Yoga poses, or asanas, are the shapes you hold and move through in practice. This library gives 51 step-by-step guides, from the full Surya Namaskar to seated, standing, hip-opening, backbending and restorative poses, each with benefits and cautions; most also cover muscles worked. Beginners can start with Mountain Pose.
The flowing twelve-step sequence at the heart of a yoga practice. The best place to begin.
Stretches the hamstrings, groins, hips and calves.
BeginnerStrengthens the legs, knees and ankles.
BeginnerImproves balance, steadiness and focus.
BeginnerBuilds an even, grounded foundation for all standing poses
BeginnerStrengthens the thighs, glutes and calves
Beginner to intermediateStretches the hamstrings, calves and back of the legs
BeginnerDevelops single-leg balance, focus and concentration
IntermediateStretches the hamstrings, calves and shoulders
Beginner to intermediateStrengthens the legs, glutes and ankles while you hold a steady stance
BeginnerImproves whole-body balance and focused, present attention
IntermediateImproves balance, focus and overall postural awareness
IntermediateStretches the hamstrings, calves and inner thighs
BeginnerStretches the thighs, ankles and the tops of the feet
BeginnerOpens the hips and stretches the ankles and knees over time
IntermediateGently opens the hips, knees and ankles
BeginnerStrengthens the back, abdomen and the muscles around the spine
BeginnerStretches the thighs, knees and ankles
BeginnerOpens and stretches the inner thighs, groin and hips.
BeginnerOpens the outer hips and stretches the thighs and gluteal muscles
BeginnerGently stretches and tones the abdominal region as the torso folds forward
BeginnerOpens the hips, groin and inner thighs through a deep squat
BeginnerDeeply opens the outer hips and stretches the gluteal muscles
IntermediateOpens the hip flexors and the front of the back thigh
BeginnerStretches the back of the body, including the hamstrings, calves and lower back.
BeginnerStretches the hamstrings, hips and groin of the extended leg
BeginnerStretches the hamstrings, inner thighs and groin
BeginnerStrengthens the muscles of the spine, upper back and shoulders.
BeginnerStrengthens the back muscles, glutes, hamstrings and thighs.
BeginnerGently mobilises and loosens the spine from neck to tailbone.
BeginnerStretches and opens the chest, abdomen, hip flexors and front of the thighs.
IntermediateOpens the chest, shoulders and front of the body
IntermediateOpens the chest and the front of the throat
IntermediateStrengthens the back muscles, glutes and backs of the legs
BeginnerOpens the chest, shoulders and hip flexors deeply
AdvancedStrengthens the shoulders, upper arms and core through stabilising the lift.
IntermediateLengthens the spine and may help ease stiffness across the back and hips
IntermediateBuilds strength through the core, shoulders, arms and upper back
AdvancedMay feel restful for tired legs for some people; effects vary
BeginnerOffers deep rest and a sense of calm to body and mind.
BeginnerEncourages slow diaphragmatic breathing, which helps calm the nervous system
BeginnerActivates the body's relaxation response and helps ease stress
BeginnerGently opens the hips, inner thighs and groin
BeginnerGently opens the hips, inner thighs and groin
BeginnerTraditionally practised for the abdomen and digestion
BeginnerIf you are new to yoga, begin with six gentle poses: Mountain Pose, Easy Pose, Child's Pose, Cat-Cow, Bridge and Corpse Pose. Each guide notes how to modify the pose. Our page on yoga for beginners explains how a first class works.
Every asana in the library, with its Sanskrit name. Select a name to open its step-by-step guide.
Poses are one part of yoga; breathing and hand positions are others. Our pranayama guide introduces two breathing practices: Kapalbhati and Anulom Vilom. For a reclined pose to learn, see Pawanmuktasana, and read about mudras, the hand positions described in traditional yoga practice.
Reading a guide is a start; practising with a teacher who can see you is better. At Anand Yoga Centre in Kolathur, slow, held poses are taught in our Hatha yoga classes, and flowing sequences such as Surya Namaskar in our Vinyasa yoga classes. Seated practice has its own meditation classes. See class fees for the first-class price.
Start with Surya Namaskar in small, women-first batches at Anand Yoga Centre, Kolathur, with hands-on guidance from Sailaja.
