Asana, the third limb of yoga, refers to any physical posture practiced in a session. Although the Sanskrit word literally means "seat," it has come to describe the wide range of poses used today. Foundational standing poses build the body's structural base. Tadasana (Mountain Pose) teaches alignment and body awareness from which all standing poses arise. Vrksasana (Tree Pose) develops balance by rooting through one foot while the other rests along the inner thigh or calf. The three Warriors — Virabhadrasana I, II, and III — strengthen the legs and hips through lunge-shaped stances, with Warrior III adding a challenging balancing element as the body forms a horizontal T-shape.
A wide variety of poses target different parts of the body and different energetic intentions. Trikonasana (Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle) stretch the hamstrings, hips, and side body while strengthening the legs. Ardha Chandrasana (Half Moon) balances on one leg and one hand, opening the hips and challenging coordination. Chair Pose (Utkatasana) builds strength through the quads and glutes, and Eagle Pose (Garudasana) intertwines the limbs to stretch the shoulders and outer hips. Backbends such as Bhujangasana (Cobra), Urdhva Mukha Svanasana (Upward-Facing Dog), Ustrasana (Camel), Setu Bandhasana (Bridge), Salabhasana (Locust), and Matsyasana (Fish) open the chest and front body, strengthen the spine, and energize the back and neck.
Forward folds and restorative shapes provide the counterbalance to these opening and strengthening poses. Balasana (Child's Pose) gently stretches the hips and back while calming the mind, and Paschimottanasana (Seated Forward Fold) lengthens the entire posterior chain. Cat-Cow (Marjaryasana-Bitilasana) mobilizes the spine through alternating rounds and arches. Core-strengthening poses like Phalakasana (Plank), Chaturanga Dandasana (Four-Limbed Staff), and Navasana (Boat) develop essential stability, while Bakasana (Crow) introduces arm balance through concentrated strength and courage. Deep hip openers such as Eka Pada Rajakapotasana (Pigeon) and Ananda Balasana (Happy Baby) release stored tension. The practice often culminates with inversions like Sirsasana (Headstand, the "king of asanas") and Sarvangasana (Shoulderstand, the "queen of asanas"), followed by Savasana (Corpse Pose), the final resting position in which the body and mind absorb the benefits of the entire practice.