All Yoga Postures

All Yoga Postures

Browse our yoga asana/posture library. Click on the links or the thumbnails for step by step instructions.


Adho Mukha Svanasana – Downward Facing Dog Posture

Anyone who has tried any of the sunsalutation variations, will be familiar with this posture. Allow your self time (this can mean months) to lengthen ...
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Adho mukha vrikshasana – Handstand pose

Adho means downward, mukha means face and vriksh means tree. This posture is mentioned in an ancient unpublished manuscript "Yogāsana - Jaina" as Vṛkṣāsana. This manuscript is ...
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Ardha baddha padma vrikshasana – half bound lotus tree pose

Ardha = half, baddha = bound, padma = lotus, vriksh = tree Steps: Stand in Tadasana (Mountain pose). Separate your feet about hips width apart ...
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Ardha Baddha Padmotanasana – Half Bound Lotus Standing Forward Bend

This can be quite a tricky posture so there are a few modifications that can be made throughout.  Stay standing, just work on building the ...
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Ardha Chandrasana (Anjaneyasana) – Half Moon Pose

Ardha - Half Chadra - Moon This posture is also called Anjaneyasana. Steps: Start in Ashwa Sanchalanasana, a deep lunge with the right foot infront ...
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Ardha Shalabhasana – Half Locust Pose

Ardha - Half Shalabh - Locust Steps: Variation 1 Lie flat on the stomach, with the chin on the floor. Bring the hands under the ...
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Ardha Ustrasana – Half Camel Posture

Ardha Means half, Ustra means camel. This posture is for beginners who cannot do Ustrasana. Steps: Sit in Vajrasana. Separate your knees  and feet about ...
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Ashwa sanchalanasana- Equestrian Posture

This posture comes in Surya Namaskar of Hatha Yoga. Steps: Start with standing, both feet together and hands by the sides of your body (Samasthiti) ...
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Astavakrasana – Eight angle posture

Astavakra means eight-crooks. This posture is dedicated to sage Astavakra who was born crooked in eight places because of a curse. Steps: Stand with the ...
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Baddha hasta Sirshasana/ Headstand 4

Baddha means bound and hasta means hand. This variation of headstand is a little difficult then the normal one. Practice it in front of a ...
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Bakasana- Crane posture

Bakasana (‘bak’ means crane) is another one of my favourite poses and is similar to kakasana. These two poses are the foundation of all the ...
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Bhadrasana – Gracious Posture

This posture was a little confusing to post about, because it seems to have different names wherever you look. To add more complications this name ...
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Bhekasana – Frog Posture

Before attempting this posture practice Virasana (hero pose). Remember not push the knees if it starts to hurt. Steps: Start by lying down on your ...
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Bhujangasana- Cobra posture

'Bhujang' means a serpent or a snake. Steps:   Lie down on your stomach. Legs straight with toes pointing backwards (feet can be together or apart ...
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Bhujapidasana- Shoulder pressing posture

Bhuja means the arm or the shoulder and pida means pressure. Steps: Squat down with feet about a little less than shoulder width apart. Lift ...
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Bitilasana- Cow Posture

This yoga posture is usually performed in combination with Marjariasana (cat posture) for a vinyasa (movement) to warm up the spine. If you are combining ...
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Bramcharyasana- Celibate’s pose – L sit

This posture is also called the L sit in modern Gymnastics. Steps: Sit in dandasana with legs together and outstretched in front of the body ...
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Chaturanga Dandasana- Four Limbed Staff Pose

Chatur = four, Anga = Limbs/ Part of body, Danda = Staff. This posture is similar to push-ups. This posture is a part of the ...
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Dandasana- Staff posture

'Dand' is Sankskrit for staff. Steps for Dandasana 1. Start seated with your feet stretched out infront of you. Reach behind you and pull the ...
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Dhanurasana – Bow Pose

Dhanur means bow. Dhanurasana is one of the postures which is mentioned in an old Yogic text Hatha Yoga Pradipika. Given below is the verse ...
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Dwi hasta bhujasana- two hands and arms posture

Dwi means two, hasta means hand, bhuja means arms Steps: Stand with your feet hip width apart. Exhale, bend forward and bring your arms through ...
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Dwi pad Koundinyasana

This is an arm balancing pose dedicated to the Sage Koundinya. Before practicing this posture you should be able to do Parsva Bakasana (twisted crane ...
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Ek Pada Kondinyasana 2- Flying Splits

Ek Pada Koundinyasana  is dedicated to Sage Kondinya . It is also called 'flying splits'. Steps Starting from Downward Facing Dog, exhale and step your right ...
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Eka Pada Bakasana – One Legged Crane Posture

Eka = One, Pad = Foot or Leg , Bak = Crane. This is an advanced pose can only be done once you have mastered Bakasana, it requires ...
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Eka Pada Koundinyasana I

In India the term Gotra means clan (or lineages). The present day gotra classification is created from a core of 8 rishis (The Saptha (seven) ...
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Garudasana – Eagle Posture

This is a really nice posture, although it can take a little while to get the balance right. Steps: Begin in Samasthiti (Equal Standing Posture) ...
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Gomukhasana – Cow Face Posture

Steps: Start sitting with the knees bent and the feet on the floor in a comfortable position Bring the left ankle under the right leg ...
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Grivasana – Neck Posture

Griva- Neck This is a strenuous posture. Only people in good, sound health should attempt it. Steps: Lie flat on the back Bend your knees ...
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Halasana – Plough Posture

This pose is considered to be intermediate to advanced. It is not advisable to perform the pose in this way without sufficient prior experience or ...
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Hasta Utthanasana- Raised Arms Pose

This posture also comes in Surya Namaskar of Hatha Yoga. Steps: Start with feet together and hands by the sides of the body (Samasthiti) Inhale, ...
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Janu Sirshasana – Seated Head To Knee Posture

Steps: Sit with legs out stretched and the feet together. Bend the left leg and place the sole of your foot on the right inner ...
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Kakasana- Crow posture

Kakasana (‘kak’ means crow) is another one of my favourite poses and is similar to bakasana. These two poses are the foundation of all the ...
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Karnapidasana – Ear Pressure Posture

Karnapidasana (ear pressure posture) is considered to be an intermediate to advanced posture, when the feet are on the floor. If you are new to ...
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Kati Chakrasana – Waist Rotating Pose

Kati - Waist Chakra - Circle Steps: Start in Samasthiti, standing with your feet shoulder width apart, and your weight spread evenly. Inhale, raise the ...
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Krounchasana – Heron Pose

Krounchasana/Heron Pose is an intense forward bend pose which also comes in the Intermediate series of Ashtanga Vinyasa Yoga. This can be a difficult pose ...
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Kukkutasana – Cockerel/Rooster Pose

Before attempting this posture you should practice and be comfortable with padmasana (lotus pose) and should be able to perform is with relative ease. If ...
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Kumbhakasana – Dolphin plank posture

Steps: Sit in vajrasana and interlock your fingers and place the forearm on the floor (or place the forearm on the floor with the palm ...
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Lolasana- Pendant posture

Lola means moving to and fro or dangling like an ear ring or a pendant. Steps: Start with vajrasana and cross the legs so that ...
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Makarasana – Crocodile/ Dolphin posture

Steps: Variation 1 Lie on your stomach, lift your chest up and bring your elbows under your shoulder. Place the palms on the cheeks and ...
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Malasana – Garland Posture

Other names for this posture include; deep squat, namaskar asana Steps: Start in Samasthiti (equal standing posture), with your feet slightly wider than hip distance ...
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Marichyasana A

This is the 1st asana a series of postures dedicated to sage Marichi. This will help in preparation for the other postures. Steps: Inhale bend ...
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Marichyasana B

Marichyasana B

This is the 2nd posture a series dedicated to sage Marichi. Steps: Inhale bring the right foot into half lotus, bringing the heel as close ...
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Marichyasana C

Marichyasana is the set of poses dedicated to Sage Marichi (son of Brahmma) with the idea to elongate and stretch the spine Marichyasana C Marichyasana ...
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Marichyasana D

This is the 4th posture a series dedicated to sage Marichi. This is considered to be one of the more difficut twisting postures and will ...
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Marjariasana- Cat Posture

This yoga posture is usually performed in combination with Bitilasana (cow posture) for a vinyasa (movement) to warm up the spine. If you are combining ...
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Matsyasana – Fish Posture

This is a posture with a lot of physical and therapeutic benefits, it may take some time to master so that you are feeling comfortable, ...
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Mayurasana – Peacock Posture

Mayurasana (Sanskrit: मयूरासन) or Peacock Pose is an asana where the individual assumes a peacock like posture. This posture is mentioned in the first chapter ...
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Mukta hasta sirshasana A / headstand 5

Mukta means free and hasta means hand. This is one of the most difficult variation of headstand. It is comparitively easy to balance in this ...
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Mukta Hasta Sirshasana B/ Headstand 6

Mukta means free and hasta means hand. It is quite similar to Mukta hasta sirshasana A, the difference being the palms facing down. This is one ...
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Naman Pranamasana – Prostration posture

Naman - Bowing down, Pranam - A respectful greeting Steps: Sit in Vajrasana, Hold your heels. Exhale, slowly bend forward and place the crown of ...
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Navasana – Boat Posture

The balance in this posture comes from keeping your core muscles strong. Be conscious not to let the chest sink down, and the back become ...
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Pada Prasar Paschimottanasana – Legs Spread back stretch pose

Pada - Legs Prasar - Spread Steps:- Sit in Dandasana Spread your legs as wide as possible. Interlock the fingers behind the back. Raise the ...
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Padangushtasana – Hand to Big Toe Posture

Steps: Start with your feet parallel and hip width apart apart. Spread your weight evenly over the feet, and contract your thigh muscles to lift ...
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Padma mayurasana- Lotus peacock posture

Padma means lotus and Mayur means Peacock in Sanskrit.  This demands good physical strength though it is easier than Mayurasana. Steps: Sit in padmasana (lotus ...
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Padmasana – Lotus Posture

Padma = Lotus This is thought to be the best meditation posture, and if anyone is praticing Ashtanga yoga you will notice how the primary ...
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Parivrtta Supta Padangustasana – Revolved Reclining Hand To Big Toe Posture

Steps: Start with lying down on your back and spread your arms by the side of the body. Bend your right knee and hold the ...
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Parivrtta Trikonasana – Revolved triangle posture

Parivrtta means revolved, trikon means triangle. Steps: Stand in Tadasana. Inhale and spread your feet about 3 to 3.5 ft apart (or keep the gap between ...
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Parshvottanasana – Intense Side Stretch Posture

Steps: Starting with the right foot about 3ft in front of your left, toes pointing to the front edge of your mat. Turn your left ...
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Parsva Bakasana – Twisted Crane Posture

Parsva = Revolved/twisted Bak = Crane. This is an advanced pose that requires a lot of balance and practice. Steps Squat down with your feet ...
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Parsva sirshasana/ twisted headstand

Parsva means side or flank. In this variation, the trunk and the legs are turned sidewards on either side while balancing without disturbing the position ...
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Paschimottanasana – Intense West Stretch / Seated Forward Bend

This posture is full of benefits, but also not free from risks. Especially people with weak backs, need to listen to their body and modify ...
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Pincha Mayurasana- Feathered peacock pose- Forearm balance

Pincha means feather, mayura means peacock. This is a challenging inversion, beginners should do it against the wall or in the presence of a partner ...
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Prasarita Padottanasana A,B,C & D – Wide legged Forward bend A,B,C & D

Prasarita : Wide stance ; Pad: Foot ; Uttan : Intense stretch Prasarita Padottanasana A,B,C,D comes in the Starting sequence of Ashtanga Vinyasa Yoga. Prasarita ...
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Pungu Mayurasana – Wounded Peacock Posture – One arm balancing Yoga

Pungu = wounded and mayur = peacock. This is one arm balancing Yoga posture so requires a lot of wrist and core strength. This is ...
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Purvottanasana – Intense East Stretch /Setuasana – Bridge Pose

Also known as upward plank pose Purv - East Ott - intense Tan - stretch Setu - Bridge Intense east stretch, got this name, as ...
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Salamba Sarvangasana- Supported Shoulder Stand

Salamba - Supported Sarv - All Anga - Limb Asana - Posture Steps: Lie on your back with your arms by the side of your ...
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Salamba Sirshasana – Tripod Headstand

Salamba means supported, here the hands are used as support. The headstand has been nicknamed ‘King of yoga postures’ due to its numerous benefits. Steps: ...
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Salamba Sirshasana 3/ Headstand 3

This variation of Sirshasana requires more balance, so try it in front of a wall till you get the confidence to do a free headstand ...
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Samasthiti – Equal Standing Posture / Tadasana – Mountain Posture

Sanksrit Translation Sama = Equal/Upright/Straight/Level/Balanced     Sthiti = Stand/Stay Tad = Mountain This is often not regarded as a posture of its own but ...
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Santolasana- high plank postures

Variation 1: Sit in Vajrasana and come to a table top posture from there (hands and knee on the ground, shoulder width apart, body parallel ...
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Saral Bhujangasana – Easy Cobra Posture – Sphinx Posture

Saral - easy. Also known as sphinx asana. Steps: Lie flat on the stomach, with your chin on the floor, legs straight, feet together and ...
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Sarpasana – Snake Posture

Sarp = Snake Steps: Lie flat on the stomach, with the chin on the floor. Inter lock your fingers behind your back. Inhale, use the ...
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Savasana- Corpse Posture (Mritasana)

Savasana, or corpse pose, looks like a very easy posture (you may have even seen the "I'm here for the savasana" t-shirts) and while it ...
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Shalabhasana - Locust Posture

Shalabhasana – Locust Posture

Shalabh - Locust Steps: Lie flat on your stomach, with the legs and feet together, toes pointing back. Interlace your fingers and place them under ...
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Shashankasana – Hare Posture & Balasana – Child’s Posture

These postures are resting postures for relaxing the whole body. They are used interchangably, and sometimes the names are swapped over which is why I ...
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Shava Udarakarshanasana – Universal Spinal Twist

Steps: Start lying on your back in Shavansana (corpse posture) Exhale, bend your right knee and place the right sole on the left thigh, keeping ...
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Siddha Yoni Asana – Acomplished Posture for Women

This is the same as Siddhasana, but this is the accomplished pose for women. Steps : Sit straight on the floor, with both your legs ...
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Sirshasana- Headstand

The headstand has been nicknamed ‘King of yoga postures’ due to its numerous benefits. Variation Steps: Sit in Vajrasana (knee and shin on the ground ...
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Sucirandhrasana – Eye Of The Needle Posture

Suci - needle Randhra - opening/aperture/hole Variation 1 Variation 2 Steps: Lie on your back, with your knees bent, and the soles of your feet ...
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Sukhasana – Cross Legged Pose

Sukh- Joy/Bliss Also known as easy posture, this is often used to substitute Padmasana (lotus posture) in a range of postures. Steps: Start in Dandasana ...
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Supta Konasana – Reclining Angle Posture

Steps: Start by placing some blankets on the floor, folded neatly. These folded blankets will support your neck and shoulders. Lie on your back, with ...
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Supta Padangushtasana – Reclining Big Toe Posture

Steps: Start lying on your back with your legs stretched out, and arms by your sides, you may put a thin cushion or folded blanket under ...
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Supta Pawanmuktasana – Wind Release Pose

Supta = Reclining, Pawan = wind, Mukt = Release. Steps: Variation 1 Lie down on your back with your hands by the side of the ...
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Supta Udarakarshanasana – Sleeping Abdominal Stretch Pose

Supta - Sleeping, lying down; Udar - Abdomen; Akarshan - Stretch Steps: Lie on your back Bend your knee and place the soles of your ...
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Supta Virasana – Reclining Hero Posture

This is an intense stretch on the knees so be particularly careful if you feel any pain. DO NOT practice this posture until you can ...
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Talasana- Palm Tree Posture – Raised Hands Posture

Tala - Palm Tree. Steps: Start with feet hip width apart, and your arms by the sides of your body. Interlock your fingers, turn the ...
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Tiryak Bhujangasana – Swaying Cobra posture

Tiryak means swaying, bhujang means a snake. Steps:   Lie down on your stomach. Legs straight with toes pointing backwards (feet can be together or apart ...
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Tiryaka Talasana – Swaying Palm Tree Posture

Tiryaka - Swaying Tala - Palm Tree. Steps: Stand with feet a little more than hip width apart. Fix your gaze at a point directly ...
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Tittibhasana – Firefly Posture

Steps: Stand with your feet hip width apart. Exhale, bend forward and bring your arms through the legs, so the backs of your shoulders come ...
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Udarakarshanasana – Abdominal Stretch Posture

Steps: Start sitting in the squatting position with the feet hip width apart and the hands on the knees. Exhale, twists and bring the right ...
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Upavistha Konasana A – Wide angle seated forward bend

Upavistha - Seated, Kon - angle Steps Sit in Dandasana. Spread your legs about 90 to 120 degrees apart. Place your hands on the floor ...
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Urdhva Dhanurasana – Upward Bow Posture / Chakrasana – Wheel Posture

Steps: Lie down on your back, inhale and bend your knees so that your feet are flat on the floor with the heels as close ...
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Urdhva Kukkutasana – upward rooster posture

Urdhva means upwards, kukkut means a rooster. There are several ways to come into this posture like headstand and handstand, but for the ones who ...
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Urdhva Padmasana – Upward Lotus Posture

This is a challenging posture and an extension of Sarvangasana (Shoulderstand) seen in the first series of Ashtanga Yoga. You need to make sure you ...
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Urdhva Uttanasana- Upwards Forward Bend

Steps: Start with feet together and hands by the sides of the body (Samasthiti) Exhale and bend forward from the hips, not the waist (to ...
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Urdvah Hastasana – Upward Hands Posture / Upwards Salute

This posture is Step2 and 9 in Ashtanga Surya Namaskar A Steps: Stand in Samasthiti (equal standing posture), weight spread evenly over the feet. Open ...
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Ushtrasana – Camel posture

In Sanskrit ‘ushtra‘ means ‘Camel’ so it is also called the camel posture. Steps for Ushtrasana (Camel pose) 1.Sit on your heels, with your knees ...
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Utkatasana – Fierce Posture

Also known as chair posture Steps: Start in Samathiti (equal standing posture).  Inhale and raise your arms up, perpendicular to the floor, plams touching, looking ...
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Utpluthih – Uprooting

Utpluthih is also known as tolasana - scales pose Steps: 1 Take the legs in to the lotus pose. If this is not possible have ...
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Uttanasana – Standing Forward Bend

Steps: Starting either in Samasthiti (equal standing posture), or Urdhva Hastasana (Upward hand posture). Exhale and bend forward from the hips, not the waist (to ...
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Utthita Hasta Padangushtasana/ Upright hand to big toe pose

Utthita - Upright Hasta - hand Pad - feet Angushtha - big toe Steps: Start from Tadasana/Samasthiti shift your whole weight on your left leg ...
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Utthita Parsvakonasana – Extended Side Angle Posture

Utthita = extended Parsva = side, Kon = angle Utthita Parsvakonasana Utthita Parsvakonasana variation Steps 1. Begin in Samasthiti (Mountain Pose). Exhale step your right ...
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Utthita Trikonasana – Extended Triangle Posture

Utthita means extended or stretched, trikon means triangle. Steps: Stand in Tadasana. Inhale and spread your feet about 3 to 3.5 ft apart (or keep ...
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Vajrasana – Thunderbolt Posture

Vajrasana is also called Diamond Pose Steps: Sit in Dandasana (hips on ground, legs in front) Bend your knees and bring your heels under your ...
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Vipreet Naukasana – Reverse boat posture

Vipreet means reverse, nauka means boat. This posture is also called salabhasana in Iyenger yoga. Variation 1 Variation 2 Steps: Lie on the floor on the ...
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Virasana – Hero Posture

vira = hero/man/chief This is a good posture to use for meditation especially as it twists your knees in the opposite direction to most other ...
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Virbhadrasana 1- Warrior 1

Virbhadra is the name of a Warrior who was the incarnation of Lord Shiva Steps Start with the Mountain Pose. Jump or move your left ...
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Virbhadrasana 2- Warrior 2

Virbhadrasana 2- Warrior 2

Virbhadra is the name of a warrior who was an incarnation of Lord Shiva Steps Start with the Mountain Pose. Jump or walk so that ...
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Virbhadrasana 3 – Warrior 3 posture

Virbhadra is the name of a warrior who was the incarnation of Lord Shiva Steps Begin standing in Tadasana (mountain pose) with your feet hip-distance apart ...
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Vrikshasana- Tree posture

Vriksha means tree, hence the name Tree posture. Steps: Stand in Tadasana (Mountain posture - straight legs, feet together, arms by the side, chin parallel to ...
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Vyaghrasana – Tiger Pose

Vyaghr-Tiger. This is a dynamic pose, Vyaghrasana 1 (on inhale) Vyaghrasana 2 (on exhale) Steps: Start in a tabletop position, (on your hands and knees) ...
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Yoga Mudrasana – Yogic Seal Posture/ Baddha Padmasana – Bound Lotus Poture

This is an intense posture so if you knees start hurting at any point, immediately come out of the position. You can modify by trying ...
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