50 List of Best Yoga Asanas That Every Beginner Should Know

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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!


Basic Yoga Poses For Beginners To Do At Home:

We have to start physical exercising regularly in the morning and evening and control our eating habits too. So, begin practising yoga asanas for maintaining a good health. For beginners, 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.

Basic Yoga Poses for Beginners To Do At Home

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 with photos.

1. Slow Stretching Yoga Asana For Neck:

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 recommended 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:

Full Body Yoga Tadasana - The Mountain Pose

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):

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):

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):

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. Surya Namaskar (Sun Salutation):

List of Yoga Surya Namaskar (Sun Salutation)

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:

Kapalbhati Pranayama Yoga Pose With More Benefits

Kapalbhati pranayama yoga is the most recommended breathing exercise which cures our stomach disorder and loses weight. Practising 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.

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

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):

Relaxing Yoga Asana - Eagle Twist Yoga

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):

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. Sarvangasana (Shoulder Stand):Benefits of Yoga Sarvangasana Pose (Shoulder Stand)

This yoga posture strengthens and cures back pain, and improves resistance power of the body. This 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 (Forward Bend Pose):

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):

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. Ardha Halasana (Half Plough Pose):

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. Bhujangasana (Cobra Pose):

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 (Wind Removing Pose):

Pavanamuktasana Yoga Pose with Benefits (Wind Removing Asana)Pavanamuktasana 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. Uttana Padasana (The Raised-Leg Pose):

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 as well. 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. Setu Bandhasana Yoga Pose (Bridge Pose):

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. Vajrasana (Diamond Pose):

Diamond Pose - Vajrasana Yoga Health Benefits

Vajrasana is the simplest of all the asanas of yoga which can be practiced after lunch or dinner as well. 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 (Matsyendrasan):

Half Twist Pose - Matsyendrasana Yoga for Health

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.

Read More: Pranayama Benefits

21. Ananda Balasana (Happy Baby Pose):

Easy Yoga Ananda Balasana :Happy Baby Pose

Happy Baby asana of yoga for beginners as well. 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. Balasana (Child’s Pose):

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 (Corpse Pose):

Shavasana for Mind Health (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 de-stress from all the tension you hold, so that we can have a good tight sleep.

24. Virabhadrasana (Warrior Pose):

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). This is an excellent yoga position for pregnant women which 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. Ustrasana (Camel Pose):

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.

26. Garudasana (Eagle Pose):

Additional Benefits of Yoga Pose Garudasana (Eagle Pose)

This asana may look like a lot of twist and turnings exercise but it is not that hard to perform. With regular practice of this yoga posture it helps in reducing extra fats in the thighs & arms. It also improves the balance of our body.

27. Natarajasana (Lord Of The Dance Pose):

More Benefits of Yoga Natarajasana (Lord Of The Dance Pose)

This is one of the most excellent yoga asanas for both men and women. Natarajasana is also known as lord of dance pose as it resembles its posture. This pose helps to improve the balance of the body, concentration. It strengthens the muscles of hip, thighs and chest. It also helps in reducing weight and improves our posture and balance.

28. Naukasana Posture (Boat Pose):

Naukasana Posture in Yoga (Boat Pose)

This asana is also called as boat yoga pose. Basically, naukasana helps to strengthen the lungs, liver and pancreas. This also helps to increase the circulation of blood and maintain the sugar level. It strengthens the muscles of thigh, hips, necks and shoulder and helps in reducing belly fats. It also improves the functioning of kidney, thyroids and the prostate glands.

29. Marjariasana (Cat Pose):

Marjariasana Yoga Pose for Mind Body (Cat Pose)

This cat pose is an excellent stretch in yoga workout. It produces flexibility in our spine and releases us from back pain. It improves our blood circulation and digestion power. This workout is one of the best yoga pose and also tones our abdomen and helps in relaxing our mind. Take a look at the yoga photo above to get a clear picture.

30. Utthita Hasta Padangusthasana (Extended Hand To Toe Pose):

Utthita Hasta Padangusthasana (Extended Hand to Toe Pose)

This asana is good for stretching the body parts but we should not stretch beyond our capacity. This asana gives a good massage to our spine, lower back, hips, legs & hands. It also helps in reducing the fats in the specified areas of the body.

31. Hasta Uttanasana (Raised Arms Pose):

Hasta Uttanasana Yoga for More Breathing (Raised Arms Pose)

This is a one of the simplest yoga asanas where you simply just have to stretch yourself. Stand straight and stretch your arms above the head. Try to stretch right from the abdomen and tilt backwards to make a part of an arch. This way you can stretch your whole torso right from the abdomen till the tip of your arms. This is also known as the raised arm pose and this yoga asana helps increase oxygen intake and stretch muscles.

32. Hastapadasana (Forward Bend Pose):

The Name Hastapadasana in Yoga (Forward Bend Pose)

This is one of the yoga asanas which you can practice at any time of the day you want. It is very effective in energy booster and also enhances better blood circulation. It stretches to almost all the muscles of the body and can bring to your body an instant glow due to the blood circulation refreshment. In this you just have to inhale, block it as you raise your arms above your head and then bend forward to touch your ankles and hands put in below the feet.

See More: History Of Yoga And Its Meaning

33. Prasarita Padottanasana (Wide-Legged Forward Bend):

Prasarita Padottanasana with Effective Uses(Wide-Legged Forward Bend)

This one is another version of the Padottanasana and is very effective yoga exercise for petty illness traits which count headaches and body aches. This asana with regular practice can also cure some amount of depression that you are going through. You can make this a part of the easy yoga for beginners list because it is really simple. You have to spread your legs first and then with both hands bend down to touch the ground.

34. Vrikshasana Yoga (Tree Pose):

Use of Vrikshasana Yoga Or Tree Pose

This is one more of the easy yoga poses and is often practised as a part of the SuryaNamaskar session. It is to be best practiced in open air, early in the morning just suitable for its name. This is because even trees like open air and the sunlight which they receive early in the morning. This yoga posture helps to increase focus and concentration. For this you need to stand on one foot while the other is locked behind the knees and your hands are raised above your head in a prayer pose.

35. Ardha Chakrasana (Half Wheel Pose):

Half Wheel Pose - Ardha Chakrasana Help to tone up your Body

If you think you prefer yoga asanas to tone up all the parts of your body, then you must this one in your list of yoga poses which you are to practice daily. Yoga is a discipline and so you have to keep regularity when you practice it. For this you need to learn a back arch but not a full one. Stand in front of a raised platform or a low table and then bend backwards to touch the same.

36. Viparita Virabhadrasana (Reverse Warrior Pose):

Viparita Virabhadrasana (Or) Reverse Warrior Pose

This is one of the yoga exercises names which does come in any list you check. We now already know about the Virabhadrasana or simply the warrior pose. This is just the reverse of it. Here we turn right on the reverse side of our bodies giving it a slight twist. This one is very useful in toning waist and abdomen muscles and also cures spine pains and other issues such as these.

37. Chakrasana Yoga (Full Wheel Pose):

Chakrasana Yoga Uses for Health Or Full Wheel Pose

Before, we have read about the Half wheel pose or the Ardha chakrasana which is more of a part of easy yoga asana for beginners. In this it is at the next level and is a more advanced posture. Here you have to stand and raise your hands as you tilt back to slowly form a back arch. This is very useful in healing spine problems as it stretches all the back muscles of your body. This posture also helps to maintain a balance in the digestive system. This is one of the most advantage yoga asanas with an excellent health benefits.

38. Practice Ardha Chandrasana (Half Moon Pose):

Half Moon Pose - Practice Ardha Chandrasana to Control Stress Problems

This is yet another of the yoga asana which is helpful to make your back fitter. This is because the back and spine of every person is most prone to stress. We sit for long hours while working and the spine is the first to get affected. With this posture practice regularly you can cure all your spine and back problems and also sciatica pain.

39. Adho Mukha Svanasana:

Adho Mukha Svanasana Yoga for Digestive Health

You can simply select this yoga asana from this list of effective yoga poses. This is also known as a downward facing dog posture. It is when you bend almost completely in front with only your hip portion pointing upwards. This yoga posture is very helpful and is considered as the yoga pose for women. It is because the regular practice of this can cure symptoms of menopause and can also balance your period cycle. In general this asana also helps to balance the functioning of the digestive system thus keeping away acidity and gas.

40. Vyaghrasana (Tiger Pose):

Vyaghrasana in Yoga for Pain Relief (Tiger Pose)

This yoga asana is also known as the static tiger pose and is another one to cure back pain issues. This especially focuses on the lower back area and stretches muscles and tissues over there causing a relief for pain in the particular area. Here you will first have to take the position of a four legged animal or like you want to crawl. Now stretch forward and lift the alternative arm and leg and stretch it straight.

41. Yoga Bakasana (Crow Pose):

Yoga Bakasana and its Benefits (Crow Pose)

This is one of the yoga asana names which are usually a part of the advanced stage of yoga practice. This one needs a lot of dedication, flexibility and strength for sure. You have to balance your whole body on your palms and lift yourself to again bend your legs to make a formation which results like the body of a crane. This yoga pose is very helpful in toning your arms as well as removing fat from the abdomen portion.

42. Makarasana (The Crocodile Pose):

Makarasana of yoga (Or) The Crocodile Pose

This is one of the very popular exercise in the series of yoga asanas for beginners. It is because this is not really hard and is just a relaxing posture which anyone can do with ease. The only thing is that you have to know the breathing process which is the most important thing when it comes to yoga asanas. This asana is especially helpful in relaxing muscles and relieving pains such as the lower back pains and those due to sciatica.

43. Salabhasana (Locust Pose):

Salabhasana Yoga Posotion with Multi Benefits (Or) Locust Pose

This is one of the multi-advantageous yoga asana because this is helpful in pain relieving as well as works very well when it comes to weight loss. Here you need to put both your hands straight while lying on your front. Now lift the legs straight and together up and breathe well. Make sure you are not pressuring your hands. This boosts metabolism due to which fat formation is prevented and is also helpful for indigestion.

44. Bhekasana (Frog Posture):

Typical Yoga Pose Bhekasana Or Frog Posture

This is a body toning yoga poses which is not very difficult. This yoga asana you need to try if you think you need to tone down your hips and buttocks. For this you will have to lie down on your stomach and now lift yourself up till your breasts and again from the back you have to twist back both your legs from the knees so that you can hold them. This gives you a nice stretch and thus tones the parts.

45. Gomukhasana Yoga (The Cow Head Pose):

The Cow Head Pose - Gomukhasana Yoga Practice for Sexual Problems

This is an advanced yoga performed for particular reasons. This can be performed by both men and women. This is especially helpful for men because it eases sexual problems resulting in better conjugal relationships. The practice of Gomukhasana also helps to cure hernia.

46. Virasana Yoga Pose (Hero Pose)

Hero Pose in Yoga - Virasana Yoga Pose and Benefits

This one is again in an advanced stage of yoga asanas and is helpful for joint pains and problems. The practice of this posture yoga eventually makes you more flexible and also eases all the parts of your body. The practice of Virasana also increases metabolism in the body and enhances blood circulation even to the joints. This asana can show instant glow in your face which is a result of proper blood circulation.

47. Supta Virasana Yoga (Reclined Hero Pose):

Supta Virasana Yoga for Abdomen Health (Reclined Hero Pose)

Also, known as the recline pose of the hero, this one is not a very difficult posture to practice. In this you just have to do Vajrasana and lie down with your legs fixed in the position. This type of yoga asanas is very helpful for digestion system and its proper functioning. Also, this yoga pose prevents excessive fat from depositing in the body especially the abdomen area.

48. Kumbhakasana (Plank Pose):

Effective Yoga Kumbhakasana (Plank Pose)

This posture is also known as the plank pose and can be practiced by anyone because it is really very easy. Make sure you start by doing this at least 10 times and then gradually increase to 15 and then 20 times. This looks simple but is very effective in toning a number of body parts. This includes the hips, waist, abdomen, arms and shoulders. Practice this yoga pose every day if you want to develop toned abs.

49. Vasisthasana (Side Plank Pose):

How to Do Vasisthasana in Yoga - (Side Plank Pose)

Better known as the side plank yoga pose and a version of the previous one, here you will have to raise your body by resting on one hand which will lie flat till the elbow. Lift up and put another hand on your waist in a smart posture. This is helpful in toning the extra fat handles which make your waist look really bad and are stubborn in nature.

50. Utthan Pristhasana (Lizard Pose):

Utthan Pristhasana and their Benefits (Lizard Pose)

Also, known as the lizard pose, this is very helpful in releasing stress, fatigue and tension. This pose sure looks really complicated but is actually not so. You can do this to rather relax your body after a hard day of work. It is instantly effective and very, very calming for the body.

You can make your body strong and healthy by using above all the different types of yoga asanas and get mental peace as well. Yoga is a therapy for the mind and body as we already known and there are number of yoga poses. It becomes increasingly advantageous if one practices on a daily basis, appropriately.


  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.