3. Konasana 1 or Sideways Bending Pose
Konasana or the Sideways Bending Pose helps relieve back pain, increases the flexibility of the spine, and helps
those suffering from constipation.
4. Konasana 2 or Sideways Bending Pose
This posture requires bending sideways using both arms. The yoga pose stretches the spine and tones the arms,
legs, and abdominal muscles.
5. Katichakrasana or Standing Spinal Twist Pose
Katichakrasana or the Standing Spinal Twist relieves constipation, strengthens the spine, neck, and shoulders. It is
extremely beneficial for deskbound jobs.
6. Hastapadasana or Standing Forward Bend Pose
Hastapadasana or the Standing Forward Bend Pose invigorates the nervous system, makes the spine supple, and
stretches all the muscles of the back.
7. Ardha Chakrasana or Standing Backward Bend Pose
Ardha Chakrasana or the Standing Backward Bend Pose stretches the front upper torso and tones the arms and
shoulder muscles.
8. Trikonasana or Triangle Pose
Trikonasana or Triangle Pose improves digestion, reduces anxiety, stress, and back pain. It also increases physical
and mental balance.
9. Virabhadrasana or Warrior Pose
Virabhadrasana or Warrior Pose increases stamina, strengthens arms, and brings courage and grace. It is an
excellent yoga pose for those in sedentary jobs. It is also very beneficial in the case of frozen shoulders.
10. Vrikshasana or Tree Pose
Also called the tree pose, Vrikshasana is an excellent yoga pose to increase focus. It makes the legs strong,
improves balance, and opens the hip. It also helps those suffering from sciatica.
11. Garudasana or Eagle Pose
Garudasana or the Eagle Pose is an excellent yoga pose for rheumatism and sciatica. The yoga pose stretches the
hips, thighs, shoulders, and upper back.
12. Utkatasana or Chair Pose
Utkatasana or Chair Pose strengthens the lower back and torso, balances the body, and brings determination.
14. Janu Shirasasana or One-Legged Forward Bend
Janu Shirasasana or the One-Legged Forward Bend pose stretches the lower back and massages the abdominal
organs.
15. Paschimottanasana or Seated Forward Bend
Paschimottanasana or the Seated Forward Bend Pose massages pelvic and abdominal organs and tones the
shoulders.
16. Poorvottanasana or Upward Plank Pose
Poorvottanasana or the Upward Plank Pose stimulates the thyroid gland and improves the respiratory function.
17. Ardha Matsyendrasana or Half Spinal Twist
Ardha Matsyendrasana or the Half Spinal Twist Pose makes the spine more elastic and increases the oxygen supply
to the lungs.
18. Badhakonasana or Butterfly Pose
Badhakonasana or the Butterfly Pose helps in bladder issues, relieves menstrual discomfort, and aids in bowel
movement.
19. Padmasana or Lotus Pose
Padmasana or the Lotus Pose is ideal for meditating. It alleviates menstrual discomfort and improves digestion.
20. Marjariasana or Cat Stretch
Marjariasana or Cat Stretch relaxes the mind, makes the spine flexible, and improves digestion.
21. Eka Pada Raja Kapotasana or One-Legged Pigeon Pose
This yoga pose relieves anxiety and stress. It is extremely beneficial for those suffering from sciatica.
22. Shishuasana or Child Pose
This yoga pose calms the nervous system and relieves constipation.
23. Vajrasana or Thunderbolt pose
This yoga pose relieves gas trouble, improves digestion, and prevents rheumatic diseases.
24. Gomukhasana or Cow Face pose
This yoga pose relieves anxiety, high blood pressure, and cures sciatica
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26. Vasisthasana or Side Plank pose
This yoga pose strengthens the abdomen and improves balance.
27. Adho Mukha Svanasana or Downward Facing Dog Pose
This yoga pose lengthens the spine, calms the mind, and helps relieve headache, insomnia, and fatigue.
28. Makara Adho Mukha Svanasana or Dolphin Plank Pose
This yoga pose improves digestion and relieves menstrual discomfort.
29. Dhanurasana or Bow Pose
This yoga pose relieves menstrual discomfort, constipation, and helps people with renal disorders.
30. Bhujangasana or Cobra Pose
This yoga pose reduces fatigue and stress and is useful for people with respiratory disorders.
