30 Types of Yoga & their Benefits

Today's blog post is dedicated to finding the most common poses that you see in yoga classes.

It can be very confusing when you come into a class and your teacher starts taking all the Sanskrit names of yoga asanas that sound all gibberish to you.

Sanskrit is much like Latin, a dead language and not a lot of people understand or speak Sanskrit today. 

I will give you the Sanskrit names of 30 yoga poses and their meanings with all it’s benefits so you can figure out which postures to practice.


Sukh means “pleasure or happiness” and Asana, or as it's called in Sanskrit “aasan” Just means pose. 

You will see this name “asana” come up over and over again. Any word attached to Asana makes it a pose.

sukhasana yoga pose


Benefits of sukhasana.

  1. It will make your back bone stronger and steadier.
  2. Sukhasana will elongate your spine.
  3. If your practice sukhasana with soothing incense sticks it can relax your mind.
  4. This asana will unlock your hips and open your ankles

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Bhujang asana

Bhujang means “Cobra or serpent”. And there's that word again – Asana,  BhujangAsana-  Cobra pose.


bhujangasana yoga pose


 Benefits of Bhujangasana.

  1. It Strengthens the spine and Stretches chest and lungs.
  2. Practising bhujangasana helps relieve stress and fatigue.
  3. It's therapeutic for asthma.
  4. It can rectify Irregular menstrual cycle problems too.

Dhanur Asana

Dhanur means “boat” and you're lifting up against gravity and building up tension, just like a boat. And hence, the pose is called that.

Dhanurasana yoga pose


Benefits of Dhanurasana.

  1. It Stimulates the reproductive organs
  2. It tones the leg and arm muscles
  3. It Adds greater flexibility to the back
  4. Women can practice dhanurasana while they’re menstruating as it Relieves menstrual discomfort.

Chaturanga Dandasana

Chaturanga Dandasana'' translates to “four-limbed” staff pose. 

Chaturanga Dandasana also known as Yogi push up.




Benefits of Chaturanga Dandasana.

  1. Practicing this asana will strengthen your arm, shoulder, and leg muscles.
  2. It Develops core stability.
  3. It will Increase stamina.
  4. It will give strength & energy to the mind and body.
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Urdhva mukha svanasana

“Urdhva”= upwards

“mukha”= facing

“svana”= dog.

Also known as upward facing dog posture.

Urdhva mukha svanasana

Benefits of Urdhva mukha svanasana

  1. Strengthens triceps.
  2. Stretches abdomen.
  3. Strengthens back muscles.
  4. Strengthens hip extensors.

Adho mukha svanasana

“Adho” = downwards,

“mukha”= facing

“svana”= dog.

Also known as downward facing dog posture in english.


downward facing god adho mukh svanasana

Benefits of Adho mukha svanasana

  1. It can solve hair problems like hair loss, greying hair as well as baldness, and bald patches.
  2.  This asana can affect the pituitary gland, thus helping all diabetic patients.
  3. It solves the problems related to digestion like gas, and acidity.
  4. The asana is great for curing constipation and piles


“Tada” = mountain

It is a simple standing posture, which forms the basis for all the standing asanas. In this asana body looks like a palm tree that's the reason.

it is also known as “Mountain Pose”


Benefits of Tadasana

  1. It helps in correcting your body posture.
  2. It improves your balance by making your spine more agile.
  3. It tones the hips and abdomen.
  4. It creates a sense of physical and mental balance.


Virabhadrasana describes a series of poses named for a “powerful warrior” in Hindu mythology, Virabhadra. 


  • Virabhadrasana 1 – this pose is known as “warrior one”. 

The arms are raised overhead with the palms facing each other or touching.


Virabhadrasana 1 warrior 1 yoga pose


  • Virabhadrasana 2 – This pose, known as “warrior two” in English, represents the warrior sighting his enemy and preparing for battle. 


Virabhadrasana 2  warrior 2


The arms extend out in opposition directions at shoulder height with the gaze looking over the forward arm.


  • Virabhadrasana 3 – Known in English as “warrior three” or flying warrior

This pose symbolizes the warrior moving quickly to attack the enemy. 





The arm position is the same as Virabhadrasana 1, but the back leg lifts off the ground and the arms, torso and that leg are parallel with the ground.

 Benefits of Virabhadrasana

  1. It Stretches the chest and lungs, shoulders, neck and belly.
  2. It Strengthens the shoulders and arms, and the muscles of the back.
  3. It also Strengthens and stretches the thighs, calves, and ankles.
  4. It Improves focus, balance and stability.



 The word "Trikonasana" comes from the Sanskrit words 

"tri," meaning "three"  &

"kona" meaning "angle"

It refers to the triangular shape created by your body in the full version of the pose. 


trikonasana yoga pose


Benefits of Trikonasana

  1. Stretches and strengthens the thighs, knees, and ankles.
  2. Stretches the hips, groins, hamstrings, and calves.
  3. Stimulates the abdominal organs.
  4. Helps relieve stress.


Parivrtta trikonasana

Parivrtta Trikonasana is an Asana Yoga pose. 

It is translated as Revolved Triangle Pose from Sanskrit, the name of this pose comes from

parivrtta meaning revolved,

tri meaning three,

kona meaning angle and

asana meaning posture or seat.





Benefits of Parivrtta Trikonasana

  1. Tones stretch and strengthen the muscles of the hamstring.
  2. Massages reproductive organs and pelvic region of the body.
  3. Gives an intense stretch to the spine and enhances its flexibility.
  4.  Releases the thoracic spine.


Utthita Parswakonasana

The name comes from the Sanskrit words utthita meaning "extended", parsva meaning "side or flank", kona meaning "angle", and asana meaning "posture or seat".




Benefits of Utthita Parsvakonasana

  1. It tones the muscles that run along the sides of your body.
  2. It Provides Therapeutic Relief.
  3. It helps in developing muscle endurance of the whole body. 
  4. It increases the blood flow, relaxes muscle tension.


Ustra means camel.

Ustrasana is a deep backward bend from a kneeling position.

 The completed pose has the hands on the heels. The backs of the feet may be flat on the floor, or the toes may be tucked under for a slightly less strong backbend.





Benefits of Ustrasana

  1. Diminishes fat on thighs
  2. Opens up the hips, extending profound hip flexors
  3. Stretches and fortifies the shoulders and back.
  4. Expands the stomach area, improving assimilation and elimination.


Vrikshasana  or Tree Pose is a balancing asana. 

It is one of the very few standing poses in medieval hatha yoga, and remains popular in modern yoga as exercise.


Vrikshasana | Tree Pose


Benefits of Vrikshasana

  1. It fortifies the legs, and opens the hips
  2. It improves your neuromuscular coordination
  3. It assists with equilibrium and perseverance
  4. It improves readiness and fixation.

Ardha Chandrasana

The Ardha Chandrasana or the half-moon pose pronounced as (are-dah chan-DRAHS-anna) is a yoga asana that holds great importance.

This is a combination of three words, the word 

“ardha” means half

“chandra” means moon &

 “asana” means posture.


Ardha Chandrasana half moon yoga posture


Benefits of Ardha Chandrasana

  1. Fortifies lower legs, knees and legs.
  2. Roots thigh bones to help ease back pain.
  3. Improves assimilation.
  4. Lessens uneasiness, melancholy.

Utthita hasta padangusthasana

 The name comes from the Sanskrit words that means-

Utthita meaning "extended",

Hasta  means "hand", 

Pada means "foot", 

Angustha means "thumb" or "toe", &

Asana means "pose''.



Benefits of Utthita hasta padangusthasana

  1. Reinforces the legs and lower legs 
  2. It profoundly extends the hamstrings 
  3. Improves feeling of equilibrium 
  4. Improves focus.


The name comes from the Sanskrit words nata meaning "dancer", raja meaning "king", and asana meaning "pose.

Nataraja is one of the names given to the Hindu God Shiva in his form as the cosmic dancer.



Benefits of natarajasana

  1. can boost energy and fight fatigue
  2. Can help build confidence and empowerment
  3. Improves posture and counteracts the effects of sitting and computer work.
  4. Strengthens your core and back muscles


Malasana is the Sanskrit name for this posture.

The breakdown for the Sanskrit name is as follows, “MalameaningGarland”, and “AsanameaningPosture or Pose”.

Some believe that “Garland” refers to the arms hanging around the neck like a necklace.




Benefits of Malasana

  1. Opens your hips and crotch 
  2. Stretches your lower legs, lower hamstrings, back and neck 
  3. Tones your abs 
  4. Helps in absorption


Bakasana (Crane pose), and the similar Kakasana (Crow pose) are balancing asanas in hatha yoga and modern yoga as exercise.

In all variations, these are arm balancing poses in which hands are planted on the floor, shins rest upon upper arms, and feet lift up.


bakasana crow pose


Benefits of Bakasana

  1. The normal act of this posture will increment mental and actual strength. 
  2. Causes in to make your body more adaptable. 
  3. It expands the perseverance limit. 
  4. Rehearsing this stance on a day-by-day schedule causes you in fortifying your lower arms, wrists, and shoulders.

Baddha Konasana 

It is a Bound Angle Pose, Throne Pose, Butterfly Pose, or Cobbler's Pose.

(after the typical sitting position of Indian cobblers when they work), and historically called Bhadrasana.

It is a seated asana in hatha yoga and modern yoga as exercise.


4 Benefits of Baddha konasana (Butterfly Pose)


Benefits of Baddha Konasana

  1.  This asana significantly benefits pregnant ladies, assisting them with having a smooth and simple delivery
  2. This asana upgrades the working of the regenerative framework in ladies.
  3. It improves blood flow everywhere on the body. 
  4. It animates the kidneys and the prostate organ alongside the bladder and stomach organs also.


The name comes from the Sanskrit words  daṇḍa meaning "stick" or "staff", and āsana meaning "posture".

The 19th century Sritattvanidhi uses the name Dandasana for a different pose, the body held straight, supported by a rope.


Staff Pose dandasana


Benefits of Dandasana

  1. Improves pose. 
    1. Reinforces back muscles. 
    2. Extends and stretches the spine
    3. May assist with easing complexities identified with the reproductive organs.


    Paschimottanasana is a Sanskrit word, consisting of three words: 

    Paschima means West or Back

    Uttana means intense stretch &

    Asana means a yoga pose

    Its different name is Seated Forward Bend, Intense Dorsal Stretch, Fierce or powerful pose and ugrasana.


    Paschimottanasana Benefits Seated Forward Bend)


    Benefits of Paschimottanasana

    1. It can help improve digestion whenever rehearsed routinely. 
    2. It conditions the shoulders and stretches the lower back, hamstrings, and hips. 
    3. It can help invigorate the liver, kidneys, ovaries, and uterus. 
    4. It assists with side effects of a sleeping disorder and advances great rest.


    It is commonly translated into English as intense eastward facing stretch

    Purvottanasana means intense eastward facing stretch

    Note: if you are a beginner struggling with Purvottanasana, practice your posture with the support of a chair.


    Purvottanasana (Upward Plank Pose).jpg


     Benefits of Purvottanasana

    1. Fortifies your rear arm muscles, wrists, back, and legs 
    2. Stretches your shoulders, chest, and front lower legs 
      1. Liberates your brain 
      2. Help keep your mind open to additional opportunities.

        Janu Sirsasana 

        It is the combination of three Sanskrit terms: 

        Janu means knee,

        Sirs means head.

        Hence, Janusirsasana is Knee Head Pose. 

        For easy understanding, it is commonly translated into English as Head to Knee Forward Bending Pose.



        Benefits of Janu Sirsasana

        1.  Quiets the mind and alleviates gentle melancholy. 
        2. Stretches the spine, shoulders, hamstrings, and crotches. 
        3. Invigorates the liver and kidneys. 
        4. Improves absorption.

        Setu Bandhasana 

        Setu Bandhasana translated as Bridge from Sanskrit. 

        The name of this pose comes from setu meaning bridge, bandha meaning bound, and asana meaning posture or seat.




        Benefits of Setu Bandhasana

        1. Reinforces the back, rump, and hamstrings. 
        2. Improves flow of blood. 
        3. Eases pressure and gentle wretchedness. 
        4. Quiets the mind and focal sensory system.

        Salamba Sarvangasana 

        The name Salamba Sarvangasana is derived from the Sanskrit words:

         Salamba meaning supported

        sarvanga meaning the whole body and

        asana meaning posture

        It has been described as the queen of all yoga poses because it engages the entire body. The king is, of course, the headstand.




        Benefits of Salamba Sarvangasana

          1. Quiets the cerebrum and diminishes pressure and mellow melancholy. 
          2. Animates the thyroid and prostate organs and stomach organs. 


      1. Stretches the shoulders and neck. 
      2. Tones the legs and posterior.



        It is widely known among the yoga practitioners as Headstand Pose

        It is also known as Shirshasana. The name of this asana is derived from the Sanskrit language words:

        Sir means head

        asana means posture




        Benefits of Sirsasana

          1. Flushes the lymphatic framework.
          2. Calms the pressure on the brain. 
          3. Builds up a sound cerebrum
      4. Expanded Focus.
      5. Balasana 

        It is an easy yoga asana that can even be performed by beginners. 

        In Sanskrit, bala means child. Thus, this pose is also called Child Pose. 

        It is a 'counter' asana for many asanas and is performed preceding and following Sirsasana as it is a resting pose.




        Benefits of Balasana

        1. It lengthens and stretches the spine
        2. Relieves neck and lower back pain when performed with the head and torso supported
        3. It gently stretches the hips, thighs and ankles
        4. Normalizes circulation throughout the body

        Ananda Balasana

        The asana Means “blissful” or “pure bliss”.

         Bala: “baby” Ananda Balasana is one of the beginner level poses found in the Hatha Yoga texts and is quite popular in the contemporary world. 

        It stretches the hips, groins, chest and shoulder areas. Along with that, it also lengthens the spine.



        ananda balasana (happy baby pose) and health benefits


        Benefits of ananda balasana

        1. Releases lower back and sacrum.
        2. Opens hips, inner thighs, and groin.
        3. Stretches the hamstrings.
        4. Relieves lower back pain.


        It is Known as Corpse Pose, or Mrtasana, is an asana in hatha yoga and modern yoga as exercise.

        It is often used for relaxation at the end of a session.




        Benefits of savasana

        1. Quiets focal sensory system, supporting the stomach related and invulnerable frameworks. 
        2. Quiets the brain and lessens the pressure. 
        3. Lessens migraine, exhaustion, and uneasiness. 
        4. Assists lower with blooding pressure.

        If you found this article helpful let us know in the comments. 

        You can explore our range of natural incense sticks to help you while performing yoga postures.

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