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Ashtanga Yoga Poses

Below is a list of poses for Ashtanga Yoga Poses. The majority of the poses have variations to provide you with examples to fit your needs.

An example is:

Surya Namaskara A (Sun Salute A)
  • Full Asana Sequence
  • Variation with bent knees (protects low back from tight hamstrings)
  • Variation with high hover (helps shoulders as you build strength for full pose)
  • Variation with bent knees and high hover
Ashtanga Yoga Poses

Asana Name

English Name


Perfect Standing Pose

Surya Namaskara A

Sun Salute A

Surya Namaskara B

Sun Salute B


Foot to Thumb Forward Bend Pose


Foot to Hand Forward Bend Pose

Utthita Trikonasana

Extended Triangle Pose

Parivritta Trikonasana

Revolved Triangle Pose

Utthita Parsvakonasana

Extended Side Angle Pose

Parivritta Parsvakonasana

Revolved Sided Angle Pose

Prasarita Padottanasana A

Spread Leg Intense Stretch A Pose

Prasarita Padottanasana B

Spread Leg Intense Stretch B Pose

Prasarita Padottanasana C

Spread Leg Intense Stretch C Pose

Prasarita Padottanasana D

Spread Leg Intense Stretch D Pose


Sideways Extension Pose

Utthita Hasta Padangusthasana A

Extended Hand to Toe A Pose

Utthita Hasta Padangusthasana B

Extended Hand to Toe B Pose

Utthita Hasta Padangusthasana C

Extended Hand to Toe C Pose

Utthita Hasta Padangusthasana D

Extended Hand to Toe D Pose

Ardha Baddha Padmottanasana

Half Bound Lotus Intense Stretch Pose


Mighty Pose

Virabhadrasana A

Warrior A Pose

Virabhadrasana B

Warrior B Pose


Staff Pose

Paschimottanasana A

Back Extension A Pose

Paschimottanasana B

Back Extension B Pose

Paschimottanasana C

Back Extension C Pose

Paschimottanasana D

Back Extension D Pose


Forward Extension Pose

Ardha Baddha Padma Paschimottanasana

Half Bound Lotus Intense Stretch Pose

Trianga Mukhaikapada Paschimottanasana

Three Limbs Forward Bend Intense Stretch Pose

Janu Sirsasana A

Head to Knee A Pose

Janu Sirsasana B

Head to Knee B Pose

Janu Sirsasana C

Head to Knee C Pose

Marichyasana A

Marichi A Pose

Marichyasana B

Marichi B Pose

Marichyasana C

Marichi C Pose

Marichyasana D

Marichi D Pose


Boat Pose


Arm Pressure Pose


Tortoise Pose

Supta Kurmasana

Sleeping Tortoise Pose

Garbha Pindasana

Womb Embryo Pose

Baddha Konasana

Bound Angle Pose

Upavishta Konasana

Seated Angle Pose

Supta Konasana

Sleeping Angle Pose

Supta Padangusthasana A

Sleeping Big Toe A Pose

Supta Padangusthasana B

Sleeping Big Toe B Pose

Supta Padangusthasana C

Sleeping Big Toe C Pose

Ubhaya Padangusthasana

Both Feet Big Toe Pose

Urdhva Mukha Paschimottanasana

Upward Facing Intense Stretch Pose

Setu Bandhasana

Bridge Pose

Urdhva Dhanurasana

Upward Bow Pose

Salamba Sarvangasana

Whole Body Pose


Plow Pose Pose


Ear Pressure Pose

Urdhva Padmasana

Upward Lotus Pose


Embryo Pose


Fish Pose

Uttana Padasana

Extended Leg Pose

Sirsasana A

Head Standing A Pose

Sirsasana B

Head Standing B Pose

Baddha Padmasana

Bound Lotus Pose


Lotus Pose


Sprung Up Pose


Corpse Pose

High Chaturanga

Plank Pose

Urdhva Hastasana

Standing Upward Salute


Forward Extension

Chaturanga Dandasana

Four Limbed Staff Pose

Adho Mukha Svanasana

Downward Dog

Urdhva Mukha Svanasana

Upward Dog


Knees to Chest


Crane Pose

Tittibhasana A

Insect Pose


Rooster Pose


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