:
- Strengthens entire body
- Opens chest, shoulders, and hip flexors
- Energizes and builds flexibility