Yoga Pose Names in Sanskrit and English

Yoga classes often use a mix of Sanskrit and English, which can feel confusing at first. Knowing both the traditional and translated yoga poses names helps you follow along in any class and connect with the practice’s roots. This guide gathers common poses, grouped by type, with their Sanskrit names, English translations, and a short description of each.

The Sanskrit names below are presented in their common transliterated form, and pronunciation can vary between teachers and traditions. Treat this as a helpful reference rather than a complete manual. Always practice within your comfortable range, use props and modifications as needed, and consult a qualified teacher or healthcare professional before trying new poses, especially if you are pregnant or managing an injury or health condition.

Standing Poses

Standing poses build strength, balance, and steadiness. They often form the backbone of a flowing practice.

• Tadasana (Mountain Pose). A grounded standing pose that establishes good posture and alignment.
• Utkatasana (Chair Pose). A squat-like shape that strengthens the legs and builds heat.
• Virabhadrasana I (Warrior I). A lunging pose with the arms lifted, building strength and focus.
• Virabhadrasana II (Warrior II). A wide-legged lunge with arms extended to the sides.
• Utthita Trikonasana (Extended Triangle Pose). A wide stance with a side bend that stretches the torso and legs.
• Utthita Parsvakonasana (Extended Side Angle Pose). A deep side stretch from a lunging base.
• Prasarita Padottanasana (Wide-Legged Forward Fold). A forward bend from a wide stance that stretches the hamstrings.
• Uttanasana (Standing Forward Bend). A forward fold from standing that releases the back and legs.

Balancing Poses

Balancing poses develop focus, stability, and body awareness. A steady gaze helps you hold them.

• Vrksasana (Tree Pose). A one-legged balance with the foot resting on the ankle, calf, or inner thigh.
• Virabhadrasana III (Warrior III). A balancing pose with the torso and one leg extended parallel to the floor.
• Garudasana (Eagle Pose). A standing balance with the arms and legs wrapped, building focus.
• Natarajasana (Dancer Pose). A standing backbend and balance holding one lifted foot behind you.
• Vasisthasana (Side Plank Pose). A balance on one hand and the side of one foot that builds core strength.

Seated Poses and Forward Bends

Seated poses encourage grounding and flexibility, and many make good resting or meditation shapes.

• Sukhasana (Easy Pose). A comfortable cross-legged seat often used for breathing and meditation.
• Padmasana (Lotus Pose). A cross-legged seat with the feet resting on the opposite thighs; approach with care.
• Dandasana (Staff Pose). A seated pose with the legs extended and spine tall.
• Paschimottanasana (Seated Forward Bend). A forward fold over extended legs that stretches the back body.
• Janu Sirsasana (Head-to-Knee Forward Bend). A seated forward bend with one leg bent in.
• Baddha Konasana (Bound Angle Pose). A seated pose with the soles of the feet together and knees open.
• Gomukhasana (Cow Face Pose). A seated pose with stacked knees and a shoulder stretch.

Backbends

Backbends open the front of the body and can feel energizing. Move into them gradually and gently.

• Bhujangasana (Cobra Pose). A gentle backbend lifting the chest while the lower body stays down.
• Urdhva Mukha Svanasana (Upward-Facing Dog). A backbend with the thighs lifted, common in flowing sequences.
• Setu Bandha Sarvangasana (Bridge Pose). A reclined backbend lifting the hips while the shoulders stay grounded.
• Ustrasana (Camel Pose). A kneeling backbend that opens the chest; use support as needed.
• Dhanurasana (Bow Pose). A prone backbend holding the ankles to lift the chest and thighs.
• Salabhasana (Locust Pose). A prone pose lifting the chest and legs to strengthen the back.
• Matsyasana (Fish Pose). A reclined backbend that opens the chest and throat.

Twists

Twisting poses mobilize the spine and can feel refreshing. Lengthen the spine before you turn.

• Ardha Matsyendrasana (Half Lord of the Fishes Pose). A seated spinal twist with one knee bent across the body.
• Marichyasana (Marichi’s Pose). A family of seated twists named after the sage Marichi.
• Bharadvajasana (Bharadvaja’s Twist). A gentle seated twist suitable for many levels.

Core and Arm-Support Poses

These poses build strength in the core, arms, and wrists. Keep the body steady and aligned.

• Phalakasana (Plank Pose). A strong, straight-body hold that builds core and arm strength.
• Chaturanga Dandasana (Four-Limbed Staff Pose). A low plank with bent elbows, often part of a flow.
• Paripurna Navasana (Boat Pose). A balancing pose on the sitting bones that strengthens the core.

Kneeling and Transitional Poses

These shapes often link other poses and gently warm up the spine and hips.

• Marjaryasana (Cat Pose). A kneeling pose that rounds the spine, usually paired with Cow.
• Bitilasana (Cow Pose). A kneeling pose that gently arches the spine, paired with Cat.
• Anjaneyasana (Low Lunge). A kneeling lunge that opens the hips and front thigh.
• Adho Mukha Svanasana (Downward-Facing Dog). An inverted V shape that stretches and strengthens the whole body.
• Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). A deep hip opener often called Pigeon; ease in gradually.

Restorative and Resting Poses

Restful poses calm the body and are often used at the start or end of practice.

• Balasana (Child’s Pose). A gentle resting pose that folds the body forward over the knees.
• Supta Baddha Konasana (Reclining Bound Angle Pose). A reclined, supported hip opener for deep rest.
• Viparita Karani (Legs-Up-the-Wall Pose). A calming pose with the legs resting up a wall.
• Savasana (Corpse Pose). A final relaxation pose lying flat and completely still.

Inversions

Inversions place the head below the heart and should be learned carefully, ideally with a qualified teacher.

• Salamba Sarvangasana (Supported Shoulderstand). A supported inversion resting weight on the shoulders, not the neck.
• Halasana (Plow Pose). An inversion with the legs extended overhead toward the floor.
• Salamba Sirsasana (Supported Headstand). An advanced inversion that requires careful instruction and preparation.

Tips for Learning Pose Names and Practicing Safely

• Notice the word parts. Many names end in asana, meaning pose, and share roots like eka (one) or ardha (half).
• Learn a few at a time. Focus on the poses in your regular classes before expanding.
• Listen for the English too. Pairing the Sanskrit with the translation helps the names stick.
• Ask about pronunciation. Teachers can help, and small variations between traditions are normal.
• Warm up first. Prepare the body before attempting deeper poses like backbends or inversions.
• Modify and use props. Blocks, straps, and bolsters make poses more accessible and safe.
• Seek guidance. Work with a qualified teacher for advanced poses, and consult a professional if you are pregnant, injured, or managing a health condition.

Final Thoughts

Learning yoga poses names in both Sanskrit and English makes classes easier to follow and connects you to the tradition behind the practice. We hope this guide serves as a friendly reference you can return to as your practice grows.

Start with the poses you meet most often, practice with patience and care, and let the names become familiar one breath at a time.