Yoga Poses: directory of asanas with Sanskrit names

In short: this is our directory of yoga poses (asanas), each with step-by-step instructions, alignment cues, modifications, cautions and, where one is established, its Sanskrit name. Every pose page shows whether its names and instructions have been checked against two sources and whether a qualified teacher has reviewed it. Start with a handful of foundation poses, practice them in a short sequence, and add new poses one at a time. Use the filters below to find poses by family, level, body area or props.

Whether you are stepping onto a mat for the first time or you have practiced for years and want to refine a pose, the guides here are written to be clear for beginners and accurate enough for experienced practitioners. Every pose has one page, under its most common English name, with the Sanskrit name and other spellings listed so you can find it however you search. Nothing here is a treatment for any condition: poses are movement practices, and the guides tell you when to adapt one or check with a doctor first.

Poses, families, sequences and series

Four words organize this library, and it helps to keep them apart:

• An asana is one posture. Triangle pose or downward dog is a single shape you come into, hold and leave. Each asana has one page here, with its other names and spellings listed on it.
• A pose family groups related postures. Standing poses, forward bends, twists or arm balances share a basic shape or action. A pose can belong to several families. See poses by family.
• A sequence arranges postures in an order. The sun salutation is a sequence, not an individual pose: it links several poses with the breath. Some sequences have a traditional order, others are newly designed flows, and each page says which. See sequences and flows.
• A practice series is an established, larger practice within one tradition, such as the Ashtanga primary series or the Sivananda 12 basic postures. See traditional practice series.

No list of yoga poses is complete. There is no universally agreed catalogue of every yoga pose: traditions name, spell and shape postures differently, teachers keep creating variations, and the same name sometimes describes two different poses. This library is built to grow. It covers the postures taught across the major traditions, keeps one page per pose, separates established poses from named variations, supported adaptations and modern descriptive names, and says so when a name differs between schools. It does not claim to include every pose ever created.

Ways to browse

• Yoga poses A to Z (English names) and Sanskrit pose names A to Z
• By pose family, by difficulty and by tradition
• Props, chair and wall adaptations
• A beginner learning pathway, step by step
• Sanskrit words in pose names (ardha, parivrtta, supta…)

Start here: three steps

1. Learn a few foundations. Our list of beginner yoga poses picks the ones to learn first. Start with mountain pose, cat-cow and downward dog.
2. Put them in a sequence. A short plan is easier to repeat than a list of poses. Try the step-by-step sun salutation or browse all practice plans by length and level.
3. Add one pose at a time. Use the directory below to pick a new pose, read its guide, and use props where it suggests them. Our guide to yoga blocks explains the most useful one.

Yoga poses for beginners: a starter set

These eight poses cover the main movements of the spine, standing balance, gentle strength and rest, and they appear in most beginner classes.

Pose	Family	Why start here
Mountain pose	Standing	The base for every standing pose: how to stand evenly and tall
Cat-cow	Kneeling	A gentle warm-up that moves the spine with the breath
Downward dog	Standing, mild inversion	Appears in almost every flowing class; bend the knees freely
Cobra pose	Prone backbend	A small, controllable backbend
Bridge pose	Supine backbend	Works the back of the legs with the head and shoulders supported
Tree pose	Standing balance	Balance practice you can do near a wall
Triangle pose	Standing	Teaches alignment of the legs and side body
Corpse pose	Resting	The rest at the end of practice

Once these feel familiar, guides such as pigeon pose, chaturanga and crow pose show how to build toward more demanding shapes in stages. Some poses, like lotus and headstand, are best left until you have practiced for a while, ideally with a teacher.

How the pose directory is organized

Each pose is tagged so you can narrow the directory with the filters below:

• Family: standing, seated, supine (on the back), prone (on the belly), kneeling, balancing, forward bends, backbends, twists, side bends, inversions, arm balances, and resting and restorative poses. A pose can belong to more than one family.
• Level: beginner, intermediate or advanced. Level describes the full pose; most guides include an easier version.
• Body area: where you are likely to feel the pose, from feet and ankles to neck.
• Movement: forward fold, backbend, twist, side bend, hip opening, balance, strength hold, inversion or rest.
• Props: none, mat, block, strap, bolster, blanket, chair or wall.
• Starting position: standing, seated, kneeling, reclining (on the back), prone (on the belly) or hands-supported.
• Tradition or style: the styles that teach the pose, such as Ashtanga, Iyengar, Sivananda or yin.
• Record: established pose, named variation, supported adaptation, modern descriptive name or yin pose.
• Solo or partner: almost all poses here are for one person.

What “asana” means

The Sanskrit word āsana first means sitting or a seat, and by extension a posture; the Monier-Williams dictionary notes postures held by devotees, counted as five in some sources and 84 in others. Our glossary entry on asana goes further. In Patanjali’s Yoga Sutras, posture is the third of the eight limbs of yoga, and sutra 2.46 describes it in Charles Johnston’s 1912 translation as “firm and without strain.” The Hatha Yoga Pradipika, a 15th-century manual, says Shiva taught 84 postures and describes 15 of them, most of them seated. Many poses taught today, including downward dog and chaturanga, are not among them: yoga historians such as Mark Singleton have traced how modern posture practice took shape in the early 20th century, drawing on several influences. Our guide to the history of yoga tells that story, and our guide to the Yoga Sutras covers the text itself.

How to read a pose guide

Every guide follows the same order, so you always know where to look:

1. At a glance: English and Sanskrit names, family, level, body areas, movement and props.
2. Step by step: numbered instructions from the starting position to coming out.
3. Alignment cues: the few details that make the biggest difference.
4. Modifications and props: easier, supported or chair versions.
5. Common mistakes and cautions: what to avoid and who should adapt or skip the pose.
6. The background: what the Sanskrit name means, how old the pose is and the reasoning behind the cues.
7. Preparation, counterposes and next poses: linked at the end of each guide.

How we check Sanskrit names. We give the name in IAST (the standard scholarly transliteration, with marks such as ā and ś) and in Devanagari script only when we can confirm them in a reliable source, such as the Monier-Williams Sanskrit-English Dictionary or a translated classical text, and we record that source on the page. Many pose names are modern, and a few cannot be traced with confidence; in those cases we say so instead of guessing. Cat-cow is one example. Pages whose names and instructions are not yet confirmed by two sources are marked “Needs verification”, and every page says whether a qualified teacher has reviewed it.

Practicing yoga poses safely

The US National Center for Complementary and Integrative Health describes yoga as generally safe for healthy people when practiced properly under a qualified instructor. Injuries do happen, most often sprains and strains, and the knee and lower leg are the areas most commonly hurt. NCCIH advises newcomers to avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing, and notes that older adults may need to take particular care. A few simple habits help:

• Warm up before deeper poses, and come out of any pose that causes sharp pain, numbness or tingling.
• Use props freely; they are tools, not a sign of weakness.
• Learn from a qualified teacher when you can, and tell them about injuries or health conditions.
• If you are pregnant, have a health condition or are recovering from an injury, check with your doctor first. See prenatal yoga, yoga for older adults and yoga and back pain.

Poses, styles, breath and travel

The same pose feels different in different classes: held for a few breaths in vinyasa, held for minutes with props in yin yoga, or fully supported in restorative yoga. Compare them in our guide to types of yoga. Poses also go hand in hand with the breath; our breathing exercises hub starts with simple practices you can use on the mat. And if you would like to practice with a teacher every day for a week, our guide to yoga retreats and our yoga destinations are the place to start planning.

Browse the pose directory

Use the filters below to browse every pose guide by family, starting position, movement, difficulty, tradition and props, or search any English or Sanskrit name in any spelling. The A to Z list shows everything on one page.

Frequently asked questions

How many yoga poses are there?

There is no fixed number. The Hatha Yoga Pradipika, a 15th-century text, says Shiva taught 84 postures and describes 15 of them. Modern books and styles teach many more, and new variations keep appearing. You only need a small set of foundations to practice well.

What are the best yoga poses for beginners?

Good first poses include mountain pose, cat-cow, downward dog with bent knees, cobra, bridge, tree, triangle and corpse pose. Our list of beginner yoga poses explains each choice and gives a short starter flow.

Do I need to learn the Sanskrit names?

No. The English names are fine, and many teachers use them. Knowing a few Sanskrit names helps in classes that use them and when reading about yoga. Each guide gives both where a Sanskrit name is established, and says when a pose has only a modern English name.

Is this a complete list of all yoga poses?

No list can be. There is no universally agreed catalogue of yoga poses: names, spellings and shapes differ between traditions, and new variations keep appearing. Our library covers the postures taught across the major traditions, one page per pose, and keeps growing.

Is the sun salutation a pose?

No. The sun salutation (Surya Namaskar) is a sequence: several poses linked in a set order with the breath. It has its own page among our sequences and flows, and each pose in it links to its own guide.

What does asana mean?

Āsana is Sanskrit for a seat or sitting, and by extension a posture. In Patanjali's Yoga Sutras it is the third of the eight limbs of yoga, described as steady and without strain.

How long should I hold a yoga pose?

It depends on the style and the pose. Flowing classes often hold poses for about five breaths; yin yoga holds supported shapes for several minutes. While learning, hold only as long as you can keep good form and an easy breath.

Are yoga poses safe for everyone?

Yoga is generally considered safe for healthy people under a qualified teacher, but some poses are not suitable for everyone. Beginners should avoid extreme poses such as headstand and lotus, and anyone who is pregnant or has a health condition should check with a doctor first.

Sources

1. Yoga: What You Need To Know, National Center for Complementary and Integrative Health (NIH) (accessed October 6, 2026)
2. Monier-Williams Sanskrit-English Dictionary: āsana (p. 159), Cologne Digital Sanskrit Dictionaries, University of Cologne (accessed October 6, 2026)
3. Hatha Yoga Pradipika, translated by Pancham Sinh (1914), chapter 1 on asanas, Internet Archive (accessed October 6, 2026)
4. The Yoga Sutras of Patanjali, translated by Charles Johnston (1912), sutras 2.29 and 2.46, Project Gutenberg (accessed October 6, 2026)
5. The Origins of Yoga: Ancient + Modern Philosophies of the Practice, by Mark Singleton, Yoga Journal (accessed October 6, 2026)

Facts checked on October 6, 2026