Asana library

217 practices in the order of Light on Yoga, each with spoken step-by-step guidance.

Tadasana

Mountain pose · Level 1 of 60

Vrksasana

Tree pose · Level 1 of 60

Utthita Trikonasana

Extended triangle pose · Level 3 of 60

Parivrtta Trikonasana

Revolved triangle pose · Level 5 of 60

Utthita Parsvakonasana

Extended side-angle pose · Level 4 of 60

Parivrtta Parsvakonasana

Revolved side-angle pose · Level 8 of 60

Virabhadrasana I

Pose of the warrior Virabhadra · Level 3 of 60

Virabhadrasana II

Level 1 of 60

Virabhadrasana III

Level 5 of 60

Ardha Chandrasana

Half-moon pose · Level 5 of 60

Utthita Hasta Padangusthasana

Extended hand-to-big-toe pose · Level 16 of 60

Parsvottanasana

Intense stretch of the side of the chest · Level 6 of 60

Prasarita Padottanasana I

Intense stretch with the legs spread wide · Level 4 of 60

Prasarita Padottanasana II

Level 4 of 60

Parighasana

Gate bar pose · Level 4 of 60

Ustrasana

Camel pose · Level 3 of 60

Utkatasana

Fierce pose, like sitting on a chair · Level 2 of 60

Padangusthasana

Standing pose holding the big toes · Level 3 of 60

Padahastasana

Standing on the hands, bent forward · Level 6 of 60

Uttanasana

Intense forward stretch · Level 8 of 60

Urdhva Prasarita Ekapadasana

One leg stretched high · Level 6 of 60

Ardha Baddha Padmottanasana

Half bound lotus intense stretch · Level 9 of 60

Garudasana

Eagle pose · Level 1 of 60

Vatayanasana

Horse face pose · Level 11 of 60

Salabhasana

Locust pose · Level 1 of 60

Makarasana

Crocodile pose

Dhanurasana

Bow pose · Level 4 of 60

Parsva Dhanurasana

Sideways bow pose · Level 4 of 60

Chaturanga Dandasana

Four limbed staff pose · Level 1 of 60

Nakrasana

Crocodile pose · Level 6 of 60

Bhujangasana I

Serpent pose · Level 1 of 60

Urdhva Mukha Svanasana

Upward facing dog pose · Level 1 of 60

Adho Mukha Svanasana

Downward facing dog pose · Level 5 of 60

Paripurna Navasana

Complete boat pose · Level 2 of 60

Dandasana

Staff pose · Level 2 of 60

Ardha Navasana

Half boat pose · Level 2 of 60

Gomukhasana

Cow face pose · Level 2 of 60

Lolasana

Dangling pendant pose · Level 6 of 60

Siddhasana

Pose of the sages · Level 1 of 60

Virasana

Hero pose · Level 1 of 60

Supta Virasana

Reclining hero pose · Level 2 of 60

Paryankasana

Couch pose · Level 2 of 60

Bhekasana

Frog pose · Level 4 of 60

Baddha Konasana

Bound angle pose · Level 3 of 60

Padmasana

Lotus pose · Level 4 of 60

Sanmukhi Mudra

Six-mouthed seal · Level 4 of 60

Parvatasana

Mountain pose · Level 4 of 60

Tolasana

Scales pose · Level 4 of 60

Simhasana I

Lion pose · Level 1 of 60

Simhasana II

Lion pose, second form · Level 6 of 60

Matsyasana

Fish pose · Level 5 of 60

Kukkutasana

Cock pose · Level 6 of 60

Garbha Pindasana

Embryo in the womb pose · Level 7 of 60

Goraksasana

Cowherd pose · Level 10 of 60

Baddha Padmasana

Bound lotus pose · Level 6 of 60

Yoga Mudrasana

Yoga seal pose · Level 6 of 60

Supta Vajrasana

Reclining thunderbolt pose · Level 12 of 60

Maha Mudra

Great seal · Level 5 of 60

Janu Sirsasana

Head to knee pose · Level 5 of 60

Parivrtta Janu Sirsasana

Revolved head to knee pose · Level 9 of 60

Ardha Baddha Padma Paschimottanasana

Half bound lotus back stretch · Level 8 of 60

Triang Mukhaikapada Paschimottanasana

Three limbs, face to one leg stretch · Level 5 of 60

Krounchasana

Heron pose · Level 10 of 60

Marichyasana I

Pose of the sage Marichi · Level 5 of 60

Marichyasana II

Pose of the sage Marichi, second form · Level 6 of 60

Upavistha Konasana

Seated angle pose · Level 9 of 60

Paschimottanasana

Intense stretch of the back body · Level 6 of 60

Parivrtta Paschimottanasana

Revolved back body stretch · Level 9 of 60

Urdhva Mukha Paschimottanasana I

Upward facing back body stretch · Level 10 of 60

Ubhaya Padangusthasana

Both big toes pose · Level 3 of 60

Urdhva Mukha Paschimottanasana II

Upward facing back body stretch, second form · Level 10 of 60

Purvottanasana

Intense stretch of the front body · Level 1 of 60

Akarna Dhanurasana

Bow drawn to the ear pose · Level 11 of 60

Salamba Sirsasana I

Supported head stand · Level 4 of 60

Urdhva Dandasana

Upward staff pose · Level 8 of 60

Salamba Sirsasana II

Supported head stand, second form · Level 5 of 60

Salamba Sirsasana III

Supported head stand, third form · Level 8 of 60

Baddha Hasta Sirsasana

Bound hands head stand · Level 4 of 60

Mukta Hasta Sirsasana

Free hands head stand · Level 6 of 60

Parsva Sirsasana

Sideways head stand · Level 8 of 60

Parivrttaikapada Sirsasana

Revolved one leg head stand · Level 10 of 60

Eka Pada Sirsasana

One leg head stand · Level 11 of 60

Parsvaika Pada Sirsasana

Sideways one leg head stand · Level 12 of 60

Urdhva Padmasana in Sirsasana

Upward lotus in head stand · Level 6 of 60

Parsva Urdhva Padmasana in Sirsasana

Sideways upward lotus in head stand · Level 7 of 60

Pindasana in Sirsasana

Embryo pose in head stand · Level 6 of 60

Salamba Sarvangasana I

Supported whole body pose, shoulder stand · Level 2 of 60

Salamba Sarvangasana II

Supported shoulder stand, second form · Level 3 of 60

Niralamba Sarvangasana I

Unsupported shoulder stand · Level 3 of 60

Niralamba Sarvangasana II

Unsupported shoulder stand, second form · Level 4 of 60

Halasana

Plough pose · Level 4 of 60

Karnapidasana

Ear pressure pose · Level 1 of 60

Supta Konasana

Lying down angle pose · Level 2 of 60

Parsva Halasana

Sideways plough pose · Level 4 of 60

Eka Pada Sarvangasana

One leg shoulder stand · Level 5 of 60

Parsvaika Pada Sarvangasana

Sideways one leg shoulder stand · Level 6 of 60

Parsva Sarvangasana

Sideways shoulder stand · Level 9 of 60

Setu Bandha Sarvangasana

Bridge pose from shoulder stand · Level 10 of 60

Eka Pada Setu Bandha Sarvangasana

One leg bridge pose · Level 11 of 60

100

Urdhva Padmasana in Sarvangasana

Upward lotus in shoulder stand · Level 4 of 60

101

Parsva Urdhva Padmasana in Sarvangasana

Sideways upward lotus in shoulder stand · Level 7 of 60

102

Uttana Padma Mayurasana

Stretched lotus peacock pose · Level 25 of 60

103

Pindasana in Sarvangasana

Embryo pose in shoulder stand · Level 5 of 60

104

Parsva Pindasana in Sarvangasana

Sideways embryo pose in shoulder stand · Level 8 of 60

105

Jathara Parivartanasana

Belly turning pose · Level 5 of 60

106

Urdhva Prasarita Padasana

Upward extended legs pose · Level 1 of 60

107

Chakrasana

Wheel pose · Level 4 of 60

108

Supta Padangusthasana

Lying down big toe pose · Level 13 of 60

109

Anantasana

Pose of Ananta, Vishnu's serpent couch · Level 9 of 60

110

Uttana Padasana

Lying back with legs stretched up · Level 9 of 60

111

Setu Bandhasana

Bridge-building pose · Level 14 of 60

112

Bharadvajasana I

Twist dedicated to the sage Bharadvaja · Level 1 of 60

113

Bharadvajasana II

Level 2 of 60

114

Marichyasana III

Seated sideways twist · Level 10 of 60

115

Marichyasana IV

Twist combining Marichyasana Two and Three · Level 11 of 60

116

Ardha Matsyendrasana I

Half Matsyendra twist · Level 8 of 60

117

Malasana I

Garland pose · Level 8 of 60

118

Malasana II

Garland pose · Level 2 of 60

119

Pasasana

Noose pose · Level 15 of 60

120

Ardha Matsyendrasana II

Half Matsyendra twist, stronger variation · Level 19 of 60

121

Ardha Matsyendrasana III

Level 22 of 60

122

Paripurna Matsyendrasana

Complete Matsyendra twist · Level 38 of 60

123

Astavakrasana

Pose of the eight-crooked sage Astavakra · Level 13 of 60

124

Eka Hasta Bhujasana

One-hand arm balance · Level 5 of 60

125

Dwi Hasta Bhujasana

Two-hand arm balance · Level 4 of 60

126

Bhujapidasana

Arm pressure pose · Level 8 of 60

127

Mayurasana

Peacock pose · Level 9 of 60

128

Padma Mayurasana

Peacock pose with lotus legs · Level 10 of 60

129

Hamsasana

Swan pose · Level 10 of 60

130

Pincha Mayurasana

Peacock feather pose · Level 12 of 60

131

Sayanasana

Pose of repose · Level 15 of 60

132

Adho Mukha Vrksasana

Downward-facing tree, full arm balance · Level 10 of 60

133

Kurmasana

Tortoise pose · Level 14 of 60

134

Supta Kurmasana

Sleeping tortoise pose · Level 14 of 60

135

Eka Pada Sirsasana

One leg behind the head · Level 15 of 60

136

Skandasana

Pose of Skanda, god of war · Level 16 of 60

137

Buddhasana

Pose of the enlightened one · Level 22 of 60

138

Kapilasana

Pose of the sage Kapila · Level 22 of 60

139

Bhairavasana

The formidable one, an aspect of Shiva · Level 16 of 60

140

Kala Bhairavasana

Shiva as destroyer of the universe · Level 19 of 60

141

Chakorasana

Pose of the moonbeam-drinking chakora bird · Level 20 of 60

142

Durvasasana

Pose of the sage Durvasa · Level 21 of 60

143

Ruchikasana

Pose of the sage Ruchika · Level 18 of 60

144

Viranchyasana I

Pose of Virancha, a name of Brahma · Level 19 of 60

145

Viranchyasana II

Level 10 of 60

146

Yoganidrasana

Yogic sleep pose · Level 18 of 60

147

Dwi Pada Sirsasana

Both legs behind the head · Level 24 of 60

148

Tittibhasana

Firefly pose · Level 22 of 60

149

Vasisthasana

Pose of the sage Vasistha · Level 18 of 60

150

Kasyapasana

Pose dedicated to the sage Kasyapa · Level 19 of 60

151

Visvamitrasana

Pose dedicated to the sage Visvamitra · Level 20 of 60

152

Bakasana

Crane pose · Level 9 of 60

153

Parsva Bakasana

Sideways crane pose · Level 16 of 60

154

Urdhva Kukkutasana

Upward cock pose · Level 18 of 60

155

Parsva Kukkutasana

Sideways cock pose · Level 24 of 60

156

Galavasana

Pose dedicated to the sage Galava · Level 16 of 60

157

Eka Pada Galavasana

One-legged pose of the sage Galava · Level 21 of 60

158

Dwi Pada Koundinyasana

Two-legged pose of the sage Koundinya · Level 22 of 60

159

Eka Pada Koundinyasana I

One-legged pose of the sage Koundinya · Level 23 of 60

160

Eka Pada Koundinyasana II

Level 24 of 60

161

Eka Pada Bakasana I

One-legged crane pose · Level 26 of 60

162

Eka Pada Bakasana II

Level 25 of 60

163

Yogadandasana

Yogi's staff pose · Level 19 of 60

164

Supta Bhekasana

Reclining frog pose · Level 21 of 60

165

Mulabandhasana

Root lock pose · Level 32 of 60

166

Vamadevasana I

Pose dedicated to the sage Vamadeva · Level 15 of 60

167

Vamadevasana II

Level 15 of 60

168

Kandasana

Bulbous root pose · Level 39 of 60

169

Hanumanasana

Pose dedicated to Hanuman, the splits · Level 36 of 60

170

Samakonasana

Sideways splits, legs in one line · Level 38 of 60

171

Supta Trivikramasana

Reclining pose of Vishnu's three strides · Level 39 of 60

172

Urdhva Dhanurasana I

Upward bow pose · Level 7 of 60

172a

Urdhva Dhanurasana II

Level 15 of 60

173

Viparita Chakrasana in Urdhva Dhanurasana

Reversed wheel pose · Level 26 of 60

174

Eka Pada Urdhva Dhanurasana

One-legged upward bow pose · Level 12 of 60

175

Kapotasana

Pigeon pose · Level 21 of 60

176

Laghu Vajrasana

Little thunderbolt pose · Level 23 of 60

177

Dwi Pada Viparita Dandasana

Two-legged inverted staff pose · Level 24 of 60

178

Eka Pada Viparita Dandasana I

One-legged inverted staff pose · Level 26 of 60

179

Eka Pada Viparita Dandasana II

Level 29 of 60

180

Chakra Bandhasana

Pose binding the body's energy wheels · Level 31 of 60

181

Mandalasana

Circle pose, walking round the head · Level 27 of 60

182

Vrschikasana I

Scorpion pose · Level 32 of 60

183

Vrschikasana II

Scorpion pose from the full arm balance · Level 33 of 60

184

Eka Pada Rajakapotasana I

One-legged king pigeon pose · Level 28 of 60

185

Valakhilyasana

Pose of the Valakhilya spirits · Level 45 of 60

186

Eka Pada Rajakapotasana II

One-legged king pigeon pose, second form · Level 29 of 60

187

Eka Pada Rajakapotasana III

One-legged king pigeon pose, third form · Level 30 of 60

188

Eka Pada Rajakapotasana IV

One-legged king pigeon pose, fourth form · Level 40 of 60

189

Bhujangasana II

Serpent pose, second form · Level 37 of 60

190

Rajakapotasana

King pigeon pose · Level 38 of 60

191

Padangustha Dhanurasana

Big toe bow pose · Level 43 of 60

192

Gherandasana I

Pose dedicated to the sage Gheranda · Level 44 of 60

193

Gherandasana II

Pose dedicated to Gheranda, second form · Level 46 of 60

194

Kapinjalasana

Partridge pose · Level 43 of 60

195

Sirsa Padasana

Head and foot pose · Level 52 of 60

196

Ganda Bherundasana

Formidable cheek pose · Level 56 of 60

197

Viparita Salabhasana

Inverted locust pose · Level 58 of 60

198

Tiriang Mukhottanasana

Intense stretch with the face upside down · Level 60 of 60

199

Natarajasana

Lord of the dance pose · Level 58 of 60

200

Savasana

Corpse pose

201

Uddiyana Bandha

Flying-up restraint · Level 12 of 60

202

Nauli

Surging movement of the abdomen · Level 16 of 60

203

Ujjayi Pranayama

Victorious breath with expanded chest

204

Surya Bhedana Pranayama

Sun-piercing breath, in through the right

205

Nadi Sodhana Pranayama

Breath that cleanses the nerves

206

Bhastrika Pranayama

Bellows breath

207

Kapalabhati

Skull-shining breath

208

Bhramari Pranayama

Humming bee breath

209

Sitali Pranayama

Cooling breath

210

Sitakari Pranayama

Breath that causes cold

211

Sama Vrtti Pranayama

Breathing in equal measures

212

Visama Vrtti Pranayama

Breathing in unequal measures

213

Viloma Pranayama

Interrupted breath, against the grain

214

Anuloma Pranayama

Breath with the grain

215

Pratiloma Pranayama

Breath against the grain, reverse of Anuloma

216

Sahita and Kevala Kumbhaka Pranayama

Deliberate and spontaneous breath retention