9 Yoga Poses (Asanas) and Their Benefits

*If you’re just here for the answers to the quiz, keep reading. If you haven’t taken our “How well do you know your yoga poses quiz?”, stop here and take it first and then continue reading.* 😉

Although Yoga has become more popular in the western world, it’s important to remember that Yoga originated as and still is an ancient and complex practice, rooted in Indian philosophy. While Yoga is a spiritual practice, many people do it as a means of promoting physical and mental well-being.

Classical yoga includes other elements, however, most yoga practiced in the United States typically emphasizes physical poses (asanas), breathing techniques (pranayama), and meditation (dyana). 

It’s important to recognize that there are many different yoga styles, ranging from gentle practices to physically demanding ones. So whether you are just starting yoga or looking to become an expert yogi, you need to practice with caution.

Check out theses 9 Yoga Poses (Asanas) and Their Benefits

Tree Pose

Called Vrksasana in Sanskrit, establishes strength and balance in the legs, and helps you feel centered, steady, and grounded.

Benefits: improved posture, improved balance, boosts energy and strengthens your core.

Warrior 2

Virabhadra is the name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger’s skin.

Benefits: Strengthens the legs and ankles, stretches groins, chest, lungs and shoulders, increases stamina, relieves backaches, and is therapeutic for carpal tunnel and more.

Upward-Facing Dog

Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. Urdhva Mukha means face upward and Svana means dog.

Benefits: Helps relieve mild depression and fatigue, improves posture, therapeutic for asthma.

Lord of The Dance

Natarajasana, nata can mean actor, dancer, mime and raja means king.

Benefits: improves balance, strengthens the legs and ankles, stretches the shoulders, chest, abdomen, thighs, and groin.

Supported Headstand

Salamba Sirsasana, salamba means with support (sa = with alamba = support) and sirsa means head.

Benefits: Calms the brain and helps relieve stress and mild depression. Improves digestion. Therapeutic for asthma, infertility, insomnia, and sinusitis


Padmasana, Padma means Lotus and asana means pose.

Benefits: hip opener

Upward Bow (aka Wheel)

Urdhva Dhanurasana, Urdhva means upward and Dhanurasana means bow.

Benefits: Stimulates the thyroid and pituitary, counteracts depression, and is therapeutic for asthma, back pain, infertility, and osteoporosis.

One-Legged King Pigeon

Eka Pada Rajakapotasana; Eka mean one, Pada means foot/leg, Raja means king and kapota means pigeon or dove.

Benefits: Stimulates the abdominal organs, opens the shoulders and chest and stretches the groins, thighs, abdomen and chest.

Cow Faced with Eagle Arms

Gomukhasana Variation 1; literally means Cow Face Pose

Benefits: Opens chest and stretches ankles, hips and thighs, shoulders, armpits, and triceps.

Source Yoga Journal

Try 20-min Power Yoga Flow w. Mel Douglas

What are some reasons you practice Yoga?

Do you have any favorite Asanas?

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