List of asanas
Asanas collectively constitute the physical aspect of worship in ancient Yoga and various stretches and meditative poses of modern Yoga. The poses and stretches are thought to have physical and mental health benefits and can lead to injury in roughly 1 in 20 practitioners a year in the U.S.[8][1][2][3][4][5][6][7] Different authors or schools of yoga may have different names for an asana. Many asanas have multiple names or one name may refer to multiple asanas.[8]
Affixes
Many asana names include the following Sanskrit words as affixes:
English | Sanskrit | Meaning |
---|---|---|
Adho | अधो | downward |
Ardha | अरà¥à¤§ | half |
Eka | à¤à¤• | one |
single | ||
Bandha | बंध | lock |
Dhánus | धनà¥à¤ƒ | bow |
DvÄ« | दà¥à¤µà¤¿ | two |
Parivá¹›tta | परिवृतà¥à¤¤ | revolved |
twisted | ||
Supta | सà¥à¤ªà¥à¤¤ | supine |
reclining | ||
TulÄ | तà¥à¤²à¤¾ | balance |
Upaviá¹£á¹ha | उपविषà¥à¤ | seated |
Ubhaya | उà¤à¤¯ | both, together |
Ūrdhva | ऊरà¥à¤§à¥à¤µ | upward |
Utthita | उतà¥à¤¥à¤¿à¤¤ | extended |
Modern Asanas
Sanskrit transliteration | Sanskrit | English | Image | Classification |
---|---|---|---|---|
Adho Mukha ÅšvÄnÄsana | अधोमà¥à¤–शà¥à¤µà¤¾à¤¨à¤¾à¤¸à¤¨ | Downward-Facing Dog Pose | ![]() |
Arm Balance and Forward Bend. |
Adho Mukha Vá¹›ká¹£Äsana | अधोमà¥à¤–वृकà¥à¤·à¤¾à¤¸à¤¨ | Downward-Facing Tree (Full Arm Balance) | ![]() |
Arm Balance |
Ä€karṇa DhanurÄsana | आकरà¥à¤£à¤§à¤¨à¥à¤°à¤¾à¤¸à¤¨ | Bow posture up to ear | Forward Bend (Paschima Pratana Sthiti) | |
AnantÄsana | अननà¥à¤¤à¤¾à¤¸à¤¨ | Ananta's pose | ![]() |
Supine Leg stretch |
Anjaneyasana | अञà¥à¤œà¤¨à¥‡à¤¯à¤¾à¤¸à¤¨ | Honorable Pose, Crescent Moon, Crescent Lunge | Standing asana (Hip opener) | |
Ardha CandrÄsana | अरà¥à¤§à¤šà¤¨à¥à¤¦à¥à¤°à¤¾à¤¸à¤¨ | Half moon | ![]() |
Standing asana (Uttihista Sthiti) |
Ardha MatsyendrÄsana | अरà¥à¤§à¤®à¤¤à¥à¤¸à¥à¤¯à¥‡à¤¨à¥à¤¦à¥à¤°à¤¾à¤¸à¤¨ | Half lord of the fishes pose | ![]() |
Twisting (Parivrrta Sthiti) |
Ardha NavÄsana | अरà¥à¤§à¤¨à¤µà¤¾à¤¸à¤¨ | Half boat posture | ![]() |
Abdominal asana (Udara Akunchana Sthiti) |
Aá¹£á¹ÄvakrÄsana | अषà¥à¤Ÿà¤¾à¤µà¤•à¥à¤°à¤¾à¤¸à¤¨ | Aá¹£á¹Ävakra's pose | ![]() |
Arm SECe |
Baddha KoṇÄsana | बदà¥à¤§à¤•ोणासन | Bound angle | ![]() |
Sitting asana/Forward Bend (Upavista Sthiti/Paschima Pratana Sthiti) |
BakÄsana | बकासन | Crane | ![]() |
Arm Balance |
BÄlÄsana | बालासन | Child's Pose | |
Kneeling forward bend |
BharadvÄjÄsana | à¤à¤°à¤¦à¥à¤µà¤¾à¤œà¤¾à¤¸à¤¨ | Bharadvaja's twist | |
Twisting (Parivrrta Sthiti) |
BhekÄsana | à¤à¥‡à¤•ासन | Frog | ![]() |
Backbend (Extension) (Purva Pratana Sthiti) |
Bhujaá¹…gÄsana | à¤à¥à¤œà¤™à¥à¤—ासन | Cobra | ![]() |
Backbend (Purva Pratana Sthiti) |
BhujapÄ«á¸Äsana | à¤à¥à¤œà¤ªà¥€à¤¡à¤¾à¤¸à¤¨ | Arm-pressing posture | ![]() |
Arm balance |
Biá¸ÄlÄsana | बिडालासन | Cat Pose | Kneeling | |
Caturaá¹…ga Daṇá¸Äsana | चतà¥à¤°à¤™à¥à¤—दणà¥à¤¡à¤¾à¤¸à¤¨ | Four-Limbed Staff | ![]() |
Arm Balance |
ChakrÄsana or Urdva DhanurÄsana | चकà¥à¤°à¤¾à¤¸à¤¨ | Wheel | ![]() |
Backbend (Purva Pratana Sthiti) |
Daṇá¸Äsana | दणà¥à¤¡à¤¾à¤¸à¤¨ | Staff pose | ![]() |
Sitting asana (Upavista Sthiti) |
DhanurÄsana | धनà¥à¤°à¤¾à¤¸à¤¨ | Bow | ![]() |
Backbend (Purva Pratana Sthiti) |
Dvi PÄda Śīrá¹£Äsana | दà¥à¤µà¤¿à¤ªà¤¾à¤¦à¤¶à¥€à¤°à¥à¤·à¤¾à¤¸à¤¨ | Both feet behind head (lit: two-footed head pose) | Forward Bend (Paschima Pratana Sthiti) | |
Dvi PÄda ViparÄ«ta Daṇá¸Äsana | दà¥à¤µà¤¿à¤ªà¤¦à¤µà¤¿à¤ªà¤°à¥€à¤¤à¤¦à¤£à¥à¤¡à¤¾à¤¸à¤¨ | Two-Legged Inverted Staff Pose | ![]() |
Backbend (Purva Pratana Sthiti) |
Eka Pada Kauṇá¸iṇyÄsana I | à¤à¤•पादकौणà¥à¤¡à¤¿à¤£à¥à¤¯à¤¾à¤¸à¤¨ | Kauṇá¸iṇya's pose, twisted one legged arm balance | |
Arm balance |
Eka Pada Kauṇá¸iṇyasana II | à¤à¤•पादकौणà¥à¤¡à¤¿à¤£à¥à¤¯à¤¾à¤¸à¤¨ | Kauṇá¸iṇya's pose, one legged arm balance with straight legs | |
Arm balance |
Eka PÄda RÄjakapotÄsana I | à¤à¤•पादराजकपोतासन | One-Legged King Pigeon | ![]() |
Backbend (Purva Pratana Sthiti) |
EkapÄdaśīrá¹£Äsana | à¤à¤•पादशीरà¥à¤·à¤¾à¤¸à¤¨ | Foot behind Head Pose | Forward Bend (Paschima Pratana Sthiti) | |
Eka pÄda śīrá¹£Äsana | à¤à¤•पादशीरà¥à¤·à¤¾à¤¸à¤¨ | One legged supported head balance | Inverted asana (Viparita Sthiti) | |
GarbhÄsana | गरà¥à¤à¤¾à¤¸à¤¨ | Fetus | ![]() |
|
Garuá¸Äsana | गरà¥à¤¡à¤¾à¤¸à¤¨ | Eagle pose | ![]() |
Standing asana (Uttihista Sthiti) |
GomukhÄsana | गोमà¥à¤–ासन | Cow faced pose | ![]() |
Sitting asana (Upavista Sthiti) |
GuptÄsana | गà¥à¤ªà¥à¤¤à¤¾à¤¸à¤¨ | |||
HalÄsana | हलासन | Plough | ![]() |
Inverted asana (Viparita Sthiti) |
HanumanÄsana | हनà¥à¤®à¤¨à¤¾à¤¸à¤¨ | Monkey Pose | ![]() |
Leg Stretch |
JÄnuśīrá¹£Äsana | जानà¥à¤¶à¥€à¤°à¥à¤·à¤¾à¤¸à¤¨ | Head-to-Knee Forward Bend | ![]() |
Forward Bend (Paschima Pratana Sthiti) |
JÄá¹haraparivá¹›ttÄsana | जाठरपरिवृतà¥à¤¤à¤¾à¤¸à¤¨ | Belly-revolving posture | ||
KarṇapÄ«á¸Äsana | करà¥à¤£à¤ªà¥€à¤¡à¤¾à¤¸à¤¨ | Ear-pressing | ![]() |
Inverted asana (Viparita Sthiti) |
KrÄuñcÄsana | कà¥à¤°à¥Œà¤žà¥à¤šà¤¾à¤¸à¤¨ | Heron | ||
Kukkuá¹Äsana | कà¥à¤•à¥à¤•à¥à¤Ÿà¤¾à¤¸à¤¨ | Cockerel | ![]() |
Arm Balance |
KÅ«rmÄsana | कूरà¥à¤®à¤¾à¤¸à¤¨ | Tortoise | ![]() |
Forward Bend (Paschima Pratana Sthiti) |
LolÄsana | लोलासन | Pendant | ||
MahÄmudrÄ | महामà¥à¤¦à¥à¤°à¤¾ | The great seal posture | Forward Bend (Paschima Pratana Sthiti) | |
MakarÄsana | मकरासन | Crocodile | ![]() |
|
MÄlÄsana | मालासन | Garland[9] | ||
Maṇá¸alÄsana | मणà¥à¤¡à¤²à¤¾à¤¸à¤¨ | Circle | ||
MÄrjÄryÄsana | मारà¥à¤œà¤¾à¤°à¥à¤¯à¤¾à¤¸à¤¨ | Cat pose | ||
MatsyÄsana | मतà¥à¤¸à¥à¤¯à¤¾à¤¸à¤¨ | Fish | ![]() |
Supine backbend |
MatsyendrÄsana | मतà¥à¤¸à¥à¤¯à¥‡à¤¨à¥à¤¦à¥à¤°à¤¾à¤¸à¤¨ | Lord of the Fishes | Twisting (Parivrrta Sthiti) | |
MayÅ«rÄsana | मयूरासन | Peacock | ![]() |
Arm Balance |
Muktahastaśīrá¹£Äsana | मà¥à¤•à¥à¤¤à¤¹à¤¸à¥à¤¤à¤¶à¥€à¤°à¥à¤·à¤¾à¤¸à¤¨ | "Hands-Free" Head stand | Inverted asana (Viparita Sthiti) | |
MuktÄsana | मà¥à¤•à¥à¤¤à¤¾à¤¸à¤¨ | The liberated Pose | ||
Naá¹arÄjÄsana | नटराजासन | Dancer or Lord of the Dance | ![]() |
Backbend (Purva Pratana Sthiti) |
NÄvÄsana | नावासन | Boat | Sitting asana | |
NirÄlambasarvÄá¹…gÄsana | निरालमà¥à¤¬à¤¸à¤°à¥à¤µà¤¾à¤™à¥à¤—ासन | Unsupported shoulder stand | Inversion (Viparita Sthiti) | |
PÄdahastÄsana | पादहसà¥à¤¤à¤¾à¤¸à¤¨ | Standing Forward Bend | ![]() |
Standing asana (Uttihista Sthiti) |
Padma PinyamayÅ«rasana | पदà¥à¤®à¤ªà¤¿à¤¨à¥à¤¯à¤®à¤¯à¥‚रासन | Peacock Feather Pose with legs in Padmasana/Elbow Balance | ![]() |
Arm Balance |
PadmÄsana | पदà¥à¤®à¤¾à¤¸à¤¨ | Lotus | Sitting asana (Upavista Sthiti) | |
ParipÅ«rṇanÄvÄsana | परिपूरà¥à¤£à¤¨à¤¾à¤µà¤¾à¤¸à¤¨ | Full Boat | ![]() |
Abdominal asana (Udara Akunchana Sthiti) |
Parivá¹›tta Baddha PÄrÅ›vakoṇÄsana | परिवृतà¥à¤¤à¤¬à¤¦à¥à¤§à¤ªà¤¾à¤°à¥à¤¶à¥à¤µà¤•ोणासन | Revolved Bound Side Angle | ![]() |
Asymmetrical standing twist with hand lock |
Parivá¹›tta PÄrÅ›vakoṇÄsana | परिवृतà¥à¤¤à¤ªà¤¾à¤°à¥à¤¶à¥à¤µà¤•ोणासन | Revolved Side Angle | ![]() |
Twisting (Parivrrta Sthiti) |
Parivá¹›ttatrikoṇÄsana | परिवृतà¥à¤¤à¤¤à¥à¤°à¤¿à¤•ोणासन | Revolved Triangle | Twisting (Parivrrta Sthiti) | |
ParÅ›vottanÄsana | परà¥à¤¶à¥à¤µà¥‹à¤¤à¥à¤¤à¤¨à¤¾à¤¸à¤¨ | Intense stretch to the side | ![]() |
Standing asana (Uttihista Sthiti) |
Paryaá¹…kÄsana | परà¥à¤¯à¤™à¥à¤•ासन | Couch Pose | Sitting asana (Upavista Sthiti) | |
PÄÅ›Äsana | पाशासन | Noose | ![]() |
Twisting (Parivrrta Sthiti) |
PaÅ›cimottÄnÄsana | पशà¥à¤šà¤¿à¤®à¥‹à¤¤à¥à¤¤à¤¾à¤¨à¤¾à¤¸à¤¨ | Extension of the posterior (western) part of the body | ![]() |
Forward Bend (Paschima Prattana Sthiti) |
Pincha MayÅ«rÄsana | पिनà¥à¤šà¤®à¤¯à¥‚रासन | Feathered Peacock Pose, forearm balance | Arm Balance | |
PrasÄritapÄdottÄnÄsana | पà¥à¤°à¤¸à¤¾à¤°à¤¿à¤¤à¤ªà¤¾à¤¦à¥‹à¤¤à¥à¤¤à¤¾à¤¨à¤¾à¤¸à¤¨ | Wide Stance Forward Bend | Standing asana (Uttihista Sthiti) | |
RajakapotÄsana | रजकपोतासन | King Pigeon | ![]() |
Backbend (Purva Pratana Sthiti) |
ÅšalabhÄsana | शलà¤à¤¾à¤¸à¤¨ | Locust | ![]() |
Backbend (Purva Pratana Sthiti) |
Salamba SarvÄá¹…gÄsana I | सलमà¥à¤¬à¤¸à¤°à¥à¤µà¤¾à¤™à¥à¤—ासन | Shoulder Stand | ![]() |
Inversion (Viparita Sthiti) |
Salamba Śīrá¹£Äsana I | सलमà¥à¤¬à¤¶à¥€à¤°à¥à¤·à¤¾à¤¸à¤¨ | Supported Headstand | ![]() |
Inversion (Viparita Sthiti) |
SamakoṇÄsana | समकोणासन | Straight angle | ||
Samasthitiḥ | समसà¥à¤¥à¤¿à¤¤à¤¿à¤ƒ | Equal Standing | ![]() |
Standing asana (Uttihista Sthiti) |
ÅšaÅ›akÄsana | शशकासन | Rabbit | ![]() |
|
ÅšavÄsana Shavasana Sarvasana Mrtasana |
शवासन | Corpse Pose | ![]() |
Resting asana (Visranta Karaka Asana) |
SetubandhÄsana | सेतà¥à¤¬à¤¨à¥à¤§à¤¾à¤¸à¤¨ | Bridge Pose | Backbend (Purva Pratana Sthiti) | |
SetubandhasarvÄá¹…gÄsana | सेतà¥à¤¬à¤¨à¥à¤§à¤¸à¤°à¥à¤µà¤¾à¤™à¥à¤—ासन | Shoulder supported Bridge | Backbend (Purva Pratana Sthiti) | |
SiddhÄsana | सिदà¥à¤§à¤¾à¤¸à¤¨ | Siddhi's Pose | |
Sitting asana (Upavista Sthiti) |
Siá¹hÄsana | सिंहासन | Lion | ![]() |
|
SukhÄsana | सà¥à¤–ासन | Auspicious (Easy) Pose | ![]() |
Sitting asana (Upavista Sthiti) |
SuptabaddhakoṇÄsana | सà¥à¤ªà¥à¤¤à¤à¤¦à¥à¤§à¤•ोणासन | Reclining Bound Angle | Resting asana (Visranta Karaka Asana) | |
SuptakoṇÄsana | सà¥à¤ªà¥à¤¤à¤•ोणासन | Angle | Inversion (Viparita Sthiti) | |
Supta PÄdaá¹…gustÄsana I | सà¥à¤ªà¥à¤¤à¤ªà¤¾à¤¦à¤™à¥à¤—à¥à¤¸à¥à¤¤à¤¾à¤¸à¤¨ | Catching the big toe supine pose | ![]() |
Supine Leg stretch |
SuptavajrÄsana | सà¥à¤ªà¥à¤¤à¤µà¤œà¥à¤°à¤¾à¤¸à¤¨ | Thunderbolt | ||
SuptavÄ«rÄsana | सà¥à¤ªà¥à¤¤à¤µà¥€à¤°à¤¾à¤¸à¤¨ | Reclining Hero | ![]() |
Resting asana (Visrana Karaka Asana) |
SvastikÄsana | सà¥à¤µà¤¸à¥à¤¤à¤¿à¤•ासन | Cross Pose | Sitting asana (Upavista Sthiti) | |
TÄá¸Äsana | ताडासन | Mountain Pose | ![]() |
Standing asana (Uttihista Sthiti) |
Ṭiá¹á¹ibhÄsana | टिटà¥à¤Ÿà¤¿à¤à¤¾à¤¸à¤¨ | Insect Pose | Arm balance | |
TrikoṇÄsana | तà¥à¤°à¤¿à¤•ोणासन | Triangle | ![]() |
Standing asana (Uttihista Sthiti) |
TulÄsana | तà¥à¤²à¤¾à¤¸à¤¨ | Balance posture | |
Arm Balance |
Uá¸á¸Ä«yÄnabandha | उडà¥à¤¡à¥€à¤¯à¤¾à¤¨à¤¬à¤¨à¥à¤§ | The abdominal lock | ||
UpavesÄsana | उपवेसासन | Squatting Pose | ![]() |
Squatting asana |
Upaviá¹£á¹akoṇÄsana | उपविषà¥à¤Ÿà¤•ोणासन | Open Angle | Forward Bend (Paschima Pratana Sthiti) | |
Ūrdhva DhanurÄsana | ऊरà¥à¤§à¥à¤µà¤§à¤¨à¥à¤°à¤¾à¤¸à¤¨ | Upwards-facing bow | ![]() |
Backbend (Purva Pratana Sthiti) |
ŪrdhvamukhaÅ›vÄnÄsana | ऊरà¥à¤§à¥à¤µà¤®à¥à¤–शà¥à¤µà¤¾à¤¨à¤¾à¤¸à¤¨ | Upward-Facing Dog | ![]() |
Backbend (Purva Pratana Sthiti) |
Uá¹£á¹rÄsana | उषà¥à¤Ÿà¥à¤°à¤¾à¤¸à¤¨ | Camel | ![]() |
Backbend (Purva Pratana Sthiti) |
Utkaá¹Äsana | उतà¥à¤•टासन | Awkward Pose/Powerful pose | ![]() |
Standing asana (Uttihista Sthiti) |
UttanakÅ«rmÄsana | उतà¥à¤¤à¤¾à¤¨à¤•ूरà¥à¤®à¤¾à¤¸à¤¨ | Inverted Tortoise | ||
UttÄnÄsana | उतà¥à¤¤à¤¾à¤¨à¤¾à¤¸à¤¨ | Standing Forward Bend | ![]() |
Standing asana (Uttihista Sthiti) |
UtthitahastapÄdÄá¹…guá¹£á¹hÄsana | उतà¥à¤¥à¤¿à¤¤à¤¹à¤¸à¥à¤¤à¤ªà¤¾à¤¦à¤¾à¤™à¥à¤—à¥à¤·à¥à¤ ासन | Standing Big Toe Hold | ![]() |
Standing asana (Uttihista Sthiti) |
UtthitapÄrÅ›vakoṇÄsana | उतà¥à¤¥à¤¿à¤¤à¤ªà¤¾à¤°à¥à¤¶à¥à¤µà¤•ोणासन | Extended Side Angle | ![]() |
Standing asana (Uttihista Sthiti) |
VajrÄsana | वजà¥à¤°à¤¾à¤¸à¤¨ | Thunderbolt | ![]() |
Sitting asana (Upavista Sthiti) |
Vasiá¹£á¹hÄsana | वसिषà¥à¤ ासन | Vasista's pose/Vasista is the name of a sage | ![]() |
Arm Balance (Side Plank Pose) |
VÄtÄyanÄsana | वातायनासन | Horse | Standing asana (Uttihista Sthiti) | |
Viparītakaraṇi | विपरीतकरणि | Legs-up-the-Wall | ![]() |
Inverted asana (Viparita Sthiti) |
VÄ«rabhadrÄsana I | वीरà¤à¤¦à¥à¤°à¤¾à¤¸à¤¨ | Warrior I | ![]() |
Standing asana (Uttihista Sthiti) |
VÄ«rabhadrÄsana II | वीरà¤à¤¦à¥à¤°à¤¾à¤¸à¤¨ II | Warrior II | ![]() |
Standing asana (Uttihista Sthiti) |
VÄ«rabhadrÄsana III | वीरà¤à¤¦à¥à¤°à¤¾à¤¸à¤¨ III | Warrior III | ![]() |
Standing asana (Uttihista Sthiti) |
VÄ«rÄsana | वीरासन | Hero | ![]() |
Sitting asana (Upavista Sthiti) |
Vá¹›ká¹£Äsana | वृकà¥à¤·à¤¾à¤¸à¤¨ | Tree | ![]() |
Standing asana (Uttihista Sthiti) |
VṛścikÄsana | वृशà¥à¤šà¤¿à¤•ासन | scorpion | Backbend (Purva Pratana Sthiti) |
See also
References
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Wikibooks has a book on the topic of: Yoga |
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Wikimedia Commons has media related to Asana. |
- ↑ "The Five Mental and Psychological Benefits of Yoga". Retrieved 22 June 2015.
- ↑ "Yoga for anxiety and depression". Harvard University. Retrieved 22 June 2015.
- ↑ "38 Health Benefits of Yoga". Yoga Journal. Retrieved 22 June 2015.
- ↑ "Yoga Health Benefits: Flexibility, Strength, Posture, and More". WEBMD. Retrieved 22 June 2015.
- ↑ "Yoga and Spirituality". Art of Living. Retrieved 22 June 2015.
- ↑ "Spiritual Benefits of Yoga". Retrieved 22 June 2015.
- ↑ "101 Benefits of Yoga". Retrieved 22 June 2015.
- ↑ Master Murugan, Chillayah (20 October 2012). "Yoga Asanas for Health and Fitness". Silambam. Retrieved 31 May 2013.
- ↑ Iyengar 2000.
Other sources
- Hatha Yoga Pradipika by Swami Svatmarama
- The Complete Illustrated Book of Yoga by Swami Vishnu-devananda
- Devereux, G. (1998) Dynamic yoga: The ultimate workout that chills your mind as it charges your body (Thorsons, London)
- Farhi, D. (2000) Yoga mind, body and spirit: A return to wholeness (New leaf: New Zealand)
- Hewitt, J. (1977) The Complete Yoga Book (Rider, London)
- Iyengar, B. K. S. (2000), Light on Yoga, Thorsons
- Iyengar, B.K.S (2001) Yoga: The path to holistic health (Dorling Kindersley, London)
- Mira, S. and Methta, S. (1990) Yoga: The Iyengar Way (Dorling Kindersley, London)
- Sivananda Yoga Vedanta Centre (1996) Yoga, Mind and Body (DK, London)
- Sturgess, S. (1997) The Yoga Book (Element)
- Swami Muktibodhananda (1993) Hatha Yoga Pradipika (Yoga Publications Trust, Munger, Bihar, India)
- Swami Satyananda Saraswati (1996) Asana, Pranayama, Mudra, Bandha (Yoga Publications Trust, India)
- Swenson, D. (1999) Ashtanga yoga: The Practice Manual (Ashtanga yoga production, Houston)
- [8] Broad, William J. (7 February 2012). The Science of Yoga The Risks and the Rewards (hardcover) (1st ed.). Simon & Schuster. p. 336. ISBN 978-1-4516-4142-4.
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