Yoga Poses A-Z

The Ultimate Asana Guide
plank pose

Plank Pose

  Plank Pose: Step-by-Step Instructions Start in Adho Mukha Svanasana. Then inhale and draw...

Crane (Crow) Pose

    Crane (Crow Pose): Step-by-Step Instructions (bahk-AHS-anna) baka = crane Squat down from Tadasana with your...
scale pose

Scale Pose

  (toe-LAHS-anna) tola = literally “poising one’s self”; usually rendered as “balance” or “scale” Scale Pose: Step-by-Step Instructions

Dolphin Plank Pose

  Dolphin Plank Pose: Step-by-Step Instructions Start in Dolphin Pose, knees bent. Then walk...
Side Plank Pose

Side Plank Pose: Step by Step Instructions

The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised...
tree yoga pose

Tree Yoga Pose: Step-by-Step Instructions

  Tree Pose: Step-by-Step Instructions Stand in Tadasana. Shift your weight slightly onto the...

Half Moon Pose

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example,...

Side-Reclining Leg Lift

  Side-Reclining Leg Lift: Step-by-Step Instructions Lie on the floor on your right. Press...
handstand

Handstand: Step-by-Step Instructions

  Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand...
Virabhadrasana III

Warrior III Pose

    Virabhadra = the name of a fierce warrior, an incarnation of Shiva, described as having...

Noose Pose

This position, suitable for intermediate and advanced students, is described in the Full Pose section...
marichyasana-i

Pose Dedicated to the Sage Marichi I

Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam, and the “father”...

Cow Pose

  Cow Pose: Step-by-Step Instructions Start on your hands and knees in a “tabletop” position....

Cobra Pose

(boo-jang-GAHS-anna) Cobra Pose: Step-by-Step Instructions Lie prone on the floor. Stretch your legs back,...

Half Frog Pose

Half Frog Pose: Step-by-Step Instructions Lie on your belly. Press your forearms against...
upward facing dog

Upward-Facing Dog Pose

(OORD-vah MOO-kah shvon-AHS-anna) urdhva mukha = face upward (urdhva = upward mukha = face) svana = dog Upward-Facing Dog...
Puppy dog yoga pose

Anahatasana: Yoga pose for opening your heart

Open your heart Anahatasana, or Melting Heart pose (sometimes referred to as Extended Puppy pose), deeply...
Side Plank Pose

Side Plank Pose: Step by Step Instructions

The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised...

Crane (Crow) Pose

    Crane (Crow Pose): Step-by-Step Instructions (bahk-AHS-anna) baka = crane Squat down from Tadasana with your...
plank pose

Plank Pose

  Plank Pose: Step-by-Step Instructions Start in Adho Mukha Svanasana. Then inhale and draw...
dolphin pose

Dolphin Pose

  Dolphin Pose: Step-by-Step Instructions To start dolphin pose, come onto the floor on...

Dolphin Plank Pose

  Dolphin Plank Pose: Step-by-Step Instructions Start in Dolphin Pose, knees bent. Then walk...

Standing Half Forward Bend

  (are-dah oot-tan-AHS-anna) ardha = half uttana = intense stretch Standing Half Forward Bend: Step-by-Step Instructions
Yoga Poses for headaches

Wide-Legged Forward Bend

(pra-sa-REE-tah pah-doh-tahn-AHS-anna) prasarita = stretched out, expanded, spread, with outstretched limbs pada = foot ut = intense tan...

Intense Side Stretch Pose

(parsh-voh-tahn-AHS-anna) parsva = side, flank ut = intense tan = to stretch or extend (compare the Latin...

Extended Puppy Pose

Extended Puppy Pose: Step-by-Step Instructions Come onto all fours. See that your shoulders...

Standing Split

Standing Split: Step-by-Step Instructions Perform Virabhadrasana II (Warrior II Pose), right leg forward....
wide-angle-seated-forward-bend

Wide-Angle Seated Forward Bend

  Wide-Angle Seated Forward Bend: Step-by-Step Instructions Sit in Dandasana (Staff Pose), then lean your...

Marichi’s Pose

(mar-ee-chee-AHS-anna) Marichi = literally means a ray of light (of the sun or moon). Marichi...

Cow Face Pose

(go-moo-KAHS-anna) go = cow (Sanskrit go is a distant relative of the English word “cow”) mukha =...
Bharadvaja's Twist

Bharadvaja’s Twist

(bah-ROD-va-JAHS-anna), Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in...

Noose Pose

This position, suitable for intermediate and advanced students, is described in the Full Pose section...
Plow Pose Halasana

Plow Pose

  (hah-LAHS-anna) hala = plow Plow Pose: Step-by-Step Instructions From Salamba Sarvangasana, exhale and bend from...
handstand

Handstand: Step-by-Step Instructions

  Like its inverted cousins such as Forearm Balance and Headstand, a major obstacle to Handstand...

Supported Shoulderstand

  (sah-LOM-bah sar-van-GAHS-anna) salamba = with support (sa = with alamba = support) sarva = all anga = limb. There...
supported headstand

Supported Headstand

Salamba Sirsasana (Supported Headstand), variation Benefit: Headstand strengthens your shoulders and arms; teaches you how to...

Supported Headstand

  (sah-LOM-bah shear-SHAHS-anna) salamba = with support (sa = with alamba = support) sirsa = head Supported Headstand: Step-by-Step Instructions
legs up the wall

Legs-Up-the-Wall Pose

  Legs Up The Wall Pose: Step-by-Step Instructions The pose described here is a passive, supported variation...
happy baby pose

Happy Baby Pose

  Happy Baby Pose: Step-by-Step Instructions Lie on your back. With an exhale, bend...
Find Balance

Blissful balance — Finding Equilibrium

Balance in our modern life is becoming increasingly difficult to maintain. We are living a...

Reclining Bound Angle Pose

  (SOUP-tah BAH-dah cone-NAHS-anna) supta = lying down, reclining baddha = bound kona = angle Reclining Bound Angle Pose: Step-by-Step...
recling hero pose

Reclining Hero Pose: Step-by-Step Instructions

  Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. DO NOT perform...

Easy Pose

  Easy Pose: Step-by-Step Instructions Fold a thick blanket or two into a firm...

Marichi’s Pose

(mar-ee-chee-AHS-anna) Marichi = literally means a ray of light (of the sun or moon). Marichi...

Cow Face Pose

(go-moo-KAHS-anna) go = cow (Sanskrit go is a distant relative of the English word “cow”) mukha =...

Lotus Pose

(pod-MAHS-anna) padma = lotus Lotus Pose: Step-by-Step Instructions Sit on the floor with your legs...
yoga for back pain

Half Lord of the Fishes Pose

(ARE-dah MOT-see-en-DRAHS-anna) ardha = half Matsyendra = king of the fish (matsya = fish indra...

Low Lunge

Low Lunge: Step-by-Step Instructions From Downward-Facing Dog (Adho Mukha Svanasana), exhale and step your...
High Lunge

High Lunge, Crescent Variation

High Lunge, Crescent Variation: Step-by-Step Instructions Start in Adho Mukha Svanasana (Downward-Facing Dog)....

Standing Half Forward Bend

  (are-dah oot-tan-AHS-anna) ardha = half uttana = intense stretch Standing Half Forward Bend: Step-by-Step Instructions

Big Toe Pose

  Big Toe Pose: Step-by-Step Instructions Stand upright with your inner feet parallel and...

Mountain Pose

(tah-DAHS-anna) tada = mountain Mountain Pose: Step-by-Step Instructions Stand with the bases of your big...

Dolphin Plank Pose

  Dolphin Plank Pose: Step-by-Step Instructions Start in Dolphin Pose, knees bent. Then walk...
digestion yoga

Extended Triangle Pose

(oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle Extended Triangle Pose: Step-by-Step...
plank pose

Plank Pose

  Plank Pose: Step-by-Step Instructions Start in Adho Mukha Svanasana. Then inhale and draw...
Down Dog for depression

Downward-Facing Dog: Step-by-Step Instructions

    Downward-Facing Dog: Step-by-Step Instructions To do downward-facing dog come onto the floor on...

Extended Side Angle Pose

It might be better, then, to think of Utthita Parsvakonasana as the “Extended Sides Angle...

Revolved Triangle Pose

  (par-ee-vrit-tah trik-cone-AHS-anna) parivrtta = to turn around, revolve trikona = three angle or triangle Revolved Triangle Pose:...
yoga for back pain

Half Lord of the Fishes Pose

(ARE-dah MOT-see-en-DRAHS-anna) ardha = half Matsyendra = king of the fish (matsya = fish indra...

Noose Pose

This position, suitable for intermediate and advanced students, is described in the Full Pose section...
Yoga Poses by Type

Pose Dedicated to the Sage Koundinya I

  Pose Dedicated to the Sage Koundinya I: Step-by-Step Instructions Come into it from...

Marichi’s Pose

(mar-ee-chee-AHS-anna) Marichi = literally means a ray of light (of the sun or moon). Marichi...

Fish Pose

Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the...

Cobra Pose

(boo-jang-GAHS-anna) Cobra Pose: Step-by-Step Instructions Lie prone on the floor. Stretch your legs back,...

Bow Pose

Dhanurasana (Bow Pose): Step-by-Step Instructions This pose is so called because it looks like an archer’s bow,...

Upward Facing Two-Foot Staff Pose

  Upward Facing Two-Foot Staff Pose: Step-by-Step Instructions Begin by preparing as you would...
King Pigeon Pose: Step-by-Step Instructions

Pigeon Pose

King Pigeon Pose: Step-by-Step Instructions Kneel upright, with your knees slightly narrower than...
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