Yoga Poses – Benefits, Steps & Techniques

Janusirsasana—often translated as Head-to-Knee Pose—is a classical seated forward bend and hip-opening asana that integrates spinal flexion, hamstring lengthening, pelvic grounding, and gentle rotational differentiation of the hips. The posture combines unilateral hamstring stretch with a twist-supported spinal fold, making

Halasana—commonly translated as Plough Pose—is a classical supine inversion and deep posterior chain stretch in Hatha Yoga. Named after the agricultural plough (Hala), the posture suggests the body turning the earth inward and upward: the legs move overhead and the

Katichakrasana—derived from Kati (waist), Chakra (wheel), and Asana (posture)—is a dynamic standing twist designed to improve spinal mobility and detoxify the abdominal organs. Known as the Standing Spinal Twist, the posture rotates the torso around its central axis, promoting suppleness

Gomukhasana—popularly known as Cow Face Pose—is one of the most comprehensive seated postures for shoulder mobility, hip opening, and deep fascial release. The name comes from two Sanskrit words: “Go” meaning cow, and “Mukha” meaning face. When the legs are

Chakrasana—commonly known as Wheel Pose or Upward Bow Pose—is one of the most expansive and transformational backbends in classical yoga. Its name comes from the Sanskrit word “Chakra”, meaning wheel, circle, or spiral of energy. When the practitioner lifts into

Dhanurasana—commonly known as Bow Pose—is one of the most dynamic and transformative backbends in classical Hatha Yoga. The name comes from the Sanskrit words “Dhanur” meaning bow, and “Asana” meaning posture. When the body arches and the hands pull the

Garudasana, known as Eagle Pose, is a classical standing balance posture that integrates coordinated limb movement, focused breath control, and deep joint engagement. The physical form of the posture reflects the sharp precision, alertness, and dominating presence of Garuda, the

Bhastrika Pranayama, known as Bellows Breath, is one of the most powerful breathing techniques in classical Hatha Yoga. The Sanskrit word “Bhastrika” means bellows, symbolizing vigorous breathing that pumps prana throughout the body like a blacksmith’s bellows. This practice involves

Bhujangasana, or Cobra Pose, is a classical reclining backbend practiced in Hatha Yoga to awaken the spine, energize the body, and open the chest. The name comes from “Bhujanga,” meaning serpent, symbolizing awakening, strength, and transformation. This posture strengthens the

Adho Mukha Svanasana, commonly known as Downward-Facing Dog Pose, is one of the most essential and widely practiced postures in modern yoga. Its Sanskrit name breaks down into: Symbolically, the pose reflects the natural stretching posture of a dog, who