List of asanas

Padmāsana, lotus pose, used for meditation. Gilt bronze statue of Bodhisattva Manjusri and Prajnaparamita, Nepal, c. 1575

An Āsana is a hatha yoga posture; the term is derived from the Sanskrit word for 'seat'. While many of the oldest mentioned asanas are indeed seated postures for meditation, asanas may be standing, seated, arm-balances, twists, inversions, or reclining in prone or supine positions. The asanas have been given a variety of English names by competing schools of yoga.^[1]

Affixes[edit]

Variations on the basic asanas are indicated by the following Sanskrit affixes:

English	Sanskrit	Meaning
Adho	अधो	downward
Ardha	अर्ध	half
Bandha	बंध	lock[ed], caught
Dvī	द्वि	two
Eka	एक	one, single
Parivṛtta	परिवृत्त	revolved, twisted
Supta	सुप्त	supine, reclining
Tulā	तुला	balance
Upaviṣṭha	उपविष्ठ	seated
Ubhaya	उभय	both, together
Ūrdhva	ऊर्ध्व	upward
Utthita	उत्थित	extended

Asanas[edit]

International Alphabet of Sanskrit Transliteration	Sanskrit	English	Classification	Suitable for meditation
Adho Mukha Śvānāsana^[2]	अधोमुखश्वानासन	Downward-Facing Dog	Standing
Adho Mukha Vṛkṣāsana^[3]	अधोमुखवृक्षासन	Downward-Facing Tree, full arm balance, handstand	Balancing
Ākarṇa Dhanurāsana^[4]	आकर्णधनुरासन	Shooting bow, Bow and arrow, Archer	Sitting
Anantāsana^[5]	अनन्तासन	Ananta's pose	Reclining
Aṅjaneyāsana^[6]	अञ्जनेयासन	Honorable, Crescent Moon	Standing
Ardha Candrāsana^[7]	अर्धचन्द्रासन	Half moon	Standing
Ardha Matsyendrāsana^[8]	अर्धमत्स्येन्द्रासन	Half Lord of the Fishes	Twisting
Ardha Navāsana^[9]	अर्धनवासन	Half boat	Sitting
Ardha Padmāsana^[10]	अर्धपद्मासन	Half lotus	Sitting	Meditation^[10]
Aṣṭāvakrāsana^[11]	अष्टावक्रासन	Aṣṭāvakra's pose, Eight-angled	Balancing
Baddha Gomukhāsana^[12]	बद्धगोमुखासन	Bound cow-faced	Sitting
Baddha Koṇāsana^[13]	बद्धकोणासन	Bound angle, Cobbler's pose	Sitting
Bakāsana^[14] or Kakāsana^[15]	बकासन, ककासन	Crane or Crow	Balancing
Bālāsana^[16]	बालासन	Child	Sitting
Bharadvājāsana^[17]	भरद्वाजासन	Bharadvaja's twist	Twisting
Bhekāsana^[18]	भेकासन	Frog	Backbend
Bhujaṅgāsana^[19]	भुजङ्गासन	Cobra	Backbend
Bhujapīḍāsana^[20]	भुजपीडासन	Arm-pressing posture	Balancing
Biḍālāsana^[21]	बिडालासन	Cat	Kneeling
Caturaṅga Daṇḍāsana^[22]	चतुरङ्गदण्डासन	Four-Limbed Staff	Reclining, prone
Chakrāsana or Ūrdhva Dhanurāsana^[23]	चक्रासन or ऊर्ध्वधनुरासन	Wheel or upward bow	Backbend
Daṇḍāsana^[24]	दण्डासन	Staff	Sitting
Dhanurāsana^[25]	धनुरासन	Bow	Backbend
Dvi Pāda Viparīta Daṇḍāsana^[26]	द्विपदविपरीतदण्डासन	Two-Legged Inverted Staff	Backbend
Garbhāsana^[27]	गर्भासन	Fetus	Sitting
Garuḍāsana^[28]	गरुडासन	Eagle	Standing
Gomukhāsana^[29]	गोमुखासन	Cow-faced	Sitting
Halāsana^[30]	हलासन	Plough	Inversion
Hanumanāsana^[31]	हनुमनासन	Lord Hanuman	Leg Stretch
Jānu Śīrṣāsana^[32]	जानुशीर्षासन	Head-to-Knee Forward Bend	Forward Bend
Kapotāsana^[33]	कपोतासन	Pigeon	Backbend
Karṇa Pīḍāsana^[34]	कर्णपीडासन	Ear-pressing	Inversion
Kauṇḍiṇyāsana^[35]	कौण्डिन्यसन	Kaundinya's pose	Balancing
Krauñcāsana^[36]	क्रौञ्चासन	Heron	Sitting
Kukkuṭāsana^[37]	कुक्कुटासन	Cockerel	Balancing
Kūrmāsana^[38]^[39]	कूर्मासन	Tortoise	Sitting forward bend
Lolāsana^[40]	लोलासन	Pendant	Balancing
Mahāmudrā^[41]	महामुद्रा	The great seal	Forward Bend
Makarāsana^[42]	मकरासन	Crocodile	Prone
Mālāsana^[43]	मालासन	Garland	Standing
Matsyāsana^[44]	मत्स्यासन	Fish	Supine backbend
Matsyendrāsana^[45]	मत्स्येन्द्रासन	Lord of the Fishes	Twisting
Mayūrāsana^[46]	मयूरासन	Peacock	Balancing
Naṭarājāsana^[47]	नटराजासन	Dancer or Lord of the Dance	Backbend
Nāvāsana, Paripūrṇa Nāvāsana^[48]	नावासन, परिपूर्णनावासन	Boat, Full Boat	Sitting
Padma Mayūrāsana^[49]	पद्ममयूरासन	Peacock with legs in lotus	Balancing
Padmāsana^[50]	पद्मासन	Lotus	Sitting	Meditation^[51]
Parighāsana^[52]	परिघासन	Gate	Standing
Pārśvottanāsana^[53]	पार्श्वोत्तनासन	Intense side stretch	Standing
Pāśāsana^[54]	पाशासन	Noose	Twisting
Paścimottānāsana^[55]	पश्चिमोत्तानासन	Extension of the posterior (western) part of the body	Forward Bend
Piñcha Mayūrāsana^[56]	पिञ्चमयूरासन	Feathered Peacock	Balancing
Prasārita Pādottānāsana^[57]	प्रसारितपादोत्तानासन	Wide Stance Forward Bend	Standing
Rājakapotāsana^[58]	राजकपोतासन	King Pigeon	Backbend
Śalabhāsana^[59]	शलभासन	Locust	Backbend
Sālamba Sarvāṅgāsana I^[60]	सालम्बसर्वाङ्गासन	Shoulder Stand	Inversion
Sālamba Śīrṣāsana^[61]	सालम्बशीर्षासन	Supported Headstand	Inversion
Samakoṇāsana^[62]	समकोणासन	Straight angle, Right angle	Sitting
Śaśakāsana^[63]	शशकासन	Rabbit, Hare, or Moon	Inversion
Śavāsana^[64]	शवासन	Corpse	Resting
Setu Bandha Sarvāṅgāsana^[65]	सेतुबन्धसर्वाङ्गासन	Shoulder supported bridge	Backbend
Siddhāsana (men), Siddha yoni āsana (women)^[66]	सिद्धासन	Accomplished, of a siddha	Sitting	Meditation^[66]
Siṁhāsana^[67]	सिंहासन	Lion	Sitting	Meditation^[67]
Sukhāsana^[68]	सुखासन	Auspicious (Easy)	Sitting	Meditation^[69]
Supta baddha koṇāsana^[70]	सुप्तभद्धकोणासन	Reclining Bound Angle	Resting
Supta Koṇāsana^[71]	सुप्तकोणासन	Reclined Angle	Inversion
Supta Pādāṅguṣṭhāsana^[72]	सुप्तपादाङ्गुष्ठासन	Big toe supine	Supine
Supta Vajrāsana^[73]	सुप्तवज्रासन	Reclined Thunderbolt	Supine
Supta Vīrāsana^[74]	सुप्तवीरासन	Reclining Hero	Resting (Visrana Karaka Asana)
Surya Namaskār^[75]^[76]	सुर्यनमस्कारासन	Sun Salutation (sequence of 12 asanas)	Standing
Svastikāsana ^[77]	स्वस्तिकसन	Auspicious	Sitting	Meditation^[77]
Tāḍāsana^[78]	ताडासन	Mountain	Standing
Trikoṇāsana^[79]	त्रिकोणासन	Triangle	Standing
Tulāsana^[80]	तुलासन	Balance / Scales	Balancing
Upaviṣṭa Koṇāsana^[81]	उपविष्टकोणासन	Open Angle	Sitting
Ūrdhva Dhanurāsana^[82]	ऊर्ध्वधनुरासन	Upwards-facing bow	Backbend
Ūrdhva Hāstāsana^[83]	ऊर्ध्व हास्तासन	Upwards hands	Standing
Ūrdhva Mukha Śvānāsana^[84]	ऊर्ध्वमुखश्वानासन	Upward-Facing Dog	Backbend
Uṣṭrāsana^[85]	उष्ट्रासन	Camel	Backbend
Utkaṭāsana^[86]	उत्कटासन	Awkward or Powerful	Standing
Uttanapadasana or Utthanpadasana ^[87]	उत्तानापदासन	Raised legs	Reclining
Uttānāsana^[88]	उत्तानासन	Standing Forward Bend	Standing
Utthita hastapādāṅguṣṭhāsana^[89]	उत्थित हस्तपादाङ्गुष्ठासन	Standing Big Toe Hold (I: leg to the side; II: leg to the front^[89])	Standing
Utthita-pārśvakoṇāsana^[90]	उत्थितपार्श्वकोणासन	Extended Side Angle	Standing
Vajrāsana^[91]	वज्रासन	Thunderbolt	Sitting	Meditation^[92]
Vasiṣṭhāsana^[93]	वसिष्ठासन	Vasishta's pose or side plank	Balancing
Viparītakaraṇi^[94]	विपरीतकरणि	Inverted practice or legs up the wall	Inversion, resting
Viparita Virabhadrasana^[95]	विपरीतवीरभद्रासन	Reversed Warrior (a 20th century innovation)	Standing
Vīrabhadrāsana I^[96]	वीरभद्रासन	Warrior I	Standing
Vīrabhadrāsana II^[97]	वीरभद्रासन II	Warrior II	Standing
Vīrabhadrāsana III^[98]	वीरभद्रासन III	Warrior III	Standing
Vīrāsana,^[99] Dhyana Vīrāsana^[100]	वीरासन, ध्यानवीरासन	Hero	Sitting	Meditation^[100]^[101]
Vṛkṣāsana^[102]	वृक्षासन	Tree	Standing
Vṛścikāsana^[103]	वृश्चिकासन	Scorpion	Backbend

References[edit]

^ Murugan, 2012
^ Mehta, 1990 p. 147
^ Sivananda, 1983 p. 142
^ Satyananda 1996, p. 137
^ Mehta, 1990 p. 87
^ Sivananda, 1983 p. 132
^ Mehta, 1990 p. 30
^ Mehta, 1990 p. 74
^ Mehta, 1990 p. 58
^ ^a ^b Satyananda 1996, p. 97
^ Mehta, 1990 p. 128
^ Satyananda 1996, p. 225
^ Mehta, 1990 p. 57
^ Mehta, 1990 p. 130
^ Sivananda, 1983 p. 60
^ Sivananda, 1983 p. 39
^ Mehta, 1990 p. 77
^ Mehta, 1990 p. 86
^ Mehta, 1990 p. 93
^ Mehta, 1990 p. 129
^ Sivananda, 1983 p. 166
^ Mehta, 1990 p. 89
^ Mehta, 1990 pp. 138–141
^ Mehta, 1990 p. 52
^ Mehta, 1990 p. 94
^ Mehta, 1990 p. 142
^ Sivananda, 1983 pp. 136–137
^ Mehta, 1990 p. 46
^ Mehta, 1990 p. 56
^ Mehta, 1990 p. 110
^ Satyananda 1996, p. 340
^ Mehta, 1990 p. 59
^ Mehta, 1990 p. 144
^ Mehta, 1990 p. 112
^ Iyengar, 1979 p. 276
^ Mehta, 1990 p. 62
^ Sivananda, 1983 pp. 136–137
^ Mehta, 1990 p. 68
^ Sivananda, 1983 p. 120
^ Mehta, 1990 p. 124
^ Satyananda 1996, p. 462
^ Satyananda 1996, p. 90
^ Iyengar, 1979 pp. 262-266
^ Mehta, 1990 p. 83
^ Satyananda 1996, p. 326
^ Sivananda, 1983 p. 142
^ Sivananda, 1983 p. 149
^ Mehta, 1990 p. 58
^ Satyananda 1996, p. 339
^ Mehta, 1990 p. 54
^ Satyananda 1996, p. 98
^ Mehta, 1990 p. 48
^ Mehta, 1990 p. 40
^ (no byline) (28 August 2007). "Noose Pose". Yoga Journal. Retrieved 11 November 2018.
^ Mehta, 1990 p. 64
^ Mehta, 1990 p. 97
^ Mehta, 1990 p. 42
^ Mehta, 1990 p. 143
^ Mehta, 1990 p. 92
^ Mehta, 1990 pp. 111–115
^ Mehta, 1990 p. 98
^ Satyananda 1996, p. 149
^ Satyananda 1996, p. 123
^ Mehta, 1990 p. 150
^ Mehta, 1990 pp. 116, 120–121
^ ^a ^b Satyananda 1996, pp. 100–103
^ ^a ^b Satyananda 1996, pp. 106–107
^ Mehta, 1990 p. 53
^ Satyananda 1996, p. 96
^ Rosen, Richard (28 August 2007). "Reclining Bound Angle Pose". Yoga Journal. A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.
^ Mehta, 1990 p. 113
^ Mehta, 1990 p. 88
^ Satyananda 1996, p. 133
^ Mehta, 1990 p. 82
^ Mehta, 1990 pp. 146–147
^ Sivananda, 1983 pp. 34–35
^ ^a ^b Satyananda 1996, pp. 103–104
^ Mehta, 1990 p. 18
^ Mehta, 1990 p. 22
^ Ezraty, Maty (2002). "Asana". Yoga Journal (January/February): 116–128.
^ Mehta, 1990 p. 65
^ Mehta, 1990 p. 138
^ Mehta, 1990 p. 19
^ Mehta, 1990 p. 91
^ Mehta, 1990 pp. 134–135
^ Mehta, 1990 p. 47
^ Satyananda 1996, p. 47
^ Mehta, 1990 p. 44
^ ^a ^b Mehta, 1990 p. 20
^ Mehta, 1990 p. 24
^ Satyananda 1996, p. 109
^ "Sitting Postures for Pranayama and Meditation". Yoga In Daily Life. Retrieved 16 November 2018.
^ Mehta, 1990 pp. 126–127
^ Mehta, 1990 p. 122
^ McCrary, Meagan (15 July 2015). "#YJ40: 10 Poses Younger Than Yoga Journal". Yoga Journal. Reverse Warrior | You won't find this playful variation of Warrior II Pose in Light on Yoga.
^ Mehta, 1990 p. 26
^ Mehta, 1990 p. 28
^ Mehta, 1990 p. 32
^ Mehta, 1990 p. 50
^ ^a ^b Satyananda, 1996 p. 105
^ Crandell, Jason (28 August 2007). "You Don't Have to Play Martyr in Hero Pose". Yoga Journal. Retrieved 16 November 2018.
^ Mehta, 1990 p. 21
^ Sivananda, 1983 p. 104

Sources[edit]

Iyengar, B. K. S. (1979). Light on Yoga. Unwin Paperbacks.
Mehta, Silva; Mehta, Mira; Mehta, Shyam (1990). Yoga: The Iyengar Way. London: Dorling Kindersley.
Murugan, Chillayah (20 October 2012). "Yoga Asanas for Health and Fitness". Silambam. Archived from the original on 3 October 2015. Retrieved 31 May 2013.
Swami Satyananda Saraswati (1996). Asana Pranayama Mudra Bandha (PDF). Munger, Bihar, India: Yoga Publications Trust. ISBN 978-81-86336-14-4.
Lidell, Lucy; The Sivananda Yoga Centre (1983). The book of yoga. London: Ebury. pp. 104–105. ISBN 978-0-85223-297-2. OCLC 12457963.</ref>

External links[edit]

Free Library of Yoga Poses

[1] Murugan, 2012

[2] Mehta, 1990 p. 147

[3] Sivananda, 1983 p. 142

[4] Satyananda 1996, p. 137

[5] Mehta, 1990 p. 87

[6] Sivananda, 1983 p. 132

[7] Mehta, 1990 p. 30

[8] Mehta, 1990 p. 74

[9] Mehta, 1990 p. 58

[SatyanandaP97-10] Satyananda 1996, p. 97

[11] Mehta, 1990 p. 128

[12] Satyananda 1996, p. 225

[13] Mehta, 1990 p. 57

[14] Mehta, 1990 p. 130

[15] Sivananda, 1983 p. 60

[16] Sivananda, 1983 p. 39

[17] Mehta, 1990 p. 77

[18] Mehta, 1990 p. 86

[19] Mehta, 1990 p. 93

[20] Mehta, 1990 p. 129

[21] Sivananda, 1983 p. 166

[22] Mehta, 1990 p. 89

[23] Mehta, 1990 pp. 138–141

[24] Mehta, 1990 p. 52

[25] Mehta, 1990 p. 94

[26] Mehta, 1990 p. 142

[27] Sivananda, 1983 pp. 136–137

[28] Mehta, 1990 p. 46

[29] Mehta, 1990 p. 56

[30] Mehta, 1990 p. 110

[31] Satyananda 1996, p. 340

[32] Mehta, 1990 p. 59

[33] Mehta, 1990 p. 144

[34] Mehta, 1990 p. 112

[35] Iyengar, 1979 p. 276

[36] Mehta, 1990 p. 62

[37] Sivananda, 1983 pp. 136–137

[38] Mehta, 1990 p. 68

[39] Sivananda, 1983 p. 120

[40] Mehta, 1990 p. 124

[41] Satyananda 1996, p. 462

[42] Satyananda 1996, p. 90

[43] Iyengar, 1979 pp. 262-266

[44] Mehta, 1990 p. 83

[45] Satyananda 1996, p. 326

[46] Sivananda, 1983 p. 142

[47] Sivananda, 1983 p. 149

[48] Mehta, 1990 p. 58

[49] Satyananda 1996, p. 339

[50] Mehta, 1990 p. 54

[51] Satyananda 1996, p. 98

[52] Mehta, 1990 p. 48

[53] Mehta, 1990 p. 40

[54] (no byline) (28 August 2007). "Noose Pose". Yoga Journal. Retrieved 11 November 2018.

[55] Mehta, 1990 p. 64

[56] Mehta, 1990 p. 97

[57] Mehta, 1990 p. 42

[58] Mehta, 1990 p. 143

[59] Mehta, 1990 p. 92

[60] Mehta, 1990 pp. 111–115

[61] Mehta, 1990 p. 98

[62] Satyananda 1996, p. 149

[63] Satyananda 1996, p. 123

[64] Mehta, 1990 p. 150

[65] Mehta, 1990 pp. 116, 120–121

[SatyanandaP100-66] Satyananda 1996, pp. 100–103

[SatyanandaP106-67] Satyananda 1996, pp. 106–107

[68] Mehta, 1990 p. 53

[69] Satyananda 1996, p. 96

[70] Rosen, Richard (28 August 2007). "Reclining Bound Angle Pose". Yoga Journal. A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.

[71] Mehta, 1990 p. 113

[72] Mehta, 1990 p. 88

[73] Satyananda 1996, p. 133

[74] Mehta, 1990 p. 82

[75] Mehta, 1990 pp. 146–147

[76] Sivananda, 1983 pp. 34–35

[SatyanandaP103-77] Satyananda 1996, pp. 103–104

[78] Mehta, 1990 p. 18

[79] Mehta, 1990 p. 22

[80] Ezraty, Maty (2002). "Asana". Yoga Journal (January/February): 116–128.

[81] Mehta, 1990 p. 65

[82] Mehta, 1990 p. 138

[83] Mehta, 1990 p. 19

[84] Mehta, 1990 p. 91

[85] Mehta, 1990 pp. 134–135

[86] Mehta, 1990 p. 47

[87] Satyananda 1996, p. 47

[88] Mehta, 1990 p. 44

[Mehta_p20-89] Mehta, 1990 p. 20

[90] Mehta, 1990 p. 24

[91] Satyananda 1996, p. 109

[92] "Sitting Postures for Pranayama and Meditation". Yoga In Daily Life. Retrieved 16 November 2018.

[93] Mehta, 1990 pp. 126–127

[94] Mehta, 1990 p. 122

[McCrary_2015-95] McCrary, Meagan (15 July 2015). "#YJ40: 10 Poses Younger Than Yoga Journal". Yoga Journal. Reverse Warrior | You won't find this playful variation of Warrior II Pose in Light on Yoga.

[96] Mehta, 1990 p. 26

[97] Mehta, 1990 p. 28

[98] Mehta, 1990 p. 32

[99] Mehta, 1990 p. 50

[SatyanandaP105-100] Satyananda, 1996 p. 105

[101] Crandell, Jason (28 August 2007). "You Don't Have to Play Martyr in Hero Pose". Yoga Journal. Retrieved 16 November 2018.

[102] Mehta, 1990 p. 21

[103] Sivananda, 1983 p. 104

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v t e Asanas
Kriya • Mudra • Pranayama • Surya Namaskar • Asana
Backbends	Anjaneyasana (crescent moon) Chakrasana (wheel) or Urdhva Dhanurasana (upward bow) Dandasana (inverted staff) Eka Pada Viparita Dandasana (1-legged inverted staff) Kapotasana (pigeon) Rajakapotasana (king pigeon) Ushtrasana (camel)
Balancing	Ashtavakrasana (8-angled) Bakasana (crane) or Kakasana (crow) Bhujapidasana (arm pressure) Eka Pada Kaundinyasana I Eka Pada Kaundinyasana II Garbhasana (foetus) Kukkutasana (cockerel) Lolasana (pendant earring) Mayurasana (peacock) Tulasana (raised lotus)
Inverted	Adho Mukha Vrkshasana (handstand) Halasana (plough) Karnapidasana (ear pressure) Sarvangasana (shoulderstand) Shirshasana (headstand) Uttanapadasana (raised legs) Viparita Karani
Reclining	Adho Mukha Shvanasana (half dog) Anantasana (Vishnu's couch) Bhekasana (frog) Bhujangasana (cobra) Chaturanga Dandasana (low plank) Dhanurasana (bow) Makarasana (crocodile) Matsyasana (fish) Shalabhasana (locust) Shavasana (corpse) Supta Virasana (reclining hero) Urdhva mukha shvanasana (upward dog)
Sitting	Ardha Matsyendrasana (half lord of the fishes) Akarna Dhanurasana (shooting bow) Baddha Konasana Balasana (child) Bharadvajasana (the sage Bharadvaja) Dandasana (staff) Gomukhasana (cow face) Hanumanasana (monkey) Janushirshasana (head to knee) Kurmasana (tortoise) Navasana (boat) Padmasana (lotus) Paschimottanasana (seated forward bend) Pashasana (noose) Samakonasana (split) Siddhasana (accomplished) Simhasana (lion) Sukhasana (easy) Svastikasana (auspicious) Vajrasana (weapon) Virasana (hero)
Standing	Ardha Chandrasana (half moon) Garudasana (eagle) Hasta Uttanasana (raised hands) Malasana (garland) Natarajasana (lord of the dance) Tadasana (mountain) Trikonasana (triangle) Urdhva Vrikshasana (upward tree) Utkatasana (powerful) Uttanasana (extension) Utthita Parsvakonasana (sideways) Virabhadrasana I (warrior I) Virabhadrasana II (warrior II) Virabhadrasana III (warrior III) Vrksasana (tree)

List of asanas

Contents

Affixes[edit]

Asanas[edit]

See also[edit]

References[edit]

Sources[edit]

Further reading[edit]

External links[edit]

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