According to a Yoga Instructor, These Are the 56 Most Essential Yoga Poses

Sanskrit Name: Tadasana or Samasthiti

English Translation: Mountain Pose or Equal Standing Pose

• Stand at the front of your mat, feet together, legs active, and arms by your sides.
• If you choose, this is the time to take a moment to bring your awareness inward, to create an intention for your practice or to make a dedication. Stay for five breaths.

Sanskrit Name: Uttanasana

English Translation: Intense Stretch Pose

Also Called: Standing Forward Bend

• Begin in Mountain Pose at the front of your mat. Inhale and reach your arms straight above you.
• As you exhale, engage your abs and fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of the head toward the floor to create a long spine. Shift your weight forward onto your toes, straightening the legs as much as possible. Place your hands on the ground, fingertips lining up with the toes.
• Hold here for five breaths.

Sanskrit Name: Chaturanga Dandasana

English Translation: Four-Limbed Staff Pose

• Begin at the front of your mat in Mountain Pose. Inhale to raise your arms up and exhale to fold forward into Standing Forward Bend. Inhale, straighten your arms and back, and look up. As you exhale, step or jump both feet back (so you're in a push-up position) and bend your elbows straight behind you, brushing them against the sides of your body, lowering into Four-Limbed Staff.
• Keep your body parallel to the ground and your shoulders parallel with your elbows. Draw your navel toward your spine to protect your lower back, holding for five breaths.

Sanskrit Name: Urdhva Mukha Svanasana

English Translation: Upward Facing Dog Pose

Also Called: Up Dog

• Begin at the front of your mat in Mountain Pose. Inhale to lift your arms up and exhale to fold forward into Standing Forward Bend.
• Inhale and look up with a flat back and, as you exhale, step or jump your feet back into Four-Limbed Staff Pose.
• Inhale a breath as you scoop your chest forward, balancing on the tops of your feet and your hands, coming into Upward Facing Dog. Lower your head back between your shoulder blades. Pull your shoulders blades down your back and hold for five breaths.

Learn details about Upward Facing Dog Pose here.

Sanskrit Name: Adho Mukha Svanasana

English Translation: Downward Facing Dog Pose

Also Called: Down Dog

• Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
• Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down "V" shape called Downward Facing Dog.
• Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms and direct your gaze through your legs or up toward your belly button. Hold for five breaths.
• Traditionally this pose is done during Sun Salutation A, so you can also come into it from Upward Facing 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

• Begin in Downward Facing Dog. Step both feet together so your big toes are touching.
• Shift your weight onto your hands and your left foot equally and raise your right leg into the air. Try to keep your shoulders parallel with the ground and gaze at your left thigh or up toward your belly to help you stay balanced.
• Stay here for five breaths, then lower your right leg down and switch sides.

Sanskrit Name: Catur Svanasana

English Translation: Quarter Dog Pose

Also Called: Dolphin or Puppy

• Begin in Downward Facing Dog. Spread your fingers wide and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground.
• Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

Learn more about this variation of Down Dog here.

Sanskrit Name: Utkatasana

English Translation: Fierce Pose

Also Called: Chair Pose

• Stand with your feet together in Mountain Pose. Bend your knees and lower your hips as you raise your arms overhead.
• Focus on sitting back onto your heels. Tuck your tailbone in and engage your abs, keeping your spine straight. Relax the shoulders as you gaze up toward the ceiling. Stay like this for five breaths.

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

• Begin in Downward Facing Dog. Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
• Lift your arms up and press your palms together. Draw your shoulder blades down toward your hips and gaze up at your hands.
• Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward and do Warrior 1 on the other side.

Sanskrit Name: Virabhadrasana 2

English Translation: Warrior 2 Pose

• Begin on your hands and feet in Downward Facing Dog. Step your right foot forward between your palms and come into Warrior 1.
• Extend your arms out in T-position as you rotate your torso to the left, coming into Warrior 2. Ideally your front thigh should be parallel to the ground and your right knee directly over your right ankle. Make sure your shoulders are stacked directly above your pelvis.
• Gaze past your right fingertips, holding for five breaths. Then return to Downward Facing Dog. Step your left foot forward and do this pose on the other side.

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

• Begin in Downward Facing Dog. Step your right foot forward between your hands, coming into Warrior 1. Then open hips, arms, and chest into Warrior 2.
• Gently arch back and rest your left hand on the back of your left leg. Raise your right arm overhead, feeling the stretch through the right side of the body. Make sure you continue to lower your hips and press your front knee forward so it's directly over your right ankle.
• Remain here for five breaths. Lift your torso up, place your hands on the floor, and move back into Down Dog. Step your left foot forward and do this pose on the left side.

Sanskrit Name: Utthita Trikonasana

English Translation: Extended Triangle Pose

Also Called: Open Triangle

• Come into Downward Facing Dog. Step your right foot forward between your hands and rise up into Warrior 1. Open your hips, arms, and chest into Warrior 2.
• Straighten your right leg and turn your left toes slightly to the right, making a 45-degree angle. Keep both legs straight as you reach your right hand straight out over your right leg. Lower your right hand, resting it on your right shin or a block or place your palm flat on the floor. Extend your left arm straight up and gaze at your left fingertips.
• Stay like this for five deep breaths. Then lift your torso up and either rotate your feet to the left or come into Down Dog, step your left foot forward between your hands, and repeat this pose on the left side.

Sanskrit Name: Parivrtta Trikonasana

English Translation: Revolved Triangle Pose

Also Called: Rotated Triangle

• Begin in Mountain Pose. Step open to the back of your mat with your right foot; your feet will be parallel, and you will be facing the right side of your mat. You should have about three feet between your heels.
• Turn your right toes to the right 90 degrees and your left toes slightly to the right 45 degrees. Rotate your torso so your chest and hips are now facing the back of your mat. Keep both legs straight as you lower your left palm to the ground on the pinkie side of your right foot. Raise your right arm straight up and work on extending the top of your head away from your hips.
• Pull your left shoulder away from your hips to lengthen through both sides of the ribs equally. Stay here for five deep breaths. Then lift your torso up, rotate your feet to the left, and repeat this pose on the other side.

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

• Stand on your hands and feet in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Open your hips, arms, and chest into Warrior 2.
• Place your left hand on your left hip and stretch your right arm straight out, creating length through the right side of your body. Shift weight onto your right foot and lift your left foot up. Plant your right palm flat on the ground under your shoulder.
• Distribute your weight evenly between your right hand and foot. Lift your left arm up and gaze toward your left hand. Hold for five breaths and then release the pose, coming into Downward Dog. Then try Half Moon on the left side.

Find more details on this balancing pose here.

Sanskrit Name: Utthita Parsvakonasana

English Translation: Extended Side Angle Pose

• Begin on your mat in Downward Facing Dog. Step your right foot forward between your hands and rise up into Warrior 1. Open your hips, arms, and chest into Warrior 2.
• Place your right hand on the ground behind your right foot (on the little toe side). Extend your left arm straight up, turning your palm down, so your thumb is pointing behind you.
• Stay here for five breaths. Come back to Down Dog and repeat this pose on the left side.

Sanskrit Name: Parivrtta Parsvakonasana

English Translation: Revolved Side Angle Pose

Also Called: Rotated Side Angle

• Begin in Downward Facing Dog. Step your right foot forward, coming into Warrior 1.
• Lower your elbows toward your chest and rotate your torso to the right, crossing your left elbow over your right thigh. Actively press your left triceps into your right quad to lift your chest as high as you can.
• Gaze over your right shoulder and hold for five breaths. Then release your hands to the mat, step your right foot back, and come back into Down Dog. Then repeat this pose on the left side.

Sanskrit Name: Parsvottanasana

English Translation: Intense Side Stretch Pose

Also called: Pyramid Pose

• Stand with both feet together in Mountain Pose. Step your left foot directly behind you about two feet.
• Bring your arms behind your back, bend your elbows, and press your palms together in reverse Namaste position (reverse prayer).
• Inhale to lengthen your spine and, as you exhale, fold at your waist. Keep both legs straight and lower your torso as far as you can, eventually resting your chin or forehead on your right shin.
• Hold for five deep breaths, then lift your torso up. Repeat this pose with your left leg forward.

Sanskrit Name: Prasarita Padottanasana C

English Translation: Feet Spread Intense Stretch Pose C

Also Called: Wide-Legged Forward Bend C

• Stand with your feet three to four feet apart, flaring your heels slightly wider than your toes.
• Bring your arms behind your back, clasping your fingers, and pressing the heels of your palms together in a fist.
• Fold forward, hinging at your hips, drawing the crown of your head and your hands toward the floor. Relax your toes and try to shift the weight of your hips forward so they're in line with your feet.
• Stay here for five deep breaths. Then press into your feet, engage your quads, and inhale as you stand up.

Sanskrit Name: Virabhadrasana 3

English Translation: Warrior 3 Pose

• From Warrior 1 with your right knee forward, lower your torso and lift your left leg, bringing your body parallel with the ground.
• Extend your hands out in front of you, pressing your palms together firmly. If it bothers your shoulders to press your hands together, separate your arms so they're shoulder-width apart. If extending your arms creates pain or pressure in your lower back, rest your hands on your hips.
• Engage your abs, holding this position for five deep breaths. Then lower your left leg, returning to Warrior 1. Release your hands to the mat and come into Downward Dog. Step your left leg forward, coming into Warrior 1. Repeat Warrior 3 on the left side.

Check out these details on Warrior 3 Pose.

Sanskrit Name: Vrksasana

English Translation: Tree Pose

• Stand with your feet together in Mountain Pose. Put all your weight into your left foot and lift your right foot off the ground. Grab onto your right ankle with your right hand, flex your foot, and place your heel as far up your standing leg as possible with your toes pointing down.
• To prevent your right foot from sliding down, actively press your left leg and the sole of your right foot against each other. Draw your right knee back to open your hip.
• Press your palms together in front of your heart or raise your arms into the air, gazing forward. Hold for five breaths.

Check out these tips on how to master Tree Pose.

Sanskrit Name: Natarajasana

English Translation: Lord of the Dance Pose

Also Called: Dancer

• Begin in Mountain Pose. Inhale as you shift weight onto your left foot and bend your right knee. Reach for your right foot with your right hand. If you can, bring your palm to the inside arch of your right foot. Slip your thumb between your big toe and your second toe so that your right hand can hold onto the bone underneath your big toe.
• Reach your left arm out in front of you, press your right foot away from you to open your shoulder, and lean your torso slightly forward. Raise your right foot as high as you can to stretch your right hip flexor.
• Stay here for five breaths and then switch sides.

Sanskrit Name: Utthita Hasta Padangusthasana A

English Translation: Standing Hand to Big Toe Pose A

• Stand with both feet together in Mountain Pose. Shift your weight onto your left leg and lift your right leg into the air. Hold onto your right big toe with the first two fingers and thumb of your right hand. Bring your left hand to your hip.
• Keep the standing leg straight and straighten your right leg, keeping your torso upright. Stay here or, if this is easy, fold your torso forward over your extended leg.
• Hold for five deep breaths and then switch sides.

Sanskrit Name: Utthita Hasta Padangusthasana B

English Translation: Standing Hand to Big Toe Pose B

• Stand with both feet together in Mountain Pose. Shift weight onto your left leg and lift your right leg into the air. Hold onto your right big toe with the first two fingers and thumb of your right hand. Bring your left hand to your hip.
• Keep the standing leg straight and straighten your right leg out to the right, gazing to the left. After five breaths, bring your leg back to the center and release it back to the mat. Repeat this pose on the left side.

Sanskrit Name: Garudasana

English Translation: Eagle Pose

• Begin standing tall in Mountain Pose. Shift weight onto your left foot and lift your right knee up toward your chest. Cross your right knee in front of your left knee and bend both knees slightly, trying to wrap your right toes around the back of your left calf.
• Cross your left elbow over your right elbow. Work on bringing your left fingertips toward the base of your right palm and then lift your elbows straight up toward the ceiling.
• Stay here for five breaths, release, and then do the other side.

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

• From Mountain Pose, take a deep breath in and, as you exhale, come into a Standing Forward Bend.
• Shift weight onto your right foot and your palms and lift your left leg into the air. Tuck your chin and draw your torso toward your right leg, breathing deeply and relaxing the shoulders away from the ears.
• Stay here for five breaths. Then return your left leg to the floor. Stay here for a complete breath and then repeat this pose with the right leg lifted.

Sanskrit Name: Utkata Konasana

English Translation: Fierce Angle Pose

Also Called: Goddess or Victory Squat

• Stand at the top of your mat in Mountain Pose. Step open to the right, opening your legs about three feet apart. Turn your heels in.
• Bend your knees until your thighs are parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to. Lift your arms up, bending your elbows so they are at 90-degree angles, and open your palms away from you.
• Hold here for five deep breaths.

Sanskrit Name: Vasisthasana

English Translation: Side Plank Pose

Also Called: Sage

• Begin in Downward Facing Dog. Step both feet together so your big toes are touching.
• Move your right hand over to the left so it's at the center of your mat (still at the top of your mat). Roll over to your right side and plant your right heel down so you are balancing on the outside edge of your right foot, stacking your flexed feet.
• Reach your left arm up above you and, if you can, gaze up at your palm. Stay here for five deep breaths, trying to keep your core strong and the pose steady.
• Lower your upper hand to the mat. Repeat this pose on the other side.

Sanskrit Name: Dandasana

English Translation: Staff Pose

Also Called: Stick

• Sit on your mat with both legs together. Place your palms flat on the floor beside your hips, actively pressing them into the ground.
• Keep both arms as straight as possible and lengthen your spine, imagining it is a sturdy staff or cane someone would use to walk with. Roll your shoulders away from your ears and tuck your chin. Engage your leg muscles and flex your feet.
• Stay here for five deep breaths, keeping your belly still, and then release.

Sanskrit Name: Paschimottanasana

English Translation: Western Intense Stretch Pose

Also Called: Seated Forward Bend

• Sit on the floor with your legs straight in front of you. Make your spine as long as you can.
• Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back and fold as far as you need to feel a nice stretch in your back and hamstrings. Don't worry about folding your body completely in half, unless this is comfortable for you.
• Stay like this for five deep breaths.

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

• Begin sitting on the floor with your legs extended straight out in front of you. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
• As you inhale, press into your hands and feet firmly, lifting your hips into the air. Raise them as high as you can so your spine is in a long line. Slowly release your head back, looking behind you and opening through your throat.
• Stay here for five deep breaths, then lower your hips to the floor.

Sanskrit Name: Janu Sirsasana A

English Translation: Head to Knee Pose A

Also Called: Flag and Head-to-Knee Forward Bend

• Begin in a seated position with both legs straight out in front of you. Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
• Inhale to sit up tall and exhale as you fold your torso over your left leg. Rest your hands on the floor on either side of your leg, on your shin, or wrap your hands around your left foot
• Stay here for five breaths, sit up, and repeat this pose on the left side.

Sanskrit Name: Marichyasana C

English Translation: One-Legged Seated Spinal Twist Pose

Also Called: Marichi 's Pose

• Begin seated on your mat with your legs extended straight out in front of you. Bend your right knee and place your right heel as close to your right sit bone as you can. There should be at least eight inches between your right foot and left inner thigh.
• Reach your right arm behind you and plant your palm on the floor. Cross your left elbow over to the outside of your right knee.
• Stay here if this is enough of a twist, or clasp your fingers together. If it's really easy, do a deeper bind around your right knee by holding your left wrist with your right hand, squeezing the top of your left leg with your left fingers (as shown in the photo).
• Hold for five breaths, slowly release, and switch sides.

Sanskrit Name: Navasana

English Translation: Boat Pose

• Begin sitting on your mat. Bend your knees and lift your feet off the floor, balancing on your tush. Keep the spine long and straighten the legs as much as you can without rounding the back. If this is too hard, keep the knees bent — you're still working your core.
• Hold for five complete breaths.

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

• From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat. If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat.
• Stay here with your hands resting on your hips or your right leg, or walk your hands out in front of you, allowing your torso to rest over your right knee.
• Hold here, breathing into any areas of tightness and tension for at least five breaths. Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Repeat Pigeon on the left side.

Sanskrit Name: Agnistambhasana

English Translation: Fire Statue Pose

Also Called: Fire Log, Double Pigeon, Square Pose, or Ankle to Knee

• Sit with both legs in front of you. Bend your left knee, so your shin is parallel with your body. Bend your right leg and stack your right knee on top of your left ankle, and your right ankle above your left knee. The shins should be parallel. Flex both feet.
• Sit up tall or fold forward to increase the stretch. Hold Double Pigeon for five breaths on this side and then repeat this stretch with your left shin on top.

Check out these helpful tips for doing Double Pigeon Pose.

Sanskrit Name: Utthan Pristhasana

English Translation: Lizard Pose

• Begin in Downward Facing Dog. Step your right foot forward between your palms, keeping your hands on the floor.
• Lower your left knee to the floor and release your elbows to the floor as well. Either rest your hands palms facing down on the mat, or bring your hands together in prayer position. Continue to squeeze your right knee toward your body and keep your gaze in front of you to encourage your hips to lower toward the floor.
• Stay here for five breaths and then rise back onto your hands. Tuck your back toes and step your right leg back into Down Dog. Step your left foot forward, repeating this pose on the other side.

Find out more about this must-do hip flexor stretch.

Sanskrit Name: Baddha Konasana

English Translation: Bound Angle Pose

Also Called: Butterfly

• Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
• Stay here for five breaths.

Sanskrit Name: Virasana

English Translation: Hero Pose

• Kneel on a mat with your knees together. Separate your feet, so you can sit down on the ground in between them. Use your hands to roll your calves away from your thighs. Curl the arches of your feet around the curve of your bum, so your toes are pointing behind you and slightly toward one another.
• Rest your hands on your thighs, press your palms together in front of your chest, or raise your hands overhead. Stay here for five deep breaths.

Sanskrit Name: Balasana

English Translation: Child's Pose

• Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you. Take a deep breath in and, as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
• Stay here for five breaths.

Sanskrit Name: Upavistha Konasana

English Translation: Wide-Angle Seated Forward Bend Pose

Also Called: Seated Straddle, Open Angle Pose

• Sit on the floor in a straddle position with three to four feet between your heels. Make sure your toes and knees are pointing straight up. Sit with a tall spine or slowly fold forward at your hips, pressing your belly button and chest forward to prevent your back from rounding.
• Either support the weight of your torso with your hands on your legs or feet, or rest them out in front of you.

Sanskrit Name: Malasana

English Translation: Garland Pose

Also Called: Wide Squat

• Stand with your feet slightly wider than your hips. Bend your knees and lower your hips toward the ground.
• Bring your palms together at your heart center and firmly press your elbows against the inside of your knees. This will help to open your hips even farther. Shift weight onto your heels and lengthen the crown of your head toward the ceiling.
• Hold the pose for five deep breaths.

Sanskrit Name: Bhujangasana

English Translation: Cobra Pose

• Lie on your belly and bring your legs together so your knees are touching. Extend your arms straight out in front of you.
• As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
• Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades.
• Stay here for five breaths, opening through the chest and abs, and then lower your torso back to the mat.

Sanskrit Name: Salabhasana A

English Translation: Locust Pose A

• Lie on your belly with your legs together. Place your arms by your sides so your palms are facing up.
• As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support. As you breathe, extend the crown of your head away from your toes, lengthening as much as you can through your spine.
• Stay for five breaths and then release back to the mat.

Sanskrit Name: Dhanurasana

English Translation: Bow Pose

• Lie on your belly. Bend your knees and hold onto the outside edge of your right ankle and then your left. Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Lift your feet up as high as you can and shift your weight forward so you're resting on your naval instead of on your pubic bone.
• Hold for five deep breaths and then slowly release.

Sanskrit Name: Ustrasana

English Translation: Camel Pose

• Kneel at the front of your mat with your knees under your hips. Reach your right hand back toward your right heel, and then reach your left hand toward your left heel. Your hands are there for balancing support, so don't lean all your weight onto them. Try to shift your weight forward onto your knees, which will increase the stretch in your quads, belly, and chest.
• Lower your head behind you and stay here for five breaths.

Read on for more details about correct alignment in Camel Pose.

Sanskrit Name: Bakasana

English Translation: Crow Pose

Also Called: Crane Pose

• Begin in a Wide Squat. Place your palms firmly on the ground in front of you with fingers spread wide. Straighten your legs slightly and place your knees as high up onto your triceps as possible, toward your armpits.
• Shift forward onto your hands, lean the weight of your knees into the backs of your arms, and lift your feet off the ground.
• Touch your toes together and hold this arm balance for five breaths.

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

• Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
• With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
• Stay here for five deep breaths, lifting your hips up as high as you can.

Sanskrit Name: Eka Pada Setu Bandha Sarvangasana

English Translation: One-Legged Bridge Pose

Also Called: One-Legged Half Wheel

• Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
• Support your pelvis by placing your hands under your lower back. Press into your left leg and lift your right leg into the air.
• Stay here for five deep breaths, lifting your hips up as high as you can and then switching sides.

Sanskrit Name: Urdhva Dhanurasana

English Translation: Upward Bow Pose

Also Called: Wheel, Full Wheel, or Full Backbend

• Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your bum). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
• Inhale, press into your palms and lift your head, shoulders, and hips off the mat, straightening your arms and legs. Try to walk your hands and feet a little closer together.
• Stay here for five deep breaths and then slowly lower your body down. Eventually you want to do this pose for a total of three times. Hug your knees into your chest to release your lower back.

Here's what not to do in Wheel Pose.

Sanskrit Name: Ananda Balasana

English Translation: Happy Baby Pose

Also Called: Dead Bug

• Begin lying flat on your back. Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
• Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep your upper body relaxed.
• Stay like this for five deep breaths.

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

• Begin lying on your back. Come into Plow Pose with your feet over your head and your hips over your shoulders.
• Bring your hands to your lower back, fingertips pointing toward the ceiling. Keeping your elbows on the ground and in line with your shoulders, slowly lift one leg straight up and then the other. The toes should stack directly over the hips, which are stacked over the shoulders.
• Stay here for 15 breaths.

This inversion can cause many discomforts, so here are tips for preventing neck pain in Shoulderstand.

Sanskrit Name: Halasana

English Translation: Plow Pose

• Begin lying flat on your back. Place your arms by your sides, palms facing down. Press firmly into your palms, bend your knees, and bring both legs over your head. If you can, straighten your knees and rest the tops of your toes on the ground.
• Interlace your fingers and gently rock your weight from side to side to bring your shoulder blades closer together. Keep your head and neck still.
• Stay here for five breaths and then slowly lower your hips to the floor, bending your knees into your chest.

Sanskrit Name: Matsyasana

English Translation: Fish Pose

Also Called: Balancing Lotus

• Lie flat on your back with your arms close to your sides, palms facing down. Keeping your bum on the floor, inhale as you press your hands and forearms into the ground to arch your back, lifting your shoulders off the floor. Tilt your head backward and rest the top of your head on the floor.
• Keeping your legs strong, hold for five breaths. Then lower back to the mat.

Check out how to do this closing sequence pose called Fish.

Sanskrit Name: Salamba Sirsasana

English Translation: Supported Headstand Pose

Also Called: Bound Headstand

• Place your clasped fingers and head on the floor at the top of your mat. Straighten your legs and walk your feet toward your head. Bend one knee and tuck it into your chest. Using your abs and hamstring flexibility, lift the other leg off the floor so both knees are tucked into your chest, so you're in a pose called Bound Headstand Prep: Tuck.
• With complete control, slowly lift and straighten both legs up, coming into Bound Headstand. If balancing is hard, bend one knee and place the sole of your foot on a wall.
• Hold for five breaths. Then slowly bend your knees into your chest, lower your feet to the floor, and rest in Child's Pose.

Here's a sequence of poses to build strength and balance to help you master Headstand.

Sanskrit Name: Padmasana

English Translation: Lotus Pose

• Sit on your mat with your legs extended in front of you. Bend your right knee and place your right heel up by your left hip bone. Then carefully bend your left knee and pull your left heel over your right shin and place it by your right hip bone.
• If you feel pain at all, come into Half Lotus, with your right heel pulled up to your left hip, and your left foot on the ground under your right thigh. If Half Lotus also causes discomfort, just sit cross-legged with your ankles under opposite calves.
• Stay here for 10 deep breaths.

Here's another way to get into Lotus Pose.

Sanskrit Name: Savasana

English Translation: Corpse Pose

Also Called: Final Resting Pose

• Lie on your back and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
• After you've found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you're short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural soothing rhythm.

Having trouble relaxing? Here are four tips for sinking into Corpse Pose.