84 Yoga Asanas List Link

Warm-Up and Basic Poses (1-10)

1. Mountain Pose (Tadasana): Standing upright, feet hip-width apart
2. Downward-Facing Dog (Adho Mukha Svanasana): Hands and feet on ground, hips lifted
3. Cobra Pose (Bhujangasana): Lying on stomach, chest lifted
4. Cat-Cow Pose (Marjaryasana-Bitilasana): On hands and knees, alternating cat and cow stretches
5. Child's Pose (Balasana): Kneeling, forehead to ground, arms stretched out
6. Seated Forward Fold (Paschimottanasana): Sitting, legs straight, torso folded forward
7. Plank Pose (Phalakasana): Hands on ground, body in a straight line
8. Tree Pose (Vrksasana): Standing on one leg, arms by sides
9. Seated Twist (Bharadvajasana): Sitting, legs crossed, torso twisted
10. Legs Up The Wall Pose (Viparita Karani): Lying on back, legs up against a wall

Standing Poses (11-20)

11. Warrior Pose (Virabhadrasana): Standing with feet wide apart, back leg straight
12. Triangle Pose (Trikonasana): Standing, legs wide apart, torso extended
13. Seated Angle Pose (Konasana): Sitting, legs wide apart, torso folded forward
14. Pyramid Pose (Parsvottanasana): Standing, legs straight, torso folded forward
15. Side Angle Pose (Utthita Parshvakonasana): Standing, legs wide apart, torso extended
16. Extended Side Angle Pose (Prasarita Padottanasana): Standing, legs wide apart, torso extended
17. Dancer's Pose (Natarajasana): Standing on one leg, arms extended
18. Eagle Pose (Garudasana): Standing, legs crossed, arms wrapped around legs
19. Mountain Climber Pose (Parvatasana): Standing, legs straight, arms extended
20. Gate Pose (Parighasana): Kneeling, legs straight, torso extended

Seated Poses (21-30)

21. Easy Pose (Sukhasana): Sitting, legs crossed, back straight
22. Seated Forward Fold (Paschimottanasana): Sitting, legs straight, torso folded forward
23. Seated Spinal Twist (Bharadvajasana): Sitting, legs crossed, torso twisted
24. Seated Leg Stretch (Akarna Dhanurasana): Sitting, legs straight, arms extended
25. Boat Pose (Paripurna Navasana): Sitting, legs straight, torso lifted
26. Seated Forward Bend with Hands on Blocks (Paschimottanasana with blocks): Sitting, legs straight, torso folded forward with hands on blocks
27. Sphinx Pose (Salamba Bhujangasana): Lying on stomach, forearms on ground, chest lifted
28. Seated Side Bend (Parsvottanasana): Sitting, legs straight, torso extended
29. Seated Forward Fold with Feet on Blocks (Paschimottanasana with feet on blocks): Sitting, feet on blocks, torso folded forward
30. Kneeling Pose (Virasana): Kneeling, back straight, arms by sides

Backbends (31-40)

31. Cobra Pose (Bhujangasana): Lying on stomach, chest lifted
32. Cat-Cow Pose (Marjaryasana-Bitilasana): On hands and knees, alternating cat and cow stretches
33. Upward-Facing Dog (Urdhva Mukha Svanasana): Hands and feet on ground, hips lifted
34. Wheel Pose (Urdhva Dhanurasana): Lying on back, hands and feet on ground, chest lifted
35. Camel Pose (Ustrasana): Kneeling, chest lifted, head back
36. Seated Forward Fold with Chest Expansion (Paschimottanasana with chest expansion): Sitting, legs straight, torso folded forward with chest expansion
37. Bow Pose (Dhanurasana): Lying on stomach, legs bent, arms extended
38. Bridge Pose (Setu Bandha Sarvangasana): Lying on back, legs bent, hips lifted
39. Fish Pose (Matsyasana): Lying on back, legs straight, chest lifted
40. Scorpion Pose (Vrschikasana): Standing on hands, legs straight, body in a straight line

Forward Folds (41-50)

41. Seated Forward Fold (Paschimottanasana): Sitting, legs straight, torso folded forward
42. Standing Forward Fold (Uttanasana): Standing, legs straight, torso folded forward
43. Downward-Facing Dog (Adho Mukha Svanasana): Hands and feet on ground, hips lifted
44. Wide-Legged Forward Fold (Prasarita Padottanasana): Standing, legs wide apart, torso folded forward
45. Seated Forward Fold with Feet on Blocks (Paschimottanasana with feet on blocks): Sitting, feet on blocks, torso folded forward
46. Rabbit Pose (Sasangasana): Kneeling, torso folded forward, arms extended
47. Headstand (Sirsasana): Standing on head, legs straight
48. Shoulder Stand (Viparita Karani): Lying on back, legs up against a wall
49. Plow Pose (Halasana): Lying on back, legs straight, torso extended
50. Folded Leaf Pose (Patta Savasana): Lying on back, legs straight, arms extended

Hip Openers (51-60)

51. Pigeon Pose (Eka Pada Rajakapotasana): Kneeling, one leg bent, other leg extended
52. Seated Pigeon Pose (Eka Pada Rajakapotasana): Sitting, one leg bent, other leg extended
53. Lizard Pose (Utthan Pristhasana): Kneeling, one leg bent, other leg extended
54. Downward-Facing Dog with Bent Knee (Adho Mukha Svanasana with bent knee): Hands and feet on ground, hips lifted, one knee bent
55. Wide-Legged Seated Forward Fold (Prasarita Padottanasana): Sitting, legs wide apart, torso folded forward
56. Straddle Pose (Prasarita Padmasana): Sitting, legs wide apart, back straight
57. Seated Spinal Twist (Bharadvajasana): Sitting, legs crossed, torso twisted
58. Cobra Pose with Legs Wide Apart (Bhujangasana with legs wide apart): Lying on stomach, chest lifted, legs wide apart
59. Knee, Ankle, and Toe Alignment (Agni Stambhasana): Sitting, one leg bent, other leg extended
60. Sleeping Swan Pose (Supta Eka Pada Karandavasana): Lying on stomach, one leg bent, other leg extended

Twists (61-70)

61. Seated Spinal Twist (Bharadvajasana): Sitting, legs crossed, torso twisted
62. Marichyasana (Seated Spinal Twist with hands on knees): Sitting, legs crossed, torso twisted, hands on knees
63. Ardha Matsyendrasana (Half Lord of the Fishes Pose): Sitting, legs crossed, torso twisted
64. Parivrtta Trikonasana (Revolved Triangle Pose): Standing, legs wide apart, torso twisted
65. Jathara Parivartanasana (Kneeling Spinal Twist): Kneeling, torso twisted
66. Supta Matsyendrasana (Reclined Spinal Twist): Lying on back, legs bent, torso twisted
67. Bharadvajasana (Seated Spinal Twist with one leg crossed): Sitting, one leg crossed, torso twisted
68. Koundinyasana (Sage Koundinya's Pose): Sitting, legs straight, torso twisted
69. Viparita Shoulder Stand (Inverted Shoulder Stand): Lying on back, legs up against a wall, torso lifted
70. Hanumanasana (Monkey Pose): Kneeling, one leg extended, other leg bent

Inversions (71-80)

71. Headstand (Sirsasana): Standing on head, legs straight
72. Shoulder Stand (Viparita Karani): Lying on back, legs up against a wall
73. Handstand (Adho Mukha Vrksasana): Standing on hands, legs straight
74. Downward-Facing Dog on Hands (Adho Mukha Svanasana on hands): Hands on ground, hips lifted
75. Pincha Mayurasana (Feathered Peacock Pose): Standing on forearms, legs straight 76

In yoga tradition, the number 84 is considered sacred, representing the 84 classical asanas (postures) described in ancient texts like the Hatha Yoga Pradipika 84 yoga asanas list

. While thousands of variations exist today, these 84 core poses are the foundation of physical and spiritual practice. The 84 Classical Yoga Asanas

This list follows a traditional sequence categorized by the starting position: Sitting Postures Sukhasana (Easy Pose): A standard meditation posture used for relaxation. Padmasana (Lotus Pose): The quintessential cross-legged pose for spiritual growth. Vajrasana (Thunderbolt Pose):

A kneeling pose often practiced after meals to aid digestion. Gomukhasana (Cow Face Pose): Stretches the hips and shoulders simultaneously. Paschimottanasana (Seated Forward Bend): Calms the mind and stretches the spine. Ardha Matsyendrasana (Half Lord of the Fishes): A foundational seated spinal twist. Bhadrasana (Gracious Pose): A seated pose similar to the Butterfly, used for grounding. Kukkutasana (Rooster Pose): arm-balancing pose where the hands pass through the legs in Lotus. Janusirasana (Head-to-Knee Pose): A seated forward fold with one leg bent. Kurmasana (Tortoise Pose): An intense forward fold that turns the senses inward. Lying Down (Reclining) Postures Bhujangasana (Cobra Pose): graceful backbend that energizes the spine. Dhanurasana (Bow Pose): Strengthens the back and stretches the front body. Matsyasana (Fish Pose): Opens the chest and throat while reclining. Savasana (Corpse Pose): Total relaxation pose performed at the end of practice. Pavanamuktasana (Wind-Relieving Pose): Relieves abdominal pressure and stretches the lower back. Salabhasana (Locust Pose): A prone backbend that strengthens the posterior chain. Makarasana (Crocodile Pose): A relaxation pose often used as a rest between backbends. Standing Postures Tadasana (Mountain Pose): cornerstone pose for grounding and stability. Vrikshasana (Tree Pose): Enhances balance and focus. Trikonasana (Triangle Pose): Stretches the legs and expands the chest. Virabhadrasana (Warrior Pose): Builds strength and stamina in the legs and core. Utkatasana (Chair Pose): Tones the thighs and improves circulation. Pada Hastasana (Standing Forward Fold): Stretches the hamstrings and calves. Chakrasana (Wheel Pose): An advanced backbend that improves spinal flexibility. Inversions & Balancing Postures Sirsasana (Headstand):

Often called the "King of Asanas" for its brain-revitalizing benefits. Sarvangasana (Shoulder Stand): Warm-Up and Basic Poses (1-10)

Known as the "Queen of Asanas" for thyroid and heart health. Halasana (Plow Pose): Stretches the entire back of the body. Mayurasana (Peacock Pose): A challenging arm balance that aids detoxification. Vrischikasana (Scorpion Pose): An advanced forearm balance and deep backbend.

The number 84 is symbolic in Vedic tradition, representing the 8.4 million species of life

on Earth. Mastering these 84 core poses is believed to help a practitioner achieve total physical and mental harmony. for any specific pose on this list?

Category 1: Meditative & Seated Postures

1. Siddhasana (Accomplished Pose)
2. Padmasana (Lotus Pose)
3. Swastikasana (Auspicious Pose)
4. Samasana (Equal Pose)
5. Vajrasana (Thunderbolt Pose)
6. Muktasana (Liberated Pose)
7. Bhadrasana (Gracious Pose)
8. Gomukhasana (Cow Face Pose)
9. Guptasana (Hidden Pose)
10. Kurmasana (Tortoise Pose – seated variation)
11. Kukkutasana (Cockerel Pose)
12. Utkata Kurmasana (Rising Tortoise)
13. Yoganidrasana (Yogic Sleep Pose)
14. Parvatasana (Mountain Pose – seated arms up)

Category 5: Twists (Detoxification & Digestion)

The twisting asanas wring out the internal organs. Mountain Pose (Tadasana) : Standing upright, feet hip-width

39. Bharadvajasana I (Bharadvaja’s Twist)
40. Marichyasana I, II, III (Pose dedicated to sage Marichi – Often counted as 3)
41. Ardha Matsyendrasana (Half Lord of the Fishes Pose – Primary spinal twist)
42. Paripurna Matsyendrasana (Full Lord of the Fishes – Advanced)

Category 3: Backbends

21. Bhujangasana (Cobra Pose)
22. Salabhasana (Locust Pose)
23. Dhanurasana (Bow Pose)
24. Ustrasana (Camel Pose)
25. Chakrasana (Wheel Pose – lying down)
26. Natarajasana (Lord of the Dance Pose)
27. Kandharasana (Shoulder Pose – bridge variation)

Supine (Lying on Back) Postures

70. Savasana (Corpse Pose – final relaxation)
71. Supta Padangusthasana (Reclining Big Toe Hold)
72. Supta Baddha Konasana (Reclining Bound Angle)
73. Supta Virasana (Reclining Hero)
74. Ananda Balasana (Happy Baby Pose)
75. Jathara Parivartanasana (Belly Twist / Reclining Spinal Twist)

Category 3: Forward Bends (Introversion & Surrender)

These calm the nervous system and stretch the posterior chain.

22. Paschimottanasana (Seated Forward Bend – King of Forward Bends)
23. Janu Sirsasana (Head-to-Knee Forward Bend)
24. Trianga Mukhaikapada Paschimottanasana (Three Limb Forward Bend)
25. Upavistha Konasana (Wide-Angle Seated Forward Bend)
26. Krounchasana (Heron Pose)
27. Kurmasana (Tortoise Pose – Very advanced)
28. Supta Kurmasana (Sleeping Tortoise)
29. Gomukhasana (Cow Face Pose)