Yoga Poses A-Z

The Ultimate Asana Guide

Peacock Pose

 (my-yer-ahs-anna) mayura = peacock Peacock Pose: Step-by-Step InstructionsKneel on the floor, knees wide,...

Dolphin Plank Pose

  Dolphin Plank Pose: Step-by-Step InstructionsStart in Dolphin Pose, knees bent. Then walk...
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
Yoga Poses by Type

Pose Dedicated to the Sage Koundinya I

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

Shoulder-Pressing Pose

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

Extended Hand-To-Big-Toe Pose

Extended Hand-To-Big-Toe Pose: Step-by-Step InstructionsFrom Tadasana, bring your left knee toward your...

Half Moon Pose

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

Side Plank Pose

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

Supported Headstand

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

Warrior III Pose

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

Half Frog Pose

Half Frog Pose: Step-by-Step InstructionsLie on your belly. Press your forearms against...
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...

Cobra Pose

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

Upward-Facing Dog Pose

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

Fish Pose

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

Chair Pose

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

Plank Pose

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

Four-Limbed Staff Pose

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

Cat Pose

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

Extended Puppy Pose

Extended Puppy Pose: Step-by-Step InstructionsCome onto all fours. See that your shoulders...
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”...

Standing Half Forward Bend

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

Wide-Angle Seated Forward Bend

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

Standing Split

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

Wide-Angle Seated Forward Bend

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

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...

One-Legged King Pigeon Pose

 The full pose, which is suitable for intermediate students, will be described in the Full...

Bound Angle Pose

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

Supported Headstand

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

Supported Headstand

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

Feathered Peacock Pose

   Feathered Peacock Pose: Step-by-Step Instructions (pin-cha my-your-AHS-anna) pinca = feather mayura = peacockPerform a...

Plow Pose

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

Handstand

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

Child’s Pose

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

Reclining Hero Pose

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

Legs-Up-the-Wall Pose

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

Happy Baby Pose

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

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...

Staff Pose

Staff Pose: Step-by-Step InstructionsSit on the floor with your legs together and...

Seated Forward Bend

(POSH-ee-moh-tan-AHS-anna) paschimottana = intense stretch of the west (pashima = west uttana = intense stretch) Seated Forward Bend:...
wide-angle-seated-forward-bend

Wide-Angle Seated Forward Bend

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

Hero Pose

(veer-AHS-anna) vira = man, hero, chief Hero Pose: Step-by-Step InstructionsKneel on the floor (use...
Yoga Poses for Fitness

Boat Pose

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

High Lunge, Crescent Variation

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

Half Moon Pose

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

Extended Triangle Pose

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

High Lunge

High Lunge: Step-by-Step InstructionFrom Uttanasana (Standing Forward Bend), bend your knees and,...

Revolved Side Angle Pose

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

Chair Pose

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

Extended Triangle Pose

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

Four-Limbed Staff Pose

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

Dolphin Pose

  Dolphin Pose: Step-by-Step InstructionsCome onto the floor on your hands and knees....
Yoga for Weight Loss

Upward Plank Pose

  Upward Plank Pose: Step-by-Step InstructionsSit in Dandasana (Staff Pose) with your hands...

Bharadvaja’s Twist

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

Pose Dedicated to the Sage Koundinya I

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

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...

Revolved Head-to-Knee Pose

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

Half Frog Pose

Half Frog Pose: Step-by-Step InstructionsLie on your belly. Press your forearms against...
yoga for energy

Pigeon Pose

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

Cobra Pose

(boo-jang-GAHS-anna) Cobra Pose: Step-by-Step InstructionsLie 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,...

One-Legged King Pigeon Pose II

 (A-kah pah-dah rah-jah-kah-poh-tahs-anna)eka = one pada = foot raja = king kapota = pigeon (or dove) One-Legged King Pigeon...