House of AnandaMovement · Stillness · Wisdom · Journey

Read the name

Sanskrit pose vocabulary

Learn the names of the two dogs, Chair, Warriors, Half Camel and Headstand, with context for the classroom alignment cues.

Explore the pose-name lesson ↗

Movement · 32 illustrated references

The pose library.

Explore the shape, where to look, how to breathe and what each pose can develop. Search with or without Sanskrit accents.

Symptom & stretch finder ↗
Understanding gaze & benefits ↗

Showing 32 of 32 poses

01Standing · Foundation

Samasthitiḥ

Equal Standing

Equal standing with arms beside the body and weight through both feet.

1Weight through both feet

2Crown of the head rises

Gaze · dṛṣṭi
A steady point ahead

Keep the eyes soft and the back of the neck long.

Breath
Breathe naturally; let inhalation and exhalation settle.

Benefits · what it can develop

  • Practises awareness of standing alignment and balance.
  • Offers a quiet place to notice the breath before moving.
Gaze in context
Ashtanga: a softly lowered gaze towards the nose is also used.
Accessible option
Stand with feet hip-width if balance is easier.
Practise with care
Avoid locking the knees.
Download PDF
Further reading
02Standing · Foundation

Ūrdhva Hastāsana

Upward Salute

Upward salute with arms overhead and hands shoulder-width apart.

Hands-apart variation

1Feet stay grounded

2Reach without flaring ribs

Gaze · dṛṣṭi
Thumbs or hands

Look up only as far as the neck stays comfortable; looking ahead is an option.

Breath
Inhale to raise the arms; breathe freely if staying.

Benefits · what it can develop

  • Explores overhead shoulder movement and whole-body length.
  • Coordinates an upward reach with the inhalation.
Gaze in context
Ashtanga commonly uses the thumbs as the focus.
Accessible option
Keep hands shoulder-width.
Practise with care
Keep the ribs comfortable rather than forcing depth.
Download PDF
Further reading
03Forward fold · Foundation

Uttānāsana

Standing Forward Fold

A standing forward fold with the torso over the legs.

Toe-hold variation shown; hands may rest on blocks

1Fold from the hips

2Soften knees as needed

Gaze · dṛṣṭi
Softly towards the nose

Let the head hang naturally; do not lift it to look at the screen.

Breath
Exhale to fold; continue breathing into a comfortable shape.

Benefits · what it can develop

  • Explores length through the hamstrings and back of the body.
  • Practises a hip hinge with an unforced release of the head.
Accessible option
Bend knees and rest hands on blocks.
Practise with care
Move carefully with dizziness or acute back pain.
Download PDF
Further reading
04Inversion · Foundation

Adho Mukha Śvānāsana

Downward-Facing Dog

Downward-facing dog with hands and feet grounded and hips raised.

1Press through the hands

2Lift hips; knees may bend

Gaze · dṛṣṭi
Between the feet

Keep the neck in line with the spine and the eyes soft.

Breath
Exhale to lift the hips; breathe steadily while staying.

Benefits · what it can develop

  • Works the shoulders and arms while supporting body weight.
  • Explores length through the calves, hamstrings and back.
Gaze in context
Ashtanga: navel gaze is common when it does not strain the neck.
Accessible option
Use a wall or keep knees deeply bent.
Practise with care
Reduce wrist load when painful or numb.
Download PDF
Further reading
05Strength · Developing

Caturaṅga Daṇḍāsana

Four-Limbed Staff

Four-limbed staff with elbows bent close to the body and the trunk supported.

1Elbows stay near the ribs

2Shoulders do not sink

Gaze · dṛṣṭi
Floor slightly ahead

Keep the head in line with the trunk, with no chin jutting.

Breath
Exhale to lower with control; do not hold the breath.

Benefits · what it can develop

  • Develops pushing strength in the arms and shoulder girdle.
  • Challenges trunk control as the whole body lowers together.
Gaze in context
Ashtanga traditionally uses a soft nose gaze.
Accessible option
Lower knees or practise against a wall.
Practise with care
Avoid dropping shoulders below elbows without control.
Download PDF
Further reading
06Backbend · Developing

Ūrdhva Mukha Śvānāsana

Upward-Facing Dog

Upward-facing dog supported on hands and tops of feet, with thighs lifted.

1Hands and feet support

2Lift through the chest

Gaze · dṛṣṭi
Ahead or gently upward

Let the chest lift before the eyes; keep the back of the neck spacious.

Breath
Inhale to lift the chest; breathe continuously if staying.

Benefits · what it can develop

  • Works arm and leg support while extending the spine.
  • Explores movement across the chest and front of the hips.
Gaze in context
Some Ashtanga teaching uses the brow-centre (third-eye) focus, as in the Sun Salutation study guide.
Accessible option
Use Cobra with pelvis grounded.
Practise with care
Distribute extension; do not compress the lower back.
Download PDF
Further reading
07Standing · Foundation

Utkaṭāsana

Chair Pose

Chair pose with knees bent, hips back and arms raised.

1Heels stay grounded

2Sit back; chest stays buoyant

Gaze · dṛṣṭi
Thumbs or ahead

Look towards the hands only if the neck remains easy.

Breath
Inhale to bend the knees and raise the arms; keep breathing.

Benefits · what it can develop

  • Builds endurance in the thighs and hips.
  • Practises balance while coordinating knee bend and arm reach.
Gaze in context
Ashtanga commonly uses the thumbs.
Accessible option
Reduce depth or use a wall.
Practise with care
Keep knees and feet in a comfortable relationship.
Download PDF
Further reading
08Standing · Foundation

Vīrabhadrāsana A

Warrior I

Warrior I with front knee bent, back leg long and arms overhead.

1Front knee follows the toes

2Choose a stable stance

Gaze · dṛṣṭi
Thumbs or ahead

Keep the chin comfortable; the eyes can stay level if looking up is awkward.

Breath
Inhale to raise the arms; breathe steadily on each side.

Benefits · what it can develop

  • Works leg endurance and balance in an asymmetrical stance.
  • Explores extension at the back hip and an upward arm reach.
Gaze in context
Ashtanga commonly uses the thumbs.
Accessible option
Widen the stance or lift the back heel.
Practise with care
Shorten the stance if the pelvis or knee feels strained.
Download PDF
Further reading
09Standing · Foundation

Vīrabhadrāsana B

Warrior II

Warrior II with arms reaching to either side and front knee bent.

1Knee tracks over the foot

2Arms reach from a tall trunk

Gaze · dṛṣṭi
Front fingertips

Look along the front hand without leaning the torso forward.

Breath
Exhale to settle the stance; breathe evenly on both sides.

Benefits · what it can develop

  • Develops endurance in the legs and shoulders.
  • Practises steady visual focus while holding a broad stance.
Accessible option
Reduce knee bend or shorten the stance.
Practise with care
Track the front knee comfortably over the foot.
Download PDF
Further reading
10Standing · Foundation

Utthita Trikoṇāsana

Extended Triangle

Extended triangle with lower hand on a block and the other arm reaching up.

Block-supported variation

1Support the lower hand

2Length through both sides

Gaze · dṛṣṭi
Upper hand, or down

Choose the floor if looking upward affects balance or neck comfort.

Breath
Inhale to lengthen; exhale into the side bend. Keep breathing.

Benefits · what it can develop

  • Explores hip mobility and length through the inner and back legs.
  • Practises balance with the torso reaching sideways.
Gaze in context
The upper hand is the usual Ashtanga focus.
Accessible option
Place the lower hand on a block.
Practise with care
Avoid loading the knee with the hand.
Download PDF
Further reading
11Standing · Developing

Utthita Pārśvakoṇāsana

Extended Side Angle

Extended side angle with forearm on the front thigh and the upper arm overhead.

Forearm-on-thigh variation

1Front knee follows the toes

2Long line from back foot to hand

Gaze · dṛṣṭi
Towards the upper hand

Look ahead or down if that keeps the neck and balance more comfortable.

Breath
Exhale into the stance; keep space for each inhale along the ribs.

Benefits · what it can develop

  • Works leg endurance in a supported lateral stance.
  • Explores side-body length and overhead shoulder movement.
Accessible option
Rest forearm lightly on the thigh.
Practise with care
Keep space around the neck and shoulder.
Download PDF
Further reading
12Forward fold · Foundation

Prasārita Pādottānāsana

Wide-Leg Forward Fold

Wide-legged forward fold with hands on the floor and head relaxed.

1Both feet press evenly

2Hands support the fold

Gaze · dṛṣṭi
Softly towards the nose

Let the eyes settle without lifting or turning the head.

Breath
Inhale to lengthen; exhale to hinge forward. Breathe freely.

Benefits · what it can develop

  • Explores hamstring and inner-thigh length.
  • Practises a forward hinge over a wide, stable base.
Accessible option
Use blocks and keep the torso higher.
Practise with care
Use support if balance or blood pressure is a concern.
Download PDF
Further reading
13Forward fold · Developing

Pārśvottānāsana

Intense Side Stretch

Pyramid pose folded over the front leg with hands behind the back.

Reverse-prayer arms shown; blocks are an option

1Shorten the stance if needed

2Hinge over the front leg

Gaze · dṛṣṭi
Towards the front foot

Keep the back of the neck long; the foot need not be in sharp focus.

Breath
Inhale to lengthen the torso; exhale to fold. Keep breathing.

Benefits · what it can develop

  • Explores hamstring length one side at a time.
  • Practises balance and control of the pelvis during a fold.
Accessible option
Shorten and widen the stance; use blocks.
Practise with care
Do not force the front knee straight.
Download PDF
Further reading
14Balance · Developing

Utthita Hasta Pādāṅguṣṭhāsana

Extended Hand-to-Big-Toe

Standing hand-to-big-toe balance with the raised leg extending forward.

Forward-leg variation

1Stand tall over one foot

2Bend the raised knee if needed

Gaze · dṛṣṭi
A fixed point ahead

Choose a still point at eye level to help balance.

Breath
Inhale to stand tall; lift only as far as steady breathing allows.

Benefits · what it can develop

  • Challenges single-leg balance and hip control.
  • Explores the raised leg’s hamstring range without leaning back.
Gaze in context
Ashtanga's forward-leg form often uses the raised foot; side-leg forms use a different direction.
Accessible option
Hold the bent knee or use a strap.
Practise with care
Practise beside a wall if unsteady.
Download PDF
Further reading
15Seated · Foundation

Daṇḍāsana

Staff Pose

Staff pose sitting upright with both legs extended and hands beside the hips.

1Sit on support if needed

2Legs reach; spine rises

Gaze · dṛṣṭi
Softly downward

Keep the head balanced over the trunk rather than dropping the chin.

Breath
Inhale to find length; exhale without collapsing the chest.

Benefits · what it can develop

  • Practises active upright sitting and leg engagement.
  • Builds awareness of how the pelvis supports the spine.
Gaze in context
Ashtanga commonly uses a soft nose gaze.
Accessible option
Sit on folded blankets.
Practise with care
Bend knees if the pelvis rolls backward.
Download PDF
Further reading
16Forward fold · Foundation

Paścimottānāsana

Seated Forward Fold

Seated forward fold with the torso reaching over both legs.

Foot-hold variation; knees may bend

1Move from the hips

2Reach without pulling

Gaze · dṛṣṭi
Towards the feet

Let the gaze follow the line of the spine without jutting the chin.

Breath
Inhale to lengthen; exhale to hinge. Breathe throughout the stay.

Benefits · what it can develop

  • Explores length through the hamstrings and back of the body.
  • Offers practice in adjusting effort while staying with the breath.
Accessible option
Use a strap and bend knees.
Practise with care
Lengthen forward without pulling aggressively.
Download PDF
Further reading
17Strength · Developing

Pūrvottānāsana

Upward Plank

Upward plank with straight legs, lifted hips and hands supporting behind the body.

1Press through hands and feet

2Lift hips; keep the neck easy

Gaze · dṛṣṭi
Along the line of the nose

Keep the head supported by the neck muscles; do not throw it back to seek a gaze point.

Breath
Inhale to lift the hips; keep breathing. Exhale to lower.

Benefits · what it can develop

  • Works the back of the body and supporting arms.
  • Explores front-body length and shoulder extension.
Accessible option
Practise reverse tabletop.
Practise with care
Modify for wrist or shoulder discomfort.
Download PDF
Further reading
18Seated · Foundation

Jānu Śīrṣāsana A

Head-to-Knee Pose

Head-to-knee pose with one leg long and the other sole against the inner thigh.

1Support the bent knee

2Turn the trunk towards the long leg

Gaze · dṛṣṭi
Towards the extended foot

Keep the gaze soft; the head does not have to touch the knee.

Breath
Inhale to lengthen; exhale to fold over the straight leg.

Benefits · what it can develop

  • Explores hamstring length and hip movement on each side.
  • Develops awareness of differences between the two sides.
Accessible option
Support the bent knee and use a strap.
Practise with care
Avoid forcing the knee toward the floor.
Download PDF
Further reading
19Twist · Developing

Marīchyāsana C

Sage Marīchi Twist

An open seated twist away from the bent knee, offered as an alternative to Marichi C.

Open-twist alternative shown. Marīchyāsana C turns towards the bent knee; this illustration turns away.

1One leg long; one knee upright

2Turn through the upper back

Gaze · dṛṣṭi
In the direction of the twist

Let the eyes follow the chest; keep the head ahead if the neck prefers.

Breath
Inhale to lengthen; exhale gently into the turn. Continue breathing.

Benefits · what it can develop

  • Explores controlled rotation through the upper back.
  • Practises maintaining an upright base while turning.
Gaze in context
Ashtanga uses a side gaze (pārśva), changing with the side practised.
Accessible option
Hug the knee rather than binding.
Practise with care
Rotate gradually; avoid forcing the lower back.
Download PDF
Further reading
20Strength · Developing

Nāvāsana

Boat Pose

Boat pose balancing on the pelvis with legs raised and arms reaching forward.

1Lift through the chest

2Bend knees to reduce effort

Gaze · dṛṣṭi
Towards the toes

Keep the face relaxed and avoid pushing the chin towards the feet.

Breath
Keep a steady, unforced breath; lower the feet before straining.

Benefits · what it can develop

  • Works the abdominal muscles and hip flexors.
  • Practises balance and breathing while the trunk is active.
Accessible option
Keep knees bent or hands behind thighs.
Practise with care
Maintain breath; stop if the lower back grips sharply.
Download PDF
Further reading
21Seated · Foundation

Baddha Koṇāsana

Bound Angle

Bound angle with soles together, knees open and a gentle forward hinge.

Forward-hinge variation; upright sitting is also an option

1Soles meet without force

2Support the thighs if needed

Gaze · dṛṣṭi
Softly ahead or downward

Let the gaze lower naturally if folding, without rounding just to reach a point.

Breath
Inhale to sit tall; exhale gently into an optional hinge.

Benefits · what it can develop

  • Explores outward hip rotation and inner-thigh length.
  • Practises a supported seat or a gradual forward hinge.
Gaze in context
Ashtanga commonly uses a nose focus; upright and folded variants differ in shape.
Accessible option
Sit higher and support both knees.
Practise with care
Never press the knees down.
Download PDF
Further reading
22Forward fold · Developing

Upaviṣṭha Koṇāsana

Wide-Angle Seated Fold

Wide-angle seated forward fold with legs apart and hands supporting in front.

Forward fold shown; staying upright is an option

1Choose a comfortable leg width

2Support the forward reach

Gaze · dṛṣṭi
Floor ahead, then softly down

Let the head follow the torso instead of craning forward.

Breath
Inhale to lengthen; exhale to hinge a little. Continue breathing.

Benefits · what it can develop

  • Explores length through the inner thighs and hamstrings.
  • Practises moving the pelvis and torso together in a hinge.
Accessible option
Sit on blankets and remain upright.
Practise with care
Use a comfortable width; wider is not inherently better.
Download PDF
Further reading
23Backbend · Foundation

Setu Bandha Sarvāṅgāsana

Bridge Pose

Low bridge with feet grounded, pelvis lifted, and head and shoulders resting on the mat.

Low bridge with head grounded; distinct from Ashtanga’s neck-loaded Setu Bandhāsana

1Press through both feet

2Keep the neck still

Gaze · dṛṣṭi
Ceiling, with head still

Keep looking straight up. Do not turn the head while the hips are lifted.

Breath
Inhale to raise the pelvis; breathe steadily. Exhale to lower.

Benefits · what it can develop

  • Works the hips and legs in hip extension.
  • Explores a modest backbend with the shoulders supported.
Accessible option
Use a supported bridge on a block.
Practise with care
Keep the neck still and weight off the head.
Download PDF
Further reading
24Backbend · Advanced

Ūrdhva Dhanurāsana

Upward Bow

Learn with a qualified teacher

Upward bow with hands and feet supporting a full backbend.

1Hands and feet share support

2Learn entry and exit with a teacher

Gaze · dṛṣṭi
Floor between the hands

Let the head hang between the arms; do not turn it to look around.

Breath
Keep breathing in the form your teacher has taught; lower before straining.

Benefits · what it can develop

  • Challenges coordinated arm, shoulder and leg strength.
  • Explores substantial shoulder and spinal extension in prepared practitioners.
Accessible option
Choose Bridge Pose instead.
Practise with care
Learn with an experienced teacher; avoid forcing shoulders or spine.
Download PDF
Further reading
25Inversion · Advanced

Sālamba Sarvāṅgāsana

Supported Shoulderstand

Learn with a qualified teacher

Supported shoulderstand with hands supporting the back and legs vertical.

1Teacher-taught shoulder support

2Head remains still

Gaze · dṛṣṭi
Softly towards the nose

Keep the head centred and completely still; never turn to read or watch.

Breath
Use calm, continuous breathing within a teacher-agreed stay.

Benefits · what it can develop

  • Practises balance and body awareness in an inverted orientation.
  • Works coordinated support through the arms and trunk.
Accessible option
Use Legs up the Wall.
Practise with care
Seek qualified guidance; avoid with neck concerns or when contraindicated.
Download PDF
Further reading
26Inversion · Advanced

Halāsana

Plough Pose

Learn with a qualified teacher

Plough pose with the legs overhead and toes on the floor.

1Use your taught support

2No turning of the head

Gaze · dṛṣṭi
Softly towards the nose

Keep the head still and the eyes relaxed; never turn the neck.

Breath
Breathe continuously; choose support or exit if breathing feels restricted.

Benefits · what it can develop

  • Explores a deep fold through the hips and back of the body.
  • Practises controlled positioning in an inverted shape.
Accessible option
Use supported legs or skip it.
Practise with care
Avoid pressure on the cervical spine and do not turn the head.
Download PDF
Further reading
27Backbend · Developing

Matsyāsana

Fish Pose

Straight-leg Fish pose with the chest lifted and forearms supporting.

Straight-leg variation; Ashtanga also uses lotus legs

1Forearms carry support

2Keep head pressure light

Gaze · dṛṣṭi
Softly upward

Let the eyes rest without forcing the neck or rolling the gaze strongly upward.

Breath
Inhale to broaden the chest; keep breathing without increasing the arch.

Benefits · what it can develop

  • Explores extension through the upper back and chest.
  • Offers awareness of rib movement in a supported backbend.
Accessible option
Use a supported reclined chest opener.
Practise with care
Keep head loading minimal and the neck comfortable.
Download PDF
Further reading
28Seated · Advanced

Padmāsana

Lotus Pose

Learn with a qualified teacher

Lotus sitting with feet on opposite thighs, spine upright and hands resting on knees.

1Feet rest without leverage

2A comfortable seat comes first

Gaze · dṛṣṭi
Softly lowered, or eyes closed

Choose an easy visual focus and keep the head balanced over the spine.

Breath
Let the breath remain natural; change the seat if it restricts breathing.

Benefits · what it can develop

  • Provides an upright meditation seat for hips that comfortably allow it.
  • Offers a stable setting for attention and breath awareness; an easier seat can do the same.
Gaze in context
A nose gaze is common in Ashtanga’s seated finish.
Accessible option
Choose cross-legged sitting or kneeling.
Practise with care
Never force the knees or ankles into position.
Download PDF
Further reading
29Inversion · Advanced

Śīrṣāsana

Headstand

Learn with a qualified teacher

Forearm-supported headstand with a vertical body and hands supporting behind the head.

1A teacher-taught forearm base

2Controlled entry and descent

Gaze · dṛṣṭi
Softly towards the nose

Keep the head fixed within the base; never turn to look at the screen.

Breath
Use steady breathing and a teacher-agreed duration; never hold the breath.

Benefits · what it can develop

  • Challenges inverted balance and awareness of body position.
  • Works shoulder support and trunk coordination in prepared practitioners.
Accessible option
Use Dolphin or Legs up the Wall.
Practise with care
Not a beginner pose; learn with a qualified teacher and suitable screening.
Download PDF
Further reading
30Restorative · Foundation

Bālāsana

Child’s Pose

Supported Child’s Pose with the torso resting on a bolster.

Bolster-supported variation

1Support the head and torso

2Make room for easy breathing

Gaze · dṛṣṭi
Eyes closed or softly open

Rest the forehead on support, or support the head in another comfortable position.

Breath
Let breathing settle naturally, noticing movement around the back ribs.

Benefits · what it can develop

  • Provides a supported pause between more demanding movements.
  • Offers gentle hip and back flexion with room for breath awareness.
Accessible option
Support torso and head with bolsters.
Practise with care
Widen knees or choose another rest shape if uncomfortable.
Download PDF
Further reading
31Restorative · Foundation

Viparīta Karaṇī

Legs up the Wall

Resting on the back with both legs supported vertically against a wall and pelvis grounded.

Modern restorative wall variation of Viparīta Karaṇī

1Pelvis rests on the floor

2The wall supports the legs

Gaze · dṛṣṭi
Eyes closed or softly open

Let the eyes rest towards the ceiling without fixing or straining.

Breath
Breathe naturally; stay only while the position feels comfortable.

Benefits · what it can develop

  • Lets the legs rest without bearing standing body weight.
  • Provides a supported setting for quiet breathing and relaxation.
Accessible option
Move farther from the wall or rest calves on a chair.
Practise with care
Come out slowly if light-headed.
Download PDF
Further reading
32Restorative · Foundation

Śavāsana

Corpse Pose

Final rest lying on the back with a bolster under the knees and arms relaxed.

Knees-supported variation

1Let support take your weight

2Soften face, hands and feet

Gaze · dṛṣṭi
Eyes closed or softly open

Choose whichever feels more settled; there is no need to fix on a point.

Breath
Release deliberate breath control and allow a natural rhythm.

Benefits · what it can develop

  • Provides time to rest after the physical effort of practice.
  • Practises noticing sensations and releasing unnecessary muscle effort.
Accessible option
Support knees, head or lie on the side.
Practise with care
Choose a position that permits easy breathing and emotional safety.
Download PDF
Further reading

Reading the cards

A steady gaze.
An adaptable practice.

Dṛṣṭi means gaze or visual focus. Look softly, without straining the eyes or turning the neck to reach a point. In inversions and Bridge, keep the head still.

The cards pair comfortable gaze options with common Ashtanga conventions. Teachers and traditions vary. The Sun Salutation A and B guides retain the gaze cues from the original study notes. Breath cues here describe individual poses; follow the vinyasas in a sequence when practising a flow.

Benefits in context

Benefits describe the movement skills and opportunities for rest that a pose can offer. They are practice aims, not guaranteed outcomes. Research on complete yoga programmes does not establish the same health effect for every individual pose. Read NCCIH’s evidence and safety overview ↗

Illustrations & teaching context

Illustrations show one possible expression, with supported variations and alternatives labelled. Choose a range in which you can breathe freely. Advanced inversions, Lotus and deep backbends need qualified guidance; no pose is essential.

Reference reading: Dr. Ronald Steiner / AYI’s traditional Ashtanga guides, and YogaEasy’s posture teaching. These are sources, not endorsements or reviews of these cards.

Updated 11 September 2026 · Independent teacher review pending. Our review approach ↗

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Aṣṭāṅga Primary Series

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