How Many Basic Yoga Asanas Are There?

Introduction – Why Learning the Basics Matters in Yoga Training

Yoga is more than just movement, it’s a complete system for physical, mental, and spiritual balance. But every journey starts with the basics. Whether you’re a beginner or training to be a teacher in Rishikesh, understanding the basic asanas lays the groundwork for safe and meaningful progress. These foundational poses not only improve flexibility and strength but also build awareness and control over the body.

If you’ve ever wondered how many yoga poses are there, or which ones you should start with, this guide will walk you through the essentials in a clear and approachable way.

How Many Asanas Are There in Yoga? A Look at Tradition and Modern Practice

Traditionally, ancient yogic texts like the Hatha Yoga Pradipika mention 84 classic asanas, believed to be ideal for meditation and spiritual growth. However, in today’s modern yoga systems, there are hundreds of variations developed for different body types, goals, and fitness levels.

So, if you’re asking how many yoga poses are there, the number can range from 84 to over 200 depending on the lineage and style. But for beginners and teacher trainees, it’s more important to focus on main yoga asanas, the postures that form the backbone of all yoga practice.

Read More: Why Is Kundalini Yoga Dangerous? The Truth About Its Risks and Rewards

What Are the Basic Asanas Every Yogi Must Know?

Here are some of the most commonly taught basic asanas in yoga teacher training programs, especially in Rishikesh. These poses help build strength, balance, flexibility, and breath awareness.

Tadasana (Mountain Pose)

Often called the mother of all asanas, Tadasana looks simple but teaches the foundation of alignment and posture. It strengthens the legs, improves balance, and creates a sense of grounded stillness. It’s often the starting point for standing sequences.

Adho Mukha Svanasana (Downward-Facing Dog)

One of the most practiced poses worldwide, this asana stretches the spine, hamstrings, and calves while building upper body strength. It also helps improve circulation and relieves fatigue, making it perfect for beginners.

Bhujangasana (Cobra Pose)

This gentle backbend opens the chest and strengthens the spine. Practicing Bhujangasana regularly supports posture and helps release stiffness from sitting too long.

Trikonasana (Triangle Pose)

Triangle pose is a standing posture that stretches the entire side body, strengthens the legs, and improves stability. It also supports digestion and increases overall body awareness.

Balasana (Child’s Pose)

A deeply relaxing pose, Balasana is often used as a rest during challenging sequences. It gently stretches the lower back and helps calm the mind. It teaches the importance of pausing and listening to the body.

Sukhasana (Easy Pose)

This seated posture might look easy, but it’s essential for breathwork and meditation. It encourages a straight spine and grounded hips. Sukhasana is often the first asana in yoga practice for calming the body and mind.

So, when someone asks, “what are some asanas of yoga I should start with?”, these six are your best companions.

How These Asanas Prepare You for Advanced Yoga Practice

Basic doesn’t mean easy, it means essential. When practiced regularly and with correct alignment, these poses create the physical and mental readiness needed for deeper and more advanced postures.

They teach you how to breathe consciously, where to place your attention, and how to move with control. They also prevent injuries, which is especially important during intensive yoga teacher training courses.

Building from the ground up is not only smart, it’s the traditional yogic way.

Why Learn Basic Asanas in Rishikesh – The Global Yoga Capital

Learning yoga in Rishikesh, the birthplace of yoga, offers more than just instruction, it provides immersion. The sacred environment, spiritual lineage, and certified teachers create a space where you don’t just learn the basic asanas, you live them.

Hari Om Yoga Vidya School in Rishikesh offers structured yoga teacher training programs that ensure a deep understanding of each pose, not just how to do it, but why it’s important and how it affects the body, breath, and energy.

Learn the Basics and Beyond at Hari Om Yoga Vidya School

Whether you’re a beginner eager to explore yoga or someone preparing to teach, Hari Om Yoga Vidya School helps you lay a strong foundation. Our 200-hour Yoga Teacher Training in Rishikesh introduces you to main yoga asanas with detailed alignment cues, modifications, and hands-on adjustments.

With experienced teachers, supportive community, and daily practice, you’ll gain both confidence and clarity in your yoga journey, from basic asanas to deeper, transformational kriyas and meditations.

Read More: Everything You Need to Know About Kundalini Yoga Teacher Training

Conclusion – Mastering the Basics Is the First Step to Mastery

The number of yoga poses may be vast, but the path begins with just a few. By understanding and practicing basic asanas, you create a solid structure for the rest of your yoga journey. These foundational postures are the doorways to strength, calm, and awareness.

If you’re still wondering how many asanas are there in yoga, don’t let the number overwhelm you. Start where you are. Let each pose teach you something new. And remember, in yoga, it’s not about how far you can bend, but how deeply you can connect.