Common Yoga Poses and Their Names: A Practical Guide

This is a plain-English guide to the most common yoga poses and their names, written for UK beginners and anyone returning to a home practice. You will get the English name and the Sanskrit name for each pose, simple step-by-step cues, what each one is good for, and honest safety notes so you do not push into pain. By the end you will be able to follow most beginner classes without feeling lost when the teacher calls a pose.

TL;DR

• Most beginner classes use the same 12 to 15 poses on repeat. Learn those names and you can follow almost any class.
• Each pose usually has two names: an everyday English one (Downward Dog) and a Sanskrit one (Adho Mukha Svanasana). Teachers mix both.
• The big building blocks are Mountain, Downward Dog, Child's Pose, Cobra, Warrior I and II, Triangle, Tree, Bridge and Corpse pose.
• Good form beats deep range every time. The NHS rates yoga as a safe, low-impact way to build strength and flexibility when you do not force the stretch.
• A cushioned mat is the one bit of kit that genuinely changes how these poses feel under your knees, wrists and spine. Free UK delivery on flexa.fit applies with no minimum spend, and code MEGLIO10 gives 10% off your first order.

Common Yoga Poses and Their Names: Why Two Names?

If you have ever stood at the back of a class wondering what on earth "Adho Mukha Svanasana" means, you are not alone. Nearly every pose carries two labels. The Sanskrit name is the traditional one, usually describing a shape from nature or mythology, and "asana" on the end simply means "pose" or "seat". The English name is the modern translation most UK studios lean on. Adho Mukha Svanasana, for example, breaks down as adho (downward), mukha (face) and svana (dog), so it lands as Downward-Facing Dog.

You do not need to memorise the Sanskrit to practise well. But knowing both helps, because some teachers cue almost entirely in Sanskrit, especially in Ashtanga and traditional Hatha classes. Yoga Journal keeps a clear, well-maintained pose library with both names side by side if you want to go deeper on any single shape. Below, we have grouped the common yoga poses and their names the way a real beginner class tends to flow: standing, then floor and backbends, then seated and finishing poses.

Context: who this guide is for

This is for the person who has booked a beginner class, downloaded an app, or rolled out a mat at home and keeps getting tripped up by the vocabulary. It is also for anyone coming back to yoga after a break, or after an injury, who wants clear cues rather than vague "just flow with it" instructions. We have kept the descriptions short and practical. Where a pose has a common risk (wrists, knees, lower back, neck), we have flagged it so you can modify before it becomes a problem.

Yoga is one of the safest forms of movement when it is done with control, and the Chartered Society of Physiotherapy consistently makes the point that staying active with well-supported movement matters more than chasing the deepest version of a stretch. Treat the cues below as a starting point, not a competition.

Standing poses

Mountain Pose (Tadasana)

The foundation for every standing pose. Stand with feet hip-width apart, weight even across both feet, arms by your sides with palms facing forward. Lengthen up through the crown of your head and relax your shoulders down. It looks like doing nothing, but Tadasana teaches the alignment every other pose builds on.

• Good for: posture, balance, body awareness.
• Watch: do not lock your knees or arch your lower back. Keep a soft bend and a gently engaged core.

Downward-Facing Dog (Adho Mukha Svanasana)

The pose you will meet more than any other. From hands and knees, tuck your toes and lift your hips up and back into an inverted V shape. Spread your fingers wide, press the floor away, and let your heels reach toward the ground (they do not need to touch). Aim to lengthen your spine rather than force your heels down.

• Good for: hamstrings, calves, shoulders, full-body lengthening.
• Watch: if your wrists ache, this is often a sign your weight is too far forward. Bend your knees generously and push your hips back. Tight hamstrings are normal, so keep the knees soft.

Warrior I (Virabhadrasana I)

Step one foot back, turn the back foot out to around 45 degrees, and bend your front knee over your ankle. Square your hips toward the front of the mat and reach both arms overhead. A strong, grounded pose that builds leg and shoulder strength.

• Good for: legs, hips, shoulders, stamina.
• Watch: keep your front knee tracking over your second toe, never collapsing inward. If your lower back pinches, shorten your stance.

Warrior II (Virabhadrasana II)

Similar setup, but here your hips and torso open to the side. Front knee bent over the ankle, arms reaching front and back at shoulder height, gaze over your front hand. Warrior II feels powerful and is a great pose for building lower-body endurance.

• Good for: thighs, glutes, hip mobility, focus.
• Watch: the back leg often goes lazy. Press firmly through the outer edge of your back foot to protect the knee.

Triangle Pose (Trikonasana)

From a wide stance, straighten both legs, turn one foot out, and reach your torso out over the front leg before tipping down. Your front hand rests on your shin, a block, or the floor, and your top arm reaches to the ceiling. This is a pose where a block makes a real difference for beginners with tight hamstrings.

• Good for: hamstrings, hips, side body, balance.
• Watch: do not let your chest collapse toward the floor. Reach long rather than low, and use a block under your bottom hand so you can keep your chest open.

Tree Pose (Vrksasana)

The classic balance pose. Stand on one leg, place the sole of your other foot on your inner calf or inner thigh (never on the knee), and bring your hands to your chest or overhead. Fix your gaze on a still point to steady yourself.

• Good for: balance, ankle stability, focus, posture.
• Watch: avoid pressing your foot into the side of your knee joint. Above or below the knee is fine.

Backbends and floor poses

Cat-Cow (Marjaryasana-Bitilasana)

A gentle two-part warm-up done on hands and knees. On an inhale, drop your belly and lift your chest and tailbone (Cow). On an exhale, round your spine toward the ceiling and tuck your chin (Cat). Move slowly with your breath. This is one of the kindest things you can do for a stiff back first thing in the morning.

• Good for: spinal mobility, warming up, easing back stiffness.
• Watch: if your wrists are sensitive, make fists or come onto your forearms.

Cobra Pose (Bhujangasana)

Lie on your front, hands under your shoulders, and gently lift your chest using your back muscles while keeping your hips on the floor. Keep your elbows slightly bent and your shoulders away from your ears. A low, controlled lift is better than a big one.

• Good for: spinal extension, chest opening, counteracting desk posture.
• Watch: do not crank yourself up with your arms. The lift should come mostly from your back. Ease off if you feel any pinch in the lower back. Gentle backbends like this are often part of yoga routines for lower back pain relief, but only within a comfortable range.

Bridge Pose (Setu Bandha Sarvangasana)

Lie on your back, knees bent, feet flat and hip-width apart. Press into your feet and lift your hips toward the ceiling, rolling up through your spine. Keep your knees pointing forward and your shoulders relaxed underneath you.

• Good for: glutes, hamstrings, chest opening, gentle back strengthening.
• Watch: keep your knees from splaying outward. Do not turn your head while your neck is loaded.

Child's Pose (Balasana)

The resting pose you can return to any time you need a breather. Kneel, bring your big toes together, sit your hips back toward your heels, and fold forward with your arms either stretched ahead or resting by your sides. Rest your forehead on the mat.

• Good for: resting, gentle hip and back release, calming the nervous system.
• Watch: if your knees complain, place a rolled towel behind them or widen your knees. A thicker mat takes the pressure off your kneecaps.

Seated and finishing poses

Seated Forward Fold (Paschimottanasana)

Sit with your legs straight out in front, hinge at the hips, and reach forward over your legs. The goal is a long spine, not a deep fold, so reach your chest toward your feet rather than rounding your back to grab your toes.

• Good for: hamstrings, lower back, calming the mind.
• Watch: sit on a folded blanket to tilt your pelvis forward, and bend your knees if your hamstrings are tight. Never force the fold.

Easy Pose (Sukhasana)

The classic cross-legged seat used for breathing and meditation. Sit cross-legged, lengthen your spine, and rest your hands on your knees. Simple, but it can be tough on tight hips.

• Good for: posture, hip opening, breathwork, meditation.
• Watch: if your knees sit higher than your hips, sit up on a cushion or block. This protects your lower back and lets you sit comfortably for longer.

Corpse Pose (Savasana)

The final relaxation that ends almost every class. Lie flat on your back, arms a little away from your body with palms up, legs relaxed and falling open. Close your eyes and let everything soften. It looks easy, but staying still and present is its own skill, and it is where the calming effect of yoga really lands.

• Good for: deep relaxation, stress reduction, integrating the practice.
• Watch: if lying flat bothers your lower back, bend your knees with feet flat, or pop a rolled towel under your knees.

How equipment makes these poses easier

You do not need much to start yoga, which is part of why the British Heart Foundation rates it as such an accessible way to stay active. The one piece of kit that genuinely changes how the poses feel is the mat. A thin, slippery mat makes Downward Dog feel precarious and turns Child's Pose and any kneeling pose into a test of your kneecaps. A cushioned, grippy mat fixes both.

The flexa.fit Premium Yoga Mat 8mm is our pick for most UK home practitioners learning these poses. The 8mm cushioning spares your knees, wrists and spine in kneeling and lying poses, and the tactile top surface holds grip in standing poses like Warrior and Triangle, even if your hands get a little sweaty. It ships from a UK warehouse with free delivery and no minimum spend. If you want help choosing between thicknesses and materials, our guide on how to choose a yoga mat walks through it, and our roundup of yoga mats and blocks together covers when blocks are worth adding (they help a lot with Triangle and seated folds).

• Best for: beginners, home practice, anyone with sensitive knees or wrists.
• Why it helps: 8mm cushioning under bony joints, reliable grip in standing poses, UK delivery with no minimum spend.
• Price: £24.99, with 10% off your first order using code MEGLIO10.

Shop the Yoga Mat

Two cheap extras make a big difference too: a folded blanket or cushion to sit on for Easy Pose and Seated Forward Fold, and a block or two to bring the floor closer in Triangle. You can improvise both at home before you buy anything.

A simple order to practise these poses

Once you know the names, here is a gentle beginner sequence that flows logically and uses most of the common yoga poses and their names from this guide:

1. Easy Pose (Sukhasana) with a few slow breaths to settle.
2. Cat-Cow (Marjaryasana-Bitilasana) to warm the spine.
3. Downward-Facing Dog (Adho Mukha Svanasana).
4. Child's Pose (Balasana) to rest.
5. Mountain (Tadasana) into Warrior I and II (Virabhadrasana I and II).
6. Triangle (Trikonasana), then Tree (Vrksasana) for balance.
7. Cobra (Bhujangasana) and Bridge (Setu Bandha Sarvangasana) for gentle backbends.
8. Seated Forward Fold (Paschimottanasana).
9. Corpse Pose (Savasana) to finish.

Hold each pose for 3 to 5 slow breaths, move with control, and come back to Child's Pose any time you need a break. Building a short, consistent morning practice is one of the most sustainable ways to start, and our morning mobility routine shows how to fit something gentle into ten minutes.

FAQs

What are the most common yoga poses and their names for beginners?

The most common yoga poses and their names for beginners are Mountain (Tadasana), Downward-Facing Dog (Adho Mukha Svanasana), Child's Pose (Balasana), Cat-Cow (Marjaryasana-Bitilasana), Cobra (Bhujangasana), Warrior I and II (Virabhadrasana I and II), Triangle (Trikonasana), Tree (Vrksasana), Bridge (Setu Bandha Sarvangasana) and Corpse Pose (Savasana). Learn these and you can follow most beginner classes.

Why do yoga poses have Sanskrit names?

Sanskrit is the traditional language of yoga, and the names usually describe the shape of the pose. "Asana" means pose or seat, so Vrksasana is "tree pose" because vrksa means tree. Many UK teachers cue in both English and Sanskrit, so it helps to recognise both, but you do not need to memorise the Sanskrit to practise safely.

What does "asana" mean in yoga pose names?

Asana simply means "pose" or "seat" in Sanskrit. It is the suffix on nearly every traditional pose name. So Tadasana is "mountain pose", Balasana is "child's pose", and Savasana is "corpse pose". Once you spot the pattern, the Sanskrit names become much easier to read and remember.

How many yoga poses do I need to learn to start?

You only need about 12 to 15 poses to follow most beginner classes confidently. Studios tend to repeat the same building blocks, so once you know the standing poses, a couple of backbends, a forward fold and a resting pose, you can join almost any general class without feeling lost. Add more as your practice grows.

Are these yoga poses safe to do at home?

Yes, for most healthy adults these beginner poses are safe to practise at home when you move slowly and stay within a comfortable range. The NHS recommends yoga as a gentle, low-impact activity. If you have an injury, a heart condition, are pregnant, or have not exercised in a while, check with a GP or physiotherapist first and look for a class aimed at your needs.

Do I need a special mat to practise these poses?

You do not need an expensive mat, but a cushioned, non-slip one makes a real difference. A thicker mat protects your knees and wrists in kneeling and lying poses, while good grip keeps you steady in standing poses like Warrior and Triangle. A mat such as the flexa.fit Premium Yoga Mat 8mm covers both for under £30.

What is the resting pose called in yoga?

There are two. Child's Pose (Balasana) is the resting pose you return to during a class whenever you need a breather. Corpse Pose (Savasana) is the final relaxation you do flat on your back at the end of nearly every class. Both are genuine poses, not just breaks, and they matter as much as the active ones.

Conclusion

You do not need to learn hundreds of poses to enjoy yoga. Master the dozen or so common yoga poses and their names in this guide and you can walk into almost any beginner class, or follow a video at home, and know exactly what is being asked. Focus on clean form over deep range, rest in Child's Pose whenever you need to, and let a good mat take the strain off your joints. The Sanskrit will sink in naturally the more you practise. Start small, stay consistent, and the rest follows.

This article is for informational purposes only and is not medical advice. Consult a qualified healthcare professional before starting any new exercise programme, especially if you have an existing condition or injury.