Despite the fact that it is an ancient practice, Yoga has become a duty exercise in recent years. Each of the A-list celebrities to its employees gets their Om these days, and for good reason. The practice of these Yoga Poses has significant health benefits, from boosting your immune system, helping you sleep better, deal with stress, and even improve your sex life.
In addition, strikes an impressive Asana Yoga Poses (Posture lingo) looks ridiculously cool. The only problem? Consistently it simulates our Yoga Poses teacher speaks a different language, which makes it a bit difficult to follow. From Sanskrit names like Utkatasana and Trikonasana, Yoga Poses may seem a lot more like spells that you would learn at Hogwarts, what forms you can get your body to do.
In order to help everyone from beginners to experienced yoga practitioners, we went to Chrissy Carter, Yoga Works-certified Yoga Poses instructor, to help put together a comprehensive guide to yoga postures. Consider this your cheat sheet to finally master the general posture, you’re likely to encounter in most open-level classes.
Basic Yoga Poses
Tadasana (Yoga Poses)
How to do it: Stand with your feet together. Grind down evenly through the legs and lift up through the crown. Lift the hips. It extends through all four sides of your waist, stretching the spine. To sigh with a relief.
Advantages: It may seem that you are, well, just standing there, but bear with us is a plan for all other positions. It promotes balance and directs your attention at the moment.
2. The Chair
Utkatasana (Yoga Poses)
How to do it: Start in Mountain pose. Raise your hands and reach through your fingers. Sit back and down as if sitting in a chair. The shift towards the heel weight, and extend through the body.
Advantages: This heating standing position (you will feel the burn!) Strengthens the legs, upper back, and shoulders.
3.Puppy Dog on a Chair
The modified downward facing dog (Yoga Poses)
How to do it: Place your hands on the back of a chair with hands shoulder at a distance from each other. Step the feet back until they are aligned under your hips, creating a right angle with your body, the spine parallel to the floor. Base through the legs and lift up through the hips. Reach thigh by hand to lengthen the side of the body. Firm in their outer arms and lengthen through the crown of your head.
Advantages: Downward Facing Dog Yoga Poses bread and butter, but it can be difficult for beginners. This modification has the same advantages as the classical stretching of the thigh position, opening the shoulders, and creating a length of the spine, without on the total weight of the upper body.
4. The Downward Facing Dog
Ado Mukha Svanasana (Yoga Poses)
How to do it: From all fours, walk the length of the arms of one hand in front of you. Tuck the toes and lifting the hips up and back to lengthen the spine. (If you are inflexible, keep your knees bent to bring your weight back to his feet.) Click in your hands, your arms, and seal the outer reach your upper hips back against the wall behind you.
Advantages: This classic pose opens the shoulders; the spine lengthens and stretches your hips. Since your head is below the heart, mild inversion creates a calming effect.
5. Warrior II
Virabhadrasana II (Yoga Poses)
How to do it: Stand with feet wide, about 3 1/2 to 4 feet apart. Turn left foot slightly and turning right leg 90 degrees from the side. Line up the front of the heel to the arch of the back foot. Bend your front knee at 90 degrees, knee tracking a second finger to protect the knee joint. Reach out through the back leg straight and the earth down to the back foot. Reach arms to shoulder height, palms shoulder blades down and wide, and look over the front toes.
Advantages: Pose with a “soldier” in the name may not sound very Zen, but it’s a standing posture can help calm and soothe your mind. Tougher than it looks, it also strengthens the legs and ankles, and increases stamina.
Trikonasana (Yoga Poses)
How to do it: Stand with legs wide apart. Turn left toes slightly and turn right thigh open until the right fingers point directly on the side. Keeping legs straight, ground through the legs and pulls your hips up. The proliferation of weapons in width at shoulder level, rotate the front of the hip joint and open the front thigh. Lengthen the spine towards the front foot and release the bottom of the palm to the front of the ankle, Yoga Poses block (located outside the front of the ankle) or chair seat.
Benefits: While this pose can be imposing for inflexible people, it will contribute to the development of balance, stretch the hamstrings and inner thighs and create a feeling of expansion in the body.
Vrksasana (Yoga Poses)
How to do it: Start in Mountain pose. Bend one knee, using his hand to bring the leg in the upper inner thigh. (If it feels hard to bring the foot to the lower leg below the knee, or use the wall for balance.) Tap your foot position, and extend up through the top.
Benefits: This pose helps to improve concentration and the ability to balance by strengthening the leg arch and exterior thighs…………….
Setu Bandha Sarvangasana (Yoga Poses)
How to do it: Lie faceup with knees bent, feet flat on the floor, and arms at your sides. Keep your feet parallel and shoulder-width apart, heels folded under your knees. Roll upper arms are open to expanding the chest. Land through the outer forearms; root down at the heels, knees and reaching forward to lift the hips off the floor. Shimmy shoulders under his chest and his fingers interlaced. (Hold the sides of your Yoga Poses mat to create more space if your shoulders are tight.)
Advantages: This exciting backbend opens the chest and stretches the neck and spine. It can serene the mind, dwindle anxiety, and it reforms digestion.
9. Bound Angle
Baddha Konasana (Yoga Poses)
How to do it: Sit on the floor, bend your knees and open them wide, like a book. Sole of the foot join together, sitting in an upright position. Place the fingertips on the floor directly behind you and lengthen up through the spine. You can also keep the ankle joint and forward at the hips. (Sit on blankets, inner thighs tight.)
Benefits: You will be giving your inner thighs and groin a good site, while the forward tilt creates a soothing, cooling effect.
10. The Corpse
Savasana (Yoga Poses)
How to do it: Lie face up, separating the legs and feet allowing skewed from each other. Place your hands at your sides, palms up. Close your eyes and relax.
Advantages: Yes, it is as simple as it sounds. Each Yoga Poses Classes Includes Savasana, which relaxes the whole body and gives you space to absorb the benefits of the exercise.
Intermediate Yoga Poses
Plank Pose (Yoga Poses)
How to do it: Start with the face of the dog down. Shift forward so that your shoulders stacked over the wrist. Reach back heel, as you lengthen the top of the head forward. Ground down to hand tightens by hand and the spread of the clavicle from the sternum. Lift the front of your body to maintain posture.
Advantages: considered one of the best moves for the main forces lay pose strengthens the abdominal muscles and promotes stability.
2. Chaturanga Dandasana
Chaturanga (Yoga Poses)
How to do it: From the plank position slightly shifted forward. Bend your elbows at 90 degrees with the arms parallel to the floor. Earth through the palm trees and the spread of the clavicle in width. Lift your shoulders off the floor as you pull your front ribs to the spine. Lift the upper part of the thighs toward the ceiling as you reach your tailbone toward your heels. Gazing ahead.
Advantages: Chaturanga is a key part of the sun salutations, which you will find in most Vinyasa Classes. It boosts core cohesion and strengthens the abdominal muscles and triceps.
3. Dog Face Up
Urdhva Fly Svanasana (Yoga Poses)
How to do it: Lie face down on the floor. Bend your elbows and place your hands on the mat under the lower ribs. Reach back through your legs, and pull themselves forward and upward to straight arms. Lift the hips and knees on the floor; spread wide chest, breastbone and lift.
Benefits: You will open the chest and shoulders, and stretch the abdominal muscles and hip flexors. This position appears after Chaturanga a classic sun salutation.
4. Half Moon
Ardha Chandrasana (Yoga Poses)
How to do it: Start position in the triangle. Bend your front knee, keeping track of his second finger. Step back leg and lower arm to walk about 12 inches in front of you. Line up the finger with a pinkie finger. Transfer the weight to the front foot and lift your back foot off the ground. Reach back legs tightly to the wall behind you, and then lift the upper hand. In order to challenge your balance, turn your chest up toward the ceiling and look up at the top of your hand.
Advantages: This balancing pose strengthens the legs and outer thighs, stretch your hips and inner thighs and helps concentration.
5. Warrior I
Virabhadrasana I (Yoga Poses)
How to do it: Start with the face of the dog down. Step one foot forward between your hands. Wrap the leg about 45 degrees and the ground in the back leg. Line up the heel to heel, or slightly wider. Bend your front knee over the front ankle while you stretch the back foot through the line. As you inhale, lift the torso and arms up to the ceiling.
Benefits: This pose strengthens the excitation leg, arm and back muscles. It also gives the chest, shoulders, neck, hips and ankles a good site.
6. Warrior III
Virabhadrasana III (Yoga Poses)
How to do it: From Warrior, I, hinge forward at the hips and abdomen to relax on your front thighs, arms next to the ears. Step back leg and shift your weight to the front foot. Lift the hips up and back to reach through the back heel. Spin internal back up to the ceiling of the femur. Press the palms together and look to the future in his hands. (To change, to take up arms together with the thighs, or put your hands on the floor or on the blocks under the shoulders.)
Benefits: This pose strengthens heating legs, hips, outer and upper back. It also helps to improve balance and posture.
7. Intense Side Stretch
Parsvottanasana (Yoga Poses)
How to do it: Start in Mountain pose. Step left foot back and place it on the floor at an angle of about 45 degrees. Ground down both legs and lift up through both thighs. Raise your arms to shoulder height. Rotate your arms slightly and join the palms touch the back of the upper back. (To change the narrow shoulder, join the jaws to touch, grab the opposite elbow, or put your hands on your hips.) Hinge forward at the hips and lengthen the spine above the front feet. Lift your shoulders off the floor and spread wide chest.
Advantages: The pose helps to calm the mind and stretches the spine, shoulders, wrists, hips and hamstrings.
Dolphin Pose (Yoga Poses)
How to do it: Come to the forearms and interlaced his fingers, keeping your elbows at shoulder width. Tuck toes, lift your knees off the floor and reach the hips up and back. Allow the head to hang off the floor. Ground in the forearm and lift your shoulders off the floor.
Benefits: This pose helps to build strength in the upper body in preparation for headstand and forearm stand. It can also cool your mind and make stress free.
Dhanurasana (Yoga Poses)
How to do it: Lie face down, and then lift the chest, arms and legs off the floor. Bend your knees and reach back to grab the outer ankle. Lift fingers to the ceiling, the inner surface of the thighs of the spin in the same direction, and extend back towards the coccyx knees. Distribution and lift the breasts.
Advantages: This back bend extends the entire front body, particularly the chest and the front of your shoulders. It also gives a good massage for your abdominal organs.
Ustrasana (Yoga Poses)
How to do it: Kneel with drumsticks hip-distance apart. Rest hands on the back of the pelvis. Push strongly in the legs and reach through the body. Lift chest up as you stretch your arms back to reach the hands to heels. (To change, curl your fingers underneath so you do not have to go too far.)
Advantages: This back bend stretches the entire front part of your body, from neck to ankle, and even helps to strengthen the back muscles.
Advanced Yoga Poses
1. Side Plank
Vasisthasana (Yoga Poses)
How to do it: Start with the face of the dog down. Fold the outer edge of the right foot, making sure that your right leg and right arm are in the same line. Stack your left foot on top of the right, shift weight forward, and lengthen through the crown of your head. Raise your left hand to the sky. Press down on the bottom side and the rebound through the upper arm.
Benefits: This pose strengthens your shoulders, upper back, and abdominals. It also promotes basic and scapular stability, which is useful if you are working on or inversions hands residues.
2. Wall-Assisted Handstand
Ado Mukha Vrksasana (Yoga Poses)
How to do it: Start with the face of the dog down, face to the wall. Place one hand handprint on the wall. Step one foot a few inches, lift the other leg in the air, as in the warrior III. Look at the wall, bending the lower knee and hop off your lower legs to bring both feet against the wall. Join legs together and reach the heel up to the ceiling.
Advantages: This exciting inversion strengthens your shoulders, arms, and wrists. It promotes a sense of balance, confidence, and peace of mind.
3. Wall-Assisted Forearm stand
Pincha Mayurasana (Yoga Poses)
How to do it: Begin on all fours, facing the wall. Place your elbows on the floor and the forearms parallel to one another, shoulder width apart. Tuck your fingers, lift the knees and hips, and reach back to the dolphin pose. Spread the chest and look at the floor between the forearms. Step one foot a few inches closer and lift the other foot, both warriors III. Bend the knee and hop off the bottom of your lower legs to bring both feet against the wall. Squeeze the inner thighs together and reach the heel up to the ceiling.
Advantages: This is a deep shoulder stretching, making it an excellent preparatory position for deflections. As the inversion, it also helps to improve circulation.
Bakasana (Yoga Poses)
How to do it: Come to a deep squat with your feet together and your knees wide apart. Shimmy lateral edges down inside the inner thighs and forearms hook below the knees. Put your hands on the floor slightly wider than shoulder-width apart, holding hands under the shoulders. Look forward and shift weight forward into your hands to lift your feet off the floor. Ground down by hand, pulls through the arms and lower abdomen and around the upper part of the back.
Advantages: Crow Pose builds (and requires) a serious power in their hands, wrists, core, and hip flexors.
Urdhva Dhanurasana (Yoga Poses)
How to do it: Lie faceup with knees bent, feet flat on the floor. Position the feet parallel, hip distance apart, with heels under your knees. Bring your hands to the floor, framing the ears, fingers to fingers. Press down in the arms and legs, lifting the hips and chest off the floor. Straighten your arms and lift your shoulders through. Spin your upper inner thighs down to the floor, as you lengthen the tailbone toward the back of the knees. In order to come out of the pose, arms folded and looking up to the ceiling, gradually lowering the upper back down to the floor.
Advantages: This backbend opens the entire front part of the body. It strengthens the muscles of the back, shoulders, and hamstrings.
6. Seated Forward Fold
Paschimottanasana (Yoga Poses)
How to do it: Sit down and straighten your legs in front of you, the ground floor in the thigh. The loop on the hips to elongate the torso over your hips. Grasp the outer edges of your feet. (If your hips are tight, use a strap or blankets to sit on.) Bend your elbows wide and extend to the ceiling side of the body forward to the feet.
Advantages: It is a good feeling just pull the back of your body, the spine lengthens and stretches your hips.
7. Circular Triangle
Parivrtta Trikonasana (Yoga Poses)
How to do it: From the mountain pose, step left foot back and place it on the floor, it was 45 degrees. Line up the heel to heel, or wider for more stability and space. Ground down both legs and lift up the hips. Hinge forward at the hips and lengthen the spine above the front part of the thigh. Release the left arm to block, located on the outer edge of the front legs. (To change, place the unit on the inner side of the front legs.) Turn right torso. Stretch your right hand up.
Benefits: This pose stretches balancing your hips and outer thighs. Twisting of the spine contributes to overall health and engages your abdominal obliques, to facilitate rotation.
Navasana (Yoga Poses)
How to do it: Sit with your knees bent. Place your hands under your knees. Council back to the bone SITZ and draw your lower back inwards and upwards as you embrace the abdominal toward the spine. Lift the shins parallel to the floor. Then stretch your arms forward. Finally, straighten your knees, if you can.
Benefits: You will strengthen your abdominals and hip flexors.
Sirsasana (Yoga Poses)
How to do it: (Note: If you have a neck injury or medical problems, check with your doctor before trying this position This position is not suitable for all practitioners and all the best practices in the care of a trusted teacher.) Begin on hands and knees to the face wall. Interlace your fingers, face-to-wall joints. Place your elbows on the floor shoulder-width apart. Tuck toes under, lift your knees off the floor and reach the hips up and back.
Press down the forearm and lift up through the shoulders. Move to the upper back side of the chest. Walk feet close as you played your collarbone. Place the crown of your head on the floor, as you continue to push through the forearm and lift across the shoulders. (Most of the weight should be centered in your forearms.) Draw your knees to your chest with a control stand with your feet on the wall, and slide heel up the wall at the same time. Reach up through the legs. Come out of the pose with the control, supporting the rise of the shoulders.
Advantages: This advanced inversion strengthens the upper back, shoulders, and arms, and also benefits the circulatory, lymphatic and endocrine systems.
Salamba Sarvangasana (Yoga Poses)
How to do it: (Note: If you have a neck injury or medical problems, check with your doctor before trying this position This position is not suitable for all practitioners and Best Practice of Yoga Poses is in the care of a trusted teacher.) Neatly stack two blankets smooth edges folded aligned with the short edge of your mat. Put on a blanket and place the tops of your shoulders two inches from the edge of the blanket. The rest of the head on the floor behind a blanket. Roll the upper arms spread wide open and his chest. Grind down the top of the hand to bring your knees to your chest.
Put your feet on the floor behind the head. Be sure to keep your head still, neck relaxed. Interlace your fingers behind you and roll the inner upper arms open. Shimmy upper arms under his chest and make the blade inward and upward. Bend your elbows and place both hands flat on the upper back. Click on the upper arms, raise one leg at a time across the shoulders, and reach through the legs. In order to come out of the pose, lower one leg at a time on the floor, hands-free, and roll down one vertebra at a time.
Advantages: As a headstand, this inversion offers many benefits to multiple systems in the body. This cooling and energetic way to end their practice.