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YOGAFOLD · POSE GUIDE

Yoga pose guide

Explore 160 yoga poses by name and photograph. Learn their names, meanings, movement guidance, and easier variations, then add them to your own sequence.

Standing

Tadasana (Mountain Pose)

Tadasana (Mountain Pose)Standing · Beginner

Urdhva Hastasana (Upward Salute)

Urdhva Hastasana (Upward Salute)Standing · Beginner

Uttanasana (Standing Forward Bend)

Uttanasana (Standing Forward Bend)Standing · Intermediate

Ardha Uttanasana (Half Standing Forward Bend)

Ardha Uttanasana (Half Standing Forward Bend)Standing · Beginner

Padangusthasana (Big-Toe Pose)

Padangusthasana (Big-Toe Pose)Standing · Intermediate

Padahastasana (Hand-to-Foot Pose)

Padahastasana (Hand-to-Foot Pose)Standing · Intermediate

Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana (Extended Triangle Pose)Standing · Intermediate

Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)Standing · Intermediate

Utthita Parsvakonasana (Extended Side Angle Pose)

Utthita Parsvakonasana (Extended Side Angle Pose)Standing · Intermediate

Parivrtta Parsvakonasana (Revolved Side Angle Pose)

Parivrtta Parsvakonasana (Revolved Side Angle Pose)Standing · Intermediate

Virabhadrasana I (Warrior I)

Virabhadrasana I (Warrior I)Standing · Beginner

Virabhadrasana II (Warrior II)

Virabhadrasana II (Warrior II)Standing · Beginner

Virabhadrasana III (Warrior III)

Virabhadrasana III (Warrior III)Standing · Intermediate

Parsvottanasana (Pyramid Pose)

Parsvottanasana (Pyramid Pose)Standing · Intermediate

Prasarita Padottanasana (Wide-Legged Forward Bend)

Prasarita Padottanasana (Wide-Legged Forward Bend)Standing · Intermediate

Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)

Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)Standing · Intermediate

Ardha Baddha Padmottanasana (Bound Half Lotus Standing Forward Fold)

Ardha Baddha Padmottanasana (Bound Half Lotus Standing Forward Fold)Standing · Intermediate

Ardha Candrasana (Half Moon Pose)

Ardha Candrasana (Half Moon Pose)Standing · Intermediate

Parivrtta Ardha Candrasana (Revolved Half Moon Pose)

Parivrtta Ardha Candrasana (Revolved Half Moon Pose)Standing · Intermediate

Vrksasana (Tree Pose)

Vrksasana (Tree Pose)Standing · Beginner

Garudasana (Eagle Pose)

Garudasana (Eagle Pose)Standing · Intermediate

Vatayanasana (Horse Pose)

Vatayanasana (Horse Pose)Standing · Intermediate

Utkatasana (Chair / Fierce Pose)

Utkatasana (Chair / Fierce Pose)Standing · Beginner

Utkata Konasana (Goddess Pose)

Utkata Konasana (Goddess Pose)Standing · Beginner

Natarajasana (Dancer Pose)

Natarajasana (Dancer Pose)Standing · Advanced

Anjaneyasana (Low Lunge)

Anjaneyasana (Low Lunge)Standing · Intermediate

Asva Sancalanasana (Equestrian Pose)

Asva Sancalanasana (Equestrian Pose)Standing · Beginner

Asta Candrasana (High Crescent Lunge)

Asta Candrasana (High Crescent Lunge)Standing · Intermediate

Utthan Pristhasana (Lizard Pose)

Utthan Pristhasana (Lizard Pose)Standing · Intermediate

Malasana (Garland Pose)

Malasana (Garland Pose)Standing · Intermediate

Skandasana (Side Lunge)

Skandasana (Side Lunge)Standing · Intermediate

Parighasana (Gate Pose)

Parighasana (Gate Pose)Standing · Beginner

Durvasasana (Sage Durvasa Pose)

Durvasasana (Sage Durvasa Pose)Standing · Advanced

Svarga Dvijasana (Bird of Paradise)

Svarga Dvijasana (Bird of Paradise)Standing · Intermediate

Seated

Parighasana (Seated Gate)

Parighasana (Seated Gate)Seated · Advanced

Dandasana (Staff Pose)

Dandasana (Staff Pose)Seated · Beginner

Sukhasana (Easy Pose)

Sukhasana (Easy Pose)Seated · Beginner

Vajrasana (Thunderbolt / Diamond Pose)

Vajrasana (Thunderbolt / Diamond Pose)Seated · Beginner

Virasana (Hero Pose)

Virasana (Hero Pose)Seated · Intermediate

Ardha Padmasana (Half Lotus Pose)

Ardha Padmasana (Half Lotus Pose)Seated · Intermediate

Ardha Baddha Padma Pascimottanasana (Bound Half Lotus Seated Forward Fold)

Ardha Baddha Padma Pascimottanasana (Bound Half Lotus Seated Forward Fold)Seated · Intermediate

Padmasana (Lotus Pose)

Padmasana (Lotus Pose)Seated · Intermediate

Baddha Konasana (Bound Angle / Butterfly Pose)

Baddha Konasana (Bound Angle / Butterfly Pose)Seated · Beginner

Upavistha Konasana (Wide-Angle Seated Forward Bend)

Upavistha Konasana (Wide-Angle Seated Forward Bend)Seated · Intermediate

Janu Sirsasana (Head-to-Knee Pose)

Janu Sirsasana (Head-to-Knee Pose)Seated · Intermediate

Pascimottanasana (Seated Forward Bend)

Pascimottanasana (Seated Forward Bend)Seated · Intermediate

Trianga Mukhaikapada Pascimottanasana (Three-Limbed Forward Bend)

Trianga Mukhaikapada Pascimottanasana (Three-Limbed Forward Bend)Seated · Intermediate

Krauncasana (Heron Pose)

Krauncasana (Heron Pose)Seated · Intermediate

Gomukhasana (Cow Face Pose)

Gomukhasana (Cow Face Pose)Seated · Intermediate

Bharadvajasana I (Bharadvaja's Twist)

Bharadvajasana I (Bharadvaja's Twist)Seated · Beginner

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana (Half Lord of the Fishes Pose)Seated · Intermediate

Maricyasana I (Marichi's Pose I)

Maricyasana I (Marichi's Pose I)Seated · Intermediate

Maricyasana III (Marichi's Pose III)

Maricyasana III (Marichi's Pose III)Seated · Intermediate

Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)

Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)Seated · Intermediate

Kurmasana (Tortoise Pose)

Kurmasana (Tortoise Pose)Seated · Intermediate

Agnistambhasana (Fire Log Pose)

Agnistambhasana (Fire Log Pose)Seated · Intermediate

Akarna Dhanurasana (Archer Pose)

Akarna Dhanurasana (Archer Pose)Seated · Advanced

Parivrtta Surya Yantrasana (Compass Pose)

Parivrtta Surya Yantrasana (Compass Pose)Seated · Intermediate

Advanced and flexibility

Skandasana (Standing Leg-Behind-Head Fold)

Skandasana (Standing Leg-Behind-Head Fold)Advanced and flexibility · Advanced

Supta Kurmasana (Sleeping Tortoise)

Supta Kurmasana (Sleeping Tortoise)Advanced and flexibility · Advanced

Hanumanasana (Monkey / Front Split Pose)

Hanumanasana (Monkey / Front Split Pose)Advanced and flexibility · Advanced

Samakonasana (Middle Split Pose)

Samakonasana (Middle Split Pose)Advanced and flexibility · Intermediate

Visvamitrasana (Visvamitra's Pose)

Visvamitrasana (Visvamitra's Pose)Advanced and flexibility · Advanced

Bhairavasana (Formidable Pose)

Bhairavasana (Formidable Pose)Advanced and flexibility · Advanced

Ganda Bherundasana (Formidable Face Pose)

Ganda Bherundasana (Formidable Face Pose)Advanced and flexibility · Advanced

Vrscikasana (Scorpion Pose)

Vrscikasana (Scorpion Pose)Advanced and flexibility · Advanced

Yoganidrasana (Yogic Sleep Pose)

Yoganidrasana (Yogic Sleep Pose)Advanced and flexibility · Advanced

Eka Pada Sirsasana (Leg Behind Head Pose)

Eka Pada Sirsasana (Leg Behind Head Pose)Advanced and flexibility · Advanced

Kasyapasana (Reclining Leg Behind Head)

Kasyapasana (Reclining Leg Behind Head)Advanced and flexibility · Advanced

Dvi Pada Sirsasana (Two Legs Behind Head Pose)

Dvi Pada Sirsasana (Two Legs Behind Head Pose)Advanced and flexibility · Advanced

Garbha Pindasana (Embryo in the Womb Pose)

Garbha Pindasana (Embryo in the Womb Pose)Advanced and flexibility · Advanced

Yoga Dandasana (Yogic Staff Pose)

Yoga Dandasana (Yogic Staff Pose)Advanced and flexibility · Advanced

Pasasana (Noose Pose)

Pasasana (Noose Pose)Advanced and flexibility · Advanced

Simhasana (Lion Pose)

Simhasana (Lion Pose)Advanced and flexibility · Beginner

Sasankasana (Hare / Moon Pose)

Sasankasana (Hare / Moon Pose)Advanced and flexibility · Beginner

Parvatasana (Seated Mountain Pose)

Parvatasana (Seated Mountain Pose)Advanced and flexibility · Beginner

Ardha Kati Cakrasana (Lateral Arc Pose)

Ardha Kati Cakrasana (Lateral Arc Pose)Advanced and flexibility · Beginner

Kati Cakrasana (Standing Spinal Twist)

Kati Cakrasana (Standing Spinal Twist)Advanced and flexibility · Beginner

Mandukasana (Frog Pose (hip opener))

Mandukasana (Frog Pose (hip opener))Advanced and flexibility · Intermediate

Ananda Hasita Mukhasana (Joyful Smiling Face Pose)

Ananda Hasita Mukhasana (Joyful Smiling Face Pose)Advanced and flexibility · Beginner

Backbends

Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)Backbends · Intermediate

Salamba Bhujangasana (Sphinx Pose)

Salamba Bhujangasana (Sphinx Pose)Backbends · Beginner

Salabhasana (Locust Pose)

Salabhasana (Locust Pose)Backbends · Beginner

Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)Backbends · Intermediate

Ardha Bhekasana (Half Frog Pose)

Ardha Bhekasana (Half Frog Pose)Backbends · Intermediate

Bhekasana (Frog Pose (backbend))

Bhekasana (Frog Pose (backbend))Backbends · Intermediate

Ustrasana (Camel Pose)

Ustrasana (Camel Pose)Backbends · Intermediate

Laghu Vajrasana (Little Thunderbolt)

Laghu Vajrasana (Little Thunderbolt)Backbends · Advanced

Matsyasana (Fish Pose)

Matsyasana (Fish Pose)Backbends · Intermediate

Uttana Padasana (Extended Leg Pose)

Uttana Padasana (Extended Leg Pose)Backbends · Intermediate

Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana (Bridge Pose)Backbends · Beginner

Setu Bandhasana (Ashtanga Bridge)

Setu Bandhasana (Ashtanga Bridge)Backbends · Intermediate

Urdhva Dhanurasana (Wheel / Upward Bow Pose)

Urdhva Dhanurasana (Wheel / Upward Bow Pose)Backbends · Intermediate

Dvi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)

Dvi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)Backbends · Intermediate

Kapotasana (Pigeon Pose)

Kapotasana (Pigeon Pose)Backbends · Advanced

Raja Kapotasana (King Pigeon)

Raja Kapotasana (King Pigeon)Backbends · Advanced

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)Backbends · Intermediate

Eka Pada Rajakapotasana II (One-Legged King Pigeon II)

Eka Pada Rajakapotasana II (One-Legged King Pigeon II)Backbends · Advanced

Camatkarasana (Wild Thing)

Camatkarasana (Wild Thing)Backbends · Intermediate

Supta Vajrasana (Reclining Thunderbolt)

Supta Vajrasana (Reclining Thunderbolt)Backbends · Intermediate

Inversions

Viparita Salabhasana (Inverted Locust)

Viparita Salabhasana (Inverted Locust)Inversions · Advanced

Karandavasana (Duck Pose)

Karandavasana (Duck Pose)Inversions · Advanced

Salamba Sirsasana (Supported Headstand)

Salamba Sirsasana (Supported Headstand)Inversions · Intermediate

Mukta Hasta Sirsasana (Free-Hand Headstand)

Mukta Hasta Sirsasana (Free-Hand Headstand)Inversions · Intermediate

Salamba Sarvangasana (Supported Shoulderstand)

Salamba Sarvangasana (Supported Shoulderstand)Inversions · Intermediate

Halasana (Plow Pose)

Halasana (Plow Pose)Inversions · Intermediate

Supta Konasana (Reclining Angle)

Supta Konasana (Reclining Angle)Inversions · Intermediate

Karnapidasana (Ear-Pressure Pose)

Karnapidasana (Ear-Pressure Pose)Inversions · Intermediate

Viparita Karani (Legs-Up-the-Wall / Inverted Action)

Viparita Karani (Legs-Up-the-Wall / Inverted Action)Inversions · Intermediate

Urdhva Padmasana (Upward Lotus Pose)

Urdhva Padmasana (Upward Lotus Pose)Inversions · Intermediate

Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulderstand)

Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulderstand)Inversions · Intermediate

Arm balances

Phalakasana (Plank Pose)

Phalakasana (Plank Pose)Arm balances · Intermediate

Vasisthasana (Side Plank Pose)

Vasisthasana (Side Plank Pose)Arm balances · Intermediate

Caturanga Dandasana (Four-Limbed Staff Pose)

Caturanga Dandasana (Four-Limbed Staff Pose)Arm balances · Intermediate

Bakasana (Crane Pose)

Bakasana (Crane Pose)Arm balances · Intermediate

Eka Pada Bakasana (One-Legged Crane)

Eka Pada Bakasana (One-Legged Crane)Arm balances · Advanced

Kakasana (Crow Pose)

Kakasana (Crow Pose)Arm balances · Intermediate

Parsva Bakasana (Side Crane Pose)

Parsva Bakasana (Side Crane Pose)Arm balances · Advanced

Astavakrasana (Eight-Angle Pose)

Astavakrasana (Eight-Angle Pose)Arm balances · Advanced

Eka Pada Kaundinyasana I (One-Legged Sage Koundinya I)

Eka Pada Kaundinyasana I (One-Legged Sage Koundinya I)Arm balances · Advanced

Eka Pada Kaundinyasana II (One-Legged Sage Koundinya II)

Eka Pada Kaundinyasana II (One-Legged Sage Koundinya II)Arm balances · Advanced

Bhujapidasana (Shoulder-Pressing Pose)

Bhujapidasana (Shoulder-Pressing Pose)Arm balances · Intermediate

Galavasana (Flying Pigeon)

Galavasana (Flying Pigeon)Arm balances · Advanced

Tittibhasana (Firefly Pose)

Tittibhasana (Firefly Pose)Arm balances · Advanced

Mayurasana (Peacock Pose)

Mayurasana (Peacock Pose)Arm balances · Advanced

Pincha Mayurasana (Forearm Stand)

Pincha Mayurasana (Forearm Stand)Arm balances · Intermediate

Adho Mukha Vrksasana (Handstand)

Adho Mukha Vrksasana (Handstand)Arm balances · Advanced

Lolasana (Pendant Pose)

Lolasana (Pendant Pose)Arm balances · Advanced

Tolasana (Scale Pose)

Tolasana (Scale Pose)Arm balances · Advanced

Kukkutasana (Rooster Pose)

Kukkutasana (Rooster Pose)Arm balances · Advanced

Urdhva Kukkutasana (Upward Rooster)

Urdhva Kukkutasana (Upward Rooster)Arm balances · Advanced

Cakorasana (Chakora Bird Pose)

Cakorasana (Chakora Bird Pose)Arm balances · Advanced

Reclining and restorative

Savasana (Corpse Pose)

Savasana (Corpse Pose)Reclining and restorative · Beginner

Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Baddha Konasana (Reclining Bound Angle Pose)Reclining and restorative · Beginner

Sucirandhrasana (Eye of the Needle / Reclined Figure Four)

Sucirandhrasana (Eye of the Needle / Reclined Figure Four)Reclining and restorative · Beginner

Supta Virasana (Reclining Hero Pose)

Supta Virasana (Reclining Hero Pose)Reclining and restorative · Advanced

Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)Reclining and restorative · Intermediate

Ananda Balasana (Happy Baby Pose)

Ananda Balasana (Happy Baby Pose)Reclining and restorative · Beginner

Apanasana (Knees-to-Chest Pose)

Apanasana (Knees-to-Chest Pose)Reclining and restorative · Beginner

Supta Matsyendrasana (Supine Spinal Twist)

Supta Matsyendrasana (Supine Spinal Twist)Reclining and restorative · Beginner

Anantasana (Sleeping Vishnu Pose)

Anantasana (Sleeping Vishnu Pose)Reclining and restorative · Intermediate

Pavanamuktasana (Wind-Relieving Pose)

Pavanamuktasana (Wind-Relieving Pose)Reclining and restorative · Beginner

Makarasana (Crocodile Pose)

Makarasana (Crocodile Pose)Reclining and restorative · Beginner

Kneeling and all fours

Balasana (Child's Pose)

Balasana (Child's Pose)Kneeling and all fours · Beginner

Marjaryasana (Cat Pose)

Marjaryasana (Cat Pose)Kneeling and all fours · Beginner

Bitilasana (Cow Pose)

Bitilasana (Cow Pose)Kneeling and all fours · Beginner

Parsva Balasana (Thread the Needle)

Parsva Balasana (Thread the Needle)Kneeling and all fours · Beginner

Cakravakasana (Sunbird / Chakravaka Pose)

Cakravakasana (Sunbird / Chakravaka Pose)Kneeling and all fours · Beginner

Uttana Sisosana (Extended Puppy Pose)

Uttana Sisosana (Extended Puppy Pose)Kneeling and all fours · Intermediate

Adho Mukha Svanasana (Downward-Facing Dog)

Adho Mukha Svanasana (Downward-Facing Dog)Kneeling and all fours · Intermediate

Ardha Pincha Mayurasana (Dolphin Pose)

Ardha Pincha Mayurasana (Dolphin Pose)Kneeling and all fours · Intermediate

Makara Adho Mukha Svanasana (Dolphin Plank Pose)

Makara Adho Mukha Svanasana (Dolphin Plank Pose)Kneeling and all fours · Intermediate

Astanga Namaskara (Eight-Limbed Salute)

Astanga Namaskara (Eight-Limbed Salute)Kneeling and all fours · Beginner

Core

Paripurna Navasana (Full Boat Pose)

Paripurna Navasana (Full Boat Pose)Core · Intermediate

Ubhaya Padangusthasana (Both Big Toes Pose)

Ubhaya Padangusthasana (Both Big Toes Pose)Core · Intermediate

Urdhva Mukha Pascimottanasana (Upward-Facing Seated Forward Fold)

Urdhva Mukha Pascimottanasana (Upward-Facing Seated Forward Fold)Core · Intermediate

Ardha Navasana (Half Boat Pose)

Ardha Navasana (Half Boat Pose)Core · Intermediate

Purvottanasana (Upward Plank Pose)

Purvottanasana (Upward Plank Pose)Core · Intermediate

Ardha Purvottanasana (Reverse Tabletop)

Ardha Purvottanasana (Reverse Tabletop)Core · Beginner

Urdhva Mukha Svanasana (Upward-Facing Dog)

Urdhva Mukha Svanasana (Upward-Facing Dog)Core · Intermediate