What you will discover on this page is that there are many more yoga poses than you must’ve thought there are. Yoga masters who fully understand asanas sometimes invent a new pose. So it’s possible one new pose is being created right now as you read this.

This list contains poses, their Sanskrit names, and their health benefits.

Archer’s Pose (Akarna Dhanurasana)

Level: Advanced

  • Improves focus and memory
  • Deep stretches the arms and legs
  • Good for flat feet and sciatica

Bharadvaja’s Twist (Bharadvajasana)

Level: Intermediate

  • Tones waist and improves BMR
  • Relaxes spine and neck
  • Opens chest cavity for Pranayama

Bridge Pose (Setu Bandhasana)

Level: Intermediate

  • Strengthens neck and shoulders
  • Massages abdominal organs and kidneys
  • Tones lower back and calves

Big Toe Pose (Padangusthasana)

Level: Intermediate

  • Ideal for women who are trying to get pregnant
  • Improves digestion
  • Relieves headache

Bound Angle / Cobbler’s / Butterfly Pose (Baddha Konasana)

Level: Beginner

  • Great hip opener and posture corrector
  • Stretches and relaxes shoulders and lower back
  • Relieves from neck pain and anxiety

Bound Angle Headstand Pose (Baddha Kona Sirsasana)

Level: Advanced

  • Relieves from depression, stress and anxiety
  • Strengthens arms, wrists and shoulders
  • Improves flexibility and balance

Bow Pose (Dhanurasana)

Level: Intermediate

  • Tones lower back, thighs and buttocks
  • Stretches quads, ankles and forearms
  • Opens chest cavity and strengthens lungs

Bridge Pose on Elbows (Dvapada Dhanurasana)

Level: Intermediate

  • Beneficial in stress, depression and anxiety
  • Improves neck and spine health
  • Enhances memory and focus

Camel Pose (Ustrasana)

Level: Intermediate

  • Strengthens knees and back
  • Enhances balance and flexibility
  • Improves concentration

Cat Pose (Bidalasana / Marjaryasana)

Level: Beginner

  • Relaxes back and tones abdomen
  • Aids in weight loss
  • Rejuvenates body and mind

Chair Pose (Utkatasana)

Level: Beginner

  • Improves posture and balance
  • Tones abdomen and thighs
  • Great for athletes and runners

Child Pose (Balasana)

Level: Beginner

  • Great for stress, depression, and anxiety
  • Relaxes upper back, neck and arms
  • Helps sleep better at night

Cobra Pose (Bhujangasana)

Level: Intermediate

  • Improves focus and retention
  • Enhances cardiovascular capacity
  • Tones abdomen and lower back

Compass Pose (Parivrtta Surya Yantrasana)

Level: Advanced

  • Improves digestion
  • Provides relief in respiratory disorders
  • Develops patience

Corpse Pose (Savasana)

Level: Beginner

  • Ideal pose for Yoga Nidra and abdominal breathing
  • Helps rejuvenate mentally and physically
  • Best restorative/follow up pose

Cow Face Pose (Gomukhasana)

Level: Intermediate

  • Improves back flexibility and stretches shoulders
  • Enhances lung capacity
  • Opens up hips and corrects seated posture

Cow Pose (Bitilasana / Goasana)

Level: Beginner

  • Great restorative pose for lower back stiffness
  • Strengthens arms and knees
  • Good for students looking to enhance focus

Crane / Crow Pose (Bakasana / Kakasana)

Level: Intermediate

  • Enhances arm and shoulders strength
  • Great for spine and neck
  • Improves digestion and balances hormones

Crocodile Pose (Makarasana)

Level: Beginner

  • Greatly centers anxious and depressed mind
  • Restores energy and rejuvenates physically
  • Good for flat feet

Dolphin Pose

Level: Intermediate

  • Brings relief to asthma patients
  • Stress-reliever
  • Prevents osteoporosis

Dove Pose (Vajra Kapotasana)

Level: Advanced

  • Increases blood circulation in spine and head
  • Strengthens shoulders and knees
  • Stretches quadriceps and chest muscles

Downward Facing Dog Pose (Adho Mukha Svanasana)

Level: Beginner

  • Enhances hamstring flexibility and hip flexion
  • Stretches Achilles’ tendons
  • Strengthens wrists, ankles, toes and back

Eagle Pose (Garudasana)

Level: Intermediate

  • Great for balance
  • Good for respiratory problems
  • Tones calves, thighs and arms

Easy Pose (Sukhasana)

Level: Beginner

  • Stretches and tones inner thighs and ankles
  • Improves posture and ideal for Pranayama
  • Good for flat feet

Elimination / Garland Pose (Malasana)

Level: Intermediate

  • Massages abdominal organs and improves digestion
  • Tones calves and hips
  • Strengthens ankles and improves balance

Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)

Level: Intermediate

  • Improves balance and focus
  • Stimulates urinary and reproductive organs
  • Beneficial in weight loss

Extended Puppy Pose(Uttana Shishosana)

Level: Beginner

  • Stretches and relaxes arms and upper back
  • Aids in weight and fat loss
  • Rejuvenates stressed mind and body

Extended Side Angle Pose (Utthita Parsvokonasana)

Level: Beginner

  • Great pose for athletes and dancers
  • Improves body alignments and mental focus
  • Opens hips and strengthens ankles

Feathered Peacock Pose (Pinch Mayurasana)

Level: Advanced

  • Strengthens arms, shoulders and chest
  • Tones back and buttocks
  • Great for anxiety and stress

Fire Log Pose (Agni Stambhasana)

Level: Beginner

  • Corrects seated posture
  • Good pose to practice abdominal breathing
  • Strengthens toes and feet

Firefly Pose (Tittibhasana)

Level: Advanced

  • Improves wrist strength and hand grip
  • Tones back of thighs and abdomen
  • Enhances balance and focus

Fish out of Hero Pose (Matsyendra Virasana)

Level: Intermediate

  • Deep stretches thighs and lower abdomen
  • Induces feeling of happiness and calms mind
  • Relieves from upper back pain

Fish Pose (Matsyasana)

Level: Beginner

  • Stimulates abdominal and reproductive organs
  • Enhances lung capacity
  • Stretches thighs, knee and abdomen

Four Limbed Staff Pose (Chaturanga Dandasana)

Level: Beginner

  • Strengthens toes and fingers
  • Tones upper back, hips and chest
  • Works great on balance and arm strength

Frog Pose (Bhekasana / Mandukasana)

Level: Beginner

  • Improves reproductive health
  • Relieves from back pain and digestive issues
  • Strengthens arms and knees

Full Boat Pose (Navasana)

Level: Intermediate

  • Helps get rid of belly fat
  • Improves digestion
  • Tones back, thighs, and arms

Full Pigeon Pose (Purna Kapotasana)

Level: Intermediate

  • Deep stretches abdomen
  • Beneficial in thyroid disorders
  • Tones hips, calves and arms

Gate Pose (Parighasana)

Level: Intermediate

  • Strengthens knees and toes
  • Deep stretches abdomen and thighs
  • Balances metabolism and aids in fat loss

Half Boat Pose (Ardha Navasana)

Level: Beginner

  • Strengthens knees and arms
  • Improves balance and focus
  • Tones abdominal muscles

Half Bound Lotus Standing Pose (Ardha Baddha Padmottanasana)

Level: Advanced

  • Great stretch for Achilles’ tendon and hamstrings
  • Beneficial in hormonal imbalances
  • Strengthens arms and legs

Half Bow Pose (Ardha Dhanurasana)

Level: Intermediate

  • Improves balance and limb strength
  • Increases joint health
  • Deep stretches abdomen and thighs

Half Frog Pose (Ardha Bhekasana)

Level: Beginner

  • Stretches abdomen and quadriceps
  • Strengthens arms and shoulders
  • Provides relief in back pain

Half Lord of Fishes Pose (Ardha Matsyendrasana)

Level: Intermediate

  • Beneficial in weight loss and asthma
  • Improves spine and hip flexibility
  • Massages abdominal organs

Half Lotus Pose (Ardha Padmasana)

Level: Beginner

  • Ideal pose for Pranayama practice
  • Stretches lower back and hips
  • Improves spine health and posture

Half Moon Pose (Ardha Chandrasana)

Level: Beginner

  • Aids in fat loss
  • Greatly increases sense of balance and mental focus
  • Stretches thighs and ankles

Half Pigeon Pose (Ardha Kapotasana)

Level: Beginner

  • Stretches groin and thighs
  • Tones lower back
  • Great for posture correction

Half Wheel Pose (Ardha Chakrasana)

Level: Advanced

  • Strengthens and tones chest muscles
  • Enhances sense of balance
  • Increases ankle and back strength

Headstand (Sirsasana)

Level: Advanced

  • Improves balance and focus
  • Strengthens upper body
  • Avoid if you have neck injury or migraine

Happy Baby Pose (Ananda Balasana)

Level: Beginner

  • Induces feelings of relaxation and happiness
  • Rejuvenates back, arms and hips
  • Strengthens digestive system

Hare / Rabbit Pose (Shashankasana)

Level: Intermediate

  • Beneficial in urinary and reproductive disorders
  • Deep stretches shoulders, arms and wrists
  • Strengthens knees

Head to Knee Pose (Janu Sirsasana)

Level: Intermediate

  • Great stretch for hamstrings and calves
  • Increases metabolism
  • Strengthens back and shoulders

Heron Pose (Krounchasana)

Level: Intermediate

  • Improves posture and balance
  • Deeply stretches thighs and calves
  • Good for spine health and memory

Intense Side Stretch Pose / Pyramid pose (Parsvottanasana)

Level: Intermediate

  • Stretches back, groin and inner thighs
  • Tones abdomen and lower body
  • Great for weight and fat loss

Knee to Ear Pose (Karnapidasana)

Level: Advanced

  • Improves balance
  • Strengthens shoulders and knees
  • Stretches back and feet

Knee-Chest-Chin Pose (Ashtanga Namaskara)

Level: Intermediate

  • Beneficial in back pain
  • Strengthens whole body
  • Stimulates abdominal and reproductive organs

Knees to chest pose (Apanasana)

Level: Beginner

  • Improves digestion and metabolism
  • Relaxes back and neck
  • Stretches shoulders and arms

Legs Up The Wall Pose (Viparita Karani)

Level: Beginner

  • Restores energy levels
  • Good for spine health and neck
  • Beneficial in urinary disorders

Lion Pose (Simha Vajrasana)

Level: Beginner

  • Provides relief in reproductive health issues
  • Good for back pain
  • Strengthens arms and back

Lizard Pose (Uttana Pristhasana)

Level: Intermediate

  • Stretches shoulders, hips and groin
  • Shapes thighs and calves
  • Good for flat feet and sciatica

Locust Pose (Salambhasana)

Level: Beginner

  • Tones hips, thighs, and upper back
  • Strengthens shoulders
  • Stretches quadriceps and feet

Lord of Dancers Pose (Natarajasana)

Level: Advanced

  • Great hip opener and balance enhancer
  • Improves mental focus and back flexibility
  • Sculpts arms and calves

Lord of Fishes Pose (Matsyendrasana)

Level: Beginner

  • Helps trim belly fat
  • Stimulates abdominal organs and urinary system
  • Stretches shoulders and abs

Lord of Fishes Pose II (Padma Matsyendrasana)

Level: Beginner

  • Stretches shoulders, abs and hamstrings
  • Tones back and hips
  • Aids in weight loss

Lotus in Shoulder Stand Pose (Padma Sarvangasana)

Level: Advanced

  • Strengthens shoulders and arms
  • Corrects posture
  • Improves memory and focus

Lotus Pose (Padmasana)

Level: Beginner

  • Ideal pose for meditation and Pranayama
  • Stretches lower body and relaxes mind
  • Helpful in back pain and other back issues

Lunge Pose (Ashva Sanchalanasana)

Level: Beginner

  • Good for flat feet and mental stress
  • Strengthens Achilles’ tendon, hamstrings and fingers
  • Deep stretches the back and legs

Marichi’s Pose (Marichyasana)

Level: Intermediate

  • Stretches back, hips and hamstrings
  • Good for flat feet and digestive problems
  • Relaxes shoulders and arms

Monkey Pose (Hanumanasana / Anjaneyasana)

Level: Intermediate

  • Deep stretches hips and groin
  • Improves concentration and fact retention
  • Great for stretching chest, feet and ankles

Mountain Pose (Tadasana)

Level: Beginner

  • Helps gain initial sense of balance
  • Opens up chest cavity for breathing exercises
  • Stimulates thyroid and helps increase height

Noose Pose (Pasasana)

Level: Intermediate

  • Improves seated balance and posture
  • Strengthens knees and ankles
  • Enhances focus and flexibility

One Legged Bridge Pose (Eka Pada Setuasana)

Level: Intermediate

  • Strengthens back, ankles and shoulders
  • Great stretch for abdomen and quadriceps
  • Beneficial for urinary system function

One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana)

Level: Intermediate

  • Enhances hamstring flexibility and hip flexion
  • Stretches Achilles’ tendons and groin
  • Improves digestion and balance

One Legged Wheel Pose (Eka Pada Chakrasana)

Level: Advanced

  • Improves balance and focus
  • Strengthens arms, shoulders and ankles
  • Tones back, hips and calves

One Legged Headstand (Eka Pada Sirsasana)

Level: Advanced

  • Beneficial in mental stress, depression, anxiety and fatigue
  • Stretches legs and ankles
  • Strengthens back, elbows and forearms

Peacock Pose (Mayurasana)

Level: Advanced

  • Good for working on focus
  • Strengthens and tones arms and upper back
  • Tones lower body and back

Plow Pose (Halasana)

Level: Intermediate

  • Deep stretches back
  • Strengthens shoulders and neck
  • Tones abdomen and helps get relief from obesity

Pose Dedicated to the Sage Koundinya I (Eka Pada Koundinyanasana I)

Level: Advanced

  • Strengthens arms
  • Improves balance and focus
  • Stretches groin and legs

Pose Dedicated to the Sage Koundinya II (Eka Pada Koundinyanasana II)

Level: Advanced

  • Corrects body alignment
  • Tones whole body
  • Strengthens arms and wrists

Reclined Hero Pose (Supta Virasana)

Level: Intermediate

  • Relieves from lower back issues
  • Stretches abdomen and quadriceps
  • Relaxes mind and helps in fertility

Reclined Thunderbolt Pose (Supta Vajrasana)

Level: Intermediate

  • Strengthens shoulders and elbows
  • Relieves from upper back pain and stiffness
  • Stretches chest muscles and helps breathe deeper

Reclining Bound Angle Pose (Supta Baddha Konasana)

Level: Beginner

  • Great pose for mental and physical rejuvenation
  • Beneficial in reproductive issues
  • Deeply relaxes back, neck and groin

Reverse Corpse Pose (Advasana)

Level: Beginner

  • Relaxes mind and body
  • Stretches arm pits and abdomen
  • Alternative pose for Yoga Nidra

Revolved Head to Knee Pose (Parivritta Janu Sirsasana)

Level: Beginner

  • Stretches and tones abdomen and arms
  • Great for hip opening and stave off fat from legs
  • Improves spine and neck flexibility and strength

Revolved Abdomen Pose (Jathara Parivartanasana)

Level: Beginner

  • Stretches abdomen and lower back
  • Improves focus and sense of peace
  • Tones back of shoulders and calves

Revolved Extended Side Angle Pose (Parivritta Parsvokonasana)

Level: Intermediate

  • Stretches groin and legs
  • Helps trim down belly fat and tone abdomen
  • Strengthens ankles, knees and wrist

Revolved Triangle Pose (Parivritta Trikonasana)

Level: Intermediate

  • Stretches hamstrings and Achilles’ tendon
  • Relaxes back and hips
  • Tones abdomen and shoulders

Royal / King Pigeon Pose (Raja Kapotasana)

Level: Advanced

  • Ideal for those ladies who are trying to conceive
  • Improves posture
  • Relieves back pain

Scale Pose (Tolasana)

Level: Intermediate

  • Strengthens arms, shoulders and chest
  • Great for balance enhancement and hand grip
  • Improves concentration

Scorpion Pose (Vrschikasana)

Level: Intermediate

  • Strengthens arms and shoulders
  • Great for flexibility and back pain
  • Improves mental focus

Seated Forward Bend Pose (Paschimottanasana)

Level: Beginner

  • Stretches legs and back
  • Stimulates abdominal organs
  • Relaxes mind

Side Crane Pose (Parsva Bakasana)

Level: Intermediate

  • Strengthens arms, shoulders and wrists
  • Tones back and abdomen
  • Improves focus and balance

Sphinx Pose

Level: Beginner

  • Strengthens arms and shoulders
  • Tones lower back and hips
  • Good for digestive issues

Staff Pose (Dandasana)

Level: Beginner

  • Improves seated posture and prepares body for follow up poses
  • Enhances lung capacity and concentration
  • Relaxes back, legs and shoulders

Standing Forward Bend Pose (Uttanasana)

Level: Beginner

  • Stimulates kidney, liver and pancreas for improved digestion
  • Provides relief in obesity, stress and depression
  • Enhances balance and spine strength

Standing Half Forward Bend (Ardha Uttanasana)

Level: Beginner

  • Corrects body alignment and standing posture
  • Strengthens ankles and enhances toe grip
  • Improves digestive and urinary functions

Standing Spinal Twist Pose (Katichakrasana)

Level: Beginner

  • Stretches and relaxes abdomen
  • Strengthens spine and makes it flexible
  • Relieves of stress and anxiety

Superman / Inverted Locust pose (Viparita Shalabhasana)

Level: Beginner

  • Stretches arms and thighs
  • Strengthens core and back
  • Improves balance and focus

Threading the Needle (Parsva Balasana)

Level: Beginner

  • Great for mental and physical rejuvenation
  • Stretches feet and shoulders
  • Good for reproductive disorders

Thunderbolt Pose (Vajrasana)

Level: Beginner

  • Aids in improving urinary and digestive functions
  • Corrects body posture and stretches quads
  • Great pose for practicing Pranayama

Tortoise Pose (Kurmasana)

Level: Intermediate

  • Deeply stretches back and hips
  • Stimulates heart and lungs
  • Strengthens shoulders and lower back

Tree Pose (Vrksasana)

Level: Beginner

  • Helps gain better sense of balance
  • Strengthens ankles, knees and improves toe grip
  • Rectifies standing posture

Triangle Pose (Trikonasana)

Level: Intermediate

  • Stretches inner thighs and groin
  • Tones waist and aids in fat loss
  • Helps with balance issues

Unsupported Shoulder Stand (Niralamba Sarvangasana)

Level: Advanced

  • Strengthens shoulders and neck
  • Improves balance and mental focus
  • Provides relief in stress and anxiety

Upward Extended Feet Pose (Urdhva Prasarita Padasana)

Level: Beginner

  • Tones legs and feet
  • Shapes abdomen and stimulates the organs
  • Helpful in hormonal imbalances

Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana)

Level: Advanced

  • Enhances sense of balance
  • Stretches whole back and legs
  • Reduces stress and feelings of panic

Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana)

Level: Intermediate

  • Deeply stretches thighs, abdomen and chest
  • Great for athletes
  • Makes body flexible and agile

Upward Plank Pose (Purvottanasana)

Level: Intermediate

  • Strengthens arms and chest muscles
  • Stretches ankles and knees
  • Tones lower back

Upward Salute / Upward Tree pose (Urdhva Hastasana)

Level: Beginner

  • Stimulates abdominal organs
  • Stretches arms and upper back
  • Improves posture

Upward-Facing Dog (Adho Mukha Svanasana)

Level: Intermediate

  • Helpful in thyroid issues
  • Tones back, thighs and calves
  • Strengthens shoulders and arms

Warrior I Pose (Virabhadrasana I)

Level: Beginner

  • Shapes calves and hips
  • Strengthens and stretches ankles and thighs
  • Relaxes arms and back

Warrior II Pose (Virabhadrasana II)

Level: Beginner

  • Strengthens and stretches ankles, calves and thighs
  • Improves focus and memory
  • Opens hips and stimulates reproductive organs

Warrior III Pose (Virabhadrasana III)

Level: Intermediate

  • Strengthens and tones the whole body
  • Improves memory
  • Corrects posture and improves balance

Wheel Pose (Chakrasana)

Level: Intermediate

  • Induces feelings of happiness and relieves from anger and frustration
  • Great for digestive, urinary and reproductive system
  • Strengthens arms and legs

Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana)

Level: Intermediate

  • Provides relief from stress and obesity
  • Strengthens ankles and wrists
  • Enhances memory and flexibility

Wind Releasing Pose (Pavanamuktasana)

Level: Beginner

  • Stimulates digestive system
  • Help get rid of constipation and flatulence
  • Rejuvenates body and mind

Source: A Comprehensive List of All Yoga Poses and Modifications, Workouttrends.com.