84 Yoga Asanas List

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]. 84 yoga asanas list

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.

Mastering the 84 Classical Yoga Asanas is more than just a fitness goal; it is a spiritual journey rooted in ancient tradition. According to legend, Lord Shiva created 8.4 million postures—one for every species of life—and distilled them into 84 essential asanas for human spiritual growth. The number 84 in yoga is deeply symbolic,

Whether you are a beginner or an experienced practitioner, this list provides a roadmap to holistic well-being. The 84 Classical Yoga Asanas List

While different traditions (Hatha, Ashtanga, Bikram) highlight different selections, the following are the primary postures that form the foundation of a complete practice. Standing Poses (Balance & Strength)

Warm-Up and Basic Poses (1-10)

1. Mountain Pose (Tadasana): Standing upright, feet hip-width apart
2. Downward-Facing Dog (Adho Mukha Svanasana): Hands and feet on ground, hips lifted
3. Cobra Pose (Bhujangasana): Lying on stomach, chest lifted
4. Cat-Cow Pose (Marjaryasana-Bitilasana): On hands and knees, alternating cat and cow stretches
5. Child's Pose (Balasana): Kneeling, forehead to ground, arms stretched out
6. Seated Forward Fold (Paschimottanasana): Sitting, legs straight, torso folded forward
7. Plank Pose (Phalakasana): Hands on ground, body in a straight line
8. Tree Pose (Vrksasana): Standing on one leg, arms by sides
9. Seated Twist (Bharadvajasana): Sitting, legs crossed, torso twisted
10. Legs Up The Wall Pose (Viparita Karani): Lying on back, legs up against a wall

Standing Poses (11-20)

11. Warrior Pose (Virabhadrasana): Standing with feet wide apart, back leg straight
12. Triangle Pose (Trikonasana): Standing, legs wide apart, torso extended
13. Seated Angle Pose (Konasana): Sitting, legs wide apart, torso folded forward
14. Pyramid Pose (Parsvottanasana): Standing, legs straight, torso folded forward
15. Side Angle Pose (Utthita Parshvakonasana): Standing, legs wide apart, torso extended
16. Extended Side Angle Pose (Prasarita Padottanasana): Standing, legs wide apart, torso extended
17. Dancer's Pose (Natarajasana): Standing on one leg, arms extended
18. Eagle Pose (Garudasana): Standing, legs crossed, arms wrapped around legs
19. Mountain Climber Pose (Parvatasana): Standing, legs straight, arms extended
20. Gate Pose (Parighasana): Kneeling, legs straight, torso extended

Seated Poses (21-30)

21. Easy Pose (Sukhasana): Sitting, legs crossed, back straight
22. Seated Forward Fold (Paschimottanasana): Sitting, legs straight, torso folded forward
23. Seated Spinal Twist (Bharadvajasana): Sitting, legs crossed, torso twisted
24. Seated Leg Stretch (Akarna Dhanurasana): Sitting, legs straight, arms extended
25. Boat Pose (Paripurna Navasana): Sitting, legs straight, torso lifted
26. Seated Forward Bend with Hands on Blocks (Paschimottanasana with blocks): Sitting, legs straight, torso folded forward with hands on blocks
27. Sphinx Pose (Salamba Bhujangasana): Lying on stomach, forearms on ground, chest lifted
28. Seated Side Bend (Parsvottanasana): Sitting, legs straight, torso extended
29. Seated Forward Fold with Feet on Blocks (Paschimottanasana with feet on blocks): Sitting, feet on blocks, torso folded forward
30. Kneeling Pose (Virasana): Kneeling, back straight, arms by sides

Backbends (31-40)

31. Cobra Pose (Bhujangasana): Lying on stomach, chest lifted
32. Cat-Cow Pose (Marjaryasana-Bitilasana): On hands and knees, alternating cat and cow stretches
33. Upward-Facing Dog (Urdhva Mukha Svanasana): Hands and feet on ground, hips lifted
34. Wheel Pose (Urdhva Dhanurasana): Lying on back, hands and feet on ground, chest lifted
35. Camel Pose (Ustrasana): Kneeling, chest lifted, head back
36. Seated Forward Fold with Chest Expansion (Paschimottanasana with chest expansion): Sitting, legs straight, torso folded forward with chest expansion
37. Bow Pose (Dhanurasana): Lying on stomach, legs bent, arms extended
38. Bridge Pose (Setu Bandha Sarvangasana): Lying on back, legs bent, hips lifted
39. Fish Pose (Matsyasana): Lying on back, legs straight, chest lifted
40. Scorpion Pose (Vrschikasana): Standing on hands, legs straight, body in a straight line

Forward Folds (41-50)

41. Seated Forward Fold (Paschimottanasana): Sitting, legs straight, torso folded forward
42. Standing Forward Fold (Uttanasana): Standing, legs straight, torso folded forward
43. Downward-Facing Dog (Adho Mukha Svanasana): Hands and feet on ground, hips lifted
44. Wide-Legged Forward Fold (Prasarita Padottanasana): Standing, legs wide apart, torso folded forward
45. Seated Forward Fold with Feet on Blocks (Paschimottanasana with feet on blocks): Sitting, feet on blocks, torso folded forward
46. Rabbit Pose (Sasangasana): Kneeling, torso folded forward, arms extended
47. Headstand (Sirsasana): Standing on head, legs straight
48. Shoulder Stand (Viparita Karani): Lying on back, legs up against a wall
49. Plow Pose (Halasana): Lying on back, legs straight, torso extended
50. Folded Leaf Pose (Patta Savasana): Lying on back, legs straight, arms extended

Hip Openers (51-60)

51. Pigeon Pose (Eka Pada Rajakapotasana): Kneeling, one leg bent, other leg extended
52. Seated Pigeon Pose (Eka Pada Rajakapotasana): Sitting, one leg bent, other leg extended
53. Lizard Pose (Utthan Pristhasana): Kneeling, one leg bent, other leg extended
54. Downward-Facing Dog with Bent Knee (Adho Mukha Svanasana with bent knee): Hands and feet on ground, hips lifted, one knee bent
55. Wide-Legged Seated Forward Fold (Prasarita Padottanasana): Sitting, legs wide apart, torso folded forward
56. Straddle Pose (Prasarita Padmasana): Sitting, legs wide apart, back straight
57. Seated Spinal Twist (Bharadvajasana): Sitting, legs crossed, torso twisted
58. Cobra Pose with Legs Wide Apart (Bhujangasana with legs wide apart): Lying on stomach, chest lifted, legs wide apart
59. Knee, Ankle, and Toe Alignment (Agni Stambhasana): Sitting, one leg bent, other leg extended
60. Sleeping Swan Pose (Supta Eka Pada Karandavasana): Lying on stomach, one leg bent, other leg extended

Twists (61-70)

61. Seated Spinal Twist (Bharadvajasana): Sitting, legs crossed, torso twisted
62. Marichyasana (Seated Spinal Twist with hands on knees): Sitting, legs crossed, torso twisted, hands on knees
63. Ardha Matsyendrasana (Half Lord of the Fishes Pose): Sitting, legs crossed, torso twisted
64. Parivrtta Trikonasana (Revolved Triangle Pose): Standing, legs wide apart, torso twisted
65. Jathara Parivartanasana (Kneeling Spinal Twist): Kneeling, torso twisted
66. Supta Matsyendrasana (Reclined Spinal Twist): Lying on back, legs bent, torso twisted
67. Bharadvajasana (Seated Spinal Twist with one leg crossed): Sitting, one leg crossed, torso twisted
68. Koundinyasana (Sage Koundinya's Pose): Sitting, legs straight, torso twisted
69. Viparita Shoulder Stand (Inverted Shoulder Stand): Lying on back, legs up against a wall, torso lifted
70. Hanumanasana (Monkey Pose): Kneeling, one leg extended, other leg bent

Inversions (71-80)

71. Headstand (Sirsasana): Standing on head, legs straight
72. Shoulder Stand (Viparita Karani): Lying on back, legs up against a wall
73. Handstand (Adho Mukha Vrksasana): Standing on hands, legs straight
74. Downward-Facing Dog on Hands (Adho Mukha Svanasana on hands): Hands on ground, hips lifted
75. Pincha Mayurasana (Feathered Peacock Pose): Standing on forearms, legs straight 76

Category 6: Inversions (Perspective & Immunity)

The "King" of asanas for advanced practitioners.

45. Sarvangasana (Shoulder Stand – Queen of Asanas)
46. Halasana (Plow Pose)
47. Karnapidasana (Ear Pressure Pose)
48. Salamba Sirsasana (Supported Headstand – King of Asanas)
49. Niralamba Sirsasana (Unsupported Headstand)
50. Viparita Karani (Legs-up-the-Wall)
51. Pincha Mayurasana (Feathered Peacock / Forearm Stand)

The Challenge of the List

Creating a definitive essay on the "list" of 84 asanas presents a scholarly challenge. Unlike modern cataloging, ancient texts often listed asanas by name without detailed pictorial instructions. Furthermore, many poses within the 84 are variations of a base pose. For example, variations of the Lotus pose (such as Baddha Padmasana or Matsyasana) are often counted as separate entities within the count of 84 to reach the total.

However, modern lineages, particularly the Sivananda tradition and the Bihar School of Yoga, have attempted to codify this list. They include postures like Gomukhasana (Cow Face Pose) for hip opening, Halasana (Plough Pose) for spinal flexibility, and Shavasana (Corpse Pose), which is arguably the most difficult as it requires complete conscious relaxation.

The Mythos Behind the Number 84

Before jumping into the list, it is crucial to understand why "84" matters. In Vedic cosmology, there are 8.4 million species of life, representing the journey of the soul through the womb of existence. The 84 primary asanas symbolize the human ability to transcend these 8.4 million biological traps and attain liberation (Moksha).

Furthermore, classical texts like the Goraksha Samhita state: "There are as many asanas as there are living beings; Lord Shiva taught 84 lakhs of asanas, of which the most important are 84."

However, scholars note that no single ancient manuscript contains a consistent, numbered list of 84. Instead, the "84" represents a complete curriculum. Over time, various yoga masters (including Krishnamacharya, B.K.S. Iyengar, and Pattabhi Jois) consolidated this legacy into the practical lists we use today.

Primary Seated & Meditative Postures

1. Padmasana (Lotus Pose)
2. Siddhasana (Accomplished Pose / Perfect Pose)
3. Swastikasana (Auspicious Pose)
4. Samasana (Equal Pose)
5. Vajrasana (Thunderbolt / Diamond Pose)
6. Muktasana (Liberated Pose)
7. Gomukhasana (Cow Face Pose)
8. Bhadrasana (Gracious / Butterfly Pose)
9. Kurmasana (Tortoise Pose)
10. Utkata Kurmasana (Reversed Tortoise Pose)
11. Kukkutasana (Cockerel / Rooster Pose)
12. Uttana Kurmasana (Stretching Tortoise Pose)
13. Mandukasana (Frog Pose)
14. Samputasana (Box / Diamond in Lotus Pose)
15. Yoga Mudrasana (Psychic Union Pose – seated forward fold)

Introduction

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.

Category 10: Advanced Classical Asanas (From the 84 Legend)

These postures are rarely taught in drop-in classes. They appear in the 19th-century Mysore sketches and the Hatha Yoga Pradipika.

70. Hanumanasana (Monkey God Split)
71. Gorakshasana (Cowherd Pose – A foot-behind-the-head pose)
72. Eka Pada Sirsasana (Foot behind Head)
73. Dwipadasirsasana (Both feet behind head – Extreme)
74. Yoganidrasana (Yogic Sleep – Body folded like a closed book)
75. Ganda Bherundasana (The Terrifying Face – Chin stand with leg lock)
76. Vrishchikasana (Scorpion Pose)
77. Padangustha Dhanurasana (Big-toe Bow)
78. Chakorasana (Partridge Pose – Deep backbend on elbows)
79. Pungu Mayurasana (Wounded Peacock – Elbow balance with leg bind)

Historical Context: The Hatha Texts

The concept of the "84 Asanas" is most famously codified in the Hatha Ratnavali and the Gheranda Samhita, texts dating back to the 17th and 18th centuries. It is important to note that the Yoga Sutras of Patanjali, the foundational text of yoga philosophy, only mentions "sthirasukham asanam"—a posture that is steady and comfortable—and does not list specific poses. The fixation on specific postures is a hallmark of the Hatha Yoga tradition, which sought to utilize the body as a tool for higher consciousness. Mountain Pose (Tadasana) : Standing upright, feet hip-width

In the Gheranda Samhita, the sage Gheranda instructs his disciple Chand Kapali that the body is a vessel that must be baked in the fire of yoga to strengthen it. He claims that out of the 84,00,000 asanas taught by Shiva, 84 are the best, and out of those, only 32 are essential for humans. This distinction suggests that while the list of 84 exists as an ideal, a smaller subset is sufficient for most practitioners.

Backbends

35. Bhujangasana (Cobra Pose)
36. Salabhasana (Locust Pose)
37. Dhanurasana (Bow Pose)
38. Ustrasana (Camel Pose)
39. Setu Bandhasana (Bridge Pose)
40. Urdhva Dhanurasana (Upward Bow / Wheel Pose)
41. Kapotasana (Pigeon Pose – advanced backbend)
42. Raja Kapotasana (King Pigeon Pose)
43. Matsyasana (Fish Pose)
44. Chakrasana (Wheel / Rolling Pose – different from Urdhva Dhanurasana)