Resources · The matrix
The Asana Matrix
125 postures mapped in one place — Sanskrit name and meaning, which family the shape belongs to, its level, what it works on, what prepares it, what releases it, and where the classical texts name it.
Showing 125 of 125
01 · Meditation seats
Siddhasana
Accomplished Pose
intermediate·classical·HYP ch.1; GS ch.2
hips · knees
Open →
02 · Meditation seats
Svastikasana
Auspicious Pose
beginner·classical·HYP ch.1; GS ch.2
hips · knees · ankles
Open →
03 · Twists
Bharadvajasana
Bharadvaja's Twist
beginner·modern
spine · shoulders
Open →
04 · Forward bends
Padangusthasana
Big Toe Pose
beginner·modern
hamstrings · calves · spine
Open →05 · Seated
Paripurna Navasana
Boat Pose
intermediate·modern
core · hip flexors
Open →
06 · Balance
Ubhaya Padangusthasana
Both Big Toes Pose
intermediate·modern
hamstrings · hip flexors · deep abdominals · balance · spinal extensors
Open →07 · Seated
Dvi Pada Sirsasana
Both Legs Behind the Head Pose
advanced·modern
hips · spine · core
Open →08 · Seated
Baddha Konasana
Bound Angle Pose
beginner·modern
inner thighs · groin · hips
Open →09 · Meditation seats
Baddha Padmasana
Bound Lotus Pose
advanced·classical·GS ch.2
hips · knees · shoulders
Open →
10 · Backbends
Dhanurasana
Bow Pose
intermediate·classical·HYP ch.1; GS ch.2
spine · chest · quadriceps
Open →11 · Backbends
Setu Bandha Sarvangasana
Bridge Pose
beginner·modern
glutes · spine · chest
Open →12 · Backbends
Ushtrasana
Camel Pose
intermediate·classical·GS ch.2
chest · hip flexors · spine
Open →13 · Kneeling
Marjaryasana
Cat Pose
beginner·modern
spine mobility
Open →14 · Standing
Utkatasana
Chair Pose
beginner·classical·GS ch.2
thighs · glutes · ankles
Open →15 · Restorative
Balasana
Child's Pose
beginner·modern
lower back · hips · relaxation
Open →
16 · Backbends
Bhujangasana
Cobra Pose
beginner·classical·GS ch.2
spine · chest
Open →17 · Restorative
Shavasana
Corpse Pose
beginner·classical·HYP ch.1; GS ch.2
whole-body relaxation
Open →18 · Backbends
Paryankasana
Couch Pose
intermediate·classical·GS ch.2
chest · throat · thighs
Open →19 · Seated
Gomukhasana
Cow Face Pose
intermediate·classical·HYP ch.1; GS ch.2
hips · shoulders
Open →20 · Kneeling
Bitilasana
Cow Pose
beginner·modern
spine mobility
Open →21 · Arm balances
Bakasana
Crane (Crow) Pose
intermediate·modern
wrists · arms · core
Open →22 · Prone
Makarasana
Crocodile Pose
beginner·classical·GS ch.2
lower back relaxation
Open →23 · Balance
Natarajasana
Dancer Pose
intermediate·modern
shoulders · spine · quadriceps · balance
Open →24 · Balance
Sankatasana
Difficult Pose
advanced·classical·GS ch.2
ankles · knees · balance
Open →25 · Inversions
Ardha Pincha Mayurasana
Dolphin Pose
beginner·modern
shoulders · core · hamstrings
Open →26 · Inversions
Adho Mukha Svanasana
Downward-Facing Dog
beginner·modern
hamstrings · calves · shoulders
Open →27 · Balance
Garudasana
Eagle Pose
intermediate·classical·GS ch.2
shoulders · hips · ankles
Open →28 · Inversions
Karnapidasana
Ear Pressure Pose
advanced·modern
spine · hips
Open →29 · Meditation seats
Sukhasana
Easy Pose
beginner·modern
hips · posture
Open →30 · Arm balances
Astavakrasana
Eight-Angle Pose
advanced·modern
wrists · core · hips
Open →31 · Arm balances
Garbha Pindasana
Embryo in the Womb Pose
advanced·modern
hips · core · balance
Open →32 · Balance
Utthita Hasta Padangusthasana
Extended Hand-to-Big-Toe Pose
intermediate·modern
hamstrings · hips · balance
Open →33 · Standing
Utthita Parsvakonasana
Extended Side Angle Pose
beginner·modern
legs · side body · groin
Open →34 · Standing
Utthita Trikonasana
Extended Triangle Pose
beginner·modern
hamstrings · hips · side body
Open →35 · Seated
Agnistambhasana
Fire Log Pose
intermediate·modern
outer hips
Open →36 · Arm balances
Tittibhasana
Firefly Pose
advanced·modern
wrists · hamstrings · core
Open →37 · Backbends
Matsyasana
Fish Pose
beginner·classical·GS ch.2
chest · throat · upper back
Open →38 · Arm balances
Eka Pada Galavasana
Flying Pigeon Pose
advanced·modern
hips · arms · core
Open →39 · Inversions
Pincha Mayurasana
Forearm Stand
advanced·modern
shoulders · core
Open →40 · Arm balances
Chaturanga Dandasana
Four-Limbed Staff Pose
intermediate·modern
triceps · core · shoulders
Open →41 · Kneeling
Mandukasana
Frog Pose
beginner·classical·GS ch.2
hips · knees
Open →42 · Backbends
Bhekasana
Frog Pose
intermediate·modern
thighs · ankles · chest
Open →43 · Standing
Malasana
Garland Pose (Yogi Squat)
beginner·modern
hips · ankles · groin
Open →44 · Kneeling
Parighasana
Gate Pose
beginner·modern
side body · hamstrings
Open →45 · Meditation seats
Gorakshasana
Goraksha's Pose
advanced·classical·GS ch.2
knees · ankles · balance
Open →46 · Meditation seats
Bhadrasana
Gracious Pose
beginner·classical·HYP ch.1; GS ch.2
hips · groin
Open →47 · Backbends
Ardha Bhekasana
Half Frog Pose
beginner·modern
thighs · hip flexors · chest
Open →48 · Twists
Ardha Matsyendrasana
Half Lord of the Fishes Pose
beginner·modern·Adapted from Matsyendrasana (HYP ch.1)
spine · hips
Open →49 · Meditation seats
Ardha Padmasana
Half Lotus Pose
beginner·modern
hips · knees
Open →50 · Balance
Ardha Chandrasana
Half Moon Pose
intermediate·modern
legs · hips · balance
Open →51 · Forward bends
Ardha Uttanasana
Half Standing Forward Bend
beginner·modern
hamstrings · spine
Open →52 · Forward bends
Pada Hastasana
Hand Under Foot Pose
beginner·modern
hamstrings · wrists · spine
Open →53 · Inversions
Adho Mukha Vrksasana
Handstand
advanced·modern
shoulders · wrists · core
Open →54 · Supine
Ananda Balasana
Happy Baby Pose
beginner·modern
hips · lower back
Open →55 · Forward bends
Janu Sirsasana
Head-to-Knee Pose
beginner·modern
hamstrings · spine
Open →56 · Kneeling
Virasana
Hero Pose
beginner·classical·HYP ch.1; GS ch.2
quadriceps · knees · ankles
Open →57 · Forward bends
Krounchasana
Heron Pose
intermediate·modern
hamstrings · hips
Open →58 · Meditation seats
Guptasana
Hidden Pose
intermediate·classical·GS ch.2
hips · knees
Open →59 · Balance
Vatayanasana
Horse Face Pose
advanced·modern
hips · knees · balance
Open →60 · Backbends
Kapotasana
King Pigeon Backbend
advanced·modern
spine · chest · hip flexors
Open →61 · Supine
Apanasana
Knees-to-Chest Pose
beginner·modern
lower back · digestion area
Open →62 · Inversions
Viparita Karani
Legs Up the Wall
beginner·classical·HYP ch.3 (as a mudra)
legs · lower back · relaxation
Open →63 · Meditation seats
Muktasana
Liberated Pose
intermediate·classical·GS ch.2
hips
Open →64 · Kneeling
Simhasana
Lion Pose
beginner·classical·HYP ch.1; GS ch.2
face · throat · breath
Open →
65 · Backbends
Shalabhasana
Locust Pose
beginner·classical·GS ch.2
back · glutes · legs
Open →66 · Twists
Matsyendrasana
Lord of the Fishes Pose
advanced·classical·HYP ch.1; GS ch.2
spine · hips
Open →67 · Meditation seats
Padmasana
Lotus Pose
intermediate·classical·HYP ch.1; GS ch.2
hips · knees · ankles
Open →68 · Standing
Anjaneyasana
Low Lunge
beginner·modern
hip flexors · quadriceps
Open →69 · Forward bends
Marichyasana A
Marichi's Pose A
intermediate·modern
hamstrings · shoulders · hips
Open →70 · Twists
Marichyasana C
Marichi's Pose C (bound twist)
intermediate·modern
spine · shoulders · hips
Open →71 · Seated
Hanumanasana
Monkey God Pose (Front Splits)
advanced·modern
hamstrings · hip flexors
Open →72 · Standing
Tadasana
Mountain Pose
beginner·modern
posture · legs · feet
Open →73 · Twists
Pasasana
Noose Pose
advanced·modern
ankles · spine · shoulders
Open →74 · Seated
Eka Pada Sirsasana
One Leg Behind the Head Pose
advanced·modern
hips · hamstrings · spine
Open →
75 · Arm balances
Mayurasana
Peacock Pose
advanced·classical·HYP ch.1; GS ch.2
wrists · forearms · core
Open →76 · Arm balances
Lolasana
Pendant Pose
intermediate·modern
core · arms · wrists
Open →77 · Seated
Eka Pada Rajakapotasana
Pigeon Pose
intermediate·modern
hips · hip flexors
Open →78 · Arm balances
Phalakasana
Plank Pose
beginner·modern
core · shoulders · wrists
Open →79 · Inversions
Halasana
Plow Pose
intermediate·modern
spine · hamstrings · shoulders
Open →80 · Forward bends
Marichyasana B
Pose Dedicated to Marichi, B
advanced·modern
hips · shoulders · hamstrings
Open →81 · Twists
Marichyasana D
Pose Dedicated to Marichi, D
advanced·modern
hips · spine · shoulders
Open →82 · Arm balances
Eka Pada Koundinyasana
Pose Dedicated to Sage Koundinya
advanced·modern
wrists · core · hips
Open →
83 · Forward bends
Parsvottanasana
Pyramid Pose
intermediate·modern
hamstrings · hips · balance
Open →84 · Inversions
Supta Konasana
Reclining Angle Pose
advanced·modern
hamstrings · neck · spine
Open →85 · Restorative
Supta Baddha Konasana
Reclining Bound Angle Pose
beginner·modern
hips · chest · relaxation
Open →86 · Supine
Supta Padangusthasana
Reclining Hand-to-Big-Toe Pose
beginner·modern
hamstrings · hips
Open →87 · Supine
Supta Virasana
Reclining Hero Pose
intermediate·modern
thighs · knees · chest
Open →
88 · Backbends
Viparita Naukasana
Reverse Boat Pose
intermediate·modern
back · glutes · legs · shoulders · abdomen
Open →89 · Balance
Parivrtta Ardha Chandrasana
Revolved Half Moon Pose
intermediate·modern
hamstrings · balance · spine
Open →90 · Twists
Parivrtta Janu Sirsasana
Revolved Head-to-Knee Pose
intermediate·modern
side body · hamstrings
Open →91 · Twists
Parivrtta Parsvakonasana
Revolved Side Angle Pose
intermediate·modern
legs · spine
Open →
92 · Twists
Parivrtta Trikonasana
Revolved Triangle Pose
intermediate·modern
hamstrings · spine · balance
Open →93 · Arm balances
Kukkutasana
Rooster Pose
advanced·classical·HYP ch.1; GS ch.2
wrists · arms · core
Open →94 · Arm balances
Tolasana
Scales Pose
intermediate·modern
core · arms · wrists
Open →95 · Inversions
Vrschikasana
Scorpion Pose
advanced·modern
shoulders · spine · balance
Open →96 · Forward bends
Paschimottanasana
Seated Forward Bend
beginner·classical·HYP ch.1; GS ch.2
hamstrings · spine
Open →97 · Arm balances
Bhujapidasana
Shoulder-Pressing Pose
advanced·modern
wrists · arms · core
Open →98 · Arm balances
Parsva Bakasana
Side Crane (Crow) Pose
advanced·modern
wrists · core · obliques
Open →99 · Standing
Skandasana
Side Lunge Pose
intermediate·modern
hips · hamstrings · ankles
Open →100 · Arm balances
Vasisthasana
Side Plank Pose
intermediate·modern
wrists · shoulders · obliques
Open →101 · Supine
Anantasana
Side Reclining Leg Lift
beginner·modern
hamstrings · hips · core
Open →102 · Forward bends
Supta Kurmasana
Sleeping Tortoise Pose
advanced·modern
hips · shoulders · spine
Open →103 · Backbends
Salamba Bhujangasana
Sphinx Pose
beginner·modern
lower back · chest
Open →104 · Seated
Dandasana
Staff Pose
beginner·modern
posture · hamstrings
Open →105 · Forward bends
Uttanasana
Standing Forward Bend
beginner·modern
hamstrings · calves · spine
Open →106 · Twists
Supta Matsyendrasana
Supine Twist
beginner·modern
spine · outer hips
Open →107 · Inversions
Salamba Sirsasana
Supported Headstand
advanced·modern
shoulders · core · balance
Open →108 · Inversions
Salamba Sarvangasana
Supported Shoulderstand
intermediate·modern
neck · shoulders · circulation
Open →109 · Forward bends
Trianga Mukhaikapada Paschimottanasana
Three Limbs Facing One Foot Forward Bend
intermediate·modern
hamstrings · thighs · knees
Open →110 · Kneeling
Vajrasana
Thunderbolt Pose
beginner·classical·GS ch.2
knees · ankles
Open →111 · Forward bends
Kurmasana
Tortoise Pose
advanced·classical·HYP ch.1; GS ch.2
hamstrings · lower back · shoulders
Open →
112 · Balance
Vrikshasana
Tree Pose
beginner·classical·GS ch.2
legs · ankles · balance
Open →113 · Inversions
Niralamba Sarvangasana
Unsupported Shoulderstand
advanced·modern
core · neck · shoulders
Open →114 · Kneeling
Uttana Mandukasana
Upturned Frog Pose
intermediate·classical·GS ch.2
shoulders · chest · knees
Open →115 · Supine
Uttana Kurmasana
Upturned Tortoise Pose
advanced·classical·HYP ch.1; GS ch.2
hips · neck · core
Open →116 · Backbends
Purvottanasana
Upward Plank Pose
intermediate·modern
shoulders · chest · wrists
Open →117 · Backbends
Urdhva Mukha Svanasana
Upward-Facing Dog
beginner·modern
chest · spine · wrists
Open →118 · Standing
Virabhadrasana I
Warrior I
beginner·modern
legs · hip flexors · shoulders
Open →119 · Standing
Virabhadrasana II
Warrior II
beginner·modern
legs · hips · stamina
Open →
120 · Balance
Virabhadrasana III
Warrior III
intermediate·modern
legs · core · balance
Open →121 · Backbends
Urdhva Dhanurasana
Wheel Pose
advanced·modern
spine · shoulders · chest
Open →122 · Forward bends
Upavistha Konasana
Wide-Angle Seated Forward Bend
intermediate·modern
hamstrings · inner legs
Open →123 · Forward bends
Prasarita Padottanasana
Wide-Legged Forward Bend
beginner·modern
hamstrings · inner legs · spine
Open →124 · Seated
Yoga Mudrasana
Yogic Seal Pose
intermediate·classical·GS ch.3
hips · shoulders · spine
Open →125 · Supine
Yoganidrasana
Yogic Sleep Pose
advanced·modern
hips · spine · shoulders
Open →
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.