1-Tadasana
Tadasana, commonly known as Mountain Pose is basically an asana. Apparently, it is considered a very easy posture of Yoga exercise but there are some things which are necessary to learn to do Tadasana properly. Another word which is used for it is Samasthiti, "sama" means straight, equal, balanced or upright, while "sthiti" means stay or stand. One should stand still like mountain, all body parts should ideally arranged in each pose and draws a straight line from head to heels.
2-Adho Mukah Svanasana
3-Virabhadrasana I
Virabhadrasana I means Warrior 1 pose is also an asana. It is basically a posture of mythical warrior and there is a complete myth about this asana in Bhagavad-Gita. Virabhadrasana I is a vigorous standing pose and it needs a complete determination and focus to do it properly. It starts with mountain pose and then you should try to pull your body in opposite directions, keep your knee rightly over your ankle and keep your left toes 45-60 degrees away from your body. This pose proves very beneficial to your complete body.
4-Virabhadrasana II
Virabhadrasana II means warrior II is an asana and just like Virabhadrasana I, it is also a posture of mythical warrior. It is also a difficult pose that demands a complete concentration and focus to get perfect benefits. Virabhadrasana II starts with mountain pose, Yogi should stretch up his arms and then spread legs by jumping, keep right knee over right ankle and left toes 45-60 degrees away from body. Virabhadrasana II is very beneficial for arms, legs, shoulders, chest and it increases the flexibility of body.
5-Utthita Parvakonasana
Utthita Parvakonasana means Extended Side Angle Pose is also an asana. Almost all essential muscles like; ankles, legs, chest, shoulders, lungs, groin, spine and abdomen are fully involved in this posture and it strengthens all these muscle groups so very beneficial for them. Utthita Parvakonasana is a next step of Warrior II Pose, in it yogi brings his right elbow down to the right knee and extends the right arm upwards and holds the left knee with left arm.
6-Utthita Trikonasana
Utthita Trikonasana means Triangle Pose is also an asana. There are three variations in it, first is extended triangle pose, second is bound triangle pose and third is bound triangle pose. Yogi claims that practice of this asana makes the spine flexible and gives relief from backache, indigestion, neck-stiffness and it helps to stimulate the nervous system. Utthita Trikonasana is performed just like Utthita Parvakonasana with a little bit difference.
7-Chakravakasana
Chakravakasana means Cat-Cow Stretch is also an asana. It is considered the most essential pose for beginners of Yoga. In Chakravakasana, the spine is moved from the flexion to an extension. Cat-Cow Stretch is basically a simple motion but it is very beneficial, especially for the back part of the body and helps in maintaining a healthy spine. Suppose for a few minutes that you are a cat and stand on all fours, both of your hands should be directly under the shoulders and the foot should be under the hips.
8-Dandasana
Dandasana means staff pose, in other words "stick posture" is an asana. To perform this asana, start in a seated position and then legs should be extended forward accurately. Sit as you are sitting against wall, your upper-body should be completely upward, lower body should be properly stretched on floor and both palms should be placed on each side of the body. This asana helps to improve digestion, activate the muscles of the legs.
9-Baddha Konasana
Baddha Konasana means Bound Angle Pose is an asana. It is commonly known as "cobbler pose" because this pose is similar to the traditional sitting position of Indian cobblers. Baddha Konasana is basically a relaxed sitting posture with both the legs stretched forward, Yogi should meet the soles of the feet and upper-body should erect and gaze directly in front. Baddha Konasana is very beneficial, it relieves heaviness and pain in the testicles.
10-Balasana
Balasana means Child's Resting Pose or Child's Pose is an asana. In this pose first of all stretch your lower arms and back and relax your entire body. The yogis having the knee problems, perform this pose with extra care, begin in kneeling position, draw your hips toward your heels and stretch your entire body down and forward and lastly put your forehead on the mat. Child's Pose is considered a simple relaxation position of yoga and very beneficial.
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