🧘
Yoga Pose Guide
AI-powered yoga recommendations with Sanskrit names, step-by-step instructions, benefits, and chakra connections.
Choose a goal or describe your own:
😌 Stress Relief
🦴 Back Pain
🤸 Flexibility
💪 Strength
🌅 Morning Energy
🧠 Focus & Clarity
🌊 Anxiety & Calm
🌙 Better Sleep
Generating your yoga guide...
🧘 Essential Yoga Poses — Sanskrit Names & Benefits
A reference guide to 12 foundational asanas — suitable for all levels with step-by-step instructions.
🌲 Mountain Pose
Tadasana (ताडासन)
The foundation of all standing poses. Builds awareness of posture and the body's relationship with gravity.
✓ Improves posture✓ Strengthens thighs✓ Grounding
How to: Stand with feet together, arms by sides, weight evenly distributed. Engage thighs, lengthen spine, relax shoulders down. Breathe steadily for 30–60 seconds.
🐶 Downward-Facing Dog
Adho Mukha Svanasana (अधोमुखश्वानासन)
One of the most practised poses in yoga — simultaneously strengthens and stretches the entire body.
✓ Stretches hamstrings✓ Strengthens arms✓ Energises
How to: Start on hands and knees. Lift hips up and back, straightening legs. Press hands firmly into the mat, keep spine long. Hold 5–10 breaths.
🧘 Warrior I
Virabhadrasana I (वीरभद्रासन I)
A powerful standing pose that builds strength, stability, and focus — named after the fierce warrior Virabhadra.
✓ Strengthens legs✓ Opens hips & chest✓ Builds focus
How to: Step one foot forward into a lunge. Front knee bends to 90°. Raise both arms overhead, palms facing. Square hips forward. Hold 5 breaths each side.
🌿 Child's Pose
Balasana (बालासन)
A restful, grounding pose used between more challenging asanas. Gently stretches the back and hips.
✓ Releases back tension✓ Calms the mind✓ Rest pose
How to: Kneel, sit back on heels, fold forward stretching arms out in front. Forehead rests on the mat. Breathe deeply into the back. Hold 1–3 minutes.
🐍 Cobra Pose
Bhujangasana (भुजङ्गासन)
A gentle backbend that strengthens the spine and opens the chest. Excellent for desk workers with rounded shoulders.
✓ Strengthens spine✓ Opens chest✓ Relieves back pain
How to: Lie face down, hands under shoulders. Inhale and lift chest using back muscles (not arms). Keep elbows slightly bent, shoulders away from ears. Hold 15–30 sec.
🌳 Tree Pose
Vrksasana (वृक्षासन)
A classic balance pose that develops concentration, stability, and mental focus.
✓ Improves balance✓ Strengthens ankles✓ Focus & calm
How to: Stand on one leg. Place sole of other foot on inner thigh or calf (not knee). Bring hands to prayer at heart or raise overhead. Fix gaze on a still point. Hold 30–60 sec each side.
🔺 Triangle Pose
Trikonasana (त्रिकोणासन)
A deep lateral stretch that opens the hips, hamstrings, and thoracic spine simultaneously.
✓ Stretches hamstrings✓ Opens hips✓ Spinal rotation
How to: Stand with feet wide apart. Turn one foot out 90°. Reach the same-side arm down to shin/floor while the other arm reaches up. Keep chest open, gaze upward. Hold 5 breaths each side.
🌙 Seated Forward Bend
Paschimottanasana (पश्चिमोत्तानासन)
A calming forward fold that deeply stretches the entire back body from heels to head — excellent for the nervous system.
✓ Stretches spine & hamstrings✓ Calms nervous system✓ Aids digestion
How to: Sit with legs extended. Inhale and lengthen spine. Exhale and hinge from hips (not waist) to fold forward, reaching for feet or shins. Relax head. Hold 1–3 min.
💀 Corpse Pose
Savasana (शवासन)
The most important pose in yoga — final deep rest that allows the nervous system to integrate the benefits of practice.
✓ Deep relaxation✓ Nervous system reset✓ Reduces anxiety
How to: Lie flat on your back, arms slightly away from body, palms up, feet falling open. Close eyes. Consciously relax every muscle. Do nothing. Stay for 5–10 minutes.
🌉 Bridge Pose
Setu Bandha Sarvangasana (सेतुबन्धसर्वाङ्गासन)
A gentle backbend that strengthens the glutes and lower back while opening the chest — great for beginners.
✓ Strengthens glutes✓ Opens chest✓ Relieves lower back pain
How to: Lie on your back, knees bent, feet flat on floor hip-width apart. Press feet into floor and lift hips. Clasp hands under back and press arms down. Hold 30–60 sec.
🦅 Eagle Pose
Garudasana (गरुडासन)
A challenging balance and flexibility pose that stretches the shoulders and hips simultaneously while building concentration.
✓ Stretches shoulders & hips✓ Balance & focus✓ Strengthens calves
How to: Stand and bend knees slightly. Wrap one leg around the other, hook foot behind calf. Wrap same-side arm under opposite arm. Lift elbows, sink hips. Hold 30 sec each side.
🧘♂️ Easy Pose
Sukhasana (सुखासन)
The classic seated meditation posture. Creates a stable base for pranayama (breath work) and dhyana (meditation).
✓ Calms the mind✓ Opens hips✓ Meditation base
How to: Sit cross-legged on the floor or a folded blanket. Lengthen spine, relax shoulders, rest hands on knees (palms up for receptivity, palms down for grounding). Close eyes and breathe.