List of asanas

An asana is a posture, whether for traditional hatha yoga or for modern yoga;[1] the term is derived from the
Sanskrit word for 'seat'. While many of the oldest mentioned asanas are indeed seated postures for meditation,
asanas may be standing, seated, arm-balances, twists, inversions, forward bends, backbends, or reclining in prone
or supine positions. The asanas have been given a variety of English names by competing schools of yoga.[2]

The traditional number of asanas is the symbolic 84, but different texts identify different selections, sometimes
listing their names without describing them.[3][a] Some names have been given to different asanas over the
centuries, and some asanas have been known by a variety of names, making tracing and the assignment of dates
difficult.[5] For example, the name Muktasana is now given to a variant of Siddhasana with one foot in front of
the other, but has also been used for Siddhasana and other cross-legged meditation poses.[6] As another example,
the headstand is now known by the 20th century name Shirshasana, but an older name for the pose is
Kapalasana.[3][7] Sometimes, the names have the same meaning, as with Bidalasana and Marjariasana, both
meaning Cat Pose.[8][9]

Contents
Affixes
Padmāsana, lotus pose, used for meditation.
Asanas Gilt bronze statue of Bodhisattva Manjusri and
Prajnaparamita, Nepal, c. 1575
See also
Notes
References
Sources
External links

Affixes
Variations on the basic asanas are indicated by Sanskrit affixes including the following:

English Sanskrit Meaning Example

Adho अधो downward Adho Mukha Shvanasana (downward dog)

Ardha अध half Ardha Padmasana (half lotus)

Baddha ब bound Baddha Konasana (bound angle)

Dvi ि two Dvi Pada Kaundinyasana (two-legged Kaundinya)

Eka एक one Eka Pada Shirshasana (one-legged headstand)

Parivritta प रवृ revolved Parivritta Trikonasana (reverse triangle)

Prasarita सा रत spread out Prasarita Padottanasana (wide stance forward bend)

Salamba षल ब supported Salamba Shirshasana (supported headstand)

Supta सु त supine, reclining Supta Virasana (reclining hero)

Upavishta उपिव ठ seated Upavishta Konasana (wide-angle seated forward bend)

Urdhva ऊ व upwards Urdhva Dhanurasana (upwards bow)

Utthita उि थत extended Utthita Parsvakonasana (extended side angle)

Viparita िवपर त inverted Viparita Dandasana (inverted staff)

Asanas
A single asana is listed for each pose, whether or not there are variations. Thus for Sirsasana (Yoga headstand), only one pose is illustrated, although the pose can
be varied by moving the legs apart sideways or front-and-back, by lowering one leg to the floor, by folding the legs into lotus posture, by turning the hips to one
side, by placing the hands differently on the ground, and so on. Iyengar's 1966 Light on Yoga lists 15 variations on the basic headstand, including for instance the
combined variation Parivrttaikapada Sirsasana in which not only are the hips revolved but the legs are apart front-and-back.[10] Since then, variations of many
other poses have been created.[11] Yin Yoga names are for the equivalent Yin variants; these are usually somewhat different from the conventional (Yang) poses.

Indian texts are "notoriously difficult to date".[12] The table shows the approximate date and abbreviated title of the earliest document or authority to describe that
asana (not only naming it), as follows:

DU = Darshana Upanishad, c. 4th century VS = Vasishtha Samhita, 13th century

AS = Ahirbudhnya Saṃhitā, c. 7th century ShS = Śiva Saṃhitā, 14th century
PSV = Pātañjalayogaśāstravivaraṇa, 8th century HYP = Haṭha Yoga Pradīpikā, 15th century
V = Vimānārcanākalpa, 10th century GhS = Gheraṇḍa Saṃhitā, 17th century
GS = Goraksha Sataka, 10th century BaH = Bahr al-Hayāt, 17th century
HY = Hemacandra's Yogaśāstra, 11th century HR = Haṭha Ratnāvali, 17th century
 JP = Joga Pradīpikā, 18th century TB = Theos Bernard, 1950
HAP = Hațhābhyāsapaddhati, 18th century LoY = Light on Yoga, 1966
ST = Sritattvanidhi, 19th century PL = Post-Light on Yoga[b]
TK = Tirumalai Krishnamacharya, c. 1940

The asanas are here named in English, spelt conventionally as in English books on yoga without diacritics, to facilitate free text search through the list using the
'Find in page' box (Control-F in many browsers).
 Effect on Suitable for Yin Yoga
Asana Sanskrit English Type Described[c] Image
spine meditation variant[13][d]

20th C. TK[15]
Adho Mukha Downward- Forward 18th C. HAP (in
अधोमुख ानासन Standing
Shvanasana[14] Facing Dog bend dynamic pose
"Gajāsana")[16]

Downward-
Adho Mukha Facing Tree,
अधोमुखवृ ासन Balancing 18th C. HAP[18]
Vrikshasana[17] Yoga
Handstand

Shooting bow,
आकणधनुरासन 19th C. ST[20] (as
Akarna Dhanurasana[19] Archer, Sitting
Dhanurāsana)
Bow and arrow

Ananta's pose,
Anantasana[21] अन तासन Vishnu's Reclining 20th C. LoY[22]
Couch pose

Crescent
Anjaneyasana[23] अ ने यासन Standing Backbend 20th C.[25] Dragon
Moon[24]

Ardha Chandrasana[26] अधच ासन Half moon Standing 20th C. LoY[27]

Eight-Limbed
Ashtanga Namaskara[28] अ टा नम कार Salutation Reclining 20th C. TK[28]
Caterpillar

Aṣṭāvakra's
Astavakrasana[29] अ टाव ासन pose, Balancing 20th C. LoY[30]
Eight-angled

Baddha Konasana[31] Bound angle, 15th C. HYP[32]

ब कोणासन Sitting Meditation[32] Butterfly
Bhadrasana[32] Cobbler's pose 17th C. GhS[32]

Crane (arms
Bakasana[33] बकासन, straight)
Balancing 17th C. HR[35]
Kakasana[34] ककासन Crow (arms
bent)

20th C. TK[37]
19th C. ST Ananda
Balasana[36] बालासन Child Sitting Child's
Balasana (as
Kandukasana)[38]

Bhairavasana भैरवासन
Formidable Reclining 19th C. ST[39]
Ankushasana[39] अ कुशासन

Bharadvaja's Seated
Bharadvajasana[40] भर ाजासन Sitting Twist 20th C. LoY[41]
twist Twist

Bhekasana[42] भे कासन Frog Reclining Backbend 20th C. LoY[43]

17th C. GhS
Bhujangasana[44] भुजंगासन Cobra Reclining Backbend Seal, Sphinx
2.42[45][46]

Bhujapidasana[47] भुजपीडासन Arm-pressing Balancing 20th C. LoY[48] Snail

posture
 20th C. T.K.V.
Bidalasana[8] िबडालासन Desikachar,
Cat Kneeling Backbend Satyananda
Marjariasana[9] माजर आसन
Saraswati[9]

Four-Limbed
Caturanga Dandasana[49] चतुर द डासन Staff Reclining 20th C. TK[50]
Low Plank

Dandasana[51] द डासन Staff Sitting 08th C. PSV[52]

Dhanurasana[53] धनुरासन Bow Reclining Backbend 15th C. HYP 1.27

Durvasa's Standing, 19th C. ST (as

Durvasasana[54] दुव सासन
Pose Balancing 'Trivikramasana')[55]

Embryo in
Garbha Pindasana[56] गभ सन Sitting 17th C. BaH[57]
Womb

Standing,
Garudasana[58] ग डासन Eagle 19th C. ST[59][e]
Balancing

04th C. DU[62]
Gomukhasana[60] गोमुखासन Cow-faced Sitting Meditation[61] 10th C. V[63] Shoelace
15th C. HYP 1.20

14th C. ShS 3.108-

Cowherd
112
Gorakshasana गोर ासन Gorakhnath's Sitting Meditation
15th C. HYP 1.28-29
pose
17th C. GhS 2.24-25

19th C. ST[65] (as

Forward Lāṇgalāsana,
Halasana[64] हलासन Plough Inversion
bend plough)
20th C. TB[66]

Hanuman's
Hanumanasana[67] हनुमनासन Sitting 20th C. TK[68]
Pose

Forward
Janusirsasana[69] जानुशीष सन Head-to-Knee Sitting 20th C. TK[70][71]
Bend

Jathara Parivartanasana[72] ञटर प रवतनासन Belly twist Reclining Twist 20th C. LoY[72]

Kapotasana[73] कपोतासन Pigeon Kneeling Backbend 20th C. LoY[74]

 20th C. TB[76] (as
Forward
Karnapidasana[75] कणपीडासन Ear-pressing Inversion variant of Halasana);
bend
LoY[77]

Kaundinya's
Kaundinyasana[78] कौि ड यसन Balancing 20th C. LoY[79]
pose

Kraunchasana[80] ौ चासन Heron Sitting 17th C. HR[35]

07th C. AS[57]
13th C. VS[81]
Kukkutasana[56] कु कुटासन Cockerel Balancing
15th C. HYP 1.23
17th C. GhS 2.31[59]

Forward
Kurmasana[82][83] कूम सन Tortoise Sitting 07th C. AS[57]
bend

Lolasana[84] लोलासन Pendant Balancing 20th C.[f][g]

Makarasana[87] मकरासन Crocodile Reclining 17th C. GhS 2.40[h]

Forward
Malasana[89] मालासन Garland Squatting 20th C. LoY[89]
bend

Mandukasana म दुकासन Frog Sitting 17th C. GhS[90]

Marichyasana[91] मर यासन Marichi's Pose Sitting Twist 20th C. TK[92]

Matsyasana[93] म यासन Fish Reclining Backbend 17th C. GhS 2.21 Fish

Lord of the
Fishes 15th C. HYP 1.28-29
Matsyendrasana[94] म ये ासन Sitting Twist
Matsyendra's 17th C. GhS
pose

10th C. V[63]
Mayurasana[17] मयूरासन Peacock Balancing
15th C. HYP 1.33

Muktasana[6] मु तासन Liberated Sitting Meditation 10th C. V[63][i]

Lord of the
Dance
Natarajasana[95] नटराजासन Dancer Standing Backbend 20th C. TK[96]
Nataraja's
Pose

Navasana नावासन,
Boat, Forward
Paripurna Navasana[97] प रपू णनावासन Sitting 19th C. ST[39]
Full Boat bend
Naukasana[39] नौकासन

04th C. DU[100]
Padmasana[98] प ासन Lotus Sitting Meditation[99]
08th C. PSV[52]
Parighasana[101] प रघासन Gate Standing 20th C. TK[50]

Parshvakonasana[102] पा कोणासन Side angle Standing 20th C. TK[50][70]

Intense side
Parshvottanasana[103] पा नासन Standing 20th C. TK[50][70]
stretch

Pashasana[104] पाशासन Noose Squatting Twist 19th C. ST[46]

Full Forward
Seated Forward 15th C. HYP 1:28[20]
Paschimottanasana[105] पि मो ानासन Sitting Bend,
Forward Bend Bend 17th C. GhS 2:26[20] Caterpillar

Feathered
Pincha Mayurasana[106] िप चमयूरासन Balancing 20th C. LoY[107]
Peacock

Prasarita सा रत Wide Stance Forward

Standing 20th C. TK[50][70]
Padottanasana[108] पादो ानासन Forward Bend bend

Swan,
Rajakapotasana[109] राजकपोतासन King Pigeon Sitting Backbend 20th C. LoY[110] Sleeping
Swan

Shalabhasana[111] शलभासन Locust Reclining Backbend 20th C. TB[112]

20th C. (this name);

Shoulder 19th C. as Viparita
Sarvangasana[113] साल बसव ासन Inversion
Stand Karani in JP; 15th C.
HYP

Samakonasana[114] समकोणासन Side splits Sitting 20th C. TK[70]

15th C. HYP
Shavasana[115] शवासन Corpse Reclining Corpse
1.32[116]

Setu Bandha Shoulder 19th C. ST, called

से तुब धसव ासन supported Inversion Backbend
Sarvangasana[117] Kāmapīṭhāsana[118]
bridge

Siddhasana (men), Accomplished,

Siddha Yoni Asana िस ासन The Adept's Sitting Meditation[119] 10th C. GS 1.10-12
(women)[119] Pose

Simhasana[120] िसंहासन Lion Sitting Meditation[120] 04th C. DU[100]

10th C. V[63]
 11th C. HY[123]
(called
Duryodhanāsana or
Kapālīkarana)
14th C. ShS 4.45-47
Headstand, (as Viparita
Shirshasana[121]
शीष सन Yoga Inversion Karani)[124]
Kapalasana[122] Headstand 15th C. HYP 3.78-81
(ditto)[124]
17th C. GhS 3.33-35
(ditto)[124]
18th C. JP (as
Kapala āsana)

Sukhasana[125] सुखासन Easy Sitting Meditation[126] 04th C. DU[127] Easy

Supta
सु त पादा ु ठासन Big toe supine Reclining 20th C. TK[50][70]
Padangusthasana[128]

Supta Virasana[129] सु त वीरासन Reclined hero Reclining 20th C. TK[130] Saddle

Forward 20th C. Rajah of

Salute to the
bend,
Surya Namaskar[131][132] सुय नम कार Sun Standing Aundh,[133] then
backbend
Sun Salutation
sequence TK[15]

Auspicious
Svastikasana[134] वि तकसन Sitting Meditation[134] 08th C. PSV[52] Square
Lucky mark

Tadasana[135] ताडासन Mountain Standing 20th C. TK[50]

19th C. ST[46] (as

Tittibhasana[136] टि भासन Firefly Balancing
Mālāsana)

Trikonasana, ि कोणासन,
Triangle Standing 20th C. TK[138]
Utthita Trikonasana[137] उि थत ि कोणासन

Trivikrama's 13th - 18th C. in

pose Bharatnatyam dance
Standing splits statues of Eastern
Standing,
Trivikramasana[139] ि िव मासन Supta
Balancing Gopuram, Nataraja
Trivikramasana Temple,
(reclining
Chidambaram[140]
variant)

Balance /
Tulasana[141] तुल ासन Balancing 20th C. LoY[142]
Scales

Upavishta Konasana[143] उपिव टकोणासन Open Angle Sitting 20th C. TK[70] Dragonfly
 ऊ वधनुरासन, Upwards-
Urdhva Dhanurasana[144] facing bow, Inversion Backbend 19th C. ST[145] (as
Chakrasana च ासन Wheel Paryaṇkāsana)

Urdhva Mukha Upward-Facing

ऊ वमुख ानासन Reclining Backbend 20th C. TK[50]
Shvanasana[146] Dog

Ushtrasana[147] उ ासन Camel Kneeling Backbend 20th C. LoY[148]

15th C. HYP
(squatting)[150]
Awkward or 17th C. GhS[45]
Utkatasana[149] उ टासन Standing
Powerful
20th C. TK[151]
(chair-like)

20th C. TB (as
Standing Forward
Uttanasana[152] उ ानासन Standing Padahastasana)[153];
Forward Bend bend
TK[50][70]

Standing Big
Toe Hold
Utthita उि थत (I: leg to the
Standing 20th C. TK[50][70]
Hastapadangusthasana[154] ह तपादा ु ठासन side;
II: leg to the
front[154])

17th C. GhS[45] (may

Vajrasana[155] व ासन Thunderbolt Kneeling Meditation[156]
mean Virasana[116])

Vasishta's
Vasishtasana[157] विस ठासन pose, Balancing 20th C. TK[158]
Side plank

20th C. TK?,
Viparita Dandasana[159] िवपर त द डासन Inverted Staff Inversion Backbend
LoY[159]

14th C. ShS 4.45-

47[124]
Inverted 15th C. HYP 3.78-
Viparita Karani[160] practice Legs-Up-
िवपर तकरिण Inversion 81[124]
Uttanapadasana (variant) Legs up the the-Wall
17th C. GhS 3.33-
wall
35[124] and other
texts[138][j]

Viparita Reversed
िवपर तवीरभ ासन Standing 21st C. PL[161]
Virabhadrasana[161] Warrior[k]

Virabhadrasana I[162] वीरभ ासन Warrior I Standing 20th C. TK[163][164]

Virabhadrasana II[165] वीरभ ासन II Warrior II Standing 20th C. TK[163][164]

Virabhadrasana III[166] वीरभ ासन III Warrior III Standing 20th C. TK[163][164]

04th C. DU[100]
Virasana,[167] वीरासन, Hero, 08th C. PSV[52]
Hero's Kneeling Meditation[168][169] (these may refer to a
Dhyana Virasana[168] यान वीरासन
Meditation different meditation
pose)

Standing,
Vrikshasana[170] वृ ासन Tree 17th C. GhS[45]
Balancing

20th C. LoY[172]
(13th - 18th C. in
Bharatnatyam dance
statues of Eastern
Vrischikasana[171] वृि कासन Scorpion Inversion Backbend
Gopuram, Nataraja
Temple,
Chidambaram but
not yoga[140])
17th C. HR 3.70
17th C. GhS 3.84 as
Yoganidrasana[173] योगिन ासन
Yogic sleep Forward
a Mudra
Reclining
Pasini Mudra Noose Mudra bend
18th C. painting,
Mysore[174]

See also
Mudra
List of mudras
Pranayama
Surya Namaskar, a popular sequence of asanas

Notes
a. 84's symbolism may derive from its astrological and numerological
properties: it is the product of 7, the number of planets in astrology,
and 12, the number of signs of the zodiac, while in numerology, 7 is
the sum of 3 and 4, and 12 is the product, i.e. 84 is (3+4)×(3×4).[4]
b. PL, Post-Light on Yoga poses, are marked as '21st C.' to sort late
20th as well as 21st century asanas after TK and LoY.
c. Sjoman notes that the names of asanas have been used
"promiscuous[ly]", making their history difficult to trace: the presence
of matching names is not proof of continuity, since the same name
may mean a different pose, and a pose may have been known by
other names at different times.[5] The dates here are therefore based
on documents which provide actual descriptions of the asanas.
d. The Yin Yoga variants are similar but not identical to their 'Yang'
equivalents.[13]
e. GhS uses the name Garuḍāsana for a different pose.
f. Not yet yoga in 1896 as Jhūla pose in Vyayama Dipika gymnastics
book[85]
g. LoY has the legs as in Gomukhasana, not in Padmasana.[86]
h. LoY quotes and interprets GhS 2.40 as meaning a variant of
Salabhasana, the legs stretched out and raised, the arms as GhS
states on the head, also raised;[88] Saraswati has the head
supported with elbows on the ground;[87]a a widespread modern
form has feet and head on the ground.
i. Several sitting meditation poses have been called Muktasana.
j. Viparita Karani is an inverted practice rather than an asana; the ShS,
HYP and GhS descriptions suggest the actual posture used was a
headstand.
k. This is a well-documented example of a post-Light on Yoga (1966)
pose, created as a variation of the 20th century Warrior poses.
Hundreds of less common variations of other poses have been
created in the same time frame.

References
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2. Murugan 2012.
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External links
Beyogi Library of Yoga Poses (https://beyogi.com/learn-yoga/poses/)
Jack Cuneo Light on Yoga Project (http://www.jackcuneo.com/loyp-gallery/)

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