1) Adept’s pose
Sanskrit name: Siddhasana
Benefits: Perfect daily stretch, fights insomnia. Perfect for relaxation, concentration, strengthens lower areas of the spine, tones abdominal organs.
2) Downward facing dog
Sanskrit name: Adho mukha svanasana
Benefits: Encourages full-body circulation; a great stretch for calves and heels.
2) Tree pose
Sanskrit name: Vriksasana
Benefits: Improves balance; strengthens the thighs, calves, ankles, and spine. Reduces stress, fatigue and depression.
3) Bridge pose
Sanskrit name: Setu bhanda
Benefits: Strengthens the chest, neck, and spine. Calms the brain and helps alleviate stress, backache, headache and mild depression, stimulate abdominal organs, lungs and thyroid. Helps relieve the symptoms of menopause and menstrual discomfort. Therapeutic for Asthma, high blood pressure, osteoporosis and sinusitis.
4) Cobra pose (Upward facing dog)
Sanskrit name: Urdhva mukha svanasana
Benefits: Stretches and strengthens the spine, arms, and wrists, reduces fat around waistline. Improves posture, firms the buttocks. Therapeutic for Asthma.
5) Child’s pose
Sanskrit name: Balasana
Benefits: Lets you relax and breathe into your back; stretches the hips, thighs, and ankles; relieves back and neck pain.
6) Standing forward bend
Sanskrit name: Uttanasana
Benefits: Stimulates the liver and kidneys, stretches the hamstrings, calves and hips. strengthens the thighs and knees. Improves digestion, helps relieve the symptoms of menopause and reduce fatigue and anxiety.Therapeutic for Asthma, high blood pressure, infertility, osteoporosis, and sinusitis.
7) Crane pose
Sanskrit name: Bakasana
Benefits: Strengthens the wrists and arms. Stretches the upper back and increases the flexibility and elasticity of the spine. Tones various muscles and organs in the abdominal region. Opens up the groin region. Improves the sense of balance, concentration an co-ordination.
8) Wide-Legged Forward Bend
Sanskrit name: Prasarita padottanasana
Benefits: Helps cure headache, mild depression and fatigue. Stretches and strengthens the back muscles and inner leg muscles. Improves the flexibility of the spine and improves digestion and organ health.
9) Scales Pose
Sanskrit name: Utpluthih/Tolasana
Benefits: Increases upper body and core strength. Keeps the hips open and helps improve balance and co-ordination.
10) Crescent lunge
Sanskrit name: Anjaneyasana
Benefits: Stretches the legs, groin, and hip flexors. Opens the front torso, chest, and shoulders. Strengthens and tones the thighs, hips, and butt; helps develop flexible stability. Increase energy and reduce fatigue and headache.
11) Wheel pose (Upward bow)
Sanskrit name: Urdva dhanurasana / Chakrasana
Benefits: Stretches the chest, lungs, arms, legs, abdomen and spine. Stimulates the thyroid and pituitary. Therapeutic for asthma, back pain, infertility, and osteoporosis.
12) Corpse pose
Sanskrit name: Shavasana
Benefits: Calms the brain and helps relieve stress and mild depression, relaxes the body (especially after the workout). Reduces headache, fatigue and insomnia and helps lower blood pressure.
13) Seated Forward Fold
Sanskrit name: Paschimottanasana
Benefits: Calms the brain and helps relieve stress and mild depression. Stretches the spine, shoulders, hamstrings. Stimulates the liver, kidneys, ovaries, and uterus; improves digestion. Therapeutic for high blood pressure, infertility, insomnia, and sinusitis.
14) Mermaid pose
Sanskrit name: Pada rajakapotasana
Benefits: Strengthens the core and pelvic floor. Stretches the lower back, hip flexors and quad muscles. Opens the chest and shoulders; challenges balance.
15) Pigeon pose
Sanskrit name: Pada rajakapotasana
Benefits: Increases external range of motion of femur in hip socket. Lengthens hip flexors. Prepares body for back bends.
16) Camel pose
Sanskrit name: Ustrasana
Benefits: Opens up the hips, stretching deep hip flexors. Stretches and strengthens the shoulders and back; expands the abdominal region, improving digestion and elimination. Improves posture. Loosens up the vertebrae. Relieves lower back pain. Improves flexibility, especially in the spine. Releases tension in the ovaries and cures constipation.
17) Locust pose
Sanskrit name: Salabhasana
Benefits: Relieves fatigue, flatulence, constipation and improves digestion. Helps ease lower-back pain.
18) Forearm stand
Sanskrit name: Pincha mayurasana
Benefits: Provides strength to the shoulders, arms, back and abdominals.Improves overall sense of balance and body stability. Enhances the functioning of the abdominal organs. Calms the mind by relieving from stress, tension and anxiety. Stretches the shoulders, chest, neck and belly. Relieves from depression and fatigue.
19) Lizard pose
Sanskrit name: Utthan pristhasana
Benefits: Opens the hips, hamstrings, groins and hip flexors, strengthens the inner thigh muscles on the front leg. Opens and releases the chest, shoulders and neck.
20) Monkey pose (Splits)
Sanskrit name: Hanumanasana
Benefits: Stretches the thighs, hamstrings, groins. Stimulates the abdominal organs.