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Yoga Poses GuideExplore 78 Asanas with Benefits, Keys, and Sanskrit Names

Our Yoga Poses Guide gathers 78 Asanas, providing a quick overview of their keys, benefits, cautions, qualities, and Sanskrit names. Originally designed as a pedagogical tool for our Yoga teacher training students, it has become an essential resource for trainers and practitioners seeking a comprehensive understanding of each Asana.

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Pose Types

Pose Levels

Pose Benefits

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Lotus Pose

Sanskrit Name: Padmasana

intermediate, seated, calming

Easy Pose

Sanskrit Name: Sukhasana

beginner, seated, calming

Bound Angle Pose

Sanskrit Name: Baddha Konasana

beginner, seated, grounding

Cow Face Pose

Sanskrit Name: Gomukhasana

intermediate, seated, grounding

Hero Pose

Sanskrit Name: Virasana

beginner, seated, calming

Staff Pose

Sanskrit Name: Dandasana

beginner, seated, grounding

Heron Pose

Sanskrit Name: Krounchasana

intermediate, seated, calming

Diamond Pose

Sanskrit Name: Vajrasana

beginner, seated, calming

Compass Pose

Sanskrit Name: Surya Yantrasana

intermediate, seated, energizing

Monkey pose

Sanskrit Name: Hanumanasana

advanced, seated, grounding

Half Pigeon Pose

Sanskrit Name: Ardha Kapotasana

intermediate, seated, grounding

Triangle Pose

Sanskrit Name: Utthita Trikonasana

beginner, standing, energizing

Revolved Triangle Pose

Sanskrit Name: Parivrtta Trikonasana

intermediate, standing, energizing

Mountain Pose

Sanskrit Name: Tadasana/Samasthiti

beginner, standing, grounding

Upward Salute

Sanskrit Name: Urdhva Hastasana

beginner, standing, energizing

Half Standing Forward Bend

Sanskrit Name: Ardha Uttanasana

beginner, standing, energizing

Chair Pose

Sanskrit Name: Utkatasana

beginner, standing, energizing

Warrior 1

Sanskrit Name: Virabhadrasana I

beginner, standing, energizing

Warrior 2

Sanskrit Name: Virabhadrasana II

beginner, standing, grounding

Extended Side Angle Pose

Sanskrit Name: Utthita Parsvakonasana

beginner, standing, energizing

Tree Pose

Sanskrit Name: Vrksasana

beginner, standing, grounding

Extended Hand To Big Toe A

Sanskrit Name: Utthita Hasta Padangusthasana A

intermediate, standing, balancing

Extended Hand To Big Toe B

Sanskrit Name: Utthita Hasta Padangusthasana B

intermediate, standing, balancing

Half Moon Pose

Sanskrit Name: Ardha Chandrasana

intermediate, standing, balancing

Eagle Pose

Sanskrit Name: Garudasana

intermediate, standing, balancing

Lord Shiva's Pose

Sanskrit Name: Natarajasana

intermediate, standing, balancing

Bound Side Angle Pose

Sanskrit Name: Baddha Parsvakonasana

intermediate, standing, energizing

Half Lotus Tree Pose

Sanskrit Name: Ardha Padma Vrksasana

intermediate, standing, balancing

High Lunge Pose

Sanskrit Name: Utthita ashwa sanchalanasana

beginner, standing, balancing

Equestrian Pose

Sanskrit Name: Ashwa Sanchalanasana

beginner, standing, energizing

Warrior 3

Sanskrit Name: Virabhadrasana III

intermediate, standing, energizing

Standing Forward Pose

Sanskrit Name: Uttanasana

beginner, forward-bend, calming

Head To Knee Pose

Sanskrit Name: Janu Sirsasana

intermediate, forward-bend, calming

Sage Marichi 1

Sanskrit Name: Marichyasana I

intermediate, forward-bend, calming

Wide Angle Seated Forward Bend

Sanskrit Name: Upavistha Konasana

advanced, forward-bend, calming

Pyramid Pose

Sanskrit Name: Parsvottanasana

intermediate, forward-bend, calming

Half Bound Lotus Standing Forward Bend

Sanskrit Name: Ardha Baddha Padmottanasana

advanced, forward-bend, balancing

Locked Lotus Pose

Sanskrit Name: Baddha Padmasana

advanced, forward-bend, grounding

Reverse Prayer Pyramid

Sanskrit Name: Parsvottanasana Paschima Namaskarasana

intermediate, forward-bend, calming

Seated Forward Bend

Sanskrit Name: Paschimottanasana

intermediate, forward-bend, calming

Cobra Pose

Sanskrit Name: Bhujangasana

intermediate, back-bend, energizing

Bow Pose

Sanskrit Name: Dhanurasana

intermediate, back-bend, energizing

King Pigeon Pose

Sanskrit Name: Eka Pada Rajakapotasana

advanced, back-bend, energizing

Camel Pose

Sanskrit Name: Ustrasana

intermediate, back-bend, energizing

Bridge Pose

Sanskrit Name: Sethu Bandha Sarvangasana

beginner, back-bend, calming

Reclined Hero Pose

Sanskrit Name: Supta Virasana

intermediate, back-bend, calming

Fish Pose

Sanskrit Name: Matsyasana

intermediate, back-bend, calming

Raised Arm Pose

Sanskrit Name: Hasta Uttanasana

intermediate, back-bend, energizing

Wild Thing Pose

Sanskrit Name: Camatkarasana

intermediate, back-bend, energizing

Wheel Pose

Sanskrit Name: Urdhva Dhanurasana

advanced, back-bend, energizing

Half Spinal Twist

Sanskrit Name: Ardha Matsyendrasana

beginner, twist, calming

Sage Marichi 3

Sanskrit Name: Marichyasana III

intermediate, twist, calming

Supine Spinal Twist

Sanskrit Name: Supta Matsyendrasana

beginner, twist, calming

Revolved Head To Knee Pose

Sanskrit Name: Parivrtta Janu Sirsasana

intermediate, twist, calming

Lord Of The Fishes

Sanskrit Name: Matsyendrasana

beginner, twist, calming

Downward Facing Dog

Sanskrit Name: Adho Mukha Svanasana

beginner, inversion, grounding

Plow Pose

Sanskrit Name: Halasana

intermediate, inversion, calming

Shoulder Stand

Sanskrit Name: Sarvangasana

intermediate, inversion, calming

Headstand Pose

Sanskrit Name: Sirsasana

advanced, inversion, energizing

Half Headstand Pose

Sanskrit Name: Urdhva Dandasana

advanced, inversion, balancing

Lotus Shoulderstand Pose

Sanskrit Name: Padma Sarvangasana

advanced, inversion, calming

Super Fish Pose

Sanskrit Name: Matsyasana variation

intermediate, inversion, energizing

Supported Headstand Pose

Sanskrit Name: Salamba Sirsasana

intermediate, inversion, energizing

Plank Pose

Sanskrit Name: Kumbhakasana

beginner, arm-balance, balancing

Four-Limbed Staff Pose

Sanskrit Name: Chaturanga Dandasana

intermediate, arm-balance, balancing

Upward Facing Dog

Sanskrit Name: Urdhva Mukha Svanasana

beginner, arm-balance, energizing

Side Plank Pose

Sanskrit Name: Vasisthasana

beginner, arm-balance, balancing

Crane Pose

Sanskrit Name: Bakasana

intermediate, arm-balance, balancing

Lotus Peacock Pose

Sanskrit Name: Padma Mayurasana

advanced, arm-balance, balancing

Eight Limbed Salutation

Sanskrit Name: Ashtanga namaskara

intermediate, arm-balance, balancing

Child Pose

Sanskrit Name: Balasana

beginner, restorative, calming

Corpse Pose

Sanskrit Name: Shavasana

beginner, restorative, calming

Reclining Bound Angle Pose

Sanskrit Name: Supta Baddha konasana

beginner, restorative, calming

Garland Pose

Sanskrit Name: Malasana

beginner, preparatory, calming

Table Pose

Sanskrit Name: Bharmanasana

beginner, preparatory, grounding

Cow Pose

Sanskrit Name: Bitilasana

beginner, preparatory, grounding

Cat Pose

Sanskrit Name: Marjariasana

beginner, preparatory, grounding
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