Welcome to the yoga pose library - 209 asanas and variations, each with Sanskrit name, step-by-step instructions, benefits, modifications, and safety cautions, reviewed for anatomical accuracy. Browse by family, or start with the foundation poses every practice is built on.
Standing Poses
- Mountain Pose - Tāḍāsana
- Chair Pose - Utkaṭāsana
- Right Triangle Pose - Trikoṇāsana (right side)
- Warrior Pose with Right Leg Bent - Vīrabhadrāsana I (right leg bent)
- Mountain Pose with Upward Stretch - Tāḍāsana (arms raised)
- Extended Right Side Angle Pose - Utthita Pārśvakoṇāsana (right side)
- Horse Face Pose (Right) - Vātāyanāsana (right side) (advanced)
- Warrior Pose on Half-Bent Left Leg - Vīrabhadrāsana I (half-bent left leg)
- Warrior Pose with Left Leg Forward, Right Leg Straight - Vīrabhadrāsana II (left leg forward)
- Bikram Triangle Pose (Right) - Trikoṇāsana (Bikram, right side)
- Chair Pose on Toes - Utkaṭāsana (on toes) (intermediate)
- Chair Pose on Toes with Knees Together - Utkaṭāsana (on toes, knees together) (intermediate)
- Chair Pose with Straight Arms Forward - Utkaṭāsana (arms forward)
- Extended Arms and Legs Pose - Utthita Hastapādāsana
- Garland Pose - Mālāsana
- Right Bend - Pārśvāsana (right side)
- Right Waist Rotation Pose - Kaṭicakrāsana (right rotation)
- Two Arm Left Bend - Pārśvāsana (two arms, left bend)
- Wrist Grab Left Bend - Pārśvāsana (wrist grab, left bend)
Balancing Poses
- Eagle Pose (Right) - Garuḍāsana (right side) (intermediate)
- Warrior Pose on Left Foot - Vīrabhadrāsana III (left support) (intermediate)
- Lord of the Dance Pose (Right) - Naṭarājāsana (right side) (advanced)
- Standing Lord of Dance Pose with Right Foot Near the Head - Naṭarājāsana (right foot near head) (advanced)
- Tree Pose on Right Foot - Vṛkṣāsana (right support)
- Tree Pose with Hands in Namaste Extended Forward (Right Support) - Vṛkṣāsana (namaste forward, right support) (intermediate)
- Tree Pose with Right Foot in Front of Thigh - Vṛkṣāsana (right foot in front of thigh)
- Advanced Extended Right Hand to Big Toe Pose - Utthita Hasta Pādāṅguṣṭhāsana (right, advanced) (advanced)
- Dancing Shiva Pose with Right Foot on Left Knee - Naṭarājāsana (right foot on left knee) (intermediate)
- Extended Right Hand to Big Toe Pose - Utthita Hasta Pādāṅguṣṭhāsana (right side) (intermediate)
- Half Moon Pose - Ardha Candrāsana (intermediate)
- Half Moon Pose (Right) - Ardha Candrāsana (right side) (intermediate)
- Half Moon Pose with Stretch - Ardha Candrāsana (with stretch) (intermediate)
- Left Toestand - Pādāṅguṣṭhāsana (left foot, standing) (advanced)
Seated Poses
- Bound Angle Pose - Baddha Koṇāsana
- Half Boat Pose - Ardha Nāvāsana (intermediate)
- High Boat Pose - Pūrṇa Nāvāsana (intermediate)
- Tortoise Pose - Kūrmāsana (advanced)
- Lotus Pose - Padmāsana (intermediate)
- Easy Pose - Sukhāsana
- Buddhist Stupa Pose - Stūpāsana
- Cow Face Pose (Right Leg and Left Arm Up) - Gomukhāsana (right leg, left arm up) (intermediate)
- Cow Face Pose with Right Hand Up Grab - Gomukhāsana (right hand up, clasp) (intermediate)
- Easy Boat Pose - Nāvāsana (easy variation)
- Easy Staff Pose - Daṇḍāsana (easy variation)
- Half Lotus Pose with Left Leg Up - Ardha Padmāsana (left leg up) (intermediate)
- Low Boat Pose - Ardha Nāvāsana (intermediate)
- Monkey King Pose with Rotation to Right Leg, Hands Up - Hanumanāsana (rotation to right, hands up) (advanced)
- Perfect Pose - Siddhāsana
- Seated Pose with Legs Wide Apart, Back Straight - Upaviṣṭha Koṇāsana (back straight)
- Staff Pose with Left Leg Up - Daṇḍāsana (left leg up)
- Upward Facing Intense Stretch - Ūrdhva Mukha Paścimottānāsana (intermediate)
Forward Bends
- Standing Forward Bend - Uttānāsana
- Seated Forward Bend - Paścimottānāsana
- Wide-Angle Seated Forward Bend - Upaviṣṭa Koṇāsana (intermediate)
- Both Big Toes Pose - Pādāṅguṣṭhāsana
- Intense Side Stretch to Right Leg - Pārśvottānāsana (right side) (intermediate)
- Pigeon Pose with Head Down on Left Foot - Eka Pāda Rājākapotāsana (left, head down) (intermediate)
- Right Half Bound Lotus Intense Stretch Pose - Ardha Baddha Padmottānāsana (right side) (advanced)
- Wide-Legged Forward Bend with Hands Lock - Prasārita Pādottānāsana (hands locked) (intermediate)
- Bend to Right Leg - Jānuśīrṣāsana (right leg)
- Easy Forward Bend Pose with Legs Half Bent - Uttānāsana (legs half bent)
- Forward Bend with Hands Against Back - Uttānāsana (hands on back)
- Forward Stretch Pose with Left Leg Up - Uttānāsana (left leg up) (intermediate)
- Hare Pose with Thighs Forward and Arms Alongside Legs - Śaśāṅkāsana (thighs forward, arms alongside legs)
- Head Down Hero Pose - Adho Mukha Vīrāsana
- Intense Arm Left Stretch Pose - Pārśvottānāsana (left, arms extended) (intermediate)
- Intense Right Stretch Pose - Pārśvottānāsana (right side) (intermediate)
- Intense Right Stretch Pose with Hands Behind Back in Namaste - Pārśvottānāsana (right side, hands in namaste) (intermediate)
- Standing Bend to Left Leg - Pādahastāsana (bend to left leg)
- Standing Forward Bend with Hands on the Floor - Uttānāsana (hands on floor)
- Standing Half Forward Bend - Ardha Uttānāsana
- Standing Half Forward Bend with Blocks - Ardha Uttānāsana (with blocks)
- Wide Legged Forward Bend - Prasārita Pādottānāsana
Twists
- Revolved Side Angle Pose with Rotation to Right Leg - Parivrtta Pārśvakoṇāsana (right leg) (intermediate)
- Revolved Triangle Pose with Right Arm Behind Left Foot - Parivrtta Trikoṇāsana (right arm to left foot) (intermediate)
- Right Twist with Right Leg Bent - Ardha Matsyendrāsana (right side) (intermediate)
- Rotation Pose with Legs to the Right - Jāṭhara Parivartanāsana (right side)
- Sage Twist (Right) - Bharadvājāsana (right side) (intermediate)
- Rotated Warrior Pose on Left Foot - Parivrtta Vīrabhadrāsana (left support) (intermediate)
- Bend to Right Leg with Rotation - Parivrtta Jānuśīrṣāsana (right leg) (intermediate)
- Sitting Left Twist - Ardha Matsyendrāsana (left side)
Backbends
- Bridge Pose - Setu Bandha Sarvāṅgāsana
- Upward-Facing Dog Pose - Ūrdhva Mukha Śvānāsana
- Bow Pose - Dhanurāsana (intermediate)
- Cobra Pose - Bhujaṅgāsana
- Upward Bow Pose - Ūrdhva Dhanurāsana (advanced)
- Camel Pose with Palms Set Against Feet - Uṣṭrāsana (palms on feet) (intermediate)
- Half Cobra Pose - Ardha Bhujaṅgāsana
- Upward Plank Pose - Pūrvottānāsana (intermediate)
- Easy Bow Pose - Dhanurāsana (easy variation)
- Pigeon Pose - Eka Pāda Rājākapotāsana (intermediate)
- Pigeon Pose on Left Foot, Head Up - Eka Pāda Rājākapotāsana (left, head up) (intermediate)
- Bridge Pose on Elbows - Setu Bandha Sarvāṅgāsana (on elbows)
- Bridge Pose on Elbows with Head Hanging - Setu Bandha Sarvāṅgāsana (elbows, head hanging) (intermediate)
- Dove Pose from Diamond Pose - Kapotāsana (from Vajrāsana) (advanced)
- Easy Camel Pose with Palms Against Back - Uṣṭrāsana (palms against back)
- Fish Out of Hero Pose - Matsyāsana (from Vīrāsana) (intermediate)
- Fish Pose in Lotus Pose - Padma Matsyāsana (advanced)
- Fish Pose with Straight Legs - Matsyāsana (straight legs)
- Fish Pose with Straight Legs Up - Matsyāsana (legs raised) (intermediate)
- Half Wheel Pose - Ardha Cakrāsana
- One Leg Bridge Pose (Left) - Setu Bandhāsana (one leg, left) (intermediate)
- Pigeon Pose with One Hand Left Leg Grab - Kapotāsana (one hand, left leg grab) (intermediate)
- Upward Bow Pose with Straight Legs - Ūrdhva Dhanurāsana (straight legs) (advanced)
- Upward Easy Bow Pose - Ūrdhva Dhanurāsana (easy variation) (intermediate)
- Upward Table Pose - Catūpādāsana
Arm Balances
- Plank Pose - Phalakāsana
- Crane Pose - Bakāsana (intermediate)
- Four-Limbed Staff Pose - Catvāri Daṇḍāsana (intermediate)
- Crane Pose with Both Legs Up - Bakāsana (both legs extended up) (advanced)
- Crane Pose with Half-Bent Legs Up - Bakāsana (half-bent legs up) (advanced)
- Crane Pose with Head on the Mat - Bakāsana (head on mat) (advanced)
- Easy Crow Pose - Bakāsana (easy variation) (intermediate)
- Eight Angle Pose - Aṣṭavakrāsana (advanced)
- Half Side Plank Pose on Right Hand - Vasiṣṭhāsana (half, right hand)
- Half Side Plank Pose on Right Hand with Legs Crossed - Vasiṣṭhāsana (half, right hand, legs crossed) (intermediate)
- One Arm Advanced Left Bend - Vasiṣṭhāsana (one arm, advanced left bend) (advanced)
- One Arm Right Bend - Vasiṣṭhāsana (one arm, right bend) (intermediate)
- Roller Pose - Lolāsana (advanced)
- Scale Pose in Lotus Variation - Tolāsana (Lotus variation) (advanced)
- Side Plank Pose on Right Hand with Legs Together - Vasiṣṭhāsana (right hand, legs together) (intermediate)
- Side Plank Pose with Left Leg Up - Vasiṣṭhāsana (left leg up) (intermediate)
- Side Plank Pose with Right Hand Grab - Vasiṣṭhāsana (right hand grab) (intermediate)
- Simple Peacock Pose - Mayūrāsana (simple variation) (intermediate)
Inversions
- Downward-Facing Dog Pose - Adho Mukha Śvānāsana
- Ear Pressure Pose - Karṇapīḍāsana (intermediate)
- Downward-Facing Dog Pose with Right Leg Up - Adho Mukha Śvānāsana (right leg raised) (intermediate)
- Easy Plow Pose - Halāsana (easy variation)
- Plow Pose - Halāsana (intermediate)
- Feathered Peacock Pose - Pīñcha Mayūrāsana (advanced)
- Headstand Preparation Pose I - Śīrṣāsana Pūrva-abhyāsa I
- Supported Headstand - Sālamba Śīrṣāsana (intermediate)
- Easy Supported Shoulderstand - Sālamba Sarvāṅgāsana (easy variation)
- Easy Supported Shoulderstand with Tilted Legs - Sālamba Sarvāṅgāsana (tilted legs)
- Great Plow Pose - Mahā Halāsana (advanced)
- Headstand Preparation Pose II - Śīrṣāsana Siddhi II (intermediate)
- Lotus in Shoulderstand (Advanced) - Ūrdhva Padmāsana (in Sarvāṅgāsana, advanced) (advanced)
- Plow Pose with Hands Under Head - Halāsana (hands under head) (intermediate)
- Supported Headstand with Feet Together - Sālamba Śīrṣāsana (feet together) (intermediate)
- Supported Headstand with Legs Parallel to Floor - Sālamba Śīrṣāsana (legs parallel to floor) (advanced)
- Supported Plow Pose - Sālamba Halāsana
- Supported Shoulderstand - Sālamba Sarvāṅgāsana (intermediate)
- Supported Shoulderstand with Right Leg Behind Head - Sālamba Sarvāṅgāsana (right leg behind head) (advanced)
- Unsupported Shoulderstand - Nirālamba Sarvāṅgāsana (advanced)
- Unsupported Shoulderstand with Hands Behind Back - Nirālamba Sarvāṅgāsana (hands behind back) (advanced)
- Upward Lotus Pose - Ūrdhva Padmāsana (advanced)
Kneeling Poses
- Cat Pose - Mārjārāsana
- Table Pose - Catuspadāsana
- Hare Pose - Śaśāṅkāsana
- Cow Pose - Bitilāsana
- Diamond Pose - Vajrāsana
- Hero Pose with Hands on Thighs - Vīrāsana (hands on thighs)
- Lion Pose - Siṃhāsana
- Low Lunge with Upward Stretch (Right Leg Forward) - Añjaneyāsana (right leg forward)
- Greeting Pose - Añjalāsana
- Hero Pose with Upper Right Hand Grab - Vīrāsana (upper right hand grab) (intermediate)
- Low Lunge with Left Leg Forward - Añjaneyāsana (left leg forward)
Prone Poses
- Knees, Chest and Chin Pose - Aṣṭāṅga Namaskāra
- Crocodile Pose - Makarāsana
- Locust Pose with Left Leg Up - Śalabhāsana (left leg raised)
- Reverse Corpse Pose - Adho Mukha Śavāsana
- Locust Pose - Śalabhāsana
- Right Turn Crocodile Pose - Nakarasana (right rotation)
Supine Poses
- Corpse Pose - Śavāsana
- Knee Press Both Legs - Apānāsana (both legs)
- Lying Diamond Pose - Supta Vajrāsana
- Lying Hero Pose - Supta Vīrāsana (intermediate)
- Right Leg Wind Freeing Pose - Pavanamuktāsana (right leg)
- Spinal Bend Pose with Legs to the Right - Jathara Parivartanāsana (spinal bend, legs right)
- Upward Extended Feet Pose - Ūrdhva Prasārita Pādāsana
- Upward Extended Feet Pose with Support - Ūrdhva Prasārita Pādāsana (with support)
Restorative Poses
- Child's Pose - Bālāsana
- Reclining Bound Angle Pose - Supta Baddha Koṇāsana
