All 209 asanas

Downward-Facing Dog Pose● Adho Mukha Śvānāsana ప్రారంభకులు · ఇన్వర్షన్లు · 45–90 సెకన్లు hamstringsshoulders Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds hamstringsobliques Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds quadricepscalves వృక్షాసనం● Vṛkṣāsana ప్రారంభకులకు · బ్యాలెన్స్ · ఒక్కో వైపు 20–45 సెకన్లు 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 స్వస్తికాసనం Beginner · seated · 1–4 minutes hip adductorsspinal erectors Bharadvaja's Twist I Bharadvājāsana I Beginner · twists · 30–60 seconds each side obliquesspinal erectors Bharadvaja's Twist II Bharadvājāsana II ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు 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 ప్రారంభకులకు · ముందుకు వంగడం · 1–3 నిమిషాలు 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 భుజంగాసనం Beginner · backbends · 15–30 seconds, 2–3 rounds spinal erectorsglutes Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes lower backhip flexors శవాసనం 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 adductorsankles బకాసనం (కొంగ భంగిమ) Bakāsana Advanced · balance · 3–8 breaths shouldersabdominals మకరాసనం (మొసలి భంగిమ) మకరాసనం Beginner · restorative · 3–8 minutes lower backమెడ 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 Advanced · balance · 3–5 breaths each side obliquesshoulders Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds abdominalsshoulders డాల్ఫిన్ పోజ్ Ardha Piñcha Mayūrāsana Intermediate · inversions · 30–60 seconds shouldershamstrings Downward-Facing Hero Pose Adho Mukha Vīrāsana ప్రారంభకులకు · ముందుకు వంగడం · 1–3 నిమిషాలు spinal erectorslatissimus dorsi 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 Beginner · backbends · 15–30 seconds, 2 rounds 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 Advanced · balance · 3–6 breaths each side ట్రైసెప్స్obliques Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held ట్రైసెప్స్chest Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Extended Hand-to-Big-Toe Pose Utthita Hasta Pādāṅguṣṭhāsana Advanced · balance · 5–15 seconds hamstringship flexors ఎక్స్‌టెండెడ్ పప్పీ పోజ్ Uttāna Śiśosana ప్రారంభకులు · ఇన్వర్షన్లు · 60–120 సెకన్లు latissimus dorsishoulders ఉత్థిత పార్శ్వకోణాసనం 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 Advanced · balance · 3–6 breaths each side 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 ట్రైసెప్స్chest 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 ప్రారంభకులకు · కూర్చుని · 45–90 సెకన్లు 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 adductorsankles 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 మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 15–20 సెకన్లు 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 మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 20–30 సెకన్లు 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 ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు 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 ప్రారంభకులకు · బ్యాలెన్స్ · ఒక్కో వైపు 30–60 సెకన్లు 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 ఆనంద బాలాసనం 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) Intermediate · inversions · 20–45 seconds shouldersabdominals Hero Pose Vīrāsana Beginner · seated · 1–4 minutes quadricepsankles 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 విపరీత శలభాసనం విపరీత శలభాసనం 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 పవనముక్తాసనం Beginner · restorative · 1–3 minutes lower backglutes Legs-Up-the-Wall Pose విపరీత కరణి Beginner · inversions · 5–10 minutes hamstrings Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds మెడquadriceps Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds quadricepship flexors శలభాసనం Śalabhāsana Beginner · backbends · 10–20 seconds, 3 rounds spinal erectorsglutes Lord of the Dance Pose Naṭarājāsana Advanced · balance · 5–15 seconds 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 ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు 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 ప్రారంభకులు · వెన్ను వంపులు · 1–2 నిమిషాలు latissimus dorsichest 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 shouldersట్రైసెప్స్ One-Legged Bridge Pose Eka Pāda Setu Bandhāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 15–20 సెకన్లు 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 మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 30–60 సెకన్లు hip flexorsquadriceps One-Legged Sage Pose I Eka Pāda Kauṇḍinyāsana I Advanced · balance · 3–5 breaths each side obliquesట్రైసెప్స్ One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II Advanced · balance · 3–5 breaths each side ట్రైసెప్స్shoulders 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 Intermediate · inversions · 45–90 seconds 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 హస్త ఉత్తానాసనం ప్రారంభకులకు · వెనక్కి వంగడం · 2–3 శ్వాసలు spinal erectorsshoulders Reclining Bound Angle Pose సుప్త బద్ధ కోణాసనం 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 సుప్త పాదాంగుష్ఠాసనం 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 Beginner · backbends · 20–30 seconds, 2 rounds 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 ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు obliquesquadriceps Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings Revolved Head-to-Knee Pose Parivṛtta Jānu Śīrṣāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు obliqueship adductors Revolved Low Lunge Parivṛtta Añjaneyāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు 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 ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు obliqueshamstrings Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు obliqueship adductors Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana ఇంటర్మీడియట్ · ట్విస్ట్‌లు · ఒక్కో వైపు 30–60 సెకన్లు obliqueshamstrings Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersట్రైసెప్స్ Scales Pose Tolāsana Advanced · balance · 5–10 breaths shouldersట్రైసెప్స్ Scorpion Pose Vṛścikāsana Advanced · inversions · 10–20 seconds shouldersspinal erectors Seated Forward Bend పశ్చిమోత్తానాసనం ప్రారంభకులకు · ముందుకు వంగడం · 1–3 నిమిషాలు hamstringsspinal erectors Seated Mountain Pose Parvatāsana ప్రారంభకులకు · కూర్చుని · 30–60 సెకన్లు 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 Advanced · balance · 3–6 breaths each side 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 Beginner · twists · 30–60 seconds each side obliquesspinal erectors Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds hip adductorsglutes Snake Pose Sarpāsana Beginner · backbends · 10–20 seconds, 3 rounds spinal erectorsrhomboids స్ఫింక్స్ భంగిమ సాలంబ భుజంగాసనం ప్రారంభకులు · వెన్ను వంపులు · 1–3 నిమిషాలు spinal erectorschest Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side hamstringship adductors Staff Pose Daṇḍāsana ప్రారంభకులకు · కూర్చుని · 30–60 సెకన్లు quadricepsspinal erectors Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds spinal erectorschest నిలబడి ముందుకు వంగడం 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 latissimus dorsiabdominals Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side obliqueslower back Supine Spinal Twist Supta Matsyendrāsana Beginner · twists · 60–120 seconds each side 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 సాలంబ శీర్షాసనం అడ్వాన్స్‌డ్ · ఇన్వర్షన్లు · 30 సెకన్ల నుంచి 3 నిమిషాల వరకు, నెలల తరబడి పెంచుకుంటూ shouldersabdominals Supported Seated Forward Bend Sālamba Paścimottānāsana ప్రారంభకులకు · ముందుకు వంగడం · 3–5 నిమిషాలు 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 Beginner · twists · 60–90 seconds each side 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 quadricepsankles 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 shouldersట్రైసెప్స్ తిర్యక భుజంగాసనం తిర్యక భుజంగాసనం ప్రారంభకులకు · వెనక్కి వంగడం · ఒక్కో వైపు 5–8 నెమ్మది రౌండ్లు 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 Advanced · balance · 3–5 breaths each side obliquesట్రైసెప్స్ 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 ఊర్ధ్వ హస్తాసనం 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 వీరభద్రాసనం 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 Intermediate · inversions · 30–60 seconds hamstringship adductors Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds hamstringship adductors Wild Thing Camatkārāsana మధ్యస్థ స్థాయి · వెన్ను వంపులు · ఒక్కో వైపు 10–20 సెకన్లు gluteschest Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side lower backglutes Yogic Seal Pose Yogamudrāsana Intermediate · seated · 30–60 seconds spinal erectorsshoulders