Yoga Poses Names: Complete List by Category (with Chair Versions)

Yoga poses names can be confusing at first: English, Sanskrit, beginner, advanced. This list cuts through all of it. There are over 300 recognized yoga poses. You don’t need to know all of them.

But knowing what they’re called, grouped by what they actually do, makes every class, video, and app make sense. That’s what this list is for.

Every pose below includes its English name, Sanskrit name, and a chair-adapted version. So if you’re a senior, recovering from injury, or just not ready to get on the floor, you’re covered throughout.

What yoga pose names actually mean

Every pose has 2 names. An English one (“Warrior I”) and a Sanskrit one (“Virabhadrasana I”).

Sanskrit is the classical Indian language yoga comes from. Instructors use it. Apps use it. When you eventually walk into a class and the teacher says “move into Tadasana,” you’ll want to know that’s just Mountain Pose. Standing tall. Nothing complicated.

A few quick examples:

English Name	Sanskrit Name	What it means
Mountain Pose	Tadasana	“Steady, unmoving.”
Tree Pose	Vrikshasana	“Tree”
Warrior I	Virabhadrasana I	“Fierce warrior”
Child’s Pose	Balasana	“Child”
Corpse Pose	Savasana	“Corpse”

That’s the whole system. English tells you what it looks like. Sanskrit tells you where it came from.

Standing yoga poses names and chair versions

Standing poses build leg strength, balance, and posture. They’re the backbone of most yoga classes.

Every one below has a chair version. If balance is a concern, use the chair. You’ll still get the same muscular benefit.

These are the most recognized yoga poses names in any beginner class.
Learn these 9 first.

English Name	Sanskrit Name	Chair Version
Mountain Pose	Tadasana	Sit tall, feet flat, hands on thighs
Warrior I	Virabhadrasana I	One leg extended back, arms overhead
Warrior II	Virabhadrasana II	Arms wide, torso turned, seated on edge of chair
Triangle Pose	Trikonasana	Seated side reach, one arm up, other toward floor
Chair Pose	Utkatasana	Hover slightly above the seat, arms raised
Standing Forward Fold	Uttanasana	Seated fold, chest dropping toward thighs
Crescent Lunge	Anjaneyasana	Chair-assisted lunge, back leg extended behind
Goddess Pose	Utkata Konasana	Sit wide at edge of chair, knees out, arms raised
Reverse Warrior	Viparita Virabhadrasana	Seated, one arm sweeps back overhead

Easiest one to start with: Mountain Pose (Tadasana). Sit in your chair, feet flat, spine long, hands resting on your thighs. That’s it. That’s the pose. Takes 10 seconds to learn and it’s the foundation for everything else on this list.

Seated poses

Good news: seated poses translate almost perfectly to a chair. These are the heart of chair yoga. Seated yoga poses names are the easiest to remember because the English name usually describes exactly what you’re doing.

English Name	Sanskrit Name	Chair Version
Staff Pose	Dandasana	Sit tall, legs extended forward, hands beside hips
Seated Forward Bend	Paschimottanasana	Fold forward over straight legs
Seated Spinal Twist	Ardha Matsyendrasana	Hand on opposite knee, look behind you
Butterfly Pose	Baddha Konasana	Feet together, knees opening out, lean forward
Cat-Cow	Marjaryasana-Bitilasana	Arch and round spine rhythmically in the chair
Easy Pose	Sukhasana	Sit relaxed, hands on knees, spine upright
Seated Mountain	Tadasana (seated)	Feet flat, spine tall, hands on thighs, breathe
Bound Angle	Baddha Konasana	Soles together, knees wide, hinge at hips
Fire Log Pose	Agnistambhasana	Shin resting on knee, fold gently forward

The Seated Spinal Twist is the one most seniors tell me changed everything for their back. Both hands involved, you rotate slowly, and you’ll feel every vertebra. Do it gently both sides.

Balance poses

These are where most people assume they can’t keep up. But balance isn’t a talent; it’s a skill. And you build it by practicing with support, not by skipping these poses entirely.

Use the back of the chair. That’s why it’s there. If you’ve searched “yoga poses names for balance” — this is the section
to bookmark.

English Name	Sanskrit Name	Chair Version
Tree Pose	Vrikshasana	Hold chair back, lift one foot to opposite ankle
Eagle Pose	Garudasana	Seated eagle arms, cross one knee over the other
Warrior III	Virabhadrasana III	Hold chair, hinge forward, one leg extended back
Half Moon Pose	Ardha Chandrasana	Chair-supported side leg lift, one arm up
Dancer Pose	Natarajasana	Hold chair with one hand, reach opposite leg back gently
Extended Hand-to-Toe	Utthita Hasta Padangusthasana	Seated leg extension, use a strap if needed
Balancing Half Moon	Ardha Chandrasana	Stand beside chair, lift one leg out to side

A realistic note: if you’re over 65, balance declines about 1% per year after 40. That means balance training isn’t optional. It’s probably the single most important thing you can do to stay independent. These poses, done 3x a week, make a real difference.

Flexibility and stretching poses

Tight hips, stiff shoulders, sore neck. Most of these you’ll recognise from physio or stretching class.

The difference with yoga is that you hold them and breathe. That sustained hold is what lengthens the muscle. Bouncing doesn’t work. Most yoga poses names in this category come from animals or nature —
Pigeon, Puppy, Lizard, Happy Baby. That makes them easier to remember.

English Name	Sanskrit Name	Chair Version
Downward Dog	Adho Mukha Svanasana	Hands on seat, walk feet back, hips high
Upward Dog	Urdhva Mukha Svanasana	Seated backbend, hands on armrests, chest open
Pigeon Pose	Kapotasana	Figure-four stretch seated (ankle rests on knee)
Reclined Pigeon	Supta Kapotasana	Same as above, lean slightly forward
Child’s Pose	Balasana	Seated fold, arms resting on thighs or a table
Supine Spinal Twist	Supta Matsyendrasana	Seated twist with opposite hand on knee
Lizard Pose	Utthan Pristhasana	Deep lunge using chair seat for front foot
Happy Baby	Ananda Balasana	Seated, feet lifted and held, rock gently side to side
Puppy Pose	Uttana Shishosana	Seated, arms extended forward on a table

The figure-four stretch (chair version of Pigeon) is one of the most effective hip openers for people who sit a lot. Cross one ankle over the opposite knee, flex that foot, and gently lean forward. 30 seconds and you’ll feel why.

Strength poses

Yoga builds real strength. Especially for the core, back, and legs.

These poses are harder than they look. The chair versions still load the right muscles.

English Name	Sanskrit Name	Chair Version
Plank Pose	Phalakasana	Hands on chair seat, body in straight line behind
Boat Pose	Navasana	Sit at edge, lean back slightly, lift feet, hold chair sides
Bridge Pose	Setu Bandha Sarvangasana	Sit at edge, feet flat, press through heels, lift hips
Locust Pose	Salabhasana	Seated, arms swept back, squeeze shoulder blades
Side Plank	Vasisthasana	One hand on chair arm, body angled, opposite arm up
Dolphin Pose	Ardha Pincha Mayurasana	Forearms on seat, walk feet back, head drops
Warrior I	Virabhadrasana I	One leg back, arms overhead, hold 5 breaths

Bridge Pose is underrated for seniors. It directly strengthens the glutes and lower back, which are usually the muscles that weaken first with age and cause most back pain. 10 reps every morning.

Relaxation and restorative poses

These tell your nervous system it’s safe to relax. They’re not for warming up. They’re for winding down, recovering, or managing stress and anxiety.

Perfect at the end of any practice. Also good on their own, on rough days.

English Name	Sanskrit Name	Chair Version
Corpse Pose	Savasana	Recline in chair, eyes closed, complete stillness
Legs Up the Wall	Viparita Karani	Feet elevated on a footstool, legs relaxed
Supported Fish	Matsyasana	Seated backbend, arms wide and resting, chest open
Reclining Bound Angle	Supta Baddha Konasana	Reclined, feet together, knees falling open
Puppy Pose	Uttana Shishosana	Seated, arms forward on table, forehead can drop
Restorative Twist	Supta Matsyendrasana	Gentle seated rotation, eyes closed, held long

Hold each of these for at least 60 seconds. The benefit comes from time in the pose, not from the difficulty of getting there.

Breathwork and meditation poses

Breathwork (pranayama in Sanskrit) is yoga. As much as any physical pose.

These are done entirely seated, which makes them ideal for seniors, people with limited mobility, or anyone doing a lunchtime session at a desk.

English Name	Sanskrit Name	How to do it
Box Breathing	Sama Vritti	Inhale 4, hold 4, exhale 4, hold 4. Repeat.
Alternate Nostril	Nadi Shodhana	Close one nostril with thumb, breathe through the other, alternate
Lion’s Breath	Simhasana	Big inhale, exhale forcefully with mouth open, tongue out
Skull-Shining Breath	Kapalabhati	Short sharp exhales through nose, passive inhales, 20 reps
Cooling Breath	Sitali	Roll tongue into tube (or slightly part lips), inhale slowly
Ocean Breath	Ujjayi	Breathe through nose, slight constriction at back of throat

Box Breathing is the one I’d recommend starting with. It’s used by US Navy SEALs for stress management. Takes 2 minutes. Works immediately.

Frequently asked questions

How many yoga poses are there?

Yoga poses names come from 2 traditions: English descriptions and Sanskrit originals. The Hatha Yoga Pradipika…

What’s the easiest yoga pose for a beginner?

Mountain Pose (Tadasana). Or a seated mountain if you’re using a chair. It’s just good posture with intentional breathing. Everything else in yoga grows from that foundation. Knowing yoga poses’ names in both English and Sanskrit helps you follow any class or app with confidence.

Can all these poses be done in a chair?

Yes. Every pose on this list has a chair version in the tables above. You don’t need to get on the floor to practice yoga. Chair yoga is complete yoga.

What yoga pose is best for back pain?

Cat-Cow, Seated Spinal Twist, and Supine Spinal Twist are the three most consistently helpful poses for general back pain. For the lower back specifically, Bridge Pose and Child’s Pose. If you have a specific condition (herniated disc or sciatica), check with your doctor before starting.

Why do yoga poses have Sanskrit names?

Yoga originated in India, and Sanskrit was the scholarly language of ancient Indian texts. The names stuck because yoga spread globally through those original texts and oral traditions. Some teachers use only Sanskrit. Others use only English. Both are fine.

Where to go from here

You’ve got the full list. Now pick one category and try 3 poses from it today. Bookmark this yoga poses names list and come back whenever you need it.

If you’re not sure where to start, try our free 28-day chair yoga challenge. It’s structured, free, and printable. No floor work required.

Or download the free printable chair yoga PDF and keep it somewhere you’ll actually use it.

One pose. Today. That’s it. Bookmark this yoga poses names list and come back whenever you need it. Save this yoga poses names list. Come back when you need it.