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Pose collection · 40 poses

Yoga poses chart: 40 poses with English and Sanskrit names

By the YogaPhilippines.com editorial teamUpdated 2 October 2026

This yoga poses chart shows 40 of the poses most often taught in classes, each with its English and Sanskrit name, grouped as standing, balancing, hands and knees, backbends, seated, and inversions and lying down. Print the A4 poster for your wall and open any pose for full steps and easier versions.

Download the printable PDF PNG

Beginner

A woman in a sage set stands tall in Mountain Pose, arms by her sides, on a mat in a sunlit Makati condo studio with towers through the window.

Mountain Pose

Tadasana
Tadasana. Stand evenly on both feet, arms by your sides.
A woman in an espresso set sits back into Chair Pose with feet together and arms reaching up, in a sunlit plaster-walled studio.

Chair Pose

Utkatasana
Utkatasana. Bend the knees and sit the hips back, arms up.
A woman in a sage set holds Warrior II, front knee bent over the ankle and arms stretched wide, gazing past her front hand in a Makati studio.

Warrior Poses

Virabhadrasana I, II and III
Virabhadrasana I, II and III. Front knee over the ankle in I and II.
A woman in an espresso set holds Triangle Pose, legs straight, lower hand on her shin and top arm reaching up, in a sunlit studio with palms.

Triangle Pose

Trikonasana
Trikonasana. Straight legs, reach forward and down to the shin or a block.
A woman in an espresso set holds Extended Side Angle, forearm on her bent front thigh and top arm reaching over her ear, on a rooftop.

Extended Side Angle

Utthita Parsvakonasana
Utthita Parsvakonasana. Forearm on the front thigh, top arm over the ear.
A woman in an espresso set folds over her straight front leg in Pyramid Pose with her hands on cork blocks.

Pyramid Pose

Parsvottanasana
Parsvottanasana. Short stance, hinge forward over the front leg.
A woman in a cream set folds between wide straight legs with hands on the mat in a wide-legged forward bend on a rooftop.

Wide Legged Forward Bend

Prasarita Padottanasana
Prasarita Padottanasana. Feet wide and parallel, fold from the hips.
A man folds forward in Standing Forward Bend with knees bent and palms on the floor beside his feet.

Standing Forward Bend

Uttanasana
Uttanasana. Fold forward with soft knees, head heavy.
A woman in a stone set kneels in Low Lunge with her back knee on a folded blanket and hands on her front thigh.

Low Lunge

Anjaneyasana
Anjaneyasana. Back knee down, hips easing forward.
A woman in a sage set balances in Tree Pose with her foot on her inner thigh and palms together at her chest, on a Manila rooftop at golden hour.

Tree Pose

Vrksasana
Vrksasana. Foot on the ankle, calf or inner thigh, never the knee.
A man on hands and knees holds a flat-backed Table Top Pose in a bright room with trees in the window.

Table Top Pose

Bharmanasana
Bharmanasana. Hands under shoulders, knees under hips.
A woman on hands and knees rounds her spine toward the ceiling in the Cat shape of Cat-Cow, head dropped, in a bright oak-floored room.

Cat-Cow

Marjaryasana Bitilasana
Marjaryasana Bitilasana. Round and arch the spine with the breath.
A woman in a sage set holds Downward-Facing Dog, hips high and arms straight, on a mat in a Makati condo studio at golden hour.

Downward-Facing Dog

Adho Mukha Svanasana
Adho Mukha Svanasana. Hips high, knees bent as much as you need.
A woman in a sage set holds a straight-armed Plank, body in one line from head to heels, in a BGC condo studio at golden hour.

Plank Pose

Phalakasana
Phalakasana. One long line from head to heels, shoulders over wrists.
A woman in an oat set rests in Child's Pose, hips on her heels, forehead on the mat and arms stretched forward.

Child's Pose

Balasana
Balasana. Sit back towards the heels, forehead down. The resting pose.
A man lies on his belly with hands under his shoulders and elbows bent, lifting his chest into Cobra Pose in a sunlit studio.

Cobra Pose

Bhujangasana
Bhujangasana. Lie on your front and lift the chest a little, elbows bent.
A man lies on his belly and lifts his chest, arms and straight legs off the mat in Locust Pose, in a warm studio with palms.

Locust Pose

Salabhasana
Salabhasana. Lie on your front and lift the chest and legs together.
A woman in an oat set lifts her hips into Bridge Pose, knees over ankles and arms flat beside her, on an oak floor beside a monstera.

Bridge Pose

Setu Bandha Sarvangasana
Setu Bandha Sarvangasana. On your back, feet flat, lift the hips.
A woman in a sage set sits cross-legged in Easy Pose on a folded blanket, hands on her knees and eyes closed.

Easy Pose

Sukhasana
Sukhasana. Sit cross-legged on a cushion, spine tall.
A woman in a sage set sits upright in Staff Pose with legs straight, feet flexed and hands beside her hips.

Staff Pose

Dandasana
Dandasana. Legs straight out in front, sit up tall.
A man sits on a folded blanket and folds forward over straight legs, holding his feet, in a bright room with trees in the window.

Seated Forward Bend

Paschimottanasana
Paschimottanasana. Fold over straight or bent legs from the hips.
A woman in an espresso set sits tall in Butterfly Pose, soles together and knees open, hands around her feet, on a Manila condo rooftop.

Butterfly Pose

Baddha Konasana
Baddha Konasana. Soles of the feet together, knees open.
A woman sits on a folded blanket hugging her bent knee and twisting to look over her shoulder in a Seated Twist.

Seated Twist

Ardha Matsyendrasana
Ardha Matsyendrasana. Cross one knee over and turn towards it.
A woman lies on her back with her legs resting up a plaster wall and a folded blanket under her hips, arms open.

Legs Up the Wall

Viparita Karani
Viparita Karani. Lie with the legs resting up a wall.
A woman in a cream set lies on her back holding the outsides of her feet with knees wide in Happy Baby Pose.

Happy Baby Pose

Ananda Balasana
Ananda Balasana. On your back, hold the feet and let the knees open.
A woman in a cream set rests in Savasana on her back, legs apart and arms open, head on a folded blanket, under palm-leaf shadows.

Corpse Pose

Savasana
Savasana. Lie flat and rest at the end of every practice.

Intermediate

A woman in a cream set stands in Eagle Pose with legs wrapped, knee bent and arms twined in front of her face.

Eagle Pose

Garudasana
Garudasana. Sit low, cross the legs and wrap the arms.
A woman in a sage set balances in Half Moon Pose, one hand on a cork block, back leg lifted and top arm reaching up.

Half Moon Pose

Ardha Chandrasana
Ardha Chandrasana. Balance on one leg with the hips stacked sideways.
A woman in a stone set balances in Dancer Pose, holding her raised back foot behind her and reaching her other arm forward.

Dancer Pose

Natarajasana
Natarajasana. Hold the back foot and tip forward slowly.
A woman in an oat set balances in Crow Pose, knees on her upper arms and feet lifted, with a folded blanket in front of her hands.

Crow Pose

Bakasana
Bakasana. Knees on the upper arms, lean forward until the feet lift.
A man hovers low in Chaturanga, elbows bent back by his ribs and body in one straight line, in a BGC studio.

Four-Limbed Staff Pose

Chaturanga Dandasana
Chaturanga Dandasana. Lower halfway from Plank, elbows close to the ribs.
A woman in a sage set balances in Side Plank on one straight arm with her top arm reaching up, on a BGC rooftop.

Side Plank

Vasisthasana
Vasisthasana. Balance on one hand and the side of one foot.
A woman in an oat set lifts into Upward-Facing Dog on straight arms, thighs off the mat, in a Makati studio at golden hour.

Upward-Facing Dog

Urdhva Mukha Svanasana
Urdhva Mukha Svanasana. Arms straight, thighs lifted, chest forward.
A woman in an espresso set holds her ankles and lifts her chest and thighs into Bow Pose in an open-air Siargao shala.

Bow Pose

Dhanurasana
Dhanurasana. Hold the ankles and kick the feet back into the hands.
A woman in a cream set kneels in Camel Pose, chest lifted and hands on her heels, in an open-air shala with palms behind.

Camel Pose

Ustrasana
Ustrasana. Kneel, hands to the lower back or heels, lift the chest.
A man balances in Boat Pose with legs lifted and arms reaching forward, in a BGC condo studio with towers in the window.

Boat Pose

Navasana
Navasana. Balance on the sit bones, shins level, chest lifted.

Advanced

A woman in a sage set presses up into Wheel Pose, arms and legs straight and back fully arched, in a warm plaster-walled studio.

Wheel Pose

Urdhva Dhanurasana
Urdhva Dhanurasana. Press up from the floor into a full backbend.
LOTUS POSEPadmasana

Lotus Pose

Padmasana
Padmasana. Each foot on the opposite thigh, only if the knees are happy.
A woman in a cream set holds a supported Shoulder Stand on folded blankets, hands on her back and legs straight up.

Shoulder Stand

Salamba Sarvangasana
Salamba Sarvangasana. Legs up over the shoulders, best learned with a teacher.
A woman in a sage set holds a forearm-supported Headstand on a folded mat, legs straight up in one line, beside a sunny window.

Headstand

Sirsasana
Sirsasana. Forearms and crown down, learned at a wall with a teacher.
Printable A4 chart: Yoga poses chart: 40 poses with English and Sanskrit names, 40 poses with English and Sanskrit names
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<a href="https://yogaphilippines.com/poses/yoga-poses-chart/"><img src="https://yogaphilippines.com/print/yoga-poses-chart.png" alt="Yoga poses chart: 40 poses with English and Sanskrit names by YogaPhilippines.com" width="620"></a><br>Chart: <a href="https://yogaphilippines.com/poses/yoga-poses-chart/">YogaPhilippines.com</a>

This yoga poses chart puts 40 common poses on one page, each with its English name, its Sanskrit name and one line on how to come into it. It reads from top to bottom roughly the way a class does: standing poses, balances, shapes on the hands and knees, backbends, seated poses, then inversions and the final rest.

Print the A4 poster and keep it near your mat, or open any pose on the chart for the full steps, common mistakes and an easier version. Nobody needs all 40 at once; the twelve yoga poses for beginners to learn first are the place to start if you are new.

How do you read the Sanskrit names on the chart?

Most names are built from plain words plus asana, posture. Adho mukha means facing down and svana means dog, so Adho Mukha Svanasana is Downward-Facing Dog. Ardha means half, eka pada means one foot, and supta means lying down. Once you know a dozen of these pieces, the names start to explain themselves. The Sanskrit yoga glossary lists the common ones with their meanings.

Spellings vary between teachers and books. Vrksasana and Vrikshasana are the same Tree Pose, and Savasana is often written Shavasana.

How do you use the chart for a home practice?

Pick one or two poses from each row and move through them in order, five slow breaths in each, finishing with Savasana. That gives you a balanced practice of fifteen to twenty minutes. The Sun Salutation, Surya Namaskar, links several of the standing and hands and knees shapes into one flow if you want to warm up first.

The poses marked Advanced, including Shoulder Stand, Headstand, Wheel and Lotus, are best learned with a teacher. Inversions in particular put weight through the neck and shoulders. Stop any pose that causes sharp pain.

Can you embed the chart on your own site?

Yes. Copy the embed snippet below the poster: it shows the image and keeps a credit link to this page. For a more focused set, see the printable cards for seated yoga poses, yoga poses for flexibility and balancing yoga poses, or browse the full poses library by family.

Safety noteYoga is not medical care. Stop if anything feels sharp, pinching or numb, and see a doctor or physiotherapist about pain or an injury before you practise. Inversions such as headstand and shoulderstand put weight on the neck and head: avoid them with neck injuries, high blood pressure, glaucoma or in pregnancy, and learn them with a teacher. Read the health and safety note.

Questions

Should I learn the Sanskrit or the English pose names first?

Start with the English names, since most classes in the Philippines use them. Learn the Sanskrit names as you go: most end in asana, meaning seat or posture, and teachers often say both, so knowing the pairs helps you follow any class.

Is there an official number of yoga poses?

There is no fixed number. Later hatha texts speak of 84 classic postures, but modern teachers use many more variations. The 40 on this chart cover most of what a general class in a studio will ask of you.

Can you share or print this yoga poses chart?

Yes, for personal and classroom use. Print the A4 version for your wall, or use the embed snippet on this page, which keeps the credit to YogaPhilippines.com.

Keep reading

Yoga poses with names, step by stepSanskrit yoga glossaryYoga poses for beginners: twelve shapes to learn first