Yoga has been practiced for thousands of years to improve physical health, mental clarity, and emotional balance. If you are new to yoga or want to learn different asanas, a guide with pictures of the names, types, uses, and benefits of yoga asanas can make your journey easier.
A visual reference can help you understand the asana, while knowing its benefits motivates you to practice regularly. In this article, you will find a detailed description of different yoga asanas, their uses, benefits, and tips for correct practice.
What are yoga asanas?
Yoga asanas are physical postures or poses that are practiced to promote strength, flexibility, balance, and relaxation. Each asana is designed to work on specific muscles, joints, and energy channels of the body.
Whether you do yoga sitting, standing, or balancing, each asana brings unique benefits for the mind and body. There are hundreds of types of asanas, but traditionally, yoga describes 84 yoga asanas as the main asanas.
Also read this:Â Best 5 Exercises for Mental Health: Boost Your Mood Naturally
Types of Yoga Asanas
Yoga asanas can be classified into different categories based on their posture and purpose. Below is a description of the main types:
| Type of Asana | Description | Example |
|---|---|---|
| Standing Asanas | Done while standing, it improves balance and leg strength. | Tadasana (Mountain Pose) |
| Sitting Asanas | Done in a seated position, it helps with flexibility and meditation. | Padmasana (Lotus Pose) |
| Forward Bends | Bending forward to stretch the spine and hamstrings. | Paschimottanasana |
| Backbends | Opening the chest and strengthening the back. | Bhujangasana (Cobra Pose) |
| Twisting Asanas | Rotating the spine to improve flexibility. | Ardha Matsyendrasana |
| Balancing Asanas | Improves concentration and body control. | Vrikshasana (Tree Pose) |
| Inversions | Poses where the head is lower than the heart. | Sirsasana (Headstand) |
Yoga Asanas Images with Names
Below is a table with pictures of all the yoga asanas and their names.
Sitting Yoga Asanas Images with Names
Seated yoga postures are often used for meditation, breathing exercises, and flexibility training. Here are some popular postures:
Benefits of Practicing Yoga Asanas
Practicing yoga daily benefits both physical and mental health:
- Increases flexibility and strength
- Improves posture and spinal health
- Increases lung capacity and respiratory efficiency
- Reduces stress and anxiety
- Improves digestion and metabolism
- Increases mental concentration and clarity
84 Yoga Asanas Images with Names: Traditional Set
In ancient yoga texts, 84 asanas are considered the basic set of a complete yoga practice (Isha Foundation, Sadhguru). Although not all asanas are performed daily, they provide a full-body workout. Some of the famous asanas are as follows:
Sitting Postures (20) + Standing & Balancing Postures (20) + Forward Bends & Backbends (20) + Twists, Inversions & Restoratives (24)
Total Postures: 84
Sitting Postures: 1 to 20
- Siddhasana – Adept’s Pose
- Padmasana – Lotus Pose
- Bhadrasana – Gracious Pose
- Muktasana – Liberation Pose
- Vajrasana – Thunderbolt Pose
- Virasana – Hero Pose
- Swastikasana – Auspicious Pose
- Gorakshasana – Goraksha Pose
- Kurmasana – Tortoise Pose
- Kukkutasana – Rooster Pose
- Parvatasana – Mountain Pose (Seated)
- Simhasana – Lion Pose
- Matsyasana – Fish Pose
- Ardha Matsyendrasana – Half Spinal Twist
- Paryankasana – Couch Pose
- Mandukasana – Frog Pose
- Supta Vajrasana – Reclined Thunderbolt Pose
- Yogamudrasana – Yoga Seal Pose
- Brahmacharyasana – Celibate’s Pose
- Gupta Padmasana – Hidden Lotus
Standing & Balancing Postures: 21 to 40
- Tadasana – Mountain Pose
- Vrikshasana – Tree Pose
- Garudasana – Eagle Pose
- Natarajasana – Lord of the Dance Pose
- Utkatasana – Chair Pose
- Trikonasana – Triangle Pose
- Parivrtta Trikonasana – Revolved Triangle Pose
- Parshvakonasana – Side Angle Pose
- Virabhadrasana I – Warrior I
- Virabhadrasana II – Warrior II
- Virabhadrasana III – Warrior III
- Utthita Hasta Padangusthasana – Extended Hand-to-Big-Toe Pose
- Kati Chakrasana – Waist Rotating Pose
- Pada Hastasana – Hand-to-Foot Forward Bend
- Prasarita Padottanasana – Wide-Leg Forward Bend
- Ardha Chandrasana – Half Moon Pose
- Urdhva Hastasana – Raised Arms Pose
- Vriksha Pranayama Asana – Tree Breathing Pose
- Samakonasana – Right Angle Pose
- Hanumanasana – Monkey Pose / Front Split
Forward Bends & Backbends: 41 to 60
- Paschimottanasana – Seated Forward Bend
- Janushirasana – Head-to-Knee Pose
- Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend
- Marichyasana – Sage Marichi Pose
- Baddha Konasana – Bound Angle Pose
- Upavistha Konasana – Wide Angle Seated Forward Bend
- Uttanasana – Standing Forward Bend
- Parivrtta Janu Sirsasana – Revolved Head-to-Knee
- Ushtrasana – Camel Pose
- Bhujangasana – Cobra Pose
- Shalabhasana – Locust Pose
- Dhanurasana – Bow Pose
- Chakrasana – Wheel Pose
- Matsyasana Variation – Supported Fish
- Setu Bandhasana – Bridge Pose
- Rajakapotasana – King Pigeon Pose
- Kapotasana – Pigeon Pose (Advanced Backbend)
- Eka Pada Rajakapotasana – One-Legged King Pigeon
- Supta Baddha Konasana – Reclined Bound Angle
- Anjaneyasana – Low Lunge
Twists, Inversions & Restoratives: 61 to 84
- Ardha Matsyendrasana Variation – Advanced Twist
- Bharadvajasana – Sage Bharadvaja’s Twist
- Parivrtta Trikonasana – Revolved Triangle Pose
- Parivrtta Utkatasana – Revolved Chair
- Halasana – Plow Pose
- Karnapidasana – Ear Pressure Pose
- Sarvangasana – Shoulder Stand
- Sirsasana – Headstand
- Pincha Mayurasana – Forearm Stand
- Adho Mukha Vrksasana – Handstand
- Viparita Karani – Legs-Up-the-Wall Pose
- Pawanmuktasana – Wind-Relieving Pose
- Supta Padangusthasana – Reclined Big Toe Pose
- Shavasana – Corpse Pose
- Balasana – Child’s Pose
- Makrasana – Crocodile Pose
- Shashankasana – Moon Pose
- Matsyakridasana – Flapping Fish Pose
- Jathara Parivartanasana – Supine Spinal Twist
- Parighasana – Gate Pose
- Gomukhasana – Cow Face Pose
- Malasana—Garland Pose
- Ustrasana Variation – Deep Camel
- Yoga Nidrasana – Yogic Sleep Pose
Tips for Practicing Yoga Asanas Safely
- Warm up before you begin
- Practice on a yoga mat
- Do not force your body into any posture
- Breathe naturally and deeply
- If you are new to advanced postures, consult a yoga instructor
FAQ’s
Q1: What is the best yoga posture for beginners?
Tadasana (mountain pose) is a great starting point for beginners.
Q2: Can I do yoga every day?
Yes, even 15-20 minutes of yoga every day is beneficial.
Q3: How many yoga postures should I learn?
You can start with 8-10 basic postures and gradually increase.
Q4: Is yoga safe for everyone?
Most people can do yoga, but those who have injuries should consult a doctor first.
I am Manish Gupta – a pharmacy graduate from PSIT Kanpur and the founder & CEO of Medicovada. Medicovada is a health and wellness blogging platform that promotes evidence-based information on natural lifestyle and preventive care.
