100 Yoga Poses

Yoga is a powerful practice that increases flexibility, strength, balance, and mental focus. Whether you’re just starting out or working toward mastery, knowing a variety of yoga poses can help deepen your practice. Here are 100 yoga poses, grouped by difficulty level—from beginner to expert. Get your yoga journey started on the mat.

1. Low Lunges Left

• Start with a standing position.
• Keep your right leg forward and left leg backward.
• Now bend your right leg and left knee to the floor.
• Life your chest and arms alongside your ears, and look straight.
• Exhale and lower your hands and come back to a standing position.

2. Low Lunges Right

• Start with a standing position.
• Keep your right leg forward and left leg backward.
• Now bend your right leg and left knee to the floor.
• Life your chest and arms alongside your ears, and look straight.
• Exhale and lower your hands and come back to a standing position.

3. Boat

• Begin in a seated position with your knees bent and hands resting beside your hips.
• Keeping your spine straight, lean back slightly and lift your feet Bring your shins parallel to the floor.
• extend your arms forward, in line with your shoulders with your palms facing each other.
• Straighten your legs to a 45-degree angle from the ground, bringing your body into a V shape.
• Keep your breath easy, steady, and smooth.
• To release the pose, exhale as you lower your legs and hands to the floor.

4. Vajrasana

• Start by kneeling on the floor.
• Pull your knees and ankles together and point your feet in line with your legs.
• Exhale as you sit back on your legs.

5. Konasana

• Sit with your legs straight in front of you.
• Bend your knees and pull your heels toward your pelvis, then drop your knees.
• Hold the claf’s with your hands and press the soles of both feet together.
• To release exhale and extend your legs.

6. Cow Face

• Sit on the mat with your back straight and legs extended in front of you.
• Bend your right leg and place the right foot under your left buttock.
• Stack your left knee over your right knee.
• Since your right leg is on top, inhale and lift your left arm up, bend your left elbow, bring the right arm behind your back, and interlock both hands.
• To come out of the pose, release the arms,and  uncross the legs.

7. Marichis Left

• StartMarichis Left from sitting with your legs straight in front of you.
• Bend your right knee place the sole of your right foot close to your right buttock and keep your left leg straight.
• Place your right hand behind you for support.
• Inhale and raise your left arm, exhale, and twist your upper back to the right.
• Bring your left arm and place the left upper arm on the right knee.
• To come out Release the arms and straighten your legs.

8. Marichis Right

• Start from sitting with your legs straight in front of you.
• Bend your right knee place the sole of your right foot close to your right buttock and keep your left leg straight.
• Place your right hand behind you for support.
• Inhale and raise your left arm, exhale, and twist your upper back to the right.
• Bring your left arm and place the left upper arm on the right knee.
• To come out Release the arms and straighten your legs.

9. Seated Left

• Sit on the mat with your legs extended in front of you.
• Bend your right knee, then cross your right leg over and place your foot next to your left thigh.
• Bend your left knee and position your left ankle next to your right glute.
• Reach your right arm behind you and place your fingertips on the floor, gently twisting your body to the right, Hook your left arm around your bent right knee.

10. Seated Right

• Sit on the mat with your legs extended in front of you.
• Bend your right knee, then cross your right leg over and place your foot next to your left thigh.
• Bend your left knee and position your left ankle next to your right glute.
• Reach your right arm behind you and place your fingertips on the floor, gently twisting your body to the right, Hook your left arm around your bent right knee.

11. Staff

• Sit with your legs extended straight in front of you.
• Sit towards the front of the sitting bones, and adjust the pubis and tailbone equidistant from the floor.
• Inhale to lengthen your spine.

12. Garland Pose

• Begin by standing at the top of your mat about mat’s width apart.
• Bend your knees and lower your hips, coming into a squat position.
• Take your upper arms inside your knees and. bend the elbows to bring the palms together into a prayer position, Keep your spine straight.
• To release straighten your legs.

13. Savasana

• Keep your eyes closed and concentrate on each and every breath.
• Be aware of your chest expanding while you inhale and contracting while you exhale.
• As you move upward, from your feet to your head, feel each part relaxing.

14. Mountain

• Begin with standing on your mat.
• Breathe in raise your toes gently and try to balance your body on your heels.
• Stretch your shoulders, arms, and chest upwards while your toes bear your body weight.
• Hang your arms beside the torso.
• Feel the stretch in your body from the head to the feet.

15. Tree Left

• Begin with a standing position and shift your weight to your left leg.
• Bend your right knee and place it on your left inner thigh.
• Inhale as you extend your arms overhead and press your palms together in a prayer position.
• To release step back to standing position.

16. Tree Right

• Begin with a standing position and shift your weight to your left leg.
• Bend your right knee and place it on your left inner thigh.
• Inhale as you extend your arms overhead and press your palms together in a prayer position.
• To release step back to standing position.

17. Big Toe

• stand straight with your feet about 6 inches apart.
• arms relaxed at your sides.
• Exhale and bend forward from your hip joints, moving your torso and head as one unit.
• Wrap your index and middle fingers of each hand around the corresponding big toe.
• Keep your head and spine relaxed and remember to breathe comfortably.

18. Eagle

• Begin in a standing position.
• Transfer your weight to your left foot.
• Cross your right thigh over your left thigh as high up the thigh as possible, and lock your right foot around your left calf.
• Bring both arms out in front of you and parallel to the floor.
• Cross the left arm over the right.
• Bend your elbows and wrap your right palm around.
• Lift the elbows to the height of your shoulders while keeping the shoulders sliding down away from your ears.
• Slowly release the hands and bring them to the side of your body.
• Raise your right leg place it back on the floor and slowly come back into standing position.

19. Crescent Lunge Left

• Begin in a standing position, raise your hands above your head, and step your right foot forward between your hands.
• Bend your right knee to 90 degrees, aligning your knee directly over the heel The back leg is straight, no bend in the knee, and the weight is distributed.
• Inhale to come out, bringing the front knee back over the ankle.

20. Chair

• Stand straight, with your feet slightly wider than hip-width apart.
• Inhale, lift your arms alongside your ears.
• Exhale as you bend your knees and move your hips back as if you were sitting down on a chair.
• Draw your lower abdomen in and up to support your lower back, Send your hips back.
• To come out of the pose, exhale, lower your arms, and straighten your legs.

21. Standing Forward Bend

• Stand with your feet together.
• Bend forward and Place your hands next to your feet or on the ground.

22. Triangle Left

• Begin with a standing position, step your feet wide apart.
• Lower your right hand down onto your right ankle.
• Now lift your left hand toward the ceiling and turn your head towards your left fingertips.

23. Triangle Right

• Begin with a standing position, step your feet wide apart.
• Lower your right hand down onto your right ankle.
• Now lift your left hand toward the ceiling and turn your head towards your left fingertips.

24. Extended Hand to Toe Left

• Start standing with your hands on your hips.
• Draw your left knee in towards your belly and interlace your fingertips in front of your shin.
• Level your hips so they are equidistant from the ground.
• Pause here for a breath.
• Reach your left hand on the inside of your left knee and take hold of your big toe with your first and second fingers.

25. Extended Hand to Toe Right

• Start standing with your hands on your hips.
• Draw your left knee in towards your belly and interlace your fingertips in front of your shin.
• Level your hips so they are equidistant from the ground.
• Pause here for a breath.
• Reach your left hand on the inside of your left knee and take hold of your big toe with your first and second fingers.

26. Revolved Triangle Left

• Stand with your feet about three feet apart, your right foot pointed forward, your left foot turned out comfortably, about 90 degrees.
• Bring the left hand to the right foot as you twist to the right.
• Your right hand reaches towards the sky.
• To release Inhale and slowly come back up to a standing position.

27. Revolved Triangle Right

• Stand with your feet about three feet apart, your right foot pointed forward, your left foot turned out comfortably, about 90 degrees.
• Bring the left hand to the right foot as you twist to the right.
• Your right hand reaches towards the sky.
• To release Inhale and slowly come back up to a standing position.

28. Half Forward Bend

• Begin in a standing position, with your feet separated hip distance apart and your knees bent.
• With an inhale, lift your torso up halfway to find a flat back, and straighten your arms parallel to the floor.
• To release exhale and come back to a standing position.

29. Warrior 2 Left

• Start with a standing position, and spread your legs wide apart.
• Turn your right foot slightly to the right and your left foot out to the left 90 degrees.
• Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor.
• Bring your arms parallel to the floor, stretched wide apart.

30. Warrior 2 Right

• Start with a standing position, and spread your legs wide apart.
• Turn your right foot slightly to the right and your left foot out to the left 90 degrees.
• Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor.
• Bring your arms parallel to the floor, stretched wide apart.

31. Crescent Lunge Right

• Begin in a standing position, raise your hands above your head, and step your right foot forward between your hands.
• Bend your right knee to 90 degrees, aligning your knee directly over the heel The back leg is straight, no bend in the knee, and the weight is distributed.
• Inhale to come out, bringing the front knee back over the ankle.

32. Ashwasanchalasana Left

• stand on your knees keeping the knees and feet together.
• Bring the right leg in front so that it forms a 90-degree angle between the thigh and the calf.
• The right thigh must be parallel to the floor.
• The knee should be aligned with the ankle.
• Keep the hands flat on the floor beside the feet.
• Rest the knee of the left leg on the floor.
• Look upwards.
• To release the posture bring the head down and then take the right leg back to sit on knees.

33. Ashwasanchalasana Right

• Stand on your knees keeping the knees and feet together.
• Bring the right leg in front so that it forms a 90-degree angle between the thigh and the calf.
• The right thigh must be parallel to the floor.
• The knee should be aligned with the ankle.
• Keep the hands flat on the floor beside the feet.
• Rest the knee of the left leg on the floor.
• Look upwards.
• To release the posture bring the head down and then take the right leg back to sit on knees.

34. Bridge

• Lie on your back with your knees bent, feet flat, hip-width apart, heels directly below your knees, and arms flat on the ground alongside your body.
• Inhale and lift your hips by pressing the feet into the floor, Lift your chest by pressing down into the arms and shoulders.
• Exhale and let the spine roll back to the floor slowly to release.

35. Child

• Come to your hands and knees on the mat.
• Spread your knees wide apart while keeping your big toes touching.
• Rest your buttocks on your heels.
• Let your belly rest between your thighs and rest your forehead on the floor.

36. Cobra

• Lie face down on the mat and hands under your shoulder, Bend your elbows straight back and hug them into your sides.
• Inhale to lift both your head and chest away from the floor, your elbows continue hugging your sides.
• To release, exhale as you slowly lower your chest and forehead to the mat.

37. Extended Puppy

• Start on all fours on a yoga mat.
• Point your toes backward and keep your feet parallel at hip-width.
• Exhale and walk your hands forward.
• Let your chest drop toward the floor and let your forehead slowly touch the floor, Lift your elbows slightly off the mat.
• Stretch your hips up and back toward your behind and let your chest drop toward the floor.
• Walk your hands back to the original position to release the pose.

38. Hanumanasana Left

• Place your right foot forward, with the heel on the floor.
• Start pushing the left knee backward till the knee and the foot touches the floor.
• Slide your left foot backward and right foot forward, cand ome into a split position.
• Now Raise and stretch your arms.

39. Hanumanasana Right

• Place your right foot forward, with the heel on the floor.
• Start pushing the left knee backward till the knee and the foot touches the floor.
• Slide your left foot backward and right foot forward, cand ome into a split position.
• Now Raise and stretch your arms.

40. Knee to Chest Left

• Start with lying on your back, with your arms and legs extended.
• Draw the right knee gently in toward the chest and hold with your hands around the knee.
• Place your left leg straight on the floor.
• Hold the position and Keep your breath smooth and even.
• With Exhale, release and extend your arms and right leg.

41. Knee to Chest Right

• Start with lying on your back, with your arms and legs extended.
• Draw the right knee gently in toward the chest and hold with your hands around the knee.
• Place your left leg straight on the floor.
• Hold the position and Keep your breath smooth and even.
• With Exhale, release and extend your arms and right leg.

42. Legs Up The Wall

• Start the pose by sitting with your left side against the wall.
• Gently turn your body to the left and bring your legs up onto the wall.
• Lower your back to the floor and lie down.
• Rest your shoulders and head on the floor.
• Let your arms rest open at your sides, palms facing up.
• To release, slowly push yourself away from the wall and slide your legs down to the right side.

43. Inverted Locust

• Lying face down with your forehead on the mat, extend your arms out in front and your feet long behind you.
• Now lift both arms and legs as high as possible, squeezing from the lower, middle, and upper back.

44. Upward Facing Dog

• Lie down on your stomach.
• Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor.
• Then straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation.

45. One Legged Pigeon Left

• Begin in Downward Facing Dog, then lift your right leg out behind you.
• Plant your right knee behind your right wrist and bring your right foot toward the left side of your mat.
• Keep your left leg extended and resting on your mat.
• Inhale to lift your chest and lengthen your spine.

46. One Legged Pigeon Right

• Begin in Downward Facing Dog, then lift your right leg out behind you.
• Plant your right knee behind your right wrist and bring your right foot toward the left side of your mat.
• Keep your left leg extended and resting on your mat.
• Inhale to lift your chest and lengthen your spine.

47. Downward Facing Dog

• Begin on all fours.
• Exhale, as you lift your hips and., straighten your elbows and knees to reach an inverted V position.
• Make sure that your feet are in line with your hips and your hands are in line with your shoulders.
• The toes should be pointed outward.
• Lengthen your neck by pressing your hands into the ground.
• To release, exhale as you gently bend your knees and come back to your hands and knees.

48. Shoulder Stand

• Lie on your back with your hands by your side.
• Now lift your legs, buttocks, and back so that you come up high on your shoulders.
• Support your back with your hands.
• Move your elbows closer towards each other, and move your hands along your back, Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back.
• To come out of the posture, Lower the legs to the floor.

49. Warrior 3 Left

• Start with a standing position, and spread your legs wide apart.
• Turn your right foot out 90 degrees, Bend your right knee over your right ankle so your shin is perpendicular to the floor.
• Raise your arms overhead with your palms facing each other.
• Press your weight into your right foot.
• Lift your left leg as you lower your torso, bringing your body parallel to the ground.
• Your arms, still extended, will now reach forward.

50. Warrior 3 Right

• Start with a standing position, and spread your legs wide apart.
• Turn your right foot out 90 degrees, Bend your right knee over your right ankle so your shin is perpendicular to the floor.
• Raise your arms overhead with your palms facing each other.
• Press your weight into your right foot.
• Lift your left leg as you lower your torso, bringing your body parallel to the ground.
• Your arms, still extended, will now reach forward.

51. Halfmoon Left

• Begin with a standing position and step your feet wide apart.
• Extend your arms out to the sides at shoulder height.
• Bring your right hand to the floor in front of your right foot, under your shoulder.
• Straighten your right leg, simultaneously lifting the left leg parallel to the floor.
• When you feel balanced on the right leg, reach the left arm up toward the ceiling and turn your head to the ceiling.

52. Halfmoon Right

• Begin with a standing position and step your feet wide apart.
• Extend your arms out to the sides at shoulder height.
• Bring your right hand to the floor in front of your right foot, under your shoulder.
• Straighten your right leg, simultaneously lifting the left leg parallel to the floor.
• When you feel balanced on the right leg, reach the left arm up toward the ceiling and turn your head to the ceiling.

53. Legs Up The Wall

• Start the pose by sitting with your left side against the wall.
• Gently turn your body to the left and bring your legs up onto the wall.
• Lower your back to the floor and lie down.
• Rest your shoulders and head on the floor.
• Let your arms rest open at your sides, palms facing up.
• To release, slowly push yourself away from the wall and slide your legs down to the right side.

54. Crow

• Begin in a squat with the feet together and the knees wide apart.
• Separate your hands to about shoulder-width apart, then place them on the ground in front of you.
• Lean forward, placing your knees just above your elbows.
• Continue leaning forward and place your head on the ground.
• Come up onto your tiptoes, then lift one foot and then the other off the floor.

55. Four Limbed Staff

• Begin from the push-up position.
• Spread the fingers wide apart, and press into the palms with the arms straight.
• Tuck the tailbone under so the legs, hips, and torso are in one straight line.
• Press the crown of the head forward and with the toes tucked, press the heels back.
• Exhale and keep the body in a straight line as you lower down towards the floor, holding 4-6 inches above the floor.
• Have a 90 degree bend in the elbows and keep the shoulders at the same height as the elbows.
• To release exhale all the way down to the floor.

56. Halfmoon Left

• Begin with a standing position and step your feet wide apart.
• Extend your arms out to the sides at shoulder height.
• Bring your right hand to the floor in front of your right foot, under your shoulder.
• Straighten your right leg, simultaneously lifting the left leg parallel to the floor.
• When you feel balanced on the right leg, reach the left arm up toward the ceiling and turn your head to the ceiling.

57. Halfmoon Right

• Begin with a standing position and step your feet wide apart.
• Extend your arms out to the sides at shoulder height.
• Bring your right hand to the floor in front of your right foot, under your shoulder.
• Straighten your right leg, simultaneously lifting the left leg parallel to the floor.
• When you feel balanced on the right leg, reach the left arm up toward the ceiling and turn your head to the ceiling.

58. High Lunge Left

• Begin with a standing position, and widen your stance so that your feet are hip-width apart.
• Place your hands on your hips, and step your left foot forward 2-3 feet.
• Bend your left knee to a 90-degree angle with your knee directly above your heel.
• Rotate your right leg by turning your back hip forward and drawing your right knee down and in.
• Raise your arms overhead while slightly dropping your ribs.

59. High Lunge Right

• Begin with a standing position, and widen your stance so that your feet are hip-width apart.
• Place your hands on your hips, and step your left foot forward 2-3 feet.
• Bend your left knee to a 90-degree angle with your knee directly above your heel.
• Rotate your right leg by turning your back hip forward and drawing your right knee down and in.
• Raise your arms overhead while slightly dropping your ribs.

60. Lord of The Dance 2 Left

• Start in a standing position.
• Bend your right knee and reach back to grab the inside of your foot.
• Lift the right foot up along with the right hand.
• Now bend your upper body and lift your left hand forward parallel to the ground.

61. Lord of The Dance 2 Right

• Start in a standing position.
• Bend your right knee and reach back to grab the inside of your foot.
• Lift the right foot up along with the right hand.
• Now bend your upper body and lift your left hand forward parallel to the ground.

62. Side plank left

• Begin in plank pose.
• Transfer your weight to your right hand and right leg, keeping your left leg on your right leg.
• Open your chest to the left and raise your left hand.

63. Full Plank

• Lie down on your stomach.
• Keep your hands towards your shoulders, keeping your palms on the ground.
• Now breathe in, and push up your body forming a straight line.
• The arms are perpendicular to the ground and shoulders are right over your wrists, and the body is parallel to the floor.
• Hold the pose and continue breathing.
• As you exhale, come back to a sitting position and relax.

64. Upward Bow (Wheel)

• Firstly, lie flat on your back.
• Now, bring your feet close to your hip and place them flat on the floor.
• Here your shins will be exactly perpendicular to the floor.
• Now, fold your elbows and take your hands back by your ears.
• Keep the palms shoulder-width apart, fingertips pointing towards the feet.
• Align your elbows in line with your wrists
• Do not let your elbows turn out.
• Inhale, press your feet and lift your hips off the floor, rotate the shoulders, press your palms, and lift your torso off the floor.
• To release fold the elbows slowly and land, on the floor.

65. Upward Plank

• Sit with your legs outstretched in front of you, place your hands behind your hips ,and point your toes.
• Inhale, lift your hips and chest.
• Now slowly bring your head back.
• To release exhale, lower your hips.

66. Locust

• Lie on your stomach, and stretch your legs and arms out.
• Inhale and lift your head, chest, and arms off the floor.
• Now lift your knees off the floor.
• Exhale release down to the floor.

67. Side Plank Right

• Begin in plank pose.
• Transfer your weight to your right hand and right leg, keeping your left leg on your right leg.
• Open your chest to the left and raise your left hand.

68. Supported Head Stand

• Get on your hands and knees with your wrists under your shoulders and your knees under your hips.
• Bring your forearms to the floor, keeping your elbows directly under your shoulders.
• Clasp each hand around the opposite elbow.
• Adjust as needed to ensure your elbows are the right distance apart.
• Release and Clasp your hands together on the floor, interlacing your fingers.
• Place the crown of your head on the floor.
• The very top of your head should be down.
• The back of your head will rest at the bases of your thumbs.
• Lift your hips and straighten your legs as if you were doing Downward-Facing Dog.
• Your hips are as close to your shoulders as possible.

69. WARRIORI (LEFT)

• Begin in mountain pose, and exhale as you step your feet wide apart. Turn your right foot out 90 degrees, and pivot your left foot inwards at a 45-degree angle.
• Press your weight through your left heel. Then, exhale as you bend your right knee over your right ankle.
• Reach up strongly through your arms. Broaden across your belly, lengthen the sides of your waist, and lift through your chest.
• Keep your shoulders dropped away from your ears. Press down through the outer edge of your back foot.
• Press your weight through your back heel and straighten your front leg. Lower your arms.

70. WARRIORI (RIGHT)

• Begin in mountain pose, and exhale as you step your feet wide apart. Turn your left foot out 90 degrees, and pivot your right foot inwards at a 45-degree angle.
• Press your weight through your right heel. Then, exhale as you bend your left knee over your left ankle.
• Reach up strongly through your arms. Broaden across your belly, lengthen the sides of your waist, and lift through your chest.
• Keep your shoulders dropped away from your ears. Press down through the outer edge of your back foot.
• Press your weight through your back heel and straighten your front leg. Lower your arms.

71. Half Boat

• Sit on the mat with your knees bent and lean your torso back.
• While keeping your knees bent, lift both feet until your legs are parallel to the floor and reach your arms toward the feet.

72. Plow

• Start by lying flat on your back, then lift your legs straight up to form an L shape with your body.
• Press your palms next to your hips and send your legs and feet overhead, hips over your shoulders.
• Reach your toes to the floor behind your head and tuck your toes under.

73. Hand Stand

• Come into Downward Facing Dog with your hands about 6 inches away from the wall, and bring the shoulders over your wrists.
• Bend one knee and lift the other foot off the floor.
• Take a few hops here, jumping off from the bent leg and lifting the straight leg toward the vertical.
• Try bringing both heels to the wall over your head.
• Keep your head down between your upper arms.
• Bring one leg down at a time and rest before trying to kick up with the opposite leg for balance.

74. Locust

• Lie on your stomach, and stretch your legs and arms out.
• Inhale and lift your head, chest, and arms off the floor.
• Now lift your knees off the floor.
• Exhale release down to the floor.

75. Bow

• Place your yoga mat and Lie on your stomach.
• Keep your arms beside you placing your palms facing up.
• Fold your knees and grab them using your hands.
• Lift your chest and legs off the ground and pull your legs back.
• Take long and deep breaths.

76. Seated Forward Bend

• Inhale and draw your spine up long.
• Exhale, begin to come forward, and bend to hold your ankles.

77. Sukhasana

• Still with legs stretched out.
• Bend your knees and fold them in your comfortable position.
• Place your hands, palms down, on the same knee and breathe slowly.

78. Halfmoon Left

• Begin with a standing position and step your feet wide apart.
• Extend your arms out to the sides at shoulder height.
• Bring your right hand to the floor in front of your right foot, under your shoulder.
• Straighten your right leg, simultaneously lifting the left leg parallel to the floor.
• When you feel balanced on the right leg, reach the left arm up toward the ceiling and turn your head to the ceiling.

79. Halfmoon Right

• Begin with a standing position and step your feet wide apart.
• Extend your arms out to the sides at shoulder height.
• Bring your right hand to the floor in front of your right foot, under your shoulder.
• Straighten your right leg, simultaneously lifting the left leg parallel to the floor.
• When you feel balanced on the right leg, reach the left arm up toward the ceiling and turn your head to the ceiling.

80. Locust

• Lie on your stomach, and stretch your legs and arms out.
• Inhale and lift your head, chest and arms off the floor.
• Now lift your knees off the floor.
• Exhale release down to the floor.

81. Camel

• Kneel on the mat and place your hands on the hips.
• The sole of your feet should be facing the ceiling.
• As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel and arch your back and slide your palms over your feet till the arms are straught.

82. Seated Forward Bend

• Inhale and draw your spine up long.
• Exhale, begin to come forward and bend to hold your ankles.

83. Full Plank

• Lie down on your stomach.
• Keep your hands towards your shoulders, keeping your palms on the ground.
• Now breathe in, push up your body forming a straight line.
• The arms are perpendicular to the ground and shoulders are right over your wrists, and the body is parallel to the floor.
• Hold the pose and continue breathing.
• As you exhale, come back to a sitting position and relax.

84. Cat

• Start on your hands and knees (all fours) with knees under the hips and wrists under the shoulders or slightly forward.
• Spread your fingers and press through the base of the fingers and the fingertips.
• As you exhale, draw your belly to your Spine and round your back toward the ceiling.
• The pose should look like a cat stretching its back.
• Feel the stretch in the back body,Inhale and come back into your neutral starting position.

85. Cow

• Start from all fours – in a tabletop position.
• Your knees under your hips and wrists under your shoulders,press your fingers on the mat.
• On the inhalation,lower the belly,lift your chest,tailbone pointing up and look up.
• Exhale,come back into your neutral position.

86. Extended Side Angle Left

• Stand with your feet wide apart, facing the long edge or your mat.
• Keep your right foot parallel.
• As you exhale, bend your right knee, thigh parallel to the floor, knee above the ankle.
• Extend your body over the right leg, and bring your right arm down and place your hand on the floor.
• Reach your left arm over your head, Extend your left heel from the outside.

87. Extended Side Angle Right

• Stand with your feet wide apart, facing the long edge or your mat.
• Keep your right foot parallel.
• As you exhale, bend your right knee, thigh parallel to the floor, knee above the el ankle.
• Extend your body over the right leg, and bring your left arm down and place your hand on the floor.
• Reach your right arm over your head, Extend your right heel from the outside.

88. Lord of The Dance 2 Left

• Start in standing position.
• Bend your right knee and reach back to grab the inside of your foot.
• Lift the right foot up along with right hand.
• Now bend your upper body and lift your left hand forward parallel to the ground.

89. Lord of The Dance 2 Right

• Start in standing position.
• Bend your right knee and reach back to grab the inside of your foot.
• Lift the right foot up along with right hand.
• Now bend your upper body and lift your left hand forward parallel to the ground.

90. Warrior 1 Left

• Begin standing, then step your right foot forward about four feet.
• With your foot parallel and toes pointing to the top of the mat, bend your knee into a lunge.
• Squeeze your shoulder blades together and downward, and lift your chin to gaze at your hands overhead.

91. Warrior 1 Right

• Begin standing, then step your right foot forward about four feet.
• With your foot parallel and toes pointing to the top of the mat, bend your knee into a lunge.
• Squeeze your shoulder blades together and downward, and lift your chin to gaze at your hands overhead.

92. Seated Forward Bend

• Inhale and draw your spine up long.
• Exhale, begin to come forward and bend to hold your ankles.

93. Head to Knee Forward Bend Left

• Sit on your mat with your legs extended in front of you.
• Bend the left leg and keep the sole of let leg under your right thigh.
• Bring your torso down to your leg, Keep your spine long, chest open and shoulders relaxed.
• Now take your hands to the floor or hold the ankle.

94. Head to Knee Forward Bend Right

• Sit on your mat with your legs extended in front of you.
• Bend the left leg and keep the sole of let leg under your right thigh.
• Bring your torso down to your leg, Keep your spine long, chest open and shoulders relaxed.
• Now take your hands to the floor or hold the ankle.

95. Locust

• Lie on your stomach, stretch your legs and arms out.
• Inhale and lift your head, chest and arms off the floor.
• Now lift your knees off the floor.
• Exhale release down to the floor.

96. Three Legged Dog Left

• Begin on your hands and knees.
• Align your wrists directly under your shoulders and your knees directly under your hips.
• On an exhale, tuck your toes under and begin to slowly extend the legs, lifting the hips up high toward the ceiling.
• Now extend your right leg up high and back, lifting it up toward the ceiling.

97. Three Legged Dog Right

• Begin on your hands and knees.
• Align your wrists directly under your shoulders and your knees directly under your hips.
• On an exhale, tuck your toes under and begin to slowly extend the legs, lifting the hips up high toward the ceiling.
• Now extend your left leg up high and back, lifting it up toward the ceiling.

98. Seated Forward Bend

• Inhale and draw your spine up long.
• Exhale, begin to come forward, and bend to hold your ankles.

99. Legs Up The Wall

• Start the pose by sitting with your left side against the wall.
• Gently turn your body to the left and bring your legs up onto the wall.
• Lower your back to the floor and lie down.
• Rest your shoulders and head on the floor.
• Let your arms rest open at your sides, palms facing up.
• To release, slowly push yourself away from the wall and slide your legs down to the right side.

100. High Lunge Left

• Begin with a standing position, and widen your stance so that your feet are hip-width apart.
• Place your hands on your hips, and step your left foot forward 2-3 feet.
• Bend your left knee to a 90-degree angle with your knee directly above your heel.
• Rotate your right leg by turning your back hip forward and drawing your right knee down and in.
• Raise your arms overhead while slightly dropping your ribs.

Whether you’re mastering the Mountain Pose or attempting the Scorpion Pose, yoga is a journey of body and mind. This list of 100 yoga poses offers a roadmap to advance from beginner to expert. Honor your process, move mindfully, and let each pose be a stepping stone toward self-awareness and growth.

Namaste 🙏