84 Yoga Asanas List __exclusive__ Jun 2026

The foundation of all standing poses.

Forward bends stretch the entire posterior chain of the body, calm the brain, and stimulate abdominal digestion. (Seated Forward Bend) Janu Sirsasana (Head-to-Knee Pose) Uttanasana (Standing Forward Fold) Kurmasana (Tortoise Pose) Prasarita Padottanasana (Wide-Legged Forward Bend) Adho Mukha Svanasana (Downward-Facing Dog) Upavistha Konasana (Wide-Angle Seated Forward Bend)

(Extended Hand-to-Big-Toe Pose) Virabhadrasana I (Warrior I Pose) Virabhadrasana II (Warrior II Pose) Virabhadrasana III (Warrior III Pose) Ardha Chandrasana (Half Moon Pose) Forward Bending Postures (31–43) Paschimottanasana (Seated Forward Bend) Janu Sirsasana (Head-to-Knee Pose) Ardha Matsyendrasana (Half Lord of the Fishes Pose) Kurmasana (Tortoise Pose) Mandukasana (Frog Pose) Uttana Mandukasana (Upright Frog Pose) Yogamudrasana (Psychic Union Pose) Upavistha Konasana (Wide-Angle Seated Forward Bend) Baddha Konasana (Bound Angle / Cobbler's Pose) Malasana (Garland / Squat Pose) Prasarita Padottanasana (Wide-Legged Forward Bend) Krounchasana (Heron Pose) Marichyasana A (Pose of Infinite Sage Marichi) Backbending Postures (44–58) Bhujangasana (Cobra Pose) Salabhasana (Locust Pose) Dhanurasana (Floor Bow Pose) Supta Vajrasana (Reclining Thunderbolt Pose) Ustrasana (Camel Pose) Matsyasana (Fish Pose) Chakrasana / Urdhva Dhanurasana (Wheel / Upward Bow Pose) Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) Kapotasana (Full Pigeon Pose) Anjaneyasana (Crescent Low Lunge Pose) Setu Bandhasana (Bridge Pose) Bitilasana (Cow Pose) Urdhva Mukha Svanasana (Upward-Facing Dog) Purvottanasana (Upward Plank Pose) Bhekasana (Frog Pose on Belly) Inverted Postures (59–70) Sirhasana (Headstand) Sarvangasana (Shoulderstand) Halasana (Plow Pose) Viparita Karani (Legs-Up-The-Wall / Half Inversion) Karnapidasana (Ear Pressure Pose) Pincha Mayurasana (Feathered Peacock / Forearm Stand) Adho Mukha Vrksasana (Handstand) Urdhva Padmasana in Sarvangasana (Inverted Lotus) Pindasana (Embryo Pose in Shoulderstand) Parsva Sarvangasana (Side Shoulderstand) Niralamba Sarvangasana (Unsupported Shoulderstand) Uttana Padasana (Extended Leg Inversion) Advanced Arm Balances & Deep Core (71–83) Mayurasana (Peacock Pose) Kukkutasana (Cockerel / Rooster Pose) Bakasana (Crow Pose) Kakasana (Crane Pose) Astavakrasana (Eight-Angle Pose) Eka Pada Koundinyasana I (Twisted One-Legged Arm Balance) Eka Pada Koundinyasana II (Flying Splits) Bhujapidasana (Arm Pressure Pose) Tolasana (Scale Pose) Lolasana (Pendant Pose) Chaturanga Dandasana (Four-Limbed Staff Pose) Adho Mukha Svanasana (Downward-Facing Dog) Navasana (Boat Pose) The Final Posture (84)

(Arm Pressure Pose): The body balances entirely on the hands with thighs resting on the upper arms.

Builds comprehensive core strength, increases joint mobility, and lengthens tight muscle groups (like hamstrings and hip flexors). 84 yoga asanas list

Safely opens the lower back and hips.

your body for the more advanced poses.

(Tree Pose): Develops neurological balance and opens the hips.

The concept of 84 standard asanas does not come from a single book, but evolved through several foundational Hatha Yoga texts over hundreds of years. The foundation of all standing poses

Yoga is a vast and ancient practice. In classical texts, the number 84 represents a sacred, cosmic completeness. It symbolizes the 84,000,000 classic births a soul undergoes before achieving human form, condensed into 84 master postures (asanas) that align the physical body with the universe.

Asserts there are 84 preeminent poses but focuses on 32 "useful" asanas for mortals.

(Half Bound Lotus Forward Bend)

Poses like backbends expand the thoracic cavity, improving lung capacity and oxygen delivery to vital tissues. How to Safe Integrate the 84 Poses into Your Routine (Tree Pose): Develops neurological balance and opens the

Backbends open the chest, lungs, and heart center. They stimulate the central nervous system, strengthen the back muscles, and counteract the slouching associated with modern lifestyle habits. (Cobra Pose) Shalabhasana (Locust Pose) Dhanurasana (Bow Pose) Ustrasana (Camel Pose) Matsyasana (Fish Pose) Urdhva Dhanurasana (Wheel / Upward Bow Pose) Kapotasana (Pigeon Pose) Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) Supta Vajrasana (Reclined Thunderbolt Pose) Chakrasana (Wheel Pose) Anjaneyasana (Low Lunge / Crescent Moon Pose) Setu Bandhasana (Bridge Pose) Purvottanasana (Upward Plank / Intense East Stretch) 4. Spinal Twisting Postures

Aids digestion and can be practiced immediately after eating.

Forward bends stretch the entire posterior chain of the body, including the hamstrings, calves, and spine. Energetically, they encourage introspection and cooling of the mind. (Seated Forward Bend) Janu Sirsasana (Head-to-Knee Pose) Kurmasana (Tortoise Pose) Uttana Kurmasana (Extended Tortoise Pose) Mandukasana (Frog Pose) Uttana Mandukasana (Stretched Frog Pose) Upavistha Konasana (Wide-Legged Seated Forward Fold) Adho Mukha Svanasana (Downward-Facing Dog Pose) Prasarita Padottanasana (Wide-Stance Forward Bend) Uttanasana (Standing Forward Fold) Malasana (Garland Pose / Deep Squat)