Mountain Pose (Tadasana) is the foundational standing pose. You stand tall with feet grounded, spine long, and arms at your sides or overhead—simple, strong, and the starting point for almost every standing sequence.Cat Pose (Marjaryasana) is performed on hands and knees. You round the spine toward the ceiling, tucking the chin and tailbone, creating a gentle stretch through the back.Downward-Facing Dog (Adho Mukha Svanasana) forms an inverted V-shape. Hands and feet press into the mat, hips lift high, and the body lengthens from wrists to heels—one of yoga’s most recognizable poses.Child’s Pose (Balasana) is the classic resting pose. Kneeling, you fold forward with arms extended or by your sides, forehead to the mat, creating a safe, grounding shape that calms the nervous system.Cobra Pose (Bhujangasana) is a gentle backbend. Lying on the belly, you press the hands under the shoulders and lift the chest while keeping the hips grounded.Tree Pose (Vrksasana) is the classic balance pose. You stand on one leg and place the sole of the other foot against the inner thigh or calf, hands at the heart or overhead.Warrior I (Virabhadrasana I) is a strong lunge with hips facing forward, back leg straight, and arms reaching overhead.Warrior II (Virabhadrasana II) features a wide stance, front knee bent, arms extended parallel to the floor, and gaze over the front hand.Bridge Pose (Setu Bandhasana) is a gentle backbend. Lying on your back, you bend the knees, press the feet down, and lift the hips while keeping the shoulders grounded.Easy Pose (Sukhasana) is the simple cross-legged seated position used for meditation and breathing. Sit tall with a long spine and relaxed shoulders.Corpse Pose (Savasana) is the final relaxation pose. You lie flat on your back with arms and legs relaxed, palms facing up, completely still.Chair Pose (Utkatasana) looks as if you are sitting in an imaginary chair. Knees bend, hips shift back, and arms reach upward while the spine stays long.Standing Forward Fold (Uttanasana) is a forward bend from standing. You hinge at the hips and fold the torso over the legs, letting the head hang.Triangle Pose (Trikonasana) is a wide-legged standing pose. One hand reaches toward the front foot or shin while the other arm extends upward, creating a long diagonal line.Bound Angle Pose (Baddha Konasana), also called Butterfly, is a seated hip opener. Soles of the feet touch, knees drop out to the sides, and the spine stays upright.Seated Forward Fold (Paschimottanasana) is performed sitting with legs extended. You hinge at the hips and fold the torso forward over the legs.Sphinx Pose is a gentle chest-opening backbend. Lying on the belly, you prop yourself on the forearms with elbows under the shoulders and lift the chest.Locust Pose (Salabhasana) is a prone backbend. Lying face-down, you lift the chest, arms, and legs off the mat while keeping the gaze forward or slightly down.Plank Pose is a strong core and arm strengthener. The body forms a straight line from head to heels, supported on the hands and toes (or knees for a modification).Low Lunge (Anjaneyasana) is a hip-flexor stretch. The back knee rests on the mat while the front knee bends to 90 degrees and the arms reach upward or frame the front foot.Crescent Lunge (High Lunge) keeps the back leg lifted and straight while the front knee bends. Arms typically reach overhead, creating a long, strong line.Extended Side Angle (Utthita Parsvakonasana) starts from a Warrior II stance. The front forearm or hand rests on the front thigh or floor while the top arm reaches overhead, creating a long side-body stretch.Goddess Pose (Utkata Konasana) is a wide-legged squat with toes turned out. Knees bend deeply, arms often bend at the elbows in a “goal-post” shape or reach upward.Staff Pose (Dandasana) is the foundational seated pose with legs extended straight in front. You sit tall with a long spine, hands beside the hips, and legs actively engaged.Hero Pose (Virasana) is a kneeling seat. You sit between the heels with the tops of the feet on the mat and the spine upright—excellent for hip and knee mobility when practiced safely.Seated Spinal Twist (often Ardha Matsyendrasana or a simple variation) is performed sitting tall. One leg is bent or crossed while the torso rotates toward that side, hand on the opposite knee or floor.Happy Baby Pose (Ananda Balasana) is a supine hip opener. Lying on your back, you bend the knees toward the chest, hold the outer edges of the feet, and gently rock or stay still.Legs Up the Wall (Viparita Karani) is a restorative inversion. You lie on your back with the legs extended vertically up a wall, hips close to the wall, and arms relaxed.Upward-Facing Dog (Urdhva Mukha Svanasana) is a stronger backbend. From a prone position you straighten the arms, lift the chest and thighs off the mat, and roll the shoulders back.Reverse Warrior starts in Warrior II. The front arm reaches up and back while the back hand slides down the back leg, creating a side stretch and gentle backbend.Pyramid Pose (Parsvottanasana) is a standing forward fold with a short stance. The hips square forward, the front leg is straight, and the torso folds over the front leg.Wide-Legged Forward Fold (Prasarita Padottanasana) is a standing pose with a very wide stance. You hinge at the hips and fold the torso toward the floor between the legs.Camel Pose (Ustrasana) is a kneeling backbend. You kneel upright, place the hands on the heels or lower back, and lift the chest while gently arching the spine.Fish Pose (Matsyasana) is a gentle chest-opening backbend. Lying on your back, you lift the chest, support yourself on the elbows or forearms, and let the crown of the head rest lightly on the mat.Boat Pose (Navasana) is a core-strengthening pose. You balance on the sitting bones with legs lifted and arms extended forward, forming a V-shape with the body.Eagle Pose (Garudasana) is a balancing pose. You wrap one leg around the other and cross the arms in front of the body, creating a compact, focused shape.Half Moon Pose (Ardha Chandrasana) is a balancing side-body pose. From Triangle or a similar stance you lift the top leg parallel to the floor, stack the hips, and reach the top arm skyward.Warrior III (Virabhadrasana III) is a balancing pose. You stand on one leg and extend the other leg straight back while the torso and arms reach forward, creating a long horizontal line.Side Plank (Vasisthasana) is a lateral strength pose. From Plank you shift onto the outer edge of one foot and one hand, stacking the hips and reaching the top arm upward.Dolphin Pose is a forearm variation of Downward Dog. You start on your forearms and knees, then lift the hips high into an inverted V-shape, keeping the head off the mat. It builds shoulder strength while remaining accessible for most beginners.You scored 0 out of 40You scored 1 out of 40You scored 2 out of 40You scored 3 out of 40You scored 4 out of 40You scored 5 out of 40You scored 6 out of 40You scored 7 out of 40You scored 8 out of 40You scored 9 out of 40You scored 10 out of 40You scored 11 out of 40You scored 12 out of 40You scored 13 out of 40You scored 14 out of 40You scored 15 out of 40You scored 16 out of 40You scored 17 out of 40You scored 18 out of 40You scored 19 out of 40You scored 20 out of 40You scored 21 out of 40You scored 22 out of 40You scored 23 out of 40You scored 24 out of 40You scored 25 out of 40You scored 26 out of 40You scored 27 out of 40You scored 28 out of 40You scored 29 out of 40You scored 30 out of 40You scored 31 out of 40You scored 32 out of 40You scored 33 out of 40You scored 34 out of 40You scored 35 out of 40You scored 36 out of 40You scored 37 out of 40You scored 38 out of 40You scored 39 out of 40You scored 40 out of 40
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Yoga has become a gentle, accessible practice for many adults seeking better balance, flexibility, posture, and calm. Whether you attend a senior-friendly class, follow online videos, or simply stretch at home, certain poses appear again and again. This quiz tests how well you can recognize the most common ones. You’ll see classic shapes such as Tree Pose, Child’s Pose, Cobra, the Warriors, Downward Dog, and many other beginner-friendly asanas. The questions start easy and grow only a little more challenging. No advanced inversions or extreme flexibility required—just everyday poses most people encounter in gentle or intermediate classes. Take your time, trust your first impression, and see how many you can name correctly. Almost no one gets a perfect score, so enjoy the process and discover which shapes you already know well.
Yoga Novice Explorer
Yoga has become a gentle, accessible practice for many adults seeking better balance, flexibility, posture, and calm. Whether you attend a senior-friendly class, follow online videos, or simply stretch at home, certain poses appear again and again. This quiz tests how well you can recognize the most common ones. You’ll see classic shapes such as Tree Pose, Child’s Pose, Cobra, the Warriors, Downward Dog, and many other beginner-friendly asanas. The questions start easy and grow only a little more challenging. No advanced inversions or extreme flexibility required—just everyday poses most people encounter in gentle or intermediate classes. Take your time, trust your first impression, and see how many you can name correctly. Almost no one gets a perfect score, so enjoy the process and discover which shapes you already know well.