Yoga Asanas
This response tabulates the requested information, drawing primarily on Light on Yoga (LOY) for naming and difficulty levels, and incorporating additional asanas from the other provided sources.
The Light on Yoga difficulty system uses numerical intensity ranging from one* (easiest) to sixty* (most difficult) [1]. For poses where this numerical rating is explicitly available in the excerpts, it is provided. Otherwise, the difficulty is categorized based on general classification (Beginner/Intermediate/Advanced or LOY Course designation P/I/A), often derived from the grouping in LOY’s Appendix I [2-4] or the context within other sources.
Asana Table
| No. | English Name | Sanskrit Name | Difficulty Level | Type | Source Classification |
|---|---|---|---|---|---|
| 1 | Mountain Pose / Standing Steady | Tadasana / Samasthiti | P | Standing [5, 6] | LOY Primary [7] |
| 2 | Tree Pose | Vrksasana | P | Standing Balance [5] | LOY Primary [7] |
| 3 | Extended Triangle Pose | Utthita Trikonasana | P | Standing [5, 8] | LOY Primary [7] |
| 4 | Revolved Triangle Pose | Parivrtta Trikonasana | P | Standing Twist [5] | LOY Primary [7] |
| 5 | Extended Side Angle Pose | Utthita Parsvakonasana | P | Standing [5, 9] | LOY Primary [7] |
| 6 | Revolved Side Angle Pose | Parivrtta Parsvakonasana | I | Standing Twist [5] | LOY Intermediate [10] |
| 7 | Warrior I | Virabhadrasana I | P | Standing [5, 11] | LOY Primary [7] |
| 8 | Warrior II | Virabhadrasana II | P | Standing [5] | LOY Primary [7, 12] |
| 9 | Warrior III | Virabhadrasana III | I | Standing Balance [5] | LOY Intermediate [5, 12] |
| 10 | Half Moon Pose | Ardha Chandrasana | I | Standing Balance [5] | LOY Intermediate [5] |
| 11 | Extended Hand-to-Big-Toe Pose | Utthita Hasta Padangusthasana | I | Standing Balance [5] | LOY Intermediate [5] |
| 12 | Intense Side Stretch Pose | Parsvottanasana | P | Standing Forward Bend [5, 9] | LOY Primary [7] |
| 13 | Wide-Legged Standing Forward Fold I | Prasarita Padottanasana I | P | Standing Forward Bend [5] | LOY Primary [7] |
| 14 | Fierce Pose / Chair Pose | Utkatasana | P | Standing [13] | LOY Primary [14] |
| 15 | Standing Forward Fold | Uttanasana | P | Standing Forward Bend [13] | LOY Primary [14] |
| 16 | Half Forward Bend | Half-Uttanasana | P | Standing Forward Bend [8] | Structural Yoga [8] |
| 17 | Eagle Pose | Garudasana | P | Standing Balance [13] | LOY Primary [14] |
| 18 | Locust Pose | Salabhasana | P | Prone Backbend [13] | LOY Primary [14, 15] |
| 19 | Standing Locust Pose | Salabhasana (Standing) | B | Standing Backbend [16] | Yoga Therapy [16] |
| 20 | Bow Pose | Dhanurasana | P | Prone Backbend [13] | LOY Primary [11, 14] |
| 21 | Sideways Bow Posture | Parsva Dhanurasana | I | Prone Backbend/Twist [13] | LOY Intermediate [3, 17] |
| 22 | Four-Limbed Staff Pose | Chaturanga Dandasana | 1* | Strength / Plank [18] | LOY Easiest (1*) [18] |
| 23 | Upward-Facing Dog | Urdhva Mukha Svanasana | P | Backbend / Transition [13] | LOY Primary [14, 19] |
| 24 | Downward-Facing Dog | Adho Mukha Svanasana | P | Inversion / Forward Extension [11, 13] | LOY Primary [14] |
| 25 | Complete Boat Pose | Paripoorna Navasana | I | Abdominal / Seated [11, 13] | LOY Intermediate [20] |
| 26 | Half Boat Pose | Ardha Navasana | I | Abdominal / Seated [13] | LOY Intermediate [20] |
| 27 | Cow Face Pose | Gomukhasana | P | Seated [13] | LOY Primary [20, 21] |
| 28 | Accomplished Pose / Perfect Pose | Siddhasana | P | Seated / Meditative [13, 22] | LOY Primary [14] |
| 29 | Hero Pose | Virasana | P | Seated [13, 23] | LOY Primary [14] |
| 30 | Reclining Hero Pose | Supta Virasana | I | Seated Backbend [11, 13] | LOY Intermediate [24] |
| 31 | Couch Pose | Paryankasana | I | Seated Backbend [13] | LOY Intermediate [14] |
| 32 | Frog Pose | Bhekasana | I | Prone Backbend [13] | LOY Intermediate [24] |
| 33 | Bound Angle Pose | Baddha Konasana | P | Seated [13, 25] | LOY Primary [14] |
| 34 | Lotus Pose | Padmasana | P | Seated / Meditative [13] | LOY Primary [14] |
| 35 | Mountain Pose (in Padmasana) | Parvatasana | P | Seated [13] | LOY Primary [3] |
| 36 | Scale Pose | Tolasana | 4* | Arm Balance [26] | LOY Intermediate (4*) [26] |
| 37 | Supported Headstand I | Salamba Sirsasana I | I | Inversion [27] | LOY Intermediate [28] |
| 38 | Supported Headstand II | Salamba Sirsasana II | I | Inversion [27] | LOY Intermediate [28] |
| 39 | Supported Headstand III | Salamba Sirsasana III | 8* | Inversion [29] | LOY Intermediate (8*) [29] |
| 40 | Bound Hands Headstand | Baddha Hasta Sirsasana | I | Inversion [27, 30] | LOY Intermediate [28] |
| 41 | Free Hands Headstand | Mukta Hasta Sirsasana | I | Inversion [27] | LOY Intermediate [28] |
| 42 | Plow Pose | Halasana | P | Inversion Cycle [31] | LOY Primary [7] |
| 43 | Ear Pressure Pose | Karnapidasana | I | Inversion Cycle [31] | Ashtanga Primary [32] |
| 44 | Marichi’s Pose III | Marichyasana III | P | Seated Twist [33] | LOY Primary [14] |
| 45 | Marichi’s Pose IV | Marichyasana IV | I | Seated Twist [33] | LOY Intermediate [24] |
| 46 | Half Lord of the Fishes Pose I | Ardha Matsyendrasana I | P | Seated Twist [33, 34] | LOY Primary [14] |
| 47 | Garland Pose I | Malasana I | I | Squat [33] | LOY Intermediate [24] |
| 48 | Noose Pose | Pasasana | A | Squat / Twist [33] | LOY Advanced [4] |
| 49 | Eight-Angle Pose | Astavakrasana | A | Arm Balance [35] | LOY Advanced [4] |
| 50 | Arm Pressure Pose | Bhujapidasana | A | Arm Balance [35] | LOY Advanced [4] |
| 51 | Peacock Pose | Mayurasana | A | Arm Balance [35] | LOY Advanced [4] |
| 52 | Downward-Facing Tree Pose | Adhomukha Vrksasana | A | Arm Balance / Inversion [35] | LOY Advanced [4] |
| 53 | Tortoise Pose | Kurmasana | A | Forward Fold [35] | LOY Advanced [4] |
| 54 | Sleeping Tortoise Pose | Supta Kurmasana | A | Forward Fold [35] | LOY Advanced [4, 36] |
| 55 | One-Foot Head Pose | Ekapada Sirsasana | A | Advanced Hip/Inversion [35] | LOY Advanced [4] |
| 56 | Skanda’s Pose | Skandasana | 16* | Advanced Hip/Arm Balance [37] | LOY Advanced (16*) [37] |
| 57 | Crane/Heron Pose | Bakasana | A | Arm Balance [35] | LOY Advanced [4] |
| 58 | Upward Cock Pose | Urdhva Kukkutasana | A | Arm Balance / Inversion [35] | LOY Advanced [38] |
| 59 | Side Crane Pose | Parsva Bakasana | A | Arm Balance / Twist [35] | LOY Advanced [38] |
| 60 | One-Foot Galava’s Pose | Eka Pada Galavasana | 21* | Arm Balance [39] | LOY Advanced (21*) [39] |
| 61 | Two-Foot Koundinya’s Pose | Dwipada Koundinyasana | A | Arm Balance [35] | LOY Advanced [40] |
| 62 | Hanuman’s Pose / Splits | Hanumanasana | A | Splits / Hip Opener [35] | LOY Advanced [41] |
| 63 | Straight Angle Pose | Samakonasana | A | Splits / Hip Opener [35] | LOY Advanced [41] |
| 64 | Upward Bow Pose I | Urdhva Dhanurasana I | I | Backbend [35] | LOY Intermediate [28] |
| 65 | Upward Bow Pose II / Wheel Pose | Urdhva Dhanurasana II | A | Backbend [35] | LOY Advanced [4, 19] |
| 66 | Wheel Lock Pose | Chakra Bandhasana | 31* | Advanced Backbend [42] | LOY Advanced (31*) [42] |
| 67 | Terrible-Cheek Pose | Ganda Bherundasana | 56* | Advanced Backbend [43] | LOY Most Difficult (56*) [43] |
| 68 | Corpse Pose | Savasana / Muktasana | P / Restorative | Restorative [44, 45] | LOY Primary [7] |
| 69 | Supine Twist | Supta Matsyendrasana | B | Supine Twist [15] | Science of Yoga [15] |
| 70 | Cat Pose | Marjariasana | B | All Fours / Spinal Warm-up [46, 47] | Science of Yoga [46] |
| 71 | Child’s Pose / Extended Child’s Pose | Balasana / Utthita Balasana / Swan Pose | B | Restorative / Forward Fold [46, 48, 49] | Science of Yoga [46] |
| 72 | Energy Freeing Pose / Wind-Relieving Pose | Apanasana | B | Supine / Abdominal [9, 50] | Structural Yoga [9] |
| 73 | Cobra Pose | Bhujangasana | P | Prone Backbend [11, 15] | Science of Yoga [15] |
| 74 | Sphinx Pose | Salamba Bhujangasana | B | Prone Backbend / Neutralizer [51] | The Sequencing Bible [51] |
| 75 | Rag Doll Pose | – | B | Standing Forward Fold [52] | Yoga Therapy [52] |
| 76 | Lighthouse | – | B | Seated Twist [53] | Gentle Yoga [53] |
| 77 | Salutation Pose (kneeling or standing) | – | B | Preparation / Warm-up [48] | Yoga Therapy [48] |
| 78 | Lord of the Dance Pose (Full Dancer) | Natarajasana | A | Standing Balance [54] | The Sequencing Bible [54] |
| 79 | Supported Shoulder Stand | Salamba Sarvangasana | P | Inversion [11] | Structural Yoga [11] |
| 80 | Abdominal Twist | Jathara Parivartanasana | I | Supine Twist [34] | Structural Yoga [34] |
| 81 | Upward Stretched Legs | Urdhva Prasarita Padasana | I | Supine / Core [11] | Structural Yoga [11] |
Total Count of Asanas/Poses Listed: 81 [3-6, 8, 9, 11, 13-20, 23-25, 27, 29, 31, 33-35, 35-39, 41-44, 46-55].
