Yoga is the best practice that benefits you mentally and physically. Well, In the previous article I shared the health benefits of yoga. In the series of yoga archives today I will be sharing the information about all the YOGA POSES, YOGA Asanas Names. Before I began with Yoga Poses or Asanas let me share with you the brief history of YOGA.

History of YOGA

Yoga is a part of Vedic literature. As per Vedic knowledge, History has four major Vedas namely Rigveda, Samaveda, Yajurveda, Atharavanaveda then comes 4 UPAVEDAS or 4 Subvedas and 6 UPANGAS or 6 Limbs and then 6 Sub-Ordinate Limbs. Yoga is one of the 6 Sub-Ordinate Limbs. There are several types of yoga-like Gyanayoga, Bhakti yoga, Karmayoga, Hathayoga, Rajayoga, Mantra yoga, Shivayoga, Nadayoga, Layayoga, and many more. The word “YOGA” is derived from the Sanskrit word “YUJ” which means union. Yoga helps in achieving the union of mind, body, and spirit. Yoga brings harmony in thought, word, and deeds. Today’s yoga has associated physical postures and attaining harmony and peace of mind. Here in this article more of, I will share with you all the Yoga Poses or Yoga asanas, that will help in several ways to health and mind.

Types of Yoga Poses and Its Names

Your yoga practice is something that plays a key role. You might be overwhelmed by the number of yoga poses. As a beginner, you can start from basic poses to advanced poses. Here I will share with you all the yoga poses and details about yoga asanas.

  • Standing Yoga Poses or Asanas
  • Balancing Yoga Poses or Asanas
  • Backbends Yoga Poses or Asanas
  • Seated Yoga Poses or Asanas
  • Resting or Supine Yoga Poses or Asanas
List of Basic Yoga Poses and Asanas With Names

List of Yoga Poses and Asanas Names, 10+ Basic Yoga Pose For Beginners benefits to your body

Now let’s look at the yoga poses that benefit you one by one and how to practice the yoga poses.

List of Basic Yoga Poses or Yoga Asanas and Its Names

  • Tadasana.
  • Adho Mukha Svanasana.
  • Uttanasana.
  • Virabhadrasana.
  • Vrikshasana.
  • Bhujangasana.
  • Marjariasana.
  • Balasana.
  • Setu Bandhasana.
  • Baddha Konasana.
  • Supta Matsyendrasana.
  • Shavasana.


This asana is base for all other standing poses or asanas. Tadasana is a standing yoga pose that is also known as Mountain Pose. Tadasana will correct your body posture and strengthen the lower side of your body. This yoga asana will ideally arrange all the body parts in a straight-line alignment from your head to your heels, with shoulders stacked along the line.

Tadasana, Mountain Yoga Pose
Tadasana, Mountain Yoga Pose
Benefits of Tadasana Yoga Pose:
  • Improves body posture.
  • Strengthen Knees, Thighs, Ankles, and Back.
  • Tones your abdomen and back.
  • Makes your spine agile.
  • Reduces flat feet.
  • Improves body balance.
  • Regulates your body systems such as Digestive, Nervous, Respiratory.
How to Practice or Do Tadasana Yoga Pose?
  • Stand straight on your legs and join the feet with the toes touching each other.
  • Now make your thigh muscles firm and strengthen your ankles as you lift whole the body weight.
  • Let your arms or hands hang alongside your body.
  • Now breathe in and stretch your shoulders, arms, and chest upwards.
  • Stretch the body right from your feet to your head.
  • Hold the pose for 10 – 20 seconds and release the pose.
  • This asana can be practiced daily and at any time of the day.
  • There many more variations you can try.

Adho Mukha Svanasana

This yoga pose comes understanding yoga pose and this is also known as Downward Facing Dog Pose because it looks similar to how a dog looks when it bends forward. This pose is very helpful for the strengthening of your spine, your glute muscle and hamstring muscles, your ankles, and your wrists.

Adho Mukha Svanasana, Downward Facing Dog Yoga Pose
Adho Mukha Svanasana, Downward Facing Dog Yoga Pose
Benefits Of Adho Mukha Svanasana
  • Strengthens The Abdominal Muscles.
  • Improves Spine agility.
  • Improves Digestive System.
  • Improves Blood Circulation.
  • Tones the Hands and Feet.
  • Manages and Decreases the Anxiety
How to Adho Mukha Svanasana Yoga Pose?
  • Firstly stand on your four limbs such that your body forms a table-like structure.
  • Now gently lift your hip or tail towards the ceiling and straighten your elbows and knee. Ensure your body forms an inverted “V-Shape”.
  • Keep your both toes pointed towards the front and lean towards the floor.
  • Your hands should be in line with your shoulders, and your feet in line with your hips.
  • If your heels are not touching the floor make sure that your heels are pressing down towards the floor.
  • Avoid leaning too far forward just bend by keeping the weight on your legs.
  • Make sure that your hips must be higher than your heart, and your head must see the lower ground.
  • Hold the pose for 15 – 20 seconds and release.


This pose comes under, standing poses and also known as Padahastasana. This asana will strengthen your back, hip, calves, and hamstrings by providing a good stretch. It heals and also rejuvenates your body.

Uttanasana Yoga Pose, Asanas
Uttanasana Yoga Pose, Asanas
Benefits of Uttanasana
  • This asana stretches your back, hip, hamstrings.
  • It improves your digestion process.
  • It keeps your kidneys and liver healthy.
  • Relieves your anxiety and keeps your mind peaceful.
  • Your thighs and knees become strong.
  • Many more health benefits like BP, headache, insomnia, infertility, etc..
How to do or practice Uttanasana yoga pose.
  • Stand straight on your mat, and rest your hands on your hips.
  • Now inhale and exhale slowly by bending your knees forward, folding from your hip.
  • Bend in such a way that you rest your hands on the ground next to your feet.
  • Make sure your feet are parallel to each other and your toes must point forward.
  • Your head crown must reach the floor and look through your legs.
  • Hold the pose for 15 – 20 seconds and now slowly release the pose.


Virabhadrasana is also known as Warrior Pose. This pose especially strengthens your Ankles, Thighs, Shoulders, Arms, and Back. These are high strength-giving exercises and I would suggest you start the day with these highly energetic exercises that help you to start the day with a lot of enthusiasm and confidence and by the end of the day, you would feel very relaxed.

Virabhadrasana Warrior Yoga Pose
Virabhadrasana, Warrior Yoga Pose
Benefits of Virabhadrasana
  • This asana improves and strengthens your lower back, thighs, ankles, legs, arms, shoulders.
  • This poses Stimulates the metabolism process.
  • Reduces the stress and ease out the frozen shoulders.
How to do or practice Virabhadrasana yoga pose.
  • Stand erect and bend towards as the mat such that it forms as a table-like structure as did in downward-facing dog pose.
  • Make sure that your heels in the posture are pushing down.
  • Now take your right leg forward in between your arms and your heels to the back.
  • Then slowly lift your arms up towards the ceiling such that your arms are close to your ears.
  • Push your hip a little bit lower and arch your back opening up the chest.
  • Now stay in the position for 10 – 20 seconds and then relax.
  • Now repeat the same exercise on the other side with the left leg also.


This is also known as Tree Pose. This pose strengthens your Ankles, Thighs, Calves, and Vertebral column. Vrikshasana is a balancing pose that helps in strengthening of the spine and the legs, neuromuscular coordination.

Vrikshasana Tree Yoga Pose
Vrikshasana, Tree Yoga Pose
Benefits of Vrikshasana
  • Improves and strengthens spine agility.
  • Aids and improves your neuromuscular coordination.
  • Strengthen your legs muscles by making ligaments and tendons stronger.
  • Strengthen your eyes, ears arms, and shoulders.
  • Enhances concentration and mental ability.
How to Practice or Do Vrikshasana
  • Stand in Tadasana pose by dropping your arms to the side of your body.
  • Bend your right knee and place your right leg on your left leg in such a way that the sole is placed firm and flat on the thigh.
  • Balance all your weight on the left leg by balancing gently.
  • Now inhale and gently raise your arms up and bring your palms together.
  • Hold the position for 10 – 20 seconds and exhale by lowering your arms
  • Now get back to the start position and repeat the same with the other side.


This pose is similar or looks like the raised hood of a cobra. Hence it is also known as Cobra Pose. Practicing this yogasana daily improves the functioning of digestive, reproductive, and urinary systems. It helps in regulating your metabolism.

Bhujangasana Cobra Yoga Pose
Bhujangasana, Cobra Yoga Pose
Benefits of Bhujangasana
  • It makes your spine stronger and more flexible.
  • Strengthens your lower abdomen area.
  • Improves your digestive, reproductive, and urinary systems.
  • Relieves your body stress.
  • Makes your buttocks firm.
  • Regulate metabolism.
  • Provides control over body weight.
How to Practice or Do Bhujangasana
  • Lie down with your stomach facing the ground.
  • Stretch your legs apart and then place your elbows by your side.
  • Now slowly raise your head and straighten the elbow.
  • Then slowly lift your chest, and place the bodyweight on the elbows.
  • Take a long deep breath and hold the pose for 10 – 20 seconds.
  • Now slowly release the pose by bringing the arms down and lower the navel, chest, shoulders, and finally the forehead to the floor.


This yoga pose is also known as Cat Pose. This pose or asana will give you a better body stretch. It strengthens your spine, shoulders, wrists, digestive organs.

Marjariasana Cat Yoga Pose
Marjariasana, Cat Yoga Pose
Benefits of Marjariasana
  • Strengthens and stretches your spine thereby increasing agility.
  • Improves the digestion process.
  • Strengthens your shoulders, arms, and wrists.
  • Both your shoulders and wrists will be strengthened.
  • Improves blood and oxygen circulation in the body
How to Practice or Do Marjariasana
  • Stand on all four limbs and such that you form a table-like structure.
  • Place your hands flat on the floor and your arms should be perpendicular.
  • Maintain hip-width across your legs and look straight ahead.
  • Now tilt down your head and raise your buttocks to stretch tailbone.
  • Hold the pose for 10 – 15 seconds.
  • Now exhale and release the pose.


Balasana Yoga Asana is also known as Child’s Resting Pose. It is a resting pose that helps in relaxing the body. You can feel both mental and physical relaxation after doing this pose.

Balasana Yoga Child Pose
Balasana Yoga Child Pose
Benefits of Balasana
  • It helps in relaxing your body.
  • Strengthens you Back, Chest, and Shoulders.
  • Stretches the muscles of Hip, Thigh, Ankle.
  • Reduces Dizziness, fatigue, and stress.
  • Relieves pain in the lower back and neck.
  • Promotes blood circulation and oxygen circulation.
How to Practice or Do Balasana
  • Sit on your heels and then rest your abdomen on your thighs and place your buttocks on your feet.
  • Now touch your forehead to the ground and stretch your arms.
  • Stay in that pose for a few minutes and then release the asana.

Setu Bandhasana

This pose is also known as Bridge Pose, It resembles the structure of a bridge. This pose stretches your back, thorax, neck, chest, vertebral column, and relaxes your body. It strengthens your legs, back, neck, and chest.

Setu Bandhasana, Bridge Yoga Pose
Setu Bandhasana, Bridge Yoga Pose
Benefits of Setu Bandhasana
  • It helps in strengthening the back muscles and relieves the stress in the back.
  • Reduces depression, stress, and anxiety.
  • Reduces respiratory problems and thyroid problems.
  • Improves the digestion process and also aids blood circulation
  • This asana is very useful for pregnant women.
How to Practice or Do Setu Bandhasana
  • Lie flat on your body on the floor.
  • Now bend your knees and place your foot on the floor and slightly widen your hip width.
  • Let your arms rest beside on your body such palms facing the floor.
  • Now inhale and lift your back off the floor such that your arms, shoulders, feet hold your weight.
  • Hold the posture for a few seconds or minutes and release the pose by exhaling.

Baddha Konasana

This yogasana is also known as Cobbler Pose or Butterfly Pose. It strengthens your hips, legs, lower back, and abdomen by stretching knee, thigh, and groin muscles.

Baddha Konasana Cobbler Yoga Pose
Baddha Konasana, Cobbler Yoga Pose
The Benefits Of The Baddha Konasana
  • It helps in improving the functioning of the reproductive system in women.
  • Cures menstrual problems in women.
  • Improves the blood circulation of the body.
  • Reduces the fatigue and relaxes your body.
  • Stimulates the functioning of kidneys and prostate glands functioning.
  • Stretches your spine and gives your better posture.
How to Practice or Do Baddha Konasana
  • Firstly sit erect on the mat with your legs stretched out.
  • Fold your knees and bring your feet closer and join your feet at the center.
  • Straighten your back and make yourself relax.
  • Now hold your feet with palms and push your knees towards the ground.
  • Hold the pose for a few seconds and then release the pose.

Supta Matsyendrasana

Supta matsyendrasana is also known as Supine Twist. It detoxifies your body by removing sluggish digestion and bad breathe, aches, and pains. It boosts your body by reviving energy. Your lower body gets stretched and strengthen up.

Supine Twist, Supta Matsyendrasana Yoga Pose
Supine Twist, Supta Matsyendrasana Yoga Pose
Benefits Of The Supta Matsyendrasana Pose
  • It makes your spine and vertebrae more agile and flexible.
  • Detoxifies and stimulates your body.
  • Stimulates the digestive organs and ensures a better digestion process.
  • This pose stretches your shoulders, chest, middle spine, hips, back, and strengthens them.
  • Relieves the pain form your spine, hip, and back.
  • Reduces stress and anxiety.
How to Practice or Do Supta Matsyendrasana
  • Lie down flat and straight on your back on the mat
    Now stretch out your hands on either side of your body.
    Lift and fold your right knee and twist your hip across the left side of your body.
    Turn your head to the right side.
    Hold the pose and then release the pose after a few minutes.
    Repeat the asana with the left leg and practice it.


Savasana is also known as Corpse pose. This pose is the easiest yoga asana that gives you relaxation to your body and mind. Shavasana refreshes and rejuvenates your body.

Corpse Pose Savasana
Corpse Pose Savasana
Benefits of Savasana
  • Savasana brings the body to a relaxed state and relieves stress.
  • Reduces Blood Pressure And Anxiety.
  • Improves Concentration, focus, And Memory.
  • Instantly increases the levels Of Energy.
How to Practice or Do Savasana
  • Lie flat down on your back with palms resting beside you.
  • Now close your eyes and concentrate on breathing.
  • Be in the pose for few minutes and then relax from the pose.

Above mentioned are the few basic and easy yoga poses and asanas for beginners. All the basic yoga asanas have many variations with advanced and difficult postures. You can also try them and practice for more benefits. It is suggested to practice the above basic yoga asanas and observe the changes in your body and health.


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