Yoga Library · Asana

Sixty named yoga poses.

The asana library, grouped by category. Standing, balancing, seated, backbends, twists, forward folds, inversions, restorative. Sanskrit and English, what each pose does.

~ 15 min read

← Back to the Yoga Library

Jump to a category

Standing poses
Balancing poses
Seated poses
Backbends
Twists
Forward folds
Inversions
Restorative & gentle

Category 01

Standing poses

The foundation of every yoga class. Standing poses build leg strength, balance, and the integrity of the lower body that supports everything else.

Mountain Pose

Tadasana

The neutral standing posture. Apparently simple, the foundation of every other standing pose.

Forward Fold

Uttanasana

Standing fold from the hips. Hamstrings, calves, spine decompression.

Chair Pose

Utkatasana

Squat-like posture. Quads, glutes, postural endurance.

Warrior I

Virabhadrasana I

Lunge with arms overhead. Hip flexor opening, shoulder mobility.

Warrior II

Virabhadrasana II

Wide lunge with arms parallel to the floor. Hip opening, inner-thigh strength.

Warrior III

Virabhadrasana III

Balancing 'T' posture, arms forward, one leg lifted back. Balance, glute, hamstring.

Extended Side Angle

Utthita Parsvakonasana

Side-bent lunge. Lateral chain, hip mobility.

Triangle Pose

Trikonasana

Side-bend with straight legs. Hamstrings, obliques, thoracic mobility.

Extended Triangle

Utthita Trikonasana

Deeper variation. Same body parts, more flexibility.

Half Moon

Ardha Chandrasana

Balancing side-bend on one leg. Standout balance and core challenge.

Wide-Legged Forward Fold

Prasarita Padottanasana

Wide stance, fold forward. Inner thigh, hamstring, calming.

Pyramid Pose

Parsvottanasana

Forward fold over front leg. Deep hamstring opening.

Revolved Triangle

Parivrtta Trikonasana

Twisted Triangle. Spinal rotation under balance demand.

Category 02

Balancing poses

Single-leg postures train proprioception, ankle stability and concentration. The brain is doing as much work as the body.

Tree Pose

Vrksasana

Single-leg balance, foot to inner thigh. The foundational balance pose.

Eagle Pose

Garudasana

Wrapped legs and arms. Hip and shoulder opening with balance.

Dancer's Pose

Natarajasana

Standing back-bend balance. Hip flexor, quad, chest opener.

Standing Hand-to-Big-Toe

Utthita Hasta Padangusthasana

Leg extended forward, holding the foot. Hamstring, balance, focus.

Half Lotus Tree

Ardha Padma Vrksasana

Tree pose with the lifted foot in half-lotus. Hip rotation challenge.

Category 03

Seated poses

Seated postures cultivate hip mobility, spinal length, and the stillness that prepares the body for meditation.

Easy Pose

Sukhasana

Cross-legged seated posture. The default for meditation and breathwork.

Hero Pose

Virasana

Kneeling with hips between heels. Quad and ankle work.

Bound Angle

Baddha Konasana

Soles of the feet together, knees out. Inner thigh and hip opener.

Wide-Angle Seated Forward Fold

Upavistha Konasana

Legs wide, fold forward. Deep hamstring and adductor opener.

Seated Forward Fold

Paschimottanasana

Straight legs, fold over them. Hamstring length, spinal compression release.

Head-to-Knee Pose

Janu Sirsasana

One leg straight, one foot to inner thigh, fold forward. Asymmetric hamstring work.

Marichi's Pose

Marichyasana

Seated twist series, often using a bent knee for leverage. Thoracic rotation.

Half Lord of the Fishes

Ardha Matsyendrasana

Seated spinal twist. The defining twist posture.

Cow Face Pose

Gomukhasana

Stacked knees, arms threaded behind back. Hip and shoulder opener.

Boat Pose

Navasana

V-shape balance on sitting bones. Deep abdominal endurance.

Category 04

Backbends

Spinal extension postures. Open the front body, counter the rounded posture of modern life, energise the nervous system.

Cobra Pose

Bhujangasana

Lifted-chest prone backbend. Gentle introduction to spinal extension.

Upward Dog

Urdhva Mukha Svanasana

Full-arm backbend, thighs lifted. Standard in every Vinyasa flow.

Locust

Salabhasana

Prone backbend with arms and legs lifted. Posterior chain endurance.

Bow Pose

Dhanurasana

Holding the feet behind, lifting the chest. Deep back-body opening.

Camel Pose

Ustrasana

Kneeling backbend. Hip flexor, chest, throat opening.

Bridge

Setu Bandhasana

Supine bridge. Glute and hamstring work, gentle chest opening.

Wheel

Urdhva Dhanurasana

Full backbend, hands and feet on the floor. The most demanding back-bend.

King Pigeon

Eka Pada Rajakapotasana

One-legged backbend reaching for the back foot. Extreme hip opener.

Fish Pose

Matsyasana

Supine with chest lifted, head back. Gentle counter-pose to forward folds.

Category 05

Twists

Spinal rotation postures. Improve thoracic mobility, support digestion, ring out the spine.

Supine Spinal Twist

Supta Matsyendrasana

Knees drawn across to one side while shoulders stay grounded. Relaxing.

Revolved Crescent Lunge

Parivrtta Anjaneyasana

Lunge twist. Hip flexor opening plus spinal rotation.

Revolved Triangle

Parivrtta Trikonasana

Standing twist with straight legs. Demanding rotation under balance.

Revolved Half Moon

Parivrtta Ardha Chandrasana

Half Moon with rotation. Elite-level balance plus twist.

Bharadvaja's Twist

Bharadvajasana

Seated twist with legs folded sideways. Gentle, accessible spinal rotation.

Category 06

Forward folds

Sustained forward bends calm the nervous system, lengthen the back of the body, and prepare for deeper internal work.

Standing Forward Fold

Uttanasana

From standing, fold over the legs. Hamstring length, spinal decompression.

Seated Forward Fold

Paschimottanasana

Sat with legs forward, fold over them. Deep posterior chain work.

Child's Pose

Balasana

Kneeling fold, arms forward. The universal resting posture.

Wide-Legged Seated Fold

Upavistha Konasana

Legs wide, fold forward. Adductor and hamstring opener.

Head-to-Knee Fold

Janu Sirsasana

One leg out, one foot in, fold forward. Asymmetric.

Big Toe Pose

Padangusthasana

Standing fold holding the big toes. Hamstring and grip strength.

Category 07

Inversions

Postures where the head is below the heart. Drain lymph, decompress the spine, reset the autonomic nervous system. Approach progressively.

Downward-Facing Dog

Adho Mukha Svanasana

Inverted V. The single most-used pose in modern yoga.

Standing Forward Fold

Uttanasana

Technically an inversion; the head is below the heart.

Shoulder Stand

Sarvangasana

Supported inversion on the shoulders. Traditional 'queen of asanas'. Approach gradually.

Plough Pose

Halasana

Shoulder stand with feet behind the head. Deep posterior chain stretch.

Headstand

Sirsasana

Full inversion supported by forearms. Traditional 'king of asanas'. Skill development pose.

Forearm Stand

Pincha Mayurasana

Full inversion on the forearms. Often considered safer than headstand for the neck.

Handstand

Adho Mukha Vrksasana

Full arm balance. Skill development, strength, courage.

Crow Pose

Bakasana

Arm balance, knees resting on backs of upper arms. Arm-balance entry point.

Legs Up the Wall

Viparita Karani

Restorative inversion. Legs vertical against a wall. Deeply nourishing.

Category 08

Restorative & gentle

Postures held in supported stillness. The deep nervous-system-resetting work of yoga.

Corpse Pose

Savasana

Supine, completely relaxed. The final pose of every class; harder than it looks.

Supported Bridge

Setu Bandhasana

Bridge with a block under the sacrum. Held passively for 5-10 minutes.

Reclining Bound Angle

Supta Baddha Konasana

Supine with soles together, knees out. Often held 5+ minutes with bolsters.

Sphinx

Salamba Bhujangasana

Gentle prone backbend on the forearms. Hours-long-comfortable.

Cat-Cow

Marjaryasana-Bitilasana

Hands-and-knees gentle spinal articulation. Universal warm-up.

Happy Baby

Ananda Balasana

Supine, knees to armpits, holding the feet. Hip and groin opener.

Pigeon Pose

Eka Pada Rajakapotasana (prep)

Front-leg-bent, back-leg-extended hip opener. Held long in Yin classes.

Names matter less than the practice.

Every pose on this page features regularly in R1SE Sheffield classes. The fastest way to learn them is to keep showing up to the mat.

Book Hot Yoga Beginner's guide

Sixty named yoga poses.

The asana library, grouped by category. Standing, balancing, seated, backbends, twists, forward folds, inversions, restorative. Sanskrit and English, what each pose does.

~ 15 min read

← Back to the Yoga Library

Jump to a category

Standing poses
Balancing poses
Seated poses
Backbends
Twists
Forward folds
Inversions
Restorative & gentle

Category 01

Standing poses

The foundation of every yoga class. Standing poses build leg strength, balance, and the integrity of the lower body that supports everything else.

Mountain Pose

Tadasana

The neutral standing posture. Apparently simple, the foundation of every other standing pose.

Forward Fold

Uttanasana

Standing fold from the hips. Hamstrings, calves, spine decompression.

Chair Pose

Utkatasana

Squat-like posture. Quads, glutes, postural endurance.

Warrior I

Virabhadrasana I

Lunge with arms overhead. Hip flexor opening, shoulder mobility.

Warrior II

Virabhadrasana II

Wide lunge with arms parallel to the floor. Hip opening, inner-thigh strength.

Warrior III

Virabhadrasana III

Balancing 'T' posture, arms forward, one leg lifted back. Balance, glute, hamstring.

Extended Side Angle

Utthita Parsvakonasana

Side-bent lunge. Lateral chain, hip mobility.

Triangle Pose

Trikonasana

Side-bend with straight legs. Hamstrings, obliques, thoracic mobility.

Extended Triangle

Utthita Trikonasana

Deeper variation. Same body parts, more flexibility.

Half Moon

Ardha Chandrasana

Balancing side-bend on one leg. Standout balance and core challenge.

Wide-Legged Forward Fold

Prasarita Padottanasana

Wide stance, fold forward. Inner thigh, hamstring, calming.

Pyramid Pose

Parsvottanasana

Forward fold over front leg. Deep hamstring opening.

Revolved Triangle

Parivrtta Trikonasana

Twisted Triangle. Spinal rotation under balance demand.

Category 02

Balancing poses

Single-leg postures train proprioception, ankle stability and concentration. The brain is doing as much work as the body.

Tree Pose

Vrksasana

Single-leg balance, foot to inner thigh. The foundational balance pose.

Eagle Pose

Garudasana

Wrapped legs and arms. Hip and shoulder opening with balance.

Dancer's Pose

Natarajasana

Standing back-bend balance. Hip flexor, quad, chest opener.

Standing Hand-to-Big-Toe

Utthita Hasta Padangusthasana

Leg extended forward, holding the foot. Hamstring, balance, focus.

Half Lotus Tree

Ardha Padma Vrksasana

Tree pose with the lifted foot in half-lotus. Hip rotation challenge.

Category 03

Seated poses

Seated postures cultivate hip mobility, spinal length, and the stillness that prepares the body for meditation.

Easy Pose

Sukhasana

Cross-legged seated posture. The default for meditation and breathwork.

Hero Pose

Virasana

Kneeling with hips between heels. Quad and ankle work.

Bound Angle

Baddha Konasana

Soles of the feet together, knees out. Inner thigh and hip opener.

Wide-Angle Seated Forward Fold

Upavistha Konasana

Legs wide, fold forward. Deep hamstring and adductor opener.

Seated Forward Fold

Paschimottanasana

Straight legs, fold over them. Hamstring length, spinal compression release.

Head-to-Knee Pose

Janu Sirsasana

One leg straight, one foot to inner thigh, fold forward. Asymmetric hamstring work.

Marichi's Pose

Marichyasana

Seated twist series, often using a bent knee for leverage. Thoracic rotation.

Half Lord of the Fishes

Ardha Matsyendrasana

Seated spinal twist. The defining twist posture.

Cow Face Pose

Gomukhasana

Stacked knees, arms threaded behind back. Hip and shoulder opener.

Boat Pose

Navasana

V-shape balance on sitting bones. Deep abdominal endurance.

Category 04

Backbends

Spinal extension postures. Open the front body, counter the rounded posture of modern life, energise the nervous system.

Cobra Pose

Bhujangasana

Lifted-chest prone backbend. Gentle introduction to spinal extension.

Upward Dog

Urdhva Mukha Svanasana

Full-arm backbend, thighs lifted. Standard in every Vinyasa flow.

Locust

Salabhasana

Prone backbend with arms and legs lifted. Posterior chain endurance.

Bow Pose

Dhanurasana

Holding the feet behind, lifting the chest. Deep back-body opening.

Camel Pose

Ustrasana

Kneeling backbend. Hip flexor, chest, throat opening.

Bridge

Setu Bandhasana

Supine bridge. Glute and hamstring work, gentle chest opening.

Wheel

Urdhva Dhanurasana

Full backbend, hands and feet on the floor. The most demanding back-bend.

King Pigeon

Eka Pada Rajakapotasana

One-legged backbend reaching for the back foot. Extreme hip opener.

Fish Pose

Matsyasana

Supine with chest lifted, head back. Gentle counter-pose to forward folds.

Category 05

Twists

Spinal rotation postures. Improve thoracic mobility, support digestion, ring out the spine.

Supine Spinal Twist

Supta Matsyendrasana

Knees drawn across to one side while shoulders stay grounded. Relaxing.

Revolved Crescent Lunge

Parivrtta Anjaneyasana

Lunge twist. Hip flexor opening plus spinal rotation.

Revolved Triangle

Parivrtta Trikonasana

Standing twist with straight legs. Demanding rotation under balance.

Revolved Half Moon

Parivrtta Ardha Chandrasana

Half Moon with rotation. Elite-level balance plus twist.

Bharadvaja's Twist

Bharadvajasana

Seated twist with legs folded sideways. Gentle, accessible spinal rotation.

Category 06

Forward folds

Sustained forward bends calm the nervous system, lengthen the back of the body, and prepare for deeper internal work.

Standing Forward Fold

Uttanasana

From standing, fold over the legs. Hamstring length, spinal decompression.

Seated Forward Fold

Paschimottanasana

Sat with legs forward, fold over them. Deep posterior chain work.

Child's Pose

Balasana

Kneeling fold, arms forward. The universal resting posture.

Wide-Legged Seated Fold

Upavistha Konasana

Legs wide, fold forward. Adductor and hamstring opener.

Head-to-Knee Fold

Janu Sirsasana

One leg out, one foot in, fold forward. Asymmetric.

Big Toe Pose

Padangusthasana

Standing fold holding the big toes. Hamstring and grip strength.

Category 07

Inversions

Postures where the head is below the heart. Drain lymph, decompress the spine, reset the autonomic nervous system. Approach progressively.

Downward-Facing Dog

Adho Mukha Svanasana

Inverted V. The single most-used pose in modern yoga.

Standing Forward Fold

Uttanasana

Technically an inversion; the head is below the heart.

Shoulder Stand

Sarvangasana

Supported inversion on the shoulders. Traditional 'queen of asanas'. Approach gradually.

Plough Pose

Halasana

Shoulder stand with feet behind the head. Deep posterior chain stretch.

Headstand

Sirsasana

Full inversion supported by forearms. Traditional 'king of asanas'. Skill development pose.

Forearm Stand

Pincha Mayurasana

Full inversion on the forearms. Often considered safer than headstand for the neck.

Handstand

Adho Mukha Vrksasana

Full arm balance. Skill development, strength, courage.

Crow Pose

Bakasana

Arm balance, knees resting on backs of upper arms. Arm-balance entry point.

Legs Up the Wall

Viparita Karani

Restorative inversion. Legs vertical against a wall. Deeply nourishing.

Category 08

Restorative & gentle

Postures held in supported stillness. The deep nervous-system-resetting work of yoga.

Corpse Pose

Savasana

Supine, completely relaxed. The final pose of every class; harder than it looks.

Supported Bridge

Setu Bandhasana

Bridge with a block under the sacrum. Held passively for 5-10 minutes.

Reclining Bound Angle

Supta Baddha Konasana

Supine with soles together, knees out. Often held 5+ minutes with bolsters.

Sphinx

Salamba Bhujangasana

Gentle prone backbend on the forearms. Hours-long-comfortable.

Cat-Cow

Marjaryasana-Bitilasana

Hands-and-knees gentle spinal articulation. Universal warm-up.

Happy Baby

Ananda Balasana

Supine, knees to armpits, holding the feet. Hip and groin opener.

Pigeon Pose

Eka Pada Rajakapotasana (prep)

Front-leg-bent, back-leg-extended hip opener. Held long in Yin classes.

Names matter less than the practice.

Every pose on this page features regularly in R1SE Sheffield classes. The fastest way to learn them is to keep showing up to the mat.

Book Hot Yoga Beginner's guide

Sixty named yoga poses.

Standing poses

Mountain Pose

Forward Fold

Chair Pose

Warrior I

Warrior II

Warrior III

Extended Side Angle

Triangle Pose

Extended Triangle

Half Moon

Wide-Legged Forward Fold

Pyramid Pose

Revolved Triangle

Balancing poses

Tree Pose

Eagle Pose

Dancer's Pose

Standing Hand-to-Big-Toe

Half Lotus Tree

Seated poses

Easy Pose

Hero Pose

Bound Angle

Wide-Angle Seated Forward Fold

Seated Forward Fold

Head-to-Knee Pose

Marichi's Pose

Half Lord of the Fishes

Cow Face Pose

Boat Pose

Backbends

Cobra Pose

Upward Dog

Locust

Bow Pose

Camel Pose

Bridge

Wheel

King Pigeon

Fish Pose

Twists

Supine Spinal Twist

Revolved Crescent Lunge

Revolved Triangle

Revolved Half Moon

Bharadvaja's Twist

Forward folds

Standing Forward Fold

Seated Forward Fold

Child's Pose

Wide-Legged Seated Fold

Head-to-Knee Fold

Big Toe Pose

Inversions

Downward-Facing Dog

Standing Forward Fold

Shoulder Stand

Plough Pose

Headstand

Forearm Stand

Handstand

Crow Pose

Legs Up the Wall

Restorative & gentle

Corpse Pose

Supported Bridge

Reclining Bound Angle

Sphinx

Cat-Cow

Happy Baby

Pigeon Pose

Names matter less than the practice.

More from the R1SE Yoga Library

Yoga Knowledge Library

History of Yoga

The Eight Limbs

The Science of Yoga

Every Style of Yoga