If you've been thinking about trying yoga, but you're a little intimidated after scrolling through Instagram and seeing people post photos of themselves balancing on their hands or sitting with their legs behind their heads, don't stress. As a yoga instructor, I'm here to ease your anxiety. This is a list of the most basic poses found in any yoga class or at-home video. While some poses are more challenging than others, most won't leave you knotted up like a pretzel. Becoming familiar with these essential yoga poses will boost your confidence, but even if you're a seasoned yogi, you'll appreciate having all your favorite yoga poses all in one spot.
Sanskrit Name: Tadasana or Samasthiti
English Translation: Mountain Pose or Equal Standing Pose
Sanskrit Name: Uttanasana
English Translation: Intense Stretch Pose
Also Called: Standing Forward Bend
Sanskrit Name: Chaturanga Dandasana
English Translation: Four-Limbed Staff Pose
Sanskrit Name: Urdhva Mukha Svanasana
English Translation: Upward Facing Dog Pose
Also Called: Up Dog
Learn details about Upward Facing Dog Pose here.
Sanskrit Name: Adho Mukha Svanasana
English Translation: Downward Facing Dog Pose
Also Called: Down Dog
Not sure you're doing it correctly? Here's what not to do in Downward Facing Dog.
Sanskrit Name: Tri Pada Adho Mukha Svanasana
English Translation: Three-Legged Downward Facing Dog Pose
Also Called: Three-Legged Dog
Sanskrit Name: Catur Svanasana
English Translation: Quarter Dog Pose
Also Called: Dolphin or Puppy
Learn more about this variation of Down Dog here.
Sanskrit Name: Utkatasana
English Translation: Fierce Pose
Also Called: Chair Pose
Ensure you're doing the pose correctly: here's what not to do in Chair Pose.
Sanskrit Name: Virabhadrasana 1
English Translation: Warrior 1 Pose
Sanskrit Name: Virabhadrasana 2
English Translation: Warrior 2 Pose
Here are more tips on how to do Warrior 2.
Sanskrit Name: Anjaneyasana
English Translation: Crescent Moon Pose
Also Called: Reverse Warrior, Crescent Lunge Pose
Sanskrit Name: Utthita Trikonasana
English Translation: Extended Triangle Pose
Also Called: Open Triangle
Sanskrit Name: Parivrtta Trikonasana
English Translation: Revolved Triangle Pose
Also Called: Rotated Triangle
Although basic, this is a difficult pose, so here are more details on how to do Rotated Triangle correctly.
Sanskrit Name: Ardha Chandrasana
English Translation: Half Moon Pose
Find more details on this balancing pose here.
Sanskrit Name: Utthita Parsvakonasana
English Translation: Extended Side Angle Pose
Sanskrit Name: Parivrtta Parsvakonasana
English Translation: Revolved Side Angle Pose
Also Called: Rotated Side Angle
Sanskrit Name: Parsvottanasana
English Translation: Intense Side Stretch Pose
Also called: Pyramid Pose
Sanskrit Name: Prasarita Padottanasana C
English Translation: Feet Spread Intense Stretch Pose C
Also Called: Wide-Legged Forward Bend C
Sanskrit Name: Virabhadrasana 3
English Translation: Warrior 3 Pose
Check out these details on Warrior 3 Pose.
Sanskrit Name: Vrksasana
English Translation: Tree Pose
Check out these tips on how to master Tree Pose.
Sanskrit Name: Natarajasana
English Translation: Lord of the Dance Pose
Also Called: Dancer
Sanskrit Name: Utthita Hasta Padangusthasana A
English Translation: Standing Hand to Big Toe Pose A
Sanskrit Name: Utthita Hasta Padangusthasana B
English Translation: Standing Hand to Big Toe Pose B
Sanskrit Name: Garudasana
English Translation: Eagle Pose
I know this post looks pretzel-like, so here are more details on how to do Eagle.
Sanskrit Name: Urdhva Prasarita Eka Padasana
English Translation: One Foot Extended Upwards Pose
Also Called: Standing Split
Sanskrit Name: Utkata Konasana
English Translation: Fierce Angle Pose
Also Called: Goddess or Victory Squat
Sanskrit Name: Vasisthasana
English Translation: Side Plank Pose
Also Called: Sage
Sanskrit Name: Dandasana
English Translation: Staff Pose
Also Called: Stick
Sanskrit Name: Paschimottanasana
English Translation: Western Intense Stretch Pose
Also Called: Seated Forward Bend
Here are tips to help you experience a deeper Seated Forward Bend.
Sanskrit Name: Purvottanasana
English Translation: Eastern Intense Stretch Pose
Also Called: Intense East
Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag and Head-to-Knee Forward Bend
Sanskrit Name: Marichyasana C
English Translation: One-Legged Seated Spinal Twist Pose
Also Called: Marichi 's Pose
Sanskrit Name: Navasana
English Translation: Boat Pose
In Ashtanga Yoga, Boat Pose is traditionally repeated five times, with lifts in between each one to really work your abs.
Sanskrit Name: Eka Pada Rajakapotasana
English Translation: One-Legged King Pigeon Pose
Also Called: Pigeon
Sanskrit Name: Agnistambhasana
English Translation: Fire Statue Pose
Also Called: Fire Log, Double Pigeon, Square Pose, or Ankle to Knee
Check out these helpful tips for doing Double Pigeon Pose.
Sanskrit Name: Utthan Pristhasana
English Translation: Lizard Pose
Sanskrit Name: Baddha Konasana
English Translation: Bound Angle Pose
Also Called: Butterfly
Sanskrit Name: Virasana
English Translation: Hero Pose
Sanskrit Name: Balasana
English Translation: Child's Pose
Sanskrit Name: Upavistha Konasana
English Translation: Wide-Angle Seated Forward Bend Pose
Also Called: Seated Straddle, Open Angle Pose
Sanskrit Name: Malasana
English Translation: Garland Pose
Also Called: Wide Squat
Sanskrit Name: Bhujangasana
English Translation: Cobra Pose
Sanskrit Name: Salabhasana A
English Translation: Locust Pose A
Sanskrit Name: Dhanurasana
English Translation: Bow Pose
Sanskrit Name: Ustrasana
English Translation: Camel Pose
Read on for more details about correct alignment in Camel Pose.
Sanskrit Name: Bakasana
English Translation: Crow Pose
Also Called: Crane Pose
Here are more tips on how to feel lighter in Crow Pose.
Sanskrit Name: Setu Bandha Sarvangasana
English Translation: Bridge Pose
Also Called: Half Wheel
Sanskrit Name: Eka Pada Setu Bandha Sarvangasana
English Translation: One-Legged Bridge Pose
Also Called: One-Legged Half Wheel
Sanskrit Name: Urdhva Dhanurasana
English Translation: Upward Bow Pose
Also Called: Wheel, Full Wheel, or Full Backbend
Here's what not to do in Wheel Pose.
Sanskrit Name: Ananda Balasana
English Translation: Happy Baby Pose
Also Called: Dead Bug
Check out these details on how to do this relaxing hip opener called Happy Baby.
Sanskrit Name: Salamba Sarvangasana
English Translation: All Limbs With Support Pose
Also Called: Shoulderstand
This inversion can cause many discomforts, so here are tips for preventing neck pain in Shoulderstand.
Sanskrit Name: Halasana
English Translation: Plow Pose
Sanskrit Name: Matsyasana
English Translation: Fish Pose
Also Called: Balancing Lotus
Sanskrit Name: Salamba Sirsasana
English Translation: Supported Headstand Pose
Also Called: Bound Headstand
Here's a sequence of poses to build strength and balance to help you master Headstand.
Sanskrit Name: Padmasana
English Translation: Lotus Pose
Here's another way to get into Lotus Pose.
Sanskrit Name: Savasana
English Translation: Corpse Pose
Also Called: Final Resting Pose
Having trouble relaxing? Here are four tips for sinking into Corpse Pose.