 |
A Sortable
Index of Asanas
for Light on Yoga Yoga Dipika by B. K. S. Iyengar Revised Paperback Edition, Schocken Books, 1979. |
 |
| # | Asana | Name | ★ | About |
|---|---|---|---|---|
33 |
   |
Adho Mukha Śvānāsana Adho Mukha Svanasana Downward Facing Dog |
5 |
Inverted Downward facing dog |
132 |
 |
Adho Mukha Vṛkṣāsana Adho Mukha Vrksasana Downward Facing Tree |
10 |
Inverted Handstand |
73 |
   |
Ākarṇa Dhanurāsana Akarna Dhanurasana Ear Bow |
11 |
Forward Bend One leg straight; hold big toes; bent leg toe to ear; then straighten leg beside ear |
109 |
 |
Anantāsana Anantasana Visnu's Couch |
9 |
Balance Lying on side; one leg up; holding toe |
61 |
  |
Ardha Baddha Padma Pascimottānāsana Ardha Baddha Padma Paschimottanasana Half Bound Lotus West Intense Stretch |
8 |
Forward Bend One leg Padmāsana; one straight; each hand to foot; chin to shin |
22 |
  |
Ardha Baddha Padmottānāsana Ardha Baddha Padmottanasana Half Bound Lotus Intense Stretch |
9 |
Balance Uttānāsana with one leg in Padmāsana |
10 |
  |
Ardha Candrāsana Ardha Chandrasana Half moon |
5 |
Balance Half moon |
116 |
   |
Ardha Matsyendrāsana I Ardha Matsyendrasana I Half Fish God |
8 |
Twist Sit on foot; other foot crosses over to floor; vertical knee hand wraps behind to hold other wrist |
120 |
   |
Ardha Matsyendrāsana II Ardha Matsyendrasana II Half Fish God |
19 |
Twist One leg straight; one leg Padmāsana; grab opposite feet with sraight-leg arm behind back |
121 |
 |
Ardha Matsyendrāsana III Ardha Matsyendrasana III Half Fish God |
22 |
Twist One leg Padmāsana; other knee bends; foot outside knee held by opposite hand; other hand behind back; elbow bent |
36 |
 |
Ardha Navāsana Ardha Navasana Half Boat |
2 |
Seated Seated; lift legs half way; hands behind head |
123 |
   |
Aṣṭāvakrāsana Astavakrasana Eight Crooks |
13 |
Arm Balance Arm balance; straight legs to side; crossed around upper arm |
78 |
 |
Baddha Hasta Śīrṣāsana Baddha Hasta Sirsasana Bound Hand Head |
4 |
Inverted Salamba Śīrṣāsana; arms folded |
44 |
   |
Baddha Koṇāsana Baddha Konasana Bound Angle |
3 |
Seated Seated; knees wide; soles together; bend forward |
55 |
  |
Baddha Padmāsana Baddha Padmasana Bound Lotus |
6 |
Seated Padmāsana: grab opposite toes behind back; head back |
152 |
    |
Bakāsana Bakasana Crane |
9 |
Arm Balance Arms straight; knees bent on upper arms; head lifted |
139 |
 |
Bhairavāsana Bhairavasana Terrible or Formidable |
16 |
Seated One leg straight; other ankle behind head; namaste; lying back |
112 |
  |
Bharadvājāsana I Bharadvajasana I Bharadvaja; father of Drona |
1 |
Twist Bend knees to one side; twist; grab upper arm behind back (2nd photo swapped with B. II in LoY!) |
113 |
  |
Bharadvājāsana II Bharadvajasana II Bharadvaja; father of Drona |
2 |
Twist One leg Vīrāsana; one leg Padmāsana; twist; grab big toe (2nd photo swapped with B. I in LoY!) |
43 |
  |
Bhekāsana Bhekasana (Mandukasana) Frog |
4 |
Back Bend Face down; bend knees; push feet to floor |
31 |
 |
Bhujaṅgāsana I Bhujangasana I Cobra; serpent |
1 |
Back Bend Lie face down; arms lift trunk to pubis |
189 |
  |
Bhujaṅgāsana II Bhujangasana II Cobra |
37 |
Back bend Cobra with arms reaching straight back; grabbing knees |
126 |
 |
Bhujapīḍāsana Bhujapidasana Arm Pain or pressure |
8 |
Arm Balance Arm balance; legs bent over upper arms; feet interlocked |
137 |
 |
Buddhāsana Buddhasana Enlightened |
22 |
Forward Bend One leg straight; other calf behind upper back; lock hands behind back |
141 |
  |
Cakorāsana Chakorasana Partridge |
20 |
Arm Balance One leg straight; other ankle behind head; balance on hands; lift straight leg towards the sky |
180 |
  |
Cakra Bandhāsana Chakra Bandhasana Wheel Bond |
31 |
Back Bend Dvi Pāda Viparīta Daṇḍāsana; grab ankles |
107 |
    |
Cakrāsana Chakrasana Wheel |
4 |
Forward Bend Halāsana; feet move away from head; roll to crown; extend arms to Downward Dog |
29 |
  |
Caturaṅga Daṇḍāsana Chaturanga Dandasana Four Limb Staff |
1 |
Arm Balance Yoga pushup |
35 |
 |
Daṇḍāsana Dandasana Staff; rod |
2 |
Seated Sitting with feet straight out |
27 |
  |
Dhanurāsana Dhanurasana Bow |
4 |
Back bend Grab heels |
142 |
 |
Dūrvāsāsana Durvasana Angry sage (named Durvasa) |
21 |
Balance One leg straight; other ankle behind head; namaste; standing on straight leg |
125 |
 |
Dvi Hasta Bhujāsana Dwi Hasta Bhujasana Two Hand Arm |
4 |
Arm Balance Arm balance; legs bent over upper arms |
158 |
  |
Dvi Pāda Kouṇḍinyāsana Dwi Pada Koundinyasana Two Leg sage from family of Vasistha |
22 |
Arm Balance Two straight legs balanced on upper arm; head lifted; from Śirsāsana II; arms stays bent |
147 |
 |
Dvi Pāda Śirsāsana Dwi Pada Sirsasana Both Feet behind Head |
24 |
Forward Bend; Balance Ankles crossed behind head; sitting upright; hands in namaste; then balance on hands |
177 |
   |
Dvi Pāda Viparīta Daṇḍāsana Dwi Pada Viparita Dandasana Two Leg or foot Inverted Staff |
24 |
Back Bend Headstand; drop feet to floor behind head; straight legs |
124 |
 |
Eka Hasta Bhujāsana Eka Hasta Bhujasana One Hand Arm |
5 |
Arm Balance Arm balance; one leg straight in front; other leg bent over upper arm |
161 |
   |
Eka Pāda Bakāsana I Eka Pada Bakasana I One Leg Crane |
26 |
Arm Balance One knee bent over same arm; other leg straight back; from Śīrṣāsana ; head lifted |
162 |
   |
Eka Pāda Bakāsana II Eka Pada Bakasana II One Leg Crane |
25 |
Arm Balance Bakāsana; bring leg straight in front without touching floor |
157 |
   |
Eka Pāda Gālavāsana Eka Pada Galavasana One Leg sage |
21 |
Arm Balance Gālavāsana with one leg straight back; head lifted |
159 |
  |
Eka Pāda Kouṇḍinyāsana I Eka Pada Koundinyasana I One Leg sage from family of Vasistha |
23 |
Arm Balance One leg straight over opposite arm; other leg straight back; from Śīrṣāsana II; arms stays bent |
160 |
   |
Eka Pāda Kouṇḍinyāsana II Eka Pada Koundinyasana II One Leg sage from family of Vasistha |
24 |
Arm Balance One leg straight over same arm; other leg straight back; from Śīrṣāsana ; arms stays bent |
184 |
  |
Eka Pāda Rājakapotāsana I Eka Pada Rajakapotasana I One Leg King of Pigeons |
28 |
Back Bend Leg bent in front; back arched; hands grab ankle to pull Achilles to forehead |
186 |
 |
Eka Pāda Rājakapotāsana II Eka Pada Rajakapotasana II One Leg King of Pigeons |
29 |
Back Bend Eka Pāda Rājakapotāsana, but with front foot flat on floor |
187 |
 |
Eka Pāda Rājakapotāsana III Eka Pada Rajakapotasana III One Leg King of Pigeons |
30 |
Back Bend Eka Pāda Rājakapotāsana, but with front leg in Vīrāsa |
188 |
  |
Eka Pāda Rājakapotāsana IV Eka Pada Rajakapotasana IV One Leg King of Pigeons |
40 |
Back Bend Eka Pāda Rājakapotāsana, but with front leg straight |
95 |
  |
Eka Pāda Sarvāngāsana Eka Pada Sarvangasana One Leg All Limbs |
5 |
Inverted Salamba Sarvāgāsana with one foot to floor over head |
99 |
   |
Eka Pāda Setu Bandha Sarvāngāsana (Eka Pāda Uttāna Mayūrāsana) Eka Pada Setu Bandha Sarvangasana (Eka Pada Uttana Mayurasana) One Leg Bridge Bound |
11 |
Inverted Setu Bandha Sarvāngāsana; one leg up |
82 |
   |
Eka Pāda Śīrṣāsana Eka Pada Sirsasana One Leg Head |
11 |
Inverted Salamba Śīrṣāsana I; one leg straight up; other toes to floor in front |
135 |
 |
Eka Pāda Śīrṣāsana Eka Pada Sirsasana One Leg/Foot Head |
15 |
Forward Bend One leg straight; other ankle behind head; namaste; seated |
174 |
   |
Eka Pāda Ūrdhva Dhanurāsana Eka Pada Urdhva Dhanurasana One Leg or foot Upwards Bow |
12 |
Back Bend Full arch; legs straight; one leg lifted |
178 |
   |
Eka Pāda Viparīta Daṇḍāsana I Eka Pada Viparita Dandasana I One Leg or foot Inverted Staff |
26 |
Back Bend Headstand; drop feet to floor behind head; straight legs; one leg up |
179 |
  |
Eka Pāda Viparīta Daṇḍāsana II Eka Pada Viparita Dandasana II One Leg or foot Inverted Staff |
29 |
Back Bend Headstand; drop feet to floor behind head; grab one ankle; other leg up |
156 |
  |
Gālavāsana Galavasana Sage, pupil of Visvamitra |
16 |
Arm Balance Bakāsana with Padmāsana legs resting on one arm then other; starting from Śīrṣāsana II |
196 |
   |
Gaṇḍa Bheruṇḍāsana Ganda Bherundasana Side of Face Terrible or formidable |
56 |
Back Bend Chest on floor; soles to floor by cheeks; elbows on floor; hands over feet or arms straight sideways |
53 |
  |
Garbha Piṇḍāsana Garbha Pindasana Womb Embryo |
7 |
Forward Bend Padmāsana; arms bent through; hands by ears |
23 |
  |
Garuḍāsana Garudasana Eagle |
1 |
Balance Lock toes behind shin; lock elbows; palms joined |
192 |
   |
Gheraṇdāsana I Gherandasana I Sage |
44 |
Back Bend One leg Pādāṅguṣṭha Dhanurāsana; one leg Bhekāsana |
193 |
   |
Gheraṇdāsana II Gherandasana II Sage |
46 |
Back Bend One leg Pādāṅguṣṭha Dhanurāsana by opposite arm; one leg Bhekāsana around lifted leg |
37 |
   |
Gomukhāsana Gomukhasana Cow's Face |
2 |
Seated Thighs crossed; one arm over shoulder; clasp hands |
54 |
  |
Gorakṣāsana Goraksasana Cowherd |
10 |
Balance Padmāsana kneeling erect; hands namaste |
91 |
  |
Halāsana Halasana Plow |
4 |
Inverted Salamba Sarvāṅgāsana; feet on floor in front of chest; arms straight behind back; fingers interlock |
129 |
 |
Haṁāsana Hamasana Swan |
10 |
Arm Balance Straight body balanced on forearms; fingers toward head |
169 |
   |
Hanumanāsana Hanumanasana Monkey god and chief |
36 |
Seated Splits; arms namaste or straight up |
59 |
 |
Jānu Śīrṣāsana Janu Sirsasana Knee Head |
5 |
Forward Bend Foot to thigh; hands to extended foot; head to shin |
105 |
  |
Jaṭhara Parivartanāsana Jathara Parivartanasana Stomach Turning |
5 |
Twist Lie on back; legs to side |
140 |
 |
Kāla Bhairavāsana Kala Bhairavasana Destroyer of the universe (aspect of Siva) |
19 |
Balance One leg straight; other ankle behind head; balancing on straight leg and opposite arm; other arm up |
168 |
    |
Kandāsana Kandasana Bulbous root or knot or where Kundalini sleeps |
39 |
Seated Baddha Koṇāsana; soles to belly; arms variously straight to knees; namaste or reverse; or straight up |
194 |
 |
Kapiṅjalāsana Kapinjalasana Partridge which lives only on raindrops and dew |
43 |
Back Bend; Balance Vasiṣṭhāsana with upper leg and arm in Pādāṅguṣṭhāsana Dhanurāsa |
138 |
 |
Kapilāsana Kapilasana Great Sage |
22 |
Forward Bend One leg straight; other calf behind upper back; lock hands behind back; forward folding |
175 |
   |
Kapotāsana Kapotasana Dove or pigeon |
21 |
Back Bend Supta Vīrāsana reach over head to grab ankles; lift pelvis |
92 |
  |
Karṇapīḍāsana Karnapidasana Ear Discomfort; pain; pressure |
1 |
Inverted Halāsana; knees on either side of head |
150 |
  |
Kaśyapāsana Kasyapasana Sage who is a son of Marichi and grandson of Brahma |
19 |
Balance Vasiṣṭhāsana with upper leg in Padmāsana; arm behind back grabs foot |
63 |
   |
Krouñcāsana Krounchasana Heron; grandson of Himālaya |
10 |
Forward Bend One leg Vīrāsana; hands pull straight leg to chin |
52 |
 |
Kukkuṭāsana Kukkutasana Cock |
6 |
Arm Balance Padmāsana legs; arms through; support trunk |
133 |
   |
Kūrmāsana Kurmasana Tortoise |
14 |
Forward Bend Straight arms under straight legs |
176 |
 |
Laghu Vajrāsana Laghuvajrasana Little or beautiful Thunderbolt |
23 |
Back Bend Kapotāsana; but grab knees |
38 |
 |
Lolāsana Lolasana Dangling like earring; tremulous |
6 |
Arm Balance Shins crossed; arms straight; lift off floor |
58 |
  |
Mahā Mudrā Maha Mudra Great; noble Seal |
5 |
Seated Foot to thigh; hands to extended foot; head to trunk; abdomen contracted |
26 |
 |
Makarāsana Makarasana Crocodile |
1 |
Back Bend Śalabhāsana with fingers interlocked behind head |
117 |
  |
Mālāsana I Malasana I Garland |
8 |
Forward Bend Squat; knees wide; hands interlock behind back; forehead to floor |
118 |
 |
Mālāsana II Malasana II Garland |
2 |
Forward Bend Squat; knees wide; hands grab ankles; forehead to floor |
181 |
          |
Maṇḍalāsana Mandalasana Ring or orbit |
27 |
Twist; Back Bend; Forward Bend Dvi Pāda Viparīta Daṇḍāsana; walk feet in circle clockwise then counter-clockwise |
64 |
 |
Marīcyāsana I Marichyasana I Marīci; son of Brahma; grandfather of Sūrya, the Sun God |
5 |
Forward Bend One leg straight; other knee bends; bent-leg hand grabs other behind back; chin to shin |
65 |
  |
Marīcyāsana II Marichyasana II Marīci; son of Brahma; grandfather of Sūrya, the Sun God |
6 |
Forward Bend One leg Padmāsana; other knee bends; Padmāsana-leg hand grabs other behind back; chin to knee |
114 |
    |
Marīcyāsana III Marichyasana III Marīci; son of Brahma; grandfather of Sūrya, the Sun God |
10 |
Twist One leg straight; other knee bends; bent-leg hand grabs other behind back; twist |
115 |
  |
Marīcyāsana IV Marichyasana IV Marīci; son of Brahma; grandfather of Sūrya, the Sun God |
11 |
Twist One leg Padmāsana; other knee bends; bent-leg hand grabs other behind back; twist |
51 |
 |
Matsyāsana Matsyasana Fish (incarnation of Visnu) |
5 |
Back Bend Padmāsana legs; arch to crown; arms folded over head |
127 |
 |
Mayūrāsana Mayurasana Peacock |
9 |
Arm Balance Straight body balanced on forearms; fingers toward toes |
79 |
   |
Mukta Hasta Śīrṣāsana Mukta Hasta Sirsasana Free Hand Head |
6 |
Inverted Salamba Śīrṣāsana; arms straight; palms up |
165 |
  |
Mūlabandhāsana Mulabhandhasana Root Bond |
32 |
Seated Baddha Koṇāsana; heels turned away; sitting on feet |
30 |
    |
Nakrāsana Nakrasana Crocodile |
6 |
Arm Balance Jumping Caturaṅga Daṇḍāsana |
199 |
    |
Naṭarājāsana Natarajasana King of Dancers or Siva |
58 |
Back Bend; Balance Standing; one leg bends up; reach over shoulder to grab toe; pull sole to head or other arm straight ahead |
202 |
  |
Nauli or Lauliki Nauli (Lauliki) Cling to Pitching Boar in large waves |
16 |
Restraint Chin in notch; hollow abdomen; abdominal recti pushed forward |
89 |
 |
Nirālamba Sarvāṅgāsana I Niralamba Sarvangasana I Unsupported All Limbs |
3 |
Inverted Salamba Sarvāṅgāsana; arms straight over head to floor |
90 |
 |
Nirālamba Sarvāṅgāsana II Niralamba Sarvangasana II Unsupported All Limbs |
4 |
Inverted Salamba Sarvāṅgāsana; arms straight up near or on knees |
19 |
 |
Pādahastāsana Padahastasana Foot Hand |
6 |
Forward Bend Uttānāsana with hands under feet |
191 |
   |
Pādāṅguṣṭha Dhanurāsana Padangustha Dhanurasana Foot Big Toe Bow |
43 |
Back Bend Abdomen on floor; arms extended above head; bent knees; grab toes |
18 |
 |
Pādāṅguṣṭhāsana Padangusthasana Foot Big Toe |
3 |
Forward Bend Uttānāsana grab big toes |
128 |
 |
Padma Mayūrāsana Padma Mayurasana Lotus Peacock |
10 |
Arm Balance Peacock; Padmāsana legs |
45 |
 |
Padmāsana Padmasana Lotus |
4 |
Seated One foot each thigh; heel near navel |
15 |
 |
Parighāsana Parighasana Gate latch |
4 |
Standing Kneel; one leg straight to side; bend to straight leg |
122 |
    |
Paripūrna Matsyendrāsana Paripurna Matsyendrasana Complete Fish God |
38 |
Twist One leg Padmāsana; other knee bends; foot outside knee held by opposite hand; other hand grips ankle firmly |
34 |
  |
Paripūrna Nāvāsana Paripurna Navasana Full Boat |
2 |
Seated Seated; lift legs; arms straight |
60 |
  |
Parivṛtta Jānu Śīrṣāsana Parivrtta Janu Sirsasana Revolved Knee Head |
9 |
Twist Foot to thigh; hands crossed to extended foot; back ribs to knee |
6 |
    |
Parivṛtta Pārśvakoṇāsana Parivrtta Parsvakonasana Revolved Side Angle |
8 |
Standing Revolved side angle |
68 |
   |
Parivṛtta Paścimottānāsana Parivrtta Paschimottanasana Revolved West Intense Stretch |
9 |
Twist Legs straight; hands to opposite feet; thumbs down; twist head between arms to look up |
4 |
   |
Parivṛtta Trikoṇāsana Parivrtta Trikonasana Revolved Triangle |
5 |
Standing Revolved triangle |
81 |
    |
Parivṛttaikapada Śīrṣāsana Parivrttaikapada Sirsasana Revolved One Leg Head |
10 |
Inverted Salamba Śīrṣāsana I; legs scissor; twist front leg across body |
153 |
  |
Parsva Bakāsana Parsva Bakasana Side Crane |
16 |
Arm Balance Bakāsana with both knees on one side |
28 |
  |
Parsva Dhanurāsana Parsva Dhanurasana Side Bow |
4 |
Back Bend Grab heels; roll to side |
94 |
  |
Parsva Halāsana Parsva Halasana Side Plow |
4 |
Inverted Halāsana; legs together; twist one side then other |
155 |
     |
Parsva Kukkuṭāsana Parsva Kukkutasana Side Cock |
24 |
Arm Balance Ūrdhva Kukkuṭāsana with legs on one side; start from Śīrṣāsana ; Padmāsana legs to one side; lift Urdhva Kukkutasana |
104 |
  |
Pinḍāsana in Sarvāṅgāsana Parsva Pindasana in Sarvangasana Side Embryo All Limbs |
8 |
Inverted Halāsana; Padmāsana; legs bend to floor beside ear |
97 |
  |
Parsva Sarvāṅgāsana Parsva Sarvangasana Side All Limbs |
9 |
Inverted Salamba Sarvāṅgāsana; coccyx on wrist; legs lowered |
80 |
   |
Parsva Śīrṣāsana Parsva Sirsasana Side; flank Head |
8 |
Inverted Salamba Śīrṣāsana I; twisting |
101 |
     |
Parsva Ūrdhva Padmāsana in Sarvangasana Parsva Urdhva Padmasana Side Upwards Lotus All Limbs |
7 |
Inverted Salamba Sarvāṅgāsana; Padmāsana; knees up; coccyx on wrist; legs lower; twist to side |
85 |
     |
Padmāsana in Śīrṣāsana Parsva Urdhva Padmasana Side Upwards Lotus Head |
7 |
Inverted Salamba Śīrṣāsana I; Padmāsana; knees up; twist |
96 |
  |
Pārśvaika Pāda Sarvāṅgāsana Parsvaika Pada Sarvangasana Side One Leg All Limbs |
6 |
Inverted Salamba Sarvāṅgāsana with one foot to floor to side |
83 |
  |
Pārśvaika Pāda Śīrṣāsana Parsvaika Pada Sirsasana Side One Leg Head |
12 |
Inverted Salamba Śīrṣāsana I; one leg straight up; other toes to floor on side |
12 |
  |
Parsvottanāsana Parsvottanasana Side Intense Stretch |
6 |
Standing Warrior bend |
47 |
 |
Parvatāsana Parvatasana Mountain |
4 |
Seated Padmāsana; arms up; fingers interlocked; palms to ceiling |
42 |
 |
Paryaṅkāsana Paryankasana Bed; couch |
2 |
Seated; Back Bend Supta Vīrāsana; arms folded over head; only arms; crown touching |
119 |
   |
Pāśāsana Pasasana Noose; cord |
15 |
Twist Squat; twist; interlock fingers behind knees and back |
67 |
  |
Paścimottānāsana (Ugrāsana; Brahmacaryāsana) Paschimottanasana (Ugrasana; Brahmacharyasana) West Intense Stretch |
6 |
Forward Bend Legs straight; chin to shin; hands beyond feet |
130 |
 |
Pīncā Mayūrāsana Pincha Mayurasana Peacock feather or chin |
12 |
Arm Balance Forearm balance |
103 |
 |
Pinḍāsana in Sarvāṅgāsana Pindasana in Sarvangasana Embryo All Limbs |
5 |
Inverted Halāsana; Padmāsana; legs bend over head; arms wrap around knees |
86 |
  |
Pinḍāsana in Śīrṣāsana Pindasana in Sirsasana Embryo Head |
6 |
Inverted Salamba Śīrṣāsana I; Padmāsana; feet to armpits |
13 |
    |
Prasārita Pādottānāsana I Prasarita Padottanasana I Spread Foot Intense Stretch |
4 |
Standing; Forward Bend Wide-legged forward bend |
14 |
  |
Prasārita Pādottānāsana II Prasarita Padottanasana II Spread Foot Intense Stretch |
4 |
Standing; Forward Bend Wide-legged forward bend; hands reverse namaste |
72 |
  |
Pūrvottānāsana Purvottanasana East Intense Stretch |
1 |
Back Bend Inverted plank |
190 |
  |
Rājakapotāsana Rajakapotasana King of Pigeons |
38 |
Back bend Bhujaṅgāsana ; hold knees; feet to head |
143 |
  |
Rucikāsana Ruchikasana Elder sage (named Ruchika) |
18 |
Forward Bend One leg straight; other ankle behind head; standing on straight leg; forward fold; hands on floor |
25 |
  |
Śalabhāsana Salabhasana Locust |
1 |
Back Bend Lie face down; arms extend back; legs and chest lift |
87 |
    |
Salamba Sarvāṅgāsana I Salamba Sarvangasana I Supported All Limbs |
2 |
Inverted Shoulder stand |
88 |
 |
Salamba Sarvāṅgāsana II Salamba Sarvangasana II Supported All Limbs |
3 |
Inverted Shoulder stand; arms straight; fingers interlock behind back |
74 |
    |
Salamba Śīrṣāsana I Salamba Sirsasana I Supported Head |
4 |
Inverted Head balance; fingers interlocked behind head |
76 |
 |
Salamba Śīrṣāsana II Salamba Sirsasana II Supported Head |
5 |
Inverted Salamba Śīrṣāsana; palms to tripod |
77 |
  |
Salamba Śīrṣāsana III Salamba Sirsasana III Supported Head |
8 |
Inverted Salamba Śīrṣāsana; tripod; fingers away; forearms together |
170 |
 |
Samakoṇāsana Samakonasana Same or even Angle |
38 |
Seated Legs straight out to sides; arms namaste |
46 |
 |
Ṣanmukhī Mudrā Sammukhi Mudra Six-mouths; war god Seal |
4 |
Seated Padmāsana; thumbs to ears; fingers on eyes nostrils; lips |
200 |
 |
Śavāsana (Mṛtāsana) Savasana (Mrtasana) Corpse |
0 |
Reclining Recline; relax attentively |
131 |
 |
Śayāsana Sayanasana Bed; couch |
15 |
Arm Balance Elbow balance; hands to chin |
98 |
  |
Setu Bandha Sarvāngāsana (Uttāna Mayūrāsana) Setu Bandha Sarvangasana (Uttana Mayurasana) Bridge Bound; body |
10 |
Inverted Salamba Sarvāṅgāsana; arch back; feet to floor |
111 |
  |
Setu Bandhāsana Setu Bandhasana Bridge Bound; construction |
14 |
Back Bend Legs straight; arch to crown |
39 |
  |
Siddhāsana Siddhasana Sage; semi-divine being |
1 |
Seated Wide-kneed Padmāsana; heel at perineum |
49 |
 |
Siṁhāsana I Simhasana I Lion |
1 |
Back Bend Bent knees; feet under opposite buttocks; palms on knees; tongue out |
50 |
   |
Siṁhāsana II Simhasana II Lion |
6 |
Back Bend Padmāsana legs; plank arms; tongue out |
195 |
  |
Śīrṣa Pādāsana Sirsa Padasana Head Foot |
52 |
Back Bend; Inverted Śīrṣāsana with soles to head |
136 |
 |
Skandāsana Skandasana War God |
16 |
Forward Bend One leg straight; other ankle behind head; bend forward with chin on knee & hands holding foot |
164 |
 |
Supta Bhekāsana Supta Bhekasana Reclined Frog |
21 |
Back Bend Supta Vīrāsana; feet pushed up by hands; rest on crown of head; reverse of Bhekāsana |
93 |
  |
Supta Konāsana Supta Konasana Lying Down Angle |
2 |
Inverted Halāsana; legs straight to sides |
134 |
  |
Supta Kūrmāsana Supta Kurmasana Reclined Tortoise |
14 |
Forward Bend Legs crossed over head bent to floor; fingers interlocked behind back; palms out |
108 |
 |
Supta Pādānguṣṭhāsana Supta Padangusthasana Lying Down Foot Big Toe |
13 |
Forward Bend Lying; one leg straight; other shin to chin; then hand behind head to big toe; then straight leg to side holding toe |
171 |
 |
Supta Trivikramāsana Supta Trivikramasana Reclining Three Step or Reclining Visnu |
39 |
Reclining Supta Pādānguṣṭhāsana with lifted leg pulled beside head |
57 |
 |
Supta Vajrāsana Supta Vajrasana Lying Down Thunderbolt |
12 |
Back Bend Baddha Padmāsana; crown to floor |
41 |
 |
Supta Vīrāsana Supta Virasana Lying Down Hero |
2 |
Seated; Back Bend Vīrāsana lying back |
1 |
 |
Tāḍāsana (Samasthitiḥ) Tadasana (Samasthiti) Mountain; (Standing Upright) |
1 |
Standing Standing upright |
198 |
  |
Tiriang Mukhottānāsana Tiriang Mukhottanasana Oblique or transverse or upside down Face Intense Stretch |
60 |
Back Bend Bend over backwards; grab ankles straight legs |
148 |
  |
Tiṭṭibhāsana Tittibhasana Firefly |
22 |
Arm Balance Wide legs resting on upper arm; balance on hands; leaning forward |
48 |
 |
Tolāsana Tolasana Scales |
4 |
Arm Balance Support Padmāsana with straight arms; arms outside thighs |
62 |
  |
Triaṅgā Mukhaikapada Pascimottānāsana Trianga Mukhaikapada Paschimottanasana Three Limbs Mouth One Leg West Intense Stretch |
5 |
Forward Bend One leg Vīrāsana; one straight; each hand to foot; chin to shin |
70 |
 |
Ubhaya Pādānguṣṭhāsana Ubhaya Padangusthasana Both Big Toe |
3 |
Forward Bend Vertical forward bend: Paścimottānāsana; feet in air; torso leaning back |
201 |
   |
Uḍḍīyāna Bandha Uddiyana Bandha Flying Up |
1 |
Restraint Stoop; chin in notch; exhale quickly; pull abdomen in without inhalation; hands to hips |
66 |
 |
Upaviṣṭa Koṇāsana Upavistha Konasana Seated Angle |
9 |
Forward Bend Straight legs wide; bend forward |
75 |
  |
Ūrdhva Daṇḍāsana Urdhva Dandasana Upwards Staff |
8 |
Inverted Salamba Śīrṣāsana I; straight legs to 90 degrees |
172 |
   |
Ūrdhva Dhanurāsana I Urdhva Dhanurasana I Upwards Bow |
7 |
Back Bend Full arch |
172a |
      |
Ūrdhva Dhanurāsana II Urdhva Dhanurasana II Upwards Bow |
15 |
Back Bend Drop back from standing; arms & legs straight |
154 |
     |
Ūrdhva Kukkuṭāsana Urdhva Kukkutasana Upwards Cock |
18 |
Arm Balance Bakāsana with legs in Padmāsana; start from Śīrṣāsana ; Padmāsana legs; lower legs to upper arms; lift head |
69 |
  |
Ūrdhva Mukha Paścimottānāsana I Urdhva Mukha Paschimottanasana I Upwards Mouth West Intense Stretch |
10 |
Forward Bend Paścimottānāsana; feet in air |
71 |
  |
Ūrdhva Mukha Paścimottānāsana II Urdhva Mukha Paschimottanasana II Upwards Mouth West Intense Stretch |
10 |
Forward Bend Paścimottānāsana; on back; pelvis near ground |
32 |
  |
Ūrdhva Mukha Śvānāsana Urdhva Mukha Svanasana Mouth Upwards Dog |
1 |
Back Bend Lie face down; palms press to lift chest; support on toes |
100 |
  |
Ūrdhva Padmāsana in Sarvāṅgāsana Urdhva Padmasana in Sarvangasana Upwards Lotus All Limbs |
4 |
Inverted Salamba Sarvāṅgāsana; Padmāsana; knees up |
84 |
   |
Ūrdhva Padmāsana in Śīrṣāsana Urdhva Padmasana in Sirsasana Upwards Lotus Head |
6 |
Inverted Salamba Śīrṣāsana I; Padmāsana; knees up |
21 |
 |
Ūrdhva Prasārita Ekapādāsana Urdhva Prasarita Ekapadasana Upright Extended One Foot |
6 |
Balance Standing; bend forward; one leg up in air |
106 |
    |
Ūrdhva Prasārita Pādāsana Urdhva Prasarita Padasana Upward Extended Foot |
1 |
Reclining Lying with two legs up |
16 |
 |
Uṣṭrāsana Ustrasana Camel |
3 |
Back Bend Kneel; bend back; rest hands on soles |
17 |
  |
Utkaṭāsana Utkatasana Powerful; fierce; uneven |
2 |
Standing Squat; arms up; like a chair |
110 |
 |
Uttāna Pādāsana Uttana Padasana Stretched; supine Leg |
9 |
Back Bend Lying; arch to crown; straight legs; arms to 45 degrees |
102 |
 |
Uttāna Padma Mayūrāsana Uttana Padma Mayurasana Intense Lotus Peacock |
25 |
Inverted Setu Bandha Sarvāngāsana; legs in Padmāsana; knees to floor |
20 |
  |
Uttānāsana Uttanasana Intense Stretch; lengthen |
8 |
Forward Bend Standing forward bend |
11 |
 |
Utthita Hasta Pādāṅguṣṭhāsana Utthita Hasta Padangusthasana Extended Hand Foot Big Toe |
16 |
Balance Standing lift one straight leg to head |
3 |
   |
Utthita Trikoṇāsana Utthita Trikonasana Extended Triangle |
3 |
Standing Triangle |
5 |
    |
Utthita Pārśvakoṇāsana Uttihita Parsvakonasana Extended Side Angle |
4 |
Standing Extended side angle |
185 |
  |
Vālakhilyāsana Valakhilyasana Heavenly thumb-sized spirits that precede Sun Chariot |
45 |
Back Bend Rājakapotāsana straighten leg |
166 |
 |
Vāmadevāsana I Vamadevasana I Sage or Siva |
15 |
Seated One leg Mūlabandhāsana; one leg Padmāsana |
167 |
 |
Vāmadevāsana II Vamadevasana II Sage or Siva |
15 |
Seated One leg wide Vīrāsana; other leg Padmāsana; soles held together by hands |
149 |
 |
Vasiṣṭhāsana Vasisthasana Vedic author & rival of Visvamitra |
18 |
Balance One hand, same foot on floor; holding toe of other foot raised at right angle; body facing to the side |
24 |
   |
Vātāyanāsana Vatayasana Horse |
11 |
Standing One leg Padmāsana; squat; arms garudasana |
173 |
            |
Viparīta Cakrāsana in Ūrdhva Dhanurāsana Viparita Chakrasana in Urdhva Dhanurasana Reversed or inverted Wheel |
26 |
Back Bend Sequence of Upwards Bow to Handstand to Forward Bend |
197 |
  |
Viparīta Śalabhāsana Viparita Salabhasana Reverse Locust |
58 |
Back Bend Chest on floor; soles far over head; legs straight; arms straight down; palms flat |
7 |
  |
Vīrabhadrāsana I Virabhadrasana I Warrior 1 |
3 |
Standing Warrior 1 |
8 |
  |
Vīrabhadrāsana II Virabhadrasana II Warrior 2 |
1 |
Standing Warrior 2 |
9 |
   |
Vīrabhadrāsana III Virabhadrasana III Warrior 3 |
5 |
Standing Warrior 3 |
144 |
  |
Virancyāsana I Viranchyasana I Brahma or Virancha first deity of Hindu Trinity |
19 |
Seated One leg in Padmāsana; other ankle behind head; hands locked behind back |
145 |
 |
Virancyāsana II Viranchyasana II Brahma or Virancha first deity of Hindu Trinity |
10 |
Seated One leg in Vīrāsana; other ankle behind head; hands locked behind back |
40 |
   |
Vīrāsana Virasana Hero |
1 |
Seated Knees bent; feet beside buttocks |
151 |
 |
Viśvāmitrāsana Visvamitrasana Sage who ascended from warrior caste to Brahmarishi |
20 |
Balance Like triangle but with front leg lifted; thigh on supporting arm |
2 |
 |
Vṛkṣāsana Vrksasana Tree |
1 |
Balance Standing; one knee bent to side; sole on thigh |
182 |
   |
Vṛścikāsana I Vrschikasana I Scorpion |
32 |
Arm Balance Forearm balance with legs bent back so soles touch head |
183 |
  |
Vṛścikāsana II Vrschikasana II Scorpion |
33 |
Arm Balance Full arm balance with legs bent back so soles touch head |
56 |
  |
Yoga Mudrāsana Yoga Mudrasana Union Seal |
6 |
Forward Bend Baddha Padmāsana; head to floor, then each knee |
163 |
 |
Yogadaṇḍāsana Yogadandasana Yogin's Staff |
19 |
Twist One leg Vīrāsana; one leg Padmāsana; twist; Padmāsana foot to armpit |
146 |
 |
Yoganidrāsana Yoganidrasana State between sleep and wakefulness |
18 |
Forward Bend Ankles crossed behind head; clasp fingers behind lower back; lie on back |
Please send any comments, errors, suggestions, complaints, discussion, enhancements, etc., to: scott@yogaman101.com
I honor and thank all of the friends and teachers and teachers of teachers who have nurtured my enthusiasm for yoga.
Namaste,
Scott Smader
yogaman101.com
Web page last updated: Jan 16, 2022
