84 Yoga Asanas List -
These activate the solar plexus and counteract sitting.
This list synthesizes the asanas from the Gheranda Samhita, Hatha Yoga Pradipika, and the traditional Mysore Palace list. We have organized them by posture type.
The most authoritative classical text referencing 84 asanas is the Hatha Yoga Pradipika (c. 15th century CE). Chapter 1, verses 33–35, states:
“Shiva taught 84 asanas. The four most important are Siddhasana, Padmasana, Bhadrasana, and Simhasana.”
Later texts like the Gheranda Samhita and Shiva Samhita also mention 84 asanas but often describe fewer in detail, acknowledging that many had been lost or kept secret. The Sritattvanidhi (19th century, Mysore Palace) provides illustrations of 122 asanas, including most of the classical 84.
In the vast tradition of Hatha Yoga, the number 84 holds a sacred and symbolic significance. It is traditionally said that the Hindu deity Lord Shiva, regarded as the Adi Yogi (the first yogi), taught 8.4 million asanas, representing the 8.4 million species of life. From these, he distilled 84 primary asanas (often written as chaurasi asanas) as the essential postures for human spiritual and physical development.
While different yoga schools (e.g., Hatha Yoga, Ashtanga Vinyasa, and various Gharana traditions) have slightly different lists, the number 84 remains a classical benchmark—a complete cycle for balancing the body’s energy channels (nadis), chakras, and overall health.
If you’d like, I can provide: brief instructions, benefits, contraindications, or a categorized grouping (standing, seated, backbends, twists, inversions, balances, restorative). Which would you like?
Yoga is far more than a modern fitness trend; it is an ancient science of body and mind. While modern classes often focus on a dozen popular poses, the Hatha Yoga Pradipika and subsequent traditions suggest there are 84 classic asanas that form the foundation of spiritual and physical health.
The number 84 is significant in Indian philosophy, representing the 8.4 million species of life in the cycle of rebirth. Master yogis believe that by perfecting these 84 postures, a practitioner can transcend physical limitations and achieve a higher state of consciousness.
Below is an extensive guide to the 84 yoga asanas, categorized by their primary movement and benefit. Standing Asanas (Foundational Alignment)
Standing poses are the starting point for most practitioners. They build leg strength, improve balance, and ground the nervous system.
Tadasana (Mountain Pose): The blueprint for all poses; teaches perfect posture.
Vrikshasana (Tree Pose): Enhances concentration and neurological balance.
Utkatasana (Chair Pose): Stimulates the heart and strengthens the lower body.
Trikonasana (Triangle Pose): Stretches the hips and opens the chest.
Virabhadrasana I (Warrior I): Builds power and stretches the hip flexors.
Virabhadrasana II (Warrior II): Increases stamina and hip mobility.
Virabhadrasana III (Warrior III): Develops core stability and intense focus.
Parsvottanasana (Pyramid Pose): Deeply stretches the hamstrings and spine.
Garudasana (Eagle Pose): Improves joint flexibility in the shoulders and hips.
Utthita Hasta Padangusthasana: A challenging standing balance for leg flexibility. Seated and Twisted Asanas (Flexibility and Digestion)
Seated poses are excellent for calming the mind and targeting the hips. Twists, specifically, act as a "squeeze and release" for internal organs.
Padmasana (Lotus Pose): The traditional seat for deep meditation.
Siddhasana (Accomplished Pose): Used to direct energy through the spine.
Sukhasana (Easy Pose): A comfortable cross-legged position for beginners.
Vajrasana (Thunderbolt Pose): The only pose recommended immediately after eating to aid digestion.
Paschimottanasana (Seated Forward Bend): Calms the brain and stretches the entire back body.
Janu Sirsasana (Head-to-Knee Pose): A spinal stretch that aids kidney function.
Ardha Matsyendrasana (Half Lord of the Fishes): A deep spinal twist for detoxing. 84 yoga asanas list
Baddha Konasana (Bound Angle Pose): Opens the groin and stimulates the abdominal organs.
Gomukhasana (Cow Face Pose): Stretches the shoulders and hips simultaneously.
Bharadvajasana: A gentle twist for the upper back and spine.
Upavistha Konasana (Wide-Legged Seated Fold): Lengthens the inner thighs.
Marichyasana (Sage Pose): A series of twists and folds for spinal health.
Kurmasana (Tortoise Pose): An advanced fold that draws the senses inward.
Lolasana (Pendant Pose): Builds arm and core strength by lifting the body.
Malasana (Yogi Squat): Opens the lower back and strengthens the pelvic floor. Backbending Asanas (Energy and Vitality)
Backbends are known as "heart openers." They counteract the slouching of modern life, stimulate the nervous system, and improve lung capacity.
Bhujangasana (Cobra Pose): Strengthens the spine and firms the buttocks.
Urdhva Mukha Svanasana (Upward-Facing Dog): Improves posture and stretches the chest.
Ustrasana (Camel Pose): A deep stretch for the entire front of the body.
Dhanurasana (Bow Pose): Massages the digestive organs and strengthens back muscles.
Chakrasana (Wheel Pose): An intense backbend that energizes the body and mind.
Setu Bandhasana (Bridge Pose): Calms the brain and helps alleviate stress.
Matsyasana (Fish Pose): Stretches the throat and relieves tension in the neck.
Salabhasana (Locust Pose): Prepares the body for deeper backbends.
Eka Pada Rajakapotasana (One-Legged King Pigeon): Deep hip opener and backbend.
Kapotasana (Pigeon Pose): An advanced backbend that requires high flexibility. Inversions (Circulation and Mental Clarity)
Inversions reverse the flow of blood, helping with lymphatic drainage and providing a fresh perspective.
Sirshasana (Headstand): Known as the "King of Asanas" for its vast benefits.
Sarvangasana (Shoulder Stand): The "Queen of Asanas," regulates the thyroid gland.
Halasana (Plow Pose): Stretches the spine and helps calm the nervous system.
Adho Mukha Vrksasana (Handstand): Builds immense upper body strength and confidence.
Pincha Mayurasana (Forearm Stand): Improves balance and strengthens the shoulders.
Viparita Karani (Legs-Up-The-Wall): A restorative inversion for relaxation.
Karnapidasana (Ear Pressure Pose): A deep variation of Plow pose for sensory withdrawal. Core and Arm Balances (Strength and Focus)
These poses require a synthesis of physical power and mental stillness.
Bakasana (Crow Pose): The first arm balance most students learn. These activate the solar plexus and counteract sitting
Parsva Bakasana (Side Crow): Adds a twist to the standard arm balance.
Chaturanga Dandasana (Four-Limbed Staff Pose): The core of the Sun Salutation. Navasana (Boat Pose): Targets the deep abdominal muscles.
Mayurasana (Peacock Pose): An advanced balance that detoxifies the digestive system.
Astavakrasana (Eight-Angle Pose): A complex twist and arm balance.
Tittibhasana (Firefly Pose): Requires deep hip flexibility and arm strength.
Kukkutasana (Rooster Pose): Performed from a Lotus position to lift the body. Additional Classic Postures
To round out the list of 84, traditional lineages include various restorative and specialized poses:
Adho Mukha Svanasana (Downward-Facing Dog): The most recognized pose for overall stretching. Prasarita Padottanasana (Wide-Legged Forward Fold) Anjaneyasana (Low Lunge) Hanumanasana (Monkey Pose/Splits) Eka Pada Koundinyasana I & II (Arm Balances) Vasisthasana (Side Plank) Purvottanasana (Upward Plank) Supta Virasana (Reclining Hero Pose) Supta Baddha Konasana (Reclining Bound Angle) Supta Padangusthasana (Reclining Big Toe Pose) Ananda Balasana (Happy Baby Pose) Pashasana (Noose Pose) Simhasana (Lion Pose) Bhekasana (Frog Pose) Parsva Konasana (Extended Side Angle) Parivritta Trikonasana (Revolved Triangle) Parivritta Parsvakonasana (Revolved Side Angle) Ardha Chandrasana (Half Moon Pose) Parighasana (Gate Pose) Makarasana (Crocodile Pose) Shalabhasana (Variation with legs together) Gherandasana (Dedicated to Sage Gheranda) Yogamudrasana (Psychic Union Pose) Gorakshasana (Cowherd Pose) Bhairavasana (Formidable Pose) Kalasana (Time Pose) Vrschikasana (Scorpion Pose) Durvasasana (Standing leg behind head) Kala Bhairavasana (Advanced arm balance) Yoganidrasana (Yoga Sleep Pose) Dwi Pada Sirsasana (Two feet behind head) Titiasana (Stretched pose) Brahmacharyasana (Celibate's Pose)
Shavasana (Corpse Pose): The most important pose; used for final relaxation and integration. How to Use This List
Attempting all 84 poses at once is not the goal. Instead, use this list to:
Identify Gaps: Notice if your current routine is missing backbends or twists.
Set Goals: Choose one "peak pose" (like Headstand or Crow) to work toward over several months.
Create Balance: Ensure your practice includes at least one pose from each category (standing, seated, backbend, inversion, and core).
Yoga is a lifelong journey. Whether you master 5 poses or all 84, the true benefit lies in the consistency of your practice and the stillness of your mind.
The tradition of 84 yoga asanas stems from ancient texts like the Hatha Ratnavali Gheranda Samhita
, which claim that Lord Shiva originally taught 8.4 million poses, representing the number of species in the universe. Over time, these were distilled into 84 "classic" poses, though different lineages (such as Bishnu Ghosh or Bikram) categorize them slightly differently. www.yogawisdom.co.za
Below is a categorized list of 84 widely recognized asanas frequently included in these traditional sequences.
The 84 poses are commonly organized by their physical orientation and effect on the body. Key poses, with full descriptions available in the referenced documents, include: www.yogawisdom.co.za Standing/Balancing
: Tadasana (Mountain), Vrikshasana (Tree), Garudasana (Eagle), and various Warriors. Seated/Meditative
: Padmasana (Lotus), Siddhasana (Accomplished), and Vajrasana (Thunderbolt). Forward Bends/Core
: Paschimottanasana (Seated Forward Bend) and Navasana (Boat).
: Bhujangasana (Cobra), Dhanurasana (Bow), and Ustrasana (Camel). Inversions/Twists
: Sirshasana (Headstand), Sarvangasana (Shoulderstand), and Ardha Matsyendrasana (Spinal Twist). Final Relaxation : Shavasana (Corpse Pose). www.yogawisdom.co.za specific health benefits for any of these categories? 84 000 Āsanas - Yoga Wisdom
In yoga tradition, the number 84 is considered sacred, representing the 84 classical asanas (postures) described in ancient texts like the Hatha Yoga Pradipika
. While thousands of variations exist today, these 84 core poses are the foundation of physical and spiritual practice. The 84 Classical Yoga Asanas
This list follows a traditional sequence categorized by the starting position: Sitting Postures Sukhasana (Easy Pose): A standard meditation posture used for relaxation. Padmasana (Lotus Pose): The quintessential cross-legged pose for spiritual growth. Vajrasana (Thunderbolt Pose):
A kneeling pose often practiced after meals to aid digestion. Gomukhasana (Cow Face Pose): Stretches the hips and shoulders simultaneously. Paschimottanasana (Seated Forward Bend): Calms the mind and stretches the spine. Ardha Matsyendrasana (Half Lord of the Fishes): A foundational seated spinal twist. Bhadrasana (Gracious Pose): A seated pose similar to the Butterfly, used for grounding. Kukkutasana (Rooster Pose): arm-balancing pose where the hands pass through the legs in Lotus. Janusirasana (Head-to-Knee Pose): A seated forward fold with one leg bent. Kurmasana (Tortoise Pose): An intense forward fold that turns the senses inward. Lying Down (Reclining) Postures Bhujangasana (Cobra Pose): graceful backbend that energizes the spine. Dhanurasana (Bow Pose): Strengthens the back and stretches the front body. Matsyasana (Fish Pose): Opens the chest and throat while reclining. Savasana (Corpse Pose): Total relaxation pose performed at the end of practice. Pavanamuktasana (Wind-Relieving Pose): Relieves abdominal pressure and stretches the lower back. Salabhasana (Locust Pose): A prone backbend that strengthens the posterior chain. Makarasana (Crocodile Pose): A relaxation pose often used as a rest between backbends. Standing Postures Tadasana (Mountain Pose): cornerstone pose for grounding and stability. Vrikshasana (Tree Pose): Enhances balance and focus. Trikonasana (Triangle Pose): Stretches the legs and expands the chest. Virabhadrasana (Warrior Pose): Builds strength and stamina in the legs and core. Utkatasana (Chair Pose): Tones the thighs and improves circulation. Pada Hastasana (Standing Forward Fold): Stretches the hamstrings and calves. Chakrasana (Wheel Pose): An advanced backbend that improves spinal flexibility. Inversions & Balancing Postures Sirsasana (Headstand):
Often called the "King of Asanas" for its brain-revitalizing benefits. Sarvangasana (Shoulder Stand):
Known as the "Queen of Asanas" for thyroid and heart health. Halasana (Plow Pose): Stretches the entire back of the body. Mayurasana (Peacock Pose): A challenging arm balance that aids detoxification. Vrischikasana (Scorpion Pose): An advanced forearm balance and deep backbend. “Shiva taught 84 asanas
The number 84 is symbolic in Vedic tradition, representing the 8.4 million species of life
on Earth. Mastering these 84 core poses is believed to help a practitioner achieve total physical and mental harmony. for any specific pose on this list?
These postures build heat, leg strength, and spinal alignment.
Note: Variations exist. Some schools include Surya Namaskar (Sun Salutation) as a sequence, not a single asana. Similarly, Bandhas (locks) and Mudras are separate practices. This list focuses on distinct postures.
Would you like a printable chart, Sanskrit pronunciation guide, or the specific health benefits of any of these asanas?
The number 84 in yoga is deeply symbolic, representing a sense of completeness and sacredness [13]. According to ancient Hatha Yoga texts, there are actually 8.4 million (84 lakh) asanas—one for every living being—but only 84 are considered most significant for human practice [11]. Modern advanced sequences, like the "Hot 84," are often rooted in these classical postures [12]. The Core of the 84 Asanas
While the full list can vary between traditions, the following poses are frequently included in classical 84-pose lineages, ranging from foundational seated positions to advanced inversions. Foundational Seated & Meditative Poses
These poses focus on grounding and preparing the body for breathwork.
Padmasana (Lotus Pose): The quintessential seated posture for spiritual growth [2].
Siddhasana (Auspicious Pose): Often cited as one of the most important for meditation [4].
Vajrasana (Thunderbolt Pose): A firm kneeling posture that aids digestion [4].
Sukhasana (Easy Pose): A comfortable cross-legged seat for beginners [2, 16].
Gupta Padmasana (Hidden Lotus Pose): An advanced variation involving a prone position [1]. Standing & Balancing Poses These build stability and concentration [2].
Tadasana (Mountain Pose): The foundational standing pose for alignment [17]. Vrikshasana (Tree Pose): Enhances balance and focus [2].
Trikonasana (Triangle Pose): Strengthens the core and stretches the body [5, 15].
Virabhadrasana (Warrior Poses): A series of poses for strength and power [9].
Ardha Chandrasana (Half Moon Pose): A balancing posture that opens the chest [15]. Inversions & Advanced Shapes The classical list contains many challenging "peak" poses.
Sirsasana (Headstand): Known as the "King of Asanas" [1, 8].
Sarvangasana (Shoulder Stand): The "Queen of Asanas," focusing on the whole body [1, 8]. Halasana (Plow Pose): A deep stretch for the spine [1, 8].
Kukkutasana (Rooster Pose): A balance performed with legs in Lotus [1]. Mayurasana (Peacock Pose): A demanding arm balance [1].
Hanumanasana (Monkey Pose): A full split named after the deity Hanuman [1]. Restorative & Reclining Poses
Matsyasana (Fish Pose): Often practiced as a counter-pose to shoulder stand [1, 8].
Balasana (Child’s Pose): A restful posture to calm the nervous system [4, 9].
Paschimottanasana (Seated Forward Bend): Stretches the entire back of the body [8].
For a complete breakdown of every posture, you can view the detailed list on Vivekananda Yoga or explore interactive sequences on Tummee.
The Symphony of the Body: A Comprehensive Exploration of the 84 Classical Yoga Asanas
In the vast and ancient tradition of Yoga, the physical postures known as asanas serve as the bridge between the material world and the spiritual realm. While modern yoga studios often focus on a sequence of twenty or thirty postures for physical fitness, the classical texts speak of a much larger canon. The number 84 holds a mythic and mystical significance in yogic lore, representing a complete system of physical and spiritual cultivation. To explore the list of the 84 classical yoga asanas is to delve into the history of Hatha Yoga, the symbolism of Indian mythology, and the intricate potential of human anatomy.
Before listing the postures, one must understand why the number 84 is so revered. It is said that Lord Shiva, the first yogi (Adiyogi), created 84,000 asanas to facilitate the health and spiritual evolution of humanity. This number corresponds to the 84,000 living species in the cycle of evolution according to ancient Indian philosophy. However, recognizing that human life is short and the human body requires specific attention, Shiva distilled these into 84 essential asanas that are most beneficial for human beings.
Numerologically, the number 84 is significant. It is the product of 12 (the number of zodiac signs) and 7 (the number of chakras or energy centers in the body). Thus, the classical 84 asanas are designed to systematically influence the seven chakras and align the practitioner with the cosmic rhythms of the universe. They are not merely exercises; they are keys to unlocking the subtle energy body.
