What is an asana?
Asana is Sanskrit for a seat or posture. In the Yoga Sutras, Patanjali describes asana simply as a posture that is steady and comfortable. That is still a useful test: a pose done well feels stable and lets you breathe easily, whatever it looks like.
Most pose names end in "asana" and describe a shape, an animal, an object or a sage: Tadasana is the mountain, Bhujangasana the cobra, Vrikshasana the tree. Knowing the families below helps you understand what a pose is for before you try it.
Yoga poses with names and pictures
Twenty common beginner and intermediate poses, drawn simply so you can see the basic shape. The Sanskrit name comes first, then the English name. Poses with a guide link open step-by-step instructions.
Drawings show the general shape only. Learn new poses slowly, ideally with a teacher, and skip anything that hurts. To use this as a yoga chart, print this page or save it as a PDF from your browser.
The six families of poses
| Family | What it does | Where it fits in a session |
|---|---|---|
| Standing | Builds leg strength, balance and alignment | Early, after warming up |
| Seated and kneeling | Forward bends, twists and hip openers; steady seats for breathing | Middle to late |
| Prone (lying on the front) | Gentle backbends that strengthen the back of the body | Middle |
| Supine (lying on the back) | Bridge, twists and leg stretches with the back supported | Late, before rest |
| Balancing and arm-support | Strength, focus and coordination | Once you are warm |
| Inverted | Head below the heart; demanding on the neck and shoulders | Advanced, learned with a teacher |
Common yoga poses, by family
Levels are a guide: Beginner means most healthy adults can start it, Intermediate after a few months, Advanced only with a teacher. Poses with a full guide are linked.
Standing poses
| Sanskrit name | English name | Level |
|---|---|---|
| Tadasana | Mountain pose | Beginner |
| Hasta Uttanasana | Raised arms pose | Beginner |
| Padahastasana | Standing forward bend | Beginner |
| Ardha Chakrasana | Standing half backbend | Beginner |
| Trikonasana | Triangle pose | Beginner |
| Utkatasana | Chair pose | Beginner |
| Virabhadrasana I and II | Warrior poses | Beginner |
| Parsvakonasana | Side angle pose | Intermediate |
Seated and kneeling poses
| Sanskrit name | English name | Level |
|---|---|---|
| Sukhasana | Easy cross-legged pose | Beginner |
| Vajrasana | Thunderbolt pose | Beginner |
| Balasana | Child's pose | Beginner |
| Shashankasana | Hare pose | Beginner |
| Baddha Konasana | Butterfly or bound angle pose | Beginner |
| Malasana | Garland pose (deep squat) | Beginner |
| Paschimottanasana | Seated forward bend | Beginner to intermediate |
| Ardha Matsyendrasana | Half spinal twist | Intermediate |
| Ustrasana | Camel pose | Intermediate |
| Padmasana | Lotus pose | Intermediate |
Lying on the front (prone)
| Sanskrit name | English name | Level |
|---|---|---|
| Makarasana | Crocodile pose | Beginner |
| Bhujangasana | Cobra pose | Beginner |
| Shalabhasana | Locust pose | Beginner to intermediate |
| Dhanurasana | Bow pose | Intermediate |
Lying on the back (supine)
| Sanskrit name | English name | Level |
|---|---|---|
| Shavasana | Corpse pose (rest) | Beginner |
| Pavanamuktasana | Wind-relieving pose (knees to chest) | Beginner |
| Setu Bandhasana | Bridge pose | Beginner |
| Supta Matsyendrasana | Lying twist | Beginner |
Balancing and arm-support poses
| Sanskrit name | English name | Level |
|---|---|---|
| Marjaryasana-Bitilasana | Cat-Cow | Beginner |
| Vrikshasana | Tree pose | Beginner |
| Adho Mukha Svanasana | Downward Dog | Beginner |
| Phalakasana | Plank | Beginner to intermediate |
| Naukasana | Boat pose | Intermediate |
| Bakasana | Crow pose | Advanced |
Inverted poses
| Sanskrit name | English name | Level |
|---|---|---|
| Halasana | Plough pose | Advanced |
| Sarvangasana | Shoulder stand | Advanced |
| Sirsasana | Headstand | Advanced |
How to put poses together
Classes vary, but most follow the same arc. You can use it for home practice too.
- Warm upLoosen the neck, shoulders, wrists, hips and knees, then a few rounds of Surya Namaskar.
- Standing posesTadasana, Trikonasana, Warrior II and Tree pose build heat, strength and balance.
- Floor posesA gentle backbend such as Cobra, then Bridge, a forward bend and a twist.
- Cool downKnees to chest and a lying twist to release the back.
- BreathingA few minutes of pranayama such as Anulom Vilom.
- RestShavasana for 3 to 5 minutes.
A simple rule: after a backbend, do a gentle forward bend or twist, and after a strong pose, rest briefly in Child's pose.
How long to hold a pose
| Pose type | Beginners | After a few months |
|---|---|---|
| Standing and balancing | 3 to 5 breaths each side | 5 to 8 breaths |
| Backbends | 2 to 3 breaths, repeated | 5 breaths |
| Forward bends and twists | 5 breaths | 8 to 10 breaths |
| Resting poses | As long as you like | 3 to 5 minutes for Shavasana |
Poses by goal
- FlexibilityForward bends, Butterfly, Malasana and gentle twists. See flexibility training.
- StrengthWarrior poses, Chair, Plank, Bridge and Boat.
- BalanceTree pose, Warrior III and standing on one leg near a wall.
- Back comfortCat-Cow, Bridge, Child's pose and Sphinx. See yoga for back pain.
- Calm and sleepChild's pose, legs resting on a wall, lying twists and Shavasana. See yoga for better sleep.
- After mealsOnly Vajrasana. Other poses are best on an empty stomach.
Pose safety in brief
- Go to a mild stretch, never pain. Sharp, pinching or joint pain means come out.
- Keep a slight bend in the knees and elbows rather than locking them.
- Breathe smoothly through the nose. If you are holding your breath, ease off.
- Use props: a block, a strap or dupatta, a cushion or a wall.
- Bodies differ. Your version of a pose does not need to look like a photo.
More in our yoga safety tips.
Yoga poses: common questions
What are the best yoga poses for beginners?
Tadasana, Vajrasana, Cat-Cow, Child's pose, Downward Dog, Cobra, Tree pose, Warrior II, Bridge and Shavasana. Together they cover standing, kneeling, balance, a gentle backbend and rest.
How many yoga poses are there?
There is no fixed number. Different traditions describe different poses and variations, and a few hundred are commonly taught. Most regular practice uses a few dozen.
How long should I hold a yoga pose?
Beginners can hold most poses for 3 to 5 slow breaths, building to 5 to 8 breaths. Resting poses can be held for several minutes.
Do I need to be flexible to do yoga poses?
No. Every pose has easier versions using bent knees, props or a wall. Flexibility improves with regular practice.
Which yoga poses build strength?
Warrior poses, Chair pose, Plank, Bridge, Boat pose and Surya Namaskar build strength in the legs, core and arms.
Should I breathe in a certain way during poses?
Breathe slowly through the nose throughout. As a rule, breathe in when you lift or open the chest and breathe out when you fold or twist.
Are yoga poses safe for older adults?
Many are, with changes. Use a chair or wall for balance, skip inversions and deep backbends, and check with a doctor if you have heart, blood pressure or bone problems.
Can I practise yoga poses at home?
Yes. Start with beginner poses, use a non-slip mat and a wall for support, and learn harder poses from a teacher. See yoga at home.
Where can I find yoga classes near me?
Our yoga directory lists centers, teachers and schools in cities across India with timings and fees.
Sources
Last updated 24 October 2026. This guide is for general education and is not medical advice.