Yoga Poses A-Z

The Ultimate Asana Guide

Firefly Pose

Firefly Pose: Step-by-Step Instructions Squat with your feet a little less than shoulder...
sage image

Pose Dedicated to the Sage Koundinya II

  Pose Dedicated to the Sage Koundinya II: Step-by-Step Instructions Start in Adho Mukha...
shoulder pressing pose

Shoulder-Pressing Pose

Shoulder-Pressing Pose: Step-by-Step Instructions Squat with your feet a little less than shoulder...
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...
crow

Crane (Crow) Pose

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

Side-Reclining Leg Lift

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

Supported Shoulderstand

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

Eagle Pose

(gah-rue-DAHS-anna) Garuda = the mythic “king of the birds,” the vehicle of Vishnu. The word is...

Half Moon Pose

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

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,...
upward bow

Upward Bow (Wheel) Pose

  (OORD-vah don-your-AHS-anna) urdhva = upward dhanu = bow Upward Bow (Wheel) Pose: Step-by-Step Instructions Lie supine...
Yoga Poses Benefit

Wild Thing

  Wild Thing: Step-by-Step Instructions Start in Adho Mukha Svanasana (Downward-Facing Dog).
fish pose

Fish Pose

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

Happy Baby Pose

  Happy Baby Pose: Step-by-Step Instructions Lie on your back. With an exhale, bend...
Four-Limbed Staff Pose

Four-Limbed Staff Pose

(chaht-tour-ANG-ah don-DAHS-anna) chaturanga = four limbs (chatur = four anga = limb) danda = staff (refers to the...

Side-Reclining Leg Lift

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

Cat Pose

  Marjari = cat Cat Pose: Step-by-Step Instructions Start on your hands and knees in...

Intense Side Stretch Pose

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

Child’s Pose

  (bah-LAHS-anna) bala = child Child’s Pose: Step-by-Step Instructions Kneel on the floor. Touch your big...
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”...
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...

Extended Puppy Pose

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

Bound Angle Pose

  (BAH-dah cone-AHS-anna) baddha = bound kona = angle Bound Angle Pose: Step-by-Step Instructions Step by Step Sit with your legs...

Easy Pose

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

Noose Pose

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

Plow Pose

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

Supported Headstand

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

Feathered Peacock Pose

    Feathered Peacock Pose: Step-by-Step Instructions (pin-cha my-your-AHS-anna) pinca = feather mayura = peacock Perform 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...
Find Balance

Blissful balance — Finding Equilibrium

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

Happy Baby Pose

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

Revolved Head-to-Knee Pose

  parivrtta = revolved janu = knee sirsa = head Revolved Side Angle Pose: Step-by-Step Instructions Sit...

Heron Pose

Vyasa, Patanjali’s oldest extant commentator, mentions this pose, though he doesn’t describe how to do...
Yoga Poses for Fitness

Boat Pose

  (par-ee-POOR-nah nah-VAHS-anna) paripurna = full, entire, complete nava = boat Step by Step Sit on the...

Head-to-Knee Forward Bend

(JAH-new shear-SHAHS-anna) janu = knee sirsa = head Head-to-Knee Forward Bend: Step-by-Step Instructions Sit on the...

Fire Log Pose

Fire Log Pose: Step-by-Step Instructions Sit on one edge of a thickly-folded blanket,...

Intense Side Stretch Pose

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

Big Toe Pose

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

Chair Pose

(OOT-kah-TAHS-anna) utkata = powerful, fierce Chair Pose: Step-by-Step Instructions Stand in Tadasana. Inhale and raise...
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...
Warrior 1

Warrior I Pose

Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior,...
Four-Limbed Staff Pose

Four-Limbed Staff Pose

(chaht-tour-ANG-ah don-DAHS-anna) chaturanga = four limbs (chatur = four anga = limb) danda = staff (refers to the...

Warrior II Pose

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

Upward Bow (Wheel) Pose

  (OORD-vah don-your-AHS-anna) urdhva = upward dhanu = bow Upward Bow (Wheel) Pose: Step-by-Step Instructions Lie supine...

Dolphin Plank Pose

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

Bharadvaja’s Twist

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

Revolved Side Angle Pose

  Since most students can’t easily keep their back heel down in this pose, a modified...

Revolved Triangle Pose

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

Revolved Head-to-Knee Pose

  parivrtta = revolved janu = knee sirsa = head Revolved Side Angle Pose: Step-by-Step Instructions Sit...
upward bow

Upward Bow (Wheel) Pose

  (OORD-vah don-your-AHS-anna) urdhva = upward dhanu = bow Upward Bow (Wheel) Pose: Step-by-Step Instructions Lie supine...

Bow Pose

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

Cobra Pose

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

Upward Facing Two-Foot Staff Pose

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