Yoga Poses (Asanas)

Yoga poses can be  split in many categories: forward bends, backbends, standing poses, inversions, seating poses, floor based mat poses or twists. In our yoga pose guide, we've selected the post popular yoga poses to help you study in between live streamed classes.

The first sign of anything that resembled what we now think of as yoga pose was an emblem called the Pashupati seal: a man sitting in padmasana (lotus position: legs crossed with ankles by hip creases), wearing a striped tunic, a mask, and a huge headdress in the shape of two large horns.

The Pashupati seal was created in the Indus Valley in around 6500 BCE, a period known as the Pre-Vedic Age. This encompassed the time period before the written word or traditionally recognized religions such as Hinduism came about, at a time in human history when we were connected (or united) with nature in a way that sometimes feels foreign to us city-dwellers.

In fact, the Sanskrit word yoga translates to unify—referring to the state of yoga or “unification” of the whole self. Postural practices, or “asanas”, can bring about an experience of yoga, yet they are only some of the ways to experience unity of mind, body and spirit.

Also known as yoga poses, asanas—are utilised to bring health, flexibility and focus through physical discipline. With hundreds of variations, there is an almost limitless variety of postures to string together. Different yoga styles execute these poses in diverse ways. Some advocate moving quickly from one to the next (Ashtanga-Vinyasa); others stress the precision of slow movement and sustained stretches (Yin). Some styles include jumping, others include intensive breathing practices. Let’s unpack them in this article.

Yoga poses often carry both Sanskrit and English names. The word "asana" means "yoga pose" and is added at the end of each yoga pose name in sanskrit.

Generally, the translations are correct and well adapted, but there are instances where multiple English names exist for the same pose, such as "Reverse Table" and "Upward Plank." This can be attributed to variations in teaching styles and traditions.

Many yoga poses are also named after animals, a reflection of the ancient practice of mimicking the natural world. For example, "Downward-Facing Dog" and "Cobra" are common animal-inspired poses. The reasoning behind these names is rooted in the belief that imitating animals helps practitioners embody specific qualities and benefits associated with those creatures.

In India, the names and stories behind the asanas might be as familiar as Robin Hood’s stories in the West. The asanas often encapsulate the attributes of legendary heroes, gods, and sages from Indian mythology. For instance, the warrior poses (Virabhadrasana) are named after Virabhadra, a fierce warrior created from Shiva's hair. This pose embodies strength and determination, encouraging practitioners to cultivate the warrior spirit.

The mythological origins of these names add a cultural and spiritual dimension to yoga practice. Understanding the stories and symbolism behind the asanas can deepen one’s appreciation and connection to the practice.

Not all yoga types use the same poses. For example, Iyengar doesn't include cat/cow poses or the Wild Thing pose, but has many inversions and uses a lot of props such as belts, blocks, and blankets to perform poses correctly. Shoulder stand, for example, can only be practised with a support under the shoulders. In Iyengar yoga, the type of poses follow the "Pune schedule": in week 1, you have standing poses; in week 2, twists and/or forward bends; in week 3, backbends; and in week 4, pranayama.

Meanwhile, Ashtanga follows the same sequence every day, and Vinyasa focuses on flow between poses and sun salutations. Yin yoga doesn’t feature any standing poses.

Triangle Pose (Trikonasana)

“One pose I enjoy practising is triangle pose, because I feel both grounded and expansive,” says Liz Stillwaggon Swan, author of Yoga ‐ Philosophy for Everyone. “And, because the body has memory, when I’m in a stressful situation… the act of recalling myself in triangle elicits in me the same positive feelings I experience when I’m actually in the pose.”

Part of many yoga sequences, the Triangle pose helps build strength in the legs and stretches the spine, hips, shoulders, groin, hamstrings, calves and chest.

How: Step your left foot back taking a wide stance. With your feet three and a half to four feet apart, turn your left foot slightly to the right as your right foot points to the top edge. Your front heel should be in line with the arch of your back foot. Firm your thighs and make sure the centre of the right knee is in line with the centre of the right ankle. Exhale and reach your right arm to the right, lengthening your torso directly over the right leg as you move your hips to the left. Rest your right hand on your shin, ankle, or floor outside your right foot keeping the sides of the torso long. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or gaze beyond the left thumb. Try the other side.

The Downward-Facing Dog (Adho Mukha Svanasana)

The Downard-Facing Dog pose stretches the back of the legs, buttocks, back muscles, shoulders, and neck. It strengthens and stretches the wrists and arms, making it a perfect all-around posture that elongates, relaxes, but also strengthens almost every part of your body.

How: Start on all fours, hands under shoulders, knees under hips. Move your hands forward slightly. Inhale, lift your hips, straighten your legs, and keep your back, neck, and arms aligned. Exhale, drop your heels to the floor, feeling the stretch in the Achilles tendons and calves.

Warrior II (Virabhadrasana II)

Warrior II is a foundational pose that builds strength, stability, and openness. It stretches the hips, groin, spine, chest, and shoulders, while strengthening the feet, legs, buttocks, core, and shoulders. Modify by widening your stance and deepening the front knee for added challenge. This pose fosters peaceful courage and clarity.

How: Step your feet wide apart, align the front heel with the back arch. Rotate the front leg forward, stack the knee over the ankle. Inhale, stretch your arms out parallel to the ground, palms up. Focus on your front hand, breathe evenly. Repeat on the other side.

The most comprehensive and authoritative guide for yoga poses is "Light on Yoga" by B.K.S. Iyengar. This detailed catalogue of asanas includes sections on philosophy, practice, and beginner sequences.

Although extensive and ideal for reference, beginners might find "Ashtanga Yoga: The Practice Manual" by David Swenson more practical. Another excellent recommendation is "Asana Pranayama Mudra Bandha" by Swami Satyananda, which covers more than just asanas and is suitable for both beginners and advanced students.

Additionally, "Science of Yoga" by Ann Swanson provides a detailed, scientific approach to yoga, making it a valuable resource for understanding the physiological benefits of various poses.