Name That Yoga Pose Quiz: Sanskrit & English

❌ Incorrect:
Malasana – Garland Pose
A deep squat with feet turned out, hands in prayer at the heart center, and elbows pressing against the inner knees.
Focus: Opens the hips, stretches ankles and lower back, and supports digestion.

Marjaryasana – Cat Pose
On hands and knees in a tabletop position, arching the spine upward while tucking the chin and tailbone.
Focus: Improves spinal flexibility, massages internal organs, and releases tension in the back and neck.

❌ Incorrect:
Bhujangasana – Cobra Pose
Lying on the belly with palms under shoulders, elbows hugged in, and chest lifted upward while keeping the pelvis grounded.
Focus: Strengthens the spine, opens the chest and shoulders, and stimulates abdominal organs.

Utkatasana – Chair Pose
Standing pose where knees are bent deeply, hips shift back as if sitting in a chair, and arms extend upward alongside the ears.
Focus: Builds strength in the thighs, glutes, and core; improves balance and focus.

❌ Incorrect:
Supta Baddha Konasana – Reclining Bound Angle Pose
Lying on the back with the soles of the feet together and knees dropping outward, arms resting by the sides or on the belly.
Focus: Opens the hips and chest, promotes relaxation, and reduces stress and anxiety.

Viparita Karani – Legs-Up-the-Wall Pose
Lying on the back with legs extended vertically up a wall, arms relaxed by the sides.
Focus: Improves circulation, relieves tired legs, and calms the nervous system.

❌ Incorrect:
Paschimottanasana – Seated Forward Bend
Seated with legs extended straight forward, folding from the hips to reach toward the feet or shins.
Focus: Stretches the spine, hamstrings, and lower back; calms the mind and relieves stress.

Ardha Matsyendrasana – Half Lord of the Fishes Pose
Seated spinal twist with one leg bent and crossed over the other, opposite elbow pressing against the raised knee.
Focus: Increases spinal flexibility, stimulates digestion, and detoxifies internal organs.

❌ Incorrect:
Uttanasana – Standing Forward Bend
Standing with feet hip-width apart, folding forward from the hips with a long spine, letting the head and arms hang.
Focus: Stretches the hamstrings, calves, and spine; helps relieve anxiety and fatigue.

Setu Bandhasana – Bridge Pose
Lying on the back with knees bent, feet hip-width apart, and hips lifted while arms press into the mat.
Focus: Strengthens the back, glutes, and legs; opens the chest and improves circulation.

❌ Incorrect:
Phalakasana – Plank Pose
Body in a straight line, supported by hands and toes, shoulders stacked over wrists, core engaged.
Focus: Strengthens the arms, core, and spine; improves posture and endurance.

Salamba Sirsasana – Supported Headstand
Inverted pose balancing on the head with forearms on the ground and legs extended upward.
Focus: Boosts circulation, builds upper body strength, and enhances mental clarity and focus.

❌ Incorrect:
Urdhva Mukha Svanasana – Upward-Facing Dog Pose
Lying face down, lifting both the chest and thighs off the ground with straight arms and tops of the feet pressing into the mat.
Focus: Strengthens the arms and spine, opens the chest, and improves posture.

Dhanurasana – Bow Pose
Lying on the stomach, bending the knees and reaching back to hold the ankles, lifting the chest and thighs off the mat.
Focus: Stretches the front body, strengthens the back, and improves posture and digestion.

❌ Incorrect:
Salabhasana – Locust Pose
Lying face down with arms by the sides, lifting the chest, arms, and legs off the ground while keeping legs straight.
Focus: Strengthens the back, glutes, and legs; enhances posture and relieves fatigue.

Setu Bandhasana – Bridge Pose
Lying on the back with knees bent and feet hip-width apart, pressing into the feet to lift the hips, arms alongside the body.
Focus: Opens the chest, strengthens the back and legs, and improves circulation.

❌ Incorrect:
Kapotasana – Pigeon Pose
Kneeling backbend where the chest lifts and arms reach overhead or back toward the feet, often confused with pigeon variations.
Focus: Opens the chest, stretches the thighs and hip flexors, and increases spinal flexibility.

Parivrtta Janu Sirsasana – Revolved Head-to-Knee Pose
Seated with one leg extended and the other bent, twisting and reaching the opposite arm over the head toward the foot.
Focus: Stretches the spine, shoulders, and hamstrings; promotes digestion and detoxification.

❌ Incorrect:
Marjaryasana – Cat Pose
From tabletop, spine rounds upward, chin tucks to chest, and tailbone curls under.
Focus: Increases spinal flexibility, relieves tension in the back and neck, and massages abdominal organs.

Utthita Balasana – Extended Child’s Pose
Kneeling with arms stretched forward and torso resting over the thighs, forehead touching the mat.
Focus: Gently stretches the back, shoulders, and arms; calms the mind and relieves fatigue.

❌ Incorrect:
Padmasana – Lotus Pose
A cross-legged seated pose where each foot is placed on the opposite thigh, with knees close to the ground.
Focus: Deepens hip flexibility, calms the mind, and prepares the body for long meditation sessions.

Virasana – Hero Pose
Seated between the heels with knees together and feet outside the hips, spine tall and hands resting on the thighs.
Focus: Stretches the thighs, knees, and ankles; supports digestion and improves posture.

❌ Incorrect:
Garudasana – Eagle Pose
Standing balance pose with one leg wrapped around the other and arms twisted together in front of the face.
Focus: Improves concentration, strengthens the legs, and stretches the upper back and shoulders.

Vajrasana – Thunderbolt Pose
Kneeling pose with hips resting on the heels, back straight, and hands on the thighs.
Focus: Supports digestion, improves posture, and calms the mind during meditation or breathwork.

❌ Incorrect:
Anjaneyasana – Low Lunge Pose
Front knee bent at a 90-degree angle, back knee on the ground, and arms extended overhead with the chest lifted.
Focus: Stretches the hips, quads, and groin; builds strength and improves balance.

Kapotasana – Full Pigeon Pose
A deep backbend from kneeling, chest arched back toward the feet, arms reaching to hold the heels.
Focus: Expands the chest and shoulders, strengthens the spine, and deeply opens the front body.

❌ Incorrect:
Utthita Ashwa Sanchalanasana – Extended Lunge Pose
Front knee bent at 90 degrees, back leg extended with toes tucked or flat, torso upright with arms reaching overhead.
Focus: Strengthens the legs, stretches the hips and groin, and improves balance.

Trikonasana – Triangle Pose
Standing pose with legs wide apart, one hand reaching toward the front foot and the other extended straight up, torso open to the side.
Focus: Stretches the legs, hips, and spine; improves stability and opens the chest.

❌ Incorrect:
Upavistha Konasana – Wide-Angle Seated Forward Bend
Seated with legs extended wide apart, torso folds forward between the legs with arms reaching out.
Focus: Opens the hips and hamstrings, stretches the inner thighs, and soothes the nervous system.

Dandasana – Staff Pose
Seated with legs extended straight in front, spine tall, and hands pressing gently into the mat beside the hips.
Focus: Strengthens the back and core, improves posture, and prepares the body for deeper seated poses.

❌ Incorrect:
Sukhasana – Easy Pose
Seated cross-legged with shins loosely stacked, spine tall, and hands resting comfortably.
Focus: Provides comfort for meditation, supports breath awareness, and grounds the body and mind.

Virasana – Hero Pose
Kneeling with the knees together and feet apart, sitting back between the heels with a long spine.
Focus: Stretches the thighs and ankles, aids digestion, and builds stillness and focus.

❌ Incorrect:
Bitilasana – Cow Pose
From tabletop, the belly drops down, chest lifts, and gaze is forward or slightly up.
Focus: Gently warms and stretches the spine, stimulates the abdominal organs, and improves posture.

Adho Mukha Svanasana – Downward-Facing Dog Pose
An inverted V-shape with hands and feet on the mat, hips lifted high, and heels pressing toward the floor.
Focus: Stretches the hamstrings, calves, and spine; strengthens the arms and shoulders; calms the mind.

❌ Incorrect:
Supta Baddha Konasana – Reclining Bound Angle Pose
Lying on the back with the soles of the feet together and knees relaxed outward, arms resting by the sides.
Focus: Opens the hips and chest, promotes relaxation, and reduces stress.

Setu Bandhasana – Bridge Pose
Lying on the back with knees bent and feet hip-width apart, lifting the hips while pressing into the feet and arms.
Focus: Strengthens the legs, glutes, and back; opens the chest and improves circulation.

❌ Incorrect:
Sarvangasana – Shoulder Stand
Lying on the back, lifting legs and torso vertically with hands supporting the lower back, chin gently tucked.
Focus: Improves circulation, strengthens the shoulders and core, and stimulates the thyroid gland.

Viparita Karani – Legs-Up-the-Wall Pose
Lying on the back with legs extended vertically up a wall, arms relaxed at the sides.
Focus: Relieves tired legs, supports venous return, and promotes deep relaxation and stress relief.

❌ Incorrect:
Uttanasana – Standing Forward Bend
Feet hip-width apart, folding forward from the hips with chest toward the thighs and hands reaching for the floor or ankles.
Focus: Stretches the hamstrings, calves, and back; relieves stress and anxiety.

Trikonasana – Triangle Pose
Feet wide apart, front leg straight, reaching one arm toward the front foot and the other upward, forming a triangle shape.
Focus: Stretches the legs, hips, and spine; opens the chest and strengthens the legs and core.

❌ Incorrect:
Chaturanga Dandasana – Four-Limbed Staff Pose
A low plank position with elbows bent at 90 degrees, body parallel to the ground, core engaged, and shoulders aligned with elbows.
Focus: Builds upper body strength, tones the core, and prepares the body for arm balances.

Setu Bandhasana – Bridge Pose
Lying on the back with knees bent and feet hip-width apart, lifting the hips upward while pressing arms and shoulders into the mat.
Focus: Strengthens the back, glutes, and legs; opens the chest and improves circulation.

❌ Incorrect:
Virabhadrasana II – Warrior II Pose
Front knee bent, arms extended parallel to the floor, and hips open to the side with gaze over the front hand.
Focus: Builds strength and endurance in the legs, opens the hips and chest, and enhances focus.

Utthita Trikonasana – Extended Triangle Pose
Front leg straight, torso extended over the front leg, one hand reaching down and the other stretching upward.
Focus: Stretches the legs, hips, and spine; improves balance and stability.

❌ Incorrect:
Halasana – Plow Pose
From shoulder stand, legs drop overhead with toes reaching toward or touching the floor behind the head, arms extended or supporting the back.
Focus: Stretches the spine and shoulders, soothes the nervous system, and stimulates internal organs.

Viparita Karani – Legs-Up-the-Wall Pose
Lying on the back with legs extended vertically up a wall, arms resting by the sides or on the belly.
Focus: Relieves tired legs, promotes circulation, and deeply relaxes the body and mind.

❌ Incorrect:
Halasana – Plow Pose
From shoulderstand, legs drop overhead with toes reaching toward or touching the floor, arms either extended or supporting the back.
Focus: Stretches the spine and shoulders, stimulates digestion, and promotes relaxation.

Adho Mukha Vrksasana – Handstand Pose
An advanced arm balance with the body inverted vertically, supported by the hands, and the legs extended straight overhead.
Focus: Builds upper body strength, improves balance and confidence, and energizes the entire body.

❌ Incorrect:
Supta Padangusthasana – Reclining Hand-to-Big-Toe Pose
Lying on the back with one leg extended on the mat and the other raised, holding the raised foot with the hand or a strap.
Focus: Stretches the hamstrings and calves, improves flexibility, and relieves lower back tension.

Ananda Balasana – Happy Baby Pose
Lying on the back, knees bent toward the armpits while holding the outer edges of the feet with the hands.
Focus: Opens the hips and lower back, relieves stress, and encourages a playful, calming energy.

❌ Incorrect:
Paschimottanasana – Seated Forward Bend
Seated with legs extended, folding forward from the hips with arms reaching toward the feet.
Focus: Stretches the spine, hamstrings, and lower back; soothes the nervous system.

Virasana – Hero Pose
Kneeling with knees together and feet apart, sitting on the floor or a block between the heels with a straight spine.
Focus: Stretches the thighs, knees, and ankles; promotes stillness and digestive support.

❌ Incorrect:
Baddha Konasana – Bound Angle Pose
Seated with soles of the feet pressed together and knees dropping to the sides, hands holding the feet or ankles.
Focus: Opens the hips and groin, improves circulation, and supports digestive and reproductive health.

Janu Sirsasana – Head-to-Knee Pose
Seated with one leg extended and the other foot placed against the inner thigh, folding forward over the extended leg.
Focus: Stretches the spine, hamstrings, and back; soothes the nervous system and supports internal organ health.

❌ Incorrect:
Setu Bandhasana – Bridge Pose
Lying on the back with knees bent, feet grounded, and hips lifted while shoulders stay on the mat.
Focus: Strengthens the legs and back, opens the chest, and soothes the nervous system.

Bhujangasana – Cobra Pose
Lying on the belly with hands under the shoulders, elbows close to the ribs, and chest lifted using back muscles.
Focus: Opens the heart, strengthens the spine, and helps relieve fatigue and stress.