Yoga Poses

Gaiam TV

Poses by English Name and Sanskrit Name

When going by Sanskrit names, hit next page (there are less Sanskrit names than English so the names are not seen until page 2).

English NameSanskrit Name
5 Pointed Star
See Standing Poses
Abdominal Twist
See Twists
Jathara Parivrtti
Baby Cradle Pose
See Sitting Poses
Balancing Bear Pose
See Balancing Poses
Merudandasana
Balancing Butterfly Pose
See Balancing Poses
Balancing Table Pose
See Kneeling Poses
Dandayamna Bharmanasana
Bharadvaja’s Twist
See Sitting Poses
Bharadvajasana
Bird of Paradise Pose
See Standing Poses
Svarga Dvidasana
Bound Extended Side Angle Pose
See Standing Poses
Baddha Utthita Parsvakonasana
Bow Pose
See Backbends
Dhanurasana
Bridge Pose
See Supine Poses
Setu Bandha Sarvangasana,
Camel Pose
See Kneeling Poses
Ustrasana
Cat Pose
See Kneeling Poses
Marjaryasana
Chair Pose
See Standing Poses
Utkatasana
Child’s Pose
See Kneeling Poses
Balasana
Chin LockJalandhara Bandha
Cobbler’s Pose, Bound Angle Pose
See Sitting Poses
Baddha Konasana
Cobra Pose
See Backbends
Bhujangasana
Corpse Pose
See Supine Poses
Savasana
Cow Face Arms
See Sitting Poses
Gomukhasana Arms
Cow Face Pose
See Sitting Poses
Gomukhasana
Cow Pose
See Kneeling Poses
Bitilasana
Crab PoseCatuspadapitham
Crane Pose, Crow Pose
See Inversions
Bakasana
Crocodile pose
See Prone Poses
Makarasana
Dolphin Pose
See Inversions
Makarasana
Downward Facing Dog
See Inversions
Adho Mukha Svanasana Pose
Downward Facing Frog Pose 
See Prone Poses
Adho Mukha Mandukasana
Eagle Pose
See Balancing Poses
Garudasana
Ear Pressure Pose
See Inversions
Karnapidasana
Easy Pose
See Sitting Poses
Sukasana, Sukhasana
Eight Angle PoseAstavakrasana
Extended High Kneeling & Goose Posture Series
See Kneeling Poses
Extended Puppy Pose
See Kneeling Poses
Uttana Shishosana
Extended Side Angle Pose
See Standing Poses
Utthita Parsvakonasana
Extended Triangle Pose
See Standing Poses
Utthita Trikonasana
Fire Log PoseAgnistambhasana Pose
Firefly Pose
See Balancing Poses
Tittibhasana
Fish Pose
See Supine Poses
Matsyasana
Flying Crow Pose
See Balancing Poses
Eka Pada Galavasana
Four Limbed Staff Pose
See Prone Poses
Chaturanga Dandasana
Frog Pose
See Hip Openers
Bhekasana
Full Boat Pose
See Sitting Poses
Paripurna Navasana
Garland Pose
See Sitting Poses
Malasana
Gate Pose
See Kneeling Poses
Parighasana
Half Boat Pose
See Sitting Poses
Ardha Navasana
Half Bound Lotus Forward Bend
See See Standing Poses
Ardha Baddha Padmottanasana
Half Circle Pose
See Kneeling Poses
Ardha Mandalasana
Half Fire Log Pose
See Sitting Poses
Ardha Agnistambhasana
Half Frog Pose
See Prone Poses
Ardha Bhekasana
Half Lord of the Fishes Pose
See Sitting Poses
Ardha Matsyendrasana
Half Lotus Pose
See Standing Poses
Ardha Padmasana
Half Lotus Tree Pose Ardha Padmasana Vrksasana
Half Moon Pose
See Standing Poses
Ardha Chandrasana
Half Wheel Pose
See Supine Poses
Bada Setu Bandha Sarvangasana
Handstand
See Inversions
Adho Mukha Vrksasana Pose
Happy Baby Pose
See Supine Poses
Ananda Balasana Pose
Headstand Pose, Supported Headstand
See Inversions
Salamba Sirsasana
Hero Pose
See Sitting Poses
Virasana
Heron PoseKrounchasana
Intense Side Stretch Pose, Pyramid PoseParsvottonasana
King Pigeon Pose
See Backbends
Kapotasana
Knees to chest pose
See Supine Poses
Supta Balasana, Apanasana
Knees-Chest-Chin Pose
See Prone Poses
Ashtanga Namaskara
Legs-up-the-Wall Pose
See Inversions
Viparita Karani
Lion Pose
See Kneeling Poses
Simhasana
Lizard Pose
See Prone Poses
Utthan Pristhasana
Locust Pose
See Backbends
Salambhasana, Shalabasana
Lord of the Dance Pose
See Standing Poses
Natarajasana
Lotus Pose
See Sitting Poses
Padmasana
Low Lunge, Crescent Pose
See Kneeling Poses
Anjaneyasana
Marichi’s Pose I, Sage Twist Pose
See Sitting Poses
Marichyasana I
Marichi’s Pose II
Marichyasana II
Marichi’s Pose III
See Sitting Poses
Marichyasana III
Monkey Pose
See Hip Openers
Hanumanasana
Mountain Pose
See Standing Poses
Tadasana
One Handed Tiger
See Kneeling Poses
Eka Hasta Vyaghrasana
One Legged King PigeonEka Pada Rajakapotasana
One-Legged Half Wheel
See Supine Poses
Eka Pada Setu Bandha Sarvangasana
Peacock PoseMayurasana
Pelvic Tilt
See Supine Poses
Pendant Pose
See Hip Openers
Lolasana
Pigeon Pose or Swan Pose
See Hip Openers
Eka Pada Rajakapotasana
Plank Pose
See Prone Poses
Plank Pose
Pyramid 2 (Yoga Mudra)
See See Standing Poses
Parsvottonasana 2
Rabbit Pose
See Inversions
Sasangasana
Reclined Big Toe Pose
See Supine Poses
Supta Padangusthasana
Reclining Bound Angle Pose, Goddess PoseSupta Baddha Konasana
Reclining Hero Pose
See Sitting Poses
Supta Virasana
Reverse Warrior Pose
See Standing Poses
Viparita Virabhadrasana
Revolved Half Moon PoseParivrtta Ardha Chandrasana
Revolved Head-to-Knee Pose
See Sitting Poses
Parivrtta Janu Sirsana
Revolved Side Angle
See Standing Poses
Parsvakonasana
Revolved Triangle Pose
See Standing Poses
Parivrtta Trikonasana
Root BondMula Bandha
Scale PoseTolasana
Scorpion Pose
See Balancing Poses
Vrschikasana
Seated Eagle Arms
See Sitting Poses
Garudasana Arms
Seated Forward BendPaschimottanasana
Seated Heart-Opener
See Sitting Poses
Shooting Bow Pose
See Sitting Poses
Akarna Ahanurasana
Shooting Bow Pose 2Akarna Ahanurasana 2
Shoulder Pressing PoseBhujapidasana
Shoulderstand, Supported Shoulderstand
See Inversions
Salamba Sarvangasana
Side Plank Pose
See Balancing Poses
Vasisthasana
Side Reclining Leg Lift, Sleeping Vishnu Anantasana Pose
Simple Twist Pose
See Twists
Parivrtta Sukhasana
Sitting Big Toe Pose
Sphinx Pose
See Prone Poses
Salamba Bhujangasana
Staff Pose
See Sitting Poses
Dandasana
Standing Big Toe Pose
Utthita Hasta Padangusthasana
Standing Forward Bend
See Standing Poses
Uttanasana
Standing Half Forward Bend
See Standing Poses
Ardha Uttanasana
Standing Quad Stretch
See Standing Poses
Standing Side Bend
See Standing Poses
Chandrasana
Standing Split Pose
See Inversions
Urdhva Prasarita Eka Padasana
Standing Straddle Forward Bend with a Twist
See Standing Poses
Standing Straddle Forward Bend, Wide-Legged Forward BendPrasarita Padottanasana
Straight Tree Posture
See Standing Poses
Supine Spinal Twist
See Twists
Supta Matsyendrasana
Table Pose
See Kneeling Poses
Bharmanasana              
Tabletop (Reverse Table) Half Upward Plank Pose
See Supine Poses
Purvottanasana
Thread the Needle or Kneeling Twist
See Kneeling Poses
Parsva Balasana
Threading the Needle, Reclined PigeonSucirandhrasana
Three Parts Forward Bend PoseTriang Mukhaikapada Paschimottanasana
Thunderbolt Pose
See Sitting Poses
Vajrasana
Thunderbolt Pose with a Lift
See Kneeling Poses
Vajrasana
Tiger Pose
See Kneeling Poses
Vyaghrasana
Tree Pose
See Standing Poses
Vrksasana
Triangle PoseTrikonasana
Turtle Pose
See Sitting Poses
Kurmasana
Twisting Chair Pose
See Standing Poses
Parivrtta Utkatasana
Twisting Extended Side Angle Pose
See Standing Poses
Two-Footed PoseDvipada Pitham
Upward Abdominal LockUddiyana Bandha
Upward Bow or Wheel Pose
See Backbends
Urdhva Dhanurasana
Upward Facing Dog Pose
See Prone Poses
Urdhva Mukha Svanasana
Upward Facing Two-Foot Staff Pose
See Backbends
Dwi Pada Viparita Dandasana
Upward Plank Pose
See Supine Poses
Purvottanasana
Upward Salute, Raised Hands Pose
See Standing Poses
Urdhva Hastasana
Warrior I Pose
See Standing Poses
Virabhadrasana I
Warrior II Pose
See Standing Poses
Virabhadrasana II
Warrior III Pose
See Standing Poses
Virabhadrasana III
Wide Angle Seated Forward BendUpavistha Konasana
Wind-Relieving PosePavanamuktasana
Head to Knee PoseJanu Sirsasana
Plow Pose
See Inversions
Halasana
Wild ThingCamatkarasana
Kundalini Frog Squats
Supine Baby Cradle Pose
Big toe pose
See Sitting Poses
Padangusthasana

 Sun Salutation (basic)

1) Mountain, Prayer Pose
2) Reach/Arch Back
3) Standing Forward Fold
4) Lunge Pose
5) Plank Pose
6) Four Limbed Staff Pose
7) Cobra
8) Downward Facing Dog
9) Lunge Pose
10) Standing Forward Bend
11) Reach/Arch back
12) Mountain, Prayer Pose

surya-namaskar, sun salutations

Sun Salutation (my version)

A frequent problem with basic Sun Salutations is the huge step forward from Downward Facing Dog to Standing Forward Fold. I have been frustrated with this combination and found that many others have difficulty here as well for various reasons.

So, when leading from the right side, we step the right foot back, then left foot back and come to Plank Pose. On the way back from Downward Dog, bring the left knee down to the mat and the right foot forward. Place the left hand on right knee to help generate a gentle twist while opening right arm back with a deep breath. Next, bring the hand to the front and place each palm down on either side of the right foot. Curl the back toes under and push up and forward into Standing forward Fold. The rest of the Salutation is basically the same. 

 

Moon Salutation

Moon Salutation

 

Five Tibetan Rights

images-2The Five Tibetan Rites is a series of movements that Tibetan monks began practicing over 2,000 years ago. These exercises were designed to reverse aging, rejuvenate, and heal the body and mind.

These Five Rites stimulate all seven chakras to spin rapidly at the same rate, allowing a natural flow of energy throughout the body. It is believed that aging is affected by the level of activity of the chakras. If one chakra is blocked or slowed, then vital life energy cannot circulate. This is when illness and aging set in.

The body has seven centers. They revolve at great speed in the healthy body, but when slowed down -well that is just another name for old age, ill-health, and senility. The quickest way to regain youth, health, and vitality is to start these energy centres spinning normally again. There are five simple exercises that will accomplish this. Any one of them alone is helpful, but all five are required to get the best results. These five exercises are not really exercises at all. The Lamas call them rites, and so that is how I shall refer to them, too. ~Col. Bradford Ancient Secret of the Fountain of Youth

Begin each Rite x3 or more until you work up to 21 repetitions. Build up over time. Once 21 reps is accomplished, work on speed rather than increasing the number. You may want to break them into three sets of seven repetitions or simply do what you can. Do your best to breathe deeply through all the Rites. It is recommended to do all five Rites, one after the other in order every single day. The maximum you should skip is one day each week. If done less frequently, results are greatly reduced. Work at your own pace. Once you learn this series, you have a simple routine that is easy to stick to. Consistency is the key!

RITE #1: Stand straight with arms stretched out parallel to the ground. Spin clockwise until you get slightly dizzy. Find a point of focus (Dristhi) and spin your head quickly to find it before your body does, like a dancer. This will help lessen the dizziness. Do not forget to breathe. Breathe deeply, from the belly throughout this movement. Then rest in Mountain Pose, (Tadasana), with eyes closed for a few deep breaths and ‘tune in’ to your inner sensations.

Modify: If this causes too much dizziness you can: do less, do it very slowly, or keep the feet planted and swing the arms.

 RITE #2: Lie on your back, arms palms down at your sides. legs are extended and engaged. Inhale, lifting the legs upward. Try to keep the legs straight. Hold and exhale, bringing legs back down. Listen to your body and rest if needed. When repetitions are completed, bring the knees into the chest and rock side to side. Take a short time to relax Savasana and again, ‘tune in’ to your inner sensations.
Modify: If needed, place hands behing the neck for support. You can also bend the knees.

RITE #3: Kneel with knees slightly more than shoulder width apart. Bring your hands to rest on the lower back for support. With eyes closed, inhale into Camel Pose (Ustrasana) by gently bringing your hips forward, arching back and lifting the chest upward and tilting your head back as far as is comfortable. Exhale to return to upright. Rest in Child’s Pose (Balasana), when needed and the end of the repetitions. Focus your breath into into the lower back, hips and pelvis.

RITE#4: Sit in Dandasana with both legs extended, feet shoulder width apart. Bring your hands beside and slightly behind you with fingers facing towards the feet. Inhale, lifting your hips up as high as possible, either looking to your navel or tilting head back. Exhale to come back down to sitting in a controlled manner, feet flexed. Rest in sitting position when needed. Relax and breathe.
Modify: Protect the wrists and shoulders by moving up and down, in and out of bridge pose.

RITE#5: Inhale as you move into Downward Facing Dog (Adho-Mukha Svanasana). Exhale to Up-Dog, letting the hips drop. Legs are close to the floor but not touching. As you get better, speed up the movement a little. When needed, rest in Child’s Pose (Balasana), then resume.

Modify: Move from Downward Facing Dog to Table pose.
When all Rites are complete, rest in savasana for as long as possible to let the body absorb the benefits of the practice. Breathe deeply.
Below is a short video to walk you through the 5 Tibetan Rites.

See: Mattress-Approved Bedtime Yoga

See: Mattress-Approved Morning Yoga


 

 Special thanks to my yoga models Amanda, Dana & Jennifer!

See listing of Yoga Videos from Gaiam

 

Gaiam Your #1 Source For Everything Yoga! Click Here!