Bharadvajasana I (Bharadvaja's Twist)

This gentle twist is a tonic for the spine and the abdominal organs.

Upavistha Konasana (Wide-Angle Seated Forward Bend)

A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

Gomukhasana (Cow Face Pose)

Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.

Padangusthasana (Big Toe Pose)

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Agnistambhasana (Fire Log Pose)

Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

This twist energizes the spine and stimulates the digestive fire.

Garudasana (Eagle Pose)

You need strength, flexibility, and endurance, and unwavering concentration.

Krounchasana (Heron Pose)

Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.

Utthita Parsvakonasana (Extended Side Angle Pose)

Stretch along the top side of the body, from the back heel through the raised arm.

Simhasana (Lion Pose)

In this seated pose, you can kneel on a folded blanket to pad the knees, shins, ankles, and the tops of the feet.

Malasana (Garland Pose)

This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.

Marichyasana III (Marichi's Pose)

Marichi's Pose is sometimes called the Sage's Pose.

Ardha Chandrasana (Half Moon Pose)

Highly effective strengthener for the legs and ankles.

Pasasana (Noose Pose)

In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."

High Lunge, Variation

This variation of High Lunge is also a great preparation for the full version of Virabhadrasana I Pose (Warrior I Pose).

Parivrtta Janu Sirsasana (Revolved Head-toKnee Pose)

There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.

Natarajasana (Lord of the Dance Pose)

Nataraja is another name for Shiva. His dance symbolizes cosmic energy.

Tadasana (Mountain Pose)

Practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture.

Baddha Konasana (Bound Angle Pose)

Bound Angle Pose is an excellent groin and hip-opener.

Utkatasana (Chair Pose) Sukhasana (Easy Pose)

Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging. Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Paripurna Navasana (Full Boat Pose)

Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.

Adho Mukha Svanasana (Downward-Facing Dog)

One of the most widely recognized yoga poses... an allover, rejuvenating stretch.

Janu Sirsasana (Head-to-Knee Forward Bend)

A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)

Maintaining solid grounding through the standing foot helps keep you steady.

Virasana (Hero Pose)

Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.

Utthita Trikonasana (Extended Triangle Pose)

Triangle Pose is the quintessential standing pose in many styles of yoga.

Padmasana (Lotus Pose)

The ultimate yoga pose, Padmasana requires open hips and consistent practice.

Parighasana (Gate Pose)

The torso is curved to the side over the straightened leg.

Hanumanasana (Monkey Pose)

Hanuman, is a figure in Hindu mythology. The word

High Lunge
There's no agreed-upon Sanskrit name for this pose, though some schools of yoga call it the Ashva Sanchalanasana, or Horse Rider's Pose.

"Hanuman" literally means "having large jaws."

Marichyasana I (Pose Dedicated to the Sage Marichi, I)

Marichi is the Vedic Adam, and the "father" of humanity.

Parsvottanasana (Intense Side Stretch Pose)

This beginner variation is done with the hands on the floor.

Dandasana (Staff Pose)

It might look easy, but there's more to Staff Pose than meets the eye.

Anjaneyasana (Low Lunge)

This lunge variation stretches the thighs and groins and opens the chest.

page 1 | 2
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
One of three revolved variations of standing poses.

Parivrtta Trikonasana (Revolved Triangle Pose)

Usually a counterpose to Trikonasana. Also a preparation for seated forward bends and twists.

Prasarita Padottanasana (Wide-Legged Forward Bend) Urdhva Prasarita Eka Padasana (Standing Split)
When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg. The pose as described here is technically known as Prasarita Padottanasana I.

Ardha Uttanasana (Standing Half Forward Bend) Urdhva Hastasana (Upward Salute)
Urdhva Hastasana literally translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree). Half Intense Stretch Pose is commonly known as Half Standing Forward Bend Pose

Vrksasana (Tree Pose)

Vrksasana clarifies just how challenging it can be to stand on one leg.

Virabhadrasana II (Warrior II Pose)

Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.

Virabhadrasana III (Warrior III Pose)

Customarily entered from Virabhadrasana I. Here we'll move into the pose from a high lunge position.

Pincha Mayurasana (Feathered Peacock Pose)

This pose is also commonly called Forearm or Elbow Balance.

Virabhadrasana I (Warrior I Pose)

Whats really being commemorated in this poses name, and held up as an ideal for all practitioners, is the "spiritual warrior."

Halasana (Plow Pose)

Plow Pose reduces backache and can help you get to sleep.

Meditation Poses

Salamba Sarvangasana (Supported Shoulderstand)

This version of Shoulderstand is performed with blanket support under the shoulders.

Dhyana (Big Mind Meditation)

Quieting the mind doesn't have to mean shushing your many inner voices. By letting them have their say, you can discover the all-encompassing stillness of Big Mind.

Adho Mukha Vrksasana (Handstand)

The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.

Dhyana (Cross-Heart Kirtan Kriya Meditation)

This mantra meditation from the Kundalini tradition encourages a renewed sense of peace and balance.

Salamba Sirsasana (Supported Headstand)

Dhyana (Intuition Meditation)

Through the practice of yoga, you can learn to hearand followyour inner guidance.

Restorative Poses
Dhyana (Loving Your Enemies Meditation)
This four-part meditation clears the heart and quiets the mind.

Balasana (Child's Pose)

Balasana is a restful pose that can be sequenced between more challenging asanas.

Dhyana (Practice Enlightenment Meditation)

If happiness and peace sound like worthy goals, use your imagination to "pretend" enlightenment. You'll be surprised at the results.

Viparita Karani (Legs-Up-the-Wall Pose)

Modern yogis agree that Viparita Karani may have the power to cure whatever ails you.

Dhyana (Calm Heart Meditation)

This contemplative meditation can be practiced regularly or whenever you feel overwhelmed, unstable, or emotionally shut down.

Supta Baddha Konasana (Reclining Bound Angle Pose)

A classic restorative posture. Can be modified for any level of hip and groin resistance.

Dhyana (Do the Right Thing Meditation)

When life hands you a difficult choice, try this time-tested process for discovering your dharmathe right action for this situation.

Savasana (Corpse Pose)

Savasana is a pose of total relaxation--making it one of the most challenging asanas.

Dhyana (I Want It So Bad Meditation) Supta Padangusthasana (Reclining Big Toe Pose)
Provides relief from backache and stretches the hips, hamstrings, and calves. Learn to transform unhealthy desires.

Dhyana (Mantra Meditation)

Practice mantra meditation to tune in to the stillness that resides within you.

Supta Virasana (Reclining Hero Pose)

Intensifies the stretch in the thighs and ankles of its upright version.

Dhyana (Self-Inquiry Meditation)

Turning your light inward and embarking on the path of self-inquiry is a simple but powerful method of meditation. Standing on your head in proper alignment calms the brain and strengthens the body.

Pranayama Poses

Kumbhaka Pranayama (Breath Retention)

Kumbhaka is the central practice of traditional Hatha pranayama; there are two types of retention: after an inhale (antara), and after an exhale (bahya)

Bandha Poses

Ujjayi Pranayama (Conqueror Breath)

Ujjayi is the "springboard" for all other formal pranayamas

Jalandhara Bandha (Net-Bearer Bond)

Jalandhara Bandha is one of three important "bonds" for pranayama breath retention, the other two being Mula and Uddiyana.

Simhasana (Lion Pose)

In this seated pose, you can kneel on a folded blanket to pad the knees, shins, ankles, and the tops of the feet.

Anjali Mudra (Salutation Seal)

Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.

Kapalabhati Pranayama (Skull Brightener Breath)

Kapalabhati is a traditional internal cleansing technique (kriya), and can be used as a simple warm-up for formal pranayama

Mula Bandha (Root Bond)

One of three important "bonds" for pranayama breath retention.

Uddiyana Bandha (Upward Abdominal Lock) Nadi Shodhana Pranayama (Channel

"Even an old person can become young when [Uddiyana Bandha] is done regularly" (Hatha-Yoga-Pradipika 3.58).

Cleaning Breath)
Sometimes considered a preparation for pranayama, other times a formal practice in itself.

Forward Bend Poses

Mrigi Mudra (Deer Seal)

A traditional hand seal or gesture used for controlled pranayama.

Padangusthasana (Big Toe Pose)

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Surya Bhedana Pranayama (Single Nostril Breath)

There are two versions of Single Nostril Pranayama: Surya Bhedana (Sun Piercing) and Chandra Bhedana (Moon Piercing)

Balasana (Child's Pose)

Balasana is a restful pose that can be sequenced between more challenging asanas.

Svara Yoga Pranayama (Yoga of Sound Breath)

Svara Yoga is outlined in a somewhat obscure traditional text.

Uttana Shishosana (Extended Puppy Pose)

A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.

Backbend Poses

Janu Sirsasana (Head-to-Knee Forward Bend)

A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

Dhanurasana (Bow Pose)

The torso and legs represent the body of the bow, and the arms the string.

Marichyasana I (Pose Dedicated to the Sage Marichi, I)

Marichi is the Vedic Adam, and the "father" of humanity.

Ustrasana (Camel Pose)

For this pose you can pad your knees and shins with a thickly folded blanket.

Uttanasana (Standing Forward Bend)

Uttanasana will wake up your hamstrings and soothe your mind.

Bitilasana (Cow Pose)

Cow Pose is an easy, gentle way to warm up the spine.

Upavistha Konasana (Wide-Angle Seated Forward Bend) Matsyasana (Fish Pose)

It is said that if you perform this pose in water, you will be able to float like a fish. A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

Kapotasana (King Pigeon Pose)

Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.

Baddha Konasana (Bound Angle Pose)

Bound Angle Pose is an excellent groin and hip-opener.

Natarajasana (Lord of the Dance Pose)

Nataraja is another name for Shiva. His dance symbolizes cosmic energy.

Adho Mukha Svanasana (Downward-Facing Dog)

One of the most widely recognized yoga poses... an allover, rejuvenating stretch.

Eka Pada Rajakapotasana II (One-Legged King Pigeon Pose II)

Nowadays we simply shoo pigeons away from our public gathering places. But in Vedic times, 3,000 years ago, the pigeon was a bird of ill omen, the messenger of the goddess Nirriti, a personification of misfortune, misery, and death.

Ananda Balasana (Happy Baby Pose)

This pose gently brings a greater awareness to the hip joints.

Parsvottanasana (Intense Side Stretch Pose)

This beginner variation is done with the hands on the floor.

Urdhva Dhanurasana (Upward Bow or Wheel Pose)

Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.

Paschimottanasana (Seated Forward Bend)

Paschimottanasana can help a distracted mind unwind.

Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Ardha Uttanasana (Standing Half Forward Bend)

Half Intense Stretch Pose is commonly known as Half Standing Forward Bend Pose

Setu Bandha Sarvangasana (Bridge Pose)

Calms the brain and rejuvenates tired legs.

Prasarita Padottanasana (Wide-Legged Forward Bend)

The pose as described here is technically known as Prasarita Padottanasana I.

Bhujangasana (Cobra Pose)

This posture promotes flexibility in the spine and encourages the chest to open.

Arm Balance Poses

Pincha Mayurasana (Feathered Peacock Pose)

This pose is also commonly called Forearm or Elbow Balance.

Bakasana (Crane Pose)

A compact arm balance, Crane Pose tones and strengthens the abdominal organs and arms.

Ardha Bhekasana (Half Frog Pose)

This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

Astavakrasana (Eight-Angle Pose)

This pose is named in honor of Astavakra (literally, "eight curves"), a sage born, because of his father's curse, with deformed limbs, later made straight after bathing in the Samanga river.

Salambhasana (Locust Pose)

An effective means for strengthening the back of the torso, legs, and arms in preparation for the deeper backbends.

Tittibhasana (Firefly Pose) Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
Deep backbend that puffs the chest, making a yogi resemble a pigeon. This arm balance requires more core strength than arm strength.

Mayurasana (Peacock Pose) Sphinx Pose

Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach. In Hindu lore, the peacock is a symbol of immortality and love.

Eka Pada Koundiyanasana I (Pose Dedicated to the Sage Koundinya I) Urdhva Mukha Svanasana (Upward-Facing Dog)
Upward-Facing Dog will challenge you to lift and open your chest. Eka Pada Koundinyasana I is a twist, but it's one in which the legs go in separate ways.

Tolasana (Scale Pose) Camatkarasana (Wild Thing)

One poetic translation of this pose means "the ecstatic unfolding of the enraptured heart." The head, torso, and legs hang from and balance on the hands like the pans of an old-fashioned scale.

Parsva Bakasana (Side Crane Pose) Chaturanga Dandasana (Four-Limbed Staff Pose)
The challenging yoga push-up frequently practiced as part of the traditional Sun Salutation sequence. The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.

Purvottanasana (Upward Plank Pose)

Purvottanasana counteracts the effects of Chaturanga by

stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Plank Pose
Plank Pose is a good precursor to more challenging arm balances.

Dolphin Plank Pose

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.

Eka Pada Koundiyanasana II (Pose Dedicated to the Sage Koundinya II)

Tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

Pincha Mayurasana (Feathered Peacock Pose)

This pose is also commonly called Forearm or Elbow Balance.

Bhujapidasana (Shoulder-Pressing Pose)

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.

Core Poses

Vasisthasana (Side Plank Pose)

A powerful arm and wrist strengthener. Might also be called the One-Arm Balance.

Marjaryasana (Cat Pose )

This pose provides a gentle massage to the spine and belly organs.

Camatkarasana (Wild Thing)

One poetic translation of this pose means "the ecstatic unfolding of the enraptured heart."

Dolphin Plank Pose

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.

Dolphin Pose
A nice shoulder-opening. Also strengthens the core, arms, and legs.

Paripurna Navasana (Full Boat Pose)

Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.

Ananda Balasana (Happy Baby Pose)

This pose gently brings a greater awareness to the hip joints.

Plank Pose
Plank Pose is a good precursor to more challenging arm balances.

Bhujapidasana (Shoulder-Pressing Pose)

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.

Anantasana (Side-Reclining Leg Lift)

This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.

Bakasana (Crane Pose)

A compact arm balance, Crane Pose tones and strengthens the abdominal organs and arms.