Yoga pose library
21 yoga poses with their Sanskrit and English names, benefits, cautions and a rough calorie estimate — plus a couple of ready-made sequences to string them together.
Yoga guidance here is general information, not a substitute for a qualified teacher. Move gently, never force a pose, and check with a doctor if you have an injury, are pregnant or have a health condition.
All poses
| Pose | Sanskrit | Level | Type | Kcal/min |
|---|---|---|---|---|
| Downward-Facing Dog | Adho Mukha Svanasana | Beginner | Standing | 3.0 |
| Mountain Pose | Tadasana | Beginner | Standing | 2.0 |
| Child's Pose | Balasana | Beginner | Restorative | 1.8 |
| Cobra Pose | Bhujangasana | Beginner | Backbend | 2.8 |
| Cat Pose | Marjaryasana | Beginner | Warm-up | 2.2 |
| Cow Pose | Bitilasana | Beginner | Warm-up | 2.2 |
| Warrior II | Virabhadrasana II | Beginner | Standing | 3.8 |
| Warrior I | Virabhadrasana I | Beginner | Standing | 3.8 |
| Tree Pose | Vrksasana | Beginner | Balance | 2.6 |
| Triangle Pose | Trikonasana | Beginner | Standing | 3.2 |
| Chair Pose | Utkatasana | Beginner | Standing | 4.2 |
| Plank Pose | Phalakasana | Intermediate | Core | 4.5 |
| Bridge Pose | Setu Bandha Sarvangasana | Beginner | Backbend | 2.8 |
| Seated Forward Bend | Paschimottanasana | Beginner | Forward fold | 2.2 |
| Bound Angle Pose | Baddha Konasana | Beginner | Hip opener | 1.8 |
| Camel Pose | Ustrasana | Intermediate | Backbend | 3.2 |
| Pigeon Pose | Eka Pada Rajakapotasana | Intermediate | Hip opener | 2.6 |
| Boat Pose | Navasana | Intermediate | Core | 4.2 |
| Legs Up the Wall | Viparita Karani | Beginner | Restorative | 1.5 |
| Corpse Pose | Savasana | Beginner | Restorative | 1.3 |
| Seated Spinal Twist | Ardha Matsyendrasana | Beginner | Twist | 2.2 |
Ready-made sequences
Sun Salutation (Surya Namaskar)
A flowing warm-up that links breath to movement and wakes up the whole body. Repeat the round a few times, moving with your breath.
- Mountain pose, standing tall
- Reach the arms up, then fold forward
- Half-lift, flat back
- Step back to plank
- Lower down, then cobra
- Downward-facing dog, five breaths
- Step forward and fold
- Rise back to mountain
Five-minute wind-down
A calming sequence to unwind before bed. Hold each pose for several slow breaths and finish lying still.
- Cat and cow, moving with the breath
- Child's pose
- Seated forward bend
- Legs up the wall
- Corpse pose to finish
Browse poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Cobra Pose
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Cat Pose
Mobilises the spine and eases back tension. Paired with cow pose it makes a gentle warm-up for the whole back.
Cow Pose
The gentle arch that partners cat pose, warming the spine and opening the chest.
Warrior II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Warrior I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Tree Pose
Improves balance, focus and ankle and hip stability. A calm, grounding standing pose.
Triangle Pose
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Chair Pose
A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Plank Pose
Builds core, shoulder and arm strength and teaches whole-body stability.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate and scale with body weight and effort. · checked 2026-09-04
Frequently asked questions
Does yoga burn many calories?
Gentle yoga burns roughly 2–3 calories a minute for an average adult, and stronger, flowing styles more like 4–5. The numbers here are rough estimates for about a 70 kg person; heavier bodies and harder effort burn more. The strength, balance and stress relief matter more than the calorie count.
I am a complete beginner — where do I start?
Start with the beginner poses: mountain, child's pose, cat and cow, downward-facing dog and bridge. The five-minute wind-down sequence on this page is an easy first practice.
Is yoga safe if I have an injury?
Often yes, with modifications, but check each pose's cautions and listen to your body. If you have a specific injury, are pregnant, or have a heart or blood-pressure condition, get advice from a doctor or a qualified teacher first.
Build a movement habit
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