9 Yoga Asanas For Beginners, Intermediate, & Advanced Stages

You can always incorporate more asanas, regardless of the stage in your yoga journey.

Medically reviewed by Vandana Gujadhur, RD & Yoga Expert Vandana Gujadhur Vandana GujadhurRD & Yoga Expert facebook_iconyoutube_iconinsta_icon
Written by , BA Shirin Mehdi BA Experience: 3 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health Experience: 8 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach Experience: 2 years

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.

protip_icon Did You Know?
‘Asana’ is a Sanskrit word that means ‘sitting down.’ It has been in use in the English language since the 19th century.


Vandana Gujadhur, Yoga Expert, explains, “ Asanas are static positions which are held for a limited duration according to your comfort.” Asanas play a huge role in increasing your physical flexibility and broadening 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.

However, she warns, “Before attempting asanas there must be preparation. Movement for the joints and ligaments, and simple stretching for more than a week or so depends on the body’s aptitude. Asanas have specific positions that can cause harm to ligaments, muscles, and even organs. The purpose of preparation is to improve circulation in the muscles and the organs. Asanas involve twists and bends that may stress certain body parts, cause ligaments tearing, and even affect organs.”

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.

In a survey on the characteristics of yoga practice, health-related variables, and health behavior involving 1,702 participants, it was found that the most commonly practiced yoga styles were Ashtanga, Hatha, and Sivananda, and participants had been practicing them for an average of 12.7 years. Almost all of them reported good to excellent overall health, and 87.7% noticed improvements in their health since starting yoga. The study suggests that the frequency of practicing yoga postures was associated with health-related variables, while the yoga philosophy study was associated with health behaviors.

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)
  4. Sukhasana (Easy Pose)

1. Tadasana (Mountain Pose)

Tadasana or mountain pose is the basic asana of the best yoga asanas
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. It also helps in concentration.

Precaution: People with low blood pressure should limit the timing according to their comfort.

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

protip_icon Did You Know?
Do not lock your knees out while practicing this posture to prevent injury. Also, continue to loosen the knees while breathing.

2. Malasana (Garland Pose) 

Malasana or Garland pose the beginner's asana of the best yoga asanas
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 strengthens the ankles, knees, hips, and uterine prolapsei  XA condition where the pelvic muscles weaken and as a result, the uterus drops down into the vagina. . Useful for low back pain. It can also prevent constipation. It is also useful for those with varicose veinsi  XVeins that become twisted and enlarged due to improper blood flow in the veins on the skin’s surface, mainly in the legs and feet. . Begin to practice with your back against the wall,” says Vandana Gujadhur. 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 or any time of the day, and on an empty stomach. Otherwise, Savasana does not require an empty tummy. For better results, you should relax for 5-15 minutes. It is a grounded meditation pose.

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.

Bre Nourse, a blogger, shared her experience with doing yoga. After finishing the asanas, she laid down to do Savasana where she had a life-changing experience. In her blog, she wrote, “As I slowly sat up, I felt as though everything had changed. All of my worries, my constant thought stream, and my struggles just disappeared (i).”

4. Sukhasana (Easy Pose)

About The Pose: Sukhasana, or Easy Pose, is a foundational yoga posture. Sit cross-legged, keep your spine straight spine and hands on your knees. Hold the position for 10-15 minutes. It promotes relaxation and groundedness, hence is ideal for meditation and pranayama.

Benefits: It helps reduce stress and anxiety while improving your posture, strengthening your back, and opening the hip. Sukhasana aids in meditation, improving focus and mindfulness.

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)
  4. Halasana (Plow 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 balances your body. It strengthens your leg muscles and lessens sciaticai  XPain along the sciatic nerve, the longest nerve extending from the lower back to the back of each leg. and rheumatismi  XVarious chronic disorders characterized by the inflammation of and pain in joints, muscles, and tissues. . The pose loosens your legs and makes them flexible. It also helps to create mental poise and fight against varicose veins.

 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. It also strengthens your thighs.

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

3. Dhanurasana (Bow Pose) 

Image: Shutterstock

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: This pose helps to strengthen the arm, lower back, and neck muscles. It helps to improve memory and eyesight and should not be done with effort as it can push the blood too fast to the brain.

Precaution: Gujadhar adds, “Those with High blood pressure, irregular heartbeat, eyes conditions such as AMD, glaucomai  XA group of eye diseases that damage the optic nerve in the eye when fluid collects and increases pressure inside the eye. , bleeding nose, and ear problems should avoid this pose.”

4. Halasana (Plow Pose)

About The Pose: Halasana, or the Plow Pose, is a yoga posture where you have to lift the legs and bring them over the head while lying on the back. Support your back with your hands, keep the legs straight, and hold the pose for a few breaths. Slowly return to the starting position.

Benefits: This asana helps stretch the spine, shoulders, and hamstrings, improving flexibility and reducing stress. Halasana also stimulates the abdominal organs, aiding digestion and relieving backache.

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 with normal breathing.

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.

Those with cervical spondylosisi  XA general condition that causes wear and tear of the spinal discs and bones in the neck due to aging. , high blood pressure, eye problem, heart issues, or discal herniai  XA problem in the rubbery cushion and connective tissue (discs) between the spinal bones due to strain, trauma or injury. should avoid this pose. This posture should go with mild forward bending as a complementary posture!

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.

Note: Those with high blood pressure and eye problems should avoid this posture as blood flows with force to the upper part of the body and the brain.

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

Infographic: Mental Health Benefits Of Yoga Asanas

Yoga is an ancient movement practice with a host of benefits. Individuals can perform it at different difficulty levels, and we have seen how they physically benefit us. But yoga is majorly a spiritual experience that helps you combat stress and keep mental illnesses at bay. Check out the infographic below on how Yoga Asanas benefit your mental well-being.

mental health benefits of yoga asanas (infographic)

Illustration: StyleCraze Design Team

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.

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.

Which asana has a set of 12 yoga postures?

Surya Namaskar also known as the sun salutation has a sequence of 12 powerful yoga poses. There are many versions of the Surya Namaskar. However, most variations contain Pranamasana, Hasta Uttanasana, Padahastasana, Ashwa Sanchalanasana, Ardha Uttanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Adho Mukha Svanasana, Tadasana.

How many total asanas are in yoga?

According to numerous ancient writings, there are 84 classic asanas. However, over the centuries, the asanas have gone by a variety of names and have several variations.

What is the hardest yoga pose?

Yoga postures like Eka Hasta Vrksasana, Sirsa Padasana, Pungu Mayurasana, Gandha Bherundasana, Sayanasana, Kala Bhairavasana, Taraksvasana, and Yoganidrasana are considered to be some of the hardest yoga poses. With practice and consistency, one can master these advanced yoga postures as well.

We hope that you now understand the division of yoga asanas. The ones mentioned here work wonders. There are many more in each category with different sequences of exercises. 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.

Key Takeaways

  • Regular yoga practice helps release stress and anxiety and enhances cognitive function.
  • Asanas like Garudasana and Dhanurasana help strengthen the spine and improve flexibility and blood circulation.
  • Correct breath work and posture are essential to get maximum benefit and avoid injury. Follow proper breathing exercises while performing yoga asanas.
  • Avoid overdoing these poses and take an expert’s help if you are a beginner.
yoga asanas_illustration

Image: Dall·E/StyleCraze Design Team

Begin your journey to good health with this video meant for both beginners and advanced yoga practitioners. These yoga asanas are suitable for all age groups and can help improve your physical and mental well-being.

Personal Experience: Source

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