50 Types of Yoga Asanas & Their Health Benefits

Yoga Asanas and Their Health Benefits

Yoga plays a vital role in human life. Yoga asanas help in bringing the mind, body, and soul into a meditative state which in turn offer overall harmony and contentment to a person. Yoga alleviates a number of health-related problems.

Nowadays, living in the hustle and bustle of a city, it is a necessity for a person to realise the significance of yoga in human life. So, let’s get down to the nitty-gritty of practising yoga asanas. Know about some important asanas and also the delightful experience that these yoga asanas offer.

1. Katichakrasana

Katichakrasana Health Benefits

Katichakrasana is good for relieving constipation as this yoga strengthens and improves the flexibility of the spine and waist. Good for arm and leg muscles and also opens up the neck, shoulders thereby strengthens the abdominal muscles.

2. Bhujangasana

Bhujangasana Health Benefits

This asana improves menstrual irregularities, elevates mood firms and tones the buttocks. Stimulates the heart and organs in the abdomen, like the kidneys. This yoga also relieves stress and fatigue thus, helps in opening the chest to clear the passages of the heart and lungs.

3. Kurmasana

Kurmasana Health Benefits

It stretches legs, back, shoulders and chest and lengthens the back muscles. Kurmasana improves the functions of the respiratory and digestive systems.

4. Setu Bandha Sarvangasana

Setu Bandha Sarvangasana Health Benefits

Setu Bandha Sarvangasana stretches the chest, neck, spine, and hips. This asana strengthens the back, buttocks, and hamstrings which in turn helps in improves circulation of blood. This yoga is beneficial for preventing arterial blockages or cardiac arrest.

5. Matsyasana

Matsyasana Health Benefits

It relieves respiratory problems as it encourages the right kind of breathing. Matsyasana also tones the pituitary, parathyroid, and pineal glands. It also makes the muscles in the back of neck stronger.

6. Adho Mukha Svanasana

Adho Mukha Svanasana Health Benefits

Adho Mukha Svanasana strengthens and tones the arms and legs, because of the weight-bearing nature of the posture. The asana lengthens and straightens the spine and is beneficial for relieving the pain in the upper, middle and lower back.

7. Pada Rajakapotasana

Pada Rajakapotasana Health Benefits

It relieves back problems, especially sciatica. Pada Rajakapotasana strengthens the back. The deep stretch relieves stress and anxiety.

8. Balasana

Balasana Health Benefits

Balasana stretches and strengthens the muscle of hips, thighs and ankles. The asana helps in alleviating stress and fatigue by increasing blood circulation.

9. Gomukhasana

Gomukhasana Health Benefits

Gomukhasana stimulates the kidneys and is helpful in relieving ailments like diabetes, high blood pressure, and sexual malfunction.

10. Tadasana

Tadasana Health Benefits

This posture strengthens thighs, knees, and ankles. With the increased strength, power, and mobility in the feet, legs, and hips, it will make you feel refreshed and rejuvenated.

11. Pavanamuktasana

Pavanamuktasana Health Benefits

Pavanamuktasana strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion.

12. Ustrasana

Ustrasana Health Benefits

This asana reduces fat on thighs and strengthens the shoulders and back. Ustrasana expands the abdominal region, improving digestion and relieves lower back pain.

13. Vayu Nishkasana

Vayu Nishkasana Health Benefits

The spinal stretch, as well as the stretch in your arms and legs, are significant. A pressure between vertebrae and joints becomes balanced by stretching your spine. Above all, the nerves and muscles (especially thighs, knees, shoulders, neck and arms) will be benefited from practising this asana.

14. Trikonasana

Trikonasana Health Benefits

Trikonasana cures indigestion and gives flexibility to groins, hamstrings, and hips. It stimulates the function of the kidney and is also important for removing fat from the waist and thighs. This asana improves the balance and increases concentration.

15. Virabhadrasana I

Virabhadrasana I Health Benefits

This asana improves focus, balance and stability. Encourages good circulation and respiration as a result of which it energizes the entire body.

16. Virabhadrasana II

Virabhadrasana II Health Benefits

Virabhadrasana II stimulates abdominal organs and helps relieve backaches, especially through the 2nd trimester. It develops balance and stability by improving circulation and respiration.

17. Sarvangasana

Sarvangasana Health Benefits

This asana prevents thyroid problems and also ensures smooth blood flow to the heart without any strain by force of gravity. Thus Sarvangasana is good for the proper functioning of the heart and also prevents palpitations.

18. Sukhasana

Sukhasana Health Benefits

This is the most basic yoga asana which broadens the collarbones and chest. It calms the mind, enhances the condition of peacefulness and serenity. Thus it kicks out anxiety, stress, and mental tiredness.

19. Utthita Hasta Padangusthasana

Utthita Hasta Padangusthasana Health Benefits

Utthita Hasta Padangusthasana strengthens the legs and ankles. It also stretches the back of the legs and improves balance.

20. Uttanpadasana

Uttanpadasana Health Benefits

Uttanpadasana improves the functioning of the digestive organs. It improves digestion and removes constipation. It is also good for the pancreases and those who suffer from diabetes.

21. Sasakasana

Sasakasana Health Benefits

Known for abdomen toning, Sasakasana helps in stretching and strengthening of the arms, shoulders and upper back. Many spinal issues can be alleviated with the regular practice of this asana.

22. Shalabhasana

Shalabhasana Health Benefits

Shalabhasana is one the best yoga asanas for strengthening the back muscles. Those with severe back problems should take up this asana slowly.

23. Uttanasana

Uttanasana Health Benefits

It improves digestion and helps relieve the symptoms of menopause. This yoga also reduces fatigue and anxiety by providing relief from insomnia, asthma, high blood pressure, infertility, osteoporosis, and sinusitis.

24. Chaturanga Dandasana

Chaturanga Dandasana Health Benefits

The asana strengthens arm, shoulder, and leg muscles. It develops core stability and prepares the body for inversions and arm balances. It gives strength and energy to the body.

25. Utkatasana

Utkatasana Health Benefits

The literal meaning of Utkatasana is intense posture or powerful posture. It exercises the spine, hips and chest muscles and helps to strengthen the lower back and torso.

26. Ardha Pincha Mayurasana

Ardha Pincha Mayurasana Health Benefits

It helps to stimulate the reproductive organs, relieve menstrual discomfort, and reduce the symptoms of menopause. It stimulates the digestive organs and also improves digestion. Ardha Pincha Mayurasana is very important for females.

27. Vrksasana

Vrksasana Health Benefits

Vrksasana improves balance and stability in the legs. It helps in achieving a balance in other aspects of life.

28. Navasana

Navasana Health Benefits

This yoga strengthens the abdomen, hip flexors, and spine. It stimulates the kidneys, thyroid and prostate glands, and intestines thus, relieves stress.

29. Makarasana

Makarasana Health Benefits

Makarasana can cure asthma, knee pain, and any lung related issues. It helps in curing slip disc, spondylitis, and sciatica. It relaxes the body completely and keeps you rejuvenated.

30. Dhanurasana

Dhanurasana Health Benefits

Dhanurasana gives maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to shed and burn fat of regions of the body. It also provides overall toned shaped to the entire body.

31. Paschimottanasana

Paschimottanasana Health Benefits

This asana calms the mind and also relieves mild depression and stress. Menopause and menstrual discomfort can be combatted with this asana. The kidneys, liver, uterus, and ovaries are activated by practising this asana regularly.

32. Padmasana

Padmasana Health Benefits

Padmasana stretches the ankles and knees and also calms the brain. It keeps the spine straight and helps develop a good posture. It also eases menstrual discomfort and sciatica.

33. Bakasana

Bakasana Health Benefits

It increases endurance capacity. Practicing this posture on a daily routine helps you in strengthening your forearms, wrists, and shoulders.

34. Vajrasana

Vajrasana Health Benefits

Vajrasana helps in nerve issues and indigestion. Siting in Vajrasana will ensure obstruct blood flow to the lower part of your body – thighs, and legs. This increases blood flow to your pelvic area and stomach due to which bowel movement and digestion becomes better.

35. Baddha Konasana

Baddha Konasana Health Benefits

The asana helps in intestine and bowel movement. It removes fatigue from long hours of standing and walking. Offers relief from menstrual discomfort and menopause symptoms. Also beneficial for smooth delivery if practised regularly until late pregnancy.

36. Pincha Mayurasana

Pincha Mayurasana Health Benefits

Pincha Mayurasana makes the back, shoulders, and arms strong. It gives the neck, shoulders, chest, and belly a good stretch. It improves balance and concentration.

37. Halasana

Halasana Health Benefits

Halasana helps in relieving gas and upper/lower back pain or discomfort. It promotes good digestion.

38. Supta Pawanmuktasana

Supta Pawanmuktasana Health Benefits

Supta Pawanmuktasana is ideal yoga asana for people trying to lose weight. It also cures acidity and constipation. It gives a flat stomach. It is very beneficial for reproductive organ and menstruation disorder.

39. Jyestikasana

Jyestikasana Health Benefits

It reduces stiffness in the neck and upper back, thereby relaxing the entire spine. Good for people suffering from cervical spondylosis.

40. Natarajasana

Natarajasana Health Benefits

Practicing this asana gives strength to your chest, ankles, hips, and legs. Natarajasana increases your metabolism and helps in weight loss and digestion.

41. Sirsasana

Sirsasana Health Benefits

The brain is the controlling centre of the body that helps to function the physical and mental aspects of the body efficiently and effectively. The headstand yoga pose allows revitalizing the entire brain with the supply of blood to the brain cells. As a result of which the billions of cells receive more nourishment.

42. Savasana

Savasana Health Benefits

With this asana, the body relaxes and goes into a deep meditative state, which in turn helps repair the cells and tissues and releases stress. As the body relaxes and calms down, the blood pressure also drops, and this provides relaxation to the heart.

43. Ardha Halasana

Ardha Halasana Health Benefits

It improves digestion and appetite by improving blood circulation. The yoga is helpful for reducing abdomen fat and lose weight.

44. Chakrasana

Chakrasana Health Benefits

Chakrasana strengthens arms, shoulders, hands, wrists, legs, buttocks, abdomen, and spine. It stimulates the thyroid and pituitary glands.

45. Garudasana

Garudasana Health Benefits

It enhances the sense of balance of the body. It also strengthens the muscles of the legs. The asana alleviates sciatica and rheumatism in the leg joints.

46. Anand Balasana

Anand Balasana Health Benefits

This happy baby yoga pose works towards releasing all the tension trapped in the lower back. It also helps open up the shoulders and the chest. This yoga deeply compresses the stomach and massages the organs in the digestive system.

47. Ardha Matsyendrasana

Ardha Matsyendrasana Health Benefits

Ardha Matsyendrasana tones and strengthens abs and obliques and also stretches and energizes the spine. The yoga opens the shoulders, neck, and hips, thus increases flexibility.

48. Utthan Pristhasana

Utthan Pristhasana Health Benefits

Lizard Pose makes the inner thigh muscles and quadriceps stronger. This simple asana is good for the neck as it gently massages the internal organs.

49. Mandukasana

Mandukasana Health Benefits

It controls weight. Thus effective for those who are longing for weight loss. Mandukasana is beneficial in case of constipation and indigestion.

50. Parighasana

Parighasana Health Benefits

Parighasana stretches adductor muscle, calves, and hamstrings, therefore, lightens and energizes the whole body. Gate pose is beneficial for lungs and abdomen organs and also helpful in problems like allergies, cold, flu.


  1. Ramdulari debi June 4, 2019
  2. Dr. C. Subbakrishna May 9, 2020
  3. Dr. C. Subbakrishna May 9, 2020
  4. Sushen chowdhury May 25, 2020
    • Author Bhairavi Sharma September 18, 2020

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