Yoga is an integration of breathing and meditation that can aid in mental and physical well-being. Practising yoga positions consistently improves mental clarity and tranquillity, raises body awareness, alleviates chronic stress trends, calms the muscles, centres attention, and enhances concentration. This article will discuss over 40 yoga poses, each with its own benefits. Yoga exercises help you feel better.  There is something for everyone - beginner to advanced, nobody is left out! 

List of 10 Yoga poses You Must Try 

Given below is a list of 10 yoga poses of varying difficulty levels that you can try. Each yoga asana has its own benefits. Check the difficulty level and try them out. 

Sr. No. Pose Name Difficulty Level Type Best for
1 Mountain Pose (Tadasana) Easy Foundational yoga pose Good posture
2 Downward Facing Dog (Adho Mukha Svanasana) Easy Forward bend Reducing back pain
3 Plank Pose (Phalakasana) Intermediate Core Coping with anxiety
4 Cobra Pose (Bhujangasana) Intermediate Upward Facing Dog Improving your flexibility
5 Cat-Cow Pose (Chakravakasana) Easy Stretch Unwind and relax after a tiring day
6 Staff Pose (Dandasana) Easy Seated Improving posture
7 Seated Spinal Twist Pose (Ardha Matsyendrasana) Intermediate Hatha Yoga Stretches your spine and aids digestion
8 Happy Baby Pose (Ananda Balasana) Easy Relaxing Loosen tight hip flexors
9 Cobbler’s Pose (Baddha Koṇāsana) Easy Hip-opener pose Helps with running
10 Supine Pigeon Pose (Supta Kapotasana) Easy Stretch Hip-opener

Yoga Poses According to Difficulty

Yoga poses can be divided into three segments based on difficulty: easy, intermediate, and advanced. Below are three types of yoga you can practise based on your experience. 

3 Easy Yoga Poses Perfect for Beginners 

If you are a beginner, you must go for easy yoga poses. These poses can be practised any time of the day and are simple. 

  1. Corpse Pose (Shavasana)

Although lying around may appear meaningless, it is one of the most calming yoga exercises. The corpse pose soothes the mind, reduces stress, and stimulates relaxation.

  1. Downward-Facing Dog (Adho Mukha Svanasana)

Downward dog is one of the most well-known poses in the series, and it's a beautiful way to extend the spine, arms, shoulders, and leg muscles. It also helps you to feel relaxed and comfortable. 

  1. Child’s Pose (Balasana)

Take into account that this exercise will be your reset button. This simple posture helps to relax your nerves and is an excellent way to take a bit of a rest during class if needed.

Intermediate Yoga Poses to Add to Your Yoga Routine

Are you becoming entirely comfortable with the novice yoga exercises you've learned up to this point? Then the time to start working on some intermediate postures is here. 

  1. Half Moon Pose (Ardha Chandrasana)

Half Moon is a difficult levelling posture that reinforces thighs and legs while stretching the hamstrings. As you focus on your stability, you would also create core stability.

  1. King Dancer Pose (Natarajasana)

King Dancer is a back-bending pose usually done at the end of a lesson after the vertebrae have been acclimatised. The stretch stretches the shoulders and flexors while strengthening the core and legs. It also necessitates concentration as a stabilising posture. To make it easier, wrap a clasp around the raised foot instead of attempting to reach for it with the hand.

  1. Extended Side Angle (Utthita Parsvakonasana)

Extended Side Angle extends and solidifies the shoulders and chest while also stretching and strengthening the hips and leg muscles. It also stretches the side of the body.

Advanced Yoga Poses to Challenge Yourself

If you've perfected the fundamentals of yoga exercises, you might well be willing to try something a little more complicated.

  1. Cobra Pose (Bhujangasana) 

Rear like a courageous cobra. The tricky part of this asana is holding the posture. Bhujangasana is a posture that reinforces the spine and enhances the abdominal organs. This is useful to people who have asthma.

  1.  Wind Relieving Pose (Pavanamuktasana) 

Try swaying sideways or rocking back and forth in Pavanamuktasana. It feels perfect, it's a great back relaxer, and you'll feel lighter in the belly. The stomach, abdominal muscles, and back are all strengthened by Pavanamuktasana. It helps to relieve digestive problems and gas. 

  1. Wheel Pose (Chakrasana)

With this posture, you can strengthen your glutes and thighs, as well as your shoulders and core. This asana will require a lot of strength in your hands. However, this asana may transport you back to your young age. 

Yoga Poses According to Benefits

Yoga poses have different benefits. You can lose weight, increase your height, control your glucose level, and even increase your flexibility. Given below is a variety of yoga based on your goal. 

Yoga Poses for Weight Loss: 5 Asanas to Help You Shed Kilos

Losing weight requires two components: proper diet and exercise. Yoga asana poses for losing weight necessitate these elements. The five poses below will help you shed kilos. 

  1. Plank Pose (Chaturanga Dandasana) 

Chaturanga Dandasana is the most incredible posture for core strength. As easy as it seems, the benefits are enormous. When you're in the pose, you feel the intensity on your stomach muscles.

  1. Warrior Pose (Virabhadrasana)

With the Warrior II pose, toning the thighs and upper arms and enhancing your concentration is more attainable and intriguing. The longer you retain that pose, the greater your results will be. Virabhadrasana will tighten your quads in just a few minutes.

  1. Shoulder Stand Pose (Sarvangasana)

Sarvangasana has numerous advantages, ranging from increased strength to improved digestion. However, it is well-known for increasing metabolic activity and stabilising thyroid levels.Sarvangasana, also known as the shoulder stand, reinforces the arms, shoulders, abdomen, legs, cardiovascular system, and sleep.

  1. Bridge Pose (Sethu Bandha Sarvangasana)

Another asana with significant advantages is the Sethu Bandha Sarvangasana, also known as the Bridge pose. It is beneficial to the glutes, thyroid, and losing weight. The Bridge pose enhances muscle strength, digestive health, hormone regulation, and thyroid levels. It also helps to strengthen your core muscles and relieve backache.

  1. Twisted Chair Pose (Parivrtta Utkatasana)

The Parivrtta Utkatasana is called the Yoga squat. However, you should be aware it is a little more strenuous and tones the core muscles while also working the glutes and quads. The asana also benefits the lymphatic and digestive systems. It is an excellent method for losing weight.

Yoga Asanas for Diabetes: 3 Effective Poses to Control Your Sugar

Many patients with diabetes are shifting to yoga to help them control their glucose levels. Yoga is a well-known ancient practice that improves well-being, lessens stress, reduces blood pressure, and improves mobility. 

  1. Asana Dhanurasana (Bow Pose)

This pose strengthens and regulates the pancreas. As a result, this pose is appropriate for people with diabetes. It focuses on strengthening the abdominal muscles, improving digestion, and inhibiting stomach cramps.

  1. Balasana (Child pose)

This pose works the hamstring muscles, rotator cuff, and vertebral extensors. It alleviates stress, tiredness, and neck and back pain. It also promotes relaxation, which aids in the yield of insulin-producing beta cells.

  1. Bhujangasana (Upward-Facing Dog Pose)

In this posture, your triceps brachii, spinal extensors, and quadriceps muscles all work together. As a consequence, your muscular endurance will improve. It eventually lowers your blood sugar levels.

Yoga Asanas for Back Pain: 2 Yoga Poses for Quick Back Pain Relief

Yoga could be just what the physician instructed if you're suffering from back problems. Yoga is a body-mind therapy that is frequently suggested to cure not just back pain but also the strain that it causes. The correct yoga postures can both relax and solidify your body.

  1. Extended Triangle Pose

This traditional standing stance may help relieve backache, leg pain, and shoulder pain. It reinforces your shoulders, ribcage, and legs while stretching your vertebrae, legs, and groin. This may help with stress and anxiety relief.

  1. Two-Knee Spinal Twist 

This therapeutic twist encourages movement and manoeuvrability in the spinal column and rear. It extends your back, spinal column, and shoulders. Exercising this posture can help to relieve back pain. 

5 Effective Yoga Asanas for Increasing Height

Yoga plays a role in increasing the height of an individual. The following asanas will help in increasing height. 

  1. Tadasana

Extending all muscle systems from head to toe is part of the exercise. This elongation causes posture stress in all body parts, facilitating growth hormone balance.

  1. VrikshAsana

The tree pose is excellent for raising the height. One leg would be rolled up and then positioned over another thigh. The second leg bears the entire weight—this aids in muscle strengthening. Furthermore, the pituitary gland is powered up whenever the neck is flexed upward.

  1. Headstand and Sarvang Asana

Both poses, known collectively as Shirshasana, entail inversion against gravity. This has a direct effect on the pituitary.

  1. Asana Ustra

It is renowned as the Camel Pose because it involves arching the neck backwards and activating the pituitary gland. 

  1. Pranayama Ujjayi

Breathing correctly, also known as the victorious breath, sends natural resonances to the involved gland and aids in the positive transformation of one's physical ecosystem.

Want Healthy Hair? Try These 3 Yoga Asanas for Hair Growth

If you're weary of the bob cut and want your long locks to grow further, the yoga asanas listed below can assist with healthy hair.

  1. Svanasana

Downward facing dog is a transitory resting pose that stimulates blood flow. It increases the amount of oxygen nearing the scalp and helps in hair growth.

  1. Sarvangasana

It improves both your balance and your posture. Aside from that, this asana increases blood flow in the head. The pose has a long-term effect and is highly helpful for dry and flimsy hair.

  1. Sirsasana

It increases blood flow in the scalp, which aids in the prevention of loss of hair, hair thinning, and baldness. This asana promotes hair growth and inhibits greying. It stimulates latent hair  follicles to attain their highest growth capacity, resulting in increased hair growth.

5 Beginner-Friendly Flexibility Yoga Poses

  1. Eagle Arms - 

It helps you to stretch both shoulders. If you have stiff hips, you can plainly sit in a comfortable yoga position or stand whilst learning eagle arms.

  1. Bridge Pose - 

Although Bridge Pose is well-known for its benefits in curing back pain, it is also a fantastic pose for your upper arms!

  1. Cobra Pose - 

This gentle backbend is ideal for beginners who want to enhance their shoulder versatility and eventually open their chest.

  1. Fish Pose - 

Due to its ability to stretch the shoulders, Fish Pose is often used as a reverse pose for variations like Shoulder Stand and Plow Pose.

  1. Pigeon Pose - 

It is excellent for extending your hip flexors and relieving tension throughout your body.

Yoga Poses According to Type

3 Standing Yoga Poses to Stretch Your Muscles

Learning balance-focused yoga positions is one way to become more aware of your distribution of weight while also increasing strength, stability, and orientation.

  1. Tricky Kitty 

This yoga pose is for beginners and is an outstanding advancement to standing yoga positions such as the tree pose. In this pose, you're much closer to earth, and your body is forced to seek alignment immediately.

  1. Eagle Pose

The binds in this pose help soften the joints for better balance and movement. When an individual grows old,  their stability changes, but yoga postures like the eagle can help avoid falls.

  1. Dancer’s Pose 

According to Weible, the best approach to adjusting to this graceful pose is to hold your hips square just as you expand the hip. Since your arms are raising the foot, expand your chest and bow your back slightly. 

2 Sitting Yoga Poses to Improve Posture

Seated yoga asana poses are excellent for increasing body strength and flexibility. In comparison to the standing yoga position, there is less chance of losing your stability and collapsing.

  1. Cow Face Arms

This pose, also known as Gomukhasana, could be performed at any time, even at your workstation! It's a wonderful stretch you can do at the desk or while sitting on the sofa.

  1. Vajrasana 

The lower stomach organs will benefit significantly from the regular practice of Vajrasana or the diamond yoga posture. The said asana aids digestion

Build Better Balance with these 4 Balancing Yoga Poses

  1. Balancing Table Pose (Dandayamna Bharmanasana)

The Balancing Table pose is advantageous to both novice and professional yogis. The risk of dropping is low, and the pose is suitable for most stable yogis, such as pregnant women and yogis who get dizzy while standing.

  1. Side Plank Pose (Vasisthasana)

The advantages of plank include reinforcing the core and the back and leg glutes. This asana also enhances the fingers, forearms, arms, and chest, which is beneficial for progressing to more difficult arm-balance yoga postures.

  1. Extended Hand to Big Toe Pose (Utthita Hasta Padangusthasana)

Extended Hand to Big Toe Pose is among the most challenging standing balancing poses. Still, it is frequently seen in yoga classes. It is an intense pose for improving balance, so even if it is difficult, it is worthwhile to practice.

  1. Mountain Pose (Tadasana)

Tadasana, or Mountain Pose, is the fundamental basis for all standing yoga asana poses. It is an effective and powerful way of creating balance to practice these yoga postures with core muscle engagement.

3 Backbending Yoga Poses for a Good Posture

Backbends provide relaxation from stress and anxiety, one of their most important benefits. Muscles, as well as joints, are eased of stored tension by reopening the frontal area of the body.

  1. Camel Pose (Ustrasana) 

Ustrasana is a back-bending yoga pose of intermediate difficulty known to open the Heart chakra. Such s increase body strength and flexibility while also aiding digestion.

  1. Cobra Pose (Bhujangasana) 

This asana is reminiscent of a snake with its raised hood. Bhujangasana is a  that is included in the Padma Sadhana as well as Surya Namaskar patterns.

  1. Bridge Pose (Setu Bandhasana) 

Setu Bandhasana is named after its similarity to a bridge. This asana can be undertaken by novices and is highly effective in relieving pressure and headaches.

Front Bending Yoga asanas to Relieve Stress

  1. Standing Forward Fold Pose (Uttanasana)

Uttanasana has numerous benefits, including quieting a racing mind, boosting calm, and stabilising the nervous system. It's also frequently used to transition among poses. 

  1. Child’s Pose (Balasana) 

Child's pose is ideal for calming the mind and comforting the adrenals. Excessive stress puts a strain on our adrenal glands, thereby resulting in burnout.

2 Stretching Yoga Poses to Ease Stiff Muscles

Lower back stretches are essential to your mobility mix because the lower back is vulnerable to several people. Yoga position can help in easing stiff muscles. 

Reclined Supine Twist

It is a fantastic stretch for the lower back and can help relieve pain when you're rigid. Twisting movements, on the other hand, can aggravate the lower spine in some individuals. 

Crescent Lunge

Here's another helpful pose for relieving lower back pain. That's because it focuses on the hip flexors and quads, letting them stretch for a while and strengthening for greater support.

Yoga Inversion Poses to Boost Energy

Sun Salutation is a yoga position series that involves moving the body in time with the breath. This deep breathing yoga exercise increases our oxygen consumption and metabolism, which controls our cell functions. As a result, our immune response, mental illnesses, and asthma benefit. This rhythm's cooperation of body and mind has a profound meditative effect.

Handstand is one of the most energising yoga position inversions. Handstands require stability, which engages the core, and the ability to focus, not to notice the adrenaline rush that comes with being upside down. 

Twisting Yoga Poses to Maintain Spine Mobility

Restorative Twist -

 This yoga position is easy to learn and an excellent place to start.

Cross-Legged Revolved Pose

Sitting cross-legged with a bolster under your hips is just an elemental sitting twist. 

What are the Benefits of Yoga Asanas?

Yoga has a lot of benefits as it fastens the healing of the physical and mental health. It is suitable for people of all ages. Given below are some benefits of yoga asanas. 

Slow movements and taking deep breaths dilate blood vessels and warm-up skeletal muscle while retaining a pose strengthens them.

  • Help Relieve Back Pain

Yoga is just as effective as basic stretching for relieving pain and increasing movement in people suffering from lower back pain

  • Help with Arthritis Symptoms

Gentle yoga has been shown to alleviate some of the unpleasantness of tender, bulging joints in patients with knee osteoarthritis. Your bone would thank you for incorporating yoga into the schedule. 

  • Good for your Heart

Practising yoga may reduce stress and overall inflammation, resulting in healthy hearts. Yoga can help with many factors that contribute to heart diseases, such as hypertension and obesity.

  • Promote Relaxation and Deep Sleep

A coherent nighttime yoga routine can help you get in the right frame of mind and help your body fall asleep. 


To wrap up, these are the various yoga asana poses you can practise depending on the circumstances. The yoga asanas mentioned in this article would greatly benefit and improve your lifestyle quality. Yoga exercises are a fantastic way to relax after a tiring day. 

Frequently Asked Questions

Which yoga pose is the best?

Savasana is one of the best yoga asanas.  It is also known as the corpse pose. This is a cool-down exercise that you must try after your workout. 

What yoga pose should I do every day?

You must practise Bandha Sarvangasana daily as this yoga position helps with back pain and opens up the chest. 

What is the hardest yoga pose?

Handstand Scorpion, also known as Taraksvasana in Sanskrit, is one of the most tricky yoga exercises. This necessitates the right balance, versatility, as well as plenty of resilience.

What is the most popular type of yoga?

Hatha yoga is by far the most famous yoga exercise. It encompasses all of the traditional elements of yoga, like body awareness, deep breathing, and mindfulness.

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