500+ Poses That Matter

Not 8,000+ filler — every asana the human body actually needs, with step-by-step instructions, benefits & safety guidelines

500 poses
Adho Mukha DandasanaBprone

Adho Mukha Dandasana

अधो मुख दण्डासन

coreshoulders+2
Adho Mukha SvanasanaBstanding

Adho Mukha Svanasana

अधो मुख श्वानासन

hamstringsshoulders+2
Adho Mukha Svanasana (Wall)Binversion

Adho Mukha Svanasana (Wall)

अधो मुख श्वानासन (दीवार)

hamstringslegs+1
Adho Mukha Svanasana (on forearms)Binversion

Adho Mukha Svanasana (on forearms)

अधो मुख श्वानासन (संस्थित)

shoulderscore+2
Adho Mukha Svanasana One Arm Reaching BackIstanding

Adho Mukha Svanasana One Arm Reaching Back

अधो मुख श्वानासन एक हस्त पृष्ठे

shouldershamstrings+2
Adho Mukha Svanasana Variation Forearms DownBprone

Adho Mukha Svanasana Variation Forearms Down

अधो मुख श्वानासन भिन्नता अग्रबाहु अधः

shouldershamstrings+2
Adho Mukha Svanasana Variation Hip CirclesBprone

Adho Mukha Svanasana Variation Hip Circles

अधो मुख श्वानासन भिन्नता कटि वृत्त

hipsshoulders+2
Adho Mukha Svanasana Variation One Leg LiftedIstanding

Adho Mukha Svanasana Variation One Leg Lifted

एक पाद अधो मुख श्वानासन

hamstringsshoulders+2
AM
Binversion

Adho Mukha Svanasana Variation Toes Tucked

अधो मुख श्वानासन भिन्नता पादांगुली गुल्फ

hamstringsshoulders+2
Adho Mukha Svanasana with BlocksBstanding

Adho Mukha Svanasana with Blocks

अधो मुख श्वानासन ब्लॉक

shouldershamstrings+1
Adho Mukha UttanasanaBstanding

Adho Mukha Uttanasana

अधो मुख उत्तानासन

hamstringscalves+2
Adho Mukha VajrasanaBkneeling

Adho Mukha Vajrasana

अधो मुख वज्रासन

shouldersback muscles+2
Adho Mukha Virasana (Child's Pose)Bprone

Adho Mukha Virasana (Child's Pose)

अधो मुख वीरासन

hipslegs+1
AM
Bkneeling

Adho Mukha Virasana (with blanket)

अधो मुख वीरासन (संस्थित)

backshoulders+2
Adho Mukha Virasana Arms ExtendedBkneeling

Adho Mukha Virasana Arms Extended

अधो मुख वीरासन

shouldersback+2
Adho Mukha Vrksasana IIAinversion

Adho Mukha Vrksasana II

अधो मुख वृक्षासन II

shoulderscore+2
AgnistambhasanaIseated

Agnistambhasana

अग्निस्तम्भासन

piriformisglutes+2
Akarna DhanurasanaIseated

Akarna Dhanurasana

आकर्ण धनुरासन

hamstringship flexors+2
AnahatasanaBkneeling

Anahatasana

अनाहतासन

shoulderschest+2
Ananda Balasana with StrapBsupine

Ananda Balasana with Strap

आनंद बालासन स्ट्रैप

hip adductorsgroin+1
AnantasanaIsupine

Anantasana

अनन्तासन

hamstringship adductors+2
AnjaneyasanaBkneeling

Anjaneyasana

आञ्जनेयासन

hip flexorsquadriceps+2
AB
Ikneeling

Anjaneyasana Backbend

अंजनेयासन बैकबेंड

hip flexorsquadriceps+2
Ankle RotationsBprone

Ankle Rotations

टखने का घुमाव

legscalves
ApanasanaBsupine

Apanasana

अपानासन

corehips+1
AB
Istanding

Ardha Baddha Padmottanasana Variation

अर्ध बद्ध पद्मोत्तानासन

hamstringship rotators+1
Ardha Baddha Padmottanasana VariationAstanding

Ardha Baddha Padmottanasana Variation

अर्ध बद्ध पद्मोत्तानासन

hamstringsquadriceps+2
Ardha ChandrasanaIstanding

Ardha Chandrasana

अर्ध चंद्रासन

hamstringsquadriceps+2
Ardha Chandrasana ChapasanaAstanding

Ardha Chandrasana Chapasana

अर्ध चंद्रासन चापासन

hamstringsglutes+2
AC
Bstanding

Ardha Chandrasana Preparation

अर्ध चन्द्रासन तैयारी

glutescore+1

Showing 30 of 500 poses