Yoga Asanas You have to know – Beginner, Intermediate and Advanced
We are all aware of yoga asanas. But did you know they have different levels and you have to master a certain pattern of practice before you can move on to the next level?
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Sounds like a video game, right? Well almost. Except here, you have to fight your inner demons rather than an external opponent.
The difficulty level of each yoga asana varies, and you need to know which set of yoga asanas to start with and which to go through to. Sounds too complicated?
Beginner, Intermediate and Advanced Yoga Asana
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 listed below are known, while some are not too popular. However, one thing is certain is the long list of benefits that each has to offer. Check them out.
Beginner Yoga Poses
- Tadasana (Mountain Pose
- Malasana (Garland states)
- Savasana (Corpse Pose)
1. Tadasana (Mountain proposes)
About the pose: Tadasana or the Mountain Pose is the most fundamental of all poses. All other pose must come from the Tadasana. Tadasana is a Hatha yoga asana, and you do not necessarily have to practice this pose on an empty stomach. Hold it for 10 to 30 seconds while you exercise, though.
Benefits: Tadasana improves your body posture and strengthens your thighs. It reduces flat feet and dispels dullness. The pose harmonizes your body and mind and gives you a fresh feeling.
To know more about the pose and how to do it, click here: Tadasana
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2. Malasana (Garland states)
About the pose: Malasana or Garland Pose is a simple sitting posture in Eastern European countries. It is a simple squat, a position that is generally adopted while excreting in the East. Malasana is a Hatha yoga asana and requires an empty stomach to practice. Hold this posture 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 because the hip mobility increases.
To know more about the pose and how to do it, click here: Malasana
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3. Savasana (Lijk states)
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 will not require an empty belly. It is an Ashtanga yoga asana in which you have to relax for 5 – 15 minutes.
Benefits: Savasana relaxes your whole body and gives you tension. It calms your mind and helps with neurological problems. The pose heals insomnia and improves your concentration.
To know more about the pose and how to do it, click here: Savasana
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Intermediate Yoga Poses
- Garudasana (Eagle suggests)
- Utkatasana (chairman states)
- Dhanurasana (Bow posture)
1. Garudasana (Eagle proposes)
About the pose: Garudasana or the Eagle Pose is named after Garuda, the king of the birds in Indian mythology. This Vinyasa yoga asana is a standing posture 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 reduces 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
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2. Utkatasana (chairman states)
About the pose: Utkatasana or the chairman Pose is like sitting on a chair, with the proviso that there is no chair. It is not as easy and simple as sitting on a real chair. The pose is a Vinyasa yoga asana. Practice on an empty stomach and hold for 30 to 60 seconds.
Benefits: Utkatasana strengthens your lower back, torso, and calves and extends out of your chest. The pose stimulates your heart and shows your knee muscles.
To know more about the pose and how to do it, click here: Utkatasana
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3. Dhanurasana (Bow posture)
About the pose: Dhanurasana or the Bow Pose is so called because it looks like a stringed bow. It is a good back-turn and works great if you exercise 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 purifies the blood. The pose also heals asthma and hernia.
To know more about the pose and how to do it, click here: Dhanurasana
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Advanced Yoga Poses
- Eka Pada Rajakapotasana (King Pigeon Pose)
- Vrschikasana (Scorpion states)
- Pincha Mayurasana (Peacock)
1. Eka Pada Rajakapotasana
About the pose: Eka Pada Rajakapotasana or the king Pigeon Pose resembles the attitude of a pigeon. The pose is a Vinyasa yoga asana. It is a sitting backbend that you can practice in the morning or in the evening on an empty stomach. Hold it for 30 to 60 seconds.
Benefits: Eka Pada Rajakapotasana stimulates your internal organs and helps treat urinary tract disorders. It gives unwanted energy that is stored in your body and stretches out your shoulders and neck.
To know more about the pose and how to do it, click here: Eka Pada Rajakapotasana
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2. Vrschikasana (Scorpion states)
About the pose: Vrschikasana or the Scorpion Pose resembles the attitude of a scorpion. The pose is an Ashtanga yoga asana and is very challenging to perform. Practice it on an empty stomach in the morning. Hold it for as long as you can.
Advantages: Vrschikasana improves your focus. It strengthens your shoulders, arms and back and shows your abdominal muscles. The pose also increases your stamina.
To know more about the pose and how to do it, click here: Vrschikasana
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3. Pincha Mayurasana (sets Variation)
About the pose: As with the beautiful peacock, this asana named after it also looks great and is just as difficult to assume. It is an Ashtanga yoga asana. Early in the morning is the best time to practice Pincha Mayurasana. Keep it for 1-5 minutes.
Benefits: Pincha Mayurasana improves the strength of your arms and upper back. The pose stretches your neck and soothes your brain and helps against stress and mild depression.
