Yoga Asanas
Yoga Asanas — Move Better, Breathe Better, Live Better
Yoga asanas are physical postures practiced with awareness, controlled movement and steady breathing. A regular yoga practice can support flexibility, balance, strength, mobility, body awareness and a calmer daily routine.
At GOSTHO Yoga & Wellness, we are building a structured yoga library where each asana is explained simply and practically. You will be able to learn how to enter a posture, how to breathe, how long to practise, its potential benefits, common mistakes and important precautions.
Whether you are beginning yoga or already practising regularly, the aim is simple: practise safely, understand your body and progress gradually.
Explore Yoga Asanas by Category
Standing & Foundation Asanas
Standing poses help develop posture, body awareness, leg strength and stability. These are often useful as foundational movements for beginners.
Tadasana, Utkatasana, Virabhadrasana.
Forward Bending Asanas
Forward bends generally involve folding the upper body toward the legs. They can help develop flexibility through the back body, hips and legs when practised comfortably.
Uttanasana, Paschimottanasana, Janu Sirsasana.
Backward Bending Asanas
Backward bends involve controlled spinal extension and opening through the front of the body. They should be practised gradually without forcing the lower back.
Bhujangasana, Ustrasana, Dhanurasana.
Side Bending Asanas
Side bends work through the lateral sides of the body and may help improve side-body mobility, coordination and awareness.
lateral standing stretches and selected side-bending postures.
Twisting Asanas
Twisting poses involve controlled rotation through the torso and spine. Good alignment and relaxed breathing are especially important.
Vakrasana, Ardha Matsyendrasana, Bharadvajasana.
Balancing Asanas
Balancing poses challenge stability, concentration and coordination. Beginners can practise near a wall or use support when necessary.
Vrikshasana, Garudasana, Virabhadrasana
Inversion Asanas
Inversions place the body in positions where the head may be below the heart or the legs are elevated. Many inversions require experience, preparation and greater caution.
Sarvangasana, Sirsasana, Halasana.
Restorative & Relaxation Asanas
These poses focus more on relaxation, recovery, gentle mobility and calming the body after practice.
Balasana, Makarasana, Shavasana
How to Practise Yoga Asanas
Yoga is not about forcing the body into a perfect-looking shape. The posture should be approached gradually and with control.
For most practices:
- Use a stable yoga mat or non-slip surface.
- Wear comfortable clothing that allows free movement.
- Avoid forcing a joint or stretching into sharp pain.
- Move slowly into and out of each posture.
- Keep breathing unless a particular technique specifically instructs otherwise.
- Start with shorter holds and increase gradually.
- Rest whenever the body needs it.
Breathing During Yoga
Breathing is an important part of yoga practice.
In general, try to maintain slow, comfortable and controlled breathing rather than holding the breath unnecessarily.
Different asanas may use different breathing patterns. Therefore, every individual asana page on GOSTHO Yoga will include a separate Breathing Guide, such as:
- When to inhale
- When to exhale
- Whether to breathe normally while holding the pose
What You Will Find on Every Asana Page
How to Do
Step-by-step instructions for entering, holding and leaving the posture.
Breathing
Clear guidance on inhale, exhale and normal breathing.
Duration
Suggested practice time, repetitions or number of breaths.
Benefits
Potential physical and wellness benefits explained without exaggerated medical claims.
Precautions
Situations where the pose may need modification or may not be suitable.
Beginner Tips
Simple modifications and support options.
Common Mistakes
Typical alignment or practice mistakes to avoid.
Special Notes
Anything particularly important about that asana
Who Should Be Extra Careful?
Not every yoga posture is suitable for every person.
Extra care may be needed if you have:
- a recent injury or surgery
- significant back, neck, knee or joint problems
- uncontrolled high blood pressure or certain heart conditions
- dizziness or balance problems
- pregnancy, depending on the posture
- any medical condition that limits physical activity
If you have a health condition or are unsure whether a posture is appropriate for you, consider guidance from a qualified healthcare professional or experienced yoga instructor.
Beginner Yoga Practice
If you are new to yoga, start with simple postures and short sessions.
A beginner routine may include:
Tadasana → Vrikshasana → Vajrasana → Bhujangasana → Balasana → Pavanamuktasana → Shavasana
There is no need to perform advanced postures quickly. Consistency, comfortable breathing and safe technique are more important than depth or flexibility.
Learn Yoga Step by Step with GOSTHO
Our goal is to create a practical yoga library where you can explore different postures category by category and learn them at your own pace.
Start with the basic poses, understand the movement, follow the breathing instructions and gradually progress to more challenging asanas.
Practice Better • Breathe Better • Live Better