Major Āsanas (Yoga Postures)

1. Standing Asanas

These build strength, balance, and stability.

TāḍāsanaMountain Pose

Vīrabhadrāsana IWarrior I

Vīrabhadrāsana IIWarrior II

Vīrabhadrāsana IIIWarrior III

Utthita TrikoṇāsanaExtended Triangle

Utthita PārśvakonāsanaExtended Side Angle

Ardha ChandrāsanaHalf Moon Pose

ParsvottanāsanaPyramid Pose

VrikshāsanaTree Pose

2. Forward Bends

Promote relaxation, lengthen hamstrings, calm the mind.

PaścimottānāsanaSeated Forward Bend

UttānāsanaStanding Forward Fold

Prasarita PādottānāsanaWide-Legged Forward Bend

Jānu ŚīrṣāsanaHead-to-Knee Pose

BalāsanaChild’s Pose

3. Backbends

Open the chest, stimulate energy, strengthen spine.

BhujangāsanaCobra Pose

Urdhva Mukha ŚvanāsanaUpward-Facing Dog

DhanurāsanaBow Pose

UṣṭrāsanaCamel Pose

ŚalabhāsanaLocust Pose

Setu Bandha SarvāṅgāsanaBridge Pose

4. Twisting Asanas

Improve digestion, detoxification, and spinal mobility.

Ardha MatsyendrāsanaHalf Lord of the Fishes

BharadvājāsanaBharadvāja’s Twist

MarīchyāsanaSage Marichi Pose

5. Balancing Asanas

Develop focus, neuromuscular coordination, and stability.

VrikshāsanaTree Pose

GarudāsanaEagle Pose

NatarājāsanaDancer Pose

BakasanaCrow Pose

KakasanaCrane Pose

6. Inversions

Reverse circulation, improve lymphatic flow, increase mental clarity.

ŚīrṣāsanaHeadstand

SarvāṅgāsanaShoulderstand

HalasanaPlough Pose

Viparita KaraniLegs Up the Wall

Pincha MayurāsanaForearm Stand

7. Hip-Opening Asanas

Increase pelvic mobility and relieve lower back tension.

Baddha KoṇāsanaBound Angle Pose

Upaviṣṭa KoṇāsanaSeated Wide Angle

Eka Pada Rāja KapotāsanaPigeon Pose

MandukāsanaFrog Pose

8. Core-Strengthening Asanas

Support posture, balance, and spinal health.

NāvāsanaBoat Pose

PhalakasanaPlank

Chaturanga DaṇḍāsanaFour-Limbed Staff Pose

9. Restorative & Meditative Asanas

Used at the end of sessions for relaxation.

ŚavāsanaCorpse Pose

SukhāsanaEasy Sitting Pose

VajrāsanaThunderbolt Pose

PadmāsanaLotus Pose

10. Surya Namaskara Asanas

Core 12-step sequence elements.

PranamasanaPrayer Pose

Hasta UttanasanaRaised Arms Pose

UttanasanaStanding Forward Bend

Ashwa SanchalanasanaEquestrian Pose

DandasanaStick Pose

Ashtanga NamaskaraSalute with Eight Parts

BhujangasanaCobra Pose

Adho Mukha SvanasanaDownward-Facing Dog