Do you know about Yoga Poses or Asanas ? If not, you will get complete information here.

Yoga is a system of teaching about the body, mind, and inner spirit. It’s an idea of perfect health, wisdom, freedom from emotions, an idea of something you don’t have now… It’s a science of discovery. Teaching about unity and balance, encompassing both philosophy and worldview, as well as a variety of specific practices. Yoga is a time for yourself, physical and spiritual development, aspiration, harmony, flexibility, grace, purification of the soul, peace, meditation, prayer.

Do you know about Yoga Poses or Asanas ? If not, you will get complete information here.

Universal YOGA - suitable for people of all ages, everyone according to their wishes and needs. Universal YOGA will strengthen your body, train internal and external muscles, maintain vital energy, develop concentration, improve muscle tone, joint work, metabolism, blood circulation. Universal YOGA works well on the whole immune system, improves general well-being and mood. This way of life is just a school on how to live a healthy, smart, and happy life.

According to my knowledge and practice, there are 25 main Yoga Poses & Asanas is available to keep your body, mind, and spirit fit and fine.

By these steps, you can manage stress very comfortably without using any medicine, it's a natural and effective way to feel a cool and healthy body.

Let’s see the Yoga Poses & Asana given below:


This Yoga sequence is pure science. It begins with a deep breath (Pranayama) and three warm-up poses. Continue with the standing series that works the cardiovascular system and balance, preparing for the floor series that stimulates and strengthens organs and back in a more targeted way. The class ends with a breathing exercise (Kapalbhati) and the final relaxation posture (Savasana).

Deep Breathing Standing

  • The best warm-up exercise,  You use your lung capacity 100% in a controlled way.
  • You compress and expand the lungs by modifying the structure of the rib cage.
  • You stimulate circulation and awaken the muscles of the body.

Prevent and Relieve:

  • Respiratory diseases (bronchitis, emphysema, asthma, and shortness of breath)

Ardha-Chandrasana with Pada-Hasthasana

Half Moon With Hands At The Feet

  • You give energy and vitality to the whole body
  • You strengthen abdominal muscles and work flexibility of the entire spine
  • You provide strength and flexibility to the latissimus dorsi, oblique, trapezius, and deltoid muscles.
  • Stimulates kidneys, liver and
  • blood vessel - Strengthens and reduces waist, hips, abdomen, buttocks, and thighs Pada-Hasthasana
  • You stretch the spine in 360 degrees increasing its flexibility
  • You work muscles, ligaments, and tendons of the legs improving circulation


Weird Pose

  • You bring blood to your legs, calves, ankles, and toes.
  • You tone legs (definition and strength)
  • You improve the flexibility of the spine, sciatic nerve, legs, and pelvic area
  • You align the bone system (natural traction of the spine)
  • You work on rapid concentration

Prevent and Relieve:

  • Herniated disc and other ailments of lower back / Rheumatisms and arthritis in the legs


Eagle Posture

  • You open the 14 main joints of the body by expanding their range of motion
  • You improve the flexibility of the hips, knees, and ankles
  • You supply fresh blood to the reproductive system (sexual organs)

Prevent and Relieve:

  • Symptoms of rheumatism, arthritis, gout / Lumbago, and hernias in the lower back


Standing Position Facing The Knee

  • By blocking the knee, you improve the flexibility of sciatic nerves and strengthen tendons and leg muscles.
  • You work back muscles, biceps/triceps, and abdomen
  • By touching the forehead with the knee you create compression in internal abdominal organs (gallbladder, pancreas, spleen, uterus, and ovaries)
  • You work concentration, determination, and patience

Prevent and Relieve:

  • Diabetes


Footboy Position

  • A unique posture that moves all the blood in the body from one side to the other to transport fresh blood to organs and glands
  • You develop balance
  • You increase the volume and elasticity of the rib cage
  • You strengthen the abdomen, upper thighs and arms, hips, calves, and area lumbar
  • Powers concentration, patience, and determination


Post in Balance
  • You send blood to the heart and brain with great speed
  • You clean veins, arteries and strengthen heart muscles
  • Deep traction on the back
  • You work on body control and balance
  • You work on concentration

Prevent and Relieve:

  • Heart problems

Dandayamana - Bibhaktapada - Paschimotthanasana

Stretch Pose With Legs Spread

  • Stretch and strengthen sciatic nerves and leg tendons
  • Massage internal abdominal organs, small and large intestine
  • Increase circulation to the brain and adrenal glands
  • Relieve tension in the lower back

Prevent and Relieve:

  • Sciatica problems


The posture of the Triangle

  • The most complete posture of all that works 100% of the body ("master posture")
  • You increase strength and hip flexibility
  • You work lateral torso, oblique and intercostal muscles
  • You compress kidneys
  • Heart and lungs work as a team

Prevent and Relieve:

  • Bent spine, rheumatism, and lower back pain

Dandayamana - Bibhaktapada - Janushirasana

Stand Position with Separate Legs and in Front of the Knee

  • Massage thyroid and parathyroid glands - Regulate
  • Metabolism, immune system, and blood sugar levels
  • Reduce abdomen, waist, hips, calves, and thighs

Prevent and Relieve:

  • Symptoms of depression


Tree Position
  • Improve balance and posture
  • Increase the flexibility of ankles, knees, and hips
  • Strengthen internal muscles

Prevent and Relieve:

  • Hernias / Arthritis, rheumatism, and circulatory problems


Foot Position on toes

  • You strengthen hips, knees, ankles, and toes
  • You develop mental strength and patience

Prevent and Relieve:

  • Rheumatism of the knees, ankles, and feet / Hemorrhoids


Corpse Posture

  • Ideal for rest and relaxation
  • You facilitate blood flow to the whole body
  • You normalize breathing
  • You use it as a transition to enhance the benefits of other postures
  • Patience-building posture


Wind Removing Posture

  • You compress the ascending, descending, transverse colon, activating the digestive system
  • You improve the flexibility of the hips, tone the abdomen and thighs.
  • You tone arm muscles 

Prevent and Relieve:

  • Flatulence and constipation
  • Abdominal
  • You strengthen and tone the abdomen
  • You revitalize the body
  • You increase the flexibility of the spine
  • When you exhale, you stimulate the diaphragm, facilitating the cleaning of the lungs.


Cobra Position

  • You strengthen the lumbar area (lower back)
  • You improve digestion, menstrual cramps, appetite - You increase blood pressure - You improve
  • liver and spleen functions
  • Deltoid, triceps, and trapezius strength

Prevent and Relieve:

  • Back pain, hernia disc, scoliosis, and arthritis in that area / Hemorrhoids


Lobster Pose

  • Strengthen your upper back
  • Tone buttocks, hips, and abdominal wall
  • Elbow stretching 

Prevent and Relieve:

  • A herniated disc, sciatica and lumbago / Tennis elbow / Varicose veins

Poorna - Salabhasana

The posture of the full lobster

  • Strengthens middle back
  • Strengthens muscles of the abdomen, upper arms, hips, and thighs

Prevent and Relieve:

  • Scoliosis / Kyphosis / Spondylosis / Herniated disc


Bow Posture

  • You open the rib cage to expand lungs
  • 360 ° flexion of the back strengthens it and enhances circulation by revitalizing nerves
  • It facilitates digestion, constipation and improves functions of the large and small intestines, kidneys, and spleen
  • Stretches and strengthens the abdominal wall

Prevent and Relieve:

  • Bronchitis / Diabetes

Supta - Vajrasana

A fixed and firm position

  • Strengthens and flexible joints of the lower spine, hips, knees, and ankles
  • Power circulation to lower extremities
  • Benefits the spleen (filter the lymphatic system)
  • Healing knee posture 

Prevent and Relieve:

  • Back pain / Hernias / Sciatica / Rheumatisms / Varicose veins

Ardha - Kurmasana

The posture of the half turtle

  • You promote longevity
  • You relieve tension in the neck, shoulders, and lower back
  • You increase blood flow to the brain, improving memory and mental clarity
  • You stretch lower lungs
  • You facilitate digestion avoiding flatulence, constipation, or irritable bowel
  • You work flexibility in hip joints

Prevent and Relieve:

  • Asthma / Headaches / Insomnia


Camel pose

  • Maximum compression of the spine and stimulation of the nervous system
  • You increase the flexibility of the neck and spine
  • You stretch the thyroid, parathyroid, and throat glands
  • You stretch abdominal muscles avoiding constipation
  • You expand the rib cage improving the respiratory capacity
  • Your tone and reduce the abdomen and waist

Prevent and Relieve:

  • Back pain / Degenerative back problems such as kyphoscoliosis and cervical spondylitis


Rabbit posture

  • Maximum extension of the spine that increases its mobility and elasticity
  • You supply the nervous system with oxygenated blood
  • Relieves neck, shoulders, and back tension
  • Stimulates thyroid and parathyroid through throat compression (metabolism)

Prevent and Relieve:

  • Colds / Sinusitis / Chronic tonsillitis / Insomnia / Diabetes / Symptoms of depression

Janushirasana and Paschimotthanasana

Stretch front knee posture

  • Improves flexibility of the sciatic nerve, ankle, knee, and hip joints
  • Excellent for the immune and lymphatic systems and to regulate metabolism
  • Enhances blood circulation to the liver, spleen, pancreas, thyroid, thymus, and intestines - Improves digestion
  • Relieves spinal compression

Prevent and Relieve:

  • Allergies / Arthritis

Ardha - Matsyendrasana

Column torsion

  • The unique posture of twisting of the spine
  • Increases circulation to all the nerves of the spinal cord, veins, tissues
  • Improves elasticity of the spine
  • Calms the nervous system
  • You massage the intestines, kidneys, and liver

Prevent and Relieve:

  • Low back pain / Wear disc / Spinal rheumatisms / Kyphosis / Scoliosis / Cervical spondylosis / Arthritis

Kapalbhati in Vajrasana

Breathing of fire
  • Strengthen abdominal organs by enhancing circulation to them
  • Detoxic body and lungs
  • Provide firmness to the waist and abdominal wall
  • Stimulation of the digestive system

Prevent and Relieve:

  • High blood pressure

Each Yoga Poses or Asanas is repeated twice. The first time you will learn to explore and understand your body. The second time you will be able to deepen it and transform it. You will use your body as a means to focus and calm your mind by working on faith, self-control, determination, concentration, and patience. The goal will never be posture, but your body. The key is to always maintain normal breathing. Your yoga practice is just a practice for life and the postures are a means of reaching yourself.

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