This extensive list of Yoga Poses is a great reference point for you to improve your knowledge and practice.
Bookmark this guide and use it to find new Yoga poses and consolidate those that you already know. We will be constantly updating and expanding the guide so keep your eyes peeled for expansions.
What are the Benefits of Yoga?
There are many physical, mental and spiritual benefits of Yoga.
- Yoga promotes self-care
- Yoga helps you manage stress
- Yoga improves mood
- Yoga raises energy levels
- Yoga helps you relax
- Yoga helps to strengthen joints
- Yoga improves movement and range of motion
- Yoga enhances good breathing practices
- Yoga can ease symptoms of arthritis
- Yoga can prevent back pain
- Yoga promotes good posture
- Yoga improves balance and coordination
- Yoga enhances proprioception
History of Yoga
Yoga has a rich 5000 year history. Accorinding to HFE, “Some suggest the origins of yoga stem from the Indus Valley Civilisation, a Bronze age civilisation in northwestern regions of South Asia, while others have noted references to yoga between 500 BCE and 200 BCE, and this falls in line with when the philological ideas of Hinduism and Buddhism, in particular, were beginning to take shape.”
They continue, “It’s important to note the references to yoga here are vastly different, almost unrecognisable to what many may think of as yoga today.”
Types of Yoga Poses
There are five main types of Yoga Poses.
- Resting or Supine Poses
- Standing Poses
- Balancing Poses
- Seated Poses
Resting or Supine Yoga Poses
Resting or Supine Yoga Poses provide gentle, static positions. Often they will involve a gentle back bend, twist or inversion. Child’s pose is a good example of resting or supine yoga poses.
They can also be a great way to slow down an intense session or to alter the cadence of a full yoga session.
Backbends Yoga Poses
Backbends are fairly self-explanatory yoga poses but they go a long way towards better posture and spinal health and countering back pain.
They are excellent for beginners, starting out with gentle flexion and extension of the spine.
Standing yoga poses are always an excellent way to warm up for a yoga session. They are one of the best types of yoga poses when you want to dive in and give it a go.
Beneficial for full body movement, flexibility and health they are an essential group of yoga poses.
Balancing Yoga Poses
These yoga poses are an effective way to build and enhance stability and core strength. Make sure that you work on these as they will help you build strong core strength for future progression.
Often they can seem awkward and difficult to begin with, but with time you will master and enjoy them.
Seated Yoga Poses
Seated yoga poses are handy because they can be done almost anywhere, by anyone. They are also often performed towards the end of a yoga class when the body is warmed up and moving well.
Make sure to choose a comfortable surface to sit on so that you can fully concentrate your attention on your breath and movement.
Bharadvaja’s Twist (Bharadvajasana I)
Big Toe Pose (Padangusthasana)
Boat Pose (Paripurna Navasana)
Bound Angle Pose (Baddha Konasana)
Bow Pose (Dhanurasana)
Bridge Pose (Setu Bandha Sarvangasana)
Camel Pose (Ustrasana)
Cat Pose (Marjaryasana)
Chair Pose (Utkatasana)
Child’s Pose (Balasana)
Cobra Pose (Bhujangasana)
Corpse Pose (Savasana)
Cow Face Pose (Gomukhasana)
Cow Pose (Bitilasana)
Crane (Crow) Pose (Bakasana)
Downward-Facing Dog (Adho Mukha Svanasana)
Eagle Pose (Garudasana)
Easy Pose (Sukhasana)
Eight-Angle Pose (Astavakrasana)
Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana)
Extended Side Angle Pose (Utthita Parsvakonasana)
Extended Triangle Pose (Utthita Trikonasana)
Feathered Peacock Pose (Pincha Mayurasana)
Fire Log Pose (Agnistambhasana)
Firefly Pose (Tittibhasana)
Fish Pose (Matsyasana)
Four-Limbed Staff Pose (Chaturanga Dandasana)
Forward Fold Yoga Pose
Gate Pose (Parighasana)
Garland Yoga Pose
Goddess Yoga Pose
Half Frog Pose (Ardha Bhekasana)
Half Moon Pose (Ardha Chandrasana)
Handstand (Adho Mukha Vrksasana)
Headstand Yoga Pose
Head-to-Knee Forward Bend (Janu Sirsasana)
Hero Pose (Virasana)
Heron Pose (Krounchasana)
High Lunge Yoga Pose
Intense Side Stretch Pose (Parsvottanasana)
Legs-Up-the-Wall Pose (Viparita Karani)
Locust Pose (Salabhasana)
Lord of the Dance Pose (Natarajasana)
Lotus Pose (Padmasana)
Low Lunge (Anjaneyasana)
Lizard Yoga Pose
Marichi’s Pose (Marichyasana III)
Monkey Pose (Hanumanasana)
Mountain Pose (Tadasana)
Noose Pose (Pasasana)
One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)
Peacock Pose (Mayurasana)
Pigeon Pose (Kapotasana)
Plow Pose (Halasana)
Reclining Bound Angle Pose (Supta Baddha Konasana)
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
Reclining Hero Pose (Supta Virasana)
Reclined Twist Yoga Pose
Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)
Revolved Side Angle Pose (Parivrtta Parsvakonasana)
Revolved Triangle Pose (Parivrtta Trikonasana)
Scale Pose (Tolasana)
Seated Forward Bend (Paschimottanasana)
Shoulder-Pressing Pose (Bhujapidasana)
Side Crane (Crow) Pose (Parsva Bakasana)
Side Plank Pose (Vasisthasana)
Side-Reclining Leg Lift (Anantasana)
Staff Pose (Dandasana)
Standing Forward Bend (Uttanasana)
Standing Half Forward Bend (Ardha Uttanasana)
Standing Split (Urdhva Prasarita Eka Padasana)
Supported Headstand (Salamba Sirsasana)
Supported Shoulderstand (Salamba Sarvangasana)
Table Top Pose
Tree Pose (Vrksasana)
Upward Bow (Wheel) Pose (Urdhva Dhanurasana)
Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana)
Upward Plank Pose (Purvottanasana)
Upward Salute (Urdhva Hastasana)
Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
Warrior I Pose (Virabhadrasana I)
Warrior II Pose (Virabhadrasana II)
Warrior III Pose (Virabhadrasana III)
Wide-Angle Seated Forward Bend (Upavistha Konasana)
Wide-Legged Forward Bend (Prasarita Padottanasana)
Wild Thing (Camatkarasana)
The above Yoga Poses are all designed to improve your physical and mental wellbeing.
They will augment your health and fitness, whatever your personal goal or current ability level.
Browse our full collection of Yoga content.
These questions and answers from the NHS will help you with further questions about yoga and yoga poses.
Am I too old for yoga?
“Definitely not. People often start yoga in their 70s, and many say they wish they had started sooner. There are yoga classes for every age group. Yoga is a form of exercise that can be enjoyed at any time, from childhood to your advanced years.”
Do I have to be fit to do yoga?
“No. You can join a class suitable for your fitness level. For example, to join a mixed-ability yoga class, you need to be able to get up and down from the floor. Some yoga classes are chair-based.”
Do I need to be flexible to do yoga?
“Not necessarily. Yoga will improve your flexibility and help you go beyond your normal range of movement, which may make performing your daily activities easier.”
Can I injure myself doing yoga?
“Yoga-related injuries are uncommon. Some injuries can be caused by repetitive strain or overstretching.
But yoga is the same as any other exercise discipline – it’s perfectly safe if taught properly by people who understand it and have experience.
It’s advisable to learn from a qualified yoga teacher and choose a class appropriate to your level.”
We hope these yoga poses help you.