Yoga postures, or asanas, are physical movements designed to enhance flexibility, strength, and balance. Each yoga posture harmonizes breath with body, promoting inner peace, improved posture, and overall well-being through mindful movement and focus.
Explained 10 Yoga Postures below.

Table of 10 Yoga Postures with Contents

1. Tadasana (Mountain Pose):
Benefits:
- Improves posture and balance
- Strengthens thighs, knees, and ankles
- Increases awareness and focus
- Enhances breathing and lung capacity
Tadasana is the foundational standing pose that teaches alignment. It creates a sense of groundedness and prepares the body for other standing asanas.
2. Vrikshasana (Tree Pose):
Benefits:
- Enhances balance and stability in the legs
- Strengthens thighs, calves, and spine
- Improves concentration and focus
- Boosts self-confidence and body awareness
Vrikshasana mirrors the grace of a tree, encouraging mental and physical steadiness.
3. Adho Mukha Svanasana (Downward-Facing Dog Pose):
Benefits:
- Stretches shoulders, hamstrings, calves, and hands
- Strengthens arms and legs
- Relieves stress and mild depression
- Energizes the body and improves blood flow to the brain
A key pose in Vinyasa yoga, it resets the body while building strength and flexibility.
4. Bhujangasana (Cobra Pose):
Benefits:
- Strengthens the spine
- Opens the chest and lungs
- Stimulates abdominal organs
- Helps relieve stress and fatigue
- Therapeutic for asthma
Cobra Pose gently lifts the heart and promotes spinal flexibility and emotional openness.
5. Setu Bandhasana (Bridge Pose):
Benefits:
- Stretches chest, neck, and spine
- Strengthens back, glutes, and hamstrings
- Helps relieve stress, anxiety, and depression
- Stimulates thyroid and improves digestion
Bridge Pose is a gentle backbend that opens the front body and soothes the nervous system.
6. Virabhadrasana I (Warrior I Pose):
Benefits:
- Strengthens legs, arms, shoulders, and back
- Improves balance and concentration
- Opens the chest and hips
- Builds confidence and inner strength
This empowering pose is excellent for building stamina and mental focus.
7. Trikonasana (Triangle Pose):
Benefits:
- Stretches legs, hips, and spine
- Improves digestion and metabolism
- Stimulates abdominal organs
- Relieves stress and reduces back pain
Triangle Pose is one of the 10 yoga postures which encourages expansion and helps in achieving physical and mental balance.
8. Balasana (Child’s Pose):
Benefits:
- Gently stretches hips, thighs, and ankles
- Relieves back and neck pain
- Calms the brain and reduces stress
- Promotes a sense of safety and surrender
A restful posture that is ideal for relaxation and recovery between intense poses.
9. Paschimottanasana (Seated Forward Bend):
Benefits:
- Stretches spine, shoulders, and hamstrings
- Stimulates liver, kidneys, ovaries, and uterus
- Helps relieve anxiety, fatigue, and depression
- Improves digestion
This pose encourages introspection and offers a deep stretch to the back body.
10. Shavasana (Corpse Pose):
Benefits:
- Relaxes the entire body
- Reduces anxiety, stress, and fatigue
- Lowers blood pressure
- Enhances memory and concentration
- Promotes deeper breathing
Despite its stillness, Shavasana is one of the most powerful poses for mental clarity and rest.
Note: You have to follow yoga posture trainer guidance with caution.