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| A Sortable Index of Asanas | ||||||||||||||||||||||||||||||||||
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| for Light on Yoga Yoga Dipika by B. K. S. Iyengar Revised Paperback Edition, Schocken Books, 1979. |
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| How to Use the Asanas Index | ||||||||||||||||||||||||||||||||||
| Click heading to sort by column. For example, to sort by the order in Light on Yoga, click the LOY# heading. |
Use your browser's Find/Search tool. For example, find Sirsasana under Salamba Sirsasana I, Parsva Sirsana, and many others. |
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| Click again to reverse sort. | Make sure Javascript is enabled. | |||||||||||||||||||||||||||||||||
| LoY# | Name | Page | Plate | Pts | Type | Translation | Brief Description |
|---|---|---|---|---|---|---|---|
| 33 | Adho Mukha Svanasana | 110 | 75 | 5 | Inverted | Downward Facing Dog | Downward facing dog |
| 132 | Adho Mukha Vrksasana | 287 | 359 | 10 | Inverted | Downward Facing Tree | Handstand |
| 73 | Akarna Dhanurasana | 177 | 173 | 11 | Forward Bend | Ear Bow | One leg straight; hold big toes; bent leg toe to ear; then straighten leg beside ear |
| 109 | Anantasana | 246 | 290 | 9 | Balance | Visnu's Couch | Lying on side; one leg up; holding toe |
| 61 | Ardha Baddha Padma Paschimottanasana | 153 | 135 | 8 | Forward Bend | Half Bound Lotus West; back Intense Stretch | One leg lotus; one straight; each hand to foot; chin to shin |
| 22 | Ardha Baddha Padmottanasana | 94 | 52 | 9 | Balance | Half Bound Lotus Intense Stretch | Uttanasana with one leg in lotus |
| 10 | Ardha Chandrasana | 74 | 19 | 5 | Balance | Half moon | Half moon |
| 116 | Ardha Matsyendrasana I | 259 | 312 | 8 | Twist | Half Fish God | Sit on foot; other foot crosses over to floor; bent-up-knee hand wraps around then grabs other wrist |
| 120 | Ardha Matsyendrasana II | 270 | 331 | 19 | Twist | Half Fish God | One leg straight; one leg lotus; grab opposite feet; one hand behind back |
| 121 | Ardha Matsyendrasana III | 271 | 333 | 22 | Twist | Half Fish God | One leg lotus; other knee bends; foot outside knee held by opposite hand; other hand behind back; elbow bent |
| 36 | Ardha Navasana | 112 | 79 | 2 | Seated | Half Boat | Seated; lift legs half way; hands behind head |
| 123 | Astavakrasana | 276 | 343 | 13 | Arm Balance | Eight Crooks | Arm balance; straight legs to side; crossed around upper arm |
| 78 | Baddha Hasta Sirsasana | 193 | 198 | 5 | Inverted | Bound Hand Head | Head balance; arms folded |
| 44 | Baddha Konasana | 128 | 101 | 3 | Seated | Bound Angle | Seated; knees wide; soles together; bend forward |
| 55 | Baddha Padmasana | 142 | 118 | 6 | Seated | Bound Lotus | Padmasana: grab opposite toes behind back; head back |
| 152 | Bakasana | 315 | 410 | 9 | Arm Balance | Crane | Arms straight; knees bent on upper arms; head lifted |
| 139 | Bhairavasana | 296 | 375 | 16 | Seated | Terrible or Formidable | One leg straight; other ankle behind head; namaste; lying back |
| 112 | Bharadvajasana I | 251 | 298 | 1 | Twist | Bharadvaja; father of Drona | Bend knees to one side; twist; grab upper arm behind back |
| 113 | Bharadvajasana II | 253 | 300 | 2 | Twist | Bharadvaja; father of Drona | One leg virasana; one leg lotus; twist; grab big toe |
| 43 | Bhekasana (Mandukasana) | 126 | 100 | 4 | Back Bend | Frog | Face down; bend knees; push feet to floor |
| 31 | Bhujangasana I | 107 | 73 | 1 | Back Bend | Cobra; serpent | Lie face down; arms lift trunk to pubis |
| 189 | Bhujangasana II | 396 | 550 | 37 | Back bend | Cobra | Cobra with arms reaching straight back; grabbing knees |
| 126 | Bhujapidasana | 280 | 348 | 8 | Arm Balance | Arm Pain or pressure | Arm balance; legs bent over upper arms; feet interlocked |
| 137 | Buddhasana | 295 | 373 | 22 | Forward Bend | Enlightened | One leg straight; other calf behind upper back; lock hands behind back |
| 141 | Chakorasana | 298 | 380 | 20 | Arm Balance | Partridge | One leg straight; other ankle behind head; balance on hands; lift straight leg towards the sky |
| 180 | Chakra Bandhasana | 379 | 524 | 31 | Back Bend | Wheel Bond | Dwi Pada Viparita Dandasana; grab ankles |
| 107 | Chakrasana | 242 | 283 | 4 | Forward Bend | Wheel | Plow; feet move away from head; roll to crown; extend arms to Downward Dog |
| 29 | Chaturanga Dandasana | 104 | 67 | 1 | Arm Balance | Four Limb Staff | Yoga pushup |
| 35 | Dandasana | 112 | 77 | 2 | Seated | Staff; rod | Sitting with feet straight out |
| 27 | Dhanurasana | 101 | 63 | 4 | Back bend | Bow | Grab heels |
| 142 | Durvasana | 299 | 383 | 21 | Balance | Angry sage (named Durvasa) | One leg straight; other ankle behind head; namaste; standing on straight leg |
| 125 | Dwi Hasta Bhujasana | 279 | 345 | 4 | Arm Balance | Two Hand Arm | Arm balance; legs bent over upper arms |
| 158 | Dwi Pada Koundinyasana | 330 | 438 | 22 | Arm Balance | Two Leg sage from family of Vasistha | Two straight legs balanced on upper arm; head lifted; from sirsasana II; arms stays bent |
| 147 | Dwi Pada Sirsasana | 307 | 394 | 24 | Forward Bend; Arm Balance | Both Feet behind Head | Ankles crossed behind head; sitting upright; hands in namaste Also; balance on hands |
| 177 | Dwi Pada Viparita Dandasana | 373 | 516 | 24 | Back Bend | Two Leg or foot Inverted Staff | Headstand; drop feet to floor behind head; straight legs |
| 124 | Eka Hasta Bhujasana | 278 | 344 | 5 | Arm Balance | One Hand Arm | Arm balance; one leg straight in front; other leg bent over upper arm |
| 161 | Eka Pada Bakasana I | 336 | 447 | 26 | Arm Balance | One Leg Crane | One knee bent over same arm; other leg straight back; from sirsasana II; head lifted |
| 162 | Eka Pada Bakasana II | 338 | 452 | 25 | Arm Balance | One Leg Crane | Bakasana; bring leg straight in front without touching floor |
| 157 | Eka Pada Galavasana | 327 | 433 | 21 | Arm Balance | One Leg sage | Galavasana with one leg straight back; head lifted |
| 159 | Eka Pada Koundinyasana I | 332 | 441 | 23 | Arm Balance | One Leg Koundinyasana | One leg straight over opposite arm; other leg straight back; from sirsasana II; arms stays bent |
| 160 | Eka Pada Koundinyasana II | 334 | 443 | 24 | Arm Balance | One Leg Koundinyasana | One leg straight over same arm; other leg straight back; from sirsasana II; arms stays bent |
| 184 | Eka Pada Rajakapotasana I | 389 | 542 | 28 | Back Bend | One Leg King of Pigeons | Leg bent in front; back arched; hands grab ankle to pull Achilles to forehead |
| 186 | Eka Pada Rajakapotasana II | 392 | 545 | 29 | Back Bend | One Leg King of Pigeons | Rajakapotasana I; but with front foot flat on floor |
| 187 | Eka Pada Rajakapotasana III | 393 | 546 | 30 | Back Bend | One Leg King of Pigeons | Rajakapotasana I; but with front leg in virasana |
| 188 | Eka Pada Rajakapotasana IV | 394 | 547 | 40 | Back Bend | One Leg King of Pigeons | Rajakapotasana I; but with front leg straight |
| 95 | Eka Pada Sarvangasana | 223 | 250 | 5 | Inverted | One Leg All Limbs | Shoulder stand with one foot to floor over head |
| 99 | Eka Pada Setu Bandha Sarvangasana (Eka Pada Uttana Mayurasana) | 229 | 260 | 11 | Inverted | One Leg Bridge Bound | Bridge; one leg up |
| 82 | Eka Pada Sirsasana | 199 | 209 | 11 | Inverted | One Leg Head | Head balance; one leg straight up; other toes to floor in front |
| 135 | Eka Pada Sirsasana | 292 | 371 | 15 | Forward Bend | One Leg/Foot Head | One leg straight; other ankle behind head; namaste; seated |
| 174 | Eka Pada Urdhva Dhanurasana | 365 | 502 | 12 | Back Bend | One Leg or foot Upwards Bow | Full arch; legs straight; one leg lifted |
| 178 | Eka Pada Viparita Dandasana I | 377 | 521 | 26 | Back Bend | One Leg or foot Inverted Staff | Headstand; drop feet to floor behind head; straight legs; one leg up |
| 179 | Eka Pada Viparita Dandasana II | 378 | 523 | 29 | Back Bend | One Leg or foot Inverted Staff | Headstand; drop feet to floor behind head; grab one ankle; other leg up |
| 156 | Galavasana | 325 | 428 | 16 | Arm Balance | sage pupil of Visvamitra | Bakasana with lotus legs split around one arm then other; starting from sirsasana II |
| 196 | Ganda Bherundasana | 411 | 581 | 56 | Back Bend | Side of Face Terrible or formidable | Chest on floor; soles to floor by cheeks; elbows on floor; hands over feet or arms straight sideways |
| 53 | Garbha Pindasana | 141 | 116 | 7 | Forward Bend | Womb Embryo | Lotus; arms bent through; hands by ears |
| 23 | Garudasana | 97 | 56 | 1 | Balance | Eagle | Lock toes behind shin; lock elbows; palms joined |
| 192 | Gherandasana I | 403 | 563 | 44 | Back Bend | Sage | One leg Padangustha Dhanurasana; one leg Bhekasana |
| 193 | Gherandasana II | 405 | 566 | 46 | Back Bend | Sage | One leg Padangustha Dhanurasana by opposite arm; one leg Bhekasana around lifted leg |
| 37 | Gomukhasana | 114 | 80 | 2 | Seated | Cow's Face | Thighs crossed; one arm over shoulder; clasp hands |
| 54 | Goraksasana | 142 | 117 | 10 | Balance | Cowherd | Lotus kneeling erect; hands namaste |
| 91 | Halasana | 216 | 244 | 4 | Inverted | Plow | Shoulder stand; feet on floor in front of chest; arms straight behind back; fingers interlock |
| 129 | Hamasana | 284 | 356 | 10 | Arm Balance | Swan | Straight body balanced on forearms; fingers toward head |
| 169 | Hanumanasana | 352 | 476 | 36 | Seated | Monkey god and chief | Splits; arms namaste or straight up |
| 59 | Janu Sirsasana | 148 | 127 | 5 | Forward Bend | Knee Head | Foot to thigh; hands to extended foot; head to shin |
| 105 | Jathara Parivartanasana | 237 | 275 | 5 | Twist | Stomach Turning | Lie on back; legs to side |
| 140 | Kala Bhairavasana | 297 | 378 | 19 | Balance | Destroyer of the universe (aspect of Siva) | One leg straight; other ankle behind head; balancing on straight leg and opposite arm; other arm up |
| 168 | Kandasana | 348 | 471 | 39 | Seated | Bulbous root or knot or where Kundalini sleeps | Baddhakonasana; soles to belly; arms variously straight to knees; namaste or reverse; or straight up |
| 194 | Kanpinjalsana | 408 | 567 | 43 | Back Bend; Balance | Partridge which lives only on raindrops and dew | Vasisthasana with upper leg and arm in Padangusthasana Dhanurasana |
| 138 | Kapilasana | 296 | 374 | 22 | Forward Bend | Great Sage (named Kapila) | One leg straight; other calf behind upper back; lock hands behind back; forward folding |
| 175 | Kapotasana | 367 | 512 | 21 | Back Bend | Dove or pigeon | Supta Virasana reach over head to grab ankles; lift pelvis |
| 92 | Karnapidasana | 220 | 246 | 1 | Inverted | Ear Discomfort; pain; pressure | Plow; knees on either side of head |
| 150 | Kasyapasana | 311 | 400 | 19 | Balance | sage who is a son of Marichi and grandson of Brahma | Vasisthasana with upper leg in lotus; arm behind back grabs foot |
| 63 | Krounchasana | 158 | 142 | 10 | Forward Bend | Heron; grandson of Himalaya | One leg virasana; hands pull straight leg to chin |
| 52 | Kukkutasana | 140 | 115 | 6 | Arm Balance | Cock | Lotus legs; arms through; support trunk |
| 133 | Kurmasana | 288 | 364 | 14 | Forward Bend | Tortoise | Straight arms under straight legs |
| 176 | Laghuvajrasana | 372 | 513 | 23 | Back Bend | Little or beautiful Thunderbolt | Kapotasana; but grab knees |
| 38 | Lolasana | 116 | 83 | 6 | Arm Balance | Dangling like earring; tremulous | Shins crossed; arms straight; lift off floor |
| 58 | Maha Mudra | 147 | 125 | 5 | Seated | Great; noble Seal | Foot to thigh; hands to extended foot; head to trunk; abdomen contracted |
| 26 | Makarasana | 100 | 62 | 1 | Back Bend | Crocodile | Salabhasana with fingers interlocked behind head |
| 117 | Malasana I | 262 | 321 | 8 | Forward Bend | Garland | Squat; knees wide; hands interlock behind back; forehead to floor |
| 118 | Malasana II | 266 | 322 | 2 | Forward Bend | Garland | Squat; knees wide; hands grab ankles; forehead to floor |
| 181 | Mandalasana | 381 | 535 | 27 | Twist; Back Bend; Forward Bend | Ring or orbit | Dwi Pada Viparita Dandasana; walk feet in circle clockwise then counter-clockwise |
| 64 | Marichyasana I | 159 | 144 | 4 | Forward Bend | Marichi; son of Brahma; grandfather of Sun God | One leg straight; other knee bends; bent-leg hand grabs other behind back; chin to shin |
| 65 | Marichyasana II | 161 | 147 | 6 | Forward Bend | Marichi; son of Brahma; grandfather of Sun God | One leg virasana; other knee bends; virasana-leg hand grabs other behind back; chin to knee |
| 114 | Marichyasana III | 254 | 304 | 10 | Twist | Marichi; son of Brahma; grandfather of Sun God | One leg straight; other knee bends; bent-leg hand grabs other behind back; twist |
| 115 | Marichyasana IV | 257 | 305 | 11 | Twist | Marichi; son of Brahma; grandfather of Sun God | One leg lotus; other knee bends; bent-leg hand grabs other behind back; twist |
| 51 | Matsyasana | 138 | 113 | 5 | Back Bend | Fish (incarnation of Visnu) | Lotus legs; arch to crown; arms folded over head |
| 127 | Mayurasana | 282 | 354 | 9 | Arm Balance | Peacock | Straight body balanced on forearms; fingers toward toes |
| 79 | Mukta Hasta Sirsasana | 195 | 201 | 6 | Inverted | Free Hand Head | Head balance; arms straight; palms up |
| 165 | Mulabhandasana | 344 | 463 | 32 | Seated | Root Bond | Baddhakonasana; heels turned away; sitting on feet |
| 30 | Nakrasana | 105 | 71 | 6 | Arm Balance | Crocodile | Jumping chaturanga |
| 199 | Natarajasana | 419 | 591 | 58 | Back Bend; Balance | King of Dancers or Siva | Standing; one leg bends up; reach over shoulder to grab toe; pull sole to head or other arm straight ahead |
| 202 | Nauli (Lauliki) | 426 | 596 | 16 | Restraint | Cling to Pitching Boar in large waves | Chin in notch; hollow abdomen; abdominal recti pushed forward |
| 89 | Niralamba Sarvangasana I | 214 | 236 | 3 | Inverted | Unsupported All Limbs | Shoulder stand; arms straight over head to floor |
| 90 | Niralamba Sarvangasana II | 215 | 237 | 4 | Inverted | Unsupported All Limbs | Shoulder stand; arms straight up near or on knees |
| 19 | Padahastasana | 91 | 46 | 6 | Forward Bend | Foot Hand | Uttanasana hands under feet |
| 191 | Padangustha Dhanurasana | 399 | 555 | 43 | Back Bend | Foot Big Toe Bow | Abdomen on floor; arms extended above head; bent knees; grab toes |
| 18 | Padangusthasana | 89 | 44 | 3 | Forward Bend | Foot Big Toe | Uttanasana grab big toes |
| 128 | Padma Mayurasana | 284 | 355 | 10 | Arm Balance | Lotus Peacock | Peacock; lotus legs |
| 45 | Padmasana | 129 | 104 | 4 | Seated | Lotus | One foot each thigh; heel near navel |
| 15 | Parighasana | 85 | 39 | 4 | Standing | Gate latch | Kneel; one leg straight to side; bend to straight leg |
| 122 | Paripurna Matsyendrasana | 273 | 339 | 38 | Twist | Complete Fish God | One leg lotus; other knee bends; foot outside knee held by opposite hand; other hand grips ankle firmly |
| 34 | Paripurna Navasana | 111 | 78 | 2 | Seated | Full Boat | Seated; lift legs; arms straight |
| 60 | Parivrtta Janu Sirsasana | 151 | 132 | 9 | Twist | Revolved Knee Head | Foot to thigh; hands crossed to extended foot; back ribs to knee |
| 6 | Parivrtta Parsvakonasana | 68 | 11 | 8 | Standing | Revolved Side Angle | Revolved side angle |
| 68 | Parivrtta Paschimottanasana | 170 | 165 | 9 | Twist | Revolved West Intense Stretch | Legs straight; hands to opposite feet; thumbs down; twist head between arms to look up |
| 4 | Parivrtta Trikonasana | 64 | 7 | 5 | Standing | Revolved Triangle | Revolved triangle |
| 81 | Parivrttaikapada Sirsasana | 198 | 207 | 10 | Inverted | Revolved One Leg Head | Head balance; legs scissor; twist front leg across body |
| 153 | Parsva Bakasana | 318 | 412 | 16 | Arm Balance | Side Crane | Bakasana with both knees on one side |
| 28 | Parsva Dhanurasana | 102 | 65 | 4 | Back Bend | Side Bow | Grab heels; roll to side |
| 94 | Parsva Halasana | 222 | 249 | 4 | Inverted | Side Plow | Plow; legs together; twist one side then other |
| 155 | Parsva Kukkutasana | 322 | 425 | 24 | Arm Balance | Side Cock | Urdhva Kukkutasana with legs on one side; start from sirsasana II; lotus legs to one side; lift |
| 104 | Parsva Pindasana in Sarvangasana | 234 | 271 | 8 | Inverted | Side Embryo All Limbs | Plow; lotus; legs bend to floor beside ear |
| 97 | Parsva Sarvangasana | 226 | 254 | 9 | Inverted | Side All Limbs | Shoulder stand; coccyx on wrist; legs lowered |
| 80 | Parsva Sirsasana | 197 | 203 | 8 | Inverted | Side; flank Head | Head balance; twisting |
| 101 | Parsva Urdhva Padmasana in Sarvangasana | 231 | 265 | 7 | Inverted | Side Upwards Lotus All Limbs | Shoulder stand; lotus; knees up; coccyx on wrist; legs lower; twist to side |
| 85 | Parsva Urdhva Padmasana in Sirsasana | 203 | 216 | 7 | Inverted | Side Upwards Lotus Head | Head balance; lotus; knees up; twist |
| 96 | Parsvaika Pada Sarvangasana | 225 | 251 | 6 | Inverted | Side One Leg All Limbs | Shoulder stand with one foot to floor to side |
| 83 | Parsvaika Pada Sirsasana | 202 | 210 | 12 | Inverted | Side One Leg Head | Head balance; one leg straight up; other toes to floor on side |
| 12 | Parsvottanasana | 78 | 26 | 6 | Standing | Side Intense Stretch | Warrior bend |
| 47 | Parvatasana | 133 | 107 | 4 | Seated | Mountain | Padmasana; arms up; fingers interlocked; palms to ceiling |
| 42 | Paryankasana | 125 | 97 | 2 | Seated; Back Bend | Bed; couch | Suptavirasana; arms folded over head; only arms; crown touching |
| 119 | Pasasana | 267 | 329 | 15 | Twist | Noose; cord | Squat; twist; interlock fingers behind knees and back |
| 67 | Paschimottanasana (Ugrasana; Brahmacharyasana) | 166 | 161 | 6 | Forward Bend | West; back Intense Stretch | Legs straight; chin to shin; hands beyond feet |
| 130 | Pincha Mayurasana | 285 | 357 | 12 | Arm Balance | Peacock feather or chin | Forearm balance |
| 103 | Pindasana in Sarvangasana | 234 | 269 | 5 | Inverted | Embryo All Limbs | Plow; lotus; legs bend over head; arms wrap around knees |
| 86 | Pindasana in Sirsasana | 205 | 218 | 6 | Inverted | Embryo Head | Head balance; lotus; feet to armpits |
| 13 | Prasarita Padottanasana I | 81 | 34 | 4 | Standing; Forward Bend | Spread Foot Intense Stretch | Wide-legged forward bend |
| 14 | Prasarita Padottanasana II | 84 | 36 | 4 | Standing; Forward Bend | Spread Foot Intense Stretch | Wide-legged forward bend; hands reverse namaste |
| 72 | Purvottanasana | 176 | 171 | 1 | Back Bend | East Intense Stretch | Inverted plank |
| 190 | Rajakapotasana | 397 | 551 | 38 | Back bend | King of Pigeons | Bhujangasana II; hold knees; feet to head |
| 143 | Ruchikasana | 301 | 385 | 18 | Forward Bend | Elder sage (named Ruchika) | One leg straight; other ankle behind head; standing on straight leg; forward fold; hands on floor |
| 25 | Salabhasana | 99 | 60 | 1 | Back Bend | Locust | Lie face down; arms extend back; legs and chest lift |
| 87 | Salamba Sarvangasana I | 205 | 234 | 2 | Inverted | Supported All Limbs | Shoulder stand |
| 88 | Salamba Sarvangasana II | 214 | 235 | 3 | Inverted | Supported All Limbs | Shoulder stand; arms straight; fingers interlock behind back |
| 74 | Salamba Sirsasana I | 186 | 190 | 4 | Inverted | Supported Head | Head balance; fingers interlocked behind head |
| 76 | Salamba Sirsasana II | 190 | 192 | 5 | Inverted | Supported Head | Head balance; palms to tripod |
| 77 | Salamba Sirsasana III | 192 | 195 | 8 | Inverted | Supported Head | Head balance; tripod; fingers away; forearms together |
| 170 | Samakonasana | 354 | 477 | 38 | Seated | Same or even Angle | Legs straight out to sides; arms namaste |
| 46 | Sammukhi Mudra | 132 | 106 | 4 | Seated | Six-mouths; war god Seal | Padmasana; thumbs to ears; fingers on eyes nostrils; lips |
| 200 | Savasana (Mrtasana) | 422 | 592 | 0 | Reclining | Corpse | Recline; relax attentively |
| 131 | Sayanasana | 287 | 358 | 15 | Arm Balance | Bed; couch | Elbow balance; hands to chin |
| 98 | Setu Bandha Sarvangasana (Uttana Mayurasana) | 227 | 259 | 10 | Inverted | Bridge Bound; body | Shoulder stand; arch back; feet to floor |
| 111 | Setu Bandhasana | 249 | 296 | 14 | Back Bend | Bridge Bound; construction | Legs straight; arch to crown |
| 39 | Siddhasana | 116 | 84 | 1 | Seated | Sage; semi-divine being | Wide-kneed lotus; heel at perineum |
| 49 | Simhasana I | 135 | 109 | 1 | Back Bend | Lion | Bent knees; feet under opposite buttocks; palms on knees; tongue out |
| 50 | Simhasana II | 137 | 110 | 6 | Back Bend | Lion | Lotus legs; plank arms; tongue out |
| 195 | Sirsa Padasana | 409 | 570 | 52 | Back Bend; Inverted | Head Foot | Sirsasana I with soles to head |
| 136 | Skandasana | 294 | 372 | 16 | Forward Bend | War God | One leg straight; other ankle behind head; bend forward with chin on knee & hands holding foot |
| 164 | Supta Bhekasana | 343 | 458 | 21 | Back Bend | Reclined Frog | Supta Virasana; feet pushed up by hands; rest on crown of head; reverse of Bhekasana |
| 93 | Supta Konasana | 221 | 247 | 2 | Inverted | Lying Down Angle | Plow; legs straight to sides |
| 134 | Supta Kurmasana | 291 | 368 | 14 | Forward Bend | Reclined Tortoise | Legs crossed over head bent to floor; finger interlocked behind back; palms out |
| 108 | Supta Padangusthasana | 244 | 285 | 13 | Forward Bend | Lying Down Foot Big Toe | Lying; one leg straight; other shin to chin; then hand behind head to big toe; then straight leg to side holding toe |
| 171 | Supta Trivikramasana | 356 | 478 | 39 | Reclining | Reclining Three Step or Reclining Visnu | Supta Padangustasana with lifted leg pulled beside head |
| 57 | Supta Vajrasana | 146 | 124 | 12 | Back Bend | Lying Down Thunderbolt | Baddha Padmasana; crown to floor |
| 41 | Supta Virasana | 123 | 96 | 2 | Seated; Back Bend | Lying Down Hero | Virasana lying back |
| 1 | Tadasana (Samasthiti) | 61 | 1 | 1 | Standing | Mountain; (Standing Upright) | Standing upright |
| 198 | Tiriang Mukhottanasana | 418 | 586 | 60 | Back Bend | Oblique or transverse or upside down Face Intense Stretch | Bend over backwards; grab ankles straight legs |
| 148 | Tittibhasana | 308 | 395 | 22 | Arm Balance | Firefly | Wide legs resting on upper arm; balance on hands; leaning forward |
| 48 | Tolasana | 134 | 108 | 4 | Arm Balance | Scales | Support Lotus with straight arms; arms outside thighs |
| 62 | Trianga Mukhaikapada Paschimottanasana | 156 | 139 | 5 | Forward Bend | Three Limbs Mouth One Leg West Intense Stretch | One leg virasana; one straight; each hand to foot; chin to shin |
| 70 | Ubhaya Padangusthasana | 173 | 167 | 3 | Forward Bend | Both Big Toe | Paschimottanasana; feet in air; torso reclining |
| 201 | Uddyana Bandha | 425 | 594 | 1 | Restraint | Flying Up | Stoop; chin in notch; exhale quickly; pull abdomen in without inhalation; hands to hips |
| 66 | Upavistha Konasana | 163 | 151 | 9 | Forward Bend | Seated Angle | Straight legs wide; bend forward |
| 75 | Urdhva Dandasana | 184 | 188 | 8 | Inverted | Upwards Staff | Head balance; straight legs to 90 degrees |
| 172 | Urdhva Dhanurasana I | 357 | 482 | 7 | Back Bend | Upwards Bow | Full arch |
| 172.1 | Urdhva Dhanurasana II | 359 | 487 | 15 | Back Bend | Upwards Bow | Full arch; legs straight |
| 154 | Urdhva Kukkutasana | 320 | 419 | 18 | Arm Balance | Upwards Cock | Bakasana with legs in lotus; start from sirsasana II; lotus legs; lower legs to upper arms; lift head |
| 69 | Urdhva Mukha Paschimottanasana I | 173 | 168 | 10 | Forward Bend | Upwards Mouth West Intense Stretch | Paschimottanasana; feet in air |
| 71 | Urdhva Mukha Paschimottanasana II | 174 | 170 | 10 | Forward Bend | Upwards Mouth West Intense Stretch | Paschimottanasana; on back; pelvis near ground |
| 32 | Urdhva Mukha Svanasana | 108 | 74 | 1 | Back Bend | Mouth Upwards Dog | Lie face down; arms lift body to toes |
| 100 | Urdhva Padmasana in Sarvangasana | 230 | 261 | 4 | Inverted | Upwards Lotus All Limbs | Shoulder stand; lotus; knees up |
| 84 | Urdhva Padmasana in Sirsasana | 203 | 211 | 6 | Inverted | Upwards Lotus Head | Head balance; lotus; knees up |
| 21 | Urdhva Prasarita Ekapadasana | 93 | 49 | 6 | Balance | Upright Extended One Foot | Standing; bend forward; one leg up in air |
| 106 | Urdhva Prasarita Padasana | 240 | 279 | 1 | Reclining | Upward Extended Foot | Lying with two legs up |
| 16 | Ustrasana | 87 | 41 | 3 | Back Bend | Camel | Kneel; bend back; rest hands on soles |
| 17 | Utkatasana | 88 | 42 | 2 | Standing | Powerful; fierce; uneven | Squat; arms up; like a chair |
| 110 | Uttana Padasana | 248 | 292 | 9 | Back Bend | Stretched; supine Leg | Lying; arch to crown; straight legs; arms to 45 degrees |
| 102 | Uttana Padma Mayurasana | 231 | 267 | 25 | Inverted | Intense Lotus Peacock | Bridge; legs in lotus |
| 20 | Uttanasana | 92 | 48 | 8 | Forward Bend | Intense Stretch; lengthen | Standing forward bend |
| 11 | Utthita Hasta Padangusthasana | 76 | 23 | 16 | Balance | Extended Hand Foot Big Toe | Standing lift one straight leg to head |
| 3 | Utthita Trikonasana | 63 | 4 | 3 | Standing | Extended Triangle | Triangle |
| 5 | Uttihita Parsvakonasana | 66 | 9 | 4 | Standing | Extended Side Angle | Extended side angle |
| 185 | Valakhilyasana | 391 | 544 | 45 | Back Bend | Heavenly thumb-sized spirits that precede Sun Chariot | Rajakapotasana I straighten leg |
| 166 | Vamadevasana I | 346 | 465 | 15 | Seated | sage or Siva | One leg mulabhandasana; one leg lotus |
| 167 | Vamadevasana II | 347 | 466 | 15 | Seated | sage or Siva | One leg wide virasana; other leg lotus; soles held together by hands |
| 149 | Vasisthasana | 309 | 398 | 18 | Balance | Great Bear (named after sage Vasistha) | One hand; same foot on floor; holding toe of other foot raised at right angle; body facing to the side |
| 24 | Vatayasana | 98 | 58 | 11 | Standing | Horse | One leg lotus; squat; arms garudasana |
| 173 | Viparita Chakrasana in Urdhva Dhanurasana | 361 | 499 | 26 | Back Bend | Reversed or inverted Wheel | Sequence of Upwards Bow to Handstand to Forward Bend |
| 197 | Viparita Salabhasana | 416 | 584 | 58 | Back Bend | Reverse Locust | Chest on floor; soles far over head; legs straight; arms straight down; palms flat |
| 7 | Virabhadrasana I | 69 | 14 | 3 | Standing | Warrior 1 | Warrior 1 |
| 8 | Virabhadrasana II | 72 | 15 | 1 | Standing | Warrior 2 | Warrior 2 |
| 9 | Virabhadrasana III | 73 | 17 | 5 | Standing | Warrior 3 | Warrior 3 |
| 144 | Viranchyasana I | 302 | 387 | 19 | Seated | Brahma or Virancha first deity of Hindu Trinity | One leg in lotus; other ankle behind head; hands locked behind back |
| 145 | Viranchyasana II | 304 | 388 | 10 | Seated | Brahma or Virancha first deity of Hindu Trinity | One leg in virasana; other ankle behind head; hands locked behind back |
| 40 | Virasana | 120 | 89 | 1 | Seated | Hero | Knees bent; feet beside buttocks |
| 151 | Visvamitrasana | 313 | 403 | 20 | Balance | sage and former king | Like triangle but with front leg lifted; thigh on supporting arm |
| 2 | Vrksasana | 62 | 2 | 1 | Balance | Tree | Standing; one knee bent to side; sole on thigh |
| 182 | Vrschikasana I | 386 | 537 | 32 | Arm Balance | Scorpion | Forearm balance with legs bent back so soles touch head |
| 183 | Vrschikasana II | 386 | 538 | 33 | Arm Balance | Scorpion | Full arm balance with legs bent back so soles touch head |
| 56 | Yoga Mudrasana | 144 | 120 | 6 | Forward Bend | Union Seal | Baddha Padmasana; head to floor, knees |
| 163 | Yogadandasana | 340 | 456 | 19 | Twist | Yogin's Staff | One leg virasana; one leg lotus; twist; lotus foot to armpit |
| 146 | Yoganidrasana | 304 | 391 | 18 | Forward Bend | State between sleep and wakefulness | Ankles crossed behind head; clasp fingers behind lower back; lie on back |
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