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Yoga Poses

Yoga asanas index

This page has most (all) of the most used Yoga poses listed. Every item in the list (will) link to a detailed description on the asana: how-to for a particular Yoga pose with photos, advantages and contraindications of an asana, even video demonstrations.

Yoga asanas Sanskrit names

In principle in most of the Yoga centers asanas Sanskrit names are not used. Instead some English equivalents are developed - often connected to direct translation from Sanskrit. Moreover, most of the Yoga classes go with demonstrations by a teacher, so, you don't even have to speak local language (if you on a trip - don't be afraid to try local Yoga centers). But additional knowledge may help, so... This page is here for you in case you would like to learn more.

Yoga pose name pronunciation

Sanskrit has many more letters than Latin alphabet. Hence representation in Latin letters is only approximate (and differs from teacher to teacher)... But once you know one of the ways to pronounce an asana name, you will be able to recognize it when attending a Yoga session with another center/teacher.

Structure of this page

As it takes some time to post materials for all the Yoga poses - I divide the list below to 3 parts:
  • Yoga asanas with quite complete description (text, photos and often videos) - these are linked to pages with details
  • Yoga asanas with only picture(s) at the moment - these are linked to pages with details too
  • The rest of the asanas - not linked yet
  • If you see a problem of any kind (from a typo to incomplete description, etc. - please don't hesitate to contact me (click here) - you are always welcome to participate and help to make this project better and more useful for the benefit of all!)

    Asanas with text, photo, video description ready

    Standing Yoga asanas

  • Utthita Trikonasana: triangle pose. Trikona - triangle (tri - three, kona - angle). Utthita Trikonasana - extended stretched triangle pose.
  • Parivritta Trikonasana: triangle pose. Trikona - triangle (tri - three, kona - angle). Parivritta Trikonasana - revolved, turned round triangle pose.
  • Vrkshasana: tree pose. Vrksha - tree.
  • Virabhadrasana 1: hero or warrior pose. There are many variations for Virabhadrasana - all are very different poses (three main ones usually called in English "warrior one/two/three poses").
  • Virabhadrasana 2: hero or warrior pose. There are many variations for Virabhadrasana - all are very different poses (three main ones usually called in English "warrior one/two/three poses").
  • Utthita Parsvakonasana or 'Extended Side Angle Pose' Yoga asana
  • Parshvottanasana or Intense Side Stretch Pose Yoga asana

    Stretching Yoga poses

  • Adho Mukha Shvanasana: downward facing dog. Adho Mukha - face down, shvana - dog.
  • Parighasana or Gate Pose Yoga asana
  • Parshvottanasana or Intense Side Stretch Pose Yoga asana

    Backward bends Yoga poses

  • Bhujangasana: cobra pose. Bhujanga - serpent.
  • Ushtrasana or Camel Pose Yoga asana
  • Salabhasana or Locust Pose Yoga asana
  • Dhanurasana (Bow Pose) and Parshva Dhanurasana (Side Bow Pose) Yoga asana

    Forward bends Yoga poses

  • Paschimotanasana (Urgasana, Brahmacharyasana): sitting forward bend. Intense stretch for the back of the whole body, head to heels.

    Balancing Yoga poses

  • Ardha Navasana: half boat pose. Ardha - half, nava - boat.
  • Ardha Chandrasana or Half Moon Pose Yoga asana
  • Virabhadrasana III or 'Warrior III Pose' Yoga asana
  • Garudasana or Eagle Pose Yoga asana

    Sitting Yoga asanas (for meditation and pranayama)

  • Vajrasana: the Thunderbolt or Zen pose. (Vajra means Thunderbolt)

    Inverted (Advanced) Yoga poses

  • Salamba Shirshasana: headstand with support. Salamba - with support, Shirsha - head. With multiple variations.
  • Salamba Sarvangasana: shoulderstand with support. Salamba - with support, Sarvanga - whole body. With multiple variations.

    Twisting Yoga poses

  • Ardha Matsyenndrasana: lateral sitting back twist. Ardha - half, Matsyendra - Lord of the fishes (and the first Yoga student :-) )
  • Parivrtta Parsvakonasana or 'Revolved Side Angle Pose' Yoga asana
  • Garudasana or Eagle Pose Yoga asana

    Relaxation Yoga poses

    Asanas with description to be added soon

    Standing Yoga asanas

  • Tadasana (Samasthiti): mountain pose. Tada - a mountain (Sama - upright, straight; Sthiti - standing still).
  • Utthita Hasta Padangushthasana: extended hand to big toe pose. Utthita - extended, Hasta - hand, Padangushtha - the big toe.
  • Prasarita Padottanasana: spread legs intense stretch. Prasarita - expanded, spread; pada - foot.

    Stretching Yoga poses

  • Vatayanasana: horse pose. Vatayana - horse.
  • Gomukhasana: cow pose. Mukha - face, Gomukha - cow-like face.
  • Supta Virasana: lying down (hero) pose. Supta - lying down, Vira - hero.
  • Paryankasana: bed pose. Paryanka - bed.
  • Baddha Konasana: baterfly, knees to the floor pose. Baddha - restrained, Kona - angle.
  • Parivritta Janu Shirshasana: turned round head to knee forward sitting bend pose. Parivritta - turned round, Janu - knee, Shirsha - head.
  • Upavishtha Konasana: legs spread forward sitting bend pose. Upavishtha - seated, Kona - angle.
  • Purvottanasana: front body intense stretch pose, inclined plane. Purva - front of the whole body, Uttana - stretch.
  • Jathara Parivartanasana: turning to the side stretching. Jathara - stomach, Parivartana - turning around.
  • Supta Padangushthasana: hand to toe lying down stretch. Supta - lying down, Pada - foot, Angushtha - the big toe.
  • Anantasana: Ananta (Vishnu) pose.
  • Uttana Padasana: stretching lying on the back. Uttana - stretched, lying down; Pada - leg.
  • Hanumanasana: Hanuman asana. Legs spread lateral stretch (split).
  • Samakonasana: legs spread side stretch.

    Backward bends Yoga poses

  • Makarasana: crocodile pose. Salabhasana variation.
  • Urdhva Mukha Shvanasana: up-facing dog. Urdhva Mukha - mouth upwards, shvana - dog.
  • Bhekasana (Mandukasana): frog pose. Bheka - frog.
  • Matsyasana: fish pose. Matsya - fish.
  • Setu Bandhasana: bridge construction pose (in a way - an advanced Matsyasana). Setu - bridge, Setu Bandha - bridge construction.
  • Urdhva Dhanurasana: upward bow. Urdhva - upwards; Dhanu - bow. With variations (Eka Pada Urdhva Dhanurasana, etc.)

    Forward bends Yoga poses

  • Padangushthasana: forwards bend hands to the big toes pose. Pada - foot, angushtha - the big toe.
  • Padahastasana: forward bend hands under feet pose. Pada - foot, hasta - hand.
  • Uttanasana: standing forward bend intense stretch asana. Ut - indicates intensity, tan - stretch, extend.
  • Urdhva Prasarita Ekapadasana: standing forward bend with one leg up and extended behind.
  • Ardha Baddha Padmottanasana: half lotus forward bend stretch. Ardha - half, Baddha - caught, Padma - lotus, uttana - intense stretch.
  • Maha Mudra. Maha - great, noble; mudra - shutting, closing.
  • Janu Shirshasana: head to knee forward sitting bend pose. Janu - knee, Shirsha - head.
  • Ardha Baddha Padma Paschimotanasana: half lotus forward sitting bend pose. Ardha - half, Baddha - caught, restrained, Padma - lotus.
  • Malasana: garland asana.

    Balancing Yoga poses

  • Urdhva Mukha Paschimotanasana: balancing, face up, forward bend. Urdhva - upward, Mukha - face.
  • Ubhaya Padangushthasana: balancing hands to toes pose. Ubhaya - both, Padangushtha - big toe.
  • Ashtavakrasana: sage Ashtavarka asana. Arms balancing, legs to to the side asana.
  • Eka Hasta Bhujasana: balancing on arms pose (one leg forward, one - behind the arm). Eka - one; Hasta - hand; Bhuja - arm. Dwi Hasta Bhujasana: Dwi - two/both. THis asana is with both legs behind arms.
  • Bhujapidasana: legs behind and around arms, arms balancing asana. Bhuja - arm/shoulder; Pida - pressure.
  • Mayurasana: peacock asana. With multimple variations (Padma Mayurasana, etc.)
  • Pincha Mayurasana: it is in a way is the next level for Scorpion pose. Pincha - chin/feather; Mayura - peacock.
  • Adho Mukha Vrkshasana: full arms balance pose. Adho Mukha - having face downwards; Vrksha - tree.
  • Vasishthasana - sage Vasishtha pose. One leg, one arm side balansing asana. With variations (Kasyapasana, etc.)
  • Bakasana - crane pose, on arms balancing asana. Baka - crane. With multiple variations.
  • Dwi Pada Koundinyasana: sage Koundinya asana. Dwi Pada - both feet. Arm balancing both legs straight to the side asana. With multiple variations (Eka Pada Koundinyasana, etc.)
  • Vrshchikasana: scorpion. Vrshchika - scorpion. With variations.
  • Natarajasana: Lord of the Dance (Shiva) pose. With variations.

    Sitting Yoga asanas (for meditation and pranayama)

  • Siddhasana: sage pose. Siddha - semi-divine.
  • Virasana: hero pose. Vira - hero.
  • Padmasana: lotus pose. Padma - lotus.

    Inverted (Advanced) Yoga poses

  • Halasana: plough pose. Hala - plough. With multiple variations.
  • Karnapidasana: knees to ears inverted pose. Karna - ear, Pida - pressure.
  • Supta Konasana: variation of Halasana with legs spread.
  • Setu Bandha Sarvangasana (Uttana Mayurasana): bridge pose. Setu - bridge, Setu Bandha - bridge construction.

    Twisting Yoga poses

  • Marichyasana: sitting lateral twist.
  • Parivritta Paschimottanasana: forward bend with twist. Parivritta - turned around.
  • Jathara Parivartanasana: side twist lying down stretch. Jathara - stomach, Parivartana - turning around.
  • Bharadvajasana: Bharadvaja asana. Sitting twist.
  • Marichyasana: one of the sitting lateral twisting postures. With variations.
  • Pasasana: squatting twisting pose.
  • Paripurna Matsyendrasana: complete lateral sitting back twist. Paripurna - somplete.

    Relaxation Yoga poses

  • Shavasana (Mrtasana): corps pose.
  • Child pose.




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