Yoga Poses – Benefits, Steps & Techniques

Marjariasana–Bitilasana is a dynamic spinal-flow sequence that alternates between flexion (Cat) and extension (Cow), harmonizing breath and movement. This pairing mobilizes the entire spine, warms the core, hydrates fascia, and prepares the body for deeper asanas. The gentle oscillation activates

Shalabhasana—Locust Pose—is a foundational prone backbend known for strengthening the posterior chain, awakening the spinal muscles, and stimulating the abdominal organs. Named after the locust, the pose symbolizes upward lift, resilience, and transformation. Shalabhasana is often practiced as preparation for

Padangusthasana—Big Toe Pose—is a classical standing forward fold that integrates lengthening of the posterior chain, grounding through the feet, and deepening of mental stillness. As one of the earliest poses in the Ashtanga Primary Series, it teaches foundational mechanics for

Paścimottānāsana—Seated Forward Bend—is one of yoga’s most profound axial-lengthening and introspective postures. The name comes from “Paścima,” meaning west or backside of the body, and “Uttāna,” meaning intense stretch. Traditionally, the “west side” represents the entire posterior chain—from heels to

Tadasana—Mountain Pose—is the foundational standing posture in yoga, forming the base from which all upright asanas emerge. Its name derives from “Tada,” meaning mountain, symbolizing grounded stability, structural alignment, and inner stillness. Although externally simple, Tadasana is a profound postural

Vajrasana, known as the Diamond or Thunderbolt Pose, is one of yoga’s most significant seated postures, valued for its stability, grounding quality, and deep influence on digestion, breath, and meditation. Unlike cross-legged seats, Vajrasana aligns the pelvis directly over the

Vrikshasana-Tree Pose is one of the oldest and most iconic standing postures in yoga, symbolizing rootedness, balance, and upward expansion. The name derives from “Vriksha,” meaning tree, capturing the idea of grounding through the legs while rising effortlessly through the

Meru Vakrasana—derived from Meru (the sacred mountain, symbolizing the spine) and Vakra (twisted or curved)—is a foundational seated spinal twist in classical Hatha Yoga. Considered simpler and more accessible than Ardha Matsyendrasana, Meru Vakrasana offers deep therapeutic benefits through gentle

Matsyasana—commonly known as Fish Pose—is a classical heart-opening and throat-stimulating backward-bending posture practiced in Hatha Yoga. The name derives from the Sanskrit word Matsya, meaning fish, symbolizing buoyancy, adaptability, and effortless movement through life’s emotional currents. In the posture, the

Baddha Konasana—commonly known as Bound Angle Pose, Butterfly Pose, or Cobbler’s Pose—is one of the most important hip-opening postures in classical Hatha Yoga. The name comes from three Sanskrit terms:Baddha = BoundKona = AngleAsana = Posture The heels draw together