A Comprehensive List of All Yoga Poses And Modifications

Have you been trying to learn how to do proper yoga poses online while staying at home?

Well, then bookmark this page right now for it has the list of all different types of yoga poses, or asanas, from most popular to weird and crazy, from standard traditional to modern, from most difficult and hard to most gentle and basic yoga poses.

In the following charts, you will find yoga poses and sequences explained and segregated according to a person’s fitness or therapeutic goals.

 

Yoga Positions

Yoga Asanas Classified By Positions
Seated	Standing	Arm Balance
Forward Bend	Inversion	Supine
Back Bend	Chair (office) yoga

Yogi / Yogini Level

Yoga Asanas Classified By Level
Beginner	Intermediate	Advanced

For strength building, you can start with these 9 beginner yoga poses.

Anatomical Focus

The poses listed in the following links are those which focus on these body parts and help make them stronger and more flexible.

Classified by Anatomical Focus
Ankles and Feet	Belly and Abdomen	Brain and Pituitary
Chest, Lungs and Heart	Digestive Organs	Hamstrings and Thighs
Hands and Wrists	Hips and Groin	Kidneys and Bladder
Knees and Calves	Neck and Spine	Reproductive organs
Shoulders and Arms	Thyroid	Upper and Lower Back

Therapeutic Focus

The yoga poses you get on the following links are strategically focused to provide therapeutic relief in the following conditions. However, one must always take great are in beginning and progressing with yoga when suffering from these conditions.

Yoga Asanas Classified By Therapeutic Focus
Anxiety and Depression	Asthma	Back Pain
Carpal Tunnel Syndrome	Flat Feet	Flexibility and Fitness
Headache	High Blood Pressure	Infertility
Insomnia	Menopause and Menstruation	Neck Pain
Osteoporosis	Pregnancy	Sciatica
Sinusitis	Stress and Fatigue	Weight Loss

Contraindications

Yoga Asanas Classified By Contraindications
Asthma	Back Injury	Carpal Tunnel Syndrome
Diarrhea	Headache	Heart Problems
High Blood Pressure	Insomnia	Knee Injury
Low Blood Pressure	Menstruation	Neck Injury
Old age	Pregnancy	Shoulder Injury

All Yoga Poses

If you have been wondering just how many yoga poses are there in total, then let us tell you there are plenty. Interestingly, taking urolithin a capsules before your yoga session can help reduce soreness after class.

Each new yoga style or yoga master utilizes his understanding of asanas and alignment to invent a new asana. So, here is a list of most common yoga poses with their Sanskrit names.

On the linked pages you can find the basic pose, it’s various other names, health benefits, step by step instructions, pictures to check your alignment, contraindications, tips for beginners and all kinds of easy and difficult variations related to that posture.

 

Yoga Poses (asanas) with benefits	Pose Image
Archer’s Pose (Akarna Dhanurasana) Level: Advanced Improves focus and memory Deep stretches the arms and legs Good for flat feet and sciatica
Bharadvaja’s Twist (Bharadvajasana) Level: Intermediate Tones waist and improves BMR Relaxes spine and neck Opens chest cavity for Pranayama
Bridge Pose (Setu Bandhasana) Level: Intermediate Strengthens neck and shoulders Massages abdominal organs and kidneys Tones lower back and calves
Big Toe Pose (Padangusthasana) Level: Intermediate Ideal for women who are trying to get pregnant Improves digestion Relieves headache
Bound Angle / Cobbler’s / Butterfly Pose (Baddha Konasana) Level: Beginner Great hip opener and posture corrector Stretches and relaxes shoulders and lower back Relieves from neck pain and anxiety
Bound Angle Headstand Pose (Baddha Kona Sirsasana) Level: Advanced Relieves from depression, stress and anxiety Strengthens arms, wrists and shoulders Improves flexibility and balance
Bow Pose (Dhanurasana) Level: Intermediate Tones lower back, thighs and buttocks Stretches quads, ankles and forearms Opens chest cavity and strengthens lungs
Bridge Pose on Elbows (Dvapada Dhanurasana) Level: Intermediate Beneficial in stress, depression and anxiety Improves neck and spine health Enhances memory and focus
Camel Pose (Ustrasana) Level: Intermediate Strengthens knees and back Enhances balance and flexibility Improves concentration
Cat Pose (Bidalasana / Marjaryasana) Level: Beginner Relaxes back and tones abdomen Aids in weight loss Rejuvenates body and mind
Chair Pose (Utkatasana) Level: Beginner Improves posture and balance Tones abdomen and thighs Great for athletes and runners
Child Pose (Balasana) Level: Beginner Great for stress, depression, and anxiety Relaxes upper back, neck and arms Helps sleep better at night
Cobra Pose (Bhujangasana) Level: Intermediate Improves focus and retention Enhances cardiovascular capacity Tones abdomen and lower back
Compass Pose (Parivrtta Surya Yantrasana) Level: Advanced Improves digestion Provides relief in respiratory disorders Develops patience
Corpse Pose (Savasana) Level: Beginner Ideal pose for Yoga Nidra and abdominal breathing Helps rejuvenate mentally and physically Best restorative/follow up pose
Cow Face Pose (Gomukhasana) Level: Intermediate Improves back flexibility and stretches shoulders Enhances lung capacity Opens up hips and corrects seated posture
Cow Pose (Bitilasana / Goasana) Level: Beginner Great restorative pose for lower back stiffness Strengthens arms and knees Good for students looking to enhance focus
Crane / Crow Pose (Bakasana / Kakasana) Level: Intermediate Enhances arm and shoulders strength Great for spine and neck Improves digestion and balances hormones
Crocodile Pose (Makarasana) Level: Beginner Greatly centers anxious and depressed mind Restores energy and rejuvenates physically Good for flat feet
Dolphin Pose Level: Intermediate Brings relief to asthma patients Stress-reliever Prevents osteoporosis
Dove Pose (Vajra Kapotasana) Level: Advanced Increases blood circulation in spine and head Strengthens shoulders and knees Stretches quadriceps and chest muscles
Downward Facing Dog Pose (Adho Mukha Svanasana) Level: Beginner Enhances hamstring flexibility and hip flexion Stretches Achilles’ tendons Strengthens wrists, ankles, toes and back
Eagle Pose (Garudasana) Level: Intermediate Great for balance Good for respiratory problems Tones calves, thighs and arms
Easy Pose (Sukhasana) Level: Beginner Stretches and tones inner thighs and ankles Improves posture and ideal for Pranayama Good for flat feet
Elimination / Garland Pose (Malasana) Level: Intermediate Massages abdominal organs and improves digestion Tones calves and hips Strengthens ankles and improves balance
Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana) Level: Intermediate Improves balance and focus Stimulates urinary and reproductive organs Beneficial in weight loss
Extended Puppy Pose(Uttana Shishosana) Level: Beginner Stretches and relaxes arms and upper back Aids in weight and fat loss Rejuvenates stressed mind and body
Extended Side Angle Pose (Utthita Parsvokonasana) Level: Beginner Great pose for athletes and dancers Improves body alignments and mental focus Opens hips and strengthens ankles
Feathered Peacock Pose (Pinch Mayurasana) Level: Advanced Strengthens arms, shoulders and chest Tones back and buttocks Great for anxiety and stress
Fire Log Pose (Agni Stambhasana) Level: Beginner Corrects seated posture Good pose to practice abdominal breathing Strengthens toes and feet
Firefly Pose (Tittibhasana) Level: Advanced Improves wrist strength and hand grip Tones back of thighs and abdomen Enhances balance and focus
Fish out of Hero Pose (Matsyendra Virasana) Level: Intermediate Deep stretches thighs and lower abdomen Induces feeling of happiness and calms mind Relieves from upper back pain
Fish Pose (Matsyasana) Level: Beginner Stimulates abdominal and reproductive organs Enhances lung capacity Stretches thighs, knee and abdomen
Four Limbed Staff Pose (Chaturanga Dandasana) Level: Beginner Strengthens toes and fingers Tones upper back, hips and chest Works great on balance and arm strength
Frog Pose (Bhekasana / Mandukasana) Level: Beginner Improves reproductive health Relieves from back pain and digestive issues Strengthens arms and knees
Full Boat Pose (Navasana) Level: Intermediate Helps get rid of belly fat Improves digestion Tones back, thighs, and arms
Full Pigeon Pose (Purna Kapotasana) Level: Intermediate Deep stretches abdomen Beneficial in thyroid disorders Tones hips, calves and arms
Gate Pose (Parighasana) Level: Intermediate Strengthens knees and toes Deep stretches abdomen and thighs Balances metabolism and aids in fat loss
Half Boat Pose (Ardha Navasana) Level: Beginner Strengthens knees and arms Improves balance and focus Tones abdominal muscles
Half Bound Lotus Standing Pose (Ardha Baddha Padmottanasana) Level: Advanced Great stretch for Achilles’ tendon and hamstrings Beneficial in hormonal imbalances Strengthens arms and legs
Half Bow Pose (Ardha Dhanurasana) Level: Intermediate Improves balance and limb strength Increases joint health Deep stretches abdomen and thighs
Half Frog Pose (Ardha Bhekasana) Level: Beginner Stretches abdomen and quadriceps Strengthens arms and shoulders Provides relief in back pain
Half Lord of Fishes Pose (Ardha Matsyendrasana) Level: Intermediate Beneficial in weight loss and asthma Improves spine and hip flexibility Massages abdominal organs
Half Lotus Pose (Ardha Padmasana) Level: Beginner Ideal pose for Pranayama practice Stretches lower back and hips Improves spine health and posture
Half Moon Pose (Ardha Chandrasana) Level: Beginner Aids in fat loss Greatly increases sense of balance and mental focus Stretches thighs and ankles
Half Pigeon Pose (Ardha Kapotasana) Level: Beginner Stretches groin and thighs Tones lower back Great for posture correction
Half Wheel Pose (Ardha Chakrasana) Level: Advanced Strengthens and tones chest muscles Enhances sense of balance Increases ankle and back strength
Headstand (Sirsasana) Level: Advanced Improves balance and focus Strengthens upper body Avoid if you have neck injury or migraine
Happy Baby Pose (Ananda Balasana) Level: Beginner Induces feelings of relaxation and happiness Rejuvenates back, arms and hips Strengthens digestive system
Hare / Rabbit Pose (Shashankasana) Level: Intermediate Beneficial in urinary and reproductive disorders Deep stretches shoulders, arms and wrists Strengthens knees
Head to Knee Pose (Janu Sirsasana) Level: Intermediate Great stretch for hamstrings and calves Increases metabolism Strengthens back and shoulders
Heron Pose (Krounchasana) Level: Intermediate Improves posture and balance Deeply stretches thighs and calves Good for spine health and memory
Intense Side Stretch Pose / Pyramid pose (Parsvottanasana) Level: Intermediate Stretches back, groin and inner thighs Tones abdomen and lower body Great for weight and fat loss
Knee to Ear Pose (Karnapidasana) Level: Advanced Improves balance Strengthens shoulders and knees Stretches back and feet
Knee-Chest-Chin Pose (Ashtanga Namaskara) Level: Intermediate Beneficial in back pain Strengthens whole body Stimulates abdominal and reproductive organs
Knees to chest pose (Apanasana) Level: Beginner Improves digestion and metabolism Relaxes back and neck Stretches shoulders and arms
Legs Up The Wall Pose (Viparita Karani) Level: Beginner Restores energy levels Good for spine health and neck Beneficial in urinary disorders
Lion Pose (Simha Vajrasana) Level: Beginner Provides relief in reproductive health issues Good for back pain Strengthens arms and back
Lizard Pose (Uttana Pristhasana) Level: Intermediate Stretches shoulders, hips and groin Shapes thighs and calves Good for flat feet and sciatica
Locust Pose (Salambhasana) Level: Beginner Tones hips, thighs, and upper back Strengthens shoulders Stretches quadriceps and feet
Lord of Dancers Pose (Natarajasana) Level: Advanced Great hip opener and balance enhancer Improves mental focus and back flexibility Sculpts arms and calves
Lord of Fishes Pose (Matsyendrasana) Level: Beginner Helps trim belly fat Stimulates abdominal organs and urinary system Stretches shoulders and abs
Lord of Fishes Pose II (Padma Matsyendrasana) Level: Beginner Stretches shoulders, abs and hamstrings Tones back and hips Aids in weight loss
Lotus in Shoulder Stand Pose (Padma Sarvangasana) Level: Advanced Strengthens shoulders and arms Corrects posture Improves memory and focus
Lotus Pose (Padmasana) Level: Beginner Ideal pose for meditation and Pranayama Stretches lower body and relaxes mind Helpful in back pain and other back issues
Lunge Pose (Ashva Sanchalanasana) Level: Beginner Good for flat feet and mental stress Strengthens Achilles’ tendon, hamstrings and fingers Deep stretches the back and legs
Marichi’s Pose (Marichyasana) Level: Intermediate Stretches back, hips and hamstrings Good for flat feet and digestive problems Relaxes shoulders and arms
Monkey Pose (Hanumanasana / Anjaneyasana) Level: Intermediate Deep stretches hips and groin Improves concentration and fact retention Great for stretching chest, feet and ankles
Mountain Pose (Tadasana) Level: Beginner Helps gain initial sense of balance Opens up chest cavity for breathing exercises Stimulates thyroid and helps increase height
Noose Pose (Pasasana) Level: Intermediate Improves seated balance and posture Strengthens knees and ankles Enhances focus and flexibility
One Legged Bridge Pose (Eka Pada Setuasana) Level: Intermediate Strengthens back, ankles and shoulders Great stretch for abdomen and quadriceps Beneficial for urinary system function
One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana) Level: Intermediate Enhances hamstring flexibility and hip flexion Stretches Achilles’ tendons and groin Improves digestion and balance
One Legged Wheel Pose (Eka Pada Chakrasana) Level: Advanced Improves balance and focus Strengthens arms, shoulders and ankles Tones back, hips and calves
One Legged Headstand (Eka Pada Sirsasana) Level: Advanced Beneficial in mental stress, depression, anxiety and fatigue Stretches legs and ankles Strengthens back, elbows and forearms
Peacock Pose (Mayurasana) Level: Advanced Good for working on focus Strengthens and tones arms and upper back Tones lower body and back
Plow Pose (Halasana) Level: Intermediate Deep stretches back Strengthens shoulders and neck Tones abdomen and helps get relief from obesity
Pose Dedicated to the Sage Koundinya I (Eka Pada Koundinyanasana I) Level: Advanced Strengthens arms Improves balance and focus Stretches groin and legs
Pose Dedicated to the Sage Koundinya II (Eka Pada Koundinyanasana II) Level: Advanced Corrects body alignment Tones whole body Strengthens arms and wrists
Reclined Hero Pose (Supta Virasana) Level: Intermediate Relieves from lower back issues Stretches abdomen and quadriceps Relaxes mind and helps in fertility
Reclined Thunderbolt Pose (Supta Vajrasana) Level: Intermediate Strengthens shoulders and elbows Relieves from upper back pain and stiffness Stretches chest muscles and helps breathe deeper
Reclining Bound Angle Pose (Supta Baddha Konasana) Level: Beginner Great pose for mental and physical rejuvenation Beneficial in reproductive issues Deeply relaxes back, neck and groin
Reverse Corpse Pose (Advasana) Level: Beginner Relaxes mind and body Stretches arm pits and abdomen Alternative pose for Yoga Nidra
Revolved Head to Knee Pose (Parivritta Janu Sirsasana) Level: Beginner Stretches and tones abdomen and arms Great for hip opening and stave off fat from legs Improves spine and neck flexibility and strength
Revolved Abdomen Pose (Jathara Parivartanasana) Level: Beginner Stretches abdomen and lower back Improves focus and sense of peace Tones back of shoulders and calves
Revolved Extended Side Angle Pose (Parivritta Parsvokonasana) Level: Intermediate Stretches groin and legs Helps trim down belly fat and tone abdomen Strengthens ankles, knees and wrist
Revolved Triangle Pose (Parivritta Trikonasana) Level: Intermediate Stretches hamstrings and Achilles’ tendon Relaxes back and hips Tones abdomen and shoulders
Royal / King Pigeon Pose (Raja Kapotasana) Level: Advanced Ideal for those ladies who are trying to conceive Improves posture Relieves back pain
Scale Pose (Tolasana) Level: Intermediate Strengthens arms, shoulders and chest Great for balance enhancement and hand grip Improves concentration
Scorpion Pose (Vrschikasana) Level: Intermediate Strengthens arms and shoulders Great for flexibility and back pain Improves mental focus
Seated Forward Bend Pose (Paschimottanasana) Level: Beginner Stretches legs and back Stimulates abdominal organs Relaxes mind
Side Crane Pose (Parsva Bakasana) Level: Intermediate Strengthens arms, shoulders and wrists Tones back and abdomen Improves focus and balance
Sphinx Pose Level: Beginner Strengthens arms and shoulders Tones lower back and hips Good for digestive issues
Staff Pose (Dandasana) Level: Beginner Improves seated posture and prepares body for follow up poses Enhances lung capacity and concentration Relaxes back, legs and shoulders
Standing Forward Bend Pose (Uttanasana) Level: Beginner Stimulates kidney, liver and pancreas for improved digestion Provides relief in obesity, stress and depression Enhances balance and spine strength
Standing Half Forward Bend (Ardha Uttanasana) Level: Beginner Corrects body alignment and standing posture Strengthens ankles and enhances toe grip Improves digestive and urinary functions
Standing Spinal Twist Pose (Katichakrasana) Level: Beginner Stretches and relaxes abdomen Strengthens spine and makes it flexible Relieves of stress and anxiety
Superman / Inverted Locust pose (Viparita Shalabhasana) Level: Beginner Stretches arms and thighs Strengthens core and back Improves balance and focus
Threading the Needle (Parsva Balasana) Level: Beginner Great for mental and physical rejuvenation Stretches feet and shoulders Good for reproductive disorders
Thunderbolt Pose (Vajrasana) Level: Beginner Aids in improving urinary and digestive functions Corrects body posture and stretches quads Great pose for practicing Pranayama
Tortoise Pose (Kurmasana) Level: Intermediate Deeply stretches back and hips Stimulates heart and lungs Strengthens shoulders and lower back
Tree Pose (Vrksasana) Level: Beginner Helps gain better sense of balance Strengthens ankles, knees and improves toe grip Rectifies standing posture
Triangle Pose (Trikonasana) Level: Intermediate Stretches inner thighs and groin Tones waist and aids in fat loss Helps with balance issues
Unsupported Shoulder Stand (Niralamba Sarvangasana) Level: Advanced Strengthens shoulders and neck Improves balance and mental focus Provides relief in stress and anxiety
Upward Extended Feet Pose (Urdhva Prasarita Padasana) Level: Beginner Tones legs and feet Shapes abdomen and stimulates the organs Helpful in hormonal imbalances
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana) Level: Advanced Enhances sense of balance Stretches whole back and legs Reduces stress and feelings of panic
Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana) Level: Intermediate Deeply stretches thighs, abdomen and chest Great for athletes Makes body flexible and agile
Upward Plank Pose (Purvottanasana) Level: Intermediate Strengthens arms and chest muscles Stretches ankles and knees Tones lower back
Upward Salute / Upward Tree pose (Urdhva Hastasana) Level: Beginner Stimulates abdominal organs Stretches arms and upper back Improves posture
Upward-Facing Dog (Adho Mukha Svanasana) Level: Intermediate Helpful in thyroid issues Tones back, thighs and calves Strengthens shoulders and arms
Warrior I Pose (Virabhadrasana I) Level: Beginner Shapes calves and hips Strengthens and stretches ankles and thighs Relaxes arms and back
Warrior II Pose (Virabhadrasana II) Level: Beginner Strengthens and stretches ankles, calves and thighs Improves focus and memory Opens hips and stimulates reproductive organs
Warrior III Pose (Virabhadrasana III) Level: Intermediate Strengthens and tones the whole body Improves memory Corrects posture and improves balance
Wheel Pose (Chakrasana) Level: Intermediate Induces feelings of happiness and relieves from anger and frustration Great for digestive, urinary and reproductive system Strengthens arms and legs
Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana) Level: Intermediate Provides relief from stress and obesity Strengthens ankles and wrists Enhances memory and flexibility
Wind Releasing Pose (Pavanamuktasana) Level: Beginner Stimulates digestive system Help get rid of constipation and flatulence Rejuvenates body and mind