# List of asanas

An asana (Sanskrit: आसन, IAST: āsana) is a body posture, used in both medieval hatha yoga and modern yoga. 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.
The traditional number of asanas is the symbolic 84, but different texts identify different selections, sometimes listing their names without describing them. 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. 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. As another example, the headstand is now known by the 20th century name Shirshasana, but an older name for the pose is Kapalasana. Sometimes, the names have the same meaning, as with Bidalasana and Marjariasana, both meaning Cat Pose.

## 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 [facing] dog) |
| Ardha | अर्ध | half | Ardha Padmasana (half lotus) |
| Baddha | बद्ध | bound | Baddha Konasana (bound angle) |
| Dvi | द्वि | two | Dvi Pada Kaundinyasana (two-legged Kaundinya) |
| Eka | एक | one | Eka Pada Shirshasana (one-legged headstand) |
| Parsva | पार्श्व | side | Parsva Bakasana (side crane) |
| Parivritta | परिवृत्त | revolved | Parivritta Trikonasana (reverse triangle) |
| Prasarita | प्रसारित | spread out | Prasarita Padottanasana (wide stance forward bend) |
| Salamba | सालम्ब | supported | Salamba Shirshasana (supported headstand) |
| Supta | सुप्त | supine, reclining | Supta Virasana (reclining hero) |
| Upavishta | उपविष्ठ | seated | Upavishta Konasana (wide-angle seated forward bend) |
| Urdhva | ऊर्ध्व | upwards | Urdhva Dhanurasana (upwards bow) |
| Utthita | उत्थित | extended | Utthita Parsvakonasana (extended side angle) |
| Viparita | विपरीत | inverted | Viparita Dandasana (inverted staff) |

## Asanas

A single asana is listed for each main 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. Since then, variations of many other poses have been created; their names are not listed here. 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". 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:
* AS = Ahirbudhnya Saṃhitā, c. 7th century
* BaH = Bahr al-Hayāt, 17th century
* DU = Darśana Upaniṣad, c. 4th century
* GhS = Gheraṇḍa Saṃhitā, 17th century
* GS = Gorakṣaśataka, 10th century
* HAP = Hațhābhyāsapaddhati, 18th century
* HR = Haṭha Ratnāvali, 17th century
* HY = Hemacandra's Yogaśāstra, 11th century
* HYP = Haṭha Yoga Pradīpikā, 15th century
* JP = Joga Pradīpikā, 18th century
* LoY = Light on Yoga, 1966
* PL = Post-Light on Yoga
* PSV = Pātañjalayogaśāstravivaraṇa, 8th century
* ShS = Śiva Saṃhitā, 14th century
* ST = Śrītattvanidhi, 19th century
* TB = Theos Bernard, 1950
* TK = Tirumalai Krishnamacharya, c. 1940
* V = Vimānārcanākalpa, 10th century
* VM = Vivekamārtaṇḍa, 13th century
* VS = Vāsiṣṭha Saṁhitā, 13th century
| Asana | Sanskrit | English | Type | Effect on spine | Suitable for meditation | Described | Yin Yoga variant |
| Adho Mukha Shvanasana | अधोमुखश्वानासन | Downward-Facing Dog | Standing | Forward bend | | 20th C. TK 18th C. HAP (in dynamic pose "Gajāsana") | |
| Adho Mukha Vrikshasana | अधोमुखवृक्षासन | Downward-Facing Tree, Yoga Handstand | Balancing | | | 18th C. HAP | |
| Akarna Dhanurasana | आकर्णधनुरासन | Shooting bow, Archer, Bow and arrow | Sitting | | | 19th C. ST (as Dhanurāsana) | |
| Anantasana | अनन्तासन | Ananta's pose, Vishnu's Couch pose | Reclining | | | 20th C. LoY | |
| Anjaneyasana | अञ्जनेयासन | Crescent Moon | Standing | Backbend | | 20th C. | Dragon |
| Ardha Chandrasana | अर्धचन्द्रासन | Half moon | Standing | | | 20th C. LoY | |
| Ashtanga Namaskara | अष्टाङ्ग नमस्कार | Eight-Limbed Salutation Caterpillar | Reclining | | | 20th C. TK | |
| Astavakrasana | अष्टावक्रासन | Aṣṭāvakra's pose, Eight-angled | Balancing | | | 20th C. LoY | |
| Baddha Konasana Bhadrasana | बद्धकोणासन | Bound angle, Cobbler's pose | Sitting | | Meditation | 15th C. HYP 17th C. GhS | Butterfly |
| Bakasana Kakasana | बकासन, ककासन | Crane (arms straight) Crow (arms bent) | Balancing | | | 17th C. HR | |
| Balasana | बालासन | Child | Sitting | | | 20th C. TK 19th C. ST Ananda Balasana (as Kandukasana) | Child's |
| Bhairavasana Ankushasana | भैरवासन अण्कुशासन | Formidable | Reclining | | | 19th C. ST | |
| Bharadvajasana | भरद्वाजासन | Bharadvaja's twist | Sitting | Twist | | 20th C. LoY | Seated Twist |
| Bhekasana | भेकासन | Frog | Reclining | Backbend | | 20th C. LoY | |
| Bhujangasana | भुजङ्गासन | Cobra | Reclining | Backbend | | 17th C. GhS 2.42 | Seal, Sphinx |
| Bhujapidasana | भुजपीडासन | Arm-pressing posture | Balancing | | | 20th C. LoY | Snail |
| Bidalasana Marjariasana | बिडालासन मार्जरीआसन | Cat | Kneeling | Backbend | | 20th C. T.K.V. Desikachar, Satyananda Saraswati | |
| Chaturanga Dandasana | चतुरङ्गदण्डासन | Four-Limbed Staff Low Plank | Reclining | | | 20th C. TK | |
| Dandasana | दण्डासन | Staff | Sitting | | | 8th C. PSV | |
| Dhanurasana | धनुरासन | Bow | Reclining | Backbend | | 15th C. HYP 1.27 | |
| Durvasasana | दुर्वासासन | Durvasa's Pose | Standing, Balancing | | | 19th C. ST (as 'Trivikramasana') | |
| Garbha Pindasana | गर्भासन | Embryo in Womb | Sitting | | | 17th C. BaH | |
| Garudasana | गरुडासन | Eagle | Standing, Balancing | | | 19th C. ST | |
| Gomukhasana | गोमुखासन | Cow-faced | Sitting | | Meditation | 4th C. DU 3.3–4 7th C. AS 10th C. V 15th C. HYP 1.20 17th C. HR 3 | Shoelace |
| Gorakshasana | गोरक्षासन | Cowherd Gorakhnath's pose | Sitting | | Meditation | 14th C. ShS 3.108-112 15th C. HYP 1.28-29 17th C. GhS 2.24-25 | |
| Halasana | हलासन | Plough | Inversion | Forward bend | | 19th C. ST (as Lāṇgalāsana, plough) 20th C. TB | |
| Hanumanasana | हनुमनासन | Hanuman's Pose | Sitting | | | 20th C. TK | |
| Janusirsasana | जानुशीर्षासन | Head-to-Knee | Sitting | Forward Bend | | 20th C. TK | |
| Jathara Parivartanasana | ञटर परिवर्तनासन | Belly twist | Reclining | Twist | | 20th C. LoY | |
| Kapotasana | कपोतासन | Pigeon | Kneeling | Backbend | | 20th C. LoY | |
| Karnapidasana | कर्णपीडासन | Ear-pressing | Inversion | Forward bend | | 20th C. TB (as variant of Halasana); LoY | |
| Kaundinyasana | कौण्डिन्यसन | Kaundinya's pose | Balancing | | | 20th C. LoY | |
| Kraunchasana | क्रौञ्चासन | Heron | Sitting | | | 17th C. HR | |
| Kukkutasana | कुक्कुटासन | Cockerel | Balancing | | | 7th C. AS 13th C. VS 15th C. HYP 1.23 17th C. GhS 2.31 | |
| Kurmasana | कूर्मासन | Tortoise | Sitting | Forward bend | | 7th C. AS | |
| Lolasana | लोलासन | Pendant | Balancing | | | 20th C. | |
| Makarasana | मकरासन | Crocodile | Reclining | | | 17th C. GhS 2.40 | |
| Malasana | मालासन | Garland | Squatting | Forward bend | | 20th C. LoY | |
| Mandukasana | मन्दुकासन | Frog | Sitting | | | 17th C. GhS | |
| Marichyasana | मरीच्यासन | Marichi's Pose | Sitting | Twist | | 20th C. TK | |
| Matsyasana | मत्स्यासन | Fish | Reclining | Backbend | | 17th C. GhS 2.21 | Fish |
| Matsyendrasana | मत्स्येन्द्रासन | Lord of the Fishes Matsyendra's pose | Sitting | Twist | | 15th C. HYP 1.28-29 17th C. GhS | |
| Mayurasana | मयूरासन | Peacock | Balancing | | | 10th C. V 15th C. HYP 1.33 | |
| Muktasana | मुक्तासन | Liberated | Sitting | | Meditation | 10th C. V | |
| Natarajasana | नटराजासन | Lord of the Dance Dancer Nataraja's Pose | Standing | Backbend | | 20th C. TK | |
| Navasana Naukasana | नावासन, परिपूर्णनावासन नौकासन | Boat | Sitting | Forward bend | | 19th C. ST | |
| Padmasana | पद्मासन | Lotus | Sitting | | Meditation | 4th C. DU 8th C. PSV | |
| Parighasana | परिघासन | Gate | Standing | | | 20th C. TK | |
| Parshvakonasana | पार्श्वकोणासन | Side angle | Standing | | | 20th C. TK | |
| Parshvottanasana | पार्श्वोत्तनासन | Intense side stretch | Standing | | | 20th C. TK | |
| Pashasana | पाशासन | Noose | Squatting | Twist | | 19th C. ST | |
| Paschimottanasana | पश्चिमोत्तानासन | Seated Forward Bend | Sitting | Forward Bend | | 15th C. HYP 1:28 17th C. GhS 2:26 | Full Forward Bend, Caterpillar |
| Pincha Mayurasana | पिञ्चमयूरासन | Feathered Peacock | Balancing | | | 20th C. LoY | |
| Prasarita Padottanasana | प्रसारित पादोत्तानासन | Wide Stance Forward Bend | Standing | Forward bend | | 20th C. TK | |
| Rajakapotasana | राजकपोतासन | King Pigeon | Sitting | Backbend | | 20th C. LoY | Swan, Sleeping Swan |
| Shalabhasana | शलभासन | Locust | Reclining | Backbend | | 20th C. TB | |
| Sarvangasana | सालम्बसर्वाङ्गासन | Shoulder Stand | Inversion | | | 20th C. (this name); 19th C. as Viparita Karani in JP; 15th C. HYP | |
| Samakonasana | समकोणासन | Side splits | Sitting | | | 20th C. TK | |
| Shavasana | शवासन | Corpse | Reclining | | | 15th C. HYP 1.32 | Corpse |
| Setu Bandha Sarvangasana | सेतुबन्धसर्वाङ्गासन | Shoulder supported bridge | Inversion | Backbend | | 19th C. ST, called Kāmapīṭhāsana | |
| Siddhasana (men), Siddha Yoni Asana (women) | सिद्धासन | Accomplished, The Adept's Pose | Sitting | | Meditation | 10th C. GS 1.10-12 | |
| Simhasana | सिंहासन | Lion | Sitting | | Meditation | 4th C. DU 10th C. V | |
| Shirshasana Kapalasana | शीर्षासन | Headstand, Yoga Headstand | Inversion | | | 11th C. HY(called Duryodhanāsana or Kapālīkarana) 14th C. ShS 4.45-47 (as Viparita Karani) 15th C. HYP 3.78-81 (ditto) 17th C. GhS 3.33-35 (ditto) 18th C. JP (as Kapala āsana) | |
| Sukhasana | सुखासन | Easy | Sitting | | Meditation | 4th C. DU | Easy |
| Supta Padangusthasana | सुप्त पादाङ्गुष्ठासन | Big toe supine | Reclining | | | 20th C. TK | |
| Surya Namaskar | सुर्य नमस्कार | Salute to the Sun Sun Salutation | Standing | Forward bend, backbend sequence | | 20th C. Rajah of Aundh, then TK | |
| Svastikasana | स्वस्तिकसन | Auspicious Lucky mark | Sitting | | Meditation | 8th C. PSV | Square |
| Tadasana | ताडासन | Mountain | Standing | | | 20th C. TK | |
| Tittibhasana | टिट्टिभासन | Firefly | Balancing | | | 19th C. ST (as Mālāsana) | |
| Trikonasana, Utthita Trikonasana | त्रिकोणासन, उत्थित त्रिकोणासन | Triangle | Standing | | | 20th C. TK | |
| Trivikramasana | त्रिविक्रमासन | Trivikrama's pose Standing splits Supta Trivikramasana (reclining variant) | Standing, Balancing | | | 13th - 18th C. in Bharatnatyam dance statues of Eastern Gopuram, Nataraja Temple, Chidambaram | |
| Tulasana | तुलासन | Balance / Scales | Balancing | | | 20th C. LoY | |
| Upavishta Konasana | उपविष्टकोणासन | Open Angle | Sitting | | | 20th C. TK | Dragonfly |
| Urdhva Dhanurasana Chakrasana | ऊर्ध्वधनुरासन, चक्रासन | Upwards-facing bow, Wheel | Inversion | Backbend | | 19th C. ST (as Paryaṇkāsana) | |
| Urdhva Mukha Shvanasana | ऊर्ध्वमुखश्वानासन | Upward-Facing Dog | Reclining | Backbend | | 20th C. TK | |
| Ushtrasana | उष्ट्रासन | Camel | Kneeling | Backbend | | 20th C. LoY | |
| Utkatasana | उत्कटासन | Awkward or Powerful | Standing | | | 15th C. HYP (squatting) 17th C. GhS 20th C. TK (chair-like) | |
| Uttanasana | उत्तानासन | Standing Forward Bend | Standing | Forward bend | | 20th C. TB (as Padahastasana); TK | |
| Utthita Hastapadangusthasana | उत्थित हस्तपादाङ्गुष्ठासन | Standing Big Toe Hold (I: leg to the side; II: leg to the front) | Standing | | | 20th C. TK | |
| Vajrasana | वज्रासन | Thunderbolt | Kneeling | | Meditation | 17th C. GhS (may mean Virasana) | |
| Vasishtasana | वसिष्ठासन | Vasishta's pose, Side plank | Balancing | | | 20th C. TK | |
| Viparita Dandasana | विपरीत दण्डासन | Inverted Staff | Inversion | Backbend | | 20th C. TK?, LoY | |
| Viparita Karani Uttanapadasana (variant) | विपरीतकरणि | Inverted practice Legs up the wall | Inversion | | | 13th C. VM for pratyahara 14th C. ShS 4.45-47 15th C. HYP 3.78-81 17th C. GhS 3.33-35 and other texts | Legs-Up-the-Wall |
| Viparita Virabhadrasana | विपरीतवीरभद्रासन | Reversed Warrior | Standing | | | 21st C. PL | |
| Virabhadrasana I | वीरभद्रासन | Warrior I | Standing | | | 20th C. TK | |
| Virabhadrasana II | वीरभद्रासन II | Warrior II | Standing | | | 20th C. TK | |
| Virabhadrasana III | वीरभद्रासन III | Warrior III | Standing | | | 20th C. TK | |
| Virasana, Dhyana Virasana | वीरासन, ध्यान वीरासन | Hero, Hero's Meditation | Kneeling | | Meditation | 4th C. DU 8th C. PSV (these may refer to a different meditation pose) | |
| Vrikshasana | वृक्षासन | Tree | Standing, Balancing | | | 17th C. GhS | |
| Vrischikasana | वृश्चिकासन | Scorpion | Inversion | Backbend | | 20th C. LoY (13th - 18th C. in Bharatnatyam dance statues of Eastern Gopuram, Nataraja Temple, Chidambaram but not yoga) | |
| Yoganidrasana Pasini Mudra | योगनिद्रासन | Yogic sleep Noose Mudra | Reclining | Forward bend | | 17th C. HR 3.70 17th C. GhS 3.84 as a Mudra 18th C. painting, Mysore | |