The heart of any yoga practice is the performance of yoga positions (or asanas), each of which has specific physical and mental benefits. Below are pictures and descriptions of a variety of poses:         

Boat Pose (Navasana - nah-vahs-anna): core-strengthening, enhances balance.

Bow Pose (Dhanurasana - don-your-ahs-anna): conditions the backside of the body.

Bridge Pose (Setu Banda Sarvangasana - see-to bahn-dah sarv-ahngahs-anna): Improves flexibility in the spine and shoulders, stimulates nervous system, aids digestion, stimulates thyroid and parathyroid glands, increases lung capacity, relieves high blood pressure, asthma, and sinusitis, and reduces fatigue. Also energizes the mind, relieves mild depression and anxiety, and reduces stress.

Chair Pose (Utkatasana - oot-kah-tahs-anna): Lengthens the spine, strengthens the feet, ankles, calves, knees, buttocks and thighs, and stimulates the digestive, circulatory, and reproductive systems. Also builds focus and reduces stress.

Child’s Pose (Balasana - bah-lahs-anna): Alleviates head, neck, and chest pain, opens the pelvic floor, hips, and low back, stretches ankles, knees, and hips, and opens the upper back. Also calms the mind, reduces stress, and lessens fatigue.

Corpse Pose (Svasana - svas-anna): Lowers blood pressure, relaxes and rejuvenates the mind and body, and reduces fatigue. Also reduces stress, mild depression and anxiety, reduces insomnia, and calms and centers the mind.

Downward Facing Dog (Adho Mukha Svanasana - ah-doh moo-kah shvah-nahs-anna): engages your whole being - calms nervous system, decompresses spine, tones and strengthens arms, sculpts and lengthens thighs, opens shoulders.

Extended Side Angle (Utthita Parsvakonasana - oo-tee-tah pars-vah-cone-ahs-anna): opens, stretches, and strengthens the whole body.

Four-limbed Staff (Chaturanga Dandasana - cha-ter-ahn-ga dan-dahs-anna): Strengthens the legs, buttocks, back, abs, shoulders, arms, and wrists, improves circulation and digestion, helps relieve minor tendonitis and fatigue, energizes the body, and builds core strength. Also improves concentration and develops focus.

Gorilla Pose (Padahastasana - pah-da-has-tahs-anna): Stretches the hamstrings and lower back and improves circulation into the wrists and hands. Also relieves mild anxieties.

Half Moon (Ardha Chandrasana - arh-dah shan-drahs-anna): uses muscles of body to achieve stability and balance.

Lotus Pose (Padmasana - pad-mahs-anna): Opens the hips, increases knee flexibility and lubricates the knee joints, prevents arthritis and osteoporosis, tones abdomimal organs, and promotes proper digestive system functions. Also focuses the mind, brings mental clarity, and reduces stress.

Mountain Pose (Tadasana - tah-dahs-anna): Aligns the spine, tones the abs and buttocks, opens the chest, improves posture, and strengthens arches, ankles, knees and thighs. Also improves focus, develops willpower, and reduces mild anxiety.

Plow Pose (Halasana - hah-lahs-anna): Assists in relieving backache, stretches the shoulders, strengthens the spine, and alleviates insomnia. Also calms the mind and reduces mild stress and anxiety.

Pyramid Pose (Parsvottonasana - pars-vo-tonahs-anna): Stretches and strengthens legs and hamstrings, energizes the mind, and creates focus.

Shoulder Stand (Sarvangasana - sar-van-gahs-anna): inversion pose (flushes organs in head and upper torso with fresh blood, stimulates thyroid and glands that govern the immune system), drain fluid from legs and hips.

Tree Pose (Vrksasana - vrik-shahs-anna): balancing pose that tones all the muscles and buttocks of the standing leg; its stillness can bring you into a meditative state.

Triangle Pose (Trikonasana - trik-cone-ahs-anna): opens the body, works out kinks and compressions.

Twisting Triangle (Parivrtta Trikonasana - par-eev-rita trik-cone-ahs-anna): Lengthens the spine, strengthens the legs, opens the chest and heart, cleanses the digestive system, and detoxifies the vital organs.

Upward-facing Dog (Urdhva Mukha Svanasana - erdh-vah mook-ha svah-nahs-anna): Strenghtens the legs, buttocks, torso, shoulders, arms and waist, opens the chest and increases lung capacity, stretches the shoulders and back, lengthens the spine and opens abdominal cavity, and improves posture. Also energizes the mind, relieves mild depression and anxiety, and creates focus.

Warrior I (Virabhadrasana I - veer-ah-bah-drahs-anna): builds leg strength, flexibility of hips, prepares body for backbend in later practice.

Warrior II (Virabhadrasana II - veer-ah-bah-drahs-anna): strengthens the arches, ankles, knees, and thighs, stretches hips and shoulders, broadens the chest, increases lung capacity, enhances muscular endurance, and lengthens the spine. Also builds focus and stimulates the mind.

Warrior III (Virabhadrasana III - veer-ah-bah-drahs-anna): Strengthens the feet, ankles, calves, knees, and thighs, improves circulation, enhances muscular endurance, improves balance, and stretches the hips and groin. Also develops will power and stimulates the mind.