Asana practice is one of the eight limbs of classical Yoga, which states that poses should be steady and comfortable, firm yet relaxed, helping a practitioner to become more aware of their body, mind, and environment.

The 12 basic poses or asanas are much more than just stretching. They open the energy channels, chakras and psychic centers of the body while increasing flexibility of the spine, strengthening bones and stimulating the circulatory and immune systems. Along with proper breathing or pranayama, asanas also calm the mind and reduce stress. With regular practice one can ensure overall physical and mental health and the possible prevention of diseases such as diabetes, hypertension and arthritis. In time, performing the poses slowly and consciously becomes a mental exercise in concentration and meditation.

Headstand
(Sirshasana)

Shoulderstand
(Sarvangasana)

Plough
(Halasana)

Fish
(Matsyasana)

Sitting Forward Bend
(Paschimothanasana)

Cobra
(Bhujangasana)

Locust
(Shalabhasana)

Bow
(Dhanurasana)

Spinal Twist
(Ardha Matsyendrasana)

Lady doing Pada Hasthasana posture

Standing
Forward Bend
(Pada Hasthasana)

Crow
(kakasana)

Corpse
(Shavasana)

Frequently Asked Questions

Have questions about the 12 Basic Asanas? Find answers to common questions about these classical Yoga postures, their benefits and how to practise them safely.

The 12 Basic Asanas are a sequence of classical Yoga postures taught in the Sivananda tradition. Together, they promote flexibility, strength, healthy circulation, improved posture and mental focus while preparing the body for meditation.

The sequence is carefully designed so that each posture complements the next, balancing the effects on the body and mind while maximising the overall benefits of the practice.

Yes. The sequence can be adapted for beginners, and each posture can be modified according to individual ability and flexibility.

Regular practice, even a few times each week, can help improve strength, flexibility, balance and overall wellbeing. Consistency is more important than duration.

No. While practising the complete sequence offers the greatest benefits, you can begin with a shorter practice and gradually work towards the full sequence.

The 12 Basic Asanas help improve spinal flexibility, strengthen muscles and joints, stimulate circulation, support the immune system, reduce stress and prepare the mind for meditation.

You can learn the 12 Basic Asanas through Sivananda Yoga Camp Canada’s retreats, beginner programmes, daily Yoga classes and Yoga Teacher Training Courses.

Yes. The 12 Basic Asanas can be adapted for people of different ages and fitness levels. Beginners and experienced practitioners alike can modify the postures according to their individual needs and practise safely under proper guidance.