Skip to main content
. 2012 Apr 15;5(2):114–126.

Table 3.

Sequence of 28 hatha yoga postures.

Name in Sanskrit (English)

  1. Tadasana (mountain)

  2. Uttanasana (forward fold)

  3. Urdva mukha uttanasana (monkey)

  4. Dandasana (plank)

  5. Chaturanga dandasana (crocodile)

  6. Urdva mukha svanasana (updog)

  7. Adho mukha svanasana (downward facing dog)

  8. Uttanasana (forward fold)*

  9. Tadasana (mountain)*

  10. Utkatasana (chair)

  11. Parivrtta utkatasana (twisting chair)

  12. Ardha uttanasana (airplane)

  13. Virabhadrasana 1 (warrior)

  14. Virabhadrasana 3 (warrior)

  15. Virabhadrasana 2 (warrior)

  16. Trikonasana (triangle)

  17. Virabhadrasana (variation; reverse)

  18. Utthita parsva konasana (side angle)

  19. Baddha parsva konasana (bound side angle)

  20. Dandasana (plank)*

  21. Vasisthasana (side plank)

  22. Vasisthasana (side plank on one leg)

  23. Pincha mayurasana (scorpion prep/dolphin)

  24. Adho mukha svanasana (downward facing dog)*

  25. Virabhadrasana (variation; crescent)

  26. Parivrtta parsva konasana (twisting angle/twisting warrior)

  27. Parsvottanasana (pyramid)

  28. Ardha chandrasana (half moon)

  29. Vrksasana (tree)

  30. Utthita hasta padangusthasana (standing big toe)

  31. Garudasana (eagle)

  32. Bakasana (crow)
*

postures repeated in the sequence for smooth transitions