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
  • Triangle pose strengthens the knees, ankles, legs, chest  and arms 

  • Opens up the groins, hips and hamstring, calves and also the chest, spine and shoulders.

  • Increases both physical and mental stability.

  • Improves digestion, stimulates all the abdominal organs and reduces back pain and sciatica.

  • This pose serves as a therapy for flat feet, osteoporosis, neck pain and infertility. 

  • Reduces stress and cures anxiety.

Parsvokanasana - Side angle Pose
Side angle pose - Parsvokanasana.jpg
  • Parsvakonasana relieves stiffness in the shoulders and back.

  • Provides a deep stretch to the groins and hamstrings and it also improves stamina.

  • Strengthens the legs, knees and ankles while also stretching and toning the abdominal muscles.

Eka Pada Malasana - Pistol Squat Pose
Eka Pada Malasana - Pistol Squat Pose.jp
  • 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
  • Calms the brain and helps clear the sinuses with the mild inversion.

  • Stretches  the spine.

  • Strengthens the legs and spine.

  • Improve posture.

  • Aid digestion.

Paschimottanasana - Seated forward fold
Paschimottanasana - Seated forward fold
  • Calms the brain and helps relieve stress and mild depression.

  • Stretches the spine, shoulders and hamstrings.

  • Stimulates the liver, kidneys, ovaries  and uterus.

  • Improves digestion.

  • Helps relieve the symptoms of menopause & menstrual discomfort.

  • Soothes headache. anxiety and reduces fatigue.

Anjaneyasana - Low lunge variation
Low lunge variation Anjaneyasana.jpg
  • Releases tension in the hips

  • Helps build mental focus.

  • Stretches the hips, quads, and hamstrings

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

  • Soothes sciatic discomfort as this pose stretches and soothes the hamstrings and leg muscles.

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

  • Recommended for athletes & runners as it gives a beneficial stretch and stimulation to the lower body.

Purvottanasana - Reverse Plank Pose
Purvottanasana_- Reverse_Plank_Pose.jpg


  • 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
Viparita Virabhadrasana - Reverse warrio
  • Reverse Warrior strengthens and stretches the legs, groins, hips, and the sides of the torso and waist.

  • Improves flexibility in the spine, inner thighs, ankles and chest

  • 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
Urdhva Dhanurasana - Wheel pose.jpg
  • Up lifting, heart opening and 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, wrists, legs, buttocks, abdomen and spine.

  • Stimulates the thyroid, 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
Eka_Pada_Rajakapotasana_- Mermaid_Pose.
  • Strengthens the pelvic floor

  • Strengthens the core

  • Freedom from back ache and sciatica.

  • Increases flexibility in lower back, Quad muscles, and hip flexors.

  • Improves balance.

  • Strengthens and open shoulders and chest.

Virkshasana - Tree pose
Virkshasana - Tree pose.jpg
  • 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
Sirsasana - Headstand.jpg
  • Improves function of Pituitary and pineal glands

  • Increases Focus and 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
Ardha Matseyandrasana.jpg


  • 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.

  • Massages the abdominal organs

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

  • Relieves constipation.

  • Relieves symptoms of backache, fatigue, menstrual discomfort and sciatica.

  • Stimulates the liver, heart, lungs, kidneys and spleen and releases excess heat and toxins from organs and tissues.

  • This pose balances the body

Anjaneyasana - Cresent Low lunge
Low lunge variation Anjaneyasana.jpg
  • Releases tension in the 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 great as it stretches and soothes the hamstrings and leg muscles.

  • As a heart-opening exercise, this pose is  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
Skandasana - Half Squat Pose.jpg
  • Deeper opening in the hips with the stretch of the inner thigh muscles (the adductors), 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
Viparita Namaskarasana - reverse prayer
  • Opens up the chest and promotes 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. 

  •  Alleviates stress and calms an anxious mind.

  • A peaceful mind is a  peaceful body

Halasana - Plough pose
Halasana - Plough pose.jpg
  • 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
Arda Chandrasana - Half moon pose.jpg
  • Strengthens the abdomen, ankles, thighs, buttocks, and spine.

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

  • Improves coordination and sense of balance.

  • Helps relieve stress.

  • Improves digestion.