Some ancient yoga texts record that there are as many as 84,000 yoga postures, don't be intimidated by this huge number, there are only about 100 commonly used ones.
Today we have compiled a list of 30 common poses, take a look!
1. Mountain pose
Stand with feet together or apart hip-width apart, shoulders away from ears up, shoulder blades pulled back, thighs tightened, belly button, spine elongated upwards. Palms of hands forward. Relax the chin, the eyebrows.
This is the foundation of all postures. It promotes balance and focuses your attention on the present moment.
2. Phantom chair pose
Mountain pose begins. Inhale, lift your arms, spread your fingers, exhale and sit backwards as if you were sitting in a chair. Shift your weight towards your heels.
This asana strengthens your legs, upper back and shoulders. 3.
3. Chair downward facing dog
Place your hands on the back of the chair, hands shoulder-width apart. The feet come backwards, coming under the hips, forming a right angle to the body, with the spine parallel to the floor.
This modification has the same benefits as the classic pose without having to put all the weight on the upper body.
4. Downward facing dog pose
On all fours, lift your hips upwards and backwards, lengthening your spine. Open your fingers and put your body in an inverted v shape.
This asana opens your shoulders, lengthens your spine and stretches your hamstrings.
Stand with your feet open. The right foot is slightly inward. Turn your left foot outward 90 degrees, bend your left knee at a 90 degree angle and open your arms at shoulder height. Gaze forward
This asana will strengthen your legs and ankles and increase your stamina.
6. Triangle pose
Stand with feet apart, right foot slightly inward, left foot turned 90 degrees outward, forearms on shins or floor. The back arm is raised towards the sky, looking down or up towards your hand.
This asana helps to promote balance and stretch the hamstrings and inner thighs.
7. Tree pose
Mountain pose begins with the weight shifting to the left foot, the right foot resting on the calf or inner thigh and the palms of the hands placed together in front of the chest.
This pose improves concentration and balance by strengthening the arch of the foot and the outside of the hip.
8. Bridge pose
Lie on your back with your knees bent, feet flat on the floor and arms at your side, palms facing down. Inhale and lift the hips off the floor. Interlock your fingers on the mat.
This asana opens your chest and stretches your neck and spine.
9. Bound angle pose
Sit on the floor with your knees open to the sides and the soles of your feet touching. Place your fingertips on the floor behind you and lengthen your spine upwards. The ankles can be grasped and bent forward.
The inner thighs and groin will be nicely stretched.
10. Seated forward bend
Sit down, straighten your legs and bend forward from the hips, extending your spine and grasping the outer edges of your feet with both hands.
This asana lengthens the back of your body and stretches your hamstrings.
11. Savasana
Lie on your back with your feet spread outwards. Arms at your sides, palms facing up, eyes closed and relaxed.
It relaxes the whole body and provides space for you to absorb the benefits of the practice.
Intermediate yoga poses
12. Plank pose
Begin in downward dog, moving forward, shoulders coming above the wrists. The navel is pulled towards the spine and the hands are compacted on the floor with the body in a straight line.
It is one of the best movements for building core strength.
13. Four pillar support
Begin in plank, exhale, bend the elbows at a 90 degree angle, keeping the elbows in line with the torso and gazing forward.
This asana promotes core stability and strengthens the abdominals and triceps.
14. Upward facing dog
Lie prone with your hands on the mat, exhale, bend your elbows and push upwards, opening your shoulders backwards. Extend your arms as straight as possible and focus on lengthening your spine.
This asana opens your chest and shoulders and stretches the abdominals and hip flexors at the same time.
15. Half moon pose
Begin in triangle pose, bend your front knee and walk your front hand forward about 12 inches. Place it on the floor, shifting your weight to your front foot and lifting your back foot off the floor. Straighten the front leg and place the front hand on the floor. Raise the back arm.
This asana strengthens the outer legs and hips and also stretches your hamstrings and inner thighs
16. Warrior i
Start in downward dog. Come forward with one foot between your hands, straighten your back leg, bend your front knee, inhale, lengthen your spine and lift your arms, rotating your torso in front of you.
This asana will strengthen your legs, arms and back muscles. It also gives a good stretch to your chest, shoulders, neck, thighs and ankles.
17, warrior iii
Begin in warrior i. Lean forward and shift your weight to your front foot. Inhale, lift your back leg off the ground, place your palms on your chest and look ahead.
This asana strengthens your legs, outer hips and upper back. It also helps the legs to improve balance and posture.
18. Strengthening side stretch
Standing in mountain pose, hands joined behind the body in reverse prayer pose, feet open about one leg length apart, right foot turned 90 degrees, left foot turned 45 degrees, using the groin as a folding point, keeping the back recessed and the body bent forward to the maximum personal limit.
This pose helps to calm the mind and stretch your spine, shoulders, wrists, hips and hamstrings.
19. Dolphin pose
Get down on all fours with your forearms on the ground. Fingers spread, elbows apart at shoulder width. Inhale and lift the hips up and back, as in downward facing dog.
This pose helps to strengthen the upper body and prepares it for the headstand and forearmstand.
20. Bow pose
Lie prone, bend your knees and bring your feet close to your hips. Inhale and lift the upper body and legs off the floor, grasping the outer ankles with your hands.
This backbend stretches the entire front of the body, especially the front of the chest and shoulders. It is also a great way to massage your abdominal organs.
21. Camel pose
Kneel on the floor with your lower legs hip-width apart. Place your hands on your hips and exhale, reaching your arms back towards your heels and lifting your chest.
This backbend stretches the entire front of the body, from the throat to the ankles, and even helps to strengthen the back muscles.
22. Side plank pose
In plank pose, the body opens upwards to the right, the left leg is directly above the right leg, the legs are together, the left hand is straight up, the five fingers are open and the fingertips are pointing towards the ceiling
This pose will strengthen your shoulders, upper back and abdomen.
23. Twisting triangle pose
Begin in mountain pose with the left foot back and turn 45 degrees, bending forward at the hips and lengthening the spine at the front of the thigh. The left hand is placed on the ground at the outer edge of the front foot and the torso is rotated to the right, extending the right arm upwards.
This asana stretches your hamstrings and outer hips.
Advanced yoga poses
24. Boat pose
Sit with your knees bent, lift your legs up and tilt your body back; slowly straighten your knees and tighten your legs together in a "V" Shape; raise your hands in front of you and extend your spine upwards.
This asana strengthens the abdominal and hip flexors.
25. Raven pose
Squat down, knees wider than hip-width apart. Place your palms down between your knees, shoulder-width apart. Stand on your toes and hook your calves over your upper arms. Shift your weight forward onto your hands and lift your feet off the floor.
This asana strengthens your arms, wrists, core and hip flexors.
26. Wheel pose
Lie on your back with your knees bent and your hands on the floor with your fingers facing your heels. Exhale and press down on hands and feet. Lift the hips and chest off the floor and straighten the arms.
This backbend opens up the entire front of the body and it strengthens the muscles of the back, shoulders and hamstrings.
27. Handstand against the wall
Start in downward facing dog, facing the wall. Place your hands 6 inches from the wall, bend one knee, place your foot on the wall and lift the other leg up.
This asana will strengthen your shoulders, arms and wrists.
28. Forearm handstand against the wall
Start on all fours with your head facing the direction of the wall, elbows on the floor, lift your knees, bring your hips up to dolphin pose and lift your feet to the wall.
This is a deep open shoulder asana and helps to improve circulation.
29. Headstand
Start on all fours, facing the wall. Cross your fingers and place your elbows shoulder-width apart on the floor. Head into interlocked hands. Lift your knees off the floor and place your feet on the wall, if possible with your feet off the wall.
This asana will strengthen your upper back, shoulders and arms. 30.
30. Shoulderstand salamba
Fold two blankets and lie on them with your shoulders on the blankets. With your head on the floor, inhale and bring your knees close to your chest. Exhale, straighten your legs and place your hands on your lower back to support your body, fingertips down.
This inversion offers many benefits to multiple systems of the body and is an excellent asana to end the practice.
