A Guide to All Yoga Postures

Neil Keleher/Courtesy

Yoga is an ancient Indian system of physical fitness and holistic health. It is difficult to classify or categorize it as it encourages both physical and mental health and it is also an excellent relaxation technique.

Also, many of the poses are geared towards stimulating the functionality and health of the organs.

All Yoga Poses with Benefits

If you have been wondering just how many yoga poses are there in total, then let us tell you there are plenty. Here is a list of the most common yoga poses with their Sanskrit names and benefits.

Yoga Poses (asanas) with benefits	Pose Image
Lion Pose (Simha Vajrasana) - Level: Beginner; Provides relief in reproductive health issues; Good for back pain; Strengthens arms and back Read more: the lion yoga pose (simha-asana)
Archer's Pose (Akarna Dhanurasana) - Level: Advanced; Improves focus and memory; Deep stretches the arms and legs; Good for flat feet and sciatica
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 a 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 Read more: restrained angle yoga pose
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 Read more: bow yoga pose (dhanura-asana)
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. Read more the camel yoga pose (ushtra-asana)
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 Read more: child yoga pose (bala-asana)
Cobra Pose (Bhujangasana) - Level: Intermediate; Improves focus and retention; Enhances cardiovascular capacity; Tones abdomen and lower back Read more: the cobra yoga pose (naga-asana)
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)1 - Level: Intermediate; Improves back flexibility and stretches shoulders; Enhances lung capacity; Opens up hips and corrects seated posture Read more: the cow face yoga pose (gomukha-asana)
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 Read more: the eagle yoga pose (garuda-asana)
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 Read more: the hand-foot-big-toe yoga pose (hasta-pada-angusta-asana)
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 a feeling of happiness and calms mind; Relieves upper back pain
Fish Pose (Matsyasana) - Level: Beginner; Stimulates abdominal and reproductive organs; Enhances lung capacity; Stretches thighs, knee, and abdomen Read more: the fish yoga pose (matsya-asana)
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 Read more: the half spinal twist yoga pose
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 the sense of balance and mental focus; Stretches thighs and ankles Read more: the half moon yoga pose
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 a neck injury or a migraine Read more: the head stand (sirsha-asana)
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 the 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
Bharadvaja's Twist (Bharadvajasana) - Level: Intermediate; Tones waist and improves BMR; Relaxes spine and neck; Opens chest cavity for Pranayama2
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 Read more: the locust or grasshopper yoga posture (shalabha-asana)
Lord of Dancers Pose (Natarajasana) - Level: Advanced; Great hip opener and balance enhancer; Improves mental focus and back flexibility; Sculpts arms and calves Read more: the lord of dance yoga pose (nataraja-asana)
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 Read more: the shoulder stand yoga pose (sarvanga-asana)
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 Read more: the lotus posture (padma-asana)
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 the initial sense of balance; Opens up chest cavity for breathing exercises; Stimulates thyroid and helps increase the height Read more: the mountain yoga pose (tada-asana)
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 Read more: one-legged yoga pose (ekapada-asana)
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 Read more: the plow yoga pose (hala-asana)
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 infertility
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 Read more: the thunderbolt or diamond yoga pose (vajra-asana)
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 armpits 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 handgrip; 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 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 a 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 Read more: the triangle yoga pose (trikona-asana)
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 the digestive, urinary and reproductive system; Strengthens arms and legs Read more: the wheel yoga pose (chakra-asana)
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 Read more: the wind releasing yoga pose (pavana-mukta-asana)