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).

Firefly Pose

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

Crane (Crow) Pose

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

Side Crane (Crow) Pose

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

Handstand Preparation with Duncan Peak: Ace your Inversions

Arm Balance Conditioning Techniques in Preparation for Handstand  In modern yoga circles, arm balances are a...
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...

Eagle Pose

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

Extended Hand-To-Big-Toe Pose

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

Lord of the Dance Pose

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

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....
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...

Half Frog Pose

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

Locust Pose

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

Dolphin Pose

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

Big Toe Pose

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

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...
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...

Standing Forward Bend: Step-by-Step Instructions

(OOT-tan-AHS-ahna) ut = intense tan = to stretch or extend Standing Forward Bend: Step-by-Step Instructions Stand...
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 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...
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 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,...
supported headstand

Supported Headstand

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

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...
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...

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
happy baby pose

Happy Baby Pose

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

Cow Face Pose

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

Hero Pose

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

Marichi’s Pose

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

Heron Pose

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

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

High Lunge, Crescent Variation

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

Half Moon Pose

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

Revolved Side Angle Pose

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

Warrior II Pose

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

Plank Pose

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

Extended Side Angle Pose

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

Upward Plank Pose

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

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...
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

Revolved Side Angle Pose

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

Marichi’s Pose

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

Locust Pose

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

Fish Pose

Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the...
King Pigeon Pose: Step-by-Step Instructions

Pigeon Pose

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

Cobra Pose

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

Cow Pose

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