This long list of yoga poses is a great reference point to improve your knowledge and practice.
Bookmark this guide and use it to find new yoga poses and consolidate the ones you already know. We’ll be constantly updating and expanding the guide, so keep your eyes peeled for extensions.
What are the benefits of yoga?
The physical, mental and spiritual benefits of yoga are numerous.
- Yoga promotes self-care
- Yoga helps you deal with stress
- Yoga improves mood
- Yoga increases energy levels
- Yoga helps you relax
- Yoga helps strengthen the joints
- Yoga improves movement and range of motion
- Yoga improves good breathing practices
- Yoga can relieve arthritis symptoms
- Yoga can prevent back pain
- Yoga promotes good posture
- Yoga improves balance and coordination
- Yoga improves proprioception
History of Yoga
Yoga has a rich history of 5,000 years. According to HFE, “Some suggest that the origins of yoga come from the Indus Valley civilization, a Bronze Age civilization in the northwestern regions of South Asia, while others noted references to yoga between 500 BCE and 200 BCE, and this corresponds to when the philological ideas of Hinduism and Buddhism, in particular, were beginning to take shape.
They continue, âIt is important to note that the references to yoga here are very different, almost unrecognizable from what many may consider yoga today. “
Types of yoga postures
There are five main types of yoga postures.
- Resting or lying poses
- Standing postures
- Balance poses
- Sitting poses
Yoga poses at rest or in supine position
Yoga poses at rest or on the back provide gentle, static positions. Often times, they will involve a slight back bend, twist, or inversion. The child pose is a good example of a yoga pose while resting or supine.
They can also be a great way to slow down an intense session or change the pace of a full yoga session.
Backbends are pretty self-explanatory yoga poses, but they go a long way in improving posture and spine health, and fighting back pain.
They are great for beginners, starting with a gentle flexion and extension of the spine.
Standing yoga poses are always a great 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 try out.
Beneficial for movement of the whole body, flexibility and health, they are an essential group of yoga poses.
Balance yoga postures
These yoga poses are an effective way to develop and improve core stability and strength. Make sure to work on these as they will help you build solid core strength for further progression.
Often times, they can seem awkward and difficult at first, but over time you will get over them and enjoy them.
Yoga sitting postures
Sitting yoga poses are convenient because they can be done almost anywhere, by anyone. They are also often done towards the end of a yoga class when the body is warmed up and moving well.
Make sure you choose a comfortable surface to sit on so that you can fully focus your attention on your breathing and movement.
Also check out these Yin Yogs Poses Where Yoga poses for beginners.
Bharadvaja 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 pose (Balasana)
Cobra pose (Bhujangasana)
Corpse pose (Savasana)
Cow Face Pose (Gomukhasana)
Cow Pose (Bitilasana)
Crane pose (Crow) (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 (Pincha Mayurasana)
Laying the log of fire (Agnistambhasana)
Firefly pose (Tittibhasana)
Fish pose (Matsyasana)
Four-limb stick pose (Chaturanga Dandasana)
Forward bent yoga pose
Door pose (Parighasana)
Garland yoga pose
Goddess Yoga Pose
Half Frog Pose (Ardha Bhekasana)
Half-moon pose (Ardha Chandrasana)
The pear tree (Adho Mukha Vrksasana)
Yoga posture of the pear tree
Head to Knee Forward Bend (Janu Sirsasana)
Hero’s Pose (Virasana)
Heron pose (Krounchasana)
High lunge yoga pose
Intense Side Stretch Pose (Parsvottanasana)
Legs up to the wall (Viparita Karani)
Locust pose (Salabhasana)
Lord of the Dance Pose (Natarajasana)
Lotus pose (Padmasana)
Low lunge (Anjaneyasana)
Lizard yoga pose
The pose of Marichi (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)
The posture of pranayama
Laying the pyramid
Reclining Bound Angle Pose (Supta Baddha Konasana)
Extended hand to big toe pose (Supta Padangusthasana)
Reclining Hero Pose (Supta Virasana)
Incline twist yoga pose
Head to Knee Pose (Parivrtta Janu Sirsasana)
Side angle shot pose (Parivrtta Parsvakonasana)
Turned Triangle Pose (Parivrtta Trikonasana)
Ladder pose (Tolasana)
Seated forward curve (Paschimottanasana)
Pressure pose on the shoulders (Bhujapidasana)
Side crane pose (Crow) (Parsva Bakasana)
Side plank pose (Vasisthasana)
Side-tilt leg lift (Anantasana)
Staff pose (Dandasana)
Standing Forward Curve (Uttanasana)
Standing Forward Half Bend (Ardha Uttanasana)
Standing split (Urdhva Prasarita Eka Padasana)
Headstand supported (Salamba Sirsasana)
Sustained candle (Salamba Sarvangasana)
Tree pose (Vrksasana)
Upward bow (wheel) pose (Urdhva Dhanurasana)
Two Feet Face Up Pose (Dwi Pada Viparita Dandasana)
Upward plank pose (Purvottanasana)
Ascendant Hail (Urdhva Hastasana)
Head Up Dog Pose (Urdhva Mukha Svanasana)
Warrior I Pose (Virabhadrasana I)
Warrior Pose II (Virabhadrasana II)
Warrior Pose III (Virabhadrasana III)
Folding front sitting wide angle (Upavistha Konasana)
Wide Leg Front Bend (Prasarita Padottanasana)
Wild thing (Camatkarasana)
The above yoga poses are all designed to improve your physical and mental well-being.
They will improve your health and fitness, regardless of your personal goal or current skill level.
Browse our full yoga collection content.
These NHS Questions and Answers will help you answer other questions about yoga and yoga poses.
Am I Too Old For Yoga?
âDefinitely not. People often start yoga in their 70s, and many say they wish they had started earlier. There are yoga classes for every age group. Yoga is a form of exercise that can be done. be practiced at any time, from childhood to your late years.
Do I need to be in good shape to do yoga?
âNo. You can join a class that suits your level of fitness. For example, to participate in a mixed ability yoga class, you must be able to stand up and down from the floor. Some yoga classes are chairside. .
Do I need to be flexible to do yoga?
âNot necessarily. Yoga will improve your flexibility and help you go beyond your normal range of motion, which can make it easier to perform your daily activities.
Can I injure myself while doing yoga?
âYoga-related injuries are rare. Some injuries can be caused by repetitive straining or excessive stretching.
But yoga is the same as any other exercise discipline – it’s perfectly safe if taught correctly by people who understand and have experience.
It is advisable to learn from a qualified yoga teacher and choose a class suitable for your level.
We hope these yoga poses will help you.