Best Yoga Poses & Asanas with Names and Benefits

We all know how ancient yoga is and how much they value put in our lives. All the physical, mental, and spiritual benefits which we achieve from yoga and how it helps us to deal with any situation like stress and depression, we all know it. With taking this in our minds, today we are going about the Yoga Poses about which we must know. So, let’s check the list of poses.

Basic Yoga Asanas
Intermediate Yoga Asanas
Advanced Yoga Asanas

Basic Yoga Poses & Asanas

Mountain Pose

Sanskrit: Tadasana

Here is how it’s done-

You should stand with your legs jointly. Push down with your toes. Lift your head, pull your shoulder blades down your back, and roll your shoulders away from your ears.

Use your things, pull your belly button in, and extend up via the spine. Keep your palms facing forward. Gently relax your jaw and relax your brow. Take a deep breath.

Benefits- It helps you to balance and attract your attention at the present moment.

Chair Pose

Sanskrit: Utkatasana

Here’s how to do it-

Begin with a Mountain pose. Take a deep breath and lift your arms, unfurl your fingers, and advance up via your fingertips. When you exhale, sit back & down in a chair position. Try to locomote your weight to the heels and increase up via the spine.

Benefits- It helps you to bolster your legs, upper back, and shoulders.

Down Dog on a chair

Sanskrit: Uttana shishosana

Here is how to do it-

Put your hand on the backside of a chair with your palms shoulder-distance wide. Move backward until your legs line up under your hips, making a right angle with your body, spine similitude with the ground.

Ground via your feet and raise via your thighs. Try to contact your hips out from your hands to prolong the sides of your torso. Pull your outer arms in and prolong via the crown of your head.

Benefits- It helps you open the shoulders, make a length in the spine, and stretch the hamstrings.

Downward-Facing Dog

Sanskrit: Adho Mukha Svanasana

Here is how to do it:

Put your hands 6 inches in front of you on all fours. Pleat your toes and raise your hips up and back to prolong your spine. If your hamstrings are stiff, bend your knees to get your weight back into the legs.

Rotate your arms so that your biceps are facing each other as you unfurl your fingers wide and press into your hands. Push your thighs back toward the wall behind you.

Benefits- It helps to open shoulders, stretch the spine, and lengthen hamstrings. It has also a calming effect as your head is below your heart.

Intermediate Yoga Poses

Plank Pose

Sanskrit: Kumbhakasana

Here is how to do it-

Begin in a down-facing dog posture. Move forward so that your shoulders are placed over your wrists. Make sure your hips do not drop and pull your navel in toward your spine.

Try to contact your heels back as you prolong the crown of your head forward. Press your hands into the ground and push the floor away from you. Prolong via the arms and enlarge your chest.

Benefits- It is best for core strength. It is also helpful for the abdominals and boosts stability.

Upward-Facing Dog

Sanskrit: Urdhva Mukha Svanasana

Here is how to do it-

Lay face down on the ground. Bend your elbows and put your hands on the mat in line with your lower ribs. Hold your elbows in line with your torso. Pleat your toes and inhale.

Push the ground as you exhale like a pushup. Tidy your arms and widen across the chest, balancing your hips a few inches above the ground at the same time.

When you bend your elbows and push up, keep your hips on the ground and roll your shoulders down your back. Tidy as much as possible via the arms and concentrate on straightening the spine. Slowly lower down onto your stomach if you feel any pain.

Benefits- This exercise helps open the chest and shoulder while pulling the abdominals and hip flexors.

Half Moon Pose

Sanskrit: Ardha Chandrasana

Here is how to do it-

Begin in a triangle posture. Bend your leading knee, keeping it parallel to your second toe. Step back with your back foot and walk forward with your front hand 12 inches. Keep it on the ground or put it on a block.

Move your weight on your front leg and raise your back leg off the floor. Tidy out the front foot, holding your front hand on the ground or a block.

Contact your back leg against the wall behind you, leg turned. Raise your back arm toward the sky. Look at the hand touching the ground. Slowly lower the lifted leg to the ground and bend the front leg to exit the pose.

Benefit- It helps strengthen legs and outer hips and also prolongs hamstrings, inner thighs, and boosts concentration.

Advanced Yoga Poses

Boat Pose

Sanskrit: Navasana

Here is how to do it-

Sit in a knee-bent position. Put your hands under your knees. Lean back on the sitz bones and hug your abs to your spine as you lift your lower back. Raise shins parallel to the ground. Then extend arms ahead. In the end, tidy your knees if you can.

Benefit- It helps to boost abdominals and hip flexibility.

There are many other advanced poses which you can try at home. Some of these are wall-assisted forearm stand, headstand, shoulder stand, etc. Let us know how many of these you have tried!