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Yoga Poses

Get Inspired with More Asana Choices

Here you'll find options for choosing poses to meet a condition or prerequisite, such as warming up shoulders, offering a restorative or choosing an arm balance. It can also help you build a class around a focus. Poses are categorized by anatomical focus plus categories for Restorative and Yin Yoga.

For deep information on poses including Cautions, dozens of Variations, Verbal Cues, Inspirational Teachings & Readings, Hands-On Adjustments and more, see Membership.

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Contents of this Section

And "Jump To" Links

Upper Body

Core

Lower Body

More

Asana Hub

Members, see Asana Hub for much more information.

Asana Index

Members, see the Asana Index for alphabetized lists of poses by English and Sanskrit names.You'll not only find a very long list to help you identify what you're looking for, you'll also find clarification on potential naming confusion, such as:

  • Pose names used multiple ways (e.g. Garbhasana refers sometimes to Extended Child's Pose and other times to an advanced Lotus variation).
  • Poses called by multiple names (e.g. some sources refer to Cross-Legged Seat by it's English name only; some refer to it as Sukhasana and others call it Swastikasana).
  • Often, different naming conventions are specific to certain lineages. Typically, published writings make no reference to different naming conventions among other styles; we identify and highlight these naming differences to help prevent unnecessary confusion arising from studying numerous sources.
  • Some newly named poses seem to have inspired a free-for-all in naming them; we are endeavoring to bring all the names together to help bring clarity (e.g. Opposite Limb Extension / Spinal Balance / Balancing Table / Chakravakasana (Sunbird) - this example is particularly telling as Chakravakasana (Sunbird) is also used to signify a different flow and Cakravakasana (Ruddy Goose) has such a close spelling as to potentially inspire confusion).

 More Ways to Classify Asana

Members, see the deep Asana Categories section to study the characteristics and sequencing considerations for the common categorizations of Forward Bends, Twists, inversions, etc. See also families of poses such as the Virabhadrasana II family that include other poses with the same or similar foundation. Plus, review a variety of other interesting classification schemes including poses named for shapes, stages of life and more.

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Adjustments, sequences, teaching cues, pose variations, inspirational quotes, asana benefits, energetic effects, therapeutic uses, and more.


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 Larger Bullet Upper Back


Larger Bullet Backbends / Chest Openers


Larger Bullet Shoulders

Larger Bullet Low Back


Larger Bullet Abdominals


Larger Bullet Side Waist/Obliques

  Larger Bullet Hip Flexors & Quadriceps


Larger Bullet Hamstrings


Larger Bullet Outer Hips (Abductors, TFL, IT Band) & Glutes

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Larger Bullet Inner Thighs (Adductors) & Groins

Larger Bullet Arm Balances


Larger Bullet Inversions

 


Larger Bullet Restorative

Restorative postures are often considered the group of supported postures listed here. However, sometimes a pose or sequence may be called Restorative and include such poses as Apanasana or Supta Padangusthasana with strap. Members, see Restoratives Asana Digest for more information.


Larger Bullet Yin