Basic to Advanced Yoga Poses Name


A simple Yoga Pose in the morning can make you feel better for the entire day. A 15-minutes practice of Yoga Asana is enough to yield better health benefits faster than a gym exercise. According to Patanjali Yoga Sutra (Aphorisms), these ancient healing and fitness techniques, are based on position and breathing that are more than just workouts.

What is Yoga Asana?

Another branch of Yoga is Asana (Pose) which refers to a physical posture. Generally, you can say that Asana means a specific position practice for a period while relaxing and breathing.

No surprise, why many people practice Yoga Poses because there are many health benefits of Yoga Poses. However, many people doubt about the right pose to begin? How am I going to make the right pose? As a practitioner, all you have to find is the right moment to start. The rest is sorted out by Yoga itself.

You can start anywhere or at any time, and you don’t have to have reached a certain age. Yoga Positions help you improve your posture, relieves you from Back Pains, anxiety, depression, and many new-age troubles.

Yoga offers a broad spectrum of Yoga Asanas for all age groups that prove to be helpful to patients suffering from chronic ailments. Yoga Postures are an excellent method to practice to get you in balance, retain mobility, and recover your strength.

You can further Categorise Yoga Asana into following

Based on their types and benefits their resultant benefits, Yoga postures are performed targeting specific mechanism of your body. Here is a list of Yoga Postures with their relationship and effects on a particular section of your body.

1. Yoga Poses by Types

The Types of Yoga Poses are different depending on the area they are centered. These Yoga Postures can be performed in order to bring your mental and physical state to balance.

a. Standing Yoga Poses

  • Half Moon Pose (Ardha chandrasana)
  • Dancer Pose (Natarajasana)
  • Warrior Pose III (Virabhadrasana III)
  • Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthana)
  • Mountain Pose (Tadasana)
  • Eagle Pose (Garudasana)
  • Gate Pose (Parighasana)
  • Intense Side Stretch Pose (Parsvottanasana)
  • Standing Half Forward Bend Pose (Ardha Uttanasana)
  • The Tree Pose (Vrksasana)

b. Seated Yoga Postures

  • Seated Forward Bend (Paschimottanasana)
  • Dandasana (Staff Pose)
  • Padmasana (Lotus Pose)
  • Thunderbolt Pose (Vajrasana)
  • Child Pose (Shishuasana)
  • One-Legged forward Bend Pose (Janu Shirasana)
  • Upward Plank Pose (Poorvottansana)
  • Butterfly Posture (Baddhakonasana)
  • Mill Churning Pose (Chakki Chalanasana)
  • Cate Stretch Pose (Marjaryasana)

2. Yoga Poses by Benefits and Anatomy

You can practice Yoga Exercises if you are suffering from dysfunction or a particular disorder associated with that specific organ. To benefit your organs, you can find out the suitable Yoga Exercises based on their relation or association with the disease or dysfunction.

a. Yoga Poses for Anxiety

It is vital for you to practice following Yoga Asana if anxiety and fears grip you. The following Yoga Exercises bring you to a calm state and relax your brain.

  • Big Toe Pose (Padangusthasana)
  • Bound Angle Pose (Badhha Konasana)
  • Bow Pose (Dhanurasana)
  • Bridge Pose (Setu Bandhasana)
  • Camel Pose (Ustrasana)
  • Cat Pose (Marjaryasana)
  • Cow Pose (Bitilasana)
  • Easy Pose (Sukhasana)
  • Fish Pose (Matsyasana)
  • Extended Triangle Pose (Utthita Trikonasana)

b. Yoga Poses for Asthma Patients

If you are dealing with Asthma for a long time and have not relief from medication, you need to flex your body with these combinations. The following Yoga Exercises are performed to treat asthma patients.

  • Noose Pose (Pasasana)
  • Standing Forward Bend (Uttanasana)
  • Upward Bow Wheel Pose (Urdhva Dhanurasana)
  • Reclining Hero Pose (Supta Virasana)
  • Legs-Up-The-Wall Pose (Viparita Karani)
  • Fish Pose (Matsyasana)
  • Easy Pose (Sukhasana)
  • Cobra Pose (Bhujangasana)
  • Upward Salute (Urdhva Hastasana)
  • Supported Headstand (Salamba Sirsasana)

c. Yoga Poses for Back Pain

These Yoga Exercises for Back strengthen your Spine as well as relieve you from backache. Backache is quite a common experience if you stay seated all day. Furthermore, you can improve your posture practicing these Yoga Poses for Spine.

  • Locust Pose (Salabhasana)
  • Plow Pose (Halasana)
  • Dandasana (Staff Pose)
  • Upward Bow Wheel Pose (Urdhva Dhanurasana)
  • Wide-legged Forward Bend (Prasarita Padottanasana)
  • Upward Salute (Urdhva Hastasana)
  • Revolved Side Angle Pose (Parivratta Parsvakonasana)
  • Revolved Head-to-Knee Pose (Parivratta Janu Sirsasana)
  • Half Moon Pose (Ardha Chandrasana)
  • Fire Log Pose (Agnistambhasana)

Note: Kindly seek a professional’s advice if you have undergone a spinal surgery or medical procedure before practicing any of these.

d. Yoga Poses for Digestion

For people suffering from constipation, bloating, or gastric troubles, these Yoga Exercises are the cure. As a beginner, you can try any of these Yoga Postures to balance your digestive system.

  • Thunderbolt (Vajrasana)
  • Legs-Up-The-Wall Pose (Viparita Karani)
  • Standing Forward Bend (Uttanasana)
  • Intense Side Stretch Pose (Parsvottasana)
  • Revolved Triangle Pose (Parivrtta Parsvakonasana)
  • Hero Pose (Virasana)
  • Heron Pose (Krounchasana)
  • Head-to-Knee- Forward Bend (Janu Sirsasana)
  • Marichi’s Pose (Marichyasana III)
  • Seated Forward Bend (Paschimottasana)

e. Yoga Poses for Healthy Heart

These Yoga Asanas can be performed by heart patients to avoid further heart troubles like blockage or blood pressure related issues. Or in general, these Yoga Poses for Healthy Heart can be included in a daily routine to keep your heart active entirely.

  • Easy Pose (Sukhasana)
  • Mountain Pose (Tadasana)
  • Standing Forward Bend Pose (Uttanasana)
  • Boat Pose (Paripurna Navasana)
  • Handstand (Adho Mukha Vrksasana)
  • Low Lunge (Anjaneyasana)
  • Warrior I Pose (Virabhadrasana)
  • Extended Triangle Pose (Utthita Trikonasana)
  • Feathered Peacock Pose (Pincha Mayurasana)
  • Downward Dog (Adho Mukha Svanasana)

Note: Kindly consult your heart specialist in case of severe heart problems

f. Yoga Poses for Brain Health

If you feel restless or overworked, and your mind needs a recharge pill, try these Yoga Poses for Brain Health as a refreshment. These postures are practiced to relax and rejuvenate your brain activity and relieve from headaches triggered by too much stress.

  • Child’s Pose (Balasana)
  • Corpse Pose (Savasana)
  • Head-to-knee- Forward Bend (Janu Sirsasana)
  • Lotus Pose (Padmasana)
  • Salutation Seal (Anjali Mudra)
  • Supported Shoulder Stand (Salamba Sarvangasana)
  • Standing Forward Bend (Uttanasana)
  • Wide-legged-forward Bend
  • Extended Puppy Pose (Uttana Shishosana)
  • Dolphin Plank Pose (Makara Adho Mukha Svanasana)

Recommended: Seek expert’s guidance if you are suffering from migraine or consulting a psychiatrist.

g. Yoga Poses for Abdomen

These listed Yoga Poses for Abs are a more fabulous way to reduce belly fat for health and fitness enthusiasts. Now imagine how much sweat you shed in the gym to have abs in shape. You can practice these Yoga Asanas for Abs to get better results. These Yoga Postures are also helpful for weight loss and to obtain toned stomach muscles.

  • Upward Facing Dog Pose (Urdhva Mukha Svanasana)
  • Warrior II Pose (Virabhadrasana II)
  • Upward Plank Pose (Puvottanasana)
  • Four-limbed Staff Pose (Chaturanga Dandasana)
  • Seated Forward Bend Pose (Paschimottanasana)
  • Bound Angle Pose (Baddha Konasana)
  • Bharadvaja’s Twist (Bharadvajasana I)
  • Bow Pose (Dhanurasana)
  • Crane Pose (Bakasana)
  • Eight-Angle Pose (Astvakrasana)

h. Yoga Asana for Kidney Function

There is not to time wonder how your kidneys are doing, because you can’t know that for sure unless some unexpected situation strikes you. Did you ever know that the following Yoga Poses for Kidneys can keep your troubles at bay?

Check them out and practice some of those to vitalize your Kidney Functions.

  • Bridge Pose (Setu Bandhasana)
  • Cat Pose (Marjaryasana)
  • Cow Pose (Bitilasana)
  • Cobra Pose (Bhujangasana)
  • Half Frog Pose (Ardha Bhekasana)
  • Gate Pose (Parighasana)
  • King Pigeon Pose (Kapotasana)
  • Lord of The Dance Pose/Dancer Pose (Natarajasana)
  • Reclining Bound Angle Pose (Supta Virasana)
  • Side Crane/Crow Pose (Parsva Bakasana)

i. Best Yoga Poses for Liver

Liver balances the chemicals to help you digest the food. So, it becomes quite a vital part to keep this chemical stabilizer well-functioning. Here are some Yoga Poses for Liver that stimulates its functions and help you balance your digestive system.

  • Garland Pose (Malasana)
  • Half Lord of the Fish Pose (Ardha Matsyendrasana)
  • Half Frog Pose (Ardha Bhekasana)
  • Gate Pose (Parighasana)
  • Boat Pose (Paripurna Navasana)
  • Cat Pose (Marjaryasana)
  • Cow Pose (Bitilasana)
  • Noose Pose (Pasasana)
  • Seated Forward Bend (Paschimottasana)
  • Standing Forward Bend (Uttanasana)

j. Best Yoga Poses for Lungs Health

In a rush to accomplish tasks and daily work assignments, it is impossible to get to know what air you breathe. How clean is the environment around you while you commute to work every day?

Lungs are an essential part of your body to keep you respire and upkeep your respiratory system. Here are some of the Best Yoga Postures for Lungs health you can practice.

  • Cobra Pose (Bhujangasana)
  • Easy Pose (Sukhasana)
  • Cow Pose (Bitilasana)
  • Extended Puppy Pose (Uttana Shishosana)
  • Extended Side Angle Pose (Utthita Parsvakonasana)
  • Locust Pose (Salabhasana)
  • Low Lunge (Anjaneyasana)
  • Upward Facing Dog Pose (Urdhva Mukha Svanasana)
  • Warrior I Pose (Virabhadrasana I)
  • AnulomaViloma Pranayama (Shodhana)

All these postures involve intense as well as relaxed breathing so as to emulsify your lungs’ capacity and efficacy. These poses allow your lungs to capacitate the oxygen through open channels and convert it into Carbon Di-Oxide.

3. Basic or Easy Yoga Poses

As the name suggests, you can quickly learn to practice these 10 Basic Yoga Poses and start towards your health right away. The best part of practicing these Easy Yoga Poses is, you do not need any expert’s recommendations. These Asanas are also considered Easy Yoga Poses for Kids.

Regardless of your age group, these Basic Yoga Poses can also are the route to the advanced level Yoga techniques. Simple yet important.

  • Thunderbolt Pose (Vajrasana)
  • Easy Pose (Sukhasana)
  • Child Pose (Balasana)
  • Corpse Pose (Savasana)
  • Mountain Pose (Tadasana)
  • Tree Pose (Vrksasana)
  • Warrior Pose I (Virabhadrasana)
  • Warrior Pose II (Virabhadrasana II)
  • Seated Forward Bend Pose (Paschimottanasana)
  • Garland Pose (Malasana)

4. Advanced Yoga Poses

As you proceed to the further Yoga techniques, there are Advanced Yoga Poses to fit into. These Advanced Level Yoga Postures can only be practiced when you have experienced specific yoga postures.

As you escalate, you can improvise much faster by following these Yoga Asanas for the betterment of your mental, physical, and spiritual health.

  • Peacock Pose (Mayurasana)
  • Advanced Yoga Pose Dedicated to Sage Koundinya I (Eka Pada Koundinyasana I)
  • Advanced Pose Dedicated to Sage Koundinya II (Eka Pada Koundinyasana II)
  • Shoulder Pressing Pose (Bhujapidasana)
  • Side-Reclining Leg Lift (Anantasana)
  • King Pigeon Pose (Kapotasana)
  • Firefly Pose (Tittibhasana)
  • Upward Facing Two-Foot Staff Pose (DwiPada Viparita Dandasana)
  • One-Legged King Pigeon Pose – (Eka Pada Rajakapotasana)
  • Monkey Pose – (Hanumanasana)

Precautions for Advanced Yoga Poses

  • It is most vital for you to research before practicing Advanced Yoga Exercises. Then comes seeking an expert’s advice while exercising.
  • To ensure safety first, make sure to locate a safe space that is equipped with adequate methods.
  • Moreover, it is significant to take each step considerably and carefully.
  • Initially, it can be a strenuous practice, but once you advance, you would find it even more comfortable.
  • A Wrongly practiced Pose can also lead you a severe injury.
  • It does not depend on whether you are a fresh or experienced practitioner.
  • All it takes to Practice Advanced Poses of Yoga is correct guidance and mindfulness co-ordinated with Physical movement and respiratory methods.
  • While exercising Advance Yogic Exercises, it is significant to note the time duration.
  • You should not be long enough to overdo a particular pose since it also can strain your muscle easily.

Essential Things to Note for Yoga Poses

  • Always keep a timer while practicing if you are a Beginner.
  • Don’t jump to the Advanced level Yoga Asanas right away. It is beneficial, to begin with, the preliminary phases first.
  • Respire, because in conjunction with every yoga pose you exercise as the foundation of Yoga techniques, is based on regular contraction and relaxation of muscles combined with inhaling and exhaling.
  • Get a piece of advice from a specialist/instructor if you have undergone a medical procedure in the past or recently before practicing yoga poses.
  • Health Benefits of Regular Yoga Poses Practice.
  • From Simple to Advanced Yoga Poses, every yogic technique enables your body to be mobile, active, disease-free, and relaxed.
  • From treating chronic disorders, anxiety, depression, and curing daily-life stress, these yoga techniques also ensure your longevity.
  • The entire nervous system is stimulated through Yoga Poses Practice.
  • Even in the old age, back pains, joint pains, and heart diseases can be easily avoided.
  • Regular practice of Yoga Postures can help you against anti-aging as well.