Celebrate #SG50 IntheLoop style, as we compile these 50 yoga poses and their benefits!
- Tadasana (mountain pose): Improves posture by strengthening thighs, abdomen, back, knees and ankles.
- Uttanasana (standing forward bend): Stretches hamstrings, calves, hips and spine. Strengthens knees and thighs.
- Adhomukha Svanasana (downward-facing dog): Tones legs, stretches shoulders, arms, relaxes the mind. Relieves headache, insomnia, backpain and fatigue.
- Bhujangasana (cobra pose): Strengthens lower back and spine. Stretches chest, shoulders and abdomen. Firms buttocks, stimulates abdominal organs. Opens heart and lungs.
- Vriksasana (tree pose): Strengthens calves, thighs, ankles and spine. Stretches inner thighs, groin, chest and shoulders. Improves sense of balance. Trains concentration.
- Utthita Trikonasana (extended triangle pose): Stretches and strengthens thighs, knees, ankles. Stretches hips, groin, hamstrings, calves, shoulders, chest and spine. Stimulates abdominal organs.
- Virabhadrasana 1 (warrior 1 pose): Tones abdominal muscles, legs, hips. Strengthens back muscles and relieves backache.
- Virabhadrasana 2 (warrior 2 pose): Strengthens legs, stretches shoulders, shoulder blades and arms. Tones abdominal organs.
- Utthita Parsvakonasana (extended side angle pose): Stretches and strengthens legs, knees and ankles. Stretches hips, spine, waist, chest and shoulders. Stimulates abdominal organs.
- Utkatasana (chair pose): Strengthens ankles, thighs, calves and spine. Stretches shouders and chest. Stimulates abdominal organs, diaphragm and heart.
- Padangustasana (big toe pose): Stretches thighs, hamstrings and calves. Stimulates liver and kidneys. Improves digestion. Calms the mind, relieves stress and anxiety.
- Dandasana (staff pose): Stretches shoulders and chest. Strengthens back muscles. Improves posture.
- Paschimottanasana (seated forward bend): Stimulates ovaries and uterus. Soothes adrenal glands, activates liver. Tones abdominal organs and helps detox the body.
- Janu Sirsasana (one-legged forward bend): Helps correct curvature of spine. Tones abdominal organs, stretches spine, hamstrings and hips.
- Baddha Konasana (bound angle pose): Stretches inner thighs, groin and knees, stimulates ovaries and prostate gland, bladder and kidneys. Stimulates heart, imrpvoes general circulation.
- Supta Baddha Konasana (reclining bound angle pose): Stretches inner thighs, groin and knees. Stimulates heart and improves general circulation. Relieves stress, mild depression.
- Parivrtta Janu Sirsasana (revolved head-to-knee pose): Stretches spine, shoulders, hamstrings. Stimulates abdominal organs. Improves digestion.
- Dhanurasana (bow pose): Stretches chest, throat, belly, ankles, thighs, abdomen, deep hip flexors. Strengthens the back muscles. Impvoes posture. Stimulates organs of the abdomen and neck.
- Garudasana (eagle pose): Strengthens and stretches calves and ankles. Stretches thighs, hips, shoulder and upper back. Improves sense of balance. Trains concentration.
- Ustrasana (camel pose): Stretches the chest, thoat, belly, ankles, thighs, hips and deep hip flexors. Strengthens back muscles. Improves posture. Stimulates organs of the abdomen and neck.
- Utthita Hasta Padangustasana (extended hand-to-big-toe pose): Strengthens legs and ankles. Stretches back of the legs. Improves sense of balance.
- Natarajasana (lord of the dance pose): stretches shoulders, chest, thighs, hips and abdomen. Strengthens legs and ankles. Improves sense of balance.
- Ardha Chandrasana (half moon pose): Strengthens abdomen, ankles, thighs, buttocks and spine. Stretches hips, hamstrings, calves, shoulders, chest and spine. Improves coordination and sense of balance.
- Vasisthasana (side plank pose): Strengthens arms, belly, legs and wrists. Strengthens ankles and muscles in the legs. Improves sense of balance.
- Matsyasana (fish pose): Stretches deep hip flexors, intercostals muscles between the ribs. Stretches the belly and neck. Stimulates organs of the belly and neck. Strengthens upper back and back of neck. Improves posture.
- Sphinx pose: Strengthens spine, stretches chest, lungs, shoulders and abdomen. Firms buttocks. Stimulates abdominal organs. Helps relieve stress.
- Urdhva dhanurasana (wheel pose): Stretches chest and lungs. Strengthens arms, wrists, legs, buttocks, belly and spine. Stimulates thyroid and pituitary glands. Increases energy and counteracts depression.
- Camatkarasana (wild thing): Opens chest, lungs, shoulders, hips flexors and thighs. Strengthens shoulders and upper back.
- Virabhadrasana 3 (warrior 3 pose): Strenthens muscles of the back and shoulders, ankles, legs. Tones the abdomen. Improves posture and sense of balance.
- Plank pose: Strengthens arms, wrist and spine. Tones abdomen.
- Chaturanga Dandasana (four-limbed staff pose): Strengthens arms, wrists, shoulders and shoulder blades. Tones abdomen.
- Tolasana (scale pose): Strengthens wrists, arms and abdomen.
- Balasana (child’s pose): Gently stretches hips, thighs and ankles. Calms the mind, helps relieve stress and fatigue.
- Salabhasana (locust pose): Strengthens spine, buttocks, backs of arms and legs. Stretches the chest, shoulders, abdominals and thighs. Improves posture. Stimulates abdominal organs.
- Marjaryasana (cat pose): Stretches upper back and neck. Gently massages the spine and abdominal organs.
- Bilitasana (cow pose): Stretches chest and neck. Gently massages the spine and abdominal organs.
- Navasana (boat pose): Strengthens abdomen, hip flexors and spine. Stretches legs. Stimulates kidneys, thyroid and prostate glands and intestines. Improves digestion.
- Bakasana (Crow pose): Strengthens arms, wrists and abdominals. Opens hips. Stretches upper back.
- Ananda Balasana (happy baby pose): Gently stretches hips and spine. Calms the mind, helps relieve stress and fatigue.
- Gomukhasana (cow face pose): Stretches ankles, hips, thighs, shoulders, triceps and chest.
- Sukhasana (easy pose): Calms the mind, strengthens back, stretches knees and ankles.
- Virasana (hero pose): Stretches thighs, knees and ankles. Strengthens the arches. Improves digestion and relieve gas.
- Padmasana (lotus pose): Stimualtes pelvis, spine, abdomen and bladder. Stretches ankles and knees. Calms the mind.
- Upavistha Konasana (wide angled seated forward bend): Stretches the insides and back of legs, and spine. Strengthens the spine. Stimulates abdominal organs. Calms the mind.
- Hanumasana (monkey pose): Stretches hamstrings, thighs and hips. Stimulates abdominal organs.
- Salamba Sirsasana (supported headstand): Strengthens arms, legs, spine and belly. Stimulates pituitary and pineal glands. Calms the mind and helps relieve stress.
- Adho Mukha Vrksasana (Handstand): Strengths arms, shoulders wrists. Stretches abdominals. Improves sense of balance. Calms the mind and helps relieve stress.
- Sarvangasana (shoulder stand): Stretches shoulders and neck. Tones legs, buttocks and belly. Stimulates thyroid and prostate glands and abdominal organs. Calms the mind and helps relieve stress.
- Halasana (plough pose): Stimulates abdominal organs and thyroid gland. Stretches shoulders and spine. Calm the mind. Reduces stress and fatigue.
- Savasana (corpse pose): Relaxes the body. Calms the mind and helps relieve stress and mild depression. Lowers blood pressure.
