Yoga Poses Names in Sanskrit and English: Asanas, Pranayama and Glossary

Most yoga poses have two names: a Sanskrit name that ends in asana ("seat" or "pose") and an English name that describes the shape. Adho Mukha Svanasana is Downward-Facing Dog, Vrksasana is Tree Pose, Balasana is Child's Pose. Below you find more than 100 poses, breathing exercises and sequences sorted by type, each with its Sanskrit and English name, and a glossary of the Sanskrit words the names are built from.

How Sanskrit pose names work

A Sanskrit pose name is a string of plain words glued together. Learn thirty of them and you can read most names on the list without a translation.

• Adho Mukha Svanasana: adho (down) + mukha (face) + svana (dog) + asana (pose). Downward-Facing Dog.
• Utthita Trikonasana: utthita (extended) + trikona (triangle) + asana. Extended Triangle Pose.
• Parivrtta Parsvakonasana: parivrtta (revolved) + parsva (side) + kona (angle) + asana. Revolved Side Angle Pose.

The names follow a few patterns. Some describe the body: ardha (half), eka pada (one foot or leg), supta (reclining). Some name an animal or an object: bhujanga (cobra), kapota (pigeon), hala (plough). Some honour a sage or a figure from Hindu myth, such as Marichi, Matsyendra or Virabhadra, the warrior Shiva created from a lock of his hair.

Asana comes from the root as, to sit. In the Yoga Sutras, asana is the third of the eight limbs and means a steady, comfortable seat for meditation. The long list of shapes below grew much later. For the other words you hear in class, see our list of 50 Sanskrit yoga terms.

Standing yoga poses

Lizette Pompa in Warrior III, Linnea Ahlgren in Warrior I and Amaranta Aguilar in Warrior II.

Standing poses teach the actions you use in every other category: root down through the feet, lift the kneecaps, lengthen the spine. Cues you will hear in class: point the knee forward, firm the thighs, reach out through the arms.

• Anjaneyasana: Low Lunge
• Ardha Chandrasana: Half Moon Pose
• Ardha Chandrasana with Pada Hastasana: Half Moon with Hands to Feet (Bikram)
• Ardha Uttanasana: Standing Half Forward Bend
• Dandayamana Bibhaktapada Paschimottanasana: Standing Separate Leg Stretching Pose (Bikram)
• Dandayamana Janushirasana: Standing Head to Knee Pose
• Dandayamana Dhanurasana: Standing Bow Pulling Pose
• Garudasana: Eagle Pose
• Natarajasana: Lord of the Dance Pose
• Pada Hastasana: Hands to Feet Pose
• Padangusthasana: Big Toe Pose
• Parivrtta Parsvakonasana: Revolved Side Angle Pose
• Parivrtta Trikonasana: Revolved Triangle Pose
• Parivrtta Utkatasana: Twisted Chair Pose
• Parsvottanasana: Intense Side Stretch (Pyramid Pose)
• Prasarita Padottanasana: Wide-Legged Forward Bend
• Dandayamana Bibhaktapada Janushirasana: Standing Separate Leg Head to Knee Pose (Bikram)
• Svarga Dvijasana: Bird of Paradise Pose
• Tadasana: Mountain Pose
• Tuladandasana: Balancing Stick Pose
• Urdhva Hastasana: Upward Salute
• Urdhva Prasarita Eka Padasana: Standing Split
• Utkatasana: Chair Pose
• Uttanasana: Standing Forward Bend
• Utthita Hasta Padangusthasana: Extended Hand to Big Toe Pose
• Utthita Parsvakonasana: Extended Side Angle Pose
• Utthita Trikonasana: Extended Triangle Pose
• Virabhadrasana I: Warrior I
• Virabhadrasana II: Warrior II
• Virabhadrasana III: Warrior III
• Vrksasana: Tree Pose

Forward folds

Lizette Pompa in Paschimottanasana, Seated Forward Bend.

Forward folds stretch the back of the body: the hamstrings, the calves and the muscles along the spine. Hours of sitting and sports like running leave these tight, so progress is slow. Give it weeks. Cues you will hear: press the hands down and forward, lengthen the spine before you fold, bend the knees if the back rounds.

• Adho Mukha Svanasana: Downward-Facing Dog
• Ardha Kurmasana: Half Tortoise Pose
• Ananda Balasana: Happy Baby Pose
• Baddha Konasana: Bound Angle Pose
• Balasana: Child's Pose
• Janu Sirsasana: Head to Knee Forward Bend
• Malasana: Garland Pose (Low Squat)
• Marichyasana: Sage Marichi's Pose
• Marjaryasana: Cat Pose
• Paschimottanasana: Seated Forward Bend
• Sasangasana: Rabbit Pose
• Upavistha Konasana: Wide-Angle Seated Forward Bend

Backbends

Itziar Donezar in Purvottanasana, Intense East Stretch.

Backbends open the front of the body, from the hip flexors to the chest, and strengthen the muscles along the back of the spine. Warm up first and build slowly. Cues you will hear: lengthen the spine, lift the chest, keep the lower back long rather than crunched.

• Ardha Bhekasana: Half Frog Pose
• Bhujangasana: Cobra Pose
• Bitilasana: Cow Pose
• Camatkarasana: Wild Thing
• Dhanurasana: Bow Pose
• Dwi Pada Viparita Dandasana: Two-Legged Inverted Staff Pose
• Eka Pada Rajakapotasana: One-Legged King Pigeon Pose
• Matsyasana: Fish Pose
• Purvottanasana: Intense East Stretch (Reverse Plank)
• Salabhasana: Locust Pose
• Setu Bandha Sarvangasana: Bridge Pose
• Urdhva Dhanurasana: Upward Bow (Wheel) Pose
• Urdhva Mukha Svanasana: Upward-Facing Dog
• Ustrasana: Camel Pose

Twists

Lizette Pompa in Parivrtta Baddha Trikonasana, Bound Revolved Triangle Pose.

Twists rotate the spine and stretch the muscles around the waist and between the ribs. Lengthen on the inhale, turn on the exhale. Keep the turn in the upper and middle back, where the spine rotates most, rather than forcing it from the lower back.

• Ardha Matsyendrasana: Half Lord of the Fishes Pose
• Baddha Parivrtta Parsvakonasana: Bound Revolved Side Angle Pose
• Baddha Parsvakonasana: Bound Side Angle Pose
• Jathara Parivartanasana: Revolved Abdomen Pose
• Parivrtta Anjaneyasana: Twisted Low Lunge
• Parivrtta Ardha Chandrasana: Revolved Half Moon Pose
• Parivrtta Baddha Trikonasana: Bound Revolved Triangle Pose
• Parivrtta Parsvakonasana: Revolved Side Angle Pose
• Parivrtta Trikonasana: Revolved Triangle Pose
• Parivrtta Utkatasana: Twisted Chair Pose
• Parivrtta Uttanasana: Revolved Standing Forward Bend

Arm balances

Sofia Soori in Tittibhasana, Firefly Pose.

Arm balances take strength in the arms, shoulders and core, and patience. They load the wrists, so warm them up before you start. Cues you will hear: press the knuckles of the index fingers down, draw the belly in, look slightly forward.

• Adho Mukha Vrksasana: Handstand
• Ardha Pincha Mayurasana: Dolphin Pose
• Bakasana: Crane (Crow) Pose
• Chaturanga Dandasana: Four-Limbed Staff Pose
• Eka Pada Galavasana: Flying Pigeon Pose
• Lolasana: Pendant Pose
• Mayurasana: Peacock Pose
• Phalakasana: Plank Pose
• Pincha Mayurasana: Feathered Peacock Pose (Forearm Stand)
• Parsva Bakasana: Side Crane (Side Crow) Pose
• Tittibhasana: Firefly Pose
• Vasisthasana: Side Plank Pose

Inversions

Sofia Soori in Sirsasana, Headstand.

An inversion puts the head below the heart. Some are gentle, like Downward-Facing Dog. Others, like Headstand and Shoulderstand, put weight on the neck and are best learned with a teacher. Come out straight away if you feel pressure or pain in the neck.

• Adho Mukha Svanasana: Downward-Facing Dog
• Ardha Pincha Mayurasana: Dolphin Pose
• Halasana: Plough Pose
• Karnapidasana: Ear Pressure Pose
• Pincha Mayurasana: Forearm Stand
• Salamba Sarvangasana: Supported Shoulderstand
• Sirsasana: Headstand
• Viparita Karani: Legs up the Wall
• Vrschikasana: Scorpion Pose

Seated poses

Catalina Palma in Baddha Konasana, Bound Angle Pose.

Seated poses are where asana started: the oldest texts describe ways to sit still for breathing and meditation. Sit on a folded blanket if your knees rise above your hips.

• Agnistambhasana: Fire Log Pose
• Dandasana: Staff Pose
• Gomukhasana: Cow Face Pose
• Hanumanasana: Monkey Pose (Front Splits)
• Padmasana: Lotus Pose
• Sukhasana: Easy Pose
• Vajrasana: Thunderbolt Pose
• Virasana: Hero Pose

Prone poses (lying on the belly)

Itziar Donezar in Dhanurasana, Bow Pose.

• Ardha Bhekasana: Half Frog Pose
• Bhujangasana: Cobra Pose
• Dhanurasana: Bow Pose
• Makarasana: Crocodile Pose
• Salabhasana: Locust Pose

Supine poses (lying on the back)

Catalina Palma in Savasana, Corpse Pose.

• Jathara Parivartanasana: Revolved Abdomen Pose
• Matsyasana: Fish Pose (taught with crossed or straight legs depending on the style)
• Pavanamuktasana: Wind-Relieving Pose
• Savasana: Corpse Pose, usually the last pose of a class
• Supta Baddha Konasana: Reclining Bound Angle Pose
• Supta Konasana: Reclining Angle Pose
• Supta Kurmasana: Sleeping Tortoise Pose
• Supta Padangusthasana: Reclining Hand to Big Toe Pose
• Supta Vajrasana: Fixed Firm Pose

Core poses

Jaime White in Ardha Navasana, Half Boat Pose.

• Ardha Navasana: Half Boat Pose
• Chaturanga Dandasana: Four-Limbed Staff Pose
• Paripurna Navasana: Full Boat Pose
• Phalakasana: Plank Pose
• Vasisthasana: Side Plank Pose

Pranayama: breathing exercises

Karolina Wretbring and Nicklas Johansson practising Nadi Shodhana, Alternate Nostril Breathing.

Pranayama joins prana (breath, life force) with ayama (extension) or, in another reading, yama (control). Both readings fit the practice: you slow the breath down and steer it. Start with the gentle techniques. Kapalabhati, Bhastrika and breath retention are stronger and are not for pregnancy, high blood pressure or a day when you feel dizzy.

• Bhastrika Pranayama: Bellows Breath
• Bhramari Pranayama: Humming Bee Breath
• Chandra Bhedana: Moon-Piercing Breath (video class)
• Kapalabhati: Skull Shining Breath
• Kumbhaka: Breath Retention
• Nadi Shodhana: Alternate Nostril Breathing
• Sama Vritti: Equal Breathing
• Simhasana: Lion's Breath
• Sitali Pranayama: Cooling Breath (curled tongue)
• Sitkari Pranayama: Hissing Breath (through the teeth)
• Ujjayi Pranayama: Victorious Breath (Ocean Breath)
• Viloma Pranayama: Interrupted Breath, with pauses on the inhale, the exhale or both
• Vishama Vritti: Unequal Breathing, with an exhale longer than the inhale

Salutations

• Surya Namaskar A: Sun Salutation A
• Surya Namaskar B: Sun Salutation B
• Chandra Namaskar: Moon Salutation. The sequence differs from school to school.

Kriyas

Guy Powiecki in Uddiyana Bandha Kriya.

• Uddiyana Bandha Kriya: Abdominal Lift (the step before Nauli)

Glossary: Sanskrit words in pose names

• Adho: downward
• Agni: fire
• Ananda: bliss, happy
• Anga: limb, part of the body
• Anjaneya: a name of Hanuman, son of Anjana
• Ardha: half
• Asana: seat, pose
• Baddha: bound
• Baka: crane
• Bala: child
• Bheka: frog
• Bhujanga: cobra, serpent
• Chakra: wheel
• Chandra: moon
• Danda: staff, stick
• Dhanura: bow
• Eka: one
• Garuda: eagle, the bird that carries Vishnu
• Go: cow
• Hala: plough
• Hasta: hand
• Janu: knee
• Kaka: crow
• Kapota: pigeon
• Karna: ear
• Kona: angle
• Kraunca: heron
• Kukkuta: rooster
• Kurma: tortoise
• Lola: dangling, swinging
• Makara: crocodile
• Mala: garland
• Marichi: a sage
• Matsya: fish
• Mayura: peacock
• Mukha: face
• Mukta: free, released
• Namaskara: salutation, bow
• Nava: boat
• Pada: foot, leg
• Padangustha: big toe
• Padma: lotus
• Parigha: gate bar
• Parivrtta: revolved, turned
• Parsva: side
• Pasa: noose
• Paschima: west, the back of the body
• Pavana: wind
• Prasarita: spread out, wide
• Purna: full, complete
• Purva: east, the front of the body
• Salabha: locust
• Salamba: supported
• Sava: corpse
• Setu: bridge
• Sirsa: head
• Sukha: easy, comfortable
• Supta: reclining
• Surya: sun
• Svana: dog
• Tada: mountain
• Trikona: triangle
• Upavistha: seated
• Urdhva: upward, raised
• Ustra: camel
• Uttana: intense stretch
• Utthita: extended
• Vatayana: horse
• Viparita: inverted, reversed
• Vira: hero
• Vrksa: tree
• Vrschika: scorpion
• Vyaghra: tiger

Why the names differ between books and studios

If you practise in more than one studio, you will meet the same pose under two names, or two poses under one. There are three reasons.

Each lineage named its own poses. Most names in this list were fixed in the 20th century by the teachers who taught them: T. Krishnamacharya and his students B.K.S. Iyengar and K. Pattabhi Jois, Swami Sivananda, and later Bikram Choudhury. Iyengar's Light on Yoga (1966) gave names to around 200 poses and became the reference for many of them. Where the schools disagree, both names are in use. Padangusthasana is a standing forward fold holding the big toes in Iyengar and Ashtanga yoga, and a balance on the toes of one foot in Bikram yoga, which we cover in Padangustasana (Toe Stand). Bakasana means crane, yet most English speakers call it Crow, and some teachers keep Kakasana, crow, for the version with bent arms.

"Ancient" is only partly true. The Hatha Yoga Pradipika, a 15th-century manual, describes 15 asanas, most of them seated. It says Shiva taught 84, which is where the number 84 comes from. Standing poses like the Warriors and Triangle are hard to find in older texts, and historians such as Mark Singleton argue that modern posture practice borrowed from gymnastics and physical culture in the early 20th century. Many names are Sanskrit, and the tradition behind them is old. Many of the poses themselves are younger than they sound.

Spelling varies. Sanskrit is written in Devanagari, so every English spelling is a transliteration. Savasana and Shavasana are the same word, so are Sirsasana and Shirshasana, and Paschimottanasana and Paschimotanasana. None of these is wrong.

What to do with that: learn the name your teacher uses, and when a name is new, break it into the words in the glossary. The shape is usually in the name.

To practise the poses on this list with a teacher, start with our Hatha yoga classes for the postures and the pranayama classes for the breathing exercises.

Frequently asked questions

What are yoga poses called?

Yoga poses are called asanas. The Sanskrit name of a pose usually ends in asana, meaning seat or pose, as in Tadasana (Mountain Pose) or Balasana (Child's Pose). In English they are called poses or postures.

What are the 26 poses in yoga?

The 26 poses are the Bikram yoga sequence: 26 postures plus two breathing exercises, practised in a heated room for 90 minutes. It opens with Pranayama Deep Breathing and Half Moon Pose and ends with Kapalabhati. Our guide to Bikram yoga poses lists all of them.

What are the 12 basic yoga poses?

The 12 basic postures come from Sivananda yoga: Headstand, Shoulderstand, Plough, Fish, Seated Forward Bend, Cobra, Locust, Bow, Half Spinal Twist, Crow or Peacock, Standing Forward Bend and Triangle. Classes in that tradition follow this order after Sun Salutations.

What are the 84 yoga poses?

The Hatha Yoga Pradipika says Shiva taught 84 asanas, but it describes only 15. The number 84 is symbolic in Indian tradition, and there is no single agreed list of 84 poses. Some schools, like Bikram's advanced series, use 84 as the count for their own sequence.

What are the 7 basic poses of yoga?

There is no standard list of seven. Most beginner classes build on the same handful: Mountain Pose, Downward-Facing Dog, Child's Pose, Cobra, a Warrior pose, Tree Pose and Corpse Pose. Our essential yoga poses for beginners walks you through them.

Do I need to learn the Sanskrit names?

No. You can practise with the English names only. Knowing the Sanskrit helps when a teacher uses it, and it makes names across different styles easier to connect, since the Sanskrit usually stays the same when the English changes.

Is Kapalabhati the same as Breath of Fire?

They are often confused. Kapalabhati uses sharp, active exhales with a passive inhale. Breath of Fire, from Kundalini yoga, is a fast rhythm where inhale and exhale are about equal. Both are strong techniques to learn from a teacher.