50 List of Best Yoga Asanas that you Can Do on Your Own

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Yoga asanas are the simplest and the easiest way to reduce our excess weight and meditating our body and mind. The ancient practice types of yoga asanas provide a wide range of mind and body benefits, including other benefits like giving strength and flexibility, stress relief and even cure many diseases.

yoga asanas

Basically yoga is all about stretching our body in different forms and meditation. Yoga Poses like Surya namaskar (Sun Salutation), Dhanurasana (Bow pose), Bhujangasana (Cobra pose), Kapalabhati pranayama yoga and so many other effective yoga asanas helps in reducing our weight as well as our belly fat.

Yoga Poses

Patience is the key to doing Yoga. A strong perseverance backed by passion to do yoga is a must. Hard work, dedication and proper diet can lose our weight naturally. Losing weight is not hard but we have to keep in mind that only controlling eating habits is not enough to lose weight. The article contains yoga pose names as well as yoga for beginners. It is all about doing them!


Easy Yoga Poses for Beginners at Home:

We have to start physical exercising regularly in the morning and evening and control our eating habits too. So, begin practicing yoga asanas for maintaining a good health. A warm up or a stretch exercise is the first step. First, you need to find out the list stretching yoga asanas in yoga and their benefits. We have listed some of the best yoga exercises and positions with pictures that will help you perform them efficiently.


Different Types of  Yoga Asanas for Men and Women:

Men and women prefer yoga for a healthy life. Here we explain what are the best yoga asanas and details about them in English and Sanskrit.

1. Slow Stretching Yoga Asana for Neck:

To start with yoga asanas, one should get started with the basic exercises first like slow neck stretches. It is recommend to perform few repetitions of this yogic slow neck stretches as it eases the neck tension and strain. This basic yoga pose can be easily done standing anywhere, just by sitting on your chair!

2. Full Body Yoga Tadasana – The Mountain Pose:

Mountain pose yoga

Tadasana is also known as mountain pose and it is one of the best yoga asanas. Practicing this yogasana regularly every morning gives a good massage to our hands, back, spine and the whole body. This is the most recommended asana for increasing height as well.

3. Standing Forward Fold Pose – Uttanasana Yoga Benefits:

Uttanasana is a forward bending pose which relieves us from stress and anxiety. With the arm bind, this standing forward bend variation provides a deep shoulder stretch. By binding the hands, it also allows the arms to stretch and tighten the shoulders to relax. It also brings some blood back to the brain while giving a great stretch to the legs.

4. The Triangle Pose – Trikonasana Yoga for Pregnancy:

This trikonasana exercise is stretches and strengthens the muscles along with improving the functions of our body. This is a good yoga exercise for pregnant women. It helps in reducing blood pressure, stress and anxiety and also improves the functions of the blood through the entire body. This simple yoga asana improves our balance & concentration power. this asana also removes fats from waist and thighs.

5. Bow Pose – Dhanurasana Yoga for Reducing Fat:

Dhanurasana is very effective in weight loss program. this yoga pose helps in reducing the belly fat very easily. It strengthens the ankles, thighs, groins, chest and abdominal organs and spinal cord. This yoga posture improves the functions of kidney, pancreas, liver, small and big intestine. It also acts as a stress reliever and gives flexibility to the back. It improves the function of digestion and removes gases.

6. List of Yoga Surya Namaskar (Sun Salutation):

Suryanamaskar yoga poses

A full round of Surya namaskar is considered to be two sets of the twelve poses, with a change in the second set where the opposing leg is moved first. It improves flexibility, strength, balance, reduces stress and anxiety, reduces symptoms of lower back pain, shortens labour and improves birth outcomes, and reduces sleep disturbances and hypertension. It also increases energy and decreases fatigue and are very beneficial for asthma & chronic diseases. This is a basic yoga asana to stretch your legs and reduce weight.

Read More: Surya Namaskar Steps

7. Kapalbhati Pranayama Yoga Pose with More Benefits:

Kapalbhati pranayama yoga is the most recommended breathing exercise which cures our stomach disorder and loses weight. Practicing 5 minutes kapalbhati pranayama regularly removes the toxins and increases metabolism. It also cures constipation, acidity, diabetes, Asthma and all kinds of Respiratory troubles, sinus and even hair loss. This one is a yoga pose effective in weight loss (mainly belly fats). When done regularly, it is rated as the most effective type of yoga asana.

Read More: Pranayama Benefits

8. Bound Angle Pose – Baddha Konasana Yoga for Beginners:

This yoga asana for beginners helps to open up the hips and ease sciatica discomfort that can be made worse by sitting for long periods. The sciatic nerve starts in the lower back and runs down both leg, and sciatic nerve pain can occur when the nerve is somehow compressed. Long commutes and sitting for long periods of time exacerbates it.

9. Relaxing Yoga Asana – Eagle Twist Yoga:

Eagle Twist

This yoga asana helps in relaxing and it also an excellent way to increase side-to-side spinal flexibility. With regular practice of this yoga exercise every day one can relieve pain in the lower belly and lower back.

10. Headstand Pose – Sirsasana Yoga Pose for Better Health:

Doing this yoga pose, can cure insomnia (sleeping disorder), spine problems and also improves concentration powers & mental balance. It increases the blood circulation in brain and improves the brains functions and memory. Even people suffering from liver disease, poor blood circulation and headache should perform this yoga asana regularly.

11. Benefits of Yoga Sarvangasana Pose:

This yoga posture strengthens and cures back pain, and improves resistance power of the body. It also keeps our face bright and removes dark circle. It helps in weight loss when practiced on a regular basis. It is also known to improve blood circulation, functions of digestion, controlling the blood sugar level and correcting the improper functioning of pancreas.

12. Paschimottanasana Yoga Pose (Forward Bend Pose):

Paschimottanaasana covers the stretching of the whole body from our head to heels. This asana is recommended especially for women after delivery to reduce belly fat and toning the abdominal pelvic organs. It strengthens the back muscles as well as very useful for increasing height. It stretches the spine and brings more flexibility in our body.

13. Plough Pose – Halasana Yoga Pose Benefits:

Halasana is also known as Plough pose which strengthens our back muscles and gives flexibility. It cures indigestion and constipation as well as reduces stress. It stimulates the abdominal organs and cure abdominal problems. People suffering from diabetes should do this regularly. It helps to make spinal cord strong and flexible, strengthens the abdominal muscles, reduces stress, and cures the symptoms of menopause.

14. Half Plough Pose – Ardha Halasana Benefits for Health :

Half Plough Pose is a yoga asana that is similar to Uttanpadasana which is good for improving the functions of abdominal organs. This easy yoga asana stimulates abdominal organs very fast and cures constipation and indigestion. It also reduces belly fats and tones the thigh and hip muscles overall abdominal muscles. It cures stomach disorders and improves digestion, appetite, removes gases and is useful to cure arthritis and lumbar spondylitis.

15. Cobra Pose – Bhujangasana Yoga for Lose Weight:

Bhujangasana (cobra pose) gives an excellent result for those who want to lose weight and increase metabolism. This pose improves the function of liver, kidney, pancreas and gall bladder. It cures insomnia (sleeping disorder), spine problems, indigestion and constipation naturally. Those suffering from liver disease, headache, poor blood circulation, can be cured with this asana.

16. Pavanamuktasana Yoga Pose with Benefits (Wind Removing Asana):

Pavana muktasana yogaPavanamuktasana is really effective yoga position in removing gases from the stomach and improving the digestive system. This asana is very good for all the abdominal organs; it also cures acidity and reduces fat. It strengthens your back muscle and cures back pain. For getting a flat stomach, one should perform this asana on a regular basis. This is one of the simplest yoga poses for beginners.

17. The Raised-Leg Pose – Uttana Padasana Yoga Posture:

Uttana padasana, the raised leg pose is beneficial for those having back pain and stomach disorder. It is good for strengthening the abdominal muscles. We can practice this yoga asana by raising one leg at a time also. For getting flat and strong abs, this asana works like magic. It is helpful for those who suffer from gas problems, arthritis pain, heart problems and waist & back pain.

18. Bridge Pose – Setu Bandhasana Yoga Pose:

We generally tend to forget about doing any exercise for strengthening our legs as we care more on our upper body part appearance. But we spend most of the hours on our legs only, so we should start workout meant for strengthens our legs. This yoga pose, setu bandhasana strengthens the legs, back neck and chest. It provides great balancing power to our body.

19. Diamond Pose – Vajrasana Yoga Health Benefits:

Vajrasana is the simplest of all the asanas of yoga which can be practiced after lunch or dinner also. Vajrasana is also known as ‘diamond pose’ which is best for practicing breathing exercises and meditation. Person suffering from joint pain should avoid this asana. This yogaasana calms the mind and bring stability in mind, cures constipation, stomach disorder, acidity, and increases digestion process. Those suffering from gas problems can practice it immediately after lunch or dinner. This asana acts as a pain killer for arthritis patients.

20. Half Twist Pose – Matsyendrasana Yoga for Health:

Matsyendrasana diff yoga

Ardha matsyendrasana increases oxygen supply to the lungs and increases the flexibility & the functions of vertebrae of the spine. It also stretches the back muscles and spine and releases stiffness of hip joints. It is one of the perfect yoga pose which is also helpful in the treatment of diabetes, constipation, spinal problems, cervical spondylitis, and urinary tract disorder.

21. Easy Yoga Ananda Balasana :Happy Baby Pose:

Happy Baby asana of yoga for beginners also. This yoga asana provides an excellent stretch for the hip joints, which can get stiff from too much sitting. This pose is mentally calming while physically stimulating which makes it a perfect exercise for a day when we have a lot on our schedule. This pose will elongate the lower back and allow the hips to stretch. It is one of the basic yoga asanas to do.

22. Perform Balasana for Balk Pain (Child’s Pose):

This yoga pose is very simple yet calming pose which we can do in bed too. It is an excellent yoga exercise for those suffering from back pain as it stretches and relaxes the spine. It also stretches and strengthens muscle of hips, thighs and ankles. Pregnant women and those suffering from high blood pressure should avoid doing Balasana.

23. Shavasana for Mind Health (Corpse Pose):

Shavasana corpse pose

This asana is all about lying down like a corpse. This yoga asana is quite versatile asana and doing it before bed helps in emptying your thoughts so they don’t keep you up or night, or use the time in the morning to set an intention for the day ahead. This is one of the best yoga postures that will helps you destress from all the tension you hold, so that we can have a good tight sleep.

24. Entire Body Yoga Virabhadrasana (Warrior Pose) :

This pose looks like a soldier in the position of war so it is called as Virabhadrasana (Warrior Pose). It is an excellent yoga position for pregnant women. It gives flexibility to the entire body and strengthens the legs, arms, lower back and tones the lower body. It also helps in increasing the stamina, concentration power and balance of our body. It relieves us from the pain during menstrual period.

25. Many Benefits of Yoga Ustrasana (Camel Pose) :

While performing this pose our body looks like the shape of camel so it is called as Ustrasana. This yoga asana is especially good for back problem, relaxing mind, blood circulation, respiratory system, endocrine and nervous system. It helps to increase chest size and lungs capacity, brings flexibility in chest, abdomen and neck. It is beneficial for asthma patient and helps in reducing fats from the stomach.

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  1. midhuna

    July 17, 2015 at 10:00 am

    All of the Yoga asanas, especially for Beginners and Surya Namaskara poses are favourite of mine, make a great benefit for metabolism and the health at all.
    Thank you for sharing..

  2. nithu

    August 18, 2015 at 11:49 am

    Excellent collection of moves. this is really helpfull. I will try everyday on morning.