Yoga Poses

Yoga poses, also known as asanas, are one of the eight limbs of Yoga. The practice of these physical poses is known as Hatha Yoga.  Although these Yoga poses may look like stretches, they are much more than stretches. Each asana is meant to bring freedom to the body and mind. Because of each asana is coupled with the breathe, your experience of Hatha Yoga may take on a meditative quality.

You will also experience many benefits to the practice of Hatha Yoga. The National Center for Complimentary and Alternative Medicine has recognized the practice of Yoga poses to be beneficial for health. Research suggests that consistent practice of Yoga may:

  • Improve mood and sense of well-being
  • Counteract stress
  • Reduce heart rate and blood pressure
  • Increase lung capacity
  • Improve muscle relaxation and body composition
  • Help with conditions such as anxiety, depression, and insomnia
  • Improve overall physical fitness, strength, and flexibility
  • Positively affect levels of certain brain or blood chemicals.

Each Yoga pose, was created from the observations of nature. Consequently, you’ll see many poses are named after things you would find in nature, like mountain pose, eagle pose and cat pose.  Below you will find detailed instructions for each Yoga pose.

Basic Yoga Poses

Table PoseTable Pose
Foundation for many Yoga mat poses.
Cat PoseCat Pose
Improves spine flexibility and abdominal tone
Cow PoseCow Pose
Improves spine flexibility and abdominal tone.
Cat Cow PoseCat Cow Pose
Flowing sequence between cat pose and cow pose


Standing Poses:

Mountain Pose | TadasanaMountain Pose (Tadasana)
Strengthens legs, considered foundation for standing poses.
Tree Pose | VrksasanaTree Pose (Vrksasana)
Strengthens legs, improves balance.
Warrior 2 | VirabhadrasanaWarrior 2 (Virabhadrasana II)
Strengthens legs, increases energy, opens hips.


Seated Postures

Hero PoseHero Pose
Stretches thighs and ankles


Back Bends

Cobra Pose | BhujangasanaCobra Pose
Strengthens back and arms, opens chest.



Yoga HeadstandHeadstand
Strengthens back, arms, abdomen.