Standing poses
Standing yoga poses in one place: Mountain, Warrior, Triangle, Low Lunge, Tree, Eagle, Half Moon and more, with two lines on how to do each and a full guide.
Yoga poses with names, step by step
Yoga poses are the shapes of a practice, and each has an English and a Sanskrit name. Here they are grouped by family, from standing poses and balances to twists, backbends and the slow floor shapes of restorative and Yin, each with steps, my cues and notes for pregnancy and after birth.
Pick a family below to jump straight to it. Every pose page gives the English name first and the Sanskrit name in brackets, how to come into the shape step by step, the mistakes I see most often, and an easier version. Standing on your feet is the usual place to begin, and the standing poses, one card each gathers them on a single page with two lines on how to do each.
Reading about a pose is a start; having someone watch your knees and shoulders is another thing. If you are new, private lessons for complete beginners begin with the plainest of these shapes and build from there, at home and at your pace.
Standing
Chair Pose (Utkatasana)
How to do Chair Pose (Utkatasana): how far to bend your knees, where your weight goes, props that help, and notes for pregnancy and after birth.
Extended Side Angle (Utthita Parsvakonasana)
How to do Extended Side Angle (Utthita Parsvakonasana): a bent front knee over the ankle, the forearm on the thigh or a block, and one long line to the hand.
Garland Pose (Malasana)
Garland Pose (Malasana), the yoga squat, step by step: how wide to place your feet, what to do with lifting heels, props that help, and pregnancy notes.
Low Lunge (Anjaneyasana)
How to do Low Lunge (Anjaneyasana) step by step: front knee over the ankle, padding for the back knee, lifting the chest, and easy versions for pregnancy.
Mountain Pose (Tadasana)
How to do Mountain Pose (Tadasana), the standing pose most others start from: feet, knees, pelvis and shoulders, plus props and pregnancy notes.
Standing Forward Bend (Uttanasana)
How to do a standing forward bend (Uttanasana): hinging at the hips, bending the knees as much as you need, hands on blocks, and coming up without dizziness.
Sun Salutation (Surya Namaskar)
How to do a Sun Salutation (Surya Namaskar) one breath at a time: each posture in order, stepping back gently, and changes for pregnancy and after birth.
Triangle Pose (Trikonasana)
How to do Triangle Pose (Trikonasana): stance width, tilting without collapsing, using a block, and how to adapt it in pregnancy and after birth.
Warrior Poses (Virabhadrasana I, II and III)
How to do Warrior 1, 2 and 3 (Virabhadrasana): foot position, knee alignment and hips for each, with props and notes for pregnancy and after birth.
Balances
Dancer Pose (Natarajasana)
How to do Dancer Pose (Natarajasana) step by step: holding the back foot, kicking into the hand, tipping forward with control, a strap and wall version.
Eagle Pose (Garudasana)
How to do Eagle Pose (Garudasana) step by step: wrapping the legs and arms, sitting low, a kickstand toe for balance, and an arms-only version for desk days.
Half Moon Pose (Ardha Chandrasana)
How to do Half Moon Pose (Ardha Chandrasana) step by step: from Triangle to one leg, a block under the hand, stacking the hips, and a version at the wall.
Tree Pose (Vrksasana)
How to do Tree Pose (Vrksasana) step by step: where the foot goes, what to do with your hips, easy modifications, and notes for pregnancy and after birth.
Seated and floor
Boat Pose (Navasana)
Boat Pose (Navasana) step by step: how to balance on your sit bones, keep a long spine, bend the knees when you need to, and who should skip it for now.
Butterfly Pose (Baddha Konasana)
How to do Butterfly Pose (Baddha Konasana): foot placement, when to fold, props for high knees, the Yin version, and notes for pregnancy and after birth.
Cat-Cow (Marjaryasana Bitilasana)
How to do Cat-Cow (Marjaryasana Bitilasana): which breath goes with which shape, how to move the whole spine, easy modifications and pregnancy notes.
Cow Face Pose (Gomukhasana)
How to do Cow Face Pose (Gomukhasana) step by step: stacking the knees, the arm bind with a strap, sitting on a blanket, and the Yin Shoelace version.
Easy Pose (Sukhasana)
Easy Pose (Sukhasana) step by step: how to sit cross-legged with a tall spine, how high a cushion to use, and how to stay comfortable for longer.
Happy Baby Pose (Ananda Balasana)
How to do Happy Baby Pose (Ananda Balasana): where to hold your feet, keeping the tailbone down, strap options, and notes for pregnancy and after birth.
Hero Pose (Virasana)
How to do Hero Pose (Virasana) step by step: kneeling with the feet beside the hips, sitting on a block, how to spare your knees, and pregnancy notes.
Lotus Pose (Padmasana)
How to do Lotus Pose (Padmasana) step by step, why the hips must open before the knees, Half Lotus and cushion options, and notes for pregnancy.
Pigeon Pose (Eka Pada Rajakapotasana)
How to do Pigeon Pose (Eka Pada Rajakapotasana) without straining the knee: setting the front shin, props under the hip, and gentler alternatives.
Seated Forward Bend (Paschimottanasana)
How to do a Seated Forward Bend (Paschimottanasana): folding from the hips, bending the knees, using a strap, and changes for pregnancy and postpartum.
Thunderbolt Pose (Vajrasana)
Thunderbolt Pose (Vajrasana), the kneeling seat, step by step: how to sit on your heels, props for the knees and ankles, and notes for pregnancy.
Twists
Seated Twist (Ardha Matsyendrasana)
How to do a seated twist (Ardha Matsyendrasana) step by step: sitting tall first, turning from the ribs, easy versions on a chair, and notes for pregnancy.
Supine Twist (Supta Matsyendrasana)
How to do a supine twist (Supta Matsyendrasana) lying on your back: knees to one side, shoulders heavy, a pillow under the knees, and notes for pregnancy.
Backbends
Bridge Pose (Setu Bandha Sarvangasana)
How to do Bridge Pose (Setu Bandha Sarvangasana): foot placement, keeping the neck safe, Supported Bridge with a block, and notes for after birth.
Camel Pose (Ustrasana)
Learn Camel Pose (Ustrasana) with care: how to kneel, lift the chest before you reach back, look after your lower back and neck, and when to skip it.
Cobra Pose (Bhujangasana)
How to do Cobra Pose (Bhujangasana) step by step: hand placement, how to spare the lower back, Baby Cobra and Sphinx options, and pregnancy notes.
Fish Pose (Matsyasana)
Fish Pose (Matsyasana) step by step: how to lift your chest on your forearms, protect your neck, use blocks for a gentle version, and when to skip it.
Upward-Facing Dog (Urdhva Mukha Svanasana)
How to do Upward-Facing Dog (Urdhva Mukha Svanasana): straight arms, thighs lifted, shoulders down, how it differs from Cobra, and when to choose Cobra.
Wheel Pose (Urdhva Dhanurasana)
How to do Wheel Pose (Urdhva Dhanurasana) safely: warming up first, hand and foot placement, pressing up in stages, who should wait, and how to come down.
Inversions
Downward-Facing Dog (Adho Mukha Svanasana)
How to do Downward-Facing Dog (Adho Mukha Svanasana): hands, heels and hips, bent-knee options for tight hamstrings, wrist tips, and pregnancy notes.
Handstand (Adho Mukha Vrksasana)
How to learn a handstand (Adho Mukha Vrksasana) at the wall, one stage at a time: wrist preparation, the L-shape, kicking up safely and who should wait.
Headstand (Sirsasana)
How to build up to Headstand (Sirsasana) safely with a teacher and a wall: forearm setup, protecting the neck, and why to skip it in pregnancy.
Arm balances
Crow Pose (Bakasana)
How to do Crow Pose (Bakasana) safely: hand placement, where the knees go, a cushion under your face, and why to skip it in pregnancy and early postpartum.
Plank Pose (Phalakasana)
How to do Plank Pose (Phalakasana): hand position, one straight line from head to heels, a knees-down version, and notes for pregnancy and postpartum.
Side Plank (Vasisthasana)
How to do Side Plank (Vasisthasana) step by step: stacking the shoulder over the wrist, lifting the hips, kneeling and forearm versions, and pregnancy notes.
Yin shapes
Caterpillar Pose (Yin shape)
How to do Caterpillar Pose in Yin yoga: a passive seated forward fold with a rounded back, props that make it comfortable, and how long to stay.
Dragon Pose (Yin shape)
How to do Dragon Pose in Yin yoga: a long, passive low lunge held for minutes, padding for the back knee, variations, and notes for pregnancy.
Frog Pose (Mandukasana)
How to do Frog Pose (Mandukasana): the long, propped Yin hold and the active Vinyasa version, how wide the knees go, knee padding, and notes for pregnancy.
Puppy Pose (Uttana Shishosana)
How to do Puppy Pose (Uttana Shishosana) step by step: hips over knees, chest sinking, a bolster for support, and options for stiff shoulders and pregnancy.
Sphinx Pose (Salamba Bhujangasana)
How to do Sphinx Pose (Salamba Bhujangasana): elbows under the shoulders, a soft lower back, Yin hold times, and notes for pregnancy and after birth.
Restorative
Child's Pose (Balasana)
Child's Pose (Balasana) step by step: knees together or wide, arms forward or back, how to breathe into your back, and how to adapt it in pregnancy.
Legs Up the Wall (Viparita Karani)
How to do Legs Up the Wall (Viparita Karani): how to swing into it, how close to sit to the wall, simple props, and notes for pregnancy and after birth.
Reclined Butterfly (Supta Baddha Konasana)
How to do Reclined Butterfly (Supta Baddha Konasana) as a restorative pose: setting up the bolster, blocks under the knees, and notes for pregnancy.
Corpse Pose (Savasana)
How to do Savasana (Corpse Pose): how to lie down, where the arms and legs go, props that help you settle, and changes for pregnancy and after birth.
Supported Child's Pose (Salamba Balasana)
How to do Supported Child's Pose (Salamba Balasana) over a bolster: knees wide, head turned, props for knees and ankles, and notes for pregnancy.
Questions
How many yoga poses are there?
There is no fixed number. Different schools name and count them differently, and many poses have several variations. A practice for most people draws on a few dozen, and the ones on this page are the shapes I teach most often in lessons.
Which yoga poses should a beginner learn first?
Start with the standing basics, such as Mountain Pose and the Warrior poses, plus Cat-Cow, Downward-Facing Dog and Child's Pose. They teach where your weight sits and how to breathe in a shape. Leave inversions, deep backbends and arm balances for later, ideally with a teacher.
Why do yoga poses have Sanskrit names?
Yoga took shape in India, and the poses were first described in Sanskrit. Most names are plain descriptions: an animal, an object or the shape itself, with asana meaning posture. Teachers use either name, so I give both on every page.
Contact
By appointment.
Not sure what you need yet? Message me first. Tell me what is going on and we will work out the right lesson together.
Viber +63 968 190 0429
Or email joahnnalee.hello@gmail.com