84 Yoga Asanas List

In Hatha Yoga tradition, Shiva is said to have taught 8.4 million asanas, representing the number of living species . Of these, 84 are considered most significant

for human practice, though different historical texts like the Hatha Yoga Pradipika Gheranda Samhita highlight varying subsets.

Below is a structured list of 84 classical yoga asanas derived from historical Hatha Yoga sequences. Foundational Seated & Meditative Poses

These asanas are designed to steady the body for pranayama and meditation. Siddhasana (Adept's Pose) Bhadrasana (Gracious Pose) (Thunderbolt Pose) (Lion Pose) Shilpasana (Artistic Pose)

(Lotus Pose) – Includes variations: Baddha (Bound), Samputita (Enclosed), and Shuddha (Pure) Svastikasana (Auspicious Pose) Gomukhasana (Cow Face Pose) (Hero Pose) (Easy Pose) Standing & Balancing Poses Focusing on alignment and strength, key poses include (Mountain), Vrikshasana (Tree), and Virabhadrasana I-III (Warrior). Other significant poses are Utkatasana Trikonasana (Triangle), and Ardha Chandrasana

(Half Moon). For balance and intensity, practitioners utilize Garudasana Natarajasana Mayurasana (Peacock - including six variations), and Forward & Backward Bends

These poses, detailed in historical texts, enhance spinal flexibility and reduce tension. Key forward bends often practiced include seated and standing variations like Paschimottanasana Uttanasana . Essential backbends included in the 84 are Bhujangasana (Camel), and Dhanurasana

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

The tradition of 84 yoga asanas is a foundational concept in Hatha Yoga, symbolizing a complete system of physical and spiritual purification. Ancient scriptures often state that Lord Shiva originally taught 8.4 million (84 lakh) asanas—one for every species of living being—but distilled them down to the 84 most significant for human practitioners. The Core 84 Asanas (Historical Context)

While the number 84 is consistent across texts, the specific lists vary.

Hatha Yoga Pradipika (15th Century): Mentions 84 asanas but describes only 15 in detail.

Gheranda Samhita (17th Century): Asserts there are 84 preeminent poses but focuses on 32 "useful" asanas for mortals.

Hatha Ratnavali (17th Century): One of the few texts that attempts to list all 84 asanas by name, though some are mentioned without description. Essential "Main" Asanas

Across major Hatha texts, the following four are considered the "best" or most vital for achieving spiritual perfection: 84 yoga asanas list

The concept of the 84 yoga asanas is one of the most enduring and mystical ideas in the world of Hatha Yoga. While modern yoga classes may feature hundreds of variations, traditional texts and spiritual masters emphasize that these 84 core postures are the foundation of physical and spiritual mastery. The Sacred Significance of 84

In yogic tradition, the number 84 is not arbitrary. It is deeply symbolic, representing completeness and the structure of the universe:

The 84th Creation: According to yogic lore, our current existence is the 84th cycle of creation and demolition in cosmic history.

8.4 Million Life Forms: Ancient scriptures like the Gheranda Samhita state there are as many asanas as there are species of living beings (8,400,000). Lord Shiva is said to have selected 84 of these as the most preeminent for human well-being.

Biological Memory: Each of the 84 asanas is designed to cleanse "elemental memories" within the body, helping practitioners break free from repetitive cycles of behavior. The 84 Yoga Asanas List (Common Traditions)

While no single ancient text lists all 84 poses identically, the Hatha Ratnavali (17th century) is one of the few to attempt a full list. Below are the most recognized asanas from classical traditions like the Gheranda Samhita and modern interpretations like the Ghosh/Bikram advanced series. 1. Foundational Meditative Seats

These are considered the "pillars" of yoga, essential for pranayama and meditation.

The tradition of 84 Yoga Asanas is rooted in ancient Hatha Yoga texts, symbolizing a complete system of physical self-mastery. While classical texts mention 8.4 million total possible postures—representing every living species—they distill these down to 84 preeminent asanas. Historical Significance Shiva's 8,400,000 asanas - Take Me To The River Yoga

Mastering the 84 Classical Yoga Asanas is more than just a fitness goal; it is a spiritual journey rooted in ancient tradition. According to legend, Lord Shiva created 8.4 million postures—one for every species of life—and distilled them into 84 essential asanas for human spiritual growth.

Whether you are a beginner or an experienced practitioner, this list provides a roadmap to holistic well-being. The 84 Classical Yoga Asanas List In Hatha Yoga tradition, Shiva is said to have taught 8

While different traditions (Hatha, Ashtanga, Bikram) highlight different selections, the following are the primary postures that form the foundation of a complete practice. Standing Poses (Balance & Strength)

Miscellaneous / Classical Rare Asanas

80. Gorakshasana (Cowherd’s / Yogi Gorakhnath’s Pose)
81. Durvasasana (Sage Durvasa’s Pose – extreme bound twist)
82. Hanumanasana (Monkey God / Splits Pose)
83. Kala Bhairavasana (Destroyer of the Universe Pose – deep hip/arm balance)
84. Chakorasana (Partridge / Upward Bow on Elbows)

Note: Variations exist. Some schools include Surya Namaskar (Sun Salutation) as a sequence, not a single asana. Similarly, Bandhas (locks) and Mudras are separate practices. This list focuses on distinct postures.

Would you like a printable chart, Sanskrit pronunciation guide, or the specific health benefits of any of these asanas?

The tradition of 84 yoga asanas stems from ancient texts like the Hatha Ratnavali Gheranda Samhita

, which claim that Lord Shiva originally taught 8.4 million poses, representing the number of species in the universe. Over time, these were distilled into 84 "classic" poses, though different lineages (such as Bishnu Ghosh or Bikram) categorize them slightly differently. www.yogawisdom.co.za

Below is a categorized list of 84 widely recognized asanas frequently included in these traditional sequences.

The 84 poses are commonly organized by their physical orientation and effect on the body. Key poses, with full descriptions available in the referenced documents, include: www.yogawisdom.co.za Standing/Balancing

: Tadasana (Mountain), Vrikshasana (Tree), Garudasana (Eagle), and various Warriors. Seated/Meditative

: Padmasana (Lotus), Siddhasana (Accomplished), and Vajrasana (Thunderbolt). Forward Bends/Core

: Paschimottanasana (Seated Forward Bend) and Navasana (Boat). Mountain Pose (Tadasana) : Standing upright, feet hip-width

: Bhujangasana (Cobra), Dhanurasana (Bow), and Ustrasana (Camel). Inversions/Twists

: Sirshasana (Headstand), Sarvangasana (Shoulderstand), and Ardha Matsyendrasana (Spinal Twist). Final Relaxation : Shavasana (Corpse Pose). www.yogawisdom.co.za specific health benefits for any of these categories? 84 000 Āsanas - Yoga Wisdom

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)

Prone (Lying on Belly) Postures

76. Makarasana (Crocodile Pose – relaxation)
77. Naukasana (Boat Pose – prone version, balances on belly)
78. Ardha Salabhasana (Half Locust)
79. Viparita Salabhasana (Superman Pose)