A curated guide to foundational and advanced yoga asanas — with step-by-step instructions, health benefits, and modifications for every level.
Every expert was once a beginner. These poses form the bedrock of all yoga practice — master these and the advanced asanas follow naturally.
The foundational seated pose that opens the hips, lengthens the spine and calms the mind. Perfect for meditation and pranayama practice.
BeginnerThe foundation of all standing poses. Builds body awareness, improves posture and activates every muscle group for full-body engagement.
BeginnerLengthens the hamstrings, strengthens the arms, and creates full-body stretch from fingertips to heels. A cornerstone of every practice.
BeginnerBuilds strength in the legs and core while opening the chest and shoulders. Develops courage, focus and mental fortitude with every hold.
ModerateStrengthens the posterior chain, opens the chest and hip flexors, and stimulates the thyroid. Excellent for back pain and stress relief.
ModerateDevelops single-leg balance, improves concentration, and strengthens the ankles, calves and thighs. A beautiful metaphor for rootedness.
ModerateMassages the abdominal organs, improves spinal mobility and stimulates the digestive and detoxification systems. Rejuvenates the spine.
ModerateAn arm-balance that builds tremendous wrist, arm and core strength while developing focus, trust in your body and mental clarity under pressure.
AdvancedFull backbend that opens the entire front body, strengthens the spine and wrists, and creates profound energetic opening through the heart chakra.
AdvancedEach asana offers specific, measurable benefits to your physical, mental, and energetic health.
Chest-opening poses expand lung capacity and improve breathing efficiency throughout the day.
Regular asana practice decompresses the spine, reducing chronic back pain and improving posture.
Holding poses builds present-moment awareness and cultivates mental focus and emotional stability.
Most yoga poses activate deep stabilising muscles, building functional core strength without equipment.
Twisting and folding poses gently massage organs, improving digestive health and natural detoxification.
An evening restorative practice activates the parasympathetic nervous system for deeper, more restful sleep.