Yoga Moves Chart
A yoga chart on the wall or mat-side makes home practice easier: no scrolling on your phone mid-pose. This printable pack shows 18 foundational yoga poses as clear figures with their English and Sanskrit names and a one-line cue for each, grouped into standing, balancing, floor and resting poses — with ready-made sequences and a plan for your first week.
Yoga Pose Chart Pack
Printable yoga chart with 18 illustrated poses, pose cards with Sanskrit names and cues, morning and evening sequences, a 7-day beginner plan and a practice log.
- Poster chart (PDF)
- Pose cards (PDF/DOCX)
- Morning flow (PDF)
- Evening sequence (PDF)
- 7-day plan (PDF/DOCX)
- Practice log (XLSX)
Formats: PDF, DOCX, XLSX. Instant download after payment (link valid 72 hours, up to 5 downloads). AI-assisted: the templates were drafted with AI help and reviewed and laid out by Kedop.
$6.00 USD, one-time
Secure card checkout by Stripe. Full refund within 7 days — see the refund policy and license.
What’s in the yoga chart pack
- Poster chart — all 18 poses on one page with names and figures.
- Pose cards — one card per pose with Sanskrit name and alignment cues, to shuffle into your own sequences.
- Morning flow — a gentle 15-minute sequence from Mountain to Corpse pose.
- Evening wind-down — floor poses to relax before bed.
- 7-day beginner plan — short daily sessions that build up gradually.
- Practice log — track time, poses and how you felt, in PDF and Excel.
The 18 poses in the chart
| Pose | Sanskrit | Cue |
|---|---|---|
| Mountain | Tadasana | Stand tall, feet hip-width, arms by your sides. |
| Tree | Vrksasana | Foot on inner calf or thigh (not the knee); hands overhead or at heart. |
| Chair | Utkatasana | Sit back as if into a chair, knees over ankles, arms up. |
| Standing forward fold | Uttanasana | Hinge at the hips, knees soft, let the head hang. |
| Warrior I | Virabhadrasana I | Front knee over ankle, back foot angled, hips square, arms up. |
| Warrior II | Virabhadrasana II | Front knee bent, arms wide at shoulder height, gaze over front hand. |
| Triangle | Trikonasana | Legs straight and wide, reach forward then down to the shin, top arm up. |
| Low lunge | Anjaneyasana | Back knee down, front knee over ankle, lift the chest and arms. |
| Plank | Phalakasana | Shoulders over wrists, body in one straight line, core engaged. |
| Downward-facing dog | Adho Mukha Svanasana | Hips high, hands and feet pressing down, heels reaching toward the floor. |
| Cobra | Bhujangasana | Lying on the front, press gently through the hands to lift the chest. |
| Cat–cow (tabletop) | Marjaryasana–Bitilasana | Hands under shoulders, knees under hips; round then arch the spine with the breath. |
| Child’s pose | Balasana | Sit back on the heels, fold forward, arms long or by the sides. |
| Seated forward fold | Paschimottanasana | Legs long, hinge forward from the hips with a long spine. |
| Easy seated pose | Sukhasana | Sit cross-legged, spine tall, hands resting on the knees. |
| Boat | Navasana | Balance on the sit bones, lift the legs, arms reach forward. |
| Bridge | Setu Bandhasana | Lying on the back, feet flat, lift the hips. |
| Corpse pose | Savasana | Lie flat, arms relaxed, eyes closed, breathe naturally. |
Grouping poses
The chart groups poses by type. Standing poses — Mountain, Chair, Warriors, Triangle — build strength and stability in the legs. Balancing poses such as Tree train focus. Floor poses such as Cat–cow, Cobra and Bridge work the spine gently. Resting poses — Child’s pose and Corpse pose — let you recover and finish calmly. A balanced session usually moves from standing to floor and ends with rest.
A sample 15-minute morning flow
| Order | Pose | Time |
|---|---|---|
| 1 | Easy seated pose — settle and breathe | 1 min |
| 2 | Cat–cow | 1 min |
| 3 | Downward-facing dog | 1 min |
| 4 | Standing forward fold | 1 min |
| 5 | Mountain | 30 s |
| 6 | Chair | 30 s |
| 7 | Warrior I, each side | 1 min |
| 8 | Warrior II, each side | 1 min |
| 9 | Triangle, each side | 1 min |
| 10 | Tree, each side | 1 min |
| 11 | Bridge | 1 min |
| 12 | Child’s pose | 1 min |
| 13 | Corpse pose | 3 min |
Tips for practising at home
- Practise on an empty stomach or a couple of hours after a meal.
- Use a non-slip mat; a folded blanket helps under knees.
- Breathe slowly through the nose and never hold your breath.
- Move into poses gently and stop if you feel sharp pain.
- Blocks, a strap or a cushion make poses more accessible.
- Little and often — ten minutes a day beats an hour once a week.
Safety
Yoga is generally safe for healthy people when practised carefully, but some poses are not suitable for everyone. If you are pregnant, have high blood pressure, glaucoma, back or joint problems, or have had recent surgery, check with a doctor or physiotherapist first and consider a class with a qualified teacher who can offer modifications. The charts are for general guidance, not instruction or medical advice.
How to use the pose cards
Print the pose cards on card stock and cut them out. Lay them in a row on the floor to plan a sequence — for example three standing poses, a balance, two floor poses and a rest. Children enjoy picking cards at random for a “yoga game”, and teachers can use them as station cards in PE lessons. The Word version lets you edit cues or add your own poses.
Formats and printing
The poster prints on US Letter or A4, and scales well to A3 or tabloid for a wall chart. Cards print six to a page. The practice log comes as a printable PDF and an Excel sheet that totals minutes per week.
AI-assisted content
Pose descriptions and sequences were drafted with AI assistance and reviewed by Kedop. Figures are simplified illustrations, not exact demonstrations.
Frequently asked questions
What is included in the yoga moves chart?
A poster of 18 poses, pose cards, two sequences, a 7-day beginner plan and a practice log.
Are the poses suitable for beginners?
Yes, they are foundational poses; use props and move gently.
Do the charts include Sanskrit names?
Yes, every pose has its English and Sanskrit name.
What size do the charts print?
US Letter and A4, and they can be scaled up for a wall poster.
Can I edit the cards?
Yes, a Word version is included.
Is this a subscription?
No, it is a one-time download.