Major Āsanas (Yoga Postures)

These build strength, balance, and stability.

TāḍāsanaताडासनMountain Pose

Vīrabhadrāsana Iवीरभद्रासन IWarrior I

Vīrabhadrāsana IIवीरभद्रासन IIWarrior II

Vīrabhadrāsana IIIवीरभद्रासन IIIWarrior III

Utthita Trikoṇāsanaउत्थित त्रिकोणासनExtended Triangle

Utthita Pārśvakonāsanaउत्थित पार्श्वकोणासनExtended Side Angle

Ardha Chandrāsanaअर्ध चंद्रासनHalf Moon Pose

Parsvottanāsanaपार्श्वोत्तानासनPyramid Pose

Vrikshāsanaवृक्षासनTree Pose

Promote relaxation, lengthen hamstrings, calm the mind.

Paścimottānāsanaपश्चिमोत्तानासनSeated Forward Bend

Uttānāsanaउत्तानासनStanding Forward Fold

Prasarita Pādottānāsanaप्रसारित पादोत्तानासनWide-Legged Forward Bend

Jānu Śīrṣāsanaजानु शीर्षासनHead-to-Knee Pose

BalāsanaबालासनChild’s Pose

Open the chest, stimulate energy, strengthen spine.

BhujangāsanaभुजंगासनCobra Pose

Urdhva Mukha Śvanāsanaऊर्ध्व मुख श्वानासनUpward-Facing Dog

DhanurāsanaधनुरासनBow Pose

Uṣṭrāsanaउष्ट्रासनCamel Pose

ŚalabhāsanaशलभासनLocust Pose

Setu Bandha Sarvāṅgāsanaसेतु बंध सर्वांगासनBridge Pose

Improve digestion, detoxification, and spinal mobility.

Ardha Matsyendrāsanaअर्ध मत्स्येन्द्रासनHalf Lord of the Fishes

Bharadvājāsanaभरद्वाजासनBharadvāja’s Twist

Marīchyāsanaमरीच्यासनSage Marichi Pose

Develop focus, neuromuscular coordination, and stability.

Vrikshāsanaवृक्षासनTree Pose

GarudāsanaगरुडासनEagle Pose

NatarājāsanaनटराजासनDancer Pose

BakasanaबकासनCrow Pose

KakasanaकाकासनCrane Pose

Reverse circulation, improve lymphatic flow, increase mental clarity.

Śīrṣāsanaशीर्षासनHead stand

Sarvāṅgāsanaसर्वांगासनShoulder stand

HalasanaहलासनPlough Pose

Viparita Karaniविपरीत करणीLegs Up the Wall

Pincha Mayurāsanaपिञ्च मयूरासनForearm Stand

Increase pelvic mobility and relieve lower back tension.

Baddha Koṇāsanaबद्ध कोणासनBound Angle Pose

Upaviṣṭa Koṇāsanaउपविष्ट कोणासनSeated Wide Angle

Eka Pada Rāja Kapotāsanaएक पाद राज कपोतासनPigeon Pose

Mandukāsanaमण्डुकासनFrog Pose

Support posture, balance, and spinal health.

NāvāsanaनावासनBoat Pose

PhalakasanaफलकासनPlank

Chaturanga Daṇḍāsanaचतुरंगा दंडासनFour-Limbed Staff Pose

Used at the end of sessions for relaxation.

ŚavāsanaशवासनCorpse Pose

SukhāsanaसुखासनEasy Sitting Pose

Vajrāsanaवज्रासनThunderbolt Pose

Padmāsanaपद्मासनLotus Pose

Core 12-step sequence elements.

Pranamasanaप्रणामासनPrayer Pose

Hasta Uttanasanaहस्त उत्तानासनRaised Arms Pose

Uttanasanaउत्तानासनStanding Forward Bend

Ashwa Sanchalanasanaअश्व संचालनासनEquestrian Pose

DandasanaदंडासनStick Pose

Ashtanga Namaskaraअष्टांग नमस्कारSalute with Eight Parts

BhujangasanaभुजंगासनCobra Pose

Adho Mukha Svanasanaअधो मुख श्वानासनDownward-Facing Dog