The most popular asanas for beginners
The Cobra Pose or Bhujangasana
Backbends are one category of poses taught to students of yoga for beginners as well as for students in the intermediate and advanced levels. The Cobra Pose is one of the most popular backbend poses and is known to stretch the spine, open up the chest and lungs, firm the buttocks, and stretch the abdomen and shoulders.
Hero Pose (Virasana)
Come on your hands and toes with the thighs perpendicular to the ground and the inner knees touching each other. Widen the feet a little more than your hips. Turn the toes towards each other and keep the top of the feet flat on the floor. Sit back halfway with the torso leaning in the front direction moderately. Now, sit down between the feet. Hands will lay in lap or thighs, palms either up or down.
Adho Mukha Svanasana, or Downward Facing Dog
The name of this asana finds its way into blogs, books, and other popular media, as synonymous with Yoga itself. Practiced at least once in nearly every Hatha class, bringing the heels to the floor is a goal for everyone new to Yoga training.
Advanced yoga poses
One-Legged Wheel Pose (Eka pada Chakrasana)
This pose helps relieves stress, anxiety, and depression. Also, the pose helps in the strengthening of the belly muscles and thighs and stimulates the digestive system.
Monkey Side Plank or One-Arm Compass
The arm balance in this pose requires strength throughout the side of your body and lifting one leg overhead stretches that hamstring and iliotibial (IT) band (the band of fibrous tissue on the outside of the thighs).
Sayanasana - Scorpion Pose Variation
Care to stand on your elbows and pull your feet up or towards your head? Boom! Sayanasana (pronounced "Shyanasana"). Not just for shy yoga dudes.