If you are familiarizing yourself with your yoga poses as a newbie to yoga or are merely working on your knowledge of the posture names and alignment points, you will enjoy this beginner-intermediate yoga glossary. Though the postures are for the most part grouped by category, one is not meant to do them as a full sequence. The glossary includes sun breaths, Sun Salutation As, standing shoulder openers, standing external hip openers, standing balances, standing twists, core poses and mini sequences, backbends, seated postures, and reclined postures. The reference is a visual guide illustrating how to do many of the poses for the beginner-intermediate yoga student. I hope this helps to improve your practice!
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- Upward Cat Pose (Bitilasana)
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- Downward Cat Pose (Marjaryasana)
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- 1 Legged Upward Cat
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- 1 Legged Downward Cat
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- Downward-Facing Dog (Adho Mukha Svanasana)
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- Mountain Pose (Tadasana)/ Start of Sun Breath Series
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- Extended Mountain Pose (Urdhva Hastasana)
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- Forward Bend (Uttanasana)
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- Prepare (Ardha Uttanasana)
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- Forward Bend
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- Diving Up Through Sun Salutation
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- Extended Mountain Pose
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- Mountain Pose / End of Sun Breath Series/ Start Sun Salutation A Series (Surya Namaskar A)
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- Extended Mountain Pose
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- Diving Down Through Salutation
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- Forward Bend
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- Prepare
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- Four Limbed Staff Pose (Chaturanga Dandasana)
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- Upward-Facing Dog (Urdhva Mukha Svanasana)
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- Modified Downward-Facing Dog (Adho Mukha Svanasana)
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- Downward-Facing Dog (Adho Mukha Svanasana)
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- Low Lunge (Anjaneyasana )
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- Prepare
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- Forward Bend
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- Diving Up Through Sun Salutation
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- Extended Mountain Pose
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- Mountain Pose/ End Sun Salutation A Series
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- Forward Bend with Hand Clasp
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- Extended Toe Hold
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- Blown Palm 1
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- Blown Palm 2
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- Hand Clasp in Tadasana
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- Mountain Pose With Cow Face Arms (Gomukasana Arms)
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- Mountain Pose With Cow Face Arms Using Prop (Gomukhasana Arms)
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- Shoulder/Chest Opener at Wall
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- Backward Shoulder Rotation Using Strap
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- Backward Shoulder Rotation End/Forward Shoulder Rotation Start
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- Eagle Arms (Garudasana Arms) in Mountain Pose
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- Eagle Arms in Montain Pose
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- Warrior 2 (Virabhadrasana 2)
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- Modified Extended Side Angle 1 (Utthita Parsvakonasana)
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- Modified Extended Side Angle 2
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- Extended Side Angle
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- Triangle (Trikonasana) Prep
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- Triangle Pose (Trikonasana)
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- Half Moon (Ardha Chandrasana)
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- Half Moon For Core Series Start
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- Half Moon To Crouch
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- Standing Knee To Hip Back to Half Moon / End of Half Moon Core Series
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- Fan A (Prasarita Padottanasana A)/ Start of Fan Core Series
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- Wide Legged Stand With Extended Arms
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- Strong Warrior
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- Half Fan Arms Extended
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- Fan (Prasarita Padottanasana A)/ End Fan Core Series
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- Warrior 1 (Virabhadrasana 1)
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- Modified Tree Pose (Vrksasana)
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- Tree Pose (Vrksasana) In Prayer
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- Dancer Pose (Natarajasana)
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- Eagle Pose 2 (Garudasana)
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- Eagle With Forward Bend
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- Standing Ankle To Knee
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- Standing Ankle To Knee With Forward Bend
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- Extended Hand To Big Toe Pose (Utthita Hasta Padangustasana)
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- Twisting Hand To Big Toe (Parivrtta Uttitha Hasta Padangunstasana)
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- Hand To Big Toe Side (Utthita Hasta Padangustasana)
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- Modified Intense Side Stretch Pose (Ardha Parsvottansana)
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- Intense Side Stretch Pose (Parsvottanasana)
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- Revolved Triangle (Parivrtta Trikonasana)
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- Chair Pose (Utkatasana)
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- Revolved Chair (Parivrtta Utkatasana)
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- Modified Revolved Side Angle Pose (Parivrtta Parsvakonasana)
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- Low Lunge (Anjaneyasana)
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- High Lunge (Alana)
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- Revolved Side Angle (Parivrtta Parsvakonasana)
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- Warrior 3 (Virabhadrasana 3)
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- Revolved Half Moon (Parivrtta Ardha Chandrasana)
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- Crow Pose (Bakasana)
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- Downward-Facing Dog Start Core Work
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- Knee to Forehead
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- Knee to Tricep
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- Knee Cross/ End This Core Series in Down Dog
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- Plank (Hold for Core)
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- 1 Legged Plank (Hold For Core)
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- Forearm Plank (Hold for Core)
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- Baby Cobra (Bhujangasana)
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- Flying Locust (Shalabasana) w Hand Clasp
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- Bow Pose (Dhanurasana)
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- Sphinx (Salamba Bhujangasana)
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- Modified Camel (Ustrasana)
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- Camel (Ustrasana)
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- Modiffied Upward Plank/ Table
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- Upward Plank Pose (Purvottanasana)
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- Bridge Pose (Setu Bandha Sarvangasana)
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- Full Wheel (Urdhva Dhanurasana)
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- Fish Pose (Matsyasana)
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- Fish Arms and Legs Up
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- Dolphin Pose
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- Headstand (Salamba Sirsasana)
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- Child's Pose (Balasana)
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- Extended Child's Pose
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- Puppy Dog Pose
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- Shoulder Stretch in Puppy Dog Pose
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- Pigeon Pose (Eka Pada Rajakapotasana)
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- Pigeon Pose with Forward Bend
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- Modified Monkey Pose (Hanumanasana)
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- Monkey Pose (Hanuman)
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- Hero Pose (Virasana)
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- Mermaid Pose
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- Cross Legged Seat Arms Up (Sukasana)
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- Seated Twist
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- Cross Legged Seated Forward Bend
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- Lotus Pose Arms Up
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- Scale Pose 1 (Tolasana)
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- Scale Pose 2 (Tolasana)
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- Seated Staff Pose (Dandasana)
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- Modified Marichi's Pose (Marichiasana)
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- Marichi's Pose
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- Modified Bound Marichiasana
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- Modified Half Lord of ohe Fish Pose (Ardha Matsyandrasana)
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- Ardha Matsyandrasana
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- Bound Ardha Matsyandrasana
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- Head-To-Knee Forward Bend (Janu Sirsasana) Prep
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- Janu Sirsasana
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- Wide-Angle Seated Forward Bend (Upavista Konasana)
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- Seated Staff Pose Extended Arms (Dandasana)
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- Modified Forward Bend Over Both Legs (Paschimottanasana)
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- Seated Forward Bend 1 (Paschimottanasana)
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- Seated Forward Bend 2
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- Boat Pose (Navasana)/Start Core Work
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- Half Boat Pose (Ardha Navasana)
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- Boat Pose/ End Core Work
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- Reclined Ankle to Knee
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- Reclined Hand to Big Toe
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- Leg Lifts 1
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- Leg Lifts 2
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- Bound Angle Crunch Prep
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- Bound Angle Crunch
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- Reclined Twist (Jathara Parivartanasana)/ Oblique Crunch Prep
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- Twisting Ab Crunch
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- Eagle Crunch 1
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- Eagle Crunch 2
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- Cycle Sit Ups
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- Crocodile Pose (Makarasana)
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- Wind Expelling Pose (Apasana)
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- Corpse Pose (Savasana)
This is an awesome reference for beginners.Thank you for sharing!
Thanks for these! There are a few I see some nuances that I had missed!
I LOVE YOGA I DO P90X YOGA MAKES MY MUSCALES FEEL MUCH BETTER <3
Julie, awesome collection, thank you! you know Dharma had his poses printed in postcards and calendars… Beginner, intermediate, wow!
Thank you for your hard work. Sketches and drawings were not giving me the best idea of where to start.
I really need help with arms and lower back.
Hi Terrance-
Glad the photos help. Hope you are watching the videos too. Please feel free to ask me any specific questions you might have.
Best,
Julie