Yoga poses, also known as asanas, are specific body postures and positions practiced in yoga. They are a fundamental aspect of yoga practice and are designed to improve flexibility, strength, balance, and overall well-being. Check 90+ yoga poses list with simple asanas names and types.
There are numerous yoga poses offering a wide range of physical, mental, and emotional benefits. Some common yoga poses Mountain Pose (Tadasana), Child’s Pose (Balasana), Tree Pose (Vrikshasana), among others. Know simple asanas names where each one has its own unique benefits.
90+ Yoga Poses List
|Asanas||Yoga Pose Name In English||Type, Effect on Spine|
|Adho Mukha Shvanasana||Downward-Facing Dog||Standing, Forward bend|
|Adho Mukha Vrikshasana||Downward-Facing Tree,
|Akarna Dhanurasana||Shooting bow,
Bow and arrow
Vishnu’s Couch pose
|Anjaneyasana||Crescent Moon||Standing, Backbend|
|Ardha Chandrasana||Half moon||Standing|
|Ashtanga Namaskara||Eight-Limbed Salutation
|Crane (arms straight)
Crow (arms bent)
|Bharadvajasana||Bharadvaja’s twist||Sitting, Twist|
|Chaturanga Dandasana||Four-Limbed Staff
|Durvasasana||Durvasa’s Pose||Standing, Balancing|
|Garbha Pindasana||Embryo in Womb||Sitting|
|Halasana||Plough||Inversion, Forward bend|
|Janusirsasana||Head-to-Knee||Sitting, Forward bend|
|Jathara Parivartanasana||Belly twist||Reclining, Twist|
|Karnapidasana||Ear-pressing||Inversion, Forward bend|
|Kurmasana||Tortoise||Sitting, Forward bend|
|Malasana||Garland||Squatting, Forward bend|
|Marichyasana||Marichi’s Pose||Sitting, Twist|
|Matsyendrasana||Lord of the Fishes
|Natarajasana||Lord of the Dance
|Boat||Sitting, Forward bend|
|Parshvottanasana||Intense side stretch||Standing|
|Paschimottanasana||Seated Forward Bend||Sitting, Forward Bend|
|Pincha Mayurasana||Feathered Peacock||Balancing|
|Prasarita Padottanasana||Wide Stance Forward Bend||Standing, Forward bend|
|Rajakapotasana||King Pigeon||Sitting, Backbend|
|Setu Bandha Sarvangasana||Shoulder supported bridge||Inversion, Backbend|
Siddha Yoni Asana (women)
The Adept’s Pose
|Supta Padangusthasana||Big toe supine||Reclining|
|Surya Namaskar||Salute to the Sun
|Standing, Forward bend|
Supta Trivikramasana (reclining variant)
|Standing / Balancing|
|Tulasana||Balance / Scales||Balancing|
|Upavishta Konasana||Open Angle||Sitting|
|Urdhva Mukha Shvanasana||Upward-Facing Dog||Reclining, Backbend|
|Utkatasana||Awkward or Powerful||Standing|
|Uttanasana||Standing Forward Bend||Standing, Forward bend|
|Utthita Hastapadangusthasana||Standing Big Toe Hold
(I: leg to the side;
II: leg to the front)
|Viparita Dandasana||Inverted Staff||Inversion, Backbend|
Legs up the wall
|Viparita Virabhadrasana||Reversed Warrior||Standing|
|Virabhadrasana I||Warrior I||Standing|
|Virabhadrasana II||Warrior II||Standing|
|Virabhadrasana III||Warrior III||Standing|
|Reclining, Forward bend|
Benefits of Simple Asanas
Here are some of the key advantages of practicing asanas regularly:-
- Improved Flexibility: Regular practice of asanas helps increase flexibility in the muscles, joints, and connective tissues, leading to better range of motion and reduced risk of injuries.
- Increased Strength: Many yoga poses require you to support your body weight, which helps build strength in various muscle groups, including the core, arms, legs, and back.
- Better Posture: Asanas promote awareness of body alignment, helping you develop better posture both on and off the mat.
- Enhanced Balance and Coordination: Balancing poses in yoga improve stability and coordination, leading to better overall body control.
- Stress Reduction: Practicing asanas encourages relaxation and reduces the production of stress hormones, promoting a sense of calm and well-being.
- Improved Concentration: As you focus on maintaining the poses and your breath, yoga enhances your concentration and mental clarity.
- Mind-Body Connection: Yoga fosters a deeper connection between your mind and body, promoting self-awareness and mindfulness.
- Better Circulation: Certain asanas help improve blood circulation, which can benefit the cardiovascular system and overall health.
- Boosted Energy Levels: Yoga poses, especially inversions, can help increase energy levels by stimulating the nervous system and improving blood flow to the brain.
- Relief from Aches and Pains: Regular asana practice can alleviate muscle tension, back pain, and other common physical discomforts.
- Enhanced Respiratory Function: Specific breathing techniques (pranayama) incorporated in yoga can improve lung capacity and breathing efficiency.
- Detoxification: Certain twisting and bending poses help massage and stimulate organs, aiding in detoxification and digestion.
- Emotional Balance: Asanas, combined with breathwork, can help regulate emotions, reduce anxiety, and improve mood.
- Better Sleep: Practicing asanas can promote better sleep patterns and help combat insomnia.
- Spiritual Growth: For many practitioners, asanas serve as a means to prepare the body and mind for deeper spiritual practices and meditation.
It’s important to note that the benefits of yoga asanas are not only physical but also extend to mental and emotional well-being. Regular practice, along with proper alignment and mindfulness, can lead to a healthier, more balanced lifestyle. As with any physical activity, it’s recommended to consult with a healthcare professional before starting a new yoga practice, especially if you have any pre-existing medical conditions.