Asana List

Notes: For reasons that are my own, I am using my own simplified diacritic convention in the transliteration of the sanskrit of the āsana-s. (1) To respect the rule of enunciating every ‘-ha’ syllable in sanskrit, because failing to pronounce a syllable can dramatically change the meaning of the sanskrit. (2) To keep the transliteration simple and easier for English readers.
ś: sh (palatal)
ṣ: sh (retroflex)
č: ch

The following list represents a consolidation of sanskrit names of the postures, derived from various traditions and Hindu lineages. I shall endeavour to update the list as I discover errors or omissions.

  • Sukhasana (Easy or tailor posture)
  • Parivrtta sukhasana (Seated Twist posture)
  • Siddhasana or Muktasana (Perfect or accomplished posture, or liberated posture)
  • Brahmasana (Half lotus posture)
  • Padmasana or kamalasana (Lotus posture)
  • Vajrasana (Adamantine, diamond or thunderbolt posture)
  • Urdhva mukha vajrasana (Upward facing adamantine, diamond or thunderbolt posture)
  • Virasana (Hero posture, dedicated to Hanuman; vira = vitality = knees)
  • Ardha virasana (Half Hero posture)
  • Laghu vajrasana or Paryankasana (Little thunderbolt, extended camel posture)
  • Supta virasana (Reclining hero posture)
  • Supta vajrasana (Reclining adamantine posture)
  • Svastikasana (Swastika posture)
  • Simhasana (Lion posture, dedicated to the narasimha avatar of Vishnu)
  • Gomukhasana (Cow face or face of light posture)
  • Dhanurasana (Bow or archer posture)
  • Padanguṣtha dhanurasana (Bow or archer posture variation)
  • Ekapada dhanurasana (One-legged bow posture)
  • Akarna dhanurasana (Shooting bow or bow to ear posture)
  • Śavasana or Mritasana (Corpse or Dead posture)
  • Adhavasana (Relaxed posture, head on folded arms, a variation of Śavasana)
  • Guptasana (Concealed posture)
  • Matsya Kridasana (Flapping Fish posture)
  • Matsyasana (Fish posture, dedicated to the first avatar of Vishnu)
  • Uttana Padasana (Extended Fish posture, raised feet)
  • Ardha matsyendrasana (Matsyendra Twist posture)
  • Baddha ardha matsyendrasana (Bound Matsyendra Twist posture)
  • Paripurna matsyendrasana (Matsyendra Twist posture, half lotus variation)
  • Gorakṣasana (Gorakṣa posture)
  • Paścima uttanasana or Ugrasana (Posterior-stretch or seated forward fold posture)
  • Ardha utkatasana or Sankatasana (Chair, intense or difficult posture)
  • Parivrtta utkatasana (Chair twist posture)
  • Mayurasana (Peacock posture)
  • Pungu Mayurasana (Wounded peacock posture)
  • Hansasana (Swan or easy peacock or vahana of Brahma posture, a variation of mayurasana)
  • Pinča mayurasana (Forearm balance or feathered peacock posture)
  • Makarasana (mythological sea beast posture, a.k.a. dolphin posture)
  • Adhvadanta śirṣasana (adhvan=way/road/orbit) or Ardha pinča mayurasana (Half peacock feather posture, a.k.a. dolphin posture)
  • Karandavasana (Duck posture; forearm balance in lotus posture)
  • Kukkutasana (Cock or rooster posture)
  • Pungu kukkutasana (Wounded or side rooster posture)
  • Kurmasana (Tortoise posture, dedicated to the second avatar of Vishnu)
  • Uttana kurmasana (Stretched tortoise posture)
  • Uttana mandukasana (Kneeling Erect Frog posture)
  • Mandukasana (Kneeling Frog posture)
  • Vrkṣasana or Bhagiratasana (Tree posture)
  • Garudasana (Posture dedicated to the vahana of Vishnu; a.k.a. Twisted Root posture)
  • Upaviṣtha garudasana (Seated Eagle posture)
  • Varṣabhasana (Ox posture)
  • Śalabhasana (Locust posture)
  • Nakrasana (Crocodile posture, a variation of Śalabhasana)
  • Danda samarpanam (Prostrate before Sun posture)
  • Uṣtrasana (Camel posture)
  • Bhujangasana or Nagasana or Nirlamba sarpasana (Cobra or unsupported Serpent posture)
  • Tiryaka bhujangasana (Twisting cobra posture)
  • Śaśank bhujangasana (Striking cobra posture)
  • Ardha bhujangasana (Sphinx posture)
  • Rajakapotasana or Raja bhujangasana (Royal Pigeon or King Cobra posture)
  • Yogasana (Yoga posture)
  • Purna čakrasana or Urdhva dhanurasana (Complete wheel or upward bow posture)
  • Viparita čakrasana (Backward handspring into wheel)
  • Čakra bandhasana (Bound wheel posture)
  • Tirieng Mukha Uttanasana (Drop back to Urdhva dhanurasana and walk hands to ankles)
  • Supta pavana muktasana or apanasana (Lying wind liberating posture)
  • Pavana muktasana (Wind liberating posture)
  • Uttanapadasana (Foot stretch posture)
  • Baddha padmasana (Bound lotus posture)
  • Ardha naukasana or Ardha navasana (Half Boat posture)
  • Paripurna naukasana or Paripurna navasana (Full Boat posture)
  • Supta konasana (Reclining wide open angle or widespread plough posture)
  • Upaviṣtha konasana (Seated wide open angle forward fold posture)
  • Baddha konasana or Purna titali asana a.k.a. Bhadrasana (Cobbler or full butterfly posture, a.k.a. blessed or gracious posture)
  • Ardha titali asana (Half butterfly posture)
  • Vikasitha kamalasana (Blossoming lotus posture)
  • Parivrtta vikasitha kamalasana (Revolved blossoming lotus posture)
  • Utthita vikasitha kamalasana (Extended blossoming lotus posture)
  • Mulabandhasana (Root lock posture)
  • Supta baddha konasana or Śakti asana (Reclining Bound Angle posture, dedicated to the goddess Śakti)
  • Utkata konasana or Kalikasana or Kali asana (Kali posture, dedicated to the goddess of time and change, a variation of Simhasana; a.k.a. wide-angled horse stance in Chinese martial arts)
  • Vijaya asana (Victory squat posture)
  • Bhunamanasana (Bowing-down posture)
  • Sarvangasana (Shoulderstand posture)
  • Parśvaika pada sarvangasana (One leg to side Shoulderstand posture)
  • Vistara pada sarvangasana (Spread out feet shoulderstand posture)
  • Anuvittasana (Standing backbend)
  • Urdhva mukhasana (Upward facing posture)
  • Urdhva baddhanguliyasana (Upward bound fingers posture)
  • Urdhva baddha hastasana (Upward bound hands posture)
  • Paścima baddha hastasana (Back bound hands posture)
  • Urdhva hasta uttanasana or Urdhva hastasana (Upstretched arms or raised hands posture)
  • Urdhvasana (Standing backbend posture, a variation of Urdhva hasta uttanasana)
  • Ardha urdhvasana (Standing half backbend posture)
  • Parvatasana or Viyogasana (Seated mountain posture)
  • Ubhaya padanguṣthasana (Both big toe hold or V posture)
  • Utthita hasta padanguṣthasana (Extended big toe hold posture)
  • Padanguṣthasana (Foward fold big toe hold posture)
  • Supta padanguṣthasana (Lying big toe hold posture)
  • Svarga dvijasana (Twice born posture a.k.a. Bird of paradise posture)
  • Garbhasana (Foetus posture)
  • Garbha pindasana (Womb Embryo or Foetus posture)
  • Brahmačaryasana (Celibacy posture)
  • Utthita padmasana or Tolasana or Tulitasana (Uplifted lotus posture)
  • Mrigasana (Deer posture, a variation of balasana with reverse namaste)
  • Yogadandasana (Yoga staff posture)
  • Urdhva sarvangasana (Shoulderstand posture)
  • Vikatasana (Formidable posture)
  • Aśvatthasana (Sacred Fig posture)
  • Kanda pidasana or Kandasana (Knot posture)
  • Bakasana or Baka dhyanasana (Crane or Meditative crane posture)
  • Parśva bakasana (Side crane posture)
  • Janu śirṣasana (Head to knee posture)
  • Dandayamana janu śirṣasana (Standing head to knee posture)
  • Pavritta janu śirṣasana (Revolved head to knee posture)
  • Nadiśodhanasana (Nadi purificatory posture)
  • Ekapada bhujasana (Unilateral foot hand posture)
  • Dwipada bhujasana (Bilateral foot hand posture)
  • Śirṣa janu sparśasana (Knee touching posture)
  • Supta vrisčikasana (Sleeping scorpion posture)
  • Utthita parśvakonasana (Extended side angle posture)
  • Baddha utthita parśvakonasana (Bound extended side angle posture)
  • Utthita trikonasana (Extended triangle posture)
  • Parivrtta trikonasana (Revolved triangle posture)
  • Śirṣa anguṣtha yogasana (head to big toe posture)
  • Samasthiti (Equal standing posture)
  • Tadasana (Palmyra Palm Tree posture)
  • Tiryaka tadasana (Swaying palm tree posture, lateral stretch)
  • Samatvamasana (Toe balance posture)
  • Khanjanasana (Wagtail posture)
  • Ekahasta bhujasana (Unilateral hand-arm posture)
  • Aṣtavakrasana (Sage Aṣtavakra posture; from ekahasta bhujasana arm balance)
  • Janu bhumi sthirasana (Knee support posture)
  • Pada hastasana (Foot-hand posture)
  • Bhagasana (Vulval posture)
  • Tolagulasana (Finger balance posture)
  • Purva uttanasana (Anterior stretch or reverse plank posture)
  • Čatuṣpadapitham (Four-footed, crab or table top posture)
  • Dwipada viparita dandasana or Grivasana (Inverted two-legged staff posture, supine backbend, on head, a.k.a. neck posture)
  • Ekapada viparita dandasana (One-legged variation of Viparita dandasana)
  • Śirṣa pada bhumi sparśasana (A variation of Viparita dandasana)
  • Śirṣasana or Viparita karani mudra (Headstand posture)
  • Baddha hasta śirṣasana (Bound hands headstand posture)
  • Pretasana (Ghost posture)
  • Dandasana or Prarambhik sthiti (Staff posture or base position)
  • Parivrtta dandasana (Twisting seated staff posture)
  • Utpluti dandasana (Floating/flood staff posture, a.k.a. Brahmačaryasana or Celibate posture)
  • Urdva dandasana (Upward staff posture, a.k.a. pike press)
  • Čaturanga dandasana (Four limbed staff posture)
  • Halasana (Plough posture)
  • Karnapidasana (Pressure on ears or spider posture; a variation of plough posture)
  • Supta urdhva pada vajrasana (Lying Upward Foot Thunderbolt or Adamantine posture)
  • Parśva bhuja dandasana (Dragonfly posture)
  • Lolasana (Pendulum or pendant posture)
  • Tulasana or Jhulasana (Uplifted lotus posture)
  • Supta padanguṣtha nasa sparśasana (Lying toe & nose posture)
  • Padanguṣtha nasa sparśasana (Toe-nose posture)
  • Čatuskonasana (Four-cornered posture)
  • Kokilasana (Cuckoo posture)
  • Vrisčikasana (Scorpion posture)
  • Bhuja vrisčikasana or Taraksvasana (Scorpion handstand posture)
  • Takiyasana (Pillow posture)
  • Mayura padmasana (Peacock & lotus posture)
  • Paksyasana vayuyanasana or Durvasasana (Baby Kriṣna or Irascible Sage Durvasa posture)
  • Viśvamitrasana (A variation of Vasiṣtasana, dedicated to Brahmarshi Viśvamitra)
  • Kala bhairavasana (Black Bhairava posture, dedicated to the Lord of the March of Time incarnation of Śiva, a variation of viśvamitrasana)
  • Ekapada śirṣasana or Kaśyabasana (Foot behind the head or Kaśyaba posture)
  • Virančyasana or Omkarasana or Pranavasana (Virančya foot behind the head posture; Om posture; seated)
  • Kapilasana (Kapila pose, a variation of Kaśyabasana)
  • Vatayanasana or Utthita svastikasana (Posture dedicated to the swift flying horse) (Vatayana: moving in the wind; or fleet as wind)
  • Ardha čandrasana (Half moon posture)
  • Parivrtta ardha čandrasana (Revolved half moon posture)
  • Aśva sančalanasana or banarasana (High lunge equestrian posture)
  • vini mudra (Seal of the horse rider)
  • Maha mudra (Royal seal)
  • Sanmukhi mudra (Six-faced seal)
  • Manduki mudra (Frog seal)
  • Yoga mudra (Seated yoga seal)
  • Dandayamana yoga mudra (Standing yoga seal, hands interlocked behind back)
  • Pada sančalanasana (Supine cycling posture)
  • Čakrapadasana (Leg rotation)
  • Janu naman (Knee bending)
  • Janu čakra (Knee crank)
  • Janufalak akarṣan (Kneecap contraction)
  • Padanguli naman (Toe bending)
  • Skandha čakra (Shoulder rotation)
  • Goolf čakra (Ankle rotation)
  • Goolf naman (Ankle bending)
  • Goolf ghoornan (Ankle crank)
  • Muṣtika bandhana (Hand clenching)
  • Manibandha naman (Wrist bending)
  • Manibandha čakra (Wrist rotation)
  • Kehuni naman (Elbow bending)
  • Kehuni čakra (Elbow rotation)
  • Śroni čakra (Hip rotation)
  • Greeva sančalanasana (Neck movement)
  • Nauka sančalanasana (Rowing the boat posture)
  • Čakki čalana (Churning the mill)
  • Tribandhasana (Triple lock posture)
  • Natavarasana (Lord Kriṣna posture, dedicated to the eighth avatar of Vishnu, a.k.a. balancing flute player posture)
  • Natarajasana or Dandayamana dhanurasana (Standing bow posture, dedicated to the Lord of the Dance incarnation of Śiva)
  • Ganeśa natarajasana (Lord Ganeśa in Lord of the Dances posture, a.k.a. Dance of Śiva)
  • Parivrtta natarajasana (Śiva Twist posture)
  • Vasiṣthasana or Vasitha tapasya (Side plank posture, dedicated to the Most Excellent sage)
  • Adho mukha dandasana (Plank posture)
  • Čamatkarasana (Wild thing posture, “consciousness without obstacles”)
  • Anjaneyasana (Son of Anjana posture, a.k.a. monkey posture; low lunge holding back ankle in the full pose, a.k.a. ekapada rajakapotasana II)
  • Hanumanasana (Monkey posture, splits)
  • Kailaśasana (Posture of the Lord Kailaśa, a splits variation, a.k.a. ekapada rajakapotasana IV)
  • Samakonasana (Centre splits posture)
  • Paśasana (Noose posture)
  • Kraunčasana (Heron posture)
  • Čakorasana (Partridge posture)
  • Skandasana or Ručikasana (Kartikeya, the god of war posture, or Sage Ručika
    posture; forward fold with foot behind the head, from Čakorasana)
  • Bhekasana (Frog posture)
  • Ardha bhekasana (Half frog posture)
  • Supta bhekasana (Sleeping or inverted frog posture)
  • Ekapada rajakapotasana (One-legged king pigeon posture; mermaid posture)
  • Adho mukha ekapada rajakapotasana (Easy or Sleeping pigeon posture)
  • Kapotasana (A variation of Laghu vajrasana)
  • Ekapada kapotasana (A variation of Laghu vajrasana, with one leg raised upwards)
  • Bharadvajasana (Bharadvaja Twist posture)
  • Maričyasana (Sage Twist posture)
  • Utthita maričyasana (Standing or Extended Sage Twist posture)
  • Yoga nidrasana (Yogic sleeping posture)
  • Dwihasta bhujasana or bhujapidasana (Bilateral hand-arm or shoulder-pressing balance)
  • Pada skandha dandasana (Foot shoulder staff balance; a variation of bhujapidasana)
  • Tittibhasana (Firefly posture; from dwihasta bhujasana)
  • Parighasana (Gate posture)
  • Parivrtta parighasana (Revolving beam or Kripalu stargazer posture)
  • Supta trivikramasana (Three stride posture)
  • Adho mukha śvanasana (Downward facing dog posture, a.k.a. Meru Asana or Sumeru Asana)
  • Ekapada adho mukha śvanasana (One-legged downward facing dog posture)
  • Urdhva mukha śvanasana (Upward facing dog posture, a variation of Kokilasana)
  • Virabhadrasana (Warrior posture, dedicated to the Virabhadra incarnation of Śiva)
  • Tuladandasana (Balancing Stick a.k.a. Virabhadrasana III)
  • Virabhadra mudra (Warrior seal)
  • Salamba viparita karani (Legs up the wall or waterfall posture)
  • Sučirandhrasana (Eye-of-the-needle posture)
  • Čandrasana (Salutation or crescent moon posture, a variation of Anjaneyasana)
  • Viparita virabhadrasana (Reverse warrior or exalted warrior posture, a variation of Anjaneyasana)
  • Baddha virabhadrasana (Humble warrior or devotional warrior posture)
  • Parivrtta parśvakonasana or Parivrtta anjaneyasana (Revolved extended side angle posture)
  • Namaskar parivrtta parśvakonasana (Prayer twist extended side angle posture)
  • Uttanasana or padahastasana (Standing forward fold posture)
  • Urdhva mukha uttanasana (Upward face stretch posture)
  • Parśva uttanasana or Dandayamana bibhaktapada janu śirṣasana (Sideways-facing forward bend posture)
  • Jathara parivartanasana or Supta udarakarṣanasana (Supine abdominal stretch or spinal twist posture)
  • Ayurčakrasana (Wheel of life posture, twist)
  • Udarakarṣanasana (Seated abdominal stretch posture)
  • Śaśankasana (Moon posture, or mark of hare posture, a.k.a. balasana)
  • Balasana or Mudhasana (Child posture, a.k.a. Śaśankasana)
  • Setu bandha sarvangasana or kandharasana (Bridge posture, a.k.a. dwipada pitham)
  • Ekapada setu bandha sarvangasana (One-legged bridge posture)
  • Čakravakasana (Ruddy Shelduck or Brahminy Duck posture)
  • Marjarasana or Bidalasana (Cat posture, round back)
  • Bitilasana (Cow posture, backbend)
  • Vyaghrah kriya (Tiger breath, a.k.a. Cat-Cow posture, a variation of Čakravakasana)
  • Uttana śiśu asana (Extended puppy posture, a variation of Anahatasana)
  • Anahatasana (Melting heart posture, a variation of puppy posture)
  • Agnistambhasana (Fire log or double pigeon posture)
  • Ekapada bakasana (One-legged crane posture, a.k.a. Flying Crow posture; from tripod headstand posture; counter variation: extend one leg forward/horizontally instead of upwards)
  • Ekapada galavasana (Sage Garlava posture, a variation of Flying Crow posture; from tripod headstand posture)
  • Kaundinyasana (Sage Kaundinya scissors posture)
  • Adho mukha vrkṣasana (Handstand posture)
  • Ekapada adho mukha vrkṣasana (Handstand on one hand posture)
  • Dekasana (Airplane posture)
  • Prasarita pada uttanasana or Dandayamana bibhaktapada paścima uttanasana (Standing straddle forward bend posture)
  • Mukta hasta śirṣasana (Tripod headstand posture)
  • Paścima namaskarasana (Reverse namaste posture)
  • Utthita tadasana (Five pointed star posture)
  • Ananda balasana or Dwipada yogadandasana (Happy baby or bug posture, prep for yoga nidrasana)
  • Malasana (Garland or wide angled squat posture)
  • Upaveṣasana (Wide angled squat posture with hands in prayer)
  • Utkatasana (Squat posture with knees together)
  • Prapadasana (Tiptoe posture)
  • Urdhva prasarita ekapadasana (Standing splits posture)
  • Urdhva prasarita padasana or Uttanapadasana (Upward stretched leg raise posture or leg lifts)
  • Trianga mukaikapda paścima uttanasana (One-legged forward fold posture)
  • Viparita śalabhasana (Inverted grasshopper posture)
  • Ganda bherundasana (Locust scorpion or formidable face posture; from Viparita śalabhasana)
  • Vamadevasana (Vamadeva Twist posture)
  • Merudandasana (Spine posture, a.k.a. balancing bear posture)
  • Ardha merudandasana (Half balancing bear posture)
  • Dandayamna baddha konasana (Balancing bound angle posture)
  • Dradhasana (Firm side, or side relaxation, posture)
  • Utthan priśthasana or Godhapitham or Arani asana (Lizard posture, a variation of low lunge posture)
  • Kati čakrasana or Kulala čakrasana (Standing waist rotating posture)
  • Mukta hasta kati čakrasana (Standing waist rotating posture, hands free)
  • Tiryaka kati čakrasana (Swinging waist rotation; a variation of Meru priśthasana)
  • Gatyatmak meru vakrasana (Dynamic spinal twist)
  • Kapinjalasana (Čataka bird/Jacobin Cuckoo drinking raindrop posture)
  • Ardha čandračapasana (Sugar Cane in the Half Moon posture, a variation of Kapinjalasana)
  • Surya yantrasana (Sundial or compass posture)
  • Parivrtta surya yantrasana (Revolved sundial or compass posture)
  • Śayanasana (Elbow balance posture)
  • Aśtang pranam or Aśtapadasana (Eight limbed or caterpillar posture)
  • Mandalasana or Parivrittasana (Revolving posture)
  • Nahuṣasana (King Nahuṣa posture)
  • Anantasana (Sleeping Vishnu/Shesh Nag posture or posture of the Infinite, a.k.a. Vishnu’s couch posture)
  • Jhula lurhakanasana (Rock and roll on back)
  • Rajju karṣanasana (Pulling the rope)
  • Kaṣta takṣanasana (Chopping wood)
  • Kava čalasana (Crow walking)
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