इंडिया हेल्थ रिंगचा भाग
YogaPath
मराठी
EnglishEnglish हिन्दीHindi मराठीMarathi বাংলাBengali தமிழ்Tamil తెలుగుTelugu ગુજરાતીGujarati ಕನ್ನಡKannada മലയാളംMalayalam ਪੰਜਾਬੀPunjabi

Poses for posture

Poses that work the muscles holding you upright — the upper back, the spinal erectors and the deep abdominals.

What this page is, and is not

  • This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
  • It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
  • If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.

General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

171 poses that work the posture and upright sitting

Sorted from the most accessible upwards. Each page lists its own cautions.

सेतुबंधासन● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Cobra Pose● भुजंगासन Beginner · backbends · 15–30 seconds, 2–3 rounds Corpse Pose● शवासन Beginner · restorative · 5–15 minutes Downward-Facing Dog Pose● Adho Mukha Śvānāsana नवशिके · उलटी आसने · 45–90 सेकंद Extended Triangle Pose● त्रिकोणासन Beginner · standing · 30–60 seconds पर्वत आसन● Tāḍāsana Beginner · standing · 30–60 seconds Seated Forward Bend● पश्चिमोत्तानासन Beginner · forward bends · 1–3 minutes Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side Auspicious Pose स्वस्तिकासन सुरुवातीचे · बसून · 1–4 मिनिटे Bharadvaja's Twist I Bharadvājāsana I नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes Bound Angle Pose Baddha Koṇāsana सुरुवातीचे · बसून · 1–3 मिनिटे Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat मगर आसन मकरासन Beginner · restorative · 3–8 minutes Cross-Legged Forward Fold Adho Mukha Sukhāsana नवशिके · पुढे वाकण्याची आसने · प्रत्येक बाजूला 1–2 मिनिटे Dolphin Plank Pose Makara Adho Mukha Śvānāsana नवशिका · तोल · 20–45 सेकंद Downward-Facing Hero Pose Adho Mukha Vīrāsana Beginner · forward bends · 1–3 minutes Easy Bow Pose Sarala Dhanurāsana नवशिके · मागे वाकण्याची आसने · 15–30 सेकंद, 2 फेऱ्या Easy Pose सुखासन सुरुवातीचे · बसून · 1–5 मिनिटे Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held अश्वसंचालनासन Aśva Sañcālanāsana Beginner · standing · 30–60 seconds उत्तान शिशोसन उत्तान शिशोसन नवशिके · उलटी आसने · 60–120 सेकंद Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds मालासन मालासन Beginner · seated · 45–90 seconds Gracious Pose Bhadrāsana सुरुवातीचे · बसून · 1–3 मिनिटे Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side अर्ध शलभासन अर्ध शलभासन नवशिके · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–15 सेकंद, 2–3 फेऱ्या Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side उभ्याने अर्धे पुढे वाकणे Ardha Uttānāsana Beginner · forward bends · 15–30 seconds Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes डोके–गुडघा आसन Jānu Śīrṣāsana नवशिके · पुढे वाकण्याची आसने · प्रत्येक बाजूला 1–2 मिनिटे Hero Pose Vīrāsana सुरुवातीचे · बसून · 1–4 मिनिटे Kneeling Rest Pose Praṇāmāsana Beginner · restorative · 2–5 minutes Legs-Up-the-Wall Pose विपरीत करणी सुरुवातीचे · इन्व्हर्शन · 5–10 मिनिटे Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds शलभासन शलभासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या Low Lunge अंजनेयासन Beginner · standing · 30–60 seconds Melting Heart Pose Anāhatāsana नवशिके · मागे वाकण्याची आसने · 1–2 मिनिटे Plank Pose फलकासन नवशिका · तोल · 20–45 सेकंद Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths Raised Arms Pose हस्त उत्तानासन Beginner · backbends · 2–3 breaths Reclining Hand-to-Big-Toe Pose सुप्त पादांगुष्ठासन Beginner · restorative · 1–3 minutes each side Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes Reverse Tabletop Pose Ardha Pūrvottānāsana नवशिके · मागे वाकण्याची आसने · 20–30 सेकंद, 2 फेऱ्या Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds बसून करायचे साधे वळण Vakrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद सर्पासन सर्पासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या स्फिंक्स आसन Sālamba Bhujaṅgāsana नवशिके · मागे वाकण्याची आसने · 1–3 मिनिटे Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds Standing Forward Bend उत्तानासन Beginner · forward bends · 45–90 seconds उभ्याने पाठीच्या कण्याचे वळण Kaṭicakrāsana Beginner · twists · 6–10 rounds each side Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side Supine Spinal Twist Supta Matsyendrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–120 सेकंद Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes Swaying Palm Tree Pose Tiryaka Tāḍāsana Beginner · standing · 5–8 slow rounds each side Thread the Needle Pose Parivṛtta Bālāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–90 सेकंद Thunderbolt Pose Vajrāsana सुरुवातीचे · बसून · 1–5 मिनिटे Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side ऊर्ध्व हस्तासन ऊर्ध्व हस्तासन Beginner · standing · 30–60 seconds Warrior I वीरभद्रासन I Beginner · standing · 30–60 seconds Wide-Angle Seated Pose Upaviṣṭha Koṇāsana सुरुवातीचे · बसून · 1–2 मिनिटे पाय फाकवून उभ्याने पुढे वाकणे Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side सिद्धासन सिद्धासन मध्यम · बसून · 2–5 मिनिटे Archer Pose Ākarṇa Dhanurāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 20–40 सेकंद Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side पादांगुष्ठासन पादांगुष्ठासन मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद Boat Pose Nāvāsana मध्यम · बसून · 20–40 सेकंद धनुरासन धनुरासन Intermediate · backbends · 15–25 seconds, 2–3 rounds Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds गोमुखासन Gomukhāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 45–90 सेकंद डॉल्फिन आसन अर्ध पिंच मयूरासन मध्यम · उलटी आसने · 30–60 सेकंद गरुडासन गरुडासन Intermediate · balance · 20–45 seconds each side Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds मंडूकासन Maṇḍūkāsana मध्यम · बसून · 20–40 सेकंद Half Boat Pose Ardha Nāvāsana मध्यम · बसून · 15–30 सेकंद अर्ध धनुष्य आसन Ardha Dhanurāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद Half Frog Pose Ardha Bhekāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 20–30 सेकंद अर्ध मत्स्येंद्र आसन अर्ध मत्स्येंद्रासन Intermediate · twists · 30–60 seconds each side अर्ध पद्मासन अर्ध पद्मासन Intermediate · seated · 1–3 minutes each side पादहस्तासन पादहस्तासन मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद Headstand Preparation Śīrṣāsana (Prārambhika) मध्यम · उलटी आसने · 20–45 सेकंद Heron Pose Krauñcāsana Intermediate · forward bends · 30–60 seconds each side High Crescent Lunge Utthita Aśva Sañcālanāsana मध्यम · उभे राहून · 30–60 सेकंद Intense Side Stretch Pose Pārśvottānāsana मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side One-Legged Bridge Pose Eka Pāda Setu Bandhāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 30–60 सेकंद Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side Plough Pose Halāsana मध्यम · उलटी आसने · 45–90 सेकंद Rabbit Pose Śaśāṅgāsana मध्यम पातळी · पुढे वाकण्याची आसने · 15–30 सेकंद Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side Revolved Chair Pose Parivṛtta Utkaṭāsana Intermediate · twists · 30–60 seconds each side Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side वळवलेले त्रिकोण आसन Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side Revolved Wide-Angle Seated Pose Parivṛtta Upaviṣṭa Koṇāsana Intermediate · twists · 30–60 seconds each side Revolved Wide-Legged Forward Bend Parivṛtta Prasārita Pādottānāsana Intermediate · twists · 30–60 seconds each side Seated Wide-Legged Forward Fold Upaviṣṭha Koṇāsana A Intermediate · forward bends · 1–3 minutes पार्श्व धनुष्य आसन Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side Side Lunge Skandāsana मध्यम · उभे राहून · 30–60 सेकंद Side Wide-Angle Seated Fold Pārśva Upaviṣṭha Koṇāsana Intermediate · forward bends · 45–90 seconds each side Spread-Leg Seated Forward Fold Pāda Prasāra Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side Standing Straddle Samakoṇāsana मध्यम · उभे राहून · 30–60 सेकंद Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes Three-Limbed Forward Bend Triaṅga Mukhaikapāda Paścimottānāsana Intermediate · forward bends · 45–90 seconds each side Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds Upward-Facing Dog ऊर्ध्व मुख श्वानासन Intermediate · backbends · 15–30 seconds Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side Wide-Legged Plough Pose Supta Koṇāsana मध्यम · उलटी आसने · 30–60 सेकंद Wild Thing Camatkārāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–20 सेकंद Yogic Seal Pose Yogamudrāsana मध्यम · बसून · 30–60 सेकंद Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds Bound Lotus Pose Baddha Padmāsana प्रगत · बसून · प्रत्येक बाजूला 20–45 सेकंद Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds Cowherd Pose Gorakṣāsana Advanced · seated · 15–30 seconds Ear Pressure Pose Karṇapīḍāsana प्रगत · उलटे आसन · 20–45 सेकंद Foot Behind the Head Pose Eka Pāda Śīrṣāsana प्रगत · बसून · प्रत्येक बाजूला 15–30 सेकंद फोरआर्म स्टँड Piñcha Mayūrāsana प्रगत · उलटे आसन · 15–45 सेकंद मंडूकासन Bhekāsana Advanced · backbends · 10–20 seconds Front Splits Hanumānāsana प्रगत · बसून · प्रत्येक बाजूला 30–60 सेकंद Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side Gheranda's Pose Gheraṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 15–20 सेकंद Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side अर्ध मत्स्येंद्र आसन II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side Handstand Adho Mukha Vṛkṣāsana प्रगत · उलटे आसन · 10–40 सेकंद उलटे शलभासन विपरीत शलभासन Advanced · backbends · 5–10 seconds Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds Lord of the Dance Pose नटराजासन प्रगत · तोल · 5–15 सेकंद पद्मासन पद्मासन प्रगत · बसून · प्रत्येक बाजूला 1–3 मिनिटे Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side Noose Pose Pāśāsana Advanced · twists · 20–40 seconds each side One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side One-Legged Upward Bow Pose Eka Pāda Ūrdhva Dhanurāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side वळवलेले पार्श्वकोन आसन Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side Scorpion Pose Vṛścikāsana प्रगत · उलटे आसन · 10–20 सेकंद Side Shoulderstand Pārśva Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side Sleeping Tortoise Pose Supta Kūrmāsana Advanced · forward bends · 20–45 seconds Supported Headstand सालंब शीर्षासन प्रगत · उलटी आसने · 30 सेकंद ते 3 मिनिटे, काही महिन्यांत हळूहळू वाढवत Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually Tortoise Pose Kūrmāsana Advanced · forward bends · 30–60 seconds ट्रायपॉड शीर्षासन सालंब शीर्षासन II प्रगत · उलटे आसन · 20–60 सेकंद Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds आधाराशिवाय शीर्षासन Nirālamba Śīrṣāsana प्रगत · उलटे आसन · 15–45 सेकंद Unsupported Shoulderstand Nirālamba Sarvāṅgāsana प्रगत · उलटे आसन · 10–30 सेकंद Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds Upward Lotus in Shoulderstand Ūrdhva Padmāsana प्रगत · उलटे आसन · 15–30 सेकंद Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds

Asked before class

Which yoga poses work the posture and upright sitting?

171 poses on this site do, 74 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.

Can yoga fix a problem here?

That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.

How often should I practise these?

Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.

Other ways to browse

Desk work — neck, shoulders and hips 140Hips 181Hamstrings 54The back and spine 175Neck and shoulders 166Core and trunk 141Balance and steadiness 40Wrists and forearms 35Winding down 25

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

MoveLab

त्याच हालचाल-प्रकारासाठी जिम उपकरणांवरचा समकक्ष व्यायाम.

डेटा · जुलै 2026 GymFinder

Gyms in 200+ Indian cities with researched fee ranges and no paid placement.

डेटा · जुलै 2026 SehatCheck

तेच आकडे, पाश्चात्त्य पट्ट्यांऐवजी एशियन-इंडियन कटऑफनुसार वाचलेले.

डेटा · जुलै 2026 DietPlanIndia

स्वतःची बेरीज स्वतः करणारी दिवसागणिक योजना — ती आकडेमोड तुम्हाला करावी लागत नाही.

डेटा · जुलै 2026 ThaliFacts

भारतीय पदार्थ प्रति रोटी आणि प्रति वाटी मोजलेले, अनामिक 100 ग्रॅमनुसार नाही.

डेटा · जुलै 2026 RunIndia

तुम्ही खरोखर टिकवू शकाल अशा फिनिश टाइममागचे पेसचे गणित.

डेटा · जुलै 2026 FuelFacts

तेच पदार्थ, आत जाताना मोजलेले — त्यांपैकी 1,799, थेट USDA तक्त्यांमधून.

डेटा · जुलै 2026 amit.marketing

हे कोण बनवते, आणि त्यांवरील प्रत्येक आकड्याला स्रोत व तारीख का दिलेली असते.

द स्टुडिओ

या कुटुंबातील सर्व 10 साइट्स पाहा, प्रत्येक साइट कशाचे उत्तर देते यासह

प्रकाशक

Amit Sharma

ऑकलंडमधील रिअल इस्टेट एजंट आणि मार्केटर. संदर्भासह मोफत डेटा टूल्स बनवतात.

हे काम फॉलो करा