List of 84 Yoga Asanas with Pictures and their Benefits – Yoga Postures Step by Step

The 84 Yoga Asanas, also known as the Hatha Yoga Asanas, comprise a diverse array of postures that harmonize the body, mind, and spirit. These ancient poses are an integral part of yoga practice, each designed to offer unique physical and mental benefits.

An asana embodies a specific body posture, encompassing an infinite range of possibilities. Within this vast array, particular postures are distinguished as “yoga asanas” or simply “yogasanas.” The term “yoga” denotes a path towards elevated dimensions and heightened life perception. Therefore, any posture capable of guiding one towards these elevated possibilities is referred to as a “yogasana.”

84 Yoga Asanas List with Names

Yoga Pose	Description
1. Virabhadrasana	Salute to the Gods and Goddesses – series
2. Suryanamaskara	Salute to the Sun
3. Parsvardhacandrasana	Lateral Half Moon
4. Ardhacandrasana	Back Bend
5. Padhastasana	Hands to Feet
6. Trikonasana	Triangle Pose
7. Dandayamanavibhaktapadajanusirasana	Standing Separate Legs Head to Knee
8. Utkatasana	Chair Pose
9. Garudasana	Eagle Pose
10. Dandayamanajanusirasana	Standing Head to Knee
11. Dandayamanadhanurasana	Standing Bow
12. Tuladandasana	Balancing Stick
13. Vibhaktahastatuladandasana	Separate Hands Balancing Stick
14. Dandayamanavibhaktapadapascimottanasana	Standing Separate Legs Stretching Pose
15. Tadasana	Tree Pose
16. Padangusthasana	Toe Stand
17. Vamanasana	Short-man Pose
18. Khagasana	Crow Pose
19. Bakasana	Crane Pose
20. Angusthasana	Finger Stand
21. Pranasana	Life Pose
22. Sukhasana	Easy Pose
23. Samasana	Balanced Pose
24. Siddhasana	Success in Meditation
25. Bhadrasana	Gentle Pose
26. Svastikasana	Good Luck Pose
27. Ardhapadmasana	Half Lotus Pose
28. Padmasana	Lotus Pose
29. Utthitapadmasana	Raised Lotus Pose
30. Baddhapadmasana	Bound Lotus Pose
31. Tulangulasana	Weighing Scale Pose
32. Garbhasana	Fetus Pose
33. Matsyasana	Fish Pose
34. Makarasana	Crocodile Pose
35. Parvatasana	Mountain Pose
36. Kukkutasana	Cockerel Pose
37. Savasana	Corpse Pose
38. Parvanamuktasana	Wind Removing Pose
39. Bhujangasana	Cobra Pose
40. Salabhasana	Locust Pose
41. Purnasalabhasana	Full Locust Pose
42. Dhanurasana	Full Bow Pose
43. Suptavajrasana	Fixed Firm/ Reclining Hero Pose
44. Ardhakurmasana	Half Tortoise Pose
45. Ustrasana	Camel Pose
46. Sasakasana	Rabbit Pose
47. Janusirasana	Head to Knee Pose (Seated)
48. Pascimottanasana	Seated Forward Bend
49. Vibhaktapadapascimottanasana	Separate Leg Stretch Pose
50. Mandukasana	Frog Pose
51. Uttitapascimottanasana	Upward Stretching Pose
52. Purnavibhaktapadajanusirasana	Splits/ Full Separate Leg Head to Knee
53. Ekapadarajakapotasana	King Pigeon Pose
54. Dandayamanapurnajanusirasana	Splits in the Air/ Full Standing Head to Knee
55. Natarajasana	Dancer Pose
56. Akarnadhanurasana	Bow Pulling/ Archer Pose
57. Catuskonasana	Four Angle Pose
58. Gomukhasana	Cow Face Pose
59. Ardhamatsyendrasana	Matsyendra’s Pose/ Spine Twist
60. Ekapadagokilasana	Flying Crow Pose
61. Ekapadasirasana	Foot Behind Head Pose
62. Dvipadasirasana	Both Feet Behind Head Pose
63. Utthitakurmasana	Raised Tortoise Pose
64. Kurmasana	Tortoise Pose
65. Yoganidrasana	Yogic Sleep Pose
66. Omkarasana	Om Pose
67. Samkatasana	Difficult Pose
68. Purnabhujangasana	Full Cobra Pose
69. Purnadhanurasana	Full Bow Pose
70. Purna-Ustrasana	Full Camel Pose
71. Urdhvadhanurasana	Wheel Pose (Upward-Facing Bow)
72. Ekapadaviparitadandasana	One-legged Inverted Staff Pose
73. Mayurasana	Peacock Pose
74. Baddhamayurasana	Lotus Peacock Pose
75. Ekapadamayurasana	One-legged Peacock Pose
76. Ekahastamayurasana	One-handed Peacock Pose
77. Halasana	Plow Pose
78. Sarvangasana	Supported Shoulder Stand
79. Urdhvasarvangasana	Shoulder Stand (Unsupported)
80. Sirsasana	Supported Headstand
81. Urdhvasirsasana	Headstand (Unsupported)
82. Vyaghasana	Tiger Pose
83. Vyaghrasanavrscikasana	Scorpion Pose
84. Hastasana	Upward Salute Pose

Yoga Poses and their Benefits

Yoga Pose	Technique	Benefits
Sukhasana (Easy Pose)	Sit with legs tucked inside opposite thighs, keeping the spine straight. Place hands on knees and breathe gently.	Reduces anxiety, stress, and mental tiredness. Corrects body posture and stretches the chest and spine.
Tadasana (Mountain Pose)	Stand with heels and toes joined, raise arms up, and take a deep breath. Raise heels, lay weight on toes, and breathe out. Repeat.	Strengthens leg muscles, aids height growth in children, relieves leg pain, corrects posture, and improves body alignment.
Adho Mukha Svanasana (Downward-Facing Dog Stretch)	Lie on the stomach, palms beside chest. Exhale, raise trunk, straighten arms, form an inverted ‘V’ with the body.	Calms the brain, reduces shoulder stiffness, and tones the legs.
Dhanur Asana (Bow Pose)	Lie on belly, bend knees, hold feet with hands, raise chest, and stretch feet, forming a bow. Breathe deeply, relax, and repeat.	Makes spine flexible, reduces obesity, relieves stomach pain, and strengthens arm, leg, and stomach muscles.
Trikon Asana (Triangular Pose)	Stand in Tadasana, feet 3 feet apart, right foot turned 90 degrees. Bend right, touch right ankle, keeping legs straight. Repeat on the other side.	Improves spinal flexibility, relieves back pain, massages the pelvic region, and aids digestion.
Vakrasana (Twisted Pose)	Place right foot high on left thigh, hands over the head with palms together. Keep spine straight, sole flat. Change leg after releasing.	Tones back muscles, straightens upper back, strengthens neck muscles, reduces belly fat, and improves digestion.
Bhujangasana (Cobra Stretch)	Lie on stomach, hands near shoulders, raise chest, straighten arms, and raise toes. Release while breathing out. Repeat.	Makes spine flexible, broadens the chest, activates neck, shoulders, chest, head, and improves circulation. Reduces obesity.
Halasana (Plough Pose)	Lie straight, palms beside the body, lift lower body, touch ground behind the head with toes. Hold for 10-15 seconds and return to initial position.	Strengthens neck muscles, reduces weight and back pain, and improves blood circulation.
Malasana (Yoga Squat Pose)	Stand with feet wider than hips, bend knees, lower pelvis below knees. Keep back straight and hands in a prayer position.	Strengthens lower back, stretches groin and lower back, tones the belly, and relieves tension in hips and knees.
Sirsasana (Headstand)	Use a wall for support, keep spine straight with head down and feet up. Use hands for support.	Improves blood circulation, respiratory system, concentration, memory, and strengthens the upper body.
Savasana (Corpse Pose)	Lie down on your back with legs apart, palms facing up. Close your eyes and relax all muscles.	Cures hypertension, mental stress, refreshes the mind and body, and removes fatigue.

84 Yoga Asanas List with Pictures PDF

Download list of 84 yoga asanas postures step by step pdf from below link.

https://www.vizagsteel.com/sports/HealthFitness_YOGA_Manual.pdf

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