Yoga Asanas

Adho Mukha Svanasana

English Name: Downward-Facing Dog
Description:

Begin on your hands and knees, with your wrists aligned under your shoulders and knees under your hips. Spread your fingers wide and tuck your toes under. Exhale and lift your knees away from the floor, lifting your hips toward the ceiling. Straighten your legs as much as possible and press your heels gently toward the floor. Your body should form an upside-down “V” shape. Keep your head between your arms, without letting it hang.

Anjaneyasana

English Name: Crescent Moon Pose or Low Lunge
Description:

Begin in a standing forward fold. Step one foot back into a high lunge position, then gently lower your back knee to the ground. Keep your front knee aligned directly over the ankle and lift your torso upright. Raise your arms above your head, keeping them parallel, palms facing each other. Slightly arch your back and look upward, maintaining a slight backbend to deepen the hip stretch.

Ardha Chandrasana

English Name: Half Moon Pose
Description:

Begin in Trikonasana (Triangle Pose). Bend your front knee, and place your front hand about a foot forward of your front foot. Lift your back leg until it is parallel to the ground, and lift your back arm towards the sky, opening your chest and hips to the side. Look up towards your top hand.

Ardha Matsyendrasana

English Name: Half Lord of the Fishes Pose
Description:

Sit on the floor with your legs straight out in front of you. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling. Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your body, and set your left upper arm on the outside of your right thigh near the knee.

Ashta Chandrasana

English Name: High Lunge
Description:

Start in a standing forward bend, step your left foot back and lower the heel so it’s off the ground, balancing on the ball of the foot. Bend your right knee over the right ankle, keeping the leg at a 90-degree angle. Lift your torso upright and raise your arms overhead, keeping your hips square to the front of the mat.

Baddha Konasana

English Name: Bound Angle Pose
Description:

Sit with your spine straight and legs straight out in front. Bend your knees and pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.

Balasana

English Name: Child’s Pose
Description:

Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees about as wide as your hips and lay your torso down between your thighs. Extend your arms forward, palms down.

Bhujangasana

English Name: Cobra Pose
Description:

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor, and place your hands under your shoulders. Hug the elbows back into your body. Press the tops of the feet and thighs and the pubis firmly into the floor. On an inhale, begin to straighten the arms to lift the chest off the floor, only to the height at which you can maintain a connection through your pubis to your legs.

Chaturanga Dandasana

English Name: Four-Limbed Staff Pose
Description:

Start in Plank Pose. Keep your body in a straight line and shift your weight forward slightly. Bend your elbows to lower your body toward the floor, keeping the elbows hugged against your sides. Stop when your elbows are at a 90-degree angle.

Dandasana

English Name: Staff Pose
Description:

Sit on the floor with your legs together and extended in front of your torso. Place your hands on the floor beside your hips with fingers pointing toward the toes. Press actively through your heels. Rotate your thighs slightly inward and draw your belly slightly in.

Dhanurasana

English Name: Bow Pose
Description:

Lie on your stomach with your feet hip-width apart and arms by the sides of your body. Bend your knees and reach back to grab the outside of your ankles. Lift your heels away from your buttocks while simultaneously lifting your thighs and chest off the floor.

Eka Pada Rajakapotasana

English Name: One-Legged King Pigeon Pose
Description:

Begin in a tabletop position. Bring your right knee forward and place it more or less behind your right wrist, while extending your left leg back, keeping it straight and the top of your foot on the floor. Lower your torso down into the forward bend over your right leg, extending your arms forward.

Garudasana

English Name: Eagle Pose
Description:

Stand straight, bend your knees slightly, lift your left foot and cross it over your right one, pointing your left toes toward the floor. Hook the top of the foot behind your right calf. Cross your arms at the elbows, right over left. Join the palms of your hands together and lift them upwards.

Gomukhasana

English Name: Cow Face Pose
Description:

Sit with your legs extended in front of you, bend your knees and stack your right knee on top of your left, bringing your feet as close to your hips as possible. Extend your left arm to the ceiling, then bend the elbow and reach your hand down your back. Reach your right arm behind your back from below, and clasp the fingers of both hands.

Halasana

English Name: Plow Pose
Description:

Lie on your back with your arms beside you, palms downwards. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle. Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground. Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor.

Hanumanasana

English Name: Monkey Pose
Description:

From a kneeling position, step one leg forward and shift your weight forward until the thigh is parallel to the ground. Slowly extend your back leg behind you while lowering the front leg until both legs are fully extended with your hips squared and facing forward.

Janu Sirsasana

English Name: Head-to-Knee Forward Bend
Description:

Sit with your legs extended in front of you. Bend your right knee and place the sole of your right foot against your inner left thigh. Inhale and raise your arms overhead, then exhale as you fold forward over your left leg, keeping your spine long and your foot flexed. Reach for your toes, or place your hands on the floor beside your leg.

Kakasana

English Name: Crow Pose
Description:

Start in a squat position, place your palms flat on the floor about shoulder-width apart. Press your knees against the outer arms near the armpits. Shift your weight forward, coming onto the balls of your feet, and lift your feet off the floor, balancing solely on your hands.

Kapotasana

English Name: Pigeon Pose
Description:

Begin in a kneeling position, slowly bend backward, place your hands on your feet, push your hips forward, and arch your back. Let your head hang back, opening your chest.

Karnapidasana

English Name: Ear Pressure Pose
Description:

From Halasana (Plow Pose), bend your knees and bring them down towards your ears, compressing the sides of your head slightly with your knees.

Krounchasana

English Name: Heron Pose
Description:

Sit in Dandasana (Staff Pose). Bend one knee and place the foot against the inner thigh of the opposite leg. Lift the extended leg by gripping the foot with both hands, raising it as high as you can while keeping your back straight.

Kumbhakasana

English Name: Plank Pose
Description:

Begin in a tabletop position with your wrists under your shoulders and your knees under your hips. Step your feet back to extend your legs, bringing your body into a straight line from head to heels. Engage your core and keep your hands firmly planted.

Kurmasana

English Name: Tortoise Pose
Description:

Sit with your legs spread wide apart. Slowly bend forward, sliding your arms under your knees and extending them out to the sides as if your back is the shell of a tortoise, and your arms are its limbs, reaching the hands as far forward as possible.

Malasana

English Name: Garland Pose
Description:

Begin in a standing position and squat down, keeping the feet as close together as possible. Try to keep your heels on the floor if you can; otherwise, support them on a folded mat. Bring your elbows inside your knees with your palms together in a prayer position to deepen the squat.

Matsyasana

English Name: Fish Pose
Description:

Lie on your back with your legs extended and your arms resting alongside your body. Press your elbows into the floor, lift your chest to create an arch in your back, and tilt your head backwards to touch the crown to the floor.

Mayurasana

English Name: Peacock Pose
Description:

Kneel on the floor, lean forward placing your hands on the ground with fingers pointing towards your body, and position your elbows against your abdomen. Straighten your legs behind you, keeping your feet together, and lift your body balancing only on your hands.

Natarajasana

English Name: Lord of the Dance Pose
Description:

Stand on one leg, grasp the opposite ankle behind your body with the corresponding hand, extend your free arm forward for balance, and arch back, pushing the foot into the hand to lift and extend the leg.

Navasana

English Name: Boat Pose
Description:

Sit on the floor, lean back slightly, lift your legs so that the calves are parallel to the floor, and extend your arms forward parallel to the floor. Balance solely on your sit bones and tailbone, keeping your back straight.

Padahastasana

English Name: Hand Under Foot Pose
Description:

Stand straight, exhale and bend forward from the hip joints, not from the waist. Slide your hands under your feet, palms facing upwards, so that your toes reach up to your wrists.

Padangusthasana

English Name: Big Toe Pose
Description:

Stand upright, exhale and bend forward to grasp your big toes with your fingers. Pull up on your toes to straighten your arms and lift your torso slightly, deepening the stretch as you exhale.

Padmasana

English Name: Lotus Pose
Description:

Sit on the floor, bend one knee, and place the foot on the opposite thigh. Repeat with the other leg. Ensure that the soles of your feet point upward and your heels are close to your abdomen.

Parighasana

English Name: Gate Pose
Description:

Kneel on the floor. Stretch one leg out to the side, keeping the foot flat on the floor and toes facing forward. Reach over the straight leg with the arm on the same side, placing the other hand on the hip or raising it over your head.

Paripurna Navasana

English Name: Full Boat Pose
Description:

Sit on the floor with your knees bent, feet flat. Lift your feet off the floor, extending your legs so that your body forms a V-shape. Extend your arms alongside your legs, parallel to the floor.

Parivrtta Trikonasana

English Name: Revolved Triangle Pose
Description:

Stand in a wide stance. Turn one foot out 90 degrees and the other inwards slightly. Extend your arms to the sides, reach forward over your front leg, then drop your opposite hand down to the outside of the front foot, extending the other arm toward the sky.

Paschimottanasana

English Name: Seated Forward Bend
Description:

Sit with legs extended forward. Inhale and lift your arms above your head, then exhale and bend forward from the hip joints, reaching toward your toes.

Pavanamuktasana

English Name: Wind-Relieving Pose
Description:

Lie on your back. Exhale and bring your knees towards the chest. Wrap your arms around your knees and pull them closer to your body.

Pincha Mayurasana

English Name: Feathered Peacock Pose
Description:

Begin in a forearm plank. Walk your feet towards your elbows, lift one leg up towards the ceiling, then kick up the other leg. Balance on your forearms, keeping your body straight.

Prasarita Padottanasana

English Name: Wide-Legged Forward Bend
Description:

Stand with your feet wide apart, hands on hips. Inhale and lengthen your spine, then exhale as you hinge forward from the hips, placing your hands on the floor beneath your shoulders. Allow your head to hang towards the floor.

Purvottanasana

English Name: Upward Plank Pose
Description:

Sit with your legs extended in front of you. Place your hands several inches behind your hips, fingers pointing towards the feet. Lift your hips and torso towards the ceiling while pushing through your hands and feet, forming a straight line from your head to your feet.

Rajakapotasana

English Name: King Pigeon Pose
Description:

From a seated position, bring one leg forward as if in a kneeling position while extending the other leg back. Lean forward and then arch your back, reaching for your rear foot with your hands, and lift the foot towards your head.

Salabhasana

English Name: Locust Pose
Description:

Lie on your stomach with your arms at your sides, palms up. Exhale and lift your head, upper torso, arms, and legs away from the floor. You are balancing on your lower ribs, belly, and front pelvis.

Salamba Bhujangasana

English Name: Sphinx Pose
Description:

Lie prone on the floor. Prop yourself up on your forearms with your elbows under your shoulders. Press firmly into the floor with your forearms and lift your chest up, keeping your lower ribs on the floor.

Salamba Sarvangasana

English Name: Supported Shoulderstand
Description:

Lie on your back, lift your legs and hips off the floor, and support your back with your hands while moving your elbows closer together. Raise your legs up towards the ceiling, aligning them with your torso.

Sasangasana

English Name: Rabbit Pose
Description:

Begin in a kneeling position, reach back and hold onto your heels, tuck your chin into your chest, then round your back as you bring your forehead towards your knees, lifting your hips towards the ceiling.

Savasana

English Name: Corpse Pose
Description:

Lie flat on your back, arms at your sides with palms facing up, legs spread slightly apart, and close your eyes. Let your breath occur naturally and focus on relaxing every part of your body.

Setu Bandha Sarvangasana

English Name: Bridge Pose
Description:

Lie on your back, bend your knees and set your feet on the floor, hips-width apart. Press your feet and arms into the floor and lift your hips toward the ceiling, clasp your hands under your back.

Shirshasana

English Name: Headstand
Description:

Begin in a kneeling position, interlace your fingers and place them on the floor, placing the crown of your head between your hands. Lift your hips up and slowly raise your legs off the floor until they are vertical.

Shishupalasana

English Name: Cradle Pose
Description:

Sit with one leg extended. Lift the other leg and cradle it in your arms, rocking it back and forth. This can also involve interlacing your fingers under the thigh and holding the foot or shin with your arms.

Simhasana

English Name: Lion Pose
Description:

Sit in a kneeling position, cross your ankles with the front ankle in front of the back, place your hands on your knees, inhale through the nose, then open your mouth and stretch your tongue out, roaring like a lion as you exhale.

Sirsasana

English Name: Headstand
Description:

Begin in a kneeling position. Interlace your fingers and place your forearms on the floor, elbows shoulder-width apart. Place the crown of your head on the floor between your hands. Lift your hips upwards and walk your feet closer to your elbows, slowly lifting your legs up until they are vertical.

Supta Baddha Konasana

English Name: Reclining Bound Angle Pose
Description:

Lie on your back. Bring the soles of your feet together and let your knees drop open to both sides. You can place your arms overhead or on your belly or hips, depending on what feels most comfortable.

Supta Padangusthasana

English Name: Reclining Hand-to-Big-Toe Pose
Description:

Lie on your back, lift one leg into the air, and hold the big toe with the fingers of the corresponding hand. If you can’t reach your toe, use a strap around the foot. Keep both legs straight and grounded.

Supta Virasana

English Name: Reclining Hero Pose
Description:

Begin by sitting between your heels with knees bent and feet on either side of your hips. Slowly lean back, using your hands for support as you recline onto your elbows and then all the way to the floor. Arms can be overhead or by your sides.

Tadasana

English Name: Mountain Pose
Description:

Stand with your feet together, arms by your sides. Distribute your weight evenly across the soles of your feet. Engage your leg muscles, tuck your tailbone, and lift your chest. Extend your arms towards the floor, palms facing inward.

Tittibhasana

English Name: Firefly PoseBegin in a squat with your feet slightly less than shoulder-width apart. Tilt your torso forward as you place your hands on the floor just behind your feet. Lift your pelvis to shoulder height as you straighten your legs to the sides of your body, balancing on your hands.
Description:

Trianga Mukhaikapada Paschimottanasana

English Name: Three-Limbed Forward Bend
Description:

Sit with your legs extended. Bend one knee and position the foot beside the opposite hip (the sole facing upward). Inhale to lengthen the spine, then exhale and fold forward over the extended leg.

Trikonasana

English Name: Triangle Pose
Description:

Stand wide-legged, turn one foot out 90 degrees and the other foot slightly inwards. Extend your arms at shoulder height, then reach out over your turned-out foot, bending from the hip, not the waist. Place your hand on your shin, ankle, or the floor outside your foot. Stretch the opposite arm toward the ceiling.

Uddiyana Bandha

English Name: Abdominal Lock
Description:

Performed by exhaling completely, holding the breath out, and pulling the abdomen in and up under the ribcage.

Urdhva Dhanurasana

English Name: Upward Bow (Wheel) Pose
Description:

Lie on your back, place your feet on the floor hip-width apart near your sitting bones. Bend your elbows and place your hands on the floor beside your head, fingers pointing toward your shoulders. Press into your feet and hands to lift your body up into a full backbend.

Urdhva Mukha Svanasana

English Name: Upward-Facing Dog
Description:

Lie prone on the floor. Bend your elbows and spread your palms beside your waist. Press your hands firmly into the ground and straighten your arms, lifting your torso and legs a few inches off the floor.

Urdhva Prasarita Eka Padasana

English Name: Standing Split
Description:

Begin in a forward fold with your hands on the ground. Shift your weight into one foot, and lift the other leg as high as possible towards the ceiling. Keep your hips square to the ground to deepen the stretch.

Ustrasana

English Name: Camel Pose
Description:

Kneel on the floor with your knees hip-width apart and hands on your hips. Push your thighs and pelvis forward as you reach back one hand at a time to grasp your heels. Allow your head to drop back if it’s comfortable.

Utthita Hasta Padangusthasana

English Name: Extended Hand-To-Big-Toe Pose
Description:

Stand upright, lift one leg straight forward and grasp your big toe with your fingers or a strap. Extend the leg forward as much as you can, maintaining balance and posture.

Utthita Parsvakonasana

English Name: Extended Side Angle Pose
Description:

From a wide-legged stance, bend one knee over the ankle, extend the torso over the bent leg and place the forearm on the thigh or the hand on the floor. Extend the opposite arm over your ear, palm facing down.

Utthita Trikonasana

English Name: Extended Triangle Pose
Description:

From a wide stance, turn one foot out 90 degrees and the other in slightly. Extend arms to the sides, then reach out over the turned-out foot, hinging at the hip to lower the hand to the shin, ankle, or floor. Extend the opposite arm toward the ceiling.

Vajrasana

English Name: Thunderbolt Pose
Description:

Kneel on the floor with knees together, big toes touching, and sit back on your heels. Place your hands on your thighs.

Vasisthasana

English Name: Side Plank Pose
Description:

From plank pose, shift onto the outer edge of one foot, stacking your feet, and lift your other arm toward the ceiling, keeping your body in a straight line

Viparita Karani

English Name: Legs-Up-The-Wall Pose
Description:

Sit next to a wall with your side against it. Lie back and extend your legs up the wall. Keep your bottom close to the wall and your back flat on the floor. You can place a cushion under your hips for extra support.

Virabhadrasana I

English Name: Warrior I Pose
Description:

Stand and step one foot back about 3 to 4 feet. Turn your back foot slightly inwards. Bend your front knee over the ankle, raise your arms overhead, and reach towards the sky, keeping your torso upright.

Virabhadrasana II

English Name: Warrior II Pose
Description:

From a standing position, step your feet about 4 to 5 feet apart. Raise your arms to shoulder height and parallel to the floor, palms down. Turn one foot out 90 degrees and your other foot in slightly. Bend your front knee so it aligns over the ankle, and gaze over your front hand.

Virabhadrasana III

English Name: Warrior III Pose
Description:

Begin in Warrior I. Exhale and lean forward, lifting your back leg and lowering your torso and arms until all are parallel to the floor. Keep your hips square to the ground.

Virasana

English Name: Hero Pose
Description:

Kneel on the floor with knees together, feet slightly wider than hip-width apart. Sit back between your feet, resting your palms on your thighs.

Vrikshasana

English Name: Tree Pose
Description:

Stand tall and balance on one leg, bend your other knee and place the sole of your foot on the inside of your thigh, calf (not on the knee), or ankle. Bring your hands together in a prayer position at your chest or extend them overhead.

Vrischikasana

English Name: Scorpion Pose
Description:

Begin in a forearm stand. Bend your knees and arch your back to bring your feet towards your head, mimicking the tail of a scorpion.

Yoga Mudra

English Name: Yoga Seal
Description:

Sit in a comfortable seated position like Padmasana (Lotus Pose) or Sukhasana (Easy Pose). Clasp your hands behind your back, inhale deeply, and on an exhale, bend forward, bringing your forehead towards the ground.

Vatayanasana

English Name: Horse Pose
Description:

Vatayanasana, known as Horse Pose, is a challenging balancing pose that incorporates elements of strength, flexibility, and focus. It is performed on one leg while the other leg is bent and positioned with the foot on the opposite thigh, resembling a horse’s stance. The arms can be extended upward or positioned in various mudras (hand gestures).

Adho Mukha Vrksasana

English Name: Handstand
Description:

Begin in a standing position, bend forward to place your hands on the floor about a foot away from a wall. Kick one leg up followed by the other, stabilizing your legs against the wall.

Ananda Balasana

English Name: Happy Baby Pose
Description:

Lie on your back. With your knees bent, bring them towards your chest. Grab the outside edges of your feet with your hands, opening your knees wider than your torso, then bring them towards your armpits.

Ardha Bhekasana

English Name: Half Frog Pose
Description:

Lie prone on the floor. Bend one knee and bring the heel toward the same-side buttock. Reach back with the same-side hand and hold onto the foot, pressing the foot closer to the buttock to deepen the stretch.

Ardha Uttanasana

English Name: Standing Half Forward Bend
Description:

From a standing forward bend, place your hands on your shins or the floor and lift your torso halfway up, lengthening your spine forward. Keep your back flat and your neck in line with your spine.

Bakasana

English Name: Crane Pose
Description:

Squat down from standing, placing your hands flat on the floor. Press your knees into your upper arms and lean forward, lifting your feet off the ground and balancing on your hands.

Bharadvajasana

English Name: Bharadvaja’s Twist
Description:

Sit on the floor with your legs to the left. Place your right hand on the floor behind you for support, and place your left hand on the outside of your right knee. Twist your torso to the right, keeping your spine long.