Yoga asanas,
with the cautions in bold
209 poses with Sanskrit, Hindi and English names, how to enter them, what they work, what usually goes wrong — and, on every single page, who should not do them. Plus 16 full sequences. Free, no signup.
25MINUTES · A FIRST PRACTICE
Not "yoga is good for you" — an actual hour of the day. A first practice is 12 poses across 25 minutes, drawn below in the order and for the length of time they are held. About 77 kcal for a 70 kg adult at 2.5 MET.
स्रोत·YogaPath क्रम डेटा — ठहरने का समय, जैसा सिखाया जाता है·one breath ≈ 5 s · ruler spans the published 25 min·समीक्षित जुलाई 2026
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Every pose on the ruler is linked. The full practice is written out on its own page, and each pose page carries the same hold on a breath dial.
Demonstrated in full
The 10 poses photographed so far — every step shown, not just described. The rest of the library is being shot the same way.
ताड़ासन
Tāḍāsana · Geeta Patel
वृक्षासन
Vṛkṣāsana · Amit Sharma
वीरभद्रासन II
Vīrabhadrāsana II · Amit Sharma
उत्थित त्रिकोणासन
Trikoṇāsana · Geeta Patel
पश्चिमोत्तानासन
Paścimottānāsana · Amit Sharma
भुजंगासन
Bhujaṅgāsana · Geeta Patel
सेतु मुद्रा
Setu Bandha Sarvāṅgāsana · Amit Sharma
अधोमुख श्वानासन
Adho Mukha Śvānāsana · Amit Sharma
शवासन
Śavāsana · Amit Sharma
बालासन (Child's Pose)
Bālāsana · Geeta Patel
10 of 209 asanas. Photographs are AI-generated illustrations — what that means.
Asked for at the door
The poses people arrive already knowing the name of.
The library, by family and by difficulty
Practices, by the clock
Full sessions in order, each one drawn on its own ruler, with every step linked to its pose page.
All 16 are on the sequences page.
How a practice gets onto the ruler
- Every pose in the library carries the stay time it is taught with, and every sequence carries the order those stays are held in.
- Breaths become clock time at one stated convention — एक साँस ≈ 5 सेकंड at an even pace. That single assumption is the only one the drawing makes.
- The stays are laid across the published 25 minutes in proportion, so the seconds spent moving between poses sit inside the poses rather than vanishing.
- Energy is never quoted per pose. Each practice is matched to the nearest published शैली code in the 2024 Adult Compendium of Physical Activities and run through the standard ACSM relationship.
kcal = MET × 3.5 × kg ÷ 200 × minutes
= 2.5 × 3.5 × 70 ÷ 200 × 25
= 77 kcal for A first practice
स्रोत·प्रकाशित आसन संदर्भ·stay times, order and cautions as taught·समीक्षित जुलाई 2026
Why this library is written the way it is
Search for any asana and you will get pages telling you it cures thyroid disorders, controls diabetes and detoxifies the liver. None of that is true in the way it is written, none of it is sourced, and all of it is the reason yoga content ranks badly with anyone who checks. This site does not do it.
What every page here says instead is what the movement does — which muscles lengthen, which work, which joint goes through what range. That is checkable, it is useful, and it is the only claim a page that has never met you is entitled to make. The build itself enforces this: a benefit sentence containing a disease name or a treatment word fails the build and the page does not ship.
The second difference is the cautions. On most yoga sites contraindications are a grey footnote; here they are the loudest block on the page, they are specific to the pose, and they name the actual condition — pregnancy, glaucoma, uncontrolled blood pressure, a cervical spine injury. Yoga is safe for most people most of the time, which is exactly why the exceptions need to be legible rather than buried.
And the calorie figures are honest about their limits. Nobody has measured a single asana in a lab, so this site never publishes a per-pose calorie number — it maps each pose to the nearest published style code in the 2024 Adult Compendium of Physical Activities and says which code it used. The method page shows all of it.
Your first fortnight on the mat
Eight poses that between them cover every direction the spine moves. Learn these and every practice on the site is legible.
