9 Yoga Asanas For Beginners, Intermediate, & Advanced Stages

Written by Shirin Mehdi

We are all familiar with yoga asanas. But did you know that there are some best yoga asanas? And there are different levels, and you must master a specific practice pattern before moving on to the best one?

Doesn’t it sound like a video game? That is, almost. Except for this time, you must battle your inner demons instead of facing an external foe.

Each yoga asana has a different level of difficulty, so you should know which ones to start with and which ones to progress to. Does it appear to be overly complicated?

Don’t be concerned. It is quite straightforward. We have put up a list of basic, intermediate, and advanced yoga poses for you to learn.

Let’s take a look at the importance of asanas in yoga first. Scroll down.

Yoga And Asanas

Asanas are the physical exercises of yoga. They have an incredibly profound effect on how you feel and look. They play a huge role in increasing your physical flexibility and broaden your thoughts. The asana method of practice is to exert pressure and relax. Each asana is designed that way, allowing you to use force to assume an asana and relax when you release the pose.

Through the practice of yoga asana, the practice of balancing transcends into your day to day life, helping you apply your best efforts to do a job and let go of the tension of its results by relaxing. Yoga asanas are beautiful. Gliding from one pose to another is like a dance and makes you feel and look good. Also, each pose has a plethora of health benefits.

Curious to know what each asana has to offer? We have covered some here for you. Read on.

Beginner, Intermediate, And Advanced Yoga Asanas

For the sake of convenience, yoga asanas have been divided into beginner, intermediate, and advanced poses. As the names suggest, the level of difficulty increases with each level, and along with it, the flexibility of your body and the stability of your mind also increase.

Some of the asanas mentioned below are well-known while some are not too popular. However, one thing for sure is the long list of benefits that each has to offer. Check them out.

Beginner Yoga Poses 

  1. Tadasana (Mountain Pose
  2. Malasana (Garland Pose)
  3. Savasana (Corpse Pose)

1. Tadasana (Mountain Pose)

Image: iStock

About The Pose: Tadasana or the Mountain Pose is the most basic of all poses. Any other pose has to emerge from the Tadasana. Tadasana is a Hatha yoga asana, and you need not necessarily be on an empty stomach to practice this pose. Hold it for 10 to 30 seconds while you practice it, though.

Benefits: Tadasana improves your body posture and strengthens your thighs. It reduces flat feet and expels dullness. The pose harmonizes your body and mind and makes you feel refreshed.

To know more about the pose and how to do it, click here: Tadasana 

2. Malasana (Garland Pose) 

Image: iStock

About The Pose: Malasana or the Garland Pose is a simple sitting posture in the Eastern countries. It is a simple squat, a position commonly assumed while excreting in the East. Malasana is a Hatha yoga asana and requires an empty tummy to practice. Hold the pose for 60 seconds.

Benefits: Malasana opens your hips and stretches your ankles. It keeps your hip joints healthy and improves your metabolism. The pose works well for pregnant women as it increases hip mobility.

3. Savasana (Corpse Pose)

Image: iStock

About The Pose: Savasana or the Corpse Pose is usually practiced at the end of a yoga session. In that case, you need to keep your stomach empty. Otherwise, Savasana does not require an empty tummy. It is an Ashtanga yoga asana in which you should relax for 5-15 minutes.

Benefits: Savasana relaxes your entire body and releases tension. It calms your mind and helps with neurological problems. The pose cures insomnia and improves your concentration.

To know more about the pose and how to do it, click here: Savasana

Intermediate Yoga Poses

  1. Garudasana (Eagle Pose)
  2. Utkatasana (Chair Pose)
  3. Dhanurasana (Bow Pose)

1. Garudasana (Eagle Pose)

Image: iStock

About The Pose: Garudasana or the Eagle Pose is named after Garuda, the king of birds in the Indian mythology. This Vinyasa yoga asana is a standing pose and works best when practiced in the morning on an empty stomach. Hold it for 15-30 seconds.

Benefits: Garudasana helps balance your body. It strengthens your leg muscles and lessens sciatica and rheumatism. The pose loosens your legs and makes them flexible.

 To know more about the pose and how to do it, click here: Garudasana

2. Utkatasana (Chair Pose) 

Image: iStock

About The Pose: Utkatasana or the Chair Pose is like sitting on a chair, except that there is no chair. It is not as easy and simple as sitting on an actual chair. The pose is a Vinyasa yoga asana. Practice it on an empty stomach and hold it for 30 to 60 seconds.

Benefits: Utkatasana strengthens your lower back, torso, and calves and stretches your chest. The pose stimulates your heart and tones your knee muscles.

To know more about the pose and how to do it, click here: Utkatasana

3. Dhanurasana (Bow Pose) 

Image: iStock

About The Pose: Dhanurasana or the Bow Pose is named so because it resembles a stringed bow. It is a good back bend and works great when you practice it in the morning on an empty stomach. Dhanurasana is a Vinyasa yoga asana. Hold it for 15 to 30 seconds.

Benefits: Dhanurasana will help you overcome lethargy and lose weight. It treats diabetes and cleanses your blood. The pose also cures asthma and slipped discs.

Advanced Yoga Poses

  1. Eka Pada Rajakapotasana (King Pigeon Pose)
  2. Vrschikasana (Scorpion Pose)
  3. Pincha Mayurasana (Peacock Pose)

1. Eka Pada Rajakapotasana 

Image: iStock

About The Pose: Eka Pada Rajakapotasana or the King Pigeon Pose resembles the stance of a pigeon. The pose is a Vinyasa yoga asana. It is a seated backbend that you can practice in the morning or evening on an empty stomach. Hold it for 30 to 60 seconds.

Benefits: Eka Pada Rajakapotasana stimulates your internal organs and helps treat urinary disorders. It releases undesirable energy stored in your body and stretches your shoulders and neck.

To know more about the pose and how to do it, click here: Eka Pada Rajakapotasana

2. Vrschikasana (Scorpion Pose)

Image: iStock

About The Pose: Vrschikasana or the Scorpion Pose resembles the stance of a scorpion. The pose is an Astanga yoga asana and is extremely challenging to perform. Practice it in the morning on an empty stomach. Hold it for as long as you can.

Benefits: Vrschikasana improves your focus. It strengthens your shoulders, arms and spine and tones your abdominal muscles. The pose also increases your stamina.

3. Pincha Mayurasana (Peacock Pose) 

Image: iStock

About The Pose: Similar to the beautiful peacock, this asana named after it also looks great and is equally tough to assume. It is an Ashtanga yoga asana. Early morning is the best time to practice Pincha Mayurasana. Hold it for 1 to 5 minutes.

Benefits: Pincha Mayurasana improves the strength of your arms and upper back. The pose stretches your neck and calms your brain and helps relieve stress and mild depression.

To know more about the pose and how to do it, click here: Pincha Mayurasana

Now, let’s answer some common queries on yoga asanas.

Frequently Asked Questions

What does asana mean?

Asana means posture.

What is the ideal attire to practice asanas?

Loose and comfortable clothing in light colors work best for practicing asanas.

We hope that you now understand the division of yoga asanas. The ones mentioned here work wonders. There are many more in each category. Begin exploring and strive to pass each stage to reach the toughest level of asanas. But remember, each asana is unique, and one is not less than the other. With that in mind, begin your practice and reap its countless benefits.

Yoga’s physical activities are known as asanas. They have a huge impact on how you look and how you feel. Furthermore, the best yoga asanas play an important role in enhancing your physical flexibility and extending your mind. They are split into beginner, intermediate, and advanced levels, with each level increasing in difficulty. The asanas mentioned above are effective and come with several health benefits. So, begin exploring and working your way through each stage to the most difficult level of asanas. But keep a mind that each asana is distinct from the others. So, get started on your practice and enjoy the rewards from these exercises.

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