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Yoga Poses Dataset – Comprehensive Yoga Asanas Database

Yoga Poses Dataset

The Yoga Poses Dataset is a structured database containing a comprehensive list of yoga asanas used in traditional and modern yoga practice.

Yoga poses are widely used in fitness training, physical therapy, meditation practices, and wellness programs. This dataset provides organised information about various yoga poses, helping developers, fitness professionals, and researchers integrate structured yoga data into applications and analytics platforms.

Each entry includes important details such as the pose name, description, difficulty level, and the primary muscle groups or body areas involved.

The dataset has been cleaned and structured for easy integration into spreadsheets, databases, and software projects.

It is suitable for fitness developers, yoga instructors, health researchers, and data scientists who need structured yoga pose data for applications, educational tools, or analysis.

Dataset Contents

The dataset includes fields such as:

  • Pose Name
  • Sanskrit Name
  • Pose Category (Standing, Seated, Balance, Inversion, etc.)
  • Difficulty Level (Beginner / Intermediate / Advanced)
  • Primary Muscle Groups Targeted
  • Benefits
  • Short Description

Example Yoga Poses Included

  • Mountain Pose (Tadasana)
  • Warrior I (Virabhadrasana I)
  • Warrior II (Virabhadrasana II)
  • Triangle Pose (Trikonasana)
  • Tree Pose (Vrksasana)
  • Cobra Pose (Bhujangasana)
  • Downward Dog (Adho Mukha Svanasana)
  • Child’s Pose (Balasana)
  • Bridge Pose (Setu Bandhasana)
  • Lotus Pose (Padmasana)

...and many more yoga poses.

File Size 21.3 KB
Records 91
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13 columns 25 rows shown
  Asana (Romanized) Sanskrit English Name Alternative Names Type Effect on Spine Suitable for Meditation Difficulty Level Yin Yoga Variant Primary Benefits Target Body Areas Earliest Known Reference Notes
1 Adho Mukha Shvanasana अधोमुखश्वानासन Downward-Facing Dog Standing Forward bend No Beginner Full body stretch, strengthens arms and legs, calms the brain Shoulders, Hamstrings, Calves, Hands, Feet 18th C. HAP (dynamic); 20th C. TK One of the most recognised yoga poses; part of Sun Salutation
2 Adho Mukha Vrikshasana अधोमुखवृक्षासन Yoga Handstand Downward-Facing Tree Balancing No Advanced Strengthens shoulders, arms and wrists; improves balance and focus Shoulders, Arms, Wrists, Core 18th C. HAP Full arm balance; requires significant upper body strength
3 Akarna Dhanurasana आकर्णधनुरासन Shooting Bow Archer, Bow and Arrow Sitting No Intermediate Improves flexibility in legs and hips, strengthens arms Hips, Hamstrings, Arms 19th C. ST (as Dhanurasana)
4 Anantasana अनन्तासन Vishnu's Couch Pose Ananta's Pose Reclining No Intermediate Stretches hamstrings, improves balance, tones abdominal muscles Hamstrings, Hips, Core 20th C. LoY Named after the serpent Ananta on which Vishnu reclines
5 Anjaneyasana अञ्जनेयासन Crescent Moon Low Lunge Standing Backbend No Beginner Dragon Deep hip flexor stretch, opens chest, strengthens legs Hip Flexors, Quadriceps, Chest 20th C. Named after Hanuman's mother Anjani
6 Ardha Chandrasana अर्धचन्द्रासन Half Moon Standing No Intermediate Improves balance, strengthens legs and core, stretches hamstrings Legs, Core, Hamstrings, Chest 20th C. LoY
7 Ashtanga Namaskara अष्टाङ्ग नमस्कार Eight-Limbed Salutation Caterpillar Reclining No Beginner Strengthens arms and chest, prepares for Chaturanga Chest, Arms, Core 20th C. TK Part of the traditional Sun Salutation sequence
8 Astavakrasana अष्टावक्रासन Eight-Angled Pose Ashtavakra's Pose Balancing No Advanced Strengthens wrists, arms and shoulders; tones abdominal organs Arms, Wrists, Core, Obliques 20th C. LoY Named after the sage Ashtavakra
9 Baddha Konasana बद्धकोणासन Bound Angle Pose Cobbler's Pose, Bhadrasana Sitting Yes Beginner Butterfly Opens hips and groin, stimulates abdominal organs, improves circulation Hips, Groin, Inner Thighs 15th C. HYP; 17th C. GhS One of the classic meditation postures
10 Bakasana / Kakasana बकासन / ककासन Crane / Crow Crane (arms straight), Crow (arms bent) Balancing No Intermediate Strengthens arms and wrists, tones abdominals, improves balance Arms, Wrists, Core 17th C. HR Bakasana (crane) has straight arms; Kakasana (crow) has bent arms
11 Balasana बालासन Child's Pose Sitting No Beginner Child's Gently stretches back, hips and thighs; calms the mind; relieves stress Back, Hips, Thighs 20th C. TK Common resting pose between challenging asanas
12 Bhairavasana भैरवासन Formidable Pose Ankushasana Reclining No Advanced Extreme hip and hamstring flexibility, strengthens core Hamstrings, Hips, Core 19th C. ST Named after Bhairava, a fierce form of Shiva
13 Bharadvajasana भरद्वाजासन Bharadvaja's Twist Sitting Twist No Beginner Seated Twist Improves spinal rotation, massages abdominal organs, relieves lower back pain Spine, Shoulders, Hips 20th C. LoY Gentle twist accessible to most practitioners
14 Bhekasana भेकासन Frog Pose Reclining Backbend No Intermediate Stretches quadriceps and hip flexors, strengthens back Quadriceps, Hip Flexors, Back 20th C. LoY
15 Bhujangasana भुजङ्गासन Cobra Pose Reclining Backbend No Beginner Seal, Sphinx Strengthens spine, stretches chest and lungs, opens heart Spine, Chest, Shoulders, Abdomen 17th C. GhS 2.42 One of the oldest documented backbends
16 Bhujapidasana भुजपीडासन Arm-Pressing Posture Balancing No Advanced Snail Strengthens arms and wrists, improves balance Arms, Wrists, Core 20th C. LoY
17 Bidalasana / Marjariasana बिडालासन / मार्जरीआसन Cat Pose Cat-Cow (paired with Bitilasana) Kneeling Backbend No Beginner Improves spinal flexibility, relieves back tension, massages organs Spine, Back, Neck 20th C. Desikachar, Satyananda Usually practised with Cow Pose (Bitilasana) as Cat-Cow flow
18 Chaturanga Dandasana चतुरङ्गदण्डासन Four-Limbed Staff Pose Low Plank Reclining No Intermediate Builds upper body and core strength, tones arms Arms, Shoulders, Core, Wrists 20th C. TK Key transition in Sun Salutation and Vinyasa flows
19 Dandasana दण्डासन Staff Pose Sitting No Beginner Improves posture, strengthens back, stretches chest Spine, Back, Chest 8th C. PSV Foundation for all seated poses
20 Dhanurasana धनुरासन Bow Pose Reclining Backbend No Intermediate Opens chest and shoulders, stretches entire front body, strengthens back Back, Chest, Shoulders, Abdomen, Thighs 15th C. HYP 1.27
21 Durvasasana दुर्वासासन Durvasa's Pose Standing, Balancing No Advanced Extreme balance and hamstring flexibility Hamstrings, Hips, Core 19th C. ST (as Trivikramasana) Named after the short-tempered sage Durvasa
22 Garbha Pindasana गर्भासन Embryo in Womb Sitting No Advanced Massages abdominal organs, improves hip flexibility Hips, Abdomen, Arms 17th C. BaH Requires Lotus Pose as a prerequisite
23 Garudasana गरुडासन Eagle Pose Standing, Balancing No Intermediate Improves balance, stretches shoulders and upper back, strengthens legs Shoulders, Upper Back, Hips, Legs 19th C. ST Named after Garuda, the mythical eagle vehicle of Vishnu
24 Gomukhasana गोमुखासन Cow-Faced Pose Sitting Yes Intermediate Shoelace Opens shoulders and hips, stretches arms and chest Shoulders, Hips, Arms, Chest 4th C. DU One of the most ancient asanas; documented since 4th century
25 Gorakshasana गोरक्षासन Cowherd Pose Gorakhnath's Pose Sitting Yes Advanced Stimulates Muladhara chakra, improves pelvic flexibility Hips, Pelvis, Groin 14th C. ShS; 15th C. HYP; 17th C. GhS Named after Gorakhnath, legendary Hatha Yoga master
Showing first 25 rows of 91 total records
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