Yoga Poses A-Z

The Ultimate Asana Guide
Yoga Poses Benefit

Wild Thing

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

Crane (Crow) Pose

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

Shoulder-Pressing Pose

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

Firefly Pose

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

Peacock Pose

  (my-yer-ahs-anna) mayura = peacock Peacock Pose: Step-by-Step Instructions Kneel on the floor, knees wide,...
lord of dance

Lord of the Dance Pose

We’ll start with a modified version of the pose. The full pose will be described...
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...

Supported Shoulderstand

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

Handstand

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

Side-Reclining Leg Lift

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

Lord of the Dance Pose

We’ll start with a modified version of the pose. The full pose will be described...

Cobra Pose

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

Locust Pose

Grouped among the so-called “baby backbends,” which includes Dhanurasana (Bow Pose) and Sea Monster Pose...

Half Frog Pose

Half Frog Pose: Step-by-Step Instructions Lie 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...
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

Cat Pose

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

Dolphin Plank Pose

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

Crane (Crow) Pose

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

Happy Baby Pose

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

Intense Side Stretch Pose

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

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...
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...

Seated Forward Bend

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

Bharadvaja’s Twist

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

Extended Hand-To-Big-Toe Pose

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

Noose Pose

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

Supported Headstand

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

Supported Shoulderstand

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

Plow Pose

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

Feathered Peacock Pose

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

Supported Headstand

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

Corpse Pose

  (shah-VAHS-anna) sava = corpse This pose is also called Mrtasana (pronounced mrit-TAHS-anna, mrta = death) Corpse Pose: Step-by-Step...

Reclining Hand-to-Big-Toe Pose

  (soup-TAH pod-ang-goosh-TAHS-anna) supta = lying down, reclining pada = foot angusta = big toe Reclining Hand-to-Big-Toe Pose: Step-by-Step Instructions
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...
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...

Staff Pose

Staff Pose: Step-by-Step Instructions Sit 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:...

Lotus Pose

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

Hero Pose

(veer-AHS-anna) vira = man, hero, chief Hero Pose: Step-by-Step Instructions Kneel on the floor (use...

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...
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 Hand-To-Big-Toe Pose

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

Standing Half Forward Bend

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

Revolved Triangle Pose

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

High Lunge, Crescent Variation

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

Noose Pose

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

Handstand

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

Warrior I Pose

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

Chair Pose

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

Marichi’s Pose

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

Noose Pose

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

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:...

Bharadvaja’s Twist

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

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...
lord of dance

Lord of the Dance Pose

We’ll start with a modified version of the pose. The full pose will be described...

Bridge Pose

  (SET-too BAHN-dah) setu = dam, dike, or bridge bandha = lock Bridge Pose: Step-by-Step Instructions Lie...

Bow Pose

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