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Pose library

Yoga Poses (Asanas):50 step-by-step guides

A library of step-by-step asana guides, grouped by family, from the full Surya Namaskar to seated, standing, hip-opening, backbending and restorative poses. Each one covers the benefits, the muscles it works and the cautions to know. Every guide is taught in small women-only batches at Anand Yoga Centre, Kolathur.

50 asanasMuscles & chakrasWomen-first · Kolathur
Start here

Surya Namaskarthe Sun Salutation

The flowing twelve-step sequence at the heart of a yoga practice. The best place to begin.

Surya Namaskar

Sūrya Namaskāra

Warms and wakes up the whole body in a few minutes.

All levels
12 poses

Standing & balance

Triangle Pose

Utthita Trikonasana

Stretches the hamstrings, groins, hips and calves.

Beginner

Warrior II

Virabhadrasana II

Strengthens the legs, knees and ankles.

Beginner

Tree Pose

Vrikshasana

Improves balance, steadiness and focus.

Beginner

Mountain Pose

Tadasana

Builds an even, grounded foundation for all standing poses

Beginner

Chair Pose

Utkatasana

Strengthens the thighs, glutes and calves

Beginner to intermediate

Standing Forward Bend

Uttanasana

Stretches the hamstrings, calves and back of the legs

Beginner

Eagle Pose

Garudasana

Develops single-leg balance, focus and concentration

Intermediate

Downward Facing Dog

Adho Mukha Svanasana

Stretches the hamstrings, calves and shoulders

Beginner to intermediate

Warrior I

Virabhadrasana I

Strengthens the legs, glutes and ankles while you hold a steady stance

Beginner

Half Moon Pose

Ardha Chandrasana

Improves whole-body balance and focused, present attention

Intermediate

Dancer Pose

Natarajasana

Improves balance, focus and overall postural awareness

Intermediate

Wide-Legged Forward Fold

Prasarita Padottanasana

Stretches the hamstrings, calves and inner thighs

Beginner
5 poses

Seated & meditation

Thunderbolt Pose

Vajrasana

Stretches the thighs, ankles and the tops of the feet

Beginner

Lotus Pose

Padmasana

Opens the hips and stretches the ankles and knees over time

Intermediate

Easy Pose

Sukhasana

Gently opens the hips, knees and ankles

Beginner

Staff Pose

Dandasana

Strengthens the back, abdomen and the muscles around the spine

Beginner

Hero Pose

Virasana

Stretches the thighs, knees and ankles

Beginner
6 poses

Hip openers

Bound Angle Pose

Baddha Konasana

Opens and stretches the inner thighs, groin and hips.

Beginner

Cow Face Pose

Gomukhasana

Opens the outer hips and stretches the thighs and gluteal muscles

Beginner

Frog Pose

Mandukasana

Gently stretches and tones the abdominal region as the torso folds forward

Beginner

Garland Pose

Malasana

Opens the hips, groin and inner thighs through a deep squat

Beginner

Pigeon Pose

Eka Pada Rajakapotasana

Deeply opens the outer hips and stretches the gluteal muscles

Intermediate

Low Lunge

Anjaneyasana

Opens the hip flexors and the front of the back thigh

Beginner
3 poses

Forward folds

Seated Forward Bend

Paschimottanasana

Stretches the back of the body, including the hamstrings, calves and lower back.

Beginner

Head-to-Knee Forward Bend

Janu Sirsasana

Stretches the hamstrings, hips and groin of the extended leg

Beginner

Wide-Angle Seated Forward Bend

Upavistha Konasana

Stretches the hamstrings, inner thighs and groin

Beginner
8 poses

Backbends

Cobra Pose

Bhujangasana

Strengthens the muscles of the spine, upper back and shoulders.

Beginner

Bridge Pose

Setu Bandha Sarvangasana

Strengthens the back muscles, glutes, hamstrings and thighs.

Beginner

Cat-Cow Pose

Marjaryasana-Bitilasana

Gently mobilises and loosens the spine from neck to tailbone.

Beginner

Camel Pose

Ustrasana

Stretches and opens the chest, abdomen, hip flexors and front of the thighs.

Intermediate

Bow Pose

Dhanurasana

Opens the chest, shoulders and front of the body

Intermediate

Fish Pose

Matsyasana

Opens the chest and the front of the throat

Intermediate

Locust Pose

Salabhasana

Strengthens the back muscles, glutes and backs of the legs

Beginner

Wheel Pose

Urdhva Dhanurasana

Opens the chest, shoulders and hip flexors deeply

Advanced
3 poses

Twists

Seated Spinal Twist

Ardha Matsyendrasana

Lengthens and mobilises the spine and increases rotation.

Intermediate

Supine Spinal Twist

Supta Matsyendrasana

Eases tightness in the lower back, hips and glutes

Beginner

Marichi's Twist

Marichyasana

Lengthens the spine and improves spinal mobility

Intermediate
4 poses

Inversions

Shoulderstand

Salamba Sarvangasana

Strengthens the shoulders, upper arms and core through stabilising the lift.

Intermediate

Plow Pose

Halasana

Lengthens the spine and may help ease stiffness across the back and hips

Intermediate

Headstand

Sirsasana

Builds strength through the core, shoulders, arms and upper back

Advanced

Legs-Up-the-Wall Pose

Viparita Karani

Is associated with easing tired, heavy or swollen legs by encouraging venous return

Beginner
3 poses

Core & arm balance

Plank Pose

Phalakasana

Builds strength and endurance through the deep core muscles

Beginner

Crow Pose

Bakasana

Strengthens the wrists, forearms, arms and shoulders

Intermediate

Boat Pose

Navasana

Strengthens the abdominal and deep core muscles

Intermediate
5 poses

Restorative

Child's Pose

Balasana

Offers deep rest and a sense of calm to body and mind.

Beginner

Crocodile Pose

Makarasana

Encourages slow diaphragmatic breathing, which helps calm the nervous system

Beginner

Corpse Pose

Savasana

Activates the body's relaxation response and helps ease stress

Beginner

Reclined Bound Angle

Supta Baddha Konasana

Gently opens the hips, inner thighs and groin

Beginner

Happy Baby Pose

Ananda Balasana

Gently opens the hips, inner thighs and groin

Beginner
What's in each guide

How to read a pose page

A clear step grid

Every guide breaks the pose into clear steps, with a breath cue for each. The multi-stage poses are shown stage by stage, like Surya Namaskar.

Muscles & chakras

A panel shows the muscles the pose works and the chakras it is traditionally associated with. We stay factual on muscles and never promissory on the rest.

Benefits & cautions

Plain-language benefits plus honest cautions on who should modify or skip the pose, with a reminder to tell your instructor and check with your doctor.

Learn it in person

Each guide links to the class that teaches it at Kolathur, so you can move from reading to practising with hands-on adjustment.
Questions

Yoga poses: your questions

What are the steps of Surya Namaskar?
Surya Namaskar (the Sun Salutation) is a flowing sequence we teach as twelve clear steps, linking each movement to an inhale or exhale. It moves from standing prayer, into a forward fold and low lunge, through plank and Cobra, and back up to standing. Our full step-by-step guide breaks down every position with breath cues. Beginners learn it in small women-only batches at Anand Yoga Centre, Kolathur.
Which yoga poses are best for beginners?
Good starting asanas are Easy Pose, Mountain Pose, Cat-Cow, Child's Pose, Bound Angle and Cobra. They are gentle, build awareness and prepare the body before you move on to Surya Namaskar, Triangle and Warrior poses. Each guide notes who the pose suits and how to modify it, and Sailaja teaches all of them in person at Kolathur.
Do these guides show which muscles each pose works?
Yes. Every pose guide includes a panel showing the muscles the pose works, such as the hamstrings, glutes, spinal extensors or core, alongside the chakras it is traditionally associated with. The muscle information is factual; the traditional associations are not medical advice, so tell your instructor and consult your doctor for any condition.
Are these yoga poses safe during pregnancy?
Some are prenatal-safe staples, such as Cat-Cow, Bound Angle, Reclined Bound Angle and Child's Pose with the knees wide. Deep twists, strong backbends, Headstand, Wheel and Shoulderstand need to be avoided or modified during pregnancy. Each guide flags its cautions, but always tell Sailaja you are pregnant and check with your doctor before practising.
Where can I learn these asanas in person in Chennai?
You can learn every asana in this library in person at Anand Yoga Centre in Kolathur, north Chennai. Classes are women-first and kept to small batches, so Sailaja can adjust each pose to your body. That helps just as much when you are starting with Surya Namaskar as when you are refining a balance or a backbend.

Learn these asanas in person

Start with Surya Namaskar in small, women-only batches at Anand Yoga Centre, Kolathur, with hands-on guidance from Sailaja.

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