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

Explore 78 Essential Yoga Poses with benefits, cautions, Sanskrit names, and teaching cues. This guide was originally designed for our teacher training students and is now a trusted reference for yogis and educators worldwide.

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Pose Types

Pose Levels

Pose Benefits

demonstration of Lotus pose, Padmasana in sanskrit

Lotus Pose

Padmasana Sanskrit name of
Lotus Pose
intermediate, seated, calming
demonstration of Easy pose, Sukhasana in sanskrit

Easy Pose

Sukhasana Sanskrit name of
Easy Pose
beginner, seated, calming
demonstration of Bound angle pose, Baddha konasana in sanskrit

Bound Angle Pose

Baddha Konasana Sanskrit name of
Bound Angle Pose
beginner, seated, grounding
demonstration of Cow Face Pose, Gomukhasana in sanskrit

Cow Face Pose

Gomukhasana Sanskrit name of
Cow Face Pose
intermediate, seated, grounding
demonstration of Hero pose, Virasana in sanskrit

Hero Pose

Virasana Sanskrit name of
Hero Pose
beginner, seated, calming
demonstration of Staff pose, Dandasana in sanskrit

Staff Pose

Dandasana Sanskrit name of
Staff Pose
beginner, seated, grounding
demonstration of Heron pose, Krounchasana in sanskrit

Heron Pose

Krounchasana Sanskrit name of
Heron Pose
intermediate, seated, calming
demonstration of Diamond pose, Vajrasana in sanskrit

Diamond Pose

Vajrasana Sanskrit name of
Diamond Pose
beginner, seated, calming
demonstration of Compass pose, Surya Yantrasana in sanskrit

Compass Pose

Surya Yantrasana Sanskrit name of
Compass Pose
intermediate, seated, energizing
demonstration of Monkey pose or Hanumanasana in sanskrit

Monkey pose

Hanumanasana Sanskrit name of
Monkey pose
advanced, seated, grounding
demonstration of Half pigeon pose or Ardha Kapotasana in sanskrit

Half Pigeon Pose

Ardha Kapotasana Sanskrit name of
Half Pigeon Pose
intermediate, seated, grounding
demonstration of Triangle pose, Utthita Trikonasana in sanskrit

Triangle Pose

Utthita Trikonasana Sanskrit name of
Triangle Pose
beginner, standing, energizing
demonstration of Revolved Triangle pose, Parivrtta Trikonasana in sanskrit

Revolved Triangle Pose

Parivrtta Trikonasana Sanskrit name of
Revolved Triangle Pose
intermediate, standing, energizing
demonstration of Mountain pose, Tadasana in sanskrit

Mountain Pose

Tadasana/Samasthiti Sanskrit name of
Mountain Pose
beginner, standing, grounding
demonstration of Upward Salute, Urdhva Hastasana in sanskrit

Upward Salute

Urdhva Hastasana Sanskrit name of
Upward Salute
beginner, standing, energizing
demonstration of Half standing forward bend pose, Ardha uttanasana in sanskrit

Half Standing Forward Bend

Ardha Uttanasana Sanskrit name of
Half Standing Forward Bend
beginner, standing, energizing
demonstration of Chair pose, Utkatasana in sanskrit

Chair Pose

Utkatasana Sanskrit name of
Chair Pose
beginner, standing, energizing
demonstration of Warrior 1, Virabhadrasana in sanskrit

Warrior 1

Virabhadrasana I Sanskrit name of
Warrior 1
beginner, standing, energizing
demonstration of Warrior 2, Virabhadrasana II in sanskrit

Warrior 2

Virabhadrasana II Sanskrit name of
Warrior 2
beginner, standing, grounding
demonstration of Extended side angle pose, Utthita Parsvakonasana in sanskrit

Extended Side Angle Pose

Utthita Parsvakonasana Sanskrit name of
Extended Side Angle Pose
beginner, standing, energizing
demonstration of Tree pose, Vrksasana in sanskrit

Tree Pose

Vrksasana Sanskrit name of
Tree Pose
beginner, standing, grounding
demonstration of Extended Hand To Big Toe A Pose, Utthita Hasta Padangustasana A in sanskrit

Extended Hand To Big Toe A

Utthita Hasta Padangusthasana A Sanskrit name of
Extended Hand To Big Toe A
intermediate, standing, balancing
demonstration of Extended Hand To Big Toe B Pose, Utthita Hasta Padangusthasana B in sanskrit

Extended Hand To Big Toe B

Utthita Hasta Padangusthasana B Sanskrit name of
Extended Hand To Big Toe B
intermediate, standing, balancing
demonstration of Half Moon pose, Ardha Chandrasana in sanskrit

Half Moon Pose

Ardha Chandrasana Sanskrit name of
Half Moon Pose
intermediate, standing, balancing
demonstration of Eagle pose, Garudasana in sanskrit

Eagle Pose

Garudasana Sanskrit name of
Eagle Pose
intermediate, standing, balancing
demonstration of Lord Shiva's pose, Natarajasana in sanskrit

Lord Shiva's Pose

Natarajasana Sanskrit name of
Lord Shiva's Pose
intermediate, standing, balancing
demonstration of Bound side angle pose, Baddha Parsvakonasana in sanskrit

Bound Side Angle Pose

Baddha Parsvakonasana Sanskrit name of
Bound Side Angle Pose
intermediate, standing, energizing
demonstration of Half lotus tree pose, Ardha Padma Vrksasana in sanskrit

Half Lotus Tree Pose

Ardha Padma Vrksasana Sanskrit name of
Half Lotus Tree Pose
intermediate, standing, balancing
demonstration of High lunge pose, Utthita ashwa sanchalanasana in sanskrit

High Lunge Pose

Utthita ashwa sanchalanasana Sanskrit name of
High Lunge Pose
beginner, standing, balancing
demonstration of Equestrian pose, Ashwa sanchalanasana in sanskrit

Equestrian Pose

Ashwa Sanchalanasana Sanskrit name of
Equestrian Pose
beginner, standing, energizing
demonstration of Warrior 3, Virabhadrasana III in sanskrit

Warrior 3

Virabhadrasana III Sanskrit name of
Warrior 3
intermediate, standing, energizing
demonstration of Standing Forward Bend, Uttanasana in sanskrit

Standing Forward Pose

Uttanasana Sanskrit name of
Standing Forward Pose
beginner, forward-bend, calming
demonstration of Head to knee pose, Janu sirsasana in sanskrit

Head To Knee Pose

Janu Sirsasana Sanskrit name of
Head To Knee Pose
intermediate, forward-bend, calming
demonstration of Sage Marichi 1, Marichyasana I in sanskrit

Sage Marichi 1

Marichyasana I Sanskrit name of
Sage Marichi 1
intermediate, forward-bend, calming
demonstration of Wide angle seated forward bend, Upavistha Konasana in sanskrit

Wide Angle Seated Forward Bend

Upavistha Konasana Sanskrit name of
Wide Angle Seated Forward Bend
advanced, forward-bend, calming
demonstration of Pyramid pose, Parsvottanasana in sanskrit

Pyramid Pose

Parsvottanasana Sanskrit name of
Pyramid Pose
intermediate, forward-bend, calming
demonstration of Half lotus forward fold, Ardha Baddha Padmottanasana in sanskrit

Half Bound Lotus Standing Forward Bend

Ardha Baddha Padmottanasana Sanskrit name of
Half Bound Lotus Standing Forward Bend
advanced, forward-bend, balancing
demonstration of Locked Lotus pose, Baddha Padmasana in sanskrit

Locked Lotus Pose

Baddha Padmasana Sanskrit name of
Locked Lotus Pose
advanced, forward-bend, grounding
demonstration of Reverse prayer pyramid or Parsvottanasana paschima namaskarasana in sanskrit

Reverse Prayer Pyramid

Parsvottanasana Paschima Namaskarasana Sanskrit name of
Reverse Prayer Pyramid
intermediate, forward-bend, calming
demonstration of Seated forward bend or Paschimottanasana in sanskrit

Seated Forward Bend

Paschimottanasana Sanskrit name of
Seated Forward Bend
intermediate, forward-bend, calming
demonstration of Cobra pose, Bhujangasana in sanskrit

Cobra Pose

Bhujangasana Sanskrit name of
Cobra Pose
intermediate, back-bend, energizing
demonstration of Bow pose, Dhanurasana in sanskrit

Bow Pose

Dhanurasana Sanskrit name of
Bow Pose
intermediate, back-bend, energizing
demonstration of King pigeon pose, Eka pada rajakapotasana in sanskrit

King Pigeon Pose

Eka Pada Rajakapotasana Sanskrit name of
King Pigeon Pose
advanced, back-bend, energizing
demonstration of Camel pose, Ustrasana in sanskrit

Camel Pose

Ustrasana Sanskrit name of
Camel Pose
intermediate, back-bend, energizing
demonstration of Bridge Pose, Setu Bandha Sarvangasana in sanskrit

Bridge Pose

Sethu Bandha Sarvangasana Sanskrit name of
Bridge Pose
beginner, back-bend, calming
demonstration of Reclined hero pose, Supta virasana in sanskrit

Reclined Hero Pose

Supta Virasana Sanskrit name of
Reclined Hero Pose
intermediate, back-bend, calming
demonstration of Fish Pose, Matsyasana in sanskrit

Fish Pose

Matsyasana Sanskrit name of
Fish Pose
intermediate, back-bend, calming
demonstration of Raised arm pose, Hasta Uttanasana in sanskrit

Raised Arm Pose

Hasta Uttanasana Sanskrit name of
Raised Arm Pose
intermediate, back-bend, energizing
demonstration of Wild thing pose, Camatkarasana in sanskrit

Wild Thing Pose

Camatkarasana Sanskrit name of
Wild Thing Pose
intermediate, back-bend, energizing
demonstration of Wheel pose or Urdhva dhanurasana in sanskrit

Wheel Pose

Urdhva Dhanurasana Sanskrit name of
Wheel Pose
advanced, back-bend, energizing
demonstration of Half Spinal Twist pose, Ardha matsyendrasana in sanskrit

Half Spinal Twist

Ardha Matsyendrasana Sanskrit name of
Half Spinal Twist
beginner, twist, calming
demonstration of Sage Marichi 3, Marichyasana III in sanskrit

Sage Marichi 3

Marichyasana III Sanskrit name of
Sage Marichi 3
intermediate, twist, calming
demonstration of Supine spinal twist pose,, Supta matsyendrasana in sanskrit

Supine Spinal Twist

Supta Matsyendrasana Sanskrit name of
Supine Spinal Twist
beginner, twist, calming
demonstration of Revolved head to knee pose, Parivrtta Janu Sirsasana in sanskrit

Revolved Head To Knee Pose

Parivrtta Janu Sirsasana Sanskrit name of
Revolved Head To Knee Pose
intermediate, twist, calming
demonstration of Lord of the fishes, Matsyendrasana in sanskrit

Lord Of The Fishes

Matsyendrasana Sanskrit name of
Lord Of The Fishes
beginner, twist, calming
demonstration of Downward facing dog pose, Adho mukha svanasana in sanskrit

Downward Facing Dog

Adho Mukha Svanasana Sanskrit name of
Downward Facing Dog
beginner, inversion, grounding
demonstration of Plow pose, Halasana in sanskrit

Plow Pose

Halasana Sanskrit name of
Plow Pose
intermediate, inversion, calming
demonstration of Shoulder stand, Sarvangasana in sanskrit

Shoulder Stand

Sarvangasana Sanskrit name of
Shoulder Stand
intermediate, inversion, calming
demonstration of Headstand pose, Sirsasana in sanskrit

Headstand Pose

Sirsasana Sanskrit name of
Headstand Pose
advanced, inversion, energizing
demonstration of Half Headstand pose, Urdhva dandasana in sanskrit

Half Headstand Pose

Urdhva Dandasana Sanskrit name of
Half Headstand Pose
advanced, inversion, balancing
demonstration of Lotus shoulderstand pose, Padma Sarvangasana in sanskrit

Lotus Shoulderstand Pose

Padma Sarvangasana Sanskrit name of
Lotus Shoulderstand Pose
advanced, inversion, calming
demonstration of Super fish pose, Matsyasana variation in sanskrit

Super Fish Pose

Matsyasana variation Sanskrit name of
Super Fish Pose
intermediate, inversion, energizing
demonstration of Supported Headstand pose, Salamba Sirsasana in sanskrit

Supported Headstand Pose

Salamba Sirsasana Sanskrit name of
Supported Headstand Pose
intermediate, inversion, energizing
demonstration of Plank pose, Kumbhakasana in sanskrit

Plank Pose

Kumbhakasana Sanskrit name of
Plank Pose
beginner, arm-balance, balancing
demonstration of Chaturanga pose, Chaturanga dandasana in sanskrit

Four-Limbed Staff Pose

Chaturanga Dandasana Sanskrit name of
Four-Limbed Staff Pose
intermediate, arm-balance, balancing
demonstration of Upward facing dog pose, Urdhva mukha svanasana in sanskrit

Upward Facing Dog

Urdhva Mukha Svanasana Sanskrit name of
Upward Facing Dog
beginner, arm-balance, energizing
demonstration of Side Plank Pose, Vasisthasana in sanskrit

Side Plank Pose

Vasisthasana Sanskrit name of
Side Plank Pose
beginner, arm-balance, balancing
demonstration of Crane pose, Bakasana in sanskrit

Crane Pose

Bakasana Sanskrit name of
Crane Pose
intermediate, arm-balance, balancing
demonstration of Lotus peacock pose, Padma mayurasana in sanskrit

Lotus Peacock Pose

Padma Mayurasana Sanskrit name of
Lotus Peacock Pose
advanced, arm-balance, balancing
demonstration of Eight limbed salutation, Ashtanga namaskara in sanskrit

Eight Limbed Salutation

Ashtanga namaskara Sanskrit name of
Eight Limbed Salutation
intermediate, arm-balance, balancing
demonstration of Child pose, Balasana in sanskrit

Child Pose

Balasana Sanskrit name of
Child Pose
beginner, restorative, calming
demonstration of Corpse pose, Shavasana in sanskrit

Corpse Pose

Shavasana Sanskrit name of
Corpse Pose
beginner, restorative, calming
demonstration of Reclining bound angle pose or Supta Baddha konasana in sanskrit

Reclining Bound Angle Pose

Supta Baddha konasana Sanskrit name of
Reclining Bound Angle Pose
beginner, restorative, calming
demonstration of Garland pose, Malasana in sanskrit

Garland Pose

Malasana Sanskrit name of
Garland Pose
beginner, preparatory, calming
demonstration of Table pose, Bharmanasana in sanskrit

Table Pose

Bharmanasana Sanskrit name of
Table Pose
beginner, preparatory, grounding
demonstration of Cow pose or Bitilasana in sanskrit

Cow Pose

Bitilasana Sanskrit name of
Cow Pose
beginner, preparatory, grounding
demonstration of Cat pose or Marjariasana in sanskrit

Cat Pose

Marjariasana Sanskrit name of
Cat Pose
beginner, preparatory, grounding

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