SEGA Asana Index | AI Scoring & Siddha-Varma Encyclopedia

Standing 33 poses

••• Big Toe Pose Padangusthasana
••• Bird of Paradise Pose Svarga Dvijasana
•• Chair Pose Utkatasana
•••• Extended Hand-to-Big-Toe Pose A Utthita Hasta Padangusthasana A
•••• Extended Hand-to-Big-Toe Pose B Utthita Hasta Padangusthasana B
• Extended Mountain Pose Urdhva Hastasana
••• Extended Side Angle Pose Utthita Parsvakonasana
•• Extended Triangle Pose Utthita Trikonasana
• Five-Pointed Star Utthita Tadasana
•• Garland Pose Malasana
•• Gate Pose Parighasana
•• Goddess Pose Utkata Konasana
••• Gorilla Pose Pada Hastasana
••• Half Moon Pose Ardha Chandrasana
•••• Half-Bound Standing Lotus Fold Ardha Baddha Padmottanasana
•• High Lunge Ashta Chandrasana
••• Humble Warrior Baddha Virabhadrasana
•••• Intense Side Stretch Bound Baddha Parsvottanasana
•••• Lord of the Dance Pose Natarajasana
•• Low Lunge Anjaneyasana
• Mountain Pose Tadasana
• Palm Tree Pose Talasana
••• Pyramid Pose Parsvottanasana
•• Reverse Warrior Viparita Virabhadrasana
••• Revolved Side Angle Pose Parivrtta Parsvakonasana
•••• Revolved Triangle Pose Parivrtta Trikonasana
••• Side Lunge Skandasana
•• Standing Backbend Anuvittasana
• Standing Side Bend Ardha Kati Chakrasana
• Swaying Palm Tree Pose Tiryaka Talasana
••• Warrior I Pose Virabhadrasana I
•• Warrior II Extended Utthita Virabhadrasana II
••• Warrior II Pose Virabhadrasana II

Seated 11 poses

• Accomplished Pose Siddhasana
•••• Bound Lotus Baddha Padmasana
••• Cow Face Pose Gomukhasana
• Easy Pose Sukhasana
•••• Full Lotus Padmasana
••• Half Lotus Ardha Padmasana
•• Hero Pose Virasana
• Lion Pose Simhasana
• Seated Neck & Shoulder Release Sukhasana Parsva
• Staff Pose Dandasana
• Thunderbolt Pose Vajrasana

Balance 22 poses

••• Eagle Pose Garudasana
•••• Half Moon Bound Baddha Ardha Chandrasana
••••• Half-Bound Lotus Tiptoe Ardha Baddha Padma Prapadasana
•••• Revolved Half Moon Parivrtta Ardha Chandrasana
•••• Revolved Hand-to-Big-Toe Pose Parivrtta Hasta Padangusthasana
•••• Standing Bow-Pulling Pose Dandayamana Dhanurasana
••• Standing Figure-Four Utkata Konasana Eka Pada
••• Standing Figure-Four Chair Eka Pada Utkatasana
•••• Standing Head-to-Knee Pose Dandayamana Janu Sirsasana
•• Standing Knee-to-Chest Utthita Eka Pada Marjari
•• Standing Quad Stretch Natarajasana Prep
•••• Standing Split Urdhva Prasarita Eka Padasana
••••• Standing Split Bound Urdhva Prasarita Eka Padasana Baddha
••• Standing Splits at Wall Urdhva Prasarita Eka Padasana Prep
•• Standing Wind-Release Balance Utthita Pavanamuktasana
•••• Sugarcane Pose Ardha Chandra Chapasana
••••• Tiptoe Pose Prapadasana
••••• Toe Stand Padangusthasana Padma
•• Tree Pose Vrksasana
••• Warrior III Airplane Dekasana
•••• Warrior III Bound Baddha Virabhadrasana III
••• Warrior III Pose Virabhadrasana III

Arm Balance 26 poses

••• Baby Crow Prep Bakasana
•••• Crane Pose Bakasana Straight-Arm
••• Crow Pose Bakasana
••••• Eight-Angle Pose Astavakrasana
•••• Eight-Angle Prep Astavakrasana Prep
••••• Firefly Pose Tittibhasana
•••• Firefly Prep Tittibhasana Prep
••••• Flying Pigeon Eka Pada Galavasana
••••• Flying Warrior Visvamitrasana
••••• Grasshopper Pose Parsva Bhuja Dandasana
•••• Grasshopper Prep Parsva Bhuja Dandasana Prep
•• Half Side Plank Vasisthasana Ardha
••••• Hurdler Pose Eka Pada Koundinyasana I
••••• One-Arm Crow Eka Hasta Bakasana
•••• Peacock Forearm Mayurasana Prep
••••• Peacock Pose Mayurasana
•••• Pendant Pose Lolasana
••••• Rooster Pose Kukkutasana
••• Scale Pose Tolasana
•••• Shoulder-Pressing Pose Bhujapidasana
•••• Side Crow Parsva Bakasana
••• Side Plank Vasisthasana
•••• Side Plank Tree Vasisthasana Vrksasana
••••• Twisted Hurdler Pose Eka Pada Koundinyasana II
••••• Two-Footed Sage Pose Dwi Pada Koundinyasana
•••• Wild Fallen Triangle Patita Tarasana

Inversion 20 poses

•••• Bound-Hands Headstand Baddha Hasta Sirsasana
••• Dolphin Pose Ardha Pincha Mayurasana
•• Downward-Facing Dog Adho Mukha Svanasana
•••• Ear Pressure Pose Karnapidasana
••••• Feathered Peacock Split Pincha Eka Pada
••••• Forearm Stand Pincha Mayurasana
••••• Forearm Stand Split Pincha Mayurasana Eka Pada
••• Half Shoulder Stand Ardha Sarvangasana
••••• Handstand Adho Mukha Vrksasana
••••• Handstand Scorpion Taraksvasana
•••• Headstand Salamba Sirsasana
••• Peacock Feather Prep Pincha Prep
••• Plough Pose Halasana
••••• Scorpion Pose Vrschikasana
•••• Shoulder Stand Salamba Sarvangasana
••••• Side Headstand Parsva Sirsasana
••• Supported Headstand Prep Sirsasana Prep
••••• Tripod Headstand Mukta Hasta Sirsasana
••••• Unsupported Shoulder Stand Niralamba Sarvangasana
••••• Wide-Legged Handstand Adho Mukha Vrksasana Straddle

Backbend 41 poses

••• Bow Pose Dhanurasana
•• Bridge Pose Setu Bandha Sarvangasana
•• Bridge with Clasp Setu Bandha Baddha
••• Bridge with Leg Lift Eka Pada Setu Bandha
••• Camel Pose Ustrasana
•• Camel with Blocks Ustrasana Block Prep
• Cat Pose Marjaryasana
••••• Chin Stand Viparita Shalabhasana
•• Cobra Pose Bhujangasana
•• Cobra Twist Tiryaka Bhujangasana
• Cow Pose Bitilasana
•• Fish Pose Matsyasana
••••• Formidable Face Pose Ganda Bherundasana
•• Half Camel Pose Ardha Ustrasana
••• Half Frog Pose Ardha Bhekasana
•• Half Frog at Wall Ardha Bhekasana Prep
•• Half Wheel Ardha Chakrasana
•••• King Cobra Pose Raja Bhujangasana
••••• King Pigeon Pose Eka Pada Rajakapotasana
••••• Kneeling Deep Backbend Kapotasana
••••• Little Thunderbolt Laghu Vajrasana
••• Locust Bound Salabhasana Baddha
•• Locust Pose Salabhasana
•• Melting Heart Anahatasana
••••• Mermaid Pose Eka Pada Rajakapotasana Mermaid
••••• One-Legged King Pigeon II Eka Pada Rajakapotasana III
••••• One-Legged Wheel Eka Pada Urdhva Dhanurasana
••••• Pigeon King Variation Eka Pada Rajakapotasana II
• Puppy Pose Uttana Shishosana
••• Reclined Hero Half Ardha Supta Virasana
•••• Reclining Hero Supta Virasana
•• Reverse Tabletop Pose Ardha Purvottanasana
• Sphinx Pose Salamba Bhujangasana
••• Standing Backbend Full Anuvittasana Full
••••• Two-Legged Inverted Staff Pose Dwi Pada Viparita Dandasana
••• Upward Bow Wheel Wall Walk Urdhva Dhanurasana Prep
••• Upward Plank Pose Purvottanasana
•• Upward-Facing Dog Urdhva Mukha Svanasana
•••• Wheel Pose Urdhva Dhanurasana
••• Wheel Prep on Blocks Urdhva Dhanurasana Block Prep
••• Wild Thing Camatkarasana

Forward Fold 23 poses

••• Cow-Face Forward Fold Adho Mukha Gomukhasana
••• Half Lotus Forward Fold Seated Ardha Padma Paschimottanasana
•• Half Split Ardha Hanumanasana
•• Half Standing Forward Fold Ardha Uttanasana
•••• Half-Bound Lotus Forward Fold Ardha Baddha Padma Paschimottanasana
•• Head-to-Knee Pose Janu Sirsasana
•••• Heron Pose Krounchasana
••• Marichi's Pose A Marichyasana A
••• Rabbit Pose Sasangasana
• Rag Doll Pose Uttanasana Variation
•• Seated Forward Bend Paschimottanasana
•••• Seated Straddle Samakonasana Seated
••••• Sleeping Tortoise Supta Kurmasana
•• Standing Forward Fold Uttanasana
•• Standing Forward Fold with Clasp Baddha Uttanasana
••• Three-Limbed Forward Bend Triang Mukhaikapada Paschimottanasana
••••• Tortoise Pose Kurmasana
••• Wide-Angle Seated Forward Bend Upavistha Konasana
•• Wide-Legged Forward Fold A Prasarita Padottanasana A
•• Wide-Legged Forward Fold B Prasarita Padottanasana B
•• Wide-Legged Forward Fold C Prasarita Padottanasana C
•• Wide-Legged Forward Fold D Prasarita Padottanasana D
••••• Yogic Sleep Pose Yoganidrasana

Twist 26 poses

••• Chair Twist Parivrtta Utkatasana
•••• Chair Twist Bound Baddha Parivrtta Utkatasana
••• Crescent Lunge Twist Parivrtta Anjaneyasana
•• Extended Puppy Twist Uttana Shishosana Parivrtta
••••• Full Lord of the Fishes Paripurna Matsyendrasana
••• Half Lord of the Fishes Ardha Matsyendrasana
•••• Marichi's Pose B Marichyasana B
••• Marichi's Pose C Marichyasana C
•••• Marichi's Pose D Marichyasana D
••••• Noose Pose Pasasana
•••• Pyramid Twist Parivrtta Parsvottanasana
• Reclined Cobbler Twist Supta Baddha Parivrtta
••• Reclining Big-Toe Twist Supta Padangusthasana Parivrtta
•• Revolved Abdomen Pose Jathara Parivrtti
••••• Revolved Bound Side Angle Baddha Parivrtta Parsvakonasana
••• Revolved Chair Prayer Twist Parivrtta Utkata Namaskar
••• Revolved Gate Pose Parivrtta Parighasana
••• Revolved Head-to-Knee Parivrtta Janu Sirsasana
••• Sage Bharadvaja II Bharadvajasana II
•• Sage Twist Bharadvajasana
••• Seated Wide Fold Twist Parivrtta Upavistha Konasana
• Supine Spinal Twist Supta Matsyendrasana
• Thread the Needle Parsva Balasana
••• Warrior I Prayer Twist Parivrtta Ashta Chandrasana
••• Wide Squat Twist Malasana Parivrtta
••• Wide-Legged Standing Twist Parivrtta Prasarita

Hip Opener 15 poses

•• Bound Angle Pose Baddha Konasana
••••• Compass Pose Parivrtta Surya Yantrasana
•••• Compass Prep Parivrtta Surya Yantrasana Prep
•• Cow Face Legs Gomukhasana Pada
•• Cradle Pose Hindolasana
•• Deer Pose Mrigasana
••• Double Pigeon Dwi Pada Kapotasana
••• Fire Log Pose Agnistambhasana
•••• Frog Pose Bhekasana
• Happy Baby Pose Ananda Balasana
••• Lizard Pose Utthan Pristhasana
••• Monkey Lunge Prep Anjaneyasana Deep
••• Pigeon Pose Eka Pada Kapotasana
•• Sleeping Pigeon Supta Kapotasana
••••• Split Hanumanasana

Core 14 poses

•• Balancing Table Pose Dandayamana Bharmanasana
••• Belly Twist Jathara Parivartanasana
•• Bird Dog Pose Chakravakasana Balance
••• Boat Pose Navasana
•••• Boat Twist Parivrtta Navasana
••• Boat to Low Boat Flow Navasana Vinyasa
•• Dolphin Plank Makara Adho Mukha Svanasana
••• Forearm Side Plank Vasisthasana Forearm
••• Four-Limbed Staff Pose Chaturanga Dandasana
•• Half Boat Pose Ardha Navasana
••• Hollow Body Hold Uttana Padasana Prep
•• Plank Pose Phalakasana
•• Reclining Leg Lifts Uttana Padasana
••• Seated Boat Balance Paripurna Navasana Hold

Supine 7 poses

• Half Happy Baby Ardha Ananda Balasana
• Knees-to-Chest Apanasana
•• Reclined Figure-Four Sucirandhrasana
••••• Reclined Giant Pose Supta Trivikramasana
•• Reclining Big-Toe Pose Supta Padangusthasana
• Supine Full-Body Stretch Utthita Supta Tadasana
• Wind-Relieving Pose Pavanamuktasana

Restorative 12 poses

• Banana Pose Bananasana
• Child's Pose Balasana
• Constructive Rest Savasana Bent-Knee
• Corpse Pose Savasana
• Crocodile Pose Makarasana
• Extended Child's Pose Utthita Balasana
• Legs-Up-Wall Bound Angle Viparita Karani Baddha Konasana
• Legs-Up-the-Wall Viparita Karani
• Reclined Bound Angle Supta Baddha Konasana
• Supported Bridge Pose Setu Bandha Salamba
• Supported Child's Pose Salamba Balasana
• Supported Fish Salamba Matsyasana

The SEGA Asana Index

Train with Master Segar

Complete asana directory

Standing 33 poses

Seated 11 poses

Balance 22 poses

Arm Balance 26 poses

Inversion 20 poses

Backbend 41 poses

Forward Fold 23 poses

Twist 26 poses

Hip Opener 15 poses

Core 14 poses

Supine 7 poses

Restorative 12 poses