Beginner Asanas
Tadasana (Mountain Pose)
Foundation of all standing poses. Stand tall, feet together, spine elongated, arms at sides. Builds awareness, improves posture.
Vrikshasana (Tree Pose)
Standing balance pose. One foot on inner thigh, hands in prayer. Improves balance, concentration, strengthens legs.
Adho Mukha Svanasana (Downward Dog)
Inverted V-shape. Hands and feet on ground, hips raised. Stretches entire body, calms mind, energizes.
Bhujangasana (Cobra Pose)
Lying on stomach, lift chest with arms. Strengthens spine, opens chest, improves digestion.
Balasana (Child's Pose)
Kneeling, forehead to floor, arms forward or back. Restorative, calms mind, releases tension.
Sukhasana (Easy Pose)
Cross-legged sitting pose. Foundation for meditation. Straightens spine, opens hips.
Intermediate Asanas
Sarvangasana (Shoulder Stand)
Full body inversion on shoulders. Stimulates thyroid, improves circulation, calms nervous system.
Halasana (Plow Pose)
Feet over head to floor behind. Stretches spine and shoulders, stimulates abdominal organs.
Dhanurasana (Bow Pose)
Lying on stomach, grab ankles, lift chest and legs. Strengthens back, improves digestion, energizes.
Surya Namaskar (Sun Salutation)
A sequence of 12 asanas performed in flow. A complete practice in itself — stretches, strengthens, and energizes the entire body. Traditionally performed at sunrise facing the sun.