All 209 asanas

Downward-Facing Dog Pose● Adho Mukha Śvānāsana തുടക്കക്കാർ · ഇൻവേർഷനുകൾ · 45–90 സെക്കൻഡ് hamstringsshoulders Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds hamstringsobliques Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds quadricepscalves Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side gluteus mediuscalves Warrior II● Vīrabhadrāsana II Beginner · standing · 30–60 seconds quadricepsglutes Accomplished Pose Siddhāsana Intermediate · seated · 2–5 minutes hip adductorsspinal erectors Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side hip flexorshamstrings Auspicious Pose Svastikāsana Beginner · seated · 1–4 minutes hip adductorsspinal erectors Bharadvaja's Twist I Bharadvājāsana I ബിഗിനർ · ട്വിസ്റ്റുകൾ · ഓരോ വശത്തും 30–60 സെക്കൻഡ് obliquesspinal erectors Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Big Toe Pose Pādāṅguṣṭhāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds abdominalship flexors Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes hip adductorsspinal erectors Bound Angle Pose Baddha Koṇāsana Beginner · seated · 1–3 minutes hip adductorship flexors Bound Lotus Pose Baddha Padmāsana Advanced · seated · 20–45 seconds each side hip adductorsshoulders Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds quadricepsspinal erectors Bridge Pose Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds gluteshamstrings Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds spinal erectorsglutes Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds hip adductorship flexors Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds hip flexorsquadriceps Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow abdominalsspinal erectors Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds quadricepsglutes Child's Pose Bālāsana Beginner · restorative · 2–5 minutes lower backglutes Cobra Pose ഭുജംഗാസനം Beginner · backbends · 15–30 seconds, 2–3 rounds spinal erectorsglutes Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes lower backhip flexors Corpse Pose Śavāsana Beginner · restorative · 5–15 minutes none — full release Cow Face Pose Gomukhāsana Intermediate · seated · 45–90 seconds each side gluteship adductors Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat spinal erectorschest Cowherd Pose Gorakṣāsana Advanced · seated · 15–30 seconds hip adductorsകണങ്കാലുകൾ Crane Pose Bakāsana Advanced · balance · 3–8 breaths shouldersabdominals Crocodile Pose Makarāsana Beginner · restorative · 3–8 minutes lower backneck Cross-Legged Forward Fold Adho Mukha Sukhāsana Beginner · forward bends · 1–2 minutes each side gluteship abductors Crow Pose Kākāsana Intermediate · balance · 3–8 breaths shouldersabdominals Destroyer of the Universe Pose Kāla Bhairavāsana അഡ്വാൻസ്ഡ് · ബാലൻസ് · ഓരോ വശത്തും 3–5 ശ്വാസം obliquesshoulders Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds abdominalsshoulders Dolphin Pose Ardha Piñcha Mayūrāsana ഇന്റർമീഡിയറ്റ് · ഇൻവേർഷനുകൾ · 30–60 സെക്കൻഡ് shouldershamstrings Downward-Facing Hero Pose Adho Mukha Vīrāsana Beginner · forward bends · 1–3 minutes spinal erectorsലാറ്റിസിമസ് ഡോർസി Eagle Pose Garuḍāsana Intermediate · balance · 20–45 seconds each side quadricepsgluteus medius Ear Pressure Pose Karṇapīḍāsana Advanced · inversions · 20–45 seconds spinal erectorsglutes Easy Bow Pose Sarala Dhanurāsana ബിഗിനർ · ബാക്ക്ബെൻഡുകൾ · 15–30 സെക്കൻഡ്, 2 റൗണ്ട് quadricepsspinal erectors Easy Pose Sukhāsana Beginner · seated · 1–5 minutes hip adductorsspinal erectors Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Eight-Angle Pose Aṣṭāvakrāsana അഡ്വാൻസ്ഡ് · ബാലൻസ് · ഓരോ വശത്തും 3–6 ശ്വാസം tricepsobliques Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held tricepschest Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Extended Hand-to-Big-Toe Pose Utthita Hasta Pādāṅguṣṭhāsana അഡ്വാൻസ്ഡ് · ബാലൻസ് · 5–15 സെക്കൻഡ് hamstringship flexors Extended Puppy Pose Uttāna Śiśosana തുടക്കക്കാർ · ഇൻവേർഷനുകൾ · 60–120 സെക്കൻഡ് ലാറ്റിസിമസ് ഡോർസിshoulders Extended Side Angle Pose Utthita Pārśvakoṇāsana Beginner · standing · 30–60 seconds quadricepsobliques Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds chestspinal erectors Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds hip abductorsshoulders Flapping Fish Pose Matsya Krīḍāsana Beginner · restorative · 3–6 minutes each side lower backhip flexors Flying Pigeon Pose Gālavāsana അഡ്വാൻസ്ഡ് · ബാലൻസ് · ഓരോ വശത്തും 3–6 ശ്വാസം shouldersabdominals Foot Behind the Head Pose Eka Pāda Śīrṣāsana Advanced · seated · 15–30 seconds each side hip adductorsglutes Forearm Stand Piñcha Mayūrāsana Advanced · inversions · 15–45 seconds shouldersupper back Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds gluteshamstrings Four-Limbed Staff Pose Caturaṅga Daṇḍāsana Intermediate · balance · 1–3 breaths tricepschest Frog Pose Maṇḍūkāsana Intermediate · seated · 20–40 seconds hip adductorsquadriceps Frog Pose Bhekāsana Advanced · backbends · 10–20 seconds quadricepship flexors Front Splits Hanumānāsana Advanced · seated · 30–60 seconds each side hamstringship flexors Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side obliquesspinal erectors Garland Pose Mālāsana Beginner · seated · 45–90 seconds hip adductorsglutes Gate Pose Parighāsana Beginner · standing · 30–60 seconds obliqueship adductors Gheranda's Pose Gheraṇḍāsana Advanced · backbends · 15–20 seconds each side quadricepship flexors Goddess Pose Utkaṭa Koṇāsana Beginner · standing · 30–60 seconds quadricepsglutes Gracious Pose Bhadrāsana Beginner · seated · 1–3 minutes hip adductorsകണങ്കാലുകൾ Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds abdominalstransverse abdominis Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side hamstringship adductors Half Bow Pose Ardha Dhanurāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 15–20 സെക്കൻഡ് quadricepsspinal erectors Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds hip flexorschest Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side hip adductorsquadriceps Half Frog Pose Ardha Bhekāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 20–30 സെക്കൻഡ് quadricepship flexors Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds glutesspinal erectors Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side obliquesspinal erectors Half Lotus Pose Ardha Padmāsana Intermediate · seated · 1–3 minutes each side hip adductorship flexors Half Moon Pose Ardha Candrāsana Intermediate · balance · 20–45 seconds each side gluteus mediushamstrings Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds spinal erectorshamstrings Hand Under Foot Pose Pādahastāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Handstand Adho Mukha Vṛkṣāsana Advanced · inversions · 10–40 seconds shouldersabdominals Happy Baby Pose Ānanda Bālāsana Beginner · restorative · 1–3 minutes hip adductorsglutes Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes lower backglutes Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side hamstringsspinal erectors Headstand Preparation Śīrṣāsana (Prārambhika) ഇന്റർമീഡിയറ്റ് · ഇൻവേർഷനുകൾ · 20–45 സെക്കൻഡ് shouldersabdominals Hero Pose Vīrāsana Beginner · seated · 1–4 minutes quadricepsകണങ്കാലുകൾ Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side hamstringsquadriceps High Crescent Lunge Utthita Aśva Sañcālanāsana Intermediate · standing · 30–60 seconds quadricepsglutes Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Inverted Locust Pose Viparīta Śalabhāsana Advanced · backbends · 5–10 seconds spinal erectorsglutes Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds spinal erectorschest King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds hip flexorschest Kneeling Rest Pose Praṇāmāsana Beginner · restorative · 2–5 minutes spinal erectorsquadriceps Knees-to-Chest Pose Pavanamuktāsana Beginner · restorative · 1–3 minutes lower backglutes Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes hamstrings Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds neckquadriceps Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds quadricepship flexors Locust Pose Śalabhāsana ബിഗിനർ · ബാക്ക്ബെൻഡുകൾ · 10–20 സെക്കൻഡ്, 3 റൗണ്ട് spinal erectorsglutes Lord of the Dance Pose Naṭarājāsana അഡ്വാൻസ്ഡ് · ബാലൻസ് · 5–15 സെക്കൻഡ് quadricepship flexors Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals Lotus Pose Padmāsana Advanced · seated · 1–3 minutes each side hip adductorship flexors Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side hamstringsspinal erectors Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side hip flexorsspinal erectors Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side obliquesspinal erectors Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side obliquesspinal erectors Melting Heart Pose Anāhatāsana തുടക്കക്കാർ · പിന്നിലേക്കുള്ള വളവുകൾ · 1–2 മിനിറ്റ് ലാറ്റിസിമസ് ഡോർസിchest Motionless Reclining Pose Niḥspanda Bhāva Beginner · restorative · 10–20 minutes none — full release Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side obliquesquadriceps One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps One-Legged Bridge Pose Eka Pāda Setu Bandhāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 15–20 സെക്കൻഡ് gluteshamstrings One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana Advanced · backbends · 5–10 seconds each side spinal erectorsshoulders One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 30–60 സെക്കൻഡ് hip flexorsquadriceps One-Legged Sage Pose I Eka Pāda Kauṇḍinyāsana I അഡ്വാൻസ്ഡ് · ബാലൻസ് · ഓരോ വശത്തും 3–5 ശ്വാസം obliquestriceps One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II അഡ്വാൻസ്ഡ് · ബാലൻസ് · ഓരോ വശത്തും 3–5 ശ്വാസം tricepsshoulders One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana Advanced · backbends · 5–10 seconds each side glutesquadriceps Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths forearmsabdominals Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths shouldersabdominals Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds hip flexorschest Plank Pose Phalakāsana Beginner · balance · 20–45 seconds abdominalsshoulders Plough Pose Halāsana ഇന്റർമീഡിയറ്റ് · ഇൻവേർഷനുകൾ · 45–90 സെക്കൻഡ് hamstringsspinal erectors Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths chestshoulders Rabbit Pose Śaśāṅgāsana Intermediate · forward bends · 15–30 seconds spinal erectorsupper back Raised Arms Pose ഹസ്ത ഉത്താനാസനം Beginner · backbends · 2–3 breaths spinal erectorsshoulders Reclining Bound Angle Pose Supta Baddha Koṇāsana Beginner · restorative · 5–10 minutes hip adductorship flexors Reclining Easy Pose Supta Sukhāsana Beginner · restorative · 5–10 minutes hip adductorslower back Reclining Hand-to-Big-Toe Pose Supta Pādāṅguṣṭhāsana Beginner · restorative · 1–3 minutes each side hamstringscalves Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes quadricepship flexors Reclining Thunderbolt Pose Supta Vajrāsana Advanced · seated · 15–30 seconds quadricepship flexors Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes hamstringscalves Reverse Tabletop Pose Ardha Pūrvottānāsana ബിഗിനർ · ബാക്ക്ബെൻഡുകൾ · 20–30 സെക്കൻഡ്, 2 റൗണ്ട് gluteshamstrings Reverse Warrior Viparīta Vīrabhadrāsana Beginner · standing · 30–60 seconds obliquesquadriceps Reversed Corpse Pose Advāsana Beginner · restorative · 3–8 minutes none — full release Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side obliquesabdominals Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side obliquesquadriceps Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side obliqueship flexors Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side obliquesquadriceps Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side obliqueship adductors Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side obliqueshamstrings Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shoulderstriceps Scales Pose Tolāsana Advanced · balance · 5–10 breaths shoulderstriceps Scorpion Pose Vṛścikāsana Advanced · inversions · 10–20 seconds shouldersspinal erectors Seated Forward Bend Paścimottānāsana Beginner · forward bends · 1–3 minutes hamstringsspinal erectors Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds shouldersspinal erectors Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes hamstringship adductors Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths shouldersabdominals Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side quadricepsspinal erectors Side Crane Pose Pārśva Bakāsana അഡ്വാൻസ്ഡ് · ബാലൻസ് · ഓരോ വശത്തും 3–6 ശ്വാസം obliquesshoulders Side Lunge Skandāsana Intermediate · standing · 30–60 seconds hip adductorsquadriceps Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side obliquesshoulders Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side obliqueship abductors Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side obliquesshoulders Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Simple Seated Twist Vakrāsana ബിഗിനർ · ട്വിസ്റ്റുകൾ · ഓരോ വശത്തും 30–60 സെക്കൻഡ് obliquesspinal erectors Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds hip adductorsglutes Snake Pose Sarpāsana ബിഗിനർ · ബാക്ക്ബെൻഡുകൾ · 10–20 സെക്കൻഡ്, 3 റൗണ്ട് spinal erectorsrhomboids സ്ഫിൻക്സ് പോസ് Sālamba Bhujaṅgāsana തുടക്കക്കാർ · പിന്നിലേക്കുള്ള വളവുകൾ · 1–3 മിനിറ്റ് spinal erectorschest Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds quadricepsspinal erectors Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds spinal erectorschest Standing Forward Bend Uttānāsana Beginner · forward bends · 45–90 seconds hamstringscalves Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side obliquesspinal erectors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Standing Straddle Samakoṇāsana Intermediate · standing · 30–60 seconds hamstringship adductors Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release ലാറ്റിസിമസ് ഡോർസിabdominals Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side obliqueslower back Supine Spinal Twist Supta Matsyendrāsana ബിഗിനർ · ട്വിസ്റ്റുകൾ · ഓരോ വശത്തും 60–120 സെക്കൻഡ് obliquesspinal erectors Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes chesthip flexors Supported Child's Pose Sālamba Bālāsana Beginner · restorative · 5–10 minutes lower backglutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes chestshoulders Supported Headstand Sālamba Śīrṣāsana Advanced · inversions · 30 seconds to 3 minutes, built up over months shouldersabdominals Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes hamstringsspinal erectors Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually shouldersabdominals Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes chestshoulders Swaying Palm Tree Pose Tiryaka Tāḍāsana Beginner · standing · 5–8 slow rounds each side obliquesintercostals Thread the Needle Pose Parivṛtta Bālāsana ബിഗിനർ · ട്വിസ്റ്റുകൾ · ഓരോ വശത്തും 60–90 സെക്കൻഡ് obliquesrhomboids Three-Limbed Forward Bend Triaṅga Mukhaikapāda Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringsquadriceps Thunderbolt Pose Vajrāsana Beginner · seated · 1–5 minutes quadricepsകണങ്കാലുകൾ Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side glutesspinal erectors Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds hamstringship adductors Tripod Headstand Sālamba Śīrṣāsana II Advanced · inversions · 20–60 seconds shoulderstriceps Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side spinal erectorsobliques Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds spinal erectorsshoulders Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana അഡ്വാൻസ്ഡ് · ബാലൻസ് · ഓരോ വശത്തും 3–5 ശ്വാസം obliquestriceps Unsupported Headstand Nirālamba Śīrṣāsana Advanced · inversions · 15–45 seconds shouldersupper back Unsupported Shoulderstand Nirālamba Sarvāṅgāsana Advanced · inversions · 10–30 seconds abdominalsspinal erectors Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds glutesquadriceps Upward Lotus in Shoulderstand Ūrdhva Padmāsana Advanced · inversions · 15–30 seconds abdominalsshoulders Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds gluteshamstrings Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersabdominals Upward Salute Ūrdhva Hastāsana Beginner · standing · 30–60 seconds shouldersspinal erectors Upward-Facing Dog Ūrdhva Mukha Śvānāsana Intermediate · backbends · 15–30 seconds spinal erectorschest Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds hamstringsabdominals Warrior I Vīrabhadrāsana I Beginner · standing · 30–60 seconds quadricepsglutes Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side hamstringsglutes Wide-Angle Seated Pose Upaviṣṭha Koṇāsana Beginner · seated · 1–2 minutes hip adductorshamstrings Wide-Legged Plough Pose Supta Koṇāsana ഇന്റർമീഡിയറ്റ് · ഇൻവേർഷനുകൾ · 30–60 സെക്കൻഡ് hamstringship adductors Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds hamstringship adductors Wild Thing Camatkārāsana ഇടത്തരം · പിന്നിലേക്കുള്ള വളവുകൾ · ഓരോ വശത്തും 10–20 സെക്കൻഡ് gluteschest Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side lower backglutes Yogic Seal Pose Yogamudrāsana Intermediate · seated · 30–60 seconds spinal erectorsshoulders