Types of Yoga Asanas and Their Health Benefits

Bridge Pose

You have probably seen this pose in various images, as it is very popular in yoga.

  • Lie on your back and bend your knees.
  • Place your feet hip-width apart. Wrap your hands around your ankles and lift your pelvis up.
  • Hold in the top position. Hands can support the body in the lumbar region or lay them on the floor with fingers crossed.
  • Don’t tuck your chin against your chest, leaving some space and stretching your neck. 


Half King Pisces Pose


If you feel like you need a deeper twist, this pose is for you. This asana is named after the lord of fish – Matsyendra. In this position, you can twist your spine as deeply as possible.

While sitting, bend your right leg and place your heel under the crotch. Place your bent left leg on the outside of your right thigh. Turn the body to the left, place your left hand behind your back, and with your right elbow push off from your left hip, thus twisting the spine.

Take 5 calm breaths and then repeat the asana in a different direction.



Shoemaker Pose

In this asana, we use the force of gravity to open the hip joints.


  • Sit up straight with the soles of your feet and pull your heels as close to your crotch as possible.
  • Breathe deeply and calmly, relaxing the muscles in the pelvic area more and more with each exhalation and releasing the clamps.



Lying Twist


The curl is the perfect way to gently massage the internal organs and help them get rid of toxins and waste products.


  • Lie on your back, bend your knees.
  • Spread your arms to the sides.
  • As you exhale, lower your knees to one side.
  • Turn your head the other way.
  • Thus, you twist the body, as if squeezing a towel.
  • You can help bring your knees down with one hand.




Child’s pose

A very pleasant relaxing position.

This asana can be practiced periodically throughout the session to rest and relax.

In a kneeling position, bring your feet together and stretch forward on your hips.
Stretch your arms forward and relax, breathing deeply and freely.
Direct your attention to the area between the eyebrows.




Cobra Pose

This asana helps to open the thoracic region.


In the cobra pose, it is the deflection in the thoracic region that is of great importance, the mistake will bend only due to the lower back. Hands can be extended far forward, or palms can be placed under the shoulders.

Lower your shoulders down from your ears and pull your shoulder blades back.
You can do this asana without lifting your pelvis off the floor, but in any case, you need to stretch the socks, keeping your legs strong.



Staff Pose


This asana is in many ways similar to the well-known plank exercise.


The complexity of the pose depends on the correct execution. It is easy to fool yourself into this asana and make it easier for yourself, but this approach will not be beneficial in the long run.

Begin this asana from a regular lying position, and then slowly lower your body, bending your elbows.
Keep your elbows close to your torso.
The legs are strong and active, the stomach is tucked up, the press works.
Do not lift your pelvis or bend at the lower back, keeping your whole body as straight as aboard.



Downward-facing dog

Perhaps the most famous yoga pose. The Downward Dog Asana provides the perfect balance of strength and flexibility. Most yoga classes involve doing this asana several times.

Therefore, it is important to know a few basic principles of downward facing dog pose.


Begin on all fours with your hands shoulder-width apart slightly in front of your shoulders.
Stand on your toes and lift your hips, straightening your legs.
Use strong legs to push the pelvis up.
Push the floor with your hands and pull the tailbone up, stretching the spine.
Relax your neck.
Take 3-4 deep breaths and return to the starting position.



Tree pose

This pose provides a sense of grounding, improves balance, and strengthens the legs and back.

This body position makes us feel our center of gravity and center line.

This, in turn, in addition to beneficial effects on health, also develops the nervous system, which means it gradually changes the psyche, centering and balancing the mind.
The benefits of mastering this pose are endless.



We’ve covered 30 basic yoga postures for beginners. Perhaps not all of them can be completed the first time, but gradually you will approach perfection, along the way acquiring many benefits in the form of good flexibility, improved health, a strong body, and a calm mind.