90+ Yoga Poses List – Check Simple Asanas Names with Type

Yoga poses, also known as asanas, are specific body postures and positions practiced in yoga. They are a fundamental aspect of yoga practice and are designed to improve flexibility, strength, balance, and overall well-being. Check 90+ yoga poses list with simple asanas names and types.

There are numerous yoga poses offering a wide range of physical, mental, and emotional benefits. Some common yoga poses Mountain Pose (Tadasana), Child’s Pose (Balasana), Tree Pose (Vrikshasana), among others. Know simple asanas names where each one has its own unique benefits.

90+ Yoga Poses List

Asanas	Yoga Pose Name In English	Type, Effect on Spine
Adho Mukha Shvanasana	Downward-Facing Dog	Standing, Forward bend
Adho Mukha Vrikshasana	Downward-Facing Tree, Yoga Handstand	Balancing
Akarna Dhanurasana	Shooting bow, Archer, Bow and arrow	Sitting
Anantasana	Ananta’s pose, Vishnu’s Couch pose	Reclining
Anjaneyasana	Crescent Moon	Standing, Backbend
Ardha Chandrasana	Half moon	Standing
Ashtanga Namaskara	Eight-Limbed Salutation Caterpillar	Reclining
Astavakrasana	Aṣṭāvakra’s pose, Eight-angled	Balancing
Baddha Konasana Bhadrasana	Bound angle, Cobbler’s pose	Sitting
Bakasana Kakasana	Crane (arms straight) Crow (arms bent)	Balancing
Balasana	Child	Sitting
Bhairavasana Ankushasana	Formidable	Reclining
Bharadvajasana	Bharadvaja’s twist	Sitting, Twist
Bhekasana	Frog	Reclining, Backbend
Bhujangasana	Cobra	Reclining, Backbend
Bhujapidasana	Arm-pressing posture	Balancing
Bidalasana Marjariasana	Cat	Kneeling, Backbend
Chaturanga Dandasana	Four-Limbed Staff Low Plank	Reclining
Dandasana	Staff	Sitting
Dhanurasana	Bow	Reclining, Backbend
Durvasasana	Durvasa’s Pose	Standing, Balancing
Garbha Pindasana	Embryo in Womb	Sitting
Garudasana	Eagle	Standing, Balancing
Gomukhasana	Cow-faced	Sitting
Gorakshasana	Cowherd Gorakhnath’s pose	Sitting
Halasana	Plough	Inversion, Forward bend
Hanumanasana	Hanuman’s Pose	Sitting
Janusirsasana	Head-to-Knee	Sitting, Forward bend
Jathara Parivartanasana	Belly twist	Reclining, Twist
Kapotasana	Pigeon	Kneeling, Backbend
Karnapidasana	Ear-pressing	Inversion, Forward bend
Kaundinyasana	Kaundinya’s pose	Balancing
Kraunchasana	Heron	Sitting
Kukkutasana	Cockerel	Balancing
Kurmasana	Tortoise	Sitting, Forward bend
Lolasana	Pendant	Balancing
Makarasana	Crocodile	Reclining
Malasana	Garland	Squatting, Forward bend
Mandukasana	Frog	Sitting
Marichyasana	Marichi’s Pose	Sitting, Twist
Matsyasana	Fish	Reclining, Backbend
Matsyendrasana	Lord of the Fishes Matsyendra’s pose	Sitting, Twist
Mayurasana	Peacock	Balancing
Muktasana	Liberated	Sitting
Natarajasana	Lord of the Dance Dancer Nataraja’s Pose	Standing, Backbend
Navasana Naukasana	Boat	Sitting, Forward bend
Padmasana	Lotus	Sitting
Parighasana	Gate	Standing
Parshvakonasana	Side angle	Standing
Parshvottanasana	Intense side stretch	Standing
Pashasana	Noose	Squatting, Twist
Paschimottanasana	Seated Forward Bend	Sitting, Forward Bend
Pincha Mayurasana	Feathered Peacock	Balancing
Prasarita Padottanasana	Wide Stance Forward Bend	Standing, Forward bend
Rajakapotasana	King Pigeon	Sitting, Backbend
Shalabhasana	Locust	Reclining, Backbend
Sarvangasana	Shoulder Stand	Inversion
Samakonasana	Side splits	Sitting
Shavasana	Corpse	Reclining
Setu Bandha Sarvangasana	Shoulder supported bridge	Inversion, Backbend
Siddhasana (men), Siddha Yoni Asana (women)	Accomplished, The Adept’s Pose	Sitting
Simhasana	Lion	Sitting
Shirshasana Kapalasana	Headstand, Yoga Headstand	Inversion
Sukhasana	Easy	Sitting
Supta Padangusthasana	Big toe supine	Reclining
Surya Namaskar	Salute to the Sun Sun Salutation	Standing, Forward bend
Svastikasana	Auspicious Lucky mark	Sitting
Tadasana	Mountain	Standing
Tittibhasana	Firefly	Balancing
Trikonasana, Utthita Trikonasana	Triangle	Standing
Trivikramasana	Trivikrama’s pose Standing splits Supta Trivikramasana (reclining variant)	Standing / Balancing
Tulasana	Balance / Scales	Balancing
Upavishta Konasana	Open Angle	Sitting
Urdhva Dhanurasana Chakrasana	Upwards-facing bow, Wheel	Inversion, Backbend
Urdhva Mukha Shvanasana	Upward-Facing Dog	Reclining, Backbend
Ushtrasana	Camel	Kneeling, Backbend
Utkatasana	Awkward or Powerful	Standing
Uttanasana	Standing Forward Bend	Standing, Forward bend
Utthita Hastapadangusthasana	Standing Big Toe Hold (I: leg to the side; II: leg to the front)	Standing
Vajrasana	Thunderbolt	Kneeling
Vasishtasana	Vasishta’s pose, Side plank	Balancing
Viparita Dandasana	Inverted Staff	Inversion, Backbend
Viparita Karani Uttanapadasana (variant)	Inverted practice Legs up the wall	Inversion
Viparita Virabhadrasana	Reversed Warrior	Standing
Virabhadrasana I	Warrior I	Standing
Virabhadrasana II	Warrior II	Standing
Virabhadrasana III	Warrior III	Standing
Virasana, Dhyana Virasana	Hero, Hero’s Meditation	Kneeling
Vrikshasana	Tree	Standing, Balancing
Vrischikasana	Scorpion	Inversion, Backbend
Yoganidrasana Pasini Mudra	Yogic sleep Noose Mudra	Reclining, Forward bend

Benefits of Simple Asanas

Here are some of the key advantages of practicing asanas regularly:-

• Improved Flexibility: Regular practice of asanas helps increase flexibility in the muscles, joints, and connective tissues, leading to better range of motion and reduced risk of injuries.
• Increased Strength: Many yoga poses require you to support your body weight, which helps build strength in various muscle groups, including the core, arms, legs, and back.
• Better Posture: Asanas promote awareness of body alignment, helping you develop better posture both on and off the mat.
• Enhanced Balance and Coordination: Balancing poses in yoga improve stability and coordination, leading to better overall body control.
• Stress Reduction: Practicing asanas encourages relaxation and reduces the production of stress hormones, promoting a sense of calm and well-being.
• Improved Concentration: As you focus on maintaining the poses and your breath, yoga enhances your concentration and mental clarity.
• Mind-Body Connection: Yoga fosters a deeper connection between your mind and body, promoting self-awareness and mindfulness.
• Better Circulation: Certain asanas help improve blood circulation, which can benefit the cardiovascular system and overall health.
• Boosted Energy Levels: Yoga poses, especially inversions, can help increase energy levels by stimulating the nervous system and improving blood flow to the brain.
• Relief from Aches and Pains: Regular asana practice can alleviate muscle tension, back pain, and other common physical discomforts.
• Enhanced Respiratory Function: Specific breathing techniques (pranayama) incorporated in yoga can improve lung capacity and breathing efficiency.
• Detoxification: Certain twisting and bending poses help massage and stimulate organs, aiding in detoxification and digestion.
• Emotional Balance: Asanas, combined with breathwork, can help regulate emotions, reduce anxiety, and improve mood.
• Better Sleep: Practicing asanas can promote better sleep patterns and help combat insomnia.
• Spiritual Growth: For many practitioners, asanas serve as a means to prepare the body and mind for deeper spiritual practices and meditation.

It’s important to note that the benefits of yoga asanas are not only physical but also extend to mental and emotional well-being. Regular practice, along with proper alignment and mindfulness, can lead to a healthier, more balanced lifestyle. As with any physical activity, it’s recommended to consult with a healthcare professional before starting a new yoga practice, especially if you have any pre-existing medical conditions.