A Full Yoga Pose Chart with Descriptions includes various yoga poses and their key benefits. Mountain Pose calms the mind and strengthens thighs and ankles. Tree Pose improves balance, focus, and leg strength. Warrior I strengthens legs and tones abs. Warrior II opens hips and shoulders. Triangle stretches multiple body parts.
Welcome to the Full Yoga Pose Chart with Descriptions!
Namaste, fellow yogis and visitors. I’m delighted to share with you this comprehensive resource I’ve created, a treasure trove of yoga poses complete with detailed descriptions and their key benefits. Whether you’re an experienced yogi or just starting your yoga journey, this chart is designed to help you discover, explore, and deepen your yoga practice .
Yoga is a powerful and transformative practice that can bring balance and harmony to our physical, mental, and spiritual well-being. Each pose you’ll find here has its unique set of benefits, and I hope you’ll use this chart as a guide to enhance your flexibility , strength , balance , and overall wellness.
yoga pose part 1 Yoga Pose Description Key Benefits Mountain Pose (Tadasana) Standing with feet together, palms at heart center. Calms the mind, strengthens thighs and ankles. Tree Pose (Vrksasana) Balancing on one leg with the other foot pressed to inner thigh and arms raised overhead. Improves balance, focus, and leg strength. Warrior I (Virabhadrasana I) Lunge position with arms reaching up. Strengthens legs and tones abs. Warrior II (Virabhadrasana II) Wide lunge with arms straight out to sides. Opens hips and shoulders. Triangle (Trikonasana) Wide stance with front leg bent, hand on front shin and other arm extended up. Stretches thighs, knees, ankles, hips, groin, and spine. Downward Facing Dog (Adho Mukha Svanasana) Inverted V shape with hands and feet on the floor and hips lifted up. Stretches muscles in the back of the body. Upward Facing Dog (Urdhva Mukha Svanasana) Lying on stomach, palms press down and lift chest up. Strengthens the spine and arms. Cobra (Bhujangasana) Lying on the stomach, chest lifted off the floor. Stretches chest muscles. Child’s Pose (Balasana) Kneeling with the torso folded over thighs, forehead to the floor. Gently stretches hips, thighs, and ankles, and calms the mind. Seated Forward Bend (Paschimottanasana) Sitting, legs extended, fold the torso over legs. Stretches hamstrings and calves. Bridge (Setu Bandha Sarvangasana) Lying on the back, knees bent, lift hips up. Strengthens back muscles. Plow (Halasana) Lying on the back, legs lifted over the head touching the floor behind the head. Stretches shoulders and spine. Corpse Pose (Savasana) Lying flat on the back with arms at the sides, palms up. Provides total relaxation for the mind and body.
Yoga Pose Part 2 Yoga Pose Description Key Benefits Plank (Phalakasana) Top of a push-up position. Strengthens arms, wrists, and core. Strengthens upper body and core. Four Limbed Staff Pose (Chaturanga Dandasana) Similar to plank but lowered closer to the ground. Tones arms, chest, and abs. Strengthens arms, chest, and core. Pigeon Pose (Eka Pada Rajakapotasana) One leg back in a lunge, other leg bent in front. Opens hips. Deep hip opener and stretching. Thread the Needle (Parsva Balasana) On hands and knees, one arm threads under the chest to the opposite side. Stretches shoulders. Stretches and releases tension in the shoulders. Camel Pose (Ustrasana) Kneeling, hands on lower back, arch the spine, and drop the head back. Stretches abdomen and throat. Opens the chest and stretches the front body. Bow Pose (Dhanurasana) Lying on the stomach, grab ankles and lift the chest. Strengthens back muscles. Strengthens the back and improves posture. Reclining Hand to Big Toe Pose (Supta Padangusthasana) Lying down, one leg straight, the other bent holding the toe. Stretches hamstrings. Hamstring flexibility and leg stretching. Bound Angle Pose (Baddha Konasana) Sitting, soles of feet together, knees out. Opens hips and groin. Deep hip and groin stretching.
yoga pose Part 3 Yoga Pose Description Key Benefits Chair Pose (Utkatasana) Standing with knees bent as if sitting in a chair. Tones and strengthens legs and ankles. Strengthens legs, improves balance. Eagle Pose (Garudasana) Balancing on one leg, other leg wrapped around standing leg. Improves balance and concentration. Enhances balance, concentration, and flexibility. Extended Side Angle (Utthita Parsvakonasana) In a lunge, hand on the front leg, the other arm reaching overhead. Stretches hips, ribs, and abdomen. Revolved Triangle Pose (Parivrtta Trikonasana) In triangle pose, the front arm wraps around the front shin to twist. Stretches shoulders and thoracic spine. Half Moon Pose (Ardha Chandrasana) Balancing on one foot, the other leg extends back as the torso bends to the side. Improves balance and opens hips. Dancer’s Pose (Natarajasana) Standing, bent leg grabbed from behind, the other arm reaches up. Stretches shoulders and thighs. Boat Pose (Navasana) Balancing on the tailbone, legs lifted, torso leaning back. Strengthens the core and hip flexors. Tones the core and improves hip flexor strength. Locust Pose (Salabhasana) Lying on the stomach, arms back, lift the head, chest, legs. Tones back muscles. Strengthens the back and helps with posture. Lord of the Fishes (Matsyendrasana) Seated twist with one foot crossed over the opposite leg. Stretches the spine and shoulders. Improves spinal flexibility and stretches shoulders. Headstand (Sirsasana) Upside down on forearms, head on the mat. Calms the mind, strengthens arms. Inversion benefits, arm strength, mental focus.
yoga pose Part 4 Yoga Pose Description Key Benefits Dolphin Pose (Ardha Pincha Mayurasana) On forearms and tiptoes, hips lifted up. Strengthens arms and shoulders. Builds upper body strength, improves posture. Crow Pose (Bakasana) Balancing on hands, knees on upper arms. Strengthens core, arms, and wrists. Enhances arm and core strength, balance. Side Plank (Vasisthasana) Supporting on one hand and foot, raise hips off the floor. Tones abdomen, legs, and arms. Strengthens the core and improves balance. Firefly Pose (Tittibhasana) From downward dog, bring one leg up between arms. Stretches legs and shoulders. Improves leg flexibility, arm strength. Plow Pose (Halasana) With legs over the head, toes touch the floor behind the head. Calms the nervous system. Stretches the spine, promotes relaxation. Shoulderstand (Salamba Sarvangasana) Balancing on shoulders with legs up. Stimulates the thyroid and other glands. Enhances thyroid function, improves circulation. Fish Pose (Matsyasana) Lying flat, push torso up on forearms. Stretches chest and throat. Opens the chest, stretches neck and shoulders. Sphinx Pose (Salamba Bhujangasana) Prone pose, forearms on the ground, chest lifted. Stretches back muscles. Strengthens the spine, promotes good posture. Revolved Chair Pose (Parivrtta Utkatasana) Chair pose with an added twist. Stretches shoulders, back, hip flexors. Enhances flexibility, tones the core. Wide-Legged Forward Bend (Prasarita Padottanasana) Feet wide, bend forward, palms to the floor. Stretches inner thighs. Stretches the hamstrings and inner thighs.
yoga pose Part 5 Yoga Pose Description Key Benefits Happy Baby Pose (Ananda Balasana) Lying on the back, grab feet and open knees wide. Stretches inner groin and hips. Releases tension in the hips, groin, and lower back. Frog Pose (Bhekasana) In a squat, widen knees and lower torso between legs. Stretches inner thighs. Improves hip flexibility, targets inner thigh muscles. Half Frog Pose (Ardha Bhekasana) One foot forward, knee bent, other leg back. Opens hips. Stretches and opens the hip flexors. Pigeon Pose (Kapotasana) One leg back behind the hip, the other leg bent in front. Stretches hips, thighs, spine. Relieves tension in the hips and improves hip flexibility. King Pigeon Pose (Raja Kapotasana) Pigeon pose with the chest lowered to the front shin. Deep hip opener. Enhances hip flexibility, opens the chest. Reclining Bound Angle Pose (Supta Baddha Konasana) On the back, soles of feet together. Relaxes hips and inner thighs. Promotes relaxation, stretches the inner thighs. Reclining Hand to Big Toe Pose (Supta Padangusthasana) Lying down, leg straight up holding the big toe. Stretches hamstrings. Improves hamstring flexibility. Bridge Pose (Setu Bandhasana) On the back, knees bent, lifting hips up. Strengthens the back and hips. Tones the back and glutes, improves spine flexibility. Wheel Pose (Urdhva Dhanurasana) On knees, drop head back and lift the torso up. Deep chest and hip opener. Enhances flexibility, opens the chest and hips. Rabbit Pose (Sasangasana) Sitting on heels, bend forward to grab heels. Stretches the spine. Relieves tension in the upper back and shoulders.
yoga pose Part 6 Yoga Pose Description Key Benefits Seated Forward Fold (Paschimottanasana) Sitting with legs straight out, fold forward at the hips reaching for the feet. Stretches hamstrings, calves, and lower back. Enhances hamstring flexibility, releases lower back tension. Bound Forward Fold (Baddha Paschimottanasana) Seated forward fold with arms wrapped behind the back, grasping hands. Deepens shoulder and hip stretch. Increases flexibility in the hips and shoulders. Revolved Head to Knee Pose (Parivrtta Janu Sirsasana) Seated with one leg folded, twist the torso over the extended leg. Stretches shoulders and back. Improves spinal flexibility, stretches the back. Lord of the Dance (Natarajasana) Standing on one leg, the other leg bent behind. Improves balance. Enhances balance and core strength. Standing Split (Urdhva Prasarita Eka Padasana) One leg raised up, both legs straight. Stretches hamstrings. Increases hamstring flexibility and balance. Extended Hand to Big Toe Pose (Utthita Hasta Padangusthasana) Standing, bend over the straight leg, holding the toe. Hamstring stretch. Improves hamstring flexibility and balance. Revolved Extended Side Angle (Parivrtta Utthita Parsvakonasana) Revolved side angle with the back heel off the floor. Twists the spine and stretches the legs. Enhances spinal flexibility, strengthens the legs. Bound Triangle Pose (Baddha Trikonasana) Triangle pose bound by wrapping the bottom arm behind the back. Opens the shoulders. Increases shoulder flexibility and stretches the legs.
yoga pose Part 7 yoga pose Part 8 Yoga Pose Description Key Benefits Low Lunge (Anjaneyasana) Front knee bent, back knee down. Stretches hip flexors. Increases hip flexor flexibility. Lizard Lunge (Utthan Pristhasana) In low lunge, back foot flat, front foot turned out. Deep hip opener. Provides a deep stretch for the hips and groins. Dragonfly Pose (Eka Pada Bharmanasana) From down dog, bring one leg forward between the arms. Stretches the groin. Enhances hip and groin flexibility. Reverse Plank (Purvottanasana) Seated, hands behind hips, legs straight out, lift hips up. Strengthens arms, shoulders, and core. Develops arm and core strength, improves posture. Forearm Plank (Phalakasana) On forearms and toes in plank position. Strengthens arms and core. Enhances core strength and stability. Side Plank (Vasisthasana) Supporting on one hand and side of the foot, raise hips. Tones core, hips, and shoulders. Improves balance and strengthens the core. Handstand (Adho Mukha Vrksasana) Balancing on hands with legs straight up. Strengthens arms and shoulders. Enhances upper body strength and balance. Tripod Headstand (Sirsasana) On forearms with the head on the mat, legs up. Calms the nervous system. Inverts circulation and improves focus. Supported Headstand (Salamba Sirsasana) On forearms, stack hips over shoulders and lift legs up. Inverts circulation. Enhances balance and focus, calms the mind.
yoga pose Part 9 Yoga Pose Description Key Benefits Bound Angle Pose (Baddha Konasana) Sitting with the soles of the feet together and knees wide. Opens hips and inner thighs. Improves hip flexibility and stretches inner thighs. Cow Face Pose (Gomukhasana) Sitting with one knee crossed over the other and arms wrapped behind the back. Stretches shoulders and hips. Enhances shoulder mobility and hip flexibility.
conclusion the Full Yoga Pose Chart with Descriptions is a valuable and comprehensive resource for yoga enthusiasts of all levels. It provides a wealth of information on various yoga poses, their detailed descriptions, and the key benefits associated with each pose. Whether you are a seasoned yogi looking to deepen your practice or a beginner eager to explore the world of yoga, this chart is a valuable guide for enhancing your physical, mental, and spiritual well-being.
Yoga is a transformative practice that can bring balance and harmony to your life, and this chart is a fantastic tool to help you on your yoga journey. The poses presented here cover a wide range of physical and mental benefits, from enhancing flexibility and strength to improving balance and concentration. With this resource, you can tailor your yoga practice to meet your specific goals and needs.
So, whether you are seeking inner peace, physical vitality, or a combination of both, this Full Yoga Pose Chart with Descriptions is your trusted companion. Namaste!
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Last modified: February 4, 2024
