Yoga Postures
Groups of Poses (Asanas)
View poses with there main benefits
Standing yoga postures require both strength and flexibility and categorize most of the advanced asanas.
- Backbend – Anuvittasana
- Crescent Low Lunge Backbend
- Crescent High Lunge – Anjaneyasana
- Revolved Crescent High Lunge
- Crescent High Lunge Shoulders Chest Opener
- Chair Pose – Utkatasana
- Extended Gate Latch – Utthita Parighasana
- Extended Side Angle – Utthita Parsvakonasana
- Extended Triangle – Utthita Trikonasana
- Garland Pose – Malasana
- Goddess Pose – Utkata Konasana
- Humble Warrior – Baddha Virabhadrasana
- Intense Side Stretch Pose – Parsvottanasana
- Mountain – Tadasana
- Reverse Warrior – Viparita Virabhadrasana
- Revolved Chair – Parivrtta Utkatasana
- Revolved Triangle Pose – Parivrtta Trikonasana
- Revolved Wide Legged Forward Bend – Parivrtta Prasarita Padottanasana
- Samasthiti
- Twist Half Chair – Parivrtta Ardha Utkatasana
- Upward Salute – Urdhva Hastasana
- Warrior I – Virabhadrasana I
- Warrior II – Virabhadrasana I
- Wide-Legged Forward Bend – Prasrita Padottanasana
Balancing yoga poses help improve balance, strengthen and elongate muscles, and develop core strength.
- Bird of Paradise – Svarga Dvijasana
- Dancer Pose – Natarajasana
- Eagle – Garudasana
- Half Lotus Tip Toe – Ardha Baddha Padma Padangusthasana
- Half Moon Pose – Ardha Chandrasana
- Half Moon Sugarcane – Ardha Chandra Chapansana
- Warrior Pose III – Virabhadrasana III
- Standing Split – Urdvha Prasarita Eka Padasana
- Tree Pose – Vrksasana
Arm balancing postures are great builders of core strength confidence, and courage.
- Bound Lizard – Baddha Utthan Pristhasana
- Crane Pose – Bakasana
- Downward Facing Dog – Adho Mukha Svanasana
- Four Limbed Staff Pose – Chaturanga Dandasana
- Lizard – Utthan Pristhasana
- Lizard Arms Stretched Forward
- One Legged Crane Pose – Eka Pada Bakasana
- Revolved Downward Facing Dog – Parivrtta Adho Mukha Svanasana
- Side Crow – Parva Kakasana
- Side Plank – Vasisthasana
- Side Plank Pose II – Vasisthasana II
- Wild Thing Pose – Camatkarasana
Inverted poses are considered invaluable. Turning the body upside down, countering the force of gravity, can result in many benefits. Memory is improved. Neck and lungs are flushed and cleansed. Tonsils and ears receive nourishment from the increased circulation. Varicose veins and tired, aching legs are relieved of pressure. Hemorrhoids and the abdominal organs are relieved of excess pressure. The facial tissues are nourished and cleanses. Inversions stimulate and provide refreshed blood to the pituitary and hypothalamus glands.
- Dolphin – Makara Adho Mukha Svanasana
- Headstand – Sirsasana
- Handstand – Adho Mukha Vrksasana
- Plow – Halasana
- Scorpion – Vrschikasana
- Shoulderstand – Sarvangasana
Back Bends offer a counter stretch to forward bends, to balance the lengthening of the opposite set of muscles. Muscles in the front of the torso are lengthened.
- Bow – Dhanurasana
- Bridge – Setubandha Sarvangasana
- Camel – Ustrasana
- Cobra – Bhujangasana
- Crescent Low Lunge Backbend
- Fish – Matsyasana
- Half Pigeon – Ardha Kapotasana
- Incline Plank – Purvottanasana
- Locust – Salabhasana
- Mermaid
- Reverse Table Top – Ardha Purvottanasana
- Standing Backbend – Anuvittasana
- Upward-Facing Bow – Urdhva Dhanurasana
- Upward Facing Dog – Urdhva Mukha Svanasana
Forward Bends often follow side bends, giving a counter-stretch to the hips and the lateral muscles of the spine.
- Big Toe Pose Elbow Outward – Padangusthasana
- Half Way Lift – Ardha Uttanasana
- Head-To-Knee – Janu Sirsasana
- Seated Forward Bend – Paschimottanasana
- Standing Forward Bend – Uttanasana
- Wide Angle Seated Forward Bend – Upavistha Konasana
Twists offer relief to the back after backbends.
- Half Lord of the Fishes – Ardha Matsyendrasana
- Revolved Head-to-Knee – Parivrtta Janu Sirsasana
- Revolved Pigeon (prone) – Parivrtta Kapotasana
- Revolved Reclined Big Toe – Parivrtta Supta Padangusthasana
- Sage Marichi – Marichyasana A
- Sage Marichi – Marichyasana B
- Sage Marichi – Marichyasana C
- Supine Spinal Twist Pose I – Supta Matsyendrasana I
- Supine Spinal Twist Pose II – Supta Matsyendrasana II
Sitting and meditation postures are generally calming and nurturing, although some produces significant opening of the hip and require greater effort.
- Baby Cradle – Hindolasana
- Bound Angle – Baddha Konasana
- Bound Angle Forward Bend – Baddha Konasana Uttanasana
- Cow Face – Gomukhasana
- Double Pigeon – Agnistambhasana
- Easy Seated – Sukhasana
- Hero – Virasana
- Heron – Krounchasana
- Lion Yoga – Simhasana
- Lotus – Padmasana
- Staff Pose – Dandasana
- The Accomplished – Siddhasana
Reclining poses are generally done as a cool down at the end of a practice. They reduce fatigue, increase mental clarity, and open spaces within the body that are generally closed by tension. Relaxation poses soothe and balance the nervous system, offering the body rest from physical activity.
- Child’s – Balasana
- Corpse – Savasana
- Eye of the Needle –
Sucirandhrasana - Frog Pose – Mandukasana
- Half Happy Baby – Ardha Ananda Balasana
- Happy Baby – Ananda Balasana
- Knees-To-Chest – Apanasana
- Legs up the Wall – Viparita Karani
- Reclined Big Toe -Supta Padangusthasana
- Reclined Big Toe B – Supta Padangusthasana B
- Reclining Hero – Supta Virasana
- Wind-Relieving – Ardha Pavanmuktasana