100 Yoga Poses – Shubh Yoga Foundation

Understanding Intermediate & Advanced Hatha Yogasanas

English Pose Name

MOUNTAIN POSE

INTENSE SIDE STRETCH POSE

SPHINX POSE

WILD THING POSE

BIRD OF PARADISE POSE

UPWARD SALUTE POSE

EXTENDED SIDE ANGLE POSE

COBRA POSE & PIGEON POSE

MONKEY POSE / FRONT SPLITS

TREE POSE

REVOLVED SIDE ANGLE POSE

CRESCENT MOON POSE

EXTENDED TRIANGLE POSE

WARRIOR 1 POSE

REVOLVED TRIANGLE POSE

WARRIOR 2 POSE

HALF MOON POSE

CAMEL POSE

TWO-LEGGED INVERTED STAFF POSE

BOUND ANGLE POSE / BUTTERFLY

REVERSE WARRIOR POSE

REVOLVED HALF MOON POSE

BOW POSE

ONE-LEGGED INVERTED STAFF POSE

FIRE LOG POSE / DOUBLE PIGEON POSE

WARRIOR 3 POSE

HALF MOON BOW POSE / SUGARCANE POSE

UPWARD BOW POSE / WHEEL

LORD OF THE DANCE POSE

LOTUS POSE

LOCUST POSE

SCORPION POSE

UPWARD-FACING DOG POSE

ONE-LEGGED KING PIGEON POSE

WIDE-LEGGED FORWARD BEND POSE

KING PIGEON POSE

GODDESS POSE

GARLAND POSE /YOGI‘S SQUAT

BRIDGE POSE

Sanskrit Pose Name

tāḍāsana

pārśvottānāsana

sālamba bhujaṅgāsana

camatkārāsana

svarga dvijāsana

ūrdhva hāstāsana

utthita pārśvakoṇāsana

bhujaṅgāsana

kapotāsana

hanumānāsana

vṛkṣāsana

parivṛtta pārśvakoṇāsana

āñjaneyāsana

utthita trikoṇāsana

vīrabhadrāsana I

parivṛtta trikoṇāsana

vīrabhadrāsana II

ardha candrāsana

uṣṭrāsana

dvipāda viparīta daṇḍāsana

baddha koṇāsana

viparīta vīrabhadrāsana

parivṛtta ardha candrāsana

dhanurāsana

ekapāda viparīta daṇḍāsana

agnistambhāsana

vīrabhadrāsana III

ardha candra cāpāsana

ūrdhva dhanurāsana

naṭarājāsana

Padmāsana

śalabhāsana

vṛścikāsana

ūrdhva mukha śvānāsana

ekapāda rāja kapotāsana

prasārita pādottānāsana

rāja kapotāsana

utkaṭa koṇāsana

mālāsana

setu bandha sarvāṅgāsana

100 Intermediate & Advanced Poses

Sanskrit Name	English Name	Category	Level
Saral Bhujangasana	Easy Cobra Pose .	Backward Bending Yoga Poses	Intermediate
Bhujangasana	Cobra Pose
Tiryaka Bhujangasana	Twisting Cobra Pose
Sarpasana	Snake Pose
Ardha Shalabhasana	Half Locust Pose
Shalabhasana	Locust Pose
Dhanurasana	Bow Pose
Kandharasana	Shoulder Pose
Ardha Chandrasana	Half Moon Pose
Utthan Pristhasana	Lizard Pose
Setu Asana	Bridge Pose
Gomukhasana	Cow’s Face Pose
Saithalyasana	Animal Relaxation Pose	Forward Bending Yoga Poses
Paschimottanasana	Back Stretching Pose
Gatyatmak Paschimottanasana	Dynamic Back Stretch
Pada Prasar Paschimottanasana	Legs Spread Back Stretch		Advance Poses Advance Poses Advance Poses
Janu Sirshasana Head To Knee	Forward Bending Yoga Poses
Ardha Padma Paschimottanasana	Half Lotus Back Stretching
Hasta Padangushthasana	Finger To Toe Stretch
Meru Akarshanasana	Spinal Bending Pose
Padahastasana Hand To Foot	Forward Bending Yoga Poses
Sirsha Angustha Yogasana	Head To Toe Pose
Utthita Janu Sirshasana	Standing Head Between Knees
Eka Padottanasana	One Leg Raised To Head
Meru Wakrasana	Spinal Twist	Spinal Twisting Asanas
Bhu Namanasana	Spinal Twist Prostration
Ardha Matsyendrasana	Half Spinal Twist Pos
Parivritti Janu Sirshasana	Spiralled Head To Knee
Bhumi Pada Mastakasana	Half Headstand	Inverted Asanas
Vipareeta Karani Asana	Inverted Pose
Sarvangasana	Shoulder Stand Pose In
Moordhasana	Crown-based Pose
Padma Sarvangasana	Shoulder Stand Lotus
Poorva Halasana	Preliminary Plough
Halasana	Plough Pose
Druta Halasana	Dynamic Plough
Ardha Padma Halasana	Half Lotus Plough
Stambhan Asana	Posture of Retention
Sirshasana	Headstand Pose
Salamba Sirshasana	Supported Headstand
Niralamba Sirshasana	Unsupported Headstand
OOrdhwa Padmasana	Headstand Lotus Pose
Kapali Asana	Forehead Supported
Eka Pada Pranamasana	One-legged Prayer	Balancing Poses
Natavarasana	Lord Krishna’s Pose
Garudasana	Eagle Pose
Tandavasana	Lord Shiva’s Dance
Saral Natarajasana	Preparatory Lord Shiva’s
Natarajasana	Lord Shiva’s Pose
Eka Padasana	One Foot Pose
Bakasana	Crane Pose
Utthita Hasta Padangusthasana	Raised Hand To Big Toe
Merudandasana	Spinal Column Pose
Niralamba Paschimottanasana	Unsupported Back Stretching
Ardha Padma Padottanasana	Half Lotus Leg Stretch
Ardha Baddha Padmottanasana	Half Lotus Forward Bending
Vatayanasana	Flying Horse Pose
Pada Angushthasana	Tiptoe Pose
Baka Dhyanasana	Patient Crane Pose
Eka Pada Baka Dhyanasana	One-legged Crane Pose
Dwi Hasta Bhujasana	Two Hands And Arms
Eka Hasta Bhujasana	Single Hand And Arm
Hamsasana	Swan Pose
Santolanasana	Balancing Pose
Vashishthasana	Sage Vashishtha’s
Poorna Bhujangasana	Full Cobra Pose

Sanskrit Name	English Name	Category	Level
Saral Bhujangasana	Easy Cobra Pose .	Backward Bending Yoga Poses	Intermediate
Bhujangasana	Cobra Pose	Backward Bending Yoga Poses	Intermediate
Tiryaka Bhujangasana	Twisting Cobra Pose	Backward Bending Yoga Poses	Intermediate
Sarpasana	Snake Pose	Backward Bending Yoga Poses	Intermediate
Ardha Shalabhasana	Half Locust Pose	Backward Bending Yoga Pose	Intermediate
Shalabhasana	Locust Pose	Backward Bending Yoga Poses	Intermediate
Dhanurasana	Bow Pose	Backward Bending Yoga Pose	Intermediate
Kandharasana	Shoulder Pose	Backward Bending Yoga Poses	Intermediate
Ardha Chandrasana	Half Moon Pose	Backward Bending Yoga Poses	Intermediate
Utthan Pristhasana	Lizard Pose	Backward Bending Yoga Poses	Intermediate
Setu Asana	Bridge Pose	Backward Bending Yoga Poses	Intermediate
Gomukhasana	Cow’s Face Pose	Backward Bending Yoga Poses	Intermediate
Saithalyasana	Animal Relaxation Pose	Forward Bending Yoga Poses	Intermediate
Paschimottanasana	Back Stretching Pose	Forward Bending Yoga Poses	Intermediate
Gatyatmak	Dynamic Back Stretch	Forward Bending Yoga Poses	Intermediate
Paschimottanasana
Pada Prasar Paschimottanasana	Legs Spread Back Stretch	Forward Bending Yoga Poses	Advanced
Janu Sirshasana Head To Knee	Forward Bending Yoga Poses		Advanced
Ardha Padma	Half Lotus Back Stretching	Forward Bending Yoga Poses	Advanced
Paschimottanasana
Hasta Padangushthasana	Finger To Toe Stretch	Forward Bending Yoga Poses	Advanced
Meru Akarshanasana	Spinal Bending Pose	Forward Bending Yoga Poses	Advanced
Padahastasana Hand To Foot	Forward Bending Yoga Poses		Advanced
Sirsha Angustha Yogasana	Head To Toe Pose	Forward Bending Yoga Poses	Advanced
Utthita Janu Sirshasana	Standing Head Between Knees	Forward Bending Yoga	Advanced
Eka Padottanasana	One Leg Raised To Head	Forward Bending Yoga Poses	Advanced
Meru Wakrasana	Spinal Twist	Spinal Twisting Asanas	Advanced
Bhu Namanasana	Spinal Twist Prostration	Spinal	Advanced
		Twisting Asanas
Ardha Matsyendrasana	Half Spinal Twist Pos	Spinal Twisting Asanas	Advanced
Parivritti Janu Sirshasana	Spiralled Head To Knee	Spinal Twisting Asanas	Advanced
Bhumi Pada Mastakasana	Half Headstand	Inverted Asanas	Advanced
Vipareeta Karani Asana	Inverted Pose	Inverted Asanas	Advanced
Sarvangasana	Shoulder Stand Pose In	Inverted Asanas	Advanced
Moordhasana	Crown-based Pose	Inverted Asanas	Advanced
Padma Sarvangasana	Shoulder Stand Lotus	Inverted Asanas	Advanced
Poorva Halasana	Preliminary Plough	Inverted Asanas	Advanced
Halasana	Plough Pose	Inverted Asanas	Advanced
Druta Halasana	Dynamic Plough	Inverted Asanas	Advanced
Ardha Padma Halasana	Half Lotus Plough	Inverted Asanas	Advanced
Stambhan Asana	Posture of Retention	Inverted Asanas	Advanced
Sirshasana	Headstand Pose	Inverted Asanas	Advanced
Salamba Sirshasana	Supported Headstand	Inverted Asanas	Advanced
Niralamba Sirshasana	Unsupported Headstand	Inverted Asanas	Advanced
OOrdhwa Padmasana	Headstand Lotus Pose	Inverted Asanas	Advanced
Kapali Asana	Forehead Supported	Inverted Asanas	Advanced
Eka Pada Pranamasana	One-legged Prayer	Balancing Poses	Advanced
Natavarasana	Lord Krishna’s Pose	Balancing Poses	Advanced
Garudasana	Eagle Pose	Balancing Poses	Advanced
Tandavasana	Lord Shiva’s Dance	Balancing Poses	Advanced
Saral Natarajasana	Preparatory Lord Shiva’s	Balancing Poses	Advanced
Natarajasana	Lord Shiva’s Pose	Balancing Poses	Advanced
Eka Padasana	One Foot Pose	Balancing Poses	Advanced
Bakasana	Crane Pose	Balancing Poses	Advanced
Utthita Hasta	Raised Hand To Big Toe	Balancing Poses	Advanced
Padangusthasana
Merudandasana	Spinal Column Pose	Balancing Poses	Advanced
Niralamba	Unsupported Back Stretching Balancing	Poses Advanced
Paschimottanasana
Ardha Padma Padottanasana	Half Lotus Leg Stretch	Balancing Poses	Advanced
Ardha Baddha Padmottanasana	Half Lotus Forward Bending Balancing	Poses Advanced
Vatayanasana	Flying Horse Pose	Balancing Poses	Advanced
Pada Angushthasana	Tiptoe Pose	Balancing Poses	Advanced
Baka Dhyanasana	Patient Crane Pose	Balancing Poses	Advanced
Eka Pada Baka Dhyanasana	One-legged Crane Pose	Balancing Poses	Advanced
Dwi Hasta Bhujasana	Two Hands And Arms	Balancing Poses	Advanced
Eka Hasta Bhujasana	Single Hand And Arm	Balancing Poses	Advanced
Hamsasana	Swan Pose	Balancing Poses	Advanced
Santolanasana	Balancing Pose	Balancing Poses	Advanced
Vashishthasana	Sage Vashishtha’s	Balancing Poses
Poorna Bhujangasana	Full Cobra Pose	Advanced Poses	Advanced
Koormasana	Tortoise Pose	Advanced Poses	Advanced
Poorna Shalabhasana	Full Locust Pose	Advanced Poses	Advanced
Poorna Dhanurasana	Full Bow Pose	Advanced Poses	Advanced
Dhanurakarshanasana	Archer’s Pose	Advanced Poses	Advanced
Prishthasana	Back Pose	Advanced Poses	Advanced
Chakrasana	Wheel Pose	Advanced Poses	Advanced
Hanumanasana	Hanuman’s Pose	Advanced Poses	Advanced
Brahmacharyasana	Celibate’s Pose	Advanced Poses	Advanced
Grivasana	Neck Pose	Advanced Poses	Advanced
Sirshapada Bhumi	Head And Foot Touching The Ground	Pose Advanced
Sparshasana
Poorna Matsyendrasana	Full Spinal Twist Pose	Advanced Poses	Advanced
Mayurasana	Peacock Pose	Advanced Poses	Advanced
Padma Mayurasana	Lotus Or Bound Peacock	Advanced Poses	Advanced
Moolabandhasana	Perineal Contraction	Advanced Pose	Advanced
Gorakshasana	Yogi Gorakhnath’s Pose	Advanced Poses	Advanced
Astavakrasana	Eight-twists Pose	Advanced Poses	Advanced
Vrischikasana	Scorpion Pose	Advanced Poses	Advanced
Eka Pada Sirasana	One Foot To Head Pose	Advanced Poses	Advanced
Utthan Eka Pada Sirasana	Standing Foot To Head	Advanced Poses	Advanced
Dwi Pada Sirasana	Two Feet To Head Pose	Advanced Poses	Advanced
Dwi Pada Kandharasana	Two-Legged Shoulder	Advanced Poses	Advanced
Padma Parvatasana	Lotus Mountain Pose	Advanced Poses	Advanced
Kashyapasana	Sage Kashyapa’s Pose	Advanced Poses	Advanced
Vishwamitrasana	Sage Vishwamitra’s	Advanced Poses	Advanced