Free printable
Printable yoga pose cards: a pose for every week
The pose of the week card set is 52 printable yoga pose cards, one for each week of the year. Each card has a line drawing, the English and Sanskrit names, a one-line cue and the main alignment point. Print the 13 A4 pages, cut along the dashed lines and work through one card a week.
All 52 cards
The full set in order, week 1 to week 52, as printed. Each card on paper also carries the main alignment point and a "try it" line with how long to stay.
- Week 1Level 1Mountain PoseTadasanaFeet grounded, spine stacked, chin level.
- Week 2Level 1Child's PoseBalasanaHips back, forehead down, breathe into the back.
- Week 3Level 1Cat-CowMarjaryasana BitilasanaInhale to arch, exhale to round.
- Week 4Level 2Downward-Facing DogAdho Mukha SvanasanaHips up and back, knees soft, hands pressing.
- Week 5Level 1Tree PoseVrksasanaFoot above or below the knee, gaze still.
- Week 6Level 1Cobra PoseBhujangasanaElbows in, chest forward, neck long.
- Week 7Level 1Standing Forward BendUttanasanaKnees bent, head heavy, rise slowly.
- Week 8Level 1Easy PoseSukhasanaKnees below hips, spine tall, shoulders soft.
- Week 9Level 1Low LungeAnjaneyasanaKnee padded, front knee over ankle, hips forward.
- Week 10Level 2Bridge PoseSetu Bandha SarvangasanaPress the feet, lift the hips, knees forward.
- Week 11Level 2Warrior IIVirabhadrasana IIHeel to arch, knee over ankle, arms light.
- Week 12Level 1Butterfly PoseBaddha KonasanaSoles together, knees heavy, spine long.
- Week 13Level 1Table Top PoseBharmanasanaWrists under shoulders, flat back.
- Week 14Level 1Sphinx PoseSalamba BhujangasanaElbows under shoulders, belly soft, neck long.
- Week 15Level 2Triangle PoseTrikonasanaLong side waist, hand on a block, legs firm.
- Week 16Level 1Staff PoseDandasanaSit tall, feet flexed, shoulders over hips.
- Week 17Level 1Happy Baby PoseAnanda BalasanaAnkles over knees, pelvis heavy.
- Week 18Level 2Chair PoseUtkatasanaSit back, weight in the heels, chest up.
- Week 19Level 1Puppy PoseUttana ShishosanaHips over knees, chest melts down.
- Week 20Level 1Legs Up the WallViparita KaraniLegs resting, hips back from the wall, breathe slowly.
- Week 21Level 1Star PoseUtthita TadasanaWide stance, soft knees, reach long.
- Week 22Level 1Thunderbolt PoseVajrasanaSit back, spine tall, add height if needed.
- Week 23Level 1Reclined Hand to Big Toe PoseSupta PadangusthasanaStrap holds the leg, hips level, shoulders down.
- Week 24Level 2Garland PoseMalasanaKnees follow the toes, chest lifts.
- Week 25Level 2Seated Forward BendPaschimottanasanaFold from the hips, knees soft, chest leads.
- Week 26Level 2Plank PosePhalakasanaOne line from head to heels, hips level.
- Week 27Level 2Extended Side AngleUtthita ParsvakonasanaFront knee over ankle, one long line from heel to hand.
- Week 28Level 2Locust PoseSalabhasanaLong neck, moderate lift, steady breath.
- Week 29Level 2Head to Knee PoseJanu SirsasanaFold from the hips, straight-leg knee soft.
- Week 30Level 2Crescent LungeAshta ChandrasanaFront knee over ankle, back leg strong.
- Week 31Level 2Gate PoseParighasanaChest open, long side body, light hand.
- Week 32Level 2Pyramid PoseParsvottanasanaFeet on two rails, hips forward, long back.
- Week 33Level 1Caterpillar PoseLet the back round, rest the hands, stay soft.
- Week 34Level 2Wide Squat PoseUtkata KonasanaKnees track the toes, shoulders over hips.
- Week 35Level 2Hero PoseVirasanaSit on a block, feet point straight back.
- Week 36Level 2Flamingo PoseSoft standing knee, hips level, gaze still.
- Week 37Level 2Wide Legged Forward BendPrasarita PadottanasanaLong back, hands under shoulders, rise slowly.
- Week 38Level 1Supported Child's PoseSalamba BalasanaBolster close in, cheek down, let go.
- Week 39Level 2Dragon PoseShin upright, hips heavy, muscles soft.
- Week 40Level 2Fish PoseMatsyasanaChest lifts from the forearms, no weight on the head.
- Week 41Level 3Eagle PoseGarudasanaSit low, wrap gently, elbows lift.
- Week 42Level 3Side PlankVasisthasanaPress the floor away, hips lifted in one line.
- Week 43Level 3Boat PoseNavasanaLong spine, shins level, keep breathing.
- Week 44Level 3Half Moon PoseArdha ChandrasanaHips stacked, lifted foot flexed, block under the hand.
- Week 45Level 3Pigeon PoseEka Pada RajakapotasanaHips level with support, front knee comfortable.
- Week 46Level 3Dolphin PoseArdha Pincha MayurasanaForearms press, shoulders lift, head free.
- Week 47Level 3Revolved Head to Knee PoseParivrtta Janu SirsasanaSide bend over the leg, chest turns up.
- Week 48Level 3Camel PoseUstrasanaChest lifts first, hips stay over the knees.
- Week 49Level 3Dancer PoseNatarajasanaFoot presses back, chest tips forward, hips level.
- Week 50Level 3Lizard PoseUtthan PristhasanaFront knee follows the toes, chest long.
- Week 51Level 3Reverse PlankPurvottanasanaHips lift, chest broad, chin tucked.
- Week 52Level 1Corpse PoseSavasanaLet everything rest.
How is the year of cards ordered?
The first weeks are the foundations: Mountain Pose, Child's Pose, Cat-Cow, Downward-Facing Dog and Tree. Each later card builds on the shapes before it, and standing, floor and resting poses take turns so no two weeks in a row ask the same thing of the body. The harder cards, such as Side Plank, Boat, Half Moon, Camel and Dancer, come in the last third of the year, after months of the basics. The final card, week 52, is Corpse Pose: a rest to close the year.
Each card shows the level of the pose from 1 (gentle) to 3 (more demanding), the same scale used across the poses section.
What can you do with the cards?
- Pin this week's card on the fridge or beside your mat and practise the pose for a few breaths each day.
- Teachers can use the card as a weekly theme: teach the pose, its cue and its Sanskrit name, and build the class around it.
- Shuffle the deck and draw three cards for a short practice. Add a resting pose at the end.
- Learn the names: cover the name with your thumb, look at the figure and say it. The pose quiz does the same thing on screen.
- Pair it with the yoga pose of the day if you want a new pose every day instead of every week.
Which cards need extra care?
Dolphin and Downward-Facing Dog take the head below the heart; Camel, Fish and Locust are backbends; Side Plank, Boat and Half Moon ask for strength and balance. Every card links to its pose page, which lists easier versions and props. Skip a week rather than force a shape, and come back to it later. If you have an injury or a health condition, check with your doctor or physiotherapist before you start a new practice.
How do you print it?
- Print all 13 pages on A4 at actual size (100%), portrait. Four cards fit on each page.
- Cut along the dashed lines. Each card comes out at about A6 (105 by 148 mm), postcard size.
- Light card (200 to 250 gsm) makes the cards last; laminate them if they will live near a mat.
- Want only a few? Every card is on this page too, so you can also just read this week's pose here.
Looking for something else to print? The resource library also has standing, seated and balance pose charts, class checklists and the 30-day challenge calendar.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety. Last reviewed 2 October 2026.
Questions
Do I have to start the pose cards in week one?
No. Start with whichever week it is, or with week one if you are new to yoga. The early cards are the gentlest, so beginners usually get more from starting at the top of the deck.
What size are the printed yoga pose cards?
About A6, 105 by 148 mm, the size of a postcard. Four cards print on each A4 page and you cut them apart along the dashed lines.
Why are there no headstands in the pose card set?
The set is built for practising alone at home, so it stays with poses rated level 3 or easier. Headstand, Handstand and the deeper backbends are better learned with a teacher who can see you.
Where can you get free printable yoga pose cards?
This page has a free set of 52 printable pose cards, one for each week of the year. Download the PDF, print the 13 A4 pages and cut along the dashed lines. Each card has a line drawing, the English and Sanskrit names, a one-line cue and the main alignment point to watch.
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