Poses & Benefits

This gallery is a collection of some basic standing poses, forward bends, seated poses,  twists, back bends, inversions, arm balances and strength and stability poses.

I have included a list of what are considered to be therapeutic benefits of each pose

This is just a guideline for you.

Enjoy !

Trikona – Triangle – Pose

It strengthens the knees, ankles, legs, chest, and arms.

It completely stretches and opens up the groins, hips, hamstrings,
and calves and also the chest, spine, and shoulders.

It increases both physical and mental stability.

It improves digestion and stimulates all the abdominal organs.

It helps reduce back pain and sciatica.


It also serves as a therapy for flat feet, osteoporosis,
neck pain, and infertility.

It reduces stress and cures anxiety.

Parsvokanasana - Side angle Pose

Parsvakonasana relieves stiffness in the shoulders and back.


It provides a deep stretch to the groins and hamstrings, and it also improves stamina.


This pose strengthens the legs, knees, and ankles,
while also stretching and toning the abdominal muscles.

Eka Pada Malasana - Pistol Squat Pose

Relieves stress, anxiety and depression.

Improves balance and concentration.

Improves core strength.

Increases flexibility.

Stretches and strengthens your shoulders, back, hips and legs.

Parsvottanasana - Pyramid Pose

Calm the brain and flush the sinuses with mild inversion.

Stretch the spine.

Strengthen the legs and spine.

Improve posture.

Aid digestion.

Paschimottanasana - Seated forward fold

Calms the brain and helps relieve stress and mild depression.

Stretches the spine, shoulders, hamstrings.

Stimulates the liver, kidneys, ovaries, and uterus.

Improves digestion.

Helps relieve the symptoms of menopause & menstrual discomfort.

Soothes headache and anxiety and reduces fatigue.

Anjaneyasana - Low lunge variation

Releases tension in your hips. Helps build mental focus.

Stretches the hips, quads, and hamstrings

Helps to improve the strength and flexibility in your hips, legs, shoulders, arms, abdomen, back and knees.

If you suffer from sciatica pain, this pose is also good for you
as it stretches and soothes the hamstrings and leg muscles.

As a heart-opening exercise, this pose is of course also beneficial for the heart chakra and stimulates the Anahata energy.

This pose is especially good & recommended for athletes & runners as it gives a beneficial stretch and stimulation to the lower body.

Purvottanasana - Reverse Plank Pose

Purvottanasana counteracts the effects of Chaturanga by
stretching the pectoralis major, pectoralis minor, & anterior deltoids.

Opens the chest and shoulders.

Builds and tones the core muscles.


Counters forward-facing tasks like sitting at a desk,
driving, and looking at a phone


Releases tension from the body.


Relieves fatigue and stress

Viparita Virabhadrasana - Reverse warrior

Reverse Warrior strengthens and stretches the legs, groins, hips, and the sides of the torso and waist.

It improves flexibility in the spine, inner thighs, ankles, and chest


It also builds strength in the thighs, shoulders, and arms.


Provides  A deep stretch to the torso,


Reverse Warrior increases blood flow throughout the body,
which reduces fatigue and helps calm the mind.


Practicing this pose regularly will build stamina and can help to relieve low back pain

Urdhva Dhanurasana - Wheel pose

Uplifiting, heart opening , creates happy state


Stretches the chest and lungs. Removes stiffness in the shoulders


Regulates menstrual flow


Increases the lung capacity


Strengthens the back muscles , arms and wrists, legs, buttocks, abdomen, and spine.


Stimulates the thyroid and pituitary and pineal glands


Strengthens the abdominal and pelvic organs

Jathara Parivartanasana

Improves functioning of digestive organs kidneys,
liver, pancreas and spleen


Releases stress and stiffness through the back


Relieves pain in the shoulders and neck by releasing the thoracic


Good for digestive disorders

Eka Pada Rajakapotasana -  Mermaid Pose

A stronger pelvic floor and core.


Freedom from back ache and sciatica.


A more flexible and stronger lower back,
quad muscles, and hip flexors.


A better level of balance.


Stronger and more open shoulders and chest.

Virkshasana - Tree pose

Improves balance and stability in the legs


Strengthens the ligaments and tendon of the feet


Strengthens and tones the entire standing leg, up to the buttocks


Assists the body in establishing pelvic stability


Strengthen the bones of the hips and legs
due to the weight-bearing nature of the pose


Builds self-confidence and esteem


On a metaphysical level, helps one to achieve balance
in other aspects of life

Sirsasana - Headstand

Improves function of Pituitary and pineal glands

Increases Focus, Improves stamina

Relieves symptoms of cough or cold

Relieves stress and digestive disorders

Increases Blood Flow To The Head, Scalp and Eyes

Strengthens Shoulders And Arms. 

Improves Digestion.

Helps To Flush Out The Adrenal Glands.

Decreases Fluid Build-Up In The Legs, Ankles, And Feet.

Ardha Matseyandrasana

Hip Opener - This pose flexes the lower part of the body
making the hip stronger and toned.


Increases flexibility in The shoulders, arms, neck and chest. Tones the spinal nerves & ligaments. Also brings more blood to the spine.

Improves the flexibility of the back muscles, the hips muscles,
the leg muscles, and the upper abdominal muscles


Massaging of the abdominal organs helps in relieving constipation. The digestive system improves and the functioning of the liver and pancreas improve.

Relieves symptoms of backache, fatigue, menstrual discomfort and sciatica. Stimulates the internal organs like the liver, heart, lungs, kidneys and spleen and Releases excess heat and toxins from organs and tissues.

This pose balances the body well and brings peace of mind curing the nervous disorders

Anjaneyasana - Cresent Low lunge

Releases tension in your hips


Helps build mental focus.


Stretches the hips, quads, and hamstrings.


Helps to improve the strength and flexibility in your hips, legs, shoulders, arms, abdomen, back and knees.


If you suffer from sciatica pain, this pose is also good for you as it stretches and soothes the hamstrings and leg muscles.


As a heart-opening exercise, this pose is of course also beneficial for the heart chakra and stimulates the Anahata energy.


This pose is especially good and recommended for athletes and runners as it gives a beneficial stretch & stimulation to lower body

Skandasana - Half Squat Pose

Deeper Opening in the  hips  with the stretch of the inner thigh muscles (the adductors), the hamstrings and groin.


Helps with the balance of the body on the toes of one leg
and the heel of the other leg

Viparita Namaskarasana - reverse prayer position

Open up the chest and promote digestion.


The shoulder movement helps strengthen your wrist tendons


The shoulder movement helps massage and loosen any tight shoulder muscles and relaxes your shoulder blades and end up causing less shoulder and neck pain.


Performing the pose will help you alleviate stress and calm an anxious mind. Peaceful mind implies peaceful body

Halasana - Plough pose

Boosts energy levels

Improves digestion


Calms the brain.


Stimulates the abdominal organs and the thyroid gland.


Stretches the shoulders and spine.


Helps relieve the symptoms of menopause.


Reduces stress and fatigue.

Arda Chandrasana - Half moon pose

Strengthens the abdomen, ankles, thighs, buttocks, and spine.

Stretches the groins, hamstrings and calves,
shoulders, chest, and spine.


Improves coordination and sense of balance.


Helps relieve stress.


Improves digestion.

Subscribe for Updates
  • Black Facebook Icon
  • Black Instagram Icon
  • Black YouTube Icon