Yoga Asanas (Postures)
Āsana is more than “striking a pose”—it is stable, breathable alignment you can sustain while attention stays kind and steady. This page groups foundational standing shapes, gentle floor backbends and rest, intermediate side-body and bow work, and advanced inversions—each with practical cues, benefits language that respects individual difference, and clear caution notes. Learn general principles in yoga basics, coordinate with prāṇāyāma, and always cross-check safety rules before trying anything new.
Standing alignment — decorative
Tadasana & Vrikshasana (Beginner)
These two shapes teach how you stand on your feet and how you recover when balance wobbles. Most sun-salutation and standing sequences assume you can find neutral hips, knees, and ankles in Tadasana; Tree pose layers single-leg stability without rushing depth.
Tadasana (Mountain Pose)—alignment map
- Feet: Big toes can touch or feet hip-width—choose what lets kneecaps track over second/third toes without locking knees backward.
- Legs: Lift kneecaps gently (quadriceps engaged) while weight spreads across heel, ball of foot, and base of toes.
- Pelvis & ribs: Tailbone neither tucked harshly nor flared; lower ribs soft so the front body does not “pop” forward.
- Shoulders & neck: Upper arms externally rotate slightly; ears over shoulders; gaze soft forward.
- Breath: Inhale length through the crown, exhale roots through feet—three to six slow cycles before moving on.
Vrikshasana (Tree Pose)—building balance safely
Shift weight into one foot. Place the opposite foot on the inner ankle, calf, or upper inner thigh—never press the knee joint. Hands can stay at the heart, reach overhead, or rest on a wall. Fix drishti (gaze) on one unmoving point; if breath shortens, lower the foot and rebuild.
Common mistakes include collapsing the standing hip outward, hiking the raised hip, or holding breath. A wall or chair fingertip touch is smart training, not a weakness.
Floor practice — decorative
Bhujangasana & Balasana
Bhujangasana introduces thoracic extension; Balasana offers parasympathetic rest. Pairing effort with recovery prevents overworking the lower back during beginner backbend exploration.
Bhujangasana (Cobra)
Lie prone, tops of feet down, hands under shoulders with elbows hugging ribs. Inhale to peel chest forward and up; pubic bone stays grounded; neck lengthens as a continuation of spine, not a sharp crank backward. Elbows stay slightly bent so load spreads through mid-back instead of only lumbar joints.
- Benefit language: May improve thoracic mobility and counter prolonged sitting—effects vary.
- Caution: Recent abdominal surgery, acute disc irritation, carpal tunnel flare-ups, or third-trimester pregnancy usually need modified or alternate poses from a professional.
Balasana (Child’s Pose)
Knees wide or together depending on hip comfort; sit hips toward heels (block under hips if they hover). Arms can extend forward with forehead on mat/stacked hands, or rest alongside feet with head supported on a bolster. Let the belly soften with each exhale.
If knees deeply protest, try bolster under torso or a supine “constructive rest” instead. This shape is often the right answer when breath feels strained in stronger work.
Side body & extension — decorative
Trikonasana & Dhanurasana (Intermediate)
These ask for hip mobility, trunk control, and honest warm-up. Rushing into deep side bends or bowing without preparation is a common source of hamstring irritation or facet joint discomfort.
Trikonasana (Triangle)
From a wide stance, turn front foot out 90°, back foot slightly in. Extend arms to shoulder height; hinge from the front hip—not the waist—as if bringing the front groin back. Lower hand to shin, block, or floor; top arm reaches in one long line. Rotate chest open toward the ceiling without collapsing the lower ribs forward.
- Micro-bend the front knee if you tend to hyperextend.
- Neck: gaze up only if the top shoulder does not roll inward; otherwise look straight ahead.
Dhanurasana (Bow)
Lie prone; bend knees and catch outer ankles or feet. Inhale to lift thighs and chest; kick feet into hands to distribute the arc across the whole spine. Avoid compressing the neck into extreme extension.
Skip or modify with recent abdominal or spinal surgery, migraine day, or uncontrolled blood pressure spikes until a clinician or experienced teacher personalises options. Always precede with cat-cow, gentle locust prep, or bridge variations.
Advanced practice — learn with a qualified teacher
Sirsasana & Sarvangasana (Advanced)
Headstand (Śīrṣāsana) and shoulderstand (Sarvāṅgāsana) invert the body for prolonged periods. They demand shoulder girdle integrity, neck protection strategy, and often years of preparatory work—not a social-media milestone for week one.
Why supervision matters
Weight must be borne primarily through forearms and shoulders (headstand) or shoulders and upper arms (shoulderstand), with the cervical spine protected from shear. Blanket folding under shoulders, wall drills, and teacher spotting reduce risk. Do not learn these from text alone.
Conditions that commonly contraindicate or require medical clearance
- Uncontrolled high blood pressure, glaucoma, or acute sinus/ear issues
- History of stroke, significant osteoporosis, or acute neck injury
- Pregnancy—specialised prenatal guidance only
- Menstruation—some traditions suggest gentler alternatives; follow your body and professional advice
Alternatives such as legs-up-the-wall, supported bridge, or mild downward dog often deliver similar circulation and lymph benefits with less cervical load.
Group practice — decorative
Steps, Benefits & Precautions
A sustainable āsana practice shares the same skeleton whether the pose is simple or flashy: prepare the body, enter with breath, stay with honest sensation, exit with control, and integrate neutral or rest before repeating or progressing.
Practical checklist
- Warm-up: Joint mobility, breath awareness, then patterns that mirror the target pose (e.g., low lunge before deep hip openers).
- Foundation first: Feet, hands, or sit bones—whatever touches the earth sets the chain above.
- Smooth breath: If breath catches or you cannot speak a full sentence calmly, depth or hold time is usually excessive.
- Props: Blocks, straps, walls, and chairs are alignment tools—use them to preserve joint space, not to chase aesthetics.
- Benefits: Describe outcomes modestly (mobility, proprioception, calm)—individual physiology and stress load change results.
- Precautions: Note sharp pain, joint line symptoms, dizziness, or numbness as automatic stop/reassess signals.
For flowing sequences such as Surya Namaskar, maintain the same priorities: transitions are poses too—no collapsing into end-range wrists or dumping into the lower back between vinyasas.
Listen to your body — decorative
Who Should Avoid Each Asana
Contraindications are patterns, not personality judgments. They exist because load, pressure, or range in a given pose may outweigh benefit for a particular body state. Always prefer a gentler variant or a different category of movement when unsure.
General categories to discuss with professionals
- Pregnancy: Supine compressions, deep closed twists, strong backbends, and inversions often need modification or timing changes—work with prenatal-certified instruction.
- Osteoporosis / low bone mass: Deep flexion or aggressive spinal flexion/extension may be limited; focus on axial loading strategies from physiotherapy or specialised yoga therapy.
- Vertigo, Ménière’s, or labile blood pressure: Rapid up-down transitions, full inversions, and some vigorous flows may trigger symptoms.
- Cardiac conditions: Breath-holding (even subtly), extreme heat rooms, or maximal-effort holds may be inappropriate—cardiology clearance guides pacing.
- Recent surgery or acute pain: Follow post-op protocols; “no pain no gain” does not apply in rehabilitation windows.
This list is illustrative, not exhaustive. Pair it with our yoga safety & rules page and condition-specific notes in yoga for health problems when relevant.