Standing Asanas
on your feet poses

Tadasana mountain pose

Basic asana to correct posture and stretch the whole body, especially after long periods of inactivity. Gives strength and stability.

• Level: Basic

Samakonasana one angle pose

Activates mid-spine and shoulders. Corrects postural problems and tighness from sitting at a desk or keyboard all day.

• Level: Basic

Dwikonasana two angles pose

Builds upper body strength by working the upper spine, shoulder, neck and upper chest muscles. Recommended for teenagers.

• Level: Basic

Trikonasana triangle pose

Strenthens legs, improves balance, stretches the sides of the trunk, tones pelvic region.

• Level: Basic

Parivritta Trikonasana twisted triangle pose

Slims waist. Tones pelvic area and reproductive organs. Calms nerves. Strengthens lower body, improves balance. Helps depression.

• Level: Basic

Parshva Konasana

Easy beginner version of trikonasana. Stretches the flanks and back of thighs.

• Level: Basic

Parivritta Konasana twisted bent knee pose

Massages pelvic region and reduces abdominal fat. Tones legs and increases lower body strength. Improves balance.

• Level: Basic

Padahastasana

Improves digestion and metabolism. Relieves bloating and constipation. Stimulates nerves of spine. Helps with nasal and throat conditions.

• Level: Advanced

Moordhasana

Also called standing Pad Prasarit Paschimottanasana, this pose helps those with low blood pressure. Strengthens neck muscles. Prepares body for sirshasana (head stand).

• Level: Advanced

Vrikshasana tree pose

Also called Ek Pad Pranam Asana, this is a balancing pose that steadies the mind and increases focus and concentration.

• Level: Basic

Veer Bhadrasana 1 warrior 1

• Level: Basic

Veer Bhadrasana 2 warrior 2

• Level: Basic

Veer Bhadrasana 3 warrior 3

Strengthens the limbs and core. Increases whole body coordination and mental concentration. Facilitates steady mental calm.

• Level: Advanced

Kati Chakrasana spinal twist

Makes spine flexible. Relieves stiffness in body. Improves posture. Strengthens upper body by working the core from neck to hips.

• Level: Basic

Nataraj Asana Shiva's pose

Tones legs. Helps concetration. Develops balance. Soothes nervous system.

• Level: Basic

Natwarasana krishna's pose

Strengthens the nervous system and helps concentration. Prepares you for the stillness of meditation.

• Level: Basic

Tandav Asana Dancing Shiva's pose

• Level: Basic

Garudasana great eagle pose

Releases upper shoulder tension from sitting at a desk/ keyboard. Relieves shoulder and arm joint stiffness. Improves concentration. Good for upper back.

• Level: Basic

Bakasana crane pose

• Level: Basic

Ardh Chandra Asana half moon pose

• Level: Basic

Uttanasana

• Level: Expert

Meru Prishthasana back &spine stretch

• Level: Basic

Akarna Dhanur Asana upper back stretch

• Level: Basic