Yoga Poses Guide

Anana Keys, Benefits & Sanskrit Names

Yoga Poses Guide Overview

This yoga poses guide is a very concise teaching aid to remind you quickly the asanas keys, benefits and Sanskrit names. Designed primarily as pedagogic tool for our Yoga teacher training students, It’s also a useful resource for instructors, and practitioners who want a more precise approach to asana practice.

Please note, this guide is not intended to teach you how to come into the pose!
If you are new to yoga, you should practice first with a qualified teacher.

For each Asana you will find the main keys, particular benefits & Sanskrit names.

Seated Poses

Sukhasana or Easy pose

Easy Pose

Sanskrit Name: Sukhasana

Asana Keys:

Mind the sit bones, lengthen the spine, shoulders relaxed, chin slightly down, back of the neck elongate. If there is discomfort in the knees, allow to keep the knees slightly up or sit on a block.

Benefits:

Hip Opener, straighten Back, Calmness. greatly improves the hip joints rotation. strengthen the legs, the upper back & the shoulders. Calm the mind, excellent for centering.

Level: Beginner


Baddha-konasana or Bound angle pose

Bound Angle Pose

Sanskrit Name: Baddha Konasana

Asana Keys:

Press the sole of the feet together, mind the sitting bones and the inner thighs, lengthen the spine, relax the shoulders. If there is discomfort in the knees, allow to keep the knees slightly up or sit on a block.

Benefits:

Hip Opener ++, Back Strength, Leg Flexibility. Improves hips and ankles flexibility. Tones the leg muscles and strengthen the back. Stretches the groin and the inner legs.

Level: Beginner


Padmasana or Lotus pose

Lotus Pose

Sanskrit Name: Padmasana

Asana Keys:

Feet on the top of thighs, Spine elongate, mind the knees, and relax the shoulders. Top of the head toward the ceiling and chin slightly down. A great mobility in the hips are required before mastering the pose.

Benefits:

Hip Opening, Relaxing, Improving Posture. great asana for meditation and Pranayama practice. Much more stable than its counterparts. This asana allows the entire body to remain steady during a long period of time.

Level: Intermediate


Gomukhasana or Cow Face Pose

Cow Face Pose

Sanskrit Name: Gomukhasana

Asana Keys:

Hips between the feet, knees in the same line, spine elongate, chest open, elbows in line with the shoulders. Keep the lower leg straight if there is any discomfort in the knees.

Benefits:

Chest Opening, hip, quadriceps, shoulder, triceps and abdomen Stretching. Greatly improves hips, quadriceps and shoulders flexibility. Tones the abdominal organs. Relieve tiredness, sciatica, cramps in the legs. Excellent for relaxation.

Level: Intermediate


Virasana or Hero pose

Hero Pose

Sanskrit Name: Virasana

Asana Keys:

Sit between the feet, Elongated the Spine, shoulders back and relax, Mind the knees. Keep on leg extend if you feel discomfort in the knee or sit on the block between your feet.

Benefits:

Relaxing, Rejuvenating knees, Posture improving. Quadriceps and intense ankles stretch. Improve the circulation in the legs. Pose used for practicing pranayama and meditation. Calm the mind.

Level: Beginner


Dandasana or Staff pose

Staff Pose

Sanskrit Name: Dandasana

Asana Keys:

Feet flex, sitting bones press on the floor, legs engaged, lengthen the spine, shoulders down and relaxed.

Benefits:

Hamstring, Calves and Hips Stretching. Allows complete body awareness. Strengthen the spine and the abdominal muscles. Dandasana is the foundation of most of the seated asana.

Level: Beginner


Krounchasana or Heron pose

Heron Pose

Sanskrit Name: Krounchasana

Asana Keys:

Both hips on the floor, Extended leg and arms engage, Spine lengthen. Mind the knee.

Benefits:

Core Flexibility, Hip and Legs Strength. Stretches the ankles, calves, hamstrings, quadriceps, spine and shoulders. Stimulate the abdominal organs.

Level: Intermediate


Vajrasana or Thunderbolt pose

Thunderbolt Pose

Sanskrit Name: Vajrasana

Asana Keys:

Big toes together, heels touching the side of the hips, spine in long, palms on or above the knees. !Do not over twist the ankles, mind the knees, don’t arch the lower back.

Benefits:

Increase entire digestive system efficiency, strengthen pelvic muscles, alleviate menstrual disorders, hernia prevention. Ankles, knees, quads muscles stretch.

Level: Beginner



Surya Yantrasana or Compass pose

Compass Pose

Sanskrit Name: Surya Yantrasana

Asana Keys:

Press firmly the palm on the floor to activate the bottom arm, let the hip open and extend the leg up till the tip toes, open the chest to the opposite direction. !Mind the shoulder, wrist and the elbow of the bottom arm.

Benefits:

Stretch the calves hamstrings and psoas, improves shoulder and hip flexibility, tones the arms, spine and abdominal organs, and improves spine health and digestion.

Level: Intermediate

Standing Poses

Tadasana or Mountain pose

Mountain Pose

Sanskrit Name: Tadasana

Asana Keys:

Feet press, Legs engaged, Elongates the spine, top of the head toward the ceiling, Shoulders down and relaxed, palm facing forward. Breath lengthen.

Benefits:

Calmness, Centering, Grounding. Improves the posture & the body awareness. Strengthens the core muscles. Tadasana is the foundation of most of the standing asana.

Level: Beginner


Urdhva Hastasana or Upward Salute

Upward Salute

Sanskrit Name: Urdhva Hastasana

Asana Keys:

Feet the press, Legs engaged, Spine Elongated, Arms along the ears.

Benefits:

Elongates the spine, Improves the Digestion and the Confidence. Improves the posture, stretches the intestines & abdomen, toning the nerves and muscles.

Level: Beginner


Ardha uttanasana or Half standing forward bend pose

Half Standing Forward Bend

Sanskrit Name: Ardha Uttanasana

Asana Keys:

Feet press, Legs active, Back straight and elongated, Tailbone upward, Mind the neck compression.

Benefits:

Chest Opening, Strengthen the Back, Hamstring Stretch. Corrects hyper kyphosis and tones abdominal muscles. Use as a transition pose during the flow. .

Level: Beginner


Utkatasana or Chair pose

Chair Pose

Sanskrit Name: Utkatasana

Asana Keys:

Feet press, Knees above heels, Tail bone tucked in, Arms along the ears, palms together in the full pose.

Benefits:

Overall body Stretch/strengthening, Energizing. Improves posture, tones the nervous system. Reinforce the legs, gluts and abdominal muscles. Stimulates the heart and diaphragm.

Level: Beginner


Virabhadrasana I or Warrior 1

Warrior 1

Sanskrit Name: Virabhadrasana I

Asana Keys:

Front knee above heel, Hips facing forward, Tail bone tucked in, Legs & core engaged, Chest open & lifted up. Back foot firmly press.

Benefits:

Chest Opening, Grounding and Improves Confidence. Improve the rotation of the hips and mobilize the spine. This pose offers a full body stretch and strengthening and improves breathing and circulation.

Level: Beginner


Virabhadrasana II or Warrior 2

Warrior 2

Sanskrit Name: Virabhadrasana II

Asana Keys:

Front knee above the heel, Hips facing to the side, Tail bone tuck in, Arms in a line, Shoulders above the hips.

Benefits:

Hips Opener, Overall Body Strength, Respiration / Circulation. Strengthens the legs, shoulders, back and chest muscles. Open the rib cage, invigorate the nervous system, improve hips joint movement. This asana provides a great feeling of grounding and confidence.

Level: Beginner


Utthita Trikonasana or Triangle pose

Triangle Pose

Sanskrit Name: Utthita Trikonasana

Asana Keys:

Feet press, Bend from the hips, Spine long, Keep the chest opened & lifted up, Mind the neck, look to the side if you feel discomfort when you look up.

Benefits:

Hip, shoulder, side of the trunk, waist and abdominal muscle stretch. Greatly improves hip joints rotation. Strengthen legs, upper back & shoulders. Improve the digestion and tones the reproductive organs.

Level: Beginner


Parivrtta Trikonasana or Revolved Triangle pose

Revolved Triangle Pose

Sanskrit Name: Parivrtta Trikonasana

Asana Keys:

Foot press, Legs active, Hips on the same level, Spine elongated, Chest and shoulders open. Mind the back leg, keep it engage.

Benefits:

Legs, upper back and shoulders Strengthening, Balance. Stretches hamstrings, calves, side abdominal and shoulders. Massages the abdominal organs.

Level: Intermediate


Utthita Parsvakonasana or Extended side angle pose

Extended side angle Pose

Sanskrit Name: Utthita Parsvakonasana

Asana Keys:

Feet press, Front knee directly above ankle, Chest open, Back-foot ankle, hip and wrist in line, Mind the neck, shoulders away from the ear. Keep the back leg engage.

Benefits:

Overall stretch the full body, develops Stamina. Stretches side abdominal muscles and strengthen the legs, shoulders, wrists & ankles.

Level: Beginner


Vrksasana or Tree pose

Tree Pose

Sanskrit Name: Vrksasana

Asana Keys:

Floor foot and leg engaged, Hips facing forward, Foot pressed onto inner the thigh, Spine elongated. Never press the sole of the feet onto the knee, lower down to the calf if you cannot reach the inner thigh.

Benefits:

Balance, Concentration, Hip Opener. Helps center yourself and build focus. calm the mind and improve balance. Strengthens the supporting leg.

Level: Beginner


Utthita Hasta Padangustasana A or Extended Hang To Big Toe A Pose

Extended Hang To Big Toe A

Sanskrit Name: Utthita Hasta Padangusthasana A

Asana Keys:

Floor leg engaged, Spine elongated, Hips & shoulders on the same level, Foot, Hip, Shoulder on the same line.

Benefits:

Balance, Focus, Legs Strength. Stretches and brings flexibility to the hips and the hamstrings, Strengthens legs and ankles. Promote confidence and improves the balance.

Level: Intermediate


Utthita Hasta Padangusthasana B or Extended Hang To Big Toe B Pose

Extended Hang To Big Toe B

Sanskrit Name: Utthita Hasta Padangusthasana B

Asana Keys:

Floor leg engaged, Spine elongated, Hips & Shoulders opened on the same level, Feet, Hip, Shoulder in one line.

Benefits:

Legs Stretching, hips opening, Balance. Improves the confidence and concentration. Stretches and strengthens the legs. Promote balance.

Level: Intermediate


Ardha Chandrasana or Half Moon pose

Half Moon Pose

Sanskrit Name: Ardha Chandrasana

Asana Keys:

Whole body engaged, Both hips above heel, Hips and chest open, Shoulder blades spread apart and arms in one line. Lighten the pose by lifting the trunk upward.

Benefits:

Full Body Strengthening, Balance, Chest opener. Stretches the shoulders, spine, legs, and hips. Improve the balance.

Level: Intermediate


Garudasana or Eagle pose

Eagle Pose

Sanskrit Name: Garudasana

Asana Keys:

Arms, legs and core engaged, Shoulder blades spread apart, Arms reaching up and elbow away from the chest. Allow to gently put the toes down if you cannot wrap the ankle around the leg.

Benefits:

Balance. Leg, wrist and ankle Strength. Shoulders and upper back stretch. Improves the concentration, calm the mind, stimulate the blood circulation and the immune system.

Level: Intermediate


Natarajasana or Lord Shiva’s pose

Lord Shiva’s Pose

Sanskrit Name: Natarajasana

Asana Keys:

Bottom leg straight, upper leg reaching back and up, chest facing forward, arms engage, focus gaze. !Do not compress the lower back, keep the hips square.

Benefits:

Strengthen back, shoulders, arms, hips, and legs. Improve balance, concentration and confidence.

Level: Intermediate


Baddha Parsvakonasana or Bound side angle pose

Bound side angle Pose

Sanskrit Name: Baddha Parsvakonasana

Asana Keys:

Feet press, legs engaged, shoulders and chest open, front knee above the heel, gaze up. !Mind the knees and shoulders.

Benefits:

Stretches and strengthens the entire body. Chest opener, tones the lower body. Helps in correcting hyperkyphosis.

Level: Intermediate


Ardha Padma Vrksasana or Half lotus tree pose

Half lotus tree Pose

Sanskrit Name: Ardha Padma Vrksasana

Asana Keys:

Bottom leg straight, hips at the same level, long spine, bend knee toward the floor, inner thighs engage. !Knee, ankles and hip injuries.

Benefits:

Improve blood circulation, stretch calves, hamstrings, increase ankle and hip flexibility. Improve the balance.

Level: Intermediate

Forward Bends

Uttanasana or Standing Forward Bend

Standing Forward Pose

Sanskrit Name: Uttanasana

Asana Keys:

Bend from the hips, tail bone upward, Keep the spine elongate, belly onto the thighs, face as close to the knees as comfortable. Allow to bend the knees if the spine rounds.

Benefits:

Relaxation, Digestion, Stretch. Relieves stress, reduces fatigue and anxiety. Stretches the hamstrings, calves and hips while strengthening the thighs and the knees. Lengthens the spinal muscles. Calm the nervous system.

Level: Beginner


Janu sirsasana or Head to knee pose

Head To Knee Pose

Sanskrit Name: Janu Sirsasana

Asana Keys:

Active extended leg, Hips aligned, Spine elongate, belly onto the thigh, do not forceful to reach forward.

Benefits:

Hamstring, calves, neck and Shoulder stretching, Spine lengthening. Calm the brain. Relieves anxiety & tiredness. Improve digestion. Softening up the legs as preparation for meditation asanas.

Level: Intermediate


Marichyasana I or Marichi's Pose

Marichi’s Pose

Sanskrit Name: Marichyasana I

Asana Keys:

Front leg active and foot flex, Spine elongated, Arms wrapped around the bend leg, Head resting on knee.

Benefits:

Hamstrings, buttocks, shoulders, Hips and back Stretching, Chest opening. Tone the hips and abdomen, Calm the mind. Improves digestion and metabolism. Pose dedicated to the Sage Marichi.

Level: Intermediate


Upavistha Konasana or Wide angle forward fold

Wide angle forward fold

Sanskrit Name: Upavistha Konasana

Asana Keys:

Legs pressing on the floor, thighs rolling inward, pelvic anterior tilt, sine long, crown reaching forward. !Lower back problems, lack of flexibility sit higher up to maintain proper back alignment, do not open the legs to wild.

Benefits:

Stretch the hip joints, inner tights, calves and hamstrings, stimulates and detoxify the kidney, strengthens the spine.

Level: Advance


Parsvottanasana or Intense side stretch

Intense side stretch

Sanskrit Name: Parsvottanasana

Asana Keys:

Hips at the same level, foots pressing firmly on the floor, legs active, long spine, crown toward the front foot. !Do not strain the shoulders and neck, for blood pressure and lower back pain use the blocks at the higher level under the palms.

Benefits:

Stretch the hip joints, inner tights, calves and hamstrings, stimulates and detoxify the kidney, strengthens the spine.

Level: Intermediate


Ardha Baddha Padmottanasana or Half lotus forward fold

Half lotus forward fold

Sanskrit Name: Ardha Baddha Padmottanasana

Asana Keys:

Bottom leg straight, hips at the same level, long spine, body weight forward, palms press. !Blood pressure, knee and hip injuries.

Benefits:

Stimulate digestions, improves blood circulation, stretches calves, hamstrings and back, ankle and hip flexibility. Improve the balance.

Level: Advance


Baddha Padmasana or Locked Lotus pose

Locked Lotus Pose

Sanskrit Name: Baddha Padmasana

Asana Keys:

Knees and buttocks on the ground, inner thighs engage, spine long till the top the crown, scapula retraction. !Hips, knee, ankle and shoulder injury, do not strain the neck.

Benefits:

Relax nervous system. Stimulate the digestive process. Alleviates shoulder, arm, and back pain. Massages the abdominal organs. Stretch the back muscles.

Level: Advance

Back Bends

Bujangasana or Cobra pose

Cobra Pose

Sanskrit Name: Bujangasana

Asana Keys:

Legs active, Chest forward then up, Beware of back compression, Hips on the floor, Shoulders back & down. Allow to slightly bend the elbows.

Benefits:

Back Strength, Chest Opening, Spine Elongation. Keeps the spine supple and healthy. Strengthen the back and open the chest encouraging a deeper breath. Promote digestion.

Level: Intermediate


Dharunasana or Bow pose

Bow Pose

Sanskrit Name: Dharunasana

Asana Keys:

Cervical spine lengthened, Lift the chest and legs up, Push the ankles against the palms.

Benefits:

Core, Back Strength, Chest opening, Improving digestion. Stretches the spine, neck, shoulders, torso, abdomen and quadriceps while strengthening the core, hamstrings and gluteal muscles. Massage of the abdominal organs.

Level: Intermediate


Eka pada rajakapotasana or King pigeon pose

King Pigeon Pose

Sanskrit Name: Eka Pada Rajakapotasana

Asana Keys:

Hips on the floor at the same level, Mind the front knee & lower back, Shoulders and chest opened, back extention.

Benefits:

Back and core Strengthening, Hips Flexibility. Brings body awareness, opens the chest and improves the posture.

Level: Avanced


Ustrasana or camel pose

Camel Pose

Sanskrit Name: Ustrasana

Asana Keys:

Hips directly above knees, Shoulders away from the ears, Chest open, Mind the lower back.

Benefits:

Spine Flexibility, Hip and Chest Opener, Arms and Thighs Strength. Improves breathing and releases tension in the anterior body from the knee to the chin. Improves the digestive and reproductive system.

Level: Intermediate


Setu Bandha Sarvangasana or Bridge Pose

Bridge Pose

Sanskrit Name: Sethu Bandha Sarvangasana

Asana Keys:

Feet press, Knees directly above the ankles, Lift from the hips, chest toward the chin, arms support and scapula toward each other. Mind the neck.

Benefits:

Back, Legs, and Shoulders Strength, Chest Opener, Spine Flexibility. Relieves back pain, improves blood circulation, and calms the mind & the nervous system.

Level: Beginner


Supta virasana or Reclined hero pose

Reclined Hero Pose

Sanskrit Name: Supta Virasana

Asana Keys:

Hips rest between the feet, Knees and shoulders rest on the mat, Chest expansion, arms along the ears. Extend one leg if you feel discomfort in the knees.

Benefits:

Abdomen stretching, Rejuvenating knees, Posture improving. Intense ankle and quadriceps stretch. Good chest opening and relaxing pose.

Level: Intermediate


Matsyasana or Fish Pose

Fish Pose

Sanskrit Name: Matsyasana

Asana Keys:

Legs and feet actives, Hips pressed on the floor, Chest lifting up, Scapula toward each other , Top of the head on the floor, elbows bend. Mind the neck.

Benefits:

Chest opening, Spine lengthening, Back strengthening. Shoulders & chest opening, improve lung capacity. Release muscular tension in neck & shoulders. Usually use as a counter pose for Sarvangasana.

Level: Intermediate


Hasta Uttanasana or Raised arm pose

Raised arm Pose

Sanskrit Name: Hasta Uttanasana

Asana Keys:

Shoulders wide apart, chest expand, gaze at fingertips, hips forward, legs zipped, feet together pressing firmly on the floor. !Use the breath properly to do not compress the lower back, do not strain the shoulders and the back of the neck.

Benefits:

Back muscles strength, spine flexibility, heart opener.

Level: Intermediate


Camatkarasana or Wild thing pose

Wild thing Pose

Sanskrit Name: Camatkarasana

Asana Keys:

Bottom arms wrist and shoulder in a line, feet press, buttock muscle engage, hips pushing up, extended arm back tower the floor , gaze the thumb. !Mind the lower back compression, wrist and shoulder injuries, blood pressure.

Benefits:

Chest opener. Hip flexor and psoas stretching. Strengthen shoulders and upper back muscles.

Level: Intermediate

Twists

Ardha matsyendrasana or Half Spinal Twist

Half Spinal Twist

Sanskrit Name: Ardha Matsyendrasana

Asana Keys:

Press the sit bones, Spine elongated, Thigh press on the chest, Relax the shoulders, Gaze back.

Benefits:

Chest, Hips and Lower Back Stretch, Chest Opening, Circulation. The twist of the spine tones the spinal nerve and improves blood circulation also massages the abdominal organs.

Level: Beginner


Marichyasana III or Marichi 3

Marichi 3

Sanskrit Name: Marichyasana III

Asana Keys:

Extended leg active and foot flexed, Spine elongated, Arms active and squeezing the bent leg, Gaze over your shoulder, Do not lean back.

Benefits:

Shoulders and hips opening, Spine Elongation. Increase the mobility of the spine, stretches the intercostal muscles. Massage of abdominal organs especially liver & kidney. Relieves back and hip pain.

Level: Intermediate


Supta matsyendrasana or Supine spinal twist pose

Supine Spinal Twist

Sanskrit Name: Supta Matsyendrasana

Asana Keys:

Hip stacked on the top of the other, Lower back awareness, Mind the breath, Shoulders on the floor, arms in one line, do not forceful to put the knee on the floor.

Benefits:

Spine and Shoulder Stretching, Relaxing, Improving Digestion. Massages & tones the abdominal organs and muscles.Relaxing the spine. Stretches the obliques, glutes and chest.

Level: Beginner


Parivrtta Janu Sirsasana or Revolved head to knee pose

Revolved head to knee Pose

Sanskrit Name: Parivrtta Janu Sirsasana

Asana Keys:

Both hips on the floor, legs active and pressing down, chest facing up, side of the body long, gaze up, arms pulling the flexed foot. !Use the breath correctly to help the elongation of the upper side of the body and don’t pinch the lower part of the chest on your waist.

Benefits:

Lateral stretch, hamstring, abdomen muscles, and organs compression and stretch. Prepare for extended periods in meditation pose or splits.

Level: Intermediate

Inversions

Adho mukha svanasana or Downward facing dog pose

Downward Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Asana Keys:

Palms actively pressing on the mat, Keep a natural spine alignment, Rotate the shoulders outward, Hips up, knee cap pull, feet parallel, heels slightly opened out.

Benefits:

All-over Stretch, Arms, Leg, Core Strength, Improves Digestions. Creates extension of the entire spine. Calm the nervous system. This pose easily fit into any sequence as it is both a resting pose and a great transition pose.

Level: Beginner


Halasana or Plow pose

Plow Pose

Sanskrit Name: Halasana

Asana Keys:

Hips and shoulders in a same line, Cores engaged, Arms & shoulders support, Mind the neck.

Benefits:

Abdominal muscles Strength, Stretches the back and the hamstring. Improves the blood circulation to the heart lungs and brain and stimulates the reproductive organs. Regulate the activities of the thyroid gland.

Level: Intermediate


Sarvangasana or shoulder stand

Shoulder Stand

Sanskrit Name: Sarvangasana

Asana Keys:

Chin on the throat, Lift the legs up to lighten the pose, Pelvis above shoulder heels above hips, elbows in line with the shoulders. Mind the neck.

Benefits:

Spine, Neck, Shoulder Stretching, Core and Legs Strengthening, Metabolism Regulating. Improves body awareness, blood circulation to the brain and helps realigning the vertebras. Tranquilize the mind and relieve stress. Stimulates the thyroid gland. Generally balance nervous, reproductive, endocrine, respiratory, circulatory and digestive systems.

Level: Intermediate


Sirsasana or Headstand pose

Headstand Pose

Sanskrit Name: Sirsasana

Asana Keys:

Same cues as Sirsasana, in addition, use the palms here to push the floor away and lighten the weight on the cervical. Keep the elbows above the wrists. !Mind the cervical. Use the wall if needed till you find enough strength and balance. Preferably learn the pose with a competent teacher.

Benefits:

Strengthen the arms, shoulders, back muscles, legs. Stimulate heart and diaphragm. Build awareness, decompress the spine, stimulate the crown chakra.

Level: Intermediate


Urdhva dandasana or Half Headstand pose

Half Headstand Pose

Sanskrit Name: Urdhva Dandasana

Asana Keys:

Use the lower arms and shoulder muscles to push the floor away, hips above shoulders, heels in line with hips, cores and inner thighs engaged. !Mind the cervical. Use the wall if needed till you find enough strength and balance. Preferably learn the pose with a competent teacher.

Benefits:

Strengthen the arms, shoulders, back muscles, legs. Stimulates heart and diaphragm. Build awareness, decompress the spine, stimulate the crown chakra.

Level: Advance


Padma Sarvangasana or Lotus shoulderstand pose

Lotus shoulderstand Pose

Sanskrit Name: Padma Sarvangasana

Asana Keys:

Lift up from the shoulders to the tip of the tailbone to lighten the pose and the chest compression. Pelvis above shoulder heels above hips. Back of the neck long. !Back or cervical issues, high blood pressure, knees or ankles injuries.

Benefits:

Spine, Neck, Shoulder Stretching. Core and Legs Strengthening. Metabolism Regulating. Balance improvement. Lower abdomen internal organ massage.

Level: Advance


Matsyasana variation or Super fish pose

Super fish Pose

Sanskrit Name: Matsyasana variation

Asana Keys:

Top the head gently, rest on the floor, chest up, spine arch, hips the on floor, legs and arms up and squeezed. !Avoid neck compression, people with high blood pressure may feel dizzy.

Benefits:

Chest opener. Neck and spine stretching. Strengthen quadriceps, gluteus maximus, cores, neck, and back muscles. Stimulate the abdomen internal organs, cranial and thyroid gland.

Level: Intermediate

Arm Balances

Kumbhakasana or Plank pose

Plank Pose

Sanskrit Name: Kumbhakasana

Asana Keys:

Legs & core engaged, Heels, hips and shoulders in a line, Shoulder blades spread apart. Elongate the back of the neck. Do not let the hips collapses.

Benefits:

Overall Muscle, Toning and Strengthening, Improves the posture. Helps remaining focused and improves concentration, without which maintaining this pose is not possible. Tone the cores, legs, shoulders and arms.

Level: Beginner


Chaturanga dandasana or Chaturanga pose

Chaturanga

Sanskrit Name: Chaturanga Dandasana

Asana Keys:

Legs & core engaged, Don’t collapse on the shoulders & hips, Shoulders in line with elbows, Heels, hips, shoulders & neck in one line.

Benefits:

Arms, Wrists, shoulders and Spine Strength, Strengthens and tone the core. Helps remaining focused and improves concentration. Help to understand and control the movements of the scapulas.

Level: Intermediate


Urdhva mukha svanasana or Upward facing dog pose

Upward Facing Dog

Sanskrit Name: Urdhva Mukha Svanasana

Asana Keys:

Legs actives & hips off the floor, Elongate the spine, Core engaged, Chest open, Shoulders back in line with the wrists.

Benefits:

Back and Shoulder Strength, Chest Opening. Help to deep proper breathing, improve lung capacity and blood circulation around the body. Tone the cores, strengthen the arms, thighs and glutes.

Level: Beginner


Vasisthasana or Side Plank Pose

Side Plank Pose

Sanskrit Name: Vasisthasana

Asana Keys:

Core engaged, Hips lifting up and above each other. Arms in a same line, Maintain balance, Mind the neck.

Benefits:

Balance, Overall Body Strength, Concentration. Great preparatory pose for arm balances as it works on the wrists, arms shoulders, core, pelvic floor and balance.

Level: Beginner


Bakasana or Crane pose

Crane Pose

Sanskrit Name: Bakasana

Asana Keys:

Look slightly forward, Knees under the armpits, Body weight forward and up, Tailbone upward, Cores engage, Elbows above wrists. Avoid to press the knees on the elbows.

Benefits:

Balance, Core and Upper Body strengthening, Overall Energizing. Strengthens the arms, wrists, elbows and shoulders. Tone the abdominal muscles. Improves concentration and balance. Promote confidence.

Level: Intermediate


Padma mayurasana or Lotus peacock pose

Lotus peacock Pose

Sanskrit Name: Padma mayurasana

Asana Keys:

Finger pointing backward, elbows pressing on the lower abdomen, shoulder, hip and knees on one line, gaze forward. !Pregnancy, high blood pressure.

Benefits:

Arm, shoulder, and back muscles strengthening. Improve balance and focus. Improve digestion and relieve constipation.

Level: Advance

Restorative

Balasana or Child pose

Child Pose

Sanskrit Name: Balasana

Asana Keys:

Big toes together, sitting on the hills, knees open, spine round, belly between thighs, forehead on the floor, shoulder relaxed. !Knee and ankle injury, do not strain the neck.

Benefits:

Massages the abdominal internal organs, gently stretches the spine hips and thighs, calms the nervous system and relieves tiredness.


Shavasana or Corpse pose

Corpse Pose

Sanskrit Name: Shavasana

Asana Keys:

Feet slightly apart hands about 15cm from the hips. Whole body relaxed, palms facing up, eyes closed. !For lower back or hips issues use a pillow under the knees.

Benefits:

Relax psycho-physiological system. Develop body awareness leading to pratyahara, allow the body to rest and to integrate all the benefits of the asanas.