Yoga Poses A-Z

The Ultimate Asana Guide
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...

Dolphin Plank Pose

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

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...
Side Crane Pose

Side Crane (Crow) Pose

  Side Crane (Crow) Pose: Step-by-Step Instructions Bend your knees to a half-squat, thighs...

Supported Headstand

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

Extended Hand-To-Big-Toe Pose

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

Supported Shoulderstand

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

Half Moon Pose

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

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...
lord of dance

Lord of the Dance Pose

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

Sphinx Yoga Pose: Step-by-Step Instructions

Sphinx Pose: Step-by-Step Instructions Lie on your belly, legs side by side. Firm...
fish pose

Fish Pose

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

Half Frog Pose

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

Cat Pose

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

Side-Reclining Leg Lift

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

Dolphin Pose

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

Plank Pose

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

Standing Split

Standing Split: Step-by-Step Instructions Perform Virabhadrasana II (Warrior II Pose), right leg forward....
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”...
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...

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...
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...

Easy Pose

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

Eagle Pose

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

Handstand: Step-by-Step Instructions

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

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...

Supported Shoulderstand

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

Plow Pose

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

Blissful balance — Finding Equilibrium

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

Road Trip Yoga: Poses to take anywhere you go to balance travel tightness

Even if you only have a few minutes, these restorative hip and shoulder openers are...

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...
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...

Fire Log Pose

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

Cow Face Pose

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

Marichi’s Pose

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

Dolphin Pose

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

Intense Side Stretch Pose

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

Gate Pose

  (par-ee-GOSS-anna) parigha = an iron bar or beam used for locking or shutting a gate The pose...
half moon pose

Half Moon Pose

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

Eagle Pose

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

Warrior II Pose

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

Warrior III Pose

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

Revolved Side Angle Pose

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

Bharadvaja’s Twist

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

Half Frog Pose

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

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 Facing Two-Foot Staff Pose

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

Sphinx Yoga Pose: Step-by-Step Instructions

Sphinx Pose: Step-by-Step Instructions Lie on your belly, legs side by side. Firm...