90+ Yoga Poses List – Check Simple Asanas Names with Type

90+ yoga poses list to improve flexibility, strength, balance, overall well-being, check list of simple asanas with names and types, know physical, mental, emotional benefits

Yoga Poses List

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,
Yoga Handstand
Akarna Dhanurasana Shooting bow,
Bow and arrow
Anantasana Ananta’s pose,
Vishnu’s Couch pose
Anjaneyasana Crescent Moon Standing, Backbend
Ardha Chandrasana Half moon Standing
Ashtanga Namaskara Eight-Limbed Salutation
Astavakrasana Aṣṭāvakra’s pose,
Baddha Konasana
Bound angle,
Cobbler’s pose
Crane (arms straight)
Crow (arms bent)
Balasana Child Sitting
Formidable Reclining
Bharadvajasana Bharadvaja’s twist Sitting, Twist
Bhekasana Frog Reclining, Backbend
Bhujangasana Cobra Reclining, Backbend
Bhujapidasana Arm-pressing posture Balancing
Cat Kneeling, Backbend
Chaturanga Dandasana Four-Limbed Staff
Low Plank
Dandasana Staff Sitting
Dhanurasana Bow Reclining, Backbend
Durvasasana Durvasa’s Pose Standing, Balancing
Garbha Pindasana Embryo in Womb Sitting
Garudasana Eagle Standing, Balancing
Gomukhasana Cow-faced Sitting
Gorakshasana Cowherd
Gorakhnath’s pose
Halasana Plough Inversion, Forward bend
Hanumanasana Hanuman’s Pose Sitting
Janusirsasana Head-to-Knee Sitting, Forward bend
Jathara Parivartanasana Belly twist Reclining, Twist
Kapotasana Pigeon Kneeling, Backbend
Karnapidasana Ear-pressing Inversion, Forward bend
Kaundinyasana Kaundinya’s pose Balancing
Kraunchasana Heron Sitting
Kukkutasana Cockerel Balancing
Kurmasana Tortoise Sitting, Forward bend
Lolasana Pendant Balancing
Makarasana Crocodile Reclining
Malasana Garland Squatting, Forward bend
Mandukasana Frog Sitting
Marichyasana Marichi’s Pose Sitting, Twist
Matsyasana Fish Reclining, Backbend
Matsyendrasana Lord of the Fishes
Matsyendra’s pose
Sitting, Twist
Mayurasana Peacock Balancing
Muktasana Liberated Sitting
Natarajasana Lord of the Dance
Nataraja’s Pose
Standing, Backbend
Boat Sitting, Forward bend
Padmasana Lotus Sitting
Parighasana Gate Standing
Parshvakonasana Side angle Standing
Parshvottanasana Intense side stretch Standing
Pashasana Noose Squatting, Twist
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
Shalabhasana Locust Reclining, Backbend
Sarvangasana Shoulder Stand Inversion
Samakonasana Side splits Sitting
Shavasana Corpse Reclining
Setu Bandha Sarvangasana Shoulder supported bridge Inversion, Backbend
Siddhasana (men),
Siddha Yoni Asana (women)
The Adept’s Pose
Simhasana Lion Sitting
Yoga Headstand
Sukhasana Easy Sitting
Supta Padangusthasana Big toe supine Reclining
Surya Namaskar Salute to the Sun
Sun Salutation
Standing, Forward bend
Svastikasana Auspicious
Lucky mark
Tadasana Mountain Standing
Tittibhasana Firefly Balancing
Utthita Trikonasana
Triangle Standing
Trivikramasana Trivikrama’s pose
Standing splits
Supta Trivikramasana (reclining variant)
Standing / Balancing
Tulasana Balance / Scales Balancing
Upavishta Konasana Open Angle Sitting
Urdhva Dhanurasana
Upwards-facing bow,
Inversion, Backbend
Urdhva Mukha Shvanasana Upward-Facing Dog Reclining, Backbend
Ushtrasana Camel Kneeling, 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)
Vajrasana Thunderbolt Kneeling
Vasishtasana Vasishta’s pose,
Side plank
Viparita Dandasana Inverted Staff Inversion, Backbend
Viparita Karani
Uttanapadasana (variant)
Inverted practice
Legs up the wall
Viparita Virabhadrasana Reversed Warrior Standing
Virabhadrasana I Warrior I Standing
Virabhadrasana II Warrior II Standing
Virabhadrasana III Warrior III Standing
Dhyana Virasana
Hero’s Meditation
Vrikshasana Tree Standing, Balancing
Vrischikasana Scorpion Inversion, Backbend
Pasini Mudra
Yogic sleep
Noose Mudra
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.

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