If you’re a yoga newbie, you might be wondering, “how much yoga poses are there?”
Is yoga just about memorizing a lot of poses, or is it more about a journey for your mind, body, and spirit?
The truth is a bit more complicated.
There are 84 traditional poses, but nowadays, you can find hundreds of different styles and variations.
From sun salutations to heart-opening backbends, yoga has turned into a flexible way to explore yourself.
At Samma Karuna, a well-known school for yoga, tantra, and healing retreats, we focus on more than just the poses.
While they’re definitely a key part of the practice, they’re just one piece of the bigger yoga picture.
So, how many yoga poses are there?
What is a Yoga Pose or Asana?
A yoga pose, also known as an asana, is a specific position you hold while practicing yoga.
Each pose helps to strengthen your body, boost flexibility, improve balance, and sharpen mental focus.
Some poses are gentle and relaxing, while others provide a more challenging workout.
For instance, Child’s Pose (Balasana) is a nice, restful stretch for your back, while Downward Dog (Adho Mukha Svanasana) works your arms and legs.
If you’re new to yoga, it’s helpful to check out our Yoga 101 guide.
How much Yoga Poses are there?
Yoga includes hundreds of poses, and the list keeps growing.
Many people say there are about 200 yoga poses in modern practice, with some advanced styles listing over 1,000 variations.
When you look at traditional yoga, though, it really only has a handful of main poses that center around meditation.
The yogic system actually pinpointed 84 asanas that can transform your body and mind for better wellbeing.
Yoga is always evolving because new styles and teachers are constantly coming up with fresh combinations and variations.
Whether you’re sticking to a steady Hatha flow on your mat or enjoying a somatic yoga retreat, the number of poses isn’t as important as the intention behind them.
But don’t forget, yoga poses aren’t the same as Pilates moves.
Why did ancient Yoga have few poses, but modern Yoga has hundreds?
Back in the day, yoga was pretty simple with just a handful of poses meant for seated meditation.
The term “asana” literally means “seat.”
Ancient texts focused on stable sitting positions to help with breathing, concentration, and mantra repetition.
The aim was more about mental and spiritual discipline than physical movement.
As yoga evolved, especially in the 20th century, it started to add in more physical movements like standing poses, twists, backbends, and balances.
This change was influenced by the rise of fitness culture in India and the West and the realization that movement can really help with breathing, mental clarity, and overall health.
These days, yoga mixes traditional practices with modern movement science, resulting in hundreds of poses tailored to different needs and styles.
At Samma Karuna, our yoga retreats focus more on your spiritual well-being than on your physical fitness routine.
However, poses are still part of our teaching, even when you are studying with us to become certified as a yoga teacher.
The most popular Yoga Poses you’ll actually use
When new members of our community ask about the best poses, we often recommend these ones.
(You will practice these poses and many others during Samma Karuna’s retreats in Thailand or Greece)
1. Tadasana (Mountain Pose)
This is the foundation for all standing poses. It helps with posture, presence, and grounding, which you will use in every other pose.
2. Adho Mukha Svanasana (Downward Facing Dog)
This pose stretches your hamstrings, calves, and shoulders while calming your nervous system.
3. Bhujangasana (Cobra Pose)
This pose opens your heart and strengthens your spine. You’ll often find it in Vinyasa and Hatha classes at Samma Karuna.
4. Virabhadrasana I & II (Warrior I & II)
These strong poses build strength and focus while engaging your legs and core. They represent inner resilience, which you develop during your retreat.
5. Trikonasana (Triangle Pose)
This common pose improves your balance and stretches your sides.
6. Balasana (Child’s Pose)
This resting pose teaches you to let go. At Samma Karuna, you will learn to honor your limits and use this pose when needed.
In Summary
So, how many yoga poses are there?
The answer could be 84, 200, or even in the thousands.
But honestly, it’s all about this: there are as many poses as it takes for you to feel comfortable in your own skin.
Each pose is like a gateway.
If one catches your interest, Samma Karuna is here for you.
Check out our yoga retreats in Thailand to learn more.
