The Asana Library
Know the names.
The postures you'll meet in class, with their Sanskrit names. Learn a name here and you'll recognise it when I call it on the mat.
Surya Namaskar
The traditional sun salutation, as taught at the Bodhi School of Yoga. Twelve movements, one breath each. Begin with the right leg, then repeat with the left. Best practised early in the morning on an empty stomach.
Benefits of the full practice
Supports cardiovascular health, stimulates the nervous system, stretches and tones the muscles, aids weight loss and improves digestion. Strengthens immunity, enhances cognitive function, helps cure insomnia, relaxes the mind and detoxifies the body.
1InhaleNamaskarasanachant Om Suryaya Namaha
2InhaleHasta Utthanasana
3ExhalePadahastasana
4InhaleAshwa Sanchalanasanaright leg back
5ExhaleAdho Mukha Svanasana
6InhalePhalakasana
7ExhaleAshtangasana
8InhaleBhujangasana- 9ExhaleAdho Mukha Svanasana
- 10InhaleAshwa Sanchalanasanaright foot forward
- 11ExhalePadahastasana
- 12InhaleHasta Utthanasana
- 13ExhaleNamaskarasana
Repeat on the left side to complete one round.
Benefits and cautions as taught in the Bodhi School of Yoga teacher training.
Namaskarasana
Prayer Pose
Postura de oración
Category
Standing
Benefits
Gathers the attention and steadies the breath before you begin.
Take care
Nothing to avoid here. Stand evenly on both feet.
Feet together, palms joined at the heart. In the traditional practice each round begins with the mantra Om Suryaya Namaha.
Hasta Utthanasana
Raised Arms Pose
Postura de brazos elevados
Category
Standing · Backbend
Benefits
Improves digestion, and stretches and tones the muscles of the abdomen. Expands the chest and ribcage, resulting in maximum intake of oxygen.
Take care
Avoid with sciatica, an abdominal hernia or a spinal injury.
If arching back feels uncomfortable, simply stretch the arms up and gaze at the thumbs.
Padahastasana
Hand to Foot Pose
Postura de manos a pies
Category
Standing · Forward bend
Benefits
Increases the flexibility of the spine. Improves digestion, reduces constipation and eliminates excess belly fat. Strengthens the thigh and calf muscles.
Take care
Avoid with back pain, an abdominal hernia or ulcer, high or low blood pressure, or heart problems. Avoid during pregnancy, during menstruation and with hyperacidity.
Fold from the hips, not the waist, and let the head hang heavy. Bend the knees or rest the hands on the shins whenever you need to.
Ashwa Sanchalanasana
Equestrian Pose
Postura ecuestre
Category
Lunge · Hip opening
Benefits
Stretches the legs and opens the groin. Tones the abdominal organs.
Take care
Avoid with severe back pain or knee pain.
Front knee over the ankle, back knee resting on the mat. A folded blanket under the back knee makes it kinder.
Adho Mukha Svanasana
Downward-Facing Dog, also called Parvatasana, Mountain Pose
Perro boca abajo
Category
Strengthening · Inversion
Benefits
Stretches the shoulders, hamstrings and calves, and strengthens the arms and legs. Helps relieve the symptoms of menopause. Calms the brain and helps relieve stress and anxiety.
Take care
Avoid with diarrhoea or carpal tunnel syndrome, and during menstruation. With severe back pain, high blood pressure or heart problems, don't hold it for long. During pregnancy, practise only with guidance.
Hips high, shoulders pressing toward the knees, heels reaching for the floor. Bend the knees as much as you need to keep the back long.
Phalakasana
Plank Pose
Postura de la plancha
Category
Core strengthening
Benefits
Builds abdominal strength and tones the abdominal muscles. Improves posture and keeps the spine aligned and healthy. Strengthens the arms, shoulders, wrists and spine, and helps prevent back pain.
Take care
Avoid with high or low blood pressure, carpal tunnel syndrome, heart problems or migraine.
Hands under the shoulders, body in one line from head to heels. Lower the knees to the mat whenever you need to.
Ashtangasana
Eight Limbs Pose
Postura de los ocho puntos
Category
Prone
Benefits
Stretches the toes, feet, hips, upper and lower back, and neck. Strengthens the core, abdomen, chest, knees and limbs, and improves posture.
Take care
Avoid with a knee, shoulder or wrist injury, herniated discs, spondylitis or back problems, and during pregnancy.
Eight points touch the floor: feet, knees, chest, chin and palms. Hips stay slightly lifted.
Bhujangasana
Cobra Pose
Postura de la cobra
Category
Prone · Backbend
Benefits
Keeps the spine flexible and healthy and helps relieve backache. Tones the liver, kidneys, ovaries and uterus. Aids digestion, relieves constipation and helps with menstrual disorders.
Take care
Avoid with a peptic ulcer or hernia, and during pregnancy.
Lift only as far as the navel. Elbows bent and close to the ribs, shoulders away from the ears.
These notes are for learning the names and practising safely in class. They aren't medical advice. If you have an injury or health condition, check with your doctor and let me know before class.
Illustrations © 2026 Cuerpo. Please don't copy or reuse them without permission.