Ashtanga Yoga Poses
Below is a list of poses for Ashtanga Yoga Poses. The majority of the poses have variations to provide you with examples to fit your needs.
An example is:
Surya Namaskara A (Sun Salute A)
- Full Asana Sequence
- Variation with bent knees (protects low back from tight hamstrings)
- Variation with high hover (helps shoulders as you build strength for full pose)
- Variation with bent knees and high hover
Ashtanga Yoga Poses
Asana Name
English Name
Samasthiti
Perfect Standing Pose
Surya Namaskara A
Sun Salute A
Surya Namaskara B
Sun Salute B
Padangusthasana
Foot to Thumb Forward Bend Pose
Padahastasana
Foot to Hand Forward Bend Pose
Utthita Trikonasana
Extended Triangle Pose
Parivritta Trikonasana
Revolved Triangle Pose
Utthita Parsvakonasana
Extended Side Angle Pose
Parivritta Parsvakonasana
Revolved Sided Angle Pose
Prasarita Padottanasana A
Spread Leg Intense Stretch A Pose
Prasarita Padottanasana B
Spread Leg Intense Stretch B Pose
Prasarita Padottanasana C
Spread Leg Intense Stretch C Pose
Prasarita Padottanasana D
Spread Leg Intense Stretch D Pose
Parsvottanasana
Sideways Extension Pose
Utthita Hasta Padangusthasana A
Extended Hand to Toe A Pose
Utthita Hasta Padangusthasana B
Extended Hand to Toe B Pose
Utthita Hasta Padangusthasana C
Extended Hand to Toe C Pose
Utthita Hasta Padangusthasana D
Extended Hand to Toe D Pose
Ardha Baddha Padmottanasana
Half Bound Lotus Intense Stretch Pose
Utkatasana
Mighty Pose
Virabhadrasana A
Warrior A Pose
Virabhadrasana B
Warrior B Pose
Dandasana
Staff Pose
Paschimottanasana A
Back Extension A Pose
Paschimottanasana B
Back Extension B Pose
Paschimottanasana C
Back Extension C Pose
Paschimottanasana D
Back Extension D Pose
Purvottanasana
Forward Extension Pose
Ardha Baddha Padma Paschimottanasana
Half Bound Lotus Intense Stretch Pose
Trianga Mukhaikapada Paschimottanasana
Three Limbs Forward Bend Intense Stretch Pose
Janu Sirsasana A
Head to Knee A Pose
Janu Sirsasana B
Head to Knee B Pose
Janu Sirsasana C
Head to Knee C Pose
Marichyasana A
Marichi A Pose
Marichyasana B
Marichi B Pose
Marichyasana C
Marichi C Pose
Marichyasana D
Marichi D Pose
Navasana
Boat Pose
Bhujapidasana
Arm Pressure Pose
Kurmasana
Tortoise Pose
Supta Kurmasana
Sleeping Tortoise Pose
Garbha Pindasana
Womb Embryo Pose
Baddha Konasana
Bound Angle Pose
Upavishta Konasana
Seated Angle Pose
Supta Konasana
Sleeping Angle Pose
Supta Padangusthasana A
Sleeping Big Toe A Pose
Supta Padangusthasana B
Sleeping Big Toe B Pose
Supta Padangusthasana C
Sleeping Big Toe C Pose
Ubhaya Padangusthasana
Both Feet Big Toe Pose
Urdhva Mukha Paschimottanasana
Upward Facing Intense Stretch Pose
Setu Bandhasana
Bridge Pose
Urdhva Dhanurasana
Upward Bow Pose
Salamba Sarvangasana
Whole Body Pose
Halasana
Plow Pose Pose
Karnapidasana
Ear Pressure Pose
Urdhva Padmasana
Upward Lotus Pose
Pindasana
Embryo Pose
Matsyasana
Fish Pose
Uttana Padasana
Extended Leg Pose
Sirsasana A
Head Standing A Pose
Sirsasana B
Head Standing B Pose
Baddha Padmasana
Bound Lotus Pose
Padmasana
Lotus Pose
Utpluthih
Sprung Up Pose
Savasana
Corpse Pose
High Chaturanga
Plank Pose
Urdhva Hastasana
Standing Upward Salute
Uttanasana
Forward Extension
Chaturanga Dandasana
Four Limbed Staff Pose
Adho Mukha Svanasana
Downward Dog
Urdhva Mukha Svanasana
Upward Dog
Apanasana
Knees to Chest
Bakasana
Crane Pose
Tittibhasana A
Insect Pose
Kukkutasana
Rooster Pose