1. STANDING ASANAS:
⦾ Tadasana ⦾ (Mountain Pose) The foundation of all standing poses
⦾ Urdhva Hastasana ⦾ (Upward Salute/Raised Arms Pose)
⦾ Uttanasana ⦾ (Standing Forward Bend)
⦾ Ardha Uttanasana ⦾ (Half Forward Bend)
⦾ Utkatasana ⦾ (Chair Pose)
⦾ Virabhadrasana I ⦾ (Warrior I)
⦾ Virabhadrasana II ⦾ (Warrior II)
⦾ Virabhadrasana III ⦾ (Warrior III)
⦾ Parsvottanasana ⦾ (Intense Side Stretch Pose/Pyramid Pose)
⦾ Prasarita Padottanasana ⦾ (Wide-Legged Forward Bend)
⦾ Trikonasana ⦾ (Triangle Pose)
⦾ Utthita Trikonasana ⦾ (Extended Triangle Pose)
⦾ Parivrtta Trikonasana ⦾ (Revolved Triangle Pose)
⦾ Utthita Parsvakonasana ⦾ (Extended Side Angle Pose)
⦾ Parivrtta Parsvakonasana ⦾ (Revolved Side Angle Pose)
⦾ Ardha Chandrasana ⦾ (Half Moon Pose)
⦾ Parivrtta Ardha Chandrasana ⦾ (Revolved Half Moon Pose)
⦾ Vrksasana ⦾ (Tree Pose)
⦾ Garudasana ⦾ (Eagle Pose)
Utthita Hasta Padangusthasana • (Extended Hand-to-Big-Toe Pose)
Natarajasana • (Dancer's Pose)
Malasana • (Garland Pose/Squat)
Anjaneyasana • (Low Lunge)
Ashta Chandrasana • (Crescent Moon Pose/High Lunge)
Utkatatasana • (Awkward Chair Pose)
Ashwa Sanchalanasana • (Equestrian Pose)
Pasasana • (Noose Pose)
Padangusthasana • (Big Toe Pose)
Padahastasana • (Hand Under Foot Pose)
Ardha Baddha Padmottanasana • (Half Bound Lotus Standing Forward Bend)
Parvatasana • (Mountain Pose variation with hands in prayer)
Parighasana • (Gate Pose)
Hasta Padangusthasana • (Hand to Foot Pose)
Svarga Dvijasana • (Bird of Paradise)
Parsvaikapada Sarvangasana • (Side one-leg shoulderstand)
Utthita Hasta Padangusthasana • (Extended Hand-to-Big-Toe Pose)
Pranamasana • (Prayer Pose)
Hastinasana • (Elephant Pose)
Talasana • (Palm Tree Pose)
Urdhva Prasarita Padasana • (Upward Extended Foot Pose)
Dvikonasana • (Double Angle Pose)
Shashankasana • (Hare Pose)
Gandabherundasana • (Formidable Face Pose)
Ardha Matsyendrasana • (Half Lord of the Fishes Pose)
Ardha Natarajasana • (Half Dancer Pose)
Hasta Uttanasana • (Raised Arms Pose)
Vatayanasana • (Horse Face Pose)
Eka Pada Pranamasana • (One-Legged Prayer Pose)
Bhunamanasana • (Earth/Humble Warrior)
2. SITTING ASANAS:
Sukhasana (Easy Pose)
Siddhasana (Accomplished Pose)
Vajrasana (Thunderbolt Pose)
Padmasana (Lotus Pose)
Ardha Padmasana (Half Lotus Pose)
Baddha Konasana (Bound Angle Pose/Butterfly Pose)
Virasana (Hero Pose)
Supta Virasana (Reclined Hero Pose)
Dandasana (Staff Pose)
Gomukhasana (Cow Face Pose)
Matsyasana (Fish Pose)
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Janu Sirsasana (Head-to-Knee Pose)
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
Paschimottanasana (Seated Forward Bend)
Purvottanasana (Upward Plank Pose)
Navasana (Boat Pose)
Ardha Navasana (Half Boat Pose)
Ubhaya Padangusthasana (Both Big Toes Pose)
Urdhva Mukha Paschimottanasana (Upward Facing Forward Bend)
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Kurmasana (Turtle Pose)
Bharadvajasana (Bharadvaja's Twist)
Marichyasana (Marichi's Pose) - several variations
Astavakrasana (Eight-Angle Pose)
Krounchasana (Heron Pose)
Akarna Dhanurasana (Shooting Bow Pose)
Eka Pada Sirsasana (One-Leg-Behind-Head Pose)
Yoganidrasana (Yogic Sleep Pose)
Tolasana (Scale Pose)
Simhasana (Lion Pose)
Mulabandhasana (Root Lock Pose)
Baddha Padmasana (Bound Lotus Pose)
Kukkutasana (Rooster Pose)
Garbha Pindasana (Embryo in the Womb Pose)
Urdhva Kukkutasana (Upward Rooster Pose)
Yoga Mudrasana (Yoga Seal Pose)
Parvatasana in Padmasana (Mountain in Lotus Pose)
Matsyendrasana (Lord of the Fishes Pose) - full version
Pashasana (Noose Pose)
Kandasana (Root Lock Pose)
Malasana (Garland Pose) - also considered a standing pose
Swastikasana (Auspicious Pose)
Samakonasana (Same Angle Pose)
Tittibhasana (Firefly Pose)
Hanumanasana (Monkey/Split Pose)
Upavista Konasana (Wide-Angle Seated Forward Bend)
Kashyapasana (Sage Kashyapa's Pose)
Maha Mudra (Great Seal Pose)
Gorakshasana (Cowherd Pose)
Paripurna Navasana (Full Boat Pose)
Badha Sarvangasana (Bound Shoulderstand)
Baddha Hasta Sirsasana (Bound Hands Headstand)
Kandhapidasana (Shoulder Pressure Pose)
Mudrasana (Seal Pose)
Maha Vedha (Great Piercing)
Paduka Sarvangasana (Shoulderstand with Leg Cradle)
Ananda Balasana (Happy Baby Pose)
Shunyasana (Void Pose/Empty Pose)
Svastikasana (Prosperous Pose)
RECLINING/LYING ASANAS:
Savasana (Corpse Pose)
Supta Tadasana (Supine Mountain Pose)
Supta Baddha Konasana (Reclined Bound Angle Pose)
Supta Padangusthasana (Reclined Hand-to-Big-Toe Pose)
Supta Virasana (Reclined Hero Pose)
Supta Matsyendrasana (Reclined Spinal Twist)
Anantasana (Side-Reclining Leg Lift)
Jathara Parivartanasana (Revolved Abdomen Pose)
Supta Padmasana (Reclined Lotus Pose)
Matsyasana (Fish Pose)
Uttana Padasana (Extended Leg Pose)
Chakrasana (Wheel Pose) - preparatory backbend
Setu Bandha Sarvangasana (Bridge Pose)
Supta Virasana (Reclined Hero Pose)
Supta Vajrasana (Reclined Thunderbolt Pose)
Supta Udarakarshanasana (Reclined Abdominal Stretch)
Supta Kapotasana (Reclined Pigeon Pose)
Supta Kurmasana (Reclined Tortoise Pose)
Supta Trivikramasana (Reclined God Vishnu's Pose)
Shavasana with variations (e.g., with bolster support)
Supta Urdhva Pada Vajrasana (Reclined Upward Foot Thunderbolt Pose)
Jatara Parivartanasana (Stomach Turning Pose)
Apanasana (Wind Relieving Pose)
Supta Surya Anguliyasana (Reclined Sun Finger Pose)
Supta Konasana (Reclined Angle Pose)
Supta Trivikramasana (Reclined God Vishnu's Pose)
Supta Garudasana (Reclined Eagle Pose)
Supta Pawanmuktasana (Reclined Wind-Releasing Pose)
Uttana Mandukasana (Extended Frog Pose)
Ananda Balasana (Happy Baby Pose)
Makarasana (Crocodile Pose)
Matsya Kridasana (Flapping Fish Pose)
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
Uttanapadasana (Raised Leg Pose)
Siddhasana (Accomplished Pose) - sometimes practiced in reclined position
Paryankasana (Couch Pose)
Yoga Nidrasana (Yogic Sleep) - can be practiced in reclined position
Uttitha Supta Padangusthasana (Extended Supine Hand-to-Big-Toe Pose)
Vishnu Asana (Sleeping Vishnu Pose)
INVERTED ASANAS:
Sirsasana (Headstand) - King of Asanas
Salamba Sirsasana (Supported Headstand)
Niralamba Sirsasana (Unsupported Headstand)
Salamba Sarvangasana (Supported Shoulderstand)
Niralamba Sarvangasana (Unsupported Shoulderstand)
Halasana (Plow Pose)
Karnapidasana (Ear Pressure Pose)
Urdhva Padmasana (Upward Lotus)
Pindasana (Embryo Pose in Shoulderstand)
Uttana Padasana (Extended Leg Pose in Shoulderstand)
Parsva Halasana (Side Plow Pose)
Adho Mukha Vrksasana (Handstand)
Pincha Mayurasana (Feathered Peacock Pose/Forearm Stand)
Vrschikasana (Scorpion Pose)
Eka Pada Sirsasana (One-Legged Headstand)
Parsva Sirsasana (Side Headstand)
Parivrttaikapada Sirsasana (Revolved One-Legged Headstand)
Urdhva Dandasana (Upward Staff Pose)
Urdhva Kukkutasana (Upward Cockerel Pose)
Baddha Hasta Sirsasana (Bound Hands Headstand)
Mukta Hasta Sirsasana (Free Hands Headstand)
Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulderstand)
Parsva Pindasana in Sarvangasana (Side Embryo in Shoulderstand)
Parsvaikapada Sarvangasana (Side One-Leg Shoulderstand)
Eka Pada Sarvangasana (One-Legged Shoulderstand)
Viparita Karani (Legs-Up-the-Wall Pose)
Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)
Prasarita Padottanasana (Wide-Legged Forward Bend) - semi-inversion
Uttanasana (Forward Fold) - semi-inversion
Adho Mukha Svanasana (Downward-Facing Dog) - semi-inversion
Urdhva Dhanurasana (Upward Bow/Wheel Pose) - sometimes considered an inversion
Ardha Pincha Mayurasana (Dolphin Pose) - preparatory pose
Padma Sarvangasana (Lotus Shoulderstand)
Supta Konasana (Reclined Angle Pose) - variation of Halasana
Urdhva Paschimottanasana (Upward Facing Western Stretch)
Ganda Bherundasana (Chin Stand)
Buddhasana (Bound Headstand)
Parsvaikapada Sirsasana (Side Single-Foot Headstand)
Eka Pada Sarvangasana (One-Foot Shoulderstand)
Urdhva Padma Mayurasana (Upward Lotus in Forearm Stand)
Kapotasana in Sirsasana (Pigeon in Headstand)
Parsva Urdhva Padmasana (Side Upward Lotus in Shoulderstand)
Santolanasana (Balancing Pose) - when practiced as an inversion
BALANCING ASANAS:
Vrksasana (Tree Pose)
Garudasana (Eagle Pose)
Natarajasana (Dancer's Pose)
Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
Virabhadrasana III (Warrior III)
Ardha Chandrasana (Half Moon Pose)
Bakasana (Crow Pose)
Parsva Bakasana (Side Crow Pose)
Kakasana (Crow Pose variation)
Eka Pada Bakasana (One-Legged Crow Pose)
Eka Pada Kakasana (One-Legged Crow Pose variation)
Eka Pada Koundinyasana (Sage Koundinya's Pose)
Galavasana (Flying Crow Pose)
Mayurasana (Peacock Pose)
Adho Mukha Vrksasana (Handstand)
Pincha Mayurasana (Feathered Peacock Pose/Forearm Stand)
Sirsasana (Headstand)
Tittibhasana (Firefly Pose)
Astavakrasana (Eight-Angle Pose)
Bhujapidasana (Shoulder Pressing Pose)
Vasisthasana (Side Plank Pose)
Eka Pada Vasisthasana (One-Legged Side Plank)
Visvamitrasana (Pose Dedicated to Visvamitra)
Tolasana (Scale Pose)
Lolasana (Pendant Pose)
Kala Bhairavasana (Fierce Lord Pose)
Dwi Pada Koundinyasana (Two-Legged Sage Koundinya's Pose)
Eka Pada Galavasana (One-Legged Flying Crow)
Adho Mukha Ganda Bherundasana (Chin Balance)
Hanumanasana (Monkey/Split Pose) - requires significant balance
Skandasana (Side Lunge with Balance)
Parsva Navasana (Side Boat Pose)
Chakorasana (Partridge Pose)
Urdhva Kukkutasana (Upward Rooster Pose)
Durvasasana (Sage Durvasa's Pose)
Ekapada Sirsasana (Foot Behind Head Pose)
Yoganidrasana (Yogic Sleep Pose) - advanced balance
Padma Mayurasana (Lotus Peacock Pose)
Urdhva Dhanurasana (Upward Bow/Wheel Pose) - requires balance
Vamadevasana (Pose of Sage Vamadeva)
Gherandasana (Pose of Sage Gheranda)
Dwipada Sirsasana (Both Feet Behind Head Pose)
Urdhva Padmasana (Upward Lotus)
Sayanasana (Posture of Repose)
Nindrasana (Sleep Pose)
Gorakshasana (Cowherd Pose) - advanced balance pose
Padangustha Dhanurasana (Toe Bow Pose)
Vatayanasana (Horse Face Pose) - requires balance
Kapinjala Asana (Partridge Pose)
Padma Kakasana (Lotus Crow Pose)
Taraksvasana (Star Pose)
FORWARD BENDING ASANAS:
Uttanasana (Standing Forward Bend)
Ardha Uttanasana (Half Forward Bend)
Prasarita Padottanasana (Wide-Legged Forward Bend) - several variations
Parsvottanasana (Intense Side Stretch Pose/Pyramid Pose)
Padangusthasana (Big Toe Pose)
Padahastasana (Hand Under Foot Pose)
Paschimottanasana (Seated Forward Bend)
Janu Sirsasana (Head-to-Knee Forward Bend)
Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bend)
Triang Mukhaikapada Paschimottanasana (Three Limbs Face One Foot Forward Bend)
Krounchasana (Heron Pose)
Marichyasana (Marichi's Pose) - several variations
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Baddha Konasana (Bound Angle Pose) - forward bend variation
Kurmasana (Turtle Pose)
Supta Kurmasana (Reclined Turtle Pose)
Ubhaya Padangusthasana (Both Big Toes Pose)
Urdhva Mukha Paschimottanasana (Upward Facing Forward Bend)
Akarna Dhanurasana (Shooting Bow Pose)
Yoganidrasana (Yogic Sleep Pose)
Eka Pada Sirsasana (One-Leg-Behind-Head Pose)
Dwi Pada Sirsasana (Both-Legs-Behind-Head Pose)
Halasana (Plow Pose)
Karnapidasana (Ear Pressure Pose)
Urdhva Paschimottanasana (Upward Western Stretch)
Malasana (Garland Pose) - with forward bend emphasis
Urdhva Upavistha Konasana (Upward Wide-Angle Seated Forward Bend)
Mukha Uttanasana (Forward Bend with Head Support)
Setu Asana (Bridge Pose) - certain variations
Goraksasana (Cowherd Pose) - with forward bend emphasis
Hanumanasana (Monkey/Split Pose) - forward facing variation
Sasangasana (Rabbit Pose)
Uttana Shishosana (Extended Puppy Pose)
Adho Mukha Svanasana (Downward-Facing Dog) - as a forward bend
Mandukasana (Frog Pose) - forward bend variation
Balasana (Child's Pose)
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Forward Bend)
Parsva Upavistha Konasana (Side Wide-Angle Seated Forward Bend)
Samkonasana (Right Angle Pose)
Pashasana (Noose Pose) - with forward bend emphasis
Urdhva Hasta Uttanasana (Raised Arms Forward Bend)
Ardha Baddha Padmottanasana (Half Bound Lotus Forward Bend)
Baka Dhyanasana (Heron Meditation Pose)
Kapotasana Forward Bend (Pigeon Forward Bend)
Anjaneyasana Forward Bend (Low Lunge Forward Bend)
Sucirandhrasana (Eye of the Needle Pose)
Gomukhasana Forward Bend (Cow Face Forward Bend)
Siddhasana Forward Bend (Adept's Pose Forward Bend)
Maha Mudra (Great Seal)
Janushirasana (Head to Knee Pose)
Utthistha Janushirasana (Standing Head to Knee Pose)
BACK BENDING ASANAS:
Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
Bhujangasana (Cobra Pose)
Salabhasana (Locust Pose)
Dhanurasana (Bow Pose)
Ustrasana (Camel Pose)
Urdhva Dhanurasana (Upward Bow/Wheel Pose)
Setu Bandha Sarvangasana (Bridge Pose)
Matsyasana (Fish Pose)
Rajakapotasana (King Pigeon Pose)
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) - several variations
Natarajasana (Dancer's Pose) - as a backbend
Laghu Vajrasana (Little Thunderbolt Pose)
Kapotasana (Pigeon Pose) - the deep backbend variation
Chakra Bandhasana (Bound Wheel Pose)
Viparita Dandasana (Inverted Staff Pose)
Vrschikasana (Scorpion Pose)
Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose)
Sirsa Padasana (Head-to-Foot Pose)
Ganda Bherundasana (Chin Stand) - in its backbend variation
Viparita Shalabhasana (Inverted Locust Pose)
Ardha Bhekasana (Half Frog Pose)
Bhekasana (Frog Pose) - backbend variation
Hanumanasana (Monkey/Split Pose) - with backbend
Anjaneyasana (Low Lunge) - with backbend emphasis
Utthan Pristhasana (Lizard Pose) - with backbend
Ashtavakrasana (Eight-Angle Pose) - in its backbend variation
Eka Pada Ustrasana (One-Legged Camel Pose)
Padangustha Dhanurasana (Toe Bow Pose)
Parsva Dhanurasana (Side Bow Pose)
Gherandasana (Pose of Sage Gheranda) - backbend variation
Poorna Dhanurasana (Full Bow Pose)
Poorna Matsyendrasana (Full Lord of the Fishes Pose) - with backbend
Ardha Matsyendrasana (Half Lord of the Fishes Pose) - with backbend
Shava Udarakarshanasana (Corpse Abdominal Stretch Pose)
Mayurasana (Peacock Pose) - in its backbend variation
Ardha Chandrasana (Half Moon Pose) - with backbend
Parsva Urdhva Dhanurasana (Side Wheel Pose)
Eka Pada Urdhva Dhanurasana (One-Legged Wheel Pose)
Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)
Svarga Dvijasana (Bird of Paradise) - backbend variation
Supta Vajrasana (Reclined Thunderbolt Pose)
Utthita Vasisthasana (Extended Side Plank) - with backbend
Ekapada Ustrasana (One-Legged Camel Pose)
Parivritta Urdhva Dhanurasana (Revolved Wheel Pose)
Urdhva Mukha Vrksasana (Upward Facing Tree)
Eka Pada Urdhva Dhanurasana II (One-Legged Wheel II)
TWISTING ASANAS:
Bharadvajasana (Bharadvaja's Twist) - seated and chair variations
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Marichyasana III (Marichi's Pose III) - seated twist
Marichyasana IV (Marichi's Pose IV) - seated twist with leg bind
Jathara Parivartanasana (Revolved Abdomen Pose) - supine twist
Parivrtta Surya Yantrasana (Compass Pose)
Pasasana (Noose Pose)
Parivrtta Trikonasana (Revolved Triangle Pose)
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
Supta Matsyendrasana (Reclined Spinal Twist)
Parivrtta Sukhasana (Revolved Easy Pose)
Parsva Sukhasana (Simple Seated Twist)
Parivrtta Utkatasana (Revolved Chair Pose)
Parivrtta Bakasana (Revolved Crow Pose)
Parivritta Garudasana (Revolved Eagle Pose)
Parivritta Parsva Bakasana (Revolved Side Crow Pose)
Parsva Halasana (Side Plow Pose)
Parivrtta Surya Yantrasana (Revolved Compass Pose)
Dvi Pada Koundinyasana (Two-Legged Sage Koundinya's Pose)
Astavakrasana (Eight-Angle Pose) - involves a twist
Parivritta Balasana (Revolved Child's Pose)
Parivritta Adho Mukha Svanasana (Revolved Downward-Facing Dog)
Utthita Marichyasana (Extended Marichi's Pose)
Parivritta Hasta Padangusthasana (Revolved Hand-to-Big-Toe Pose)
Parivritta Malasana (Revolved Garland Pose)
Parivritta Padmasana (Revolved Lotus Pose)
Parivritta Dandasana (Revolved Staff Pose)
Parivritta Upavista Konasana (Revolved Wide-Angle Seated Forward Bend)
Parivritta Eka Pada Rajakapotasana (Revolved One-Legged King Pigeon Pose)
Parivritta Ustrasana (Revolved Camel Pose)
Parivritta Urdhva Dhanurasana (Revolved Wheel Pose)
Parivritta Virabhadrasana (Revolved Warrior Pose)
Parivritta Bakasana (Revolved Crow Pose)
Matsyendra Parsva (Advanced Side Fish Twist)
Parivritta Eka Pada Sirsasana (Revolved One-Leg-Behind-Head Pose)
Dwi Hasta Parivritta Anjaneyasana (Two Hands Revolved Low Lunge)
Parivritta Padottanasana (Revolved Forward Bend)
Parivrtta Prasarita Padottanasana (Revolved Wide-Legged Forward Bend)
Ardha Matsyendrasana with Gomukhasana Arms (Half Lord of the Fishes with Cow Face Arms)
Marichyasana G (Pose of Sage Marichi G) - advanced twist variation
Parivritta Hanumanasana (Revolved Split Pose)
Parivritta Supta Padangusthasana (Revolved Reclined Hand-to-Big-Toe Pose)
HIP OPENING ASANAS:
Baddha Konasana (Bound Angle Pose/Butterfly Pose)
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Malasana (Garland Pose)
Gomukhasana (Cow Face Pose) - lower body
Agnistambhasana (Fire Log Pose)
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
Kapotasana (Pigeon Pose) - including preparatory variations
Ananda Balasana (Happy Baby Pose)
Supta Baddha Konasana (Reclined Bound Angle Pose)
Mandukasana (Frog Pose)
Hanumanasana (Monkey/Split Pose)
Samakonasana (Split Pose with legs to side)
Virasana (Hero Pose)
Supta Virasana (Reclined Hero Pose)
Padmasana (Lotus Pose)
Ardha Padmasana (Half Lotus Pose)
Svastikasana (Auspicious Pose)
Garudasana (Eagle Pose) - lower body focus
Vrksasana (Tree Pose) - with hip opening emphasis
Sucirandhrasana (Eye of the Needle Pose)
Parsva Upavistha Konasana (Side Wide-Angle Seated Forward Bend)
Janu Sirsasana (Head-to-Knee Forward Bend) - with hip opening emphasis
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Forward Bend)
Skandasana (Side Lunge)
Prasarita Padottanasana (Wide-Legged Forward Bend) - with internal rotation
Utthita Trikonasana (Extended Triangle Pose) - with hip emphasis
Parighasana (Gate Pose)
Supta Matsyendrasana (Reclined Spinal Twist) - with hip opening focus
Supta Padangusthasana (Reclined Hand-to-Big-Toe Pose) - with external rotation
Sukhasana (Easy Pose) - with proper alignment for hip opening
Utthan Pristhasana (Lizard Pose)
Uttana Mandukasana (Extended Frog Pose)
Eka Pada Setu Bandha Sarvangasana (One-Legged Bridge Pose)
Utthita Parsvakonasana (Extended Side Angle Pose) - hip opening emphasis
Balasana with knees wide (Wide-Kneed Child's Pose)
Urdhva Prasarita Padasana (Upward Extended Feet Pose) - with external rotation
Dwi Pada Pitham (Two-Legged Table Pose)
Vatayanasana (Horse Face Pose)
Ashtavakrasana (Eight-Angle Pose) - requires hip opening
Tittibhasana (Firefly Pose) - requires hip opening
Akarna Dhanurasana (Archer's Pose)
Upavishta Konasana (Seated Wide Angle Pose)
Mulabandhasana (Root Lock Pose)
Kandasana (Ankle Pose)
Yogadandasana (Yoga Staff Pose)
Durvasasana (Sage Durvasa's Pose)
Eka Pada Galavasana (One-Legged Flying Crow Pose)
CORE STRENGTH BUILDING ASANAS:
Navasana (Boat Pose)
Ardha Navasana (Half Boat Pose)
Paripurna Navasana (Full Boat Pose)
Chaturanga Dandasana (Four-Limbed Staff Pose)
Plank Pose (Phalakasana)
Forearm Plank (Makara Adho Mukha Svanasana)
Side Plank (Vasisthasana)
Utthita Chaturanga Dandasana (Extended Four-Limbed Staff Pose)
Tolasana (Scale Pose)
Lolasana (Pendant Pose)
Kumbhakasana (Plank Pose)
Parsva Kumbhakasana (Side Plank Pose)
Purvottanasana (Upward Plank Pose)
Bakasana (Crow Pose)
Kakasana (Crow Pose variation)
Mayurasana (Peacock Pose)
Astavakrasana (Eight-Angle Pose)
Bhujapidasana (Shoulder Pressing Pose)
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
Jathara Parivartanasana (Revolved Abdomen Pose)
Supta Padangusthasana (Reclined Hand-to-Big-Toe Pose) - with core focus
Adho Mukha Svanasana (Downward-Facing Dog) - with core engagement
Urdhva Mukha Svanasana (Upward-Facing Dog) - with core engagement
Utkatasana (Chair Pose) - with core emphasis
Garudasana (Eagle Pose) - with core focus
Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
Virabhadrasana III (Warrior III) - with core focus
Salabhasana (Locust Pose)
Dhanurasana (Bow Pose)
Eka Pada Koundinyasana (One-Legged Koundinyasana)
Dwi Pada Koundinyasana (Two-Legged Koundinyasana)
Pincha Mayurasana (Forearm Stand) - core intensive
Sirsasana (Headstand) - uses core strength
Adho Mukha Vrksasana (Handstand) - requires core strength
Parsva Bakasana (Side Crow Pose)
Galavasana (Flying Crow)
Tittibhasana (Firefly Pose)
Gherandasana (Pose of Sage Gheranda) - when focusing on core
Poorna Navasana (Full Boat Pose)
Parsva Navasana (Side Boat Pose)
Chakora Asana (Moonbird Pose)
Dwi Hasta Bhujasana (Two-Handed Arm Pose)
Eka Pada Adho Mukha Svanasana (One-Legged Downward Dog)
Dandayamana Bharmanasana (Balancing Table Pose)
Santolanasana (Balancing Pose)
Anantasana (Side Reclining Leg Lift)
Eka Pada Adho Mukha Vrksasana (One-Legged Handstand)
Kapinjalasana (Partridge Pose)
Vasishthasana (Side Plank Pose)
Visvamitrasana (Pose Dedicated to Visvamitra)
Kala Bhairavasana (Fierce Lord Pose)
Parivrtta Surya Yantrasana (Revolved Compass Pose)
Parivrtta Bakasana (Twisted Crow Pose)
⦾ Tadasana ⦾ (Mountain Pose) The foundation of all standing poses
⦾ Urdhva Hastasana ⦾ (Upward Salute/Raised Arms Pose)
⦾ Uttanasana ⦾ (Standing Forward Bend)
⦾ Ardha Uttanasana ⦾ (Half Forward Bend)
⦾ Utkatasana ⦾ (Chair Pose)
⦾ Virabhadrasana I ⦾ (Warrior I)
⦾ Virabhadrasana II ⦾ (Warrior II)
⦾ Virabhadrasana III ⦾ (Warrior III)
⦾ Parsvottanasana ⦾ (Intense Side Stretch Pose/Pyramid Pose)
⦾ Prasarita Padottanasana ⦾ (Wide-Legged Forward Bend)
⦾ Trikonasana ⦾ (Triangle Pose)
⦾ Utthita Trikonasana ⦾ (Extended Triangle Pose)
⦾ Parivrtta Trikonasana ⦾ (Revolved Triangle Pose)
⦾ Utthita Parsvakonasana ⦾ (Extended Side Angle Pose)
⦾ Parivrtta Parsvakonasana ⦾ (Revolved Side Angle Pose)
⦾ Ardha Chandrasana ⦾ (Half Moon Pose)
⦾ Parivrtta Ardha Chandrasana ⦾ (Revolved Half Moon Pose)
⦾ Vrksasana ⦾ (Tree Pose)
⦾ Garudasana ⦾ (Eagle Pose)
Utthita Hasta Padangusthasana • (Extended Hand-to-Big-Toe Pose)
Natarajasana • (Dancer's Pose)
Malasana • (Garland Pose/Squat)
Anjaneyasana • (Low Lunge)
Ashta Chandrasana • (Crescent Moon Pose/High Lunge)
Utkatatasana • (Awkward Chair Pose)
Ashwa Sanchalanasana • (Equestrian Pose)
Pasasana • (Noose Pose)
Padangusthasana • (Big Toe Pose)
Padahastasana • (Hand Under Foot Pose)
Ardha Baddha Padmottanasana • (Half Bound Lotus Standing Forward Bend)
Parvatasana • (Mountain Pose variation with hands in prayer)
Parighasana • (Gate Pose)
Hasta Padangusthasana • (Hand to Foot Pose)
Svarga Dvijasana • (Bird of Paradise)
Parsvaikapada Sarvangasana • (Side one-leg shoulderstand)
Utthita Hasta Padangusthasana • (Extended Hand-to-Big-Toe Pose)
Pranamasana • (Prayer Pose)
Hastinasana • (Elephant Pose)
Talasana • (Palm Tree Pose)
Urdhva Prasarita Padasana • (Upward Extended Foot Pose)
Dvikonasana • (Double Angle Pose)
Shashankasana • (Hare Pose)
Gandabherundasana • (Formidable Face Pose)
Ardha Matsyendrasana • (Half Lord of the Fishes Pose)
Ardha Natarajasana • (Half Dancer Pose)
Hasta Uttanasana • (Raised Arms Pose)
Vatayanasana • (Horse Face Pose)
Eka Pada Pranamasana • (One-Legged Prayer Pose)
Bhunamanasana • (Earth/Humble Warrior)
2. SITTING ASANAS:
Sukhasana (Easy Pose)
Siddhasana (Accomplished Pose)
Vajrasana (Thunderbolt Pose)
Padmasana (Lotus Pose)
Ardha Padmasana (Half Lotus Pose)
Baddha Konasana (Bound Angle Pose/Butterfly Pose)
Virasana (Hero Pose)
Supta Virasana (Reclined Hero Pose)
Dandasana (Staff Pose)
Gomukhasana (Cow Face Pose)
Matsyasana (Fish Pose)
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Janu Sirsasana (Head-to-Knee Pose)
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
Paschimottanasana (Seated Forward Bend)
Purvottanasana (Upward Plank Pose)
Navasana (Boat Pose)
Ardha Navasana (Half Boat Pose)
Ubhaya Padangusthasana (Both Big Toes Pose)
Urdhva Mukha Paschimottanasana (Upward Facing Forward Bend)
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Kurmasana (Turtle Pose)
Bharadvajasana (Bharadvaja's Twist)
Marichyasana (Marichi's Pose) - several variations
Astavakrasana (Eight-Angle Pose)
Krounchasana (Heron Pose)
Akarna Dhanurasana (Shooting Bow Pose)
Eka Pada Sirsasana (One-Leg-Behind-Head Pose)
Yoganidrasana (Yogic Sleep Pose)
Tolasana (Scale Pose)
Simhasana (Lion Pose)
Mulabandhasana (Root Lock Pose)
Baddha Padmasana (Bound Lotus Pose)
Kukkutasana (Rooster Pose)
Garbha Pindasana (Embryo in the Womb Pose)
Urdhva Kukkutasana (Upward Rooster Pose)
Yoga Mudrasana (Yoga Seal Pose)
Parvatasana in Padmasana (Mountain in Lotus Pose)
Matsyendrasana (Lord of the Fishes Pose) - full version
Pashasana (Noose Pose)
Kandasana (Root Lock Pose)
Malasana (Garland Pose) - also considered a standing pose
Swastikasana (Auspicious Pose)
Samakonasana (Same Angle Pose)
Tittibhasana (Firefly Pose)
Hanumanasana (Monkey/Split Pose)
Upavista Konasana (Wide-Angle Seated Forward Bend)
Kashyapasana (Sage Kashyapa's Pose)
Maha Mudra (Great Seal Pose)
Gorakshasana (Cowherd Pose)
Paripurna Navasana (Full Boat Pose)
Badha Sarvangasana (Bound Shoulderstand)
Baddha Hasta Sirsasana (Bound Hands Headstand)
Kandhapidasana (Shoulder Pressure Pose)
Mudrasana (Seal Pose)
Maha Vedha (Great Piercing)
Paduka Sarvangasana (Shoulderstand with Leg Cradle)
Ananda Balasana (Happy Baby Pose)
Shunyasana (Void Pose/Empty Pose)
Svastikasana (Prosperous Pose)
RECLINING/LYING ASANAS:
Savasana (Corpse Pose)
Supta Tadasana (Supine Mountain Pose)
Supta Baddha Konasana (Reclined Bound Angle Pose)
Supta Padangusthasana (Reclined Hand-to-Big-Toe Pose)
Supta Virasana (Reclined Hero Pose)
Supta Matsyendrasana (Reclined Spinal Twist)
Anantasana (Side-Reclining Leg Lift)
Jathara Parivartanasana (Revolved Abdomen Pose)
Supta Padmasana (Reclined Lotus Pose)
Matsyasana (Fish Pose)
Uttana Padasana (Extended Leg Pose)
Chakrasana (Wheel Pose) - preparatory backbend
Setu Bandha Sarvangasana (Bridge Pose)
Supta Virasana (Reclined Hero Pose)
Supta Vajrasana (Reclined Thunderbolt Pose)
Supta Udarakarshanasana (Reclined Abdominal Stretch)
Supta Kapotasana (Reclined Pigeon Pose)
Supta Kurmasana (Reclined Tortoise Pose)
Supta Trivikramasana (Reclined God Vishnu's Pose)
Shavasana with variations (e.g., with bolster support)
Supta Urdhva Pada Vajrasana (Reclined Upward Foot Thunderbolt Pose)
Jatara Parivartanasana (Stomach Turning Pose)
Apanasana (Wind Relieving Pose)
Supta Surya Anguliyasana (Reclined Sun Finger Pose)
Supta Konasana (Reclined Angle Pose)
Supta Trivikramasana (Reclined God Vishnu's Pose)
Supta Garudasana (Reclined Eagle Pose)
Supta Pawanmuktasana (Reclined Wind-Releasing Pose)
Uttana Mandukasana (Extended Frog Pose)
Ananda Balasana (Happy Baby Pose)
Makarasana (Crocodile Pose)
Matsya Kridasana (Flapping Fish Pose)
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
Uttanapadasana (Raised Leg Pose)
Siddhasana (Accomplished Pose) - sometimes practiced in reclined position
Paryankasana (Couch Pose)
Yoga Nidrasana (Yogic Sleep) - can be practiced in reclined position
Uttitha Supta Padangusthasana (Extended Supine Hand-to-Big-Toe Pose)
Vishnu Asana (Sleeping Vishnu Pose)
INVERTED ASANAS:
Sirsasana (Headstand) - King of Asanas
Salamba Sirsasana (Supported Headstand)
Niralamba Sirsasana (Unsupported Headstand)
Salamba Sarvangasana (Supported Shoulderstand)
Niralamba Sarvangasana (Unsupported Shoulderstand)
Halasana (Plow Pose)
Karnapidasana (Ear Pressure Pose)
Urdhva Padmasana (Upward Lotus)
Pindasana (Embryo Pose in Shoulderstand)
Uttana Padasana (Extended Leg Pose in Shoulderstand)
Parsva Halasana (Side Plow Pose)
Adho Mukha Vrksasana (Handstand)
Pincha Mayurasana (Feathered Peacock Pose/Forearm Stand)
Vrschikasana (Scorpion Pose)
Eka Pada Sirsasana (One-Legged Headstand)
Parsva Sirsasana (Side Headstand)
Parivrttaikapada Sirsasana (Revolved One-Legged Headstand)
Urdhva Dandasana (Upward Staff Pose)
Urdhva Kukkutasana (Upward Cockerel Pose)
Baddha Hasta Sirsasana (Bound Hands Headstand)
Mukta Hasta Sirsasana (Free Hands Headstand)
Urdhva Padmasana in Sarvangasana (Upward Lotus in Shoulderstand)
Parsva Pindasana in Sarvangasana (Side Embryo in Shoulderstand)
Parsvaikapada Sarvangasana (Side One-Leg Shoulderstand)
Eka Pada Sarvangasana (One-Legged Shoulderstand)
Viparita Karani (Legs-Up-the-Wall Pose)
Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)
Prasarita Padottanasana (Wide-Legged Forward Bend) - semi-inversion
Uttanasana (Forward Fold) - semi-inversion
Adho Mukha Svanasana (Downward-Facing Dog) - semi-inversion
Urdhva Dhanurasana (Upward Bow/Wheel Pose) - sometimes considered an inversion
Ardha Pincha Mayurasana (Dolphin Pose) - preparatory pose
Padma Sarvangasana (Lotus Shoulderstand)
Supta Konasana (Reclined Angle Pose) - variation of Halasana
Urdhva Paschimottanasana (Upward Facing Western Stretch)
Ganda Bherundasana (Chin Stand)
Buddhasana (Bound Headstand)
Parsvaikapada Sirsasana (Side Single-Foot Headstand)
Eka Pada Sarvangasana (One-Foot Shoulderstand)
Urdhva Padma Mayurasana (Upward Lotus in Forearm Stand)
Kapotasana in Sirsasana (Pigeon in Headstand)
Parsva Urdhva Padmasana (Side Upward Lotus in Shoulderstand)
Santolanasana (Balancing Pose) - when practiced as an inversion
BALANCING ASANAS:
Vrksasana (Tree Pose)
Garudasana (Eagle Pose)
Natarajasana (Dancer's Pose)
Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
Virabhadrasana III (Warrior III)
Ardha Chandrasana (Half Moon Pose)
Bakasana (Crow Pose)
Parsva Bakasana (Side Crow Pose)
Kakasana (Crow Pose variation)
Eka Pada Bakasana (One-Legged Crow Pose)
Eka Pada Kakasana (One-Legged Crow Pose variation)
Eka Pada Koundinyasana (Sage Koundinya's Pose)
Galavasana (Flying Crow Pose)
Mayurasana (Peacock Pose)
Adho Mukha Vrksasana (Handstand)
Pincha Mayurasana (Feathered Peacock Pose/Forearm Stand)
Sirsasana (Headstand)
Tittibhasana (Firefly Pose)
Astavakrasana (Eight-Angle Pose)
Bhujapidasana (Shoulder Pressing Pose)
Vasisthasana (Side Plank Pose)
Eka Pada Vasisthasana (One-Legged Side Plank)
Visvamitrasana (Pose Dedicated to Visvamitra)
Tolasana (Scale Pose)
Lolasana (Pendant Pose)
Kala Bhairavasana (Fierce Lord Pose)
Dwi Pada Koundinyasana (Two-Legged Sage Koundinya's Pose)
Eka Pada Galavasana (One-Legged Flying Crow)
Adho Mukha Ganda Bherundasana (Chin Balance)
Hanumanasana (Monkey/Split Pose) - requires significant balance
Skandasana (Side Lunge with Balance)
Parsva Navasana (Side Boat Pose)
Chakorasana (Partridge Pose)
Urdhva Kukkutasana (Upward Rooster Pose)
Durvasasana (Sage Durvasa's Pose)
Ekapada Sirsasana (Foot Behind Head Pose)
Yoganidrasana (Yogic Sleep Pose) - advanced balance
Padma Mayurasana (Lotus Peacock Pose)
Urdhva Dhanurasana (Upward Bow/Wheel Pose) - requires balance
Vamadevasana (Pose of Sage Vamadeva)
Gherandasana (Pose of Sage Gheranda)
Dwipada Sirsasana (Both Feet Behind Head Pose)
Urdhva Padmasana (Upward Lotus)
Sayanasana (Posture of Repose)
Nindrasana (Sleep Pose)
Gorakshasana (Cowherd Pose) - advanced balance pose
Padangustha Dhanurasana (Toe Bow Pose)
Vatayanasana (Horse Face Pose) - requires balance
Kapinjala Asana (Partridge Pose)
Padma Kakasana (Lotus Crow Pose)
Taraksvasana (Star Pose)
FORWARD BENDING ASANAS:
Uttanasana (Standing Forward Bend)
Ardha Uttanasana (Half Forward Bend)
Prasarita Padottanasana (Wide-Legged Forward Bend) - several variations
Parsvottanasana (Intense Side Stretch Pose/Pyramid Pose)
Padangusthasana (Big Toe Pose)
Padahastasana (Hand Under Foot Pose)
Paschimottanasana (Seated Forward Bend)
Janu Sirsasana (Head-to-Knee Forward Bend)
Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bend)
Triang Mukhaikapada Paschimottanasana (Three Limbs Face One Foot Forward Bend)
Krounchasana (Heron Pose)
Marichyasana (Marichi's Pose) - several variations
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Baddha Konasana (Bound Angle Pose) - forward bend variation
Kurmasana (Turtle Pose)
Supta Kurmasana (Reclined Turtle Pose)
Ubhaya Padangusthasana (Both Big Toes Pose)
Urdhva Mukha Paschimottanasana (Upward Facing Forward Bend)
Akarna Dhanurasana (Shooting Bow Pose)
Yoganidrasana (Yogic Sleep Pose)
Eka Pada Sirsasana (One-Leg-Behind-Head Pose)
Dwi Pada Sirsasana (Both-Legs-Behind-Head Pose)
Halasana (Plow Pose)
Karnapidasana (Ear Pressure Pose)
Urdhva Paschimottanasana (Upward Western Stretch)
Malasana (Garland Pose) - with forward bend emphasis
Urdhva Upavistha Konasana (Upward Wide-Angle Seated Forward Bend)
Mukha Uttanasana (Forward Bend with Head Support)
Setu Asana (Bridge Pose) - certain variations
Goraksasana (Cowherd Pose) - with forward bend emphasis
Hanumanasana (Monkey/Split Pose) - forward facing variation
Sasangasana (Rabbit Pose)
Uttana Shishosana (Extended Puppy Pose)
Adho Mukha Svanasana (Downward-Facing Dog) - as a forward bend
Mandukasana (Frog Pose) - forward bend variation
Balasana (Child's Pose)
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Forward Bend)
Parsva Upavistha Konasana (Side Wide-Angle Seated Forward Bend)
Samkonasana (Right Angle Pose)
Pashasana (Noose Pose) - with forward bend emphasis
Urdhva Hasta Uttanasana (Raised Arms Forward Bend)
Ardha Baddha Padmottanasana (Half Bound Lotus Forward Bend)
Baka Dhyanasana (Heron Meditation Pose)
Kapotasana Forward Bend (Pigeon Forward Bend)
Anjaneyasana Forward Bend (Low Lunge Forward Bend)
Sucirandhrasana (Eye of the Needle Pose)
Gomukhasana Forward Bend (Cow Face Forward Bend)
Siddhasana Forward Bend (Adept's Pose Forward Bend)
Maha Mudra (Great Seal)
Janushirasana (Head to Knee Pose)
Utthistha Janushirasana (Standing Head to Knee Pose)
BACK BENDING ASANAS:
Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
Bhujangasana (Cobra Pose)
Salabhasana (Locust Pose)
Dhanurasana (Bow Pose)
Ustrasana (Camel Pose)
Urdhva Dhanurasana (Upward Bow/Wheel Pose)
Setu Bandha Sarvangasana (Bridge Pose)
Matsyasana (Fish Pose)
Rajakapotasana (King Pigeon Pose)
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) - several variations
Natarajasana (Dancer's Pose) - as a backbend
Laghu Vajrasana (Little Thunderbolt Pose)
Kapotasana (Pigeon Pose) - the deep backbend variation
Chakra Bandhasana (Bound Wheel Pose)
Viparita Dandasana (Inverted Staff Pose)
Vrschikasana (Scorpion Pose)
Eka Pada Viparita Dandasana (One-Legged Inverted Staff Pose)
Sirsa Padasana (Head-to-Foot Pose)
Ganda Bherundasana (Chin Stand) - in its backbend variation
Viparita Shalabhasana (Inverted Locust Pose)
Ardha Bhekasana (Half Frog Pose)
Bhekasana (Frog Pose) - backbend variation
Hanumanasana (Monkey/Split Pose) - with backbend
Anjaneyasana (Low Lunge) - with backbend emphasis
Utthan Pristhasana (Lizard Pose) - with backbend
Ashtavakrasana (Eight-Angle Pose) - in its backbend variation
Eka Pada Ustrasana (One-Legged Camel Pose)
Padangustha Dhanurasana (Toe Bow Pose)
Parsva Dhanurasana (Side Bow Pose)
Gherandasana (Pose of Sage Gheranda) - backbend variation
Poorna Dhanurasana (Full Bow Pose)
Poorna Matsyendrasana (Full Lord of the Fishes Pose) - with backbend
Ardha Matsyendrasana (Half Lord of the Fishes Pose) - with backbend
Shava Udarakarshanasana (Corpse Abdominal Stretch Pose)
Mayurasana (Peacock Pose) - in its backbend variation
Ardha Chandrasana (Half Moon Pose) - with backbend
Parsva Urdhva Dhanurasana (Side Wheel Pose)
Eka Pada Urdhva Dhanurasana (One-Legged Wheel Pose)
Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose)
Svarga Dvijasana (Bird of Paradise) - backbend variation
Supta Vajrasana (Reclined Thunderbolt Pose)
Utthita Vasisthasana (Extended Side Plank) - with backbend
Ekapada Ustrasana (One-Legged Camel Pose)
Parivritta Urdhva Dhanurasana (Revolved Wheel Pose)
Urdhva Mukha Vrksasana (Upward Facing Tree)
Eka Pada Urdhva Dhanurasana II (One-Legged Wheel II)
TWISTING ASANAS:
Bharadvajasana (Bharadvaja's Twist) - seated and chair variations
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Marichyasana III (Marichi's Pose III) - seated twist
Marichyasana IV (Marichi's Pose IV) - seated twist with leg bind
Jathara Parivartanasana (Revolved Abdomen Pose) - supine twist
Parivrtta Surya Yantrasana (Compass Pose)
Pasasana (Noose Pose)
Parivrtta Trikonasana (Revolved Triangle Pose)
Parivrtta Parsvakonasana (Revolved Side Angle Pose)
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
Supta Matsyendrasana (Reclined Spinal Twist)
Parivrtta Sukhasana (Revolved Easy Pose)
Parsva Sukhasana (Simple Seated Twist)
Parivrtta Utkatasana (Revolved Chair Pose)
Parivrtta Bakasana (Revolved Crow Pose)
Parivritta Garudasana (Revolved Eagle Pose)
Parivritta Parsva Bakasana (Revolved Side Crow Pose)
Parsva Halasana (Side Plow Pose)
Parivrtta Surya Yantrasana (Revolved Compass Pose)
Dvi Pada Koundinyasana (Two-Legged Sage Koundinya's Pose)
Astavakrasana (Eight-Angle Pose) - involves a twist
Parivritta Balasana (Revolved Child's Pose)
Parivritta Adho Mukha Svanasana (Revolved Downward-Facing Dog)
Utthita Marichyasana (Extended Marichi's Pose)
Parivritta Hasta Padangusthasana (Revolved Hand-to-Big-Toe Pose)
Parivritta Malasana (Revolved Garland Pose)
Parivritta Padmasana (Revolved Lotus Pose)
Parivritta Dandasana (Revolved Staff Pose)
Parivritta Upavista Konasana (Revolved Wide-Angle Seated Forward Bend)
Parivritta Eka Pada Rajakapotasana (Revolved One-Legged King Pigeon Pose)
Parivritta Ustrasana (Revolved Camel Pose)
Parivritta Urdhva Dhanurasana (Revolved Wheel Pose)
Parivritta Virabhadrasana (Revolved Warrior Pose)
Parivritta Bakasana (Revolved Crow Pose)
Matsyendra Parsva (Advanced Side Fish Twist)
Parivritta Eka Pada Sirsasana (Revolved One-Leg-Behind-Head Pose)
Dwi Hasta Parivritta Anjaneyasana (Two Hands Revolved Low Lunge)
Parivritta Padottanasana (Revolved Forward Bend)
Parivrtta Prasarita Padottanasana (Revolved Wide-Legged Forward Bend)
Ardha Matsyendrasana with Gomukhasana Arms (Half Lord of the Fishes with Cow Face Arms)
Marichyasana G (Pose of Sage Marichi G) - advanced twist variation
Parivritta Hanumanasana (Revolved Split Pose)
Parivritta Supta Padangusthasana (Revolved Reclined Hand-to-Big-Toe Pose)
HIP OPENING ASANAS:
Baddha Konasana (Bound Angle Pose/Butterfly Pose)
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Malasana (Garland Pose)
Gomukhasana (Cow Face Pose) - lower body
Agnistambhasana (Fire Log Pose)
Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
Kapotasana (Pigeon Pose) - including preparatory variations
Ananda Balasana (Happy Baby Pose)
Supta Baddha Konasana (Reclined Bound Angle Pose)
Mandukasana (Frog Pose)
Hanumanasana (Monkey/Split Pose)
Samakonasana (Split Pose with legs to side)
Virasana (Hero Pose)
Supta Virasana (Reclined Hero Pose)
Padmasana (Lotus Pose)
Ardha Padmasana (Half Lotus Pose)
Svastikasana (Auspicious Pose)
Garudasana (Eagle Pose) - lower body focus
Vrksasana (Tree Pose) - with hip opening emphasis
Sucirandhrasana (Eye of the Needle Pose)
Parsva Upavistha Konasana (Side Wide-Angle Seated Forward Bend)
Janu Sirsasana (Head-to-Knee Forward Bend) - with hip opening emphasis
Parivrtta Janu Sirsasana (Revolved Head-to-Knee Forward Bend)
Skandasana (Side Lunge)
Prasarita Padottanasana (Wide-Legged Forward Bend) - with internal rotation
Utthita Trikonasana (Extended Triangle Pose) - with hip emphasis
Parighasana (Gate Pose)
Supta Matsyendrasana (Reclined Spinal Twist) - with hip opening focus
Supta Padangusthasana (Reclined Hand-to-Big-Toe Pose) - with external rotation
Sukhasana (Easy Pose) - with proper alignment for hip opening
Utthan Pristhasana (Lizard Pose)
Uttana Mandukasana (Extended Frog Pose)
Eka Pada Setu Bandha Sarvangasana (One-Legged Bridge Pose)
Utthita Parsvakonasana (Extended Side Angle Pose) - hip opening emphasis
Balasana with knees wide (Wide-Kneed Child's Pose)
Urdhva Prasarita Padasana (Upward Extended Feet Pose) - with external rotation
Dwi Pada Pitham (Two-Legged Table Pose)
Vatayanasana (Horse Face Pose)
Ashtavakrasana (Eight-Angle Pose) - requires hip opening
Tittibhasana (Firefly Pose) - requires hip opening
Akarna Dhanurasana (Archer's Pose)
Upavishta Konasana (Seated Wide Angle Pose)
Mulabandhasana (Root Lock Pose)
Kandasana (Ankle Pose)
Yogadandasana (Yoga Staff Pose)
Durvasasana (Sage Durvasa's Pose)
Eka Pada Galavasana (One-Legged Flying Crow Pose)
CORE STRENGTH BUILDING ASANAS:
Navasana (Boat Pose)
Ardha Navasana (Half Boat Pose)
Paripurna Navasana (Full Boat Pose)
Chaturanga Dandasana (Four-Limbed Staff Pose)
Plank Pose (Phalakasana)
Forearm Plank (Makara Adho Mukha Svanasana)
Side Plank (Vasisthasana)
Utthita Chaturanga Dandasana (Extended Four-Limbed Staff Pose)
Tolasana (Scale Pose)
Lolasana (Pendant Pose)
Kumbhakasana (Plank Pose)
Parsva Kumbhakasana (Side Plank Pose)
Purvottanasana (Upward Plank Pose)
Bakasana (Crow Pose)
Kakasana (Crow Pose variation)
Mayurasana (Peacock Pose)
Astavakrasana (Eight-Angle Pose)
Bhujapidasana (Shoulder Pressing Pose)
Urdhva Prasarita Padasana (Upward Extended Feet Pose)
Jathara Parivartanasana (Revolved Abdomen Pose)
Supta Padangusthasana (Reclined Hand-to-Big-Toe Pose) - with core focus
Adho Mukha Svanasana (Downward-Facing Dog) - with core engagement
Urdhva Mukha Svanasana (Upward-Facing Dog) - with core engagement
Utkatasana (Chair Pose) - with core emphasis
Garudasana (Eagle Pose) - with core focus
Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
Virabhadrasana III (Warrior III) - with core focus
Salabhasana (Locust Pose)
Dhanurasana (Bow Pose)
Eka Pada Koundinyasana (One-Legged Koundinyasana)
Dwi Pada Koundinyasana (Two-Legged Koundinyasana)
Pincha Mayurasana (Forearm Stand) - core intensive
Sirsasana (Headstand) - uses core strength
Adho Mukha Vrksasana (Handstand) - requires core strength
Parsva Bakasana (Side Crow Pose)
Galavasana (Flying Crow)
Tittibhasana (Firefly Pose)
Gherandasana (Pose of Sage Gheranda) - when focusing on core
Poorna Navasana (Full Boat Pose)
Parsva Navasana (Side Boat Pose)
Chakora Asana (Moonbird Pose)
Dwi Hasta Bhujasana (Two-Handed Arm Pose)
Eka Pada Adho Mukha Svanasana (One-Legged Downward Dog)
Dandayamana Bharmanasana (Balancing Table Pose)
Santolanasana (Balancing Pose)
Anantasana (Side Reclining Leg Lift)
Eka Pada Adho Mukha Vrksasana (One-Legged Handstand)
Kapinjalasana (Partridge Pose)
Vasishthasana (Side Plank Pose)
Visvamitrasana (Pose Dedicated to Visvamitra)
Kala Bhairavasana (Fierce Lord Pose)
Parivrtta Surya Yantrasana (Revolved Compass Pose)
Parivrtta Bakasana (Twisted Crow Pose)
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