Yoga Poses

Mountain Climber (Running Planks)

Mountain Climber (Running Planks)

Benefits  It is a full-body exercise. It strengthens whole lower body muscles and shoulder.   How to do  Begin with traditional plank position — shoulders over hands and weight on just your toes. Bring your right knee forward under your chest, with...

Thread to Needle (Parsva Balasana)

Thread to Needle (Parsva Balasana)

Benefits  It stretches your upper chest muscles gently. It opens the upper and outer muscles of your shoulder. Increase the blood circulation to the upper extremities.  How to do  Start with a tabletop position with your hands and knees on the...

Seated Forward Bend (Paschimottanasana) Yoga Pose

Seated Forward Bend (Paschimottanasana) Yoga Pose

Benefits  It stretches shoulders, lower back, spine, and hamstrings. It is helpful to increase height.   How to do  Stretch your legs straight and swings the upper part of their body back and forth. With each swing, the yogi tries to reach further with...

Headstand (Shirshasana) Yoga Pose

Headstand (Shirshasana) Yoga Pose

Benefits  It stimulates the functioning of pineal, hypothalamus, and pituitary glands and helps to the secret Growth hormone which is responsible for Height.  It strengthens muscles of the back, shoulders, and arm.  How to do  Sit...

Shoulder Stand (Sarvangasan)

Shoulder Stand (Sarvangasan)

Benefits  It strengthens the arms and shoulders and keeps the spine flexible. It Nourishes the brain with more blood.  How to do  Lie on the back. The arms lie beside the body with the palms facing up. Inhaling, lift your legs off the floor,...

Plow Pose (Halasana) Yoga Pose

Plow Pose (Halasana) Yoga Pose

Benefits  It encourages flexibility of the back and stretches the muscles along the back of the legs.  It strengthens and opens up the neck, shoulders, abs, and back muscles.  How to do  Lie on the back. The arms lie beside the body with the palms...

Cycling Pose (Dwichakrikasana) Yoga Pose

Cycling Pose (Dwichakrikasana) Yoga Pose

Benefits  It strengths back, hip, thighs. It improves body posture as well as hips flexibility. It also improves blood circulation.  How to do  Just lie down on your back, keep your hands besides your hips. Raise your legs and start rotating...

Wheel Pose (Chakrasana) Yoga Pose

Wheel Pose (Chakrasana) Yoga Pose

Benefits  It stretches the hip, back, shoulder and leg muscles. It opens up chest and heart. It stimulates thyroid and pituitary gland to release growth hormone & happy hormones.   How to do  Lie down on the back with two hands on your...

Bird Dog Crunch (Parsva Balasana) Yo

Bird Dog Crunch (Parsva Balasana) Yo

Benefits  It works the erector spinae, rectus abdominis, and glutes. This lets accurate movement, control, and stability of the whole body. it can help to develop good balance and posture.  How to do?  Start on all fours with your hands directly under...

Seated Mountain Pose (Parvatasana) 

Seated Mountain Pose (Parvatasana) 

Benefits  It strengthens the muscles of the arms and legs. It tones the spinal nerves and sends good flow of blood to the spinal region.  How to do  First, sit in the action of Padmasan (cross-legged pose) join the palms in the...

Low Lunge Pose (Anjaneyasana)

Low Lunge Pose (Anjaneyasana)

Benefits  It Stretches the hip flexors, hamstrings, and groin. It creates low spine stability & strengthens the thighs, quadriceps, and glutes which contribute well to increase height.   How to do?  Start...

Mountain Pose (Tadasana)

Mountain Pose (Tadasana)

Benefits  It tones the leg muscles, ends stiffness in legs and hips, remedies backache and sprains of the neck, develops the chest and strengthens the ankles.  How to do  Stand straight with both the legs together and hands beside the body Slowly...

Triangle Pose (Trikonasana)

Triangle Pose (Trikonasana)

Benefits  It tones the leg muscles, ends stiffness in legs and hips, remedies backache and sprains of the neck, develops the chest and strengthens the ankles.  How to do  Stand tall with back straight, feet wider than the hips, and arms in line with the...

Cat Cow Pose (Majaryasana – Bitilasana)

Cat Cow Pose (Majaryasana – Bitilasana)

Benefits  It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It brings the spine into correct alignment and can help prevent back pain when practiced regularly.  How to do  Keep your shoulders over your...

Swimmer – Superman – Skyman (Viparita Shalabhasana)

Swimmer – Superman – Skyman (Viparita Shalabhasana)

Benefits  It stretches and strengthens the muscles of the chest, shoulders, arms, legs, abdomen and lower back. Tones the abdomen and lower back. Massages the spine and keeps the back supple. Helps stretch the chest & erect body height.   How to do ...

Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog (Adho Mukha Svanasana)

Benefits  It totally stretches your hamstrings, shoulders, calves, arches, hands, and spine while building strength in your arms, shoulders, and legs. It stimulates blood circulation. It’s perfect exercise for whole body stretching to increase height.  How...

Forward Bend (Hasta Padasana) Yoga Pose

Forward Bend (Hasta Padasana) Yoga Pose

Benefits  It revitalizes the nervous system and promotes proper blood circulation in pituitary gland which release Growth hormone responsible for height. It stretches the back & lower body muscles with spine as well.  How to do  Stand straight with...

Cobra Pose (Bhujangasana) Yoga Pose

Cobra Pose (Bhujangasana) Yoga Pose

Benefits  It is a backbend that stretches the muscles in the front of the torso, the arms, and the shoulders. It is an excellent pose for increasing the height and flexibility of the spine, as well as reducing back pain.  How to do  Lie face down on the...

Butt Bridge (Glute Bridge) (Setu Bandhasana)

Butt Bridge (Glute Bridge) (Setu Bandhasana)

Benefits  The bridge exercise is a back bend, a core strengthener, and a balance erected pose all in one. you'll be getting a great workout for your hips, glutes, core, and hamstrings.   How to do  Lie down on your back with your knees...

Kapalbhati Pranayama

Kapalbhati Pranayama

Benefits Increases the metabolic rate and helps in weight lossImproves digestive tract functioning, absorption, and assimilation of nutrientsEnergizes the nervous system and rejuvenates brain cellsImproves blood circulation and adds glow to the faceIt stimulates...

Bhastrika Pranayama Yoga

Bhastrika Pranayama Yoga

Benefits Great for lungs and people who suffer from repetitive cough, flu, respiratory issues, allergies or breathlessnessThe increased blood supply to the head improves eyesight and hearing.The lungs are strengthened and it is beneficial for bronchitis, as the...

Shanmukhi mudra

Shanmukhi mudra

Benefits Great for facial muscles and appearance as the heat and prana of the hands and fingers stimulates and relaxes facial muscles.Useful for managing anxiety and removing negative intellectual patterns.It stimulates sensory organs and later stages sense...

Nadi Shodhan Pranayam

Nadi Shodhan Pranayam

Benefits It also helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezingHelps harmonize the left and right hemispheres of the brain, which correlates to the logical and emotional sides of our personality.It helps to balance hormones and...

Side Plank Pose (Vasisthasana)

Side Plank Pose (Vasisthasana)

Benefits Strengthens hands, wrists, arms, core, and legs It stretches the backs of the legs.Improves sense of balance and focus Tip To learn the correct weight distribution in the pose, exercise it with the soles of your feet pressing against a wall. How to do...

Seated Wide Angle Pose (Upavistha Konasana) Yoga Pose

Seated Wide Angle Pose (Upavistha Konasana) Yoga Pose

Benefits It Stimulates the abdominal organsStrengthens and tones the abs, spine and legs.Helps to cure and relieve sciatica and arthritis.It detoxifies the kidneys. Tip This pose is quite challenging for beginners. If you find it hard to bend forward, you could bend...

Upward Plank Pose (Purvottanasana)

Upward Plank Pose (Purvottanasana)

Benefits Reduces cramps at the calf, hamstrings and quadricepsImproves the functioning of the thyroid glandStretches the shoulders, chest, and front anklesStrengthens the arms, core, legs and back. Tip Exercise with a chair support: Sit near the front edge of the seat...

Garland pose (Malasana)

Garland pose (Malasana)

Benefits Stretches the ankles, groins and back torsoIt tones the belly.Instigates metabolism.Increases flexibility in your ankles and knees. Tip If twisting is difficult, sit on the front edge of a chair seat, thighs forming a right angle to your torso, heels on the...

Reclining Bound Angle Pose (Supta Baddha Konasana)

Reclining Bound Angle Pose (Supta Baddha Konasana)

Benefits It soothes the digestive and the reproductive systems and treats conditions like irritable bowel disease, infertility, menstrual disorders, digestive issues, menopause, etc.It gives your groins, internal thighs, and knees a good stretch.It reduces muscle...

Legs up the Wall Pose (Viparita Karani)

Legs up the Wall Pose (Viparita Karani)

Benefits Relieves tired or cramped legs and feetAlleviates headachesRelieves lower-back painCalms the mind Tip Use your breath to ground the heads of the thighs bones into the wall, which helps release your groins, belly, and spine. In the pose imagine that each...

Head-to-knee forward bend (Janu Sirsasana)

Head-to-knee forward bend (Janu Sirsasana)

Benefits Therapeutic for high blood pressure, insomnia, and sinusitisRelieves anxiety, fatigue, headache, menstrual discomfortThe liver and kidneys are stimulated.Menstrual and menopausal disorders are reduced. Tip Make sure the bent-leg foot doesn't slide under the...

Sitting half spinal twist pose (Ardha Matsyendrasana)

Sitting half spinal twist pose (Ardha Matsyendrasana)

Benefits It providing nutrients, blood, and oxygen, and improving the health of the reproductive system as well as the urinary system.Beneficial for menstrual disorders and Energizes the spine,Stimulates the liver and kidneys Tip The many hand variations in this pose...

Hero Pose (Virasana)

Hero Pose (Virasana)

Benefits Stretches ankles, tops of the feet, knees, and legs.Reduces swelling of the legs during pregnancy (through the second trimester)Energizes the legs when they are tired.Improves digestion and relieves gas Tip Keep your feet directly in line with your shins. Do...

Celibate’s Pose (Brahmacharyasana)

Celibate’s Pose (Brahmacharyasana)

Benefits It helps to tone and strengthen the abdominal muscles.Strengthen the Back, Abdomen, Legs, and HipsImproves Blood Circulation, enhance Sexual Health Reduces Belly Fat How to do Bow down on the yoga mat with your feet slightly apart.Now slowly and...

Thunderbolt Pose (Vajrasana)

Thunderbolt Pose (Vajrasana)

Benefits Improves digestion and combats constipation, and acidity.Alleviates menstrual disorder.Regulates the functioning of reproductive organs and thyroid gland.Strengthens the pelvic muscles. Tip Vajrasana requires some flexibility in the legs in order to hinge...

Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose (Eka Pada Rajakapotasana)

Benefits Increases the external range of motion of femur in the hip socketIncreases circulation to urinary, digestive, and reproductive systems.Stretches the thighs, gluteal, piriformis muscles and it Lengthens the hip flexorRelieves sciatic nerve tension and ease...

Cobbler pose (Bhaddha konasana)

Cobbler pose (Bhaddha konasana)

How to do Start by sitting on the floor with legs straight out before you.Place two-block behind the hips.Roll the shoulders back, widen the collor bones away from each other, tuck the shoulder blades into the back.Place the palms on the blocks and bend the elbows...

Bhekasana (Frog Pose) Yoga

Bhekasana (Frog Pose) Yoga

Benefits Bhekasana (Frog Pose) Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors Increase the blood circulation in the body and Open the hip joints.Enhance the digestive system.Gives physical...

Warrior Pose III — Virabhadrasana III

Warrior Pose III — Virabhadrasana III

Benefits Relieves stiffness in the neck, ankles, legs, shoulders, and back.Reduce stubborn fat from hips.It enhances blood circulation in the body.It corrects the spinal alignmentBuilds stamina; It develops balance and coordination. Tip When you straighten the front...

Camel Pose (Ustrasana)

Camel Pose (Ustrasana)

Benefits Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throatStimulates the organs of the abdomen and neckHelps overcome menstrual discomfort Relieves the body of lower backache and Improves digestion. Tip It can be...

Supine Spinal Twist (Supta Matsyendrasana)

Supine Spinal Twist (Supta Matsyendrasana)

Benefits Knee down twist stretches the back realigns, muscles, and lengthens the spine, and hydrates the backbone disks.It gives your shoulders, chest, middle spine, hips, lower back, and upper back a good stretch.Encourages fresh blood flow to the internal organs and...

Child pose (Hare Pose) (Virasana)

Child pose (Hare Pose) (Virasana)

Benefits: Helpful in getting rid of constipation.This leads to the well-functioning of adrenal glands. Stretches the back muscles making them stronger.Enhances the health of both male and female reproductive organs. Tip We usually don't breathe consciously; imagine...

Gomukhasan (Cow Face Pose)

Gomukhasan (Cow Face Pose)

Benefits Strengthens muscles of ankles, hips, thighs, shoulders, triceps, inner armpits and chestStimulates kidneys, Helps in high blood-pressureReduces stress and anxiety Tip Start the pose from all fours and cross your legs bringing your left knee to the inside of...

Vakrasana (Half Spinal Twist Pose)

Vakrasana (Half Spinal Twist Pose)

Benefits Stimulate the heart, kidneys, liver, spleen, and lungs.It helps to reduce belly fat, strengthens kidney, It helps to prevent and control diabetes.It strengthens back muscles and reduces back acheReleases excess toxins and heat from tissues and organs How...

Warrior Pose II — Virabhadrasana II

Warrior Pose II — Virabhadrasana II

Benefits Stretches the groins, chest, lungs, shoulders, legs, and anklesStimulates abdominal organs and Increases staminaRelieves backaches, especially through the second trimester of pregnancyTherapeutic for carpal tunnel syndrome, flat feet, infertility,...

Lord of the Dance Pose (Natarajasana)

Lord of the Dance Pose (Natarajasana)

Benefits The pose symbolizes Cosmic Energy, and when you do you are dancing in the flow of the Universe.Stretches & strengthens the chest, shoulders, quadriceps, front body, including the abdomen.Stretches the upper back, quadriceps, ankles, feet, thighs, groins,...

Chair pose (Utkatasana)

Chair pose (Utkatasana)

Benefits Stretches & strengthens hips, chest, ankles, thighs, calves, and spine.Balances the body and brings determination in the mindTones the thigh, ankle, leg and knee musclesStimulates the abdominal organs, diaphragm, and heart How to do? Stand upright with...

Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

Benefits Stretches & strengthens the full front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas).Stimulates the reproductive organs to release sex hormones which helps growth.Strengthens the back muscles.Tones the...