Master 12 Yoga Asanas With Pictures and Names

Introduction

Have you thought about how to begin yoga or essentially develop the training? It helps to know the entire yoga asana picture with names, whether you are a beginner or a regular in yoga practice.

This mental well-being is the add-on advantage of Yoga apart from physical fitness.

In this post, explore 12 beginner yoga poses complete with pictures, simple instructions, and their health benefits to help you practice them correctly.

So let us begin our journey with these crucial yoga asanas and understand why they are important.

1. Tadasana (Mountain Pose)

Tadasana is known as the easiest yet the most powerful of all yoga asanas and also termed as a foundation for many standing poses.

Steps to Follow:

• Stand up straight, feet together, arms by your side.
• Inhaling and activating the core muscles; lifting the chest.
• Force down the ground with your feet.

Benefits:

• Improves posture.
• Strengthens legs, core, and back.

2. Vrikshasana (Tree Pose)

Vrikshasana: It develops concentration and balance because it tests your balance.

Do the following:

• Stand on one leg and place the sole of your other foot on your inner thigh or calf.
• Fold your hands together at your chest praying or raise them over your head.

Advantages:

• Improves equilibrium.
• Strengthens legs and works the core stabilizes.

3. Adho Mukha Svanasana (Downward-Facing Dog)

This peaceful but energizing yoga asana strengthens every single muscle of your body providing you relaxation downwards facing the dog pose.

Steps to follow:

• Sit on the heels and tuck the toes under, lifting your hips to open an inverted V.
• Hold a flat back and keep your heels pressing down on the floor.

Advantages:

• Stretches the back.
• Relaxes shoulders, neck and tension in the back,

4. Bhujangasana (Cobra Pose)

Cobra Pose opens the chest and stretches the spine

 Follow these steps:

• Lay facedown on the mat with arms at your sides, palms by hips.
• Slowly lift your chest opening your upper arm with a slight bent.

Advantages:

• Strengthen the back. ·
• It stretches and elongates the spine and increases lung capacity.

5. Virabhadrasana I (Warrior I Pose)

Virabhadrasana I, grounding and strong position —the posture that strengthens both.

Things to Do:

• Stand with your feet hip-width apart.
• Step One: In a wide legged stance, step one leg forward and over your mat so that the foot is near your hand, bend the front knee and have both arms above your head.

Benefits:

• Works legs, core and arms.
• Helps Drive and Focus

6. Virabhadrasana II (Warrior II Pose)

Balacing posture in warrior II asana

Follow these:

• Arms out at shoulder level. Have your feet hip width apart.
• Forward bend on a folded knee, gazing at the hand

Advantages:

• Builds stamina.
• Increases hip mobility.

7. Trikonasana (Triangle Pose)

It stretches your legs deep and has the effect of aligning your spine.

What to do:

• Stand with feet shoulder-width apart.
• Stretch one of your arms to your ankle as the other extends upwards.

Advantages:

• Stretches the sides, legs, and torso.
• Strengthens the core.

8. Paschimottanasana (Seated Forward Bend)

Paschimottanasana, the seated yoga asana, calms the mind and extends the spine.

Steps to Take:

• Sit down with your legs straight out in front of you.
• Bend forward at the hips. Touch your toes.

Benefits:

• It stretches the hamstrings and backs.
• Calms the nervous system.

9. Setu Bandhasana (Bridge Pose)

Bridge Pose stretches the chest nicely with the engagement of the back muscles.

Steps to Follow:

• Lie on your back with your knees bent up and your feet reaching toward the floor.
• Bring your hips near the ceiling.

Benefits:

• It builds the back and thighs.
• It expands the chest and improves posture.

10. Balasana (Child’s Pose)

Balasana, or Child’s Pose restorative pose, invites one to relax.

Things to Do:

• Sit down on your heels with your arms outstretched forward and forehead against the ground.

Advantages:

• Reduces stress.
• It stretches the back, hips, and thighs.

11. Dhanurasana (Bow Pose)

It stretches the whole body thoroughly and is also an energizing one.

How to Continue:

• Lie on your stomach, bend your knees, and grab to the ankles.
• Keep the ankles on the ground, and lift your chest and thighs.

Benefits:

• It stretches the back and legs.
• It uplifts the chest and shoulders.

12. Savasana (Corpse Pose)

Every class concludes with the Savasana-what a lovely relaxation of both body and mind.

How to Proceed:

• Lie on the back, arms by sides, palms up.
• Relax, close your eyes and take a deep breath.

Advantages:

• Stretches the whole body.
• Reduces constant worry and nervousness.

Conclusion

If anyone wants to work on flexibility, balance and mindfulness we have listed 12 Yoga Asanas with pictures and names that will give you a good base.

Whether new to yoga or defining your practice, these asanas improve the body and mind.

What you need to remember is that this is the journey, not a destination — focus on how much better off you are now than where you started instead of how far away from your current goals. Happy working.

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