There are only 12 basic yoga poses with endless variations on the themes.
By that I mean that there are only a handful of basic shapes that make up the majority of yoga poses. But you can play with that basic shape by recreating it’s form in different relationships to gravity to get hundreds of different yoga poses.
Let’s start with a basic right angle shape. If you stand in Mountain pose and bend yourself in half, you will come into a pose called Ardha Uttanasana, or Half Forward Bend. This version of the shape begins to challenge the flexibility of your hamstrings but in such a way that you are working with gravity to help you fold in half.
Half Forward Bend or Ardha Uttanasana
If you take that same shape sitting on the floor with your legs stretched out straight in front of you this is Dandasana, or Staff Pose. This challenges the flexibility of your hamstrings even more. But in this orientation to gravity, if your hamstrings are tight, you will feel yourself almost being pulled backward.
Staff Pose or Dandasana
If you lean back about 30 degrees and lift your feet up off the floor this will bring you into boat pose. In this version of the 90 degree angle your abdominal muscles are being challenged.
Boat Pose or Navasana
If you turn your Boat Upside Down and stretch your arms overhead, you will find yourself in Downward Facing Dog. While Down Dog challenges your arm strength, it also continues to challenge your hamstring flexibility.
Down Dog or Adho Mukha Svanasana
If you back your Dog up so that your heels touch the wall and then walk your feet up onto the wall so that your legs are parallel to the floor and your arms and torso are vertical, you have Half Handstand. This version of the 90 degree posture challenges your arm strength.
Half Handstand or Ardha Adho Mukha Vrksasana
And finally, if you are tired after doing all of these 90 degree shapes, you can take your legs up the wall and rest in a restorative pose. This version of the basic right angle shape is good for resting and refreshing yourself, especially if you have been standing on your feet all day.
Legs Up The Wall or Viparita Karani