The Poses That Build Everything
You do not need to know 200 yoga poses. You need to know 20 — and know them well.
These 20 poses are the vocabulary of Power Yoga. They appear in every class, every flow, every sequence. Master these, and you can follow any Power Yoga class in the world. Skip these, and you will be lost in every class.
At Om’s Martial Arts & Fitness Studio, these 20 poses form the core curriculum of our Power Yoga program. They are taught progressively, with modifications for every level, and integrated into flowing sequences from Week 1.
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Standing Poses (6)
1. Tadasana – Mountain Pose
The foundation of all standing poses.
How to:
- Stand with feet together (or hip-width apart). Weight evenly distributed.
- Engage your thighs. Lift your kneecaps gently.
- Lengthen your tailbone toward the floor. Engage your lower belly.
- Roll your shoulders back and down. Arms by your sides, palms forward.
- Crown of your head reaches toward the ceiling. Gaze forward.
Benefits: Posture awareness, body alignment, grounding.
Common Mistakes: Locking knees, arching lower back, shrugging shoulders.
2. Virabhadrasana I – Warrior I
How to:
- From Mountain, step your right foot back 3-4 feet. Turn the right foot out 45°.
- Bend your left knee to 90° (knee over ankle).
- Raise your arms overhead. Palms face each other (or press together).
- Square your hips forward. Gaze up at your thumbs (or forward).
- Sink your hips down. Feel the stretch in the right hip flexor.
Benefits: Leg strength, hip flexor stretch, shoulder opening, focus.
Common Mistakes: Left knee past ankle, hips not squaring, shoulders shrugging.
Modification: Shorten the stance. Keep hands on hips if overhead is uncomfortable.
3. Virabhadrasana II – Warrior II
How to:
- From Mountain, step your feet wide (4-5 feet). Turn right foot out 90°, left foot in slightly.
- Bend your right knee to 90° (knee over ankle).
- Extend your arms parallel to the floor. Gaze over your right fingertips.
- Keep your torso vertical (do not lean forward).
- Press through the outer edge of the left foot.
Benefits: Leg strength, hip opening, stamina, focus.
Common Mistakes: Leaning the torso forward, knee collapsing inward, shoulders tensing.
Modification: Shorten the stance. Rest hands on the front thigh.
4. Virabhadrasana III – Warrior III
How to:
- From Warrior I, shift weight onto the front (left) leg.
- Lift the back (right) leg off the floor. Extend it straight behind you.
- Hinge forward at the hips. Your body forms a T-shape (torso parallel to the floor, back leg parallel to the floor).
- Arms extend forward (or by your sides, or in prayer at your heart).
- Gaze down at the floor. Engage your core.
Benefits: Balance, hamstring strength, core stability, focus.
Common Mistakes: Hips not level (one hip higher), arching the lower back, looking up.
Modification: Keep hands on a wall or chair for support. Bend the standing knee slightly.
5. Utkatasana – Chair Pose
How to:
- From Mountain, bend your knees and sink your hips back and down (as if sitting in a chair).
- Raise your arms overhead. Biceps by your ears.
- Keep your chest lifted. Weight in your heels.
- Gaze forward. Engage your core.
Benefits: Quad and glute strength, shoulder opening, cardiovascular.
Common Mistakes: Knees past toes, arching lower back, weight on toes.
Modification: Sit higher (less knee bend). Keep arms at heart center.
6. Trikonasana – Triangle Pose
How to:
- From Mountain, step feet wide (3-4 feet). Turn right foot out 90°, left foot in slightly.
- Extend your arms parallel to the floor.
- Hinge at the hips to the right. Reach your right hand toward your right shin, ankle, or the floor (or a block).
- Extend your left arm toward the ceiling. Gaze up at your left hand (or forward).
- Both legs straight. Chest open toward the ceiling.
Benefits: Hamstring and hip stretch, spinal mobility, shoulder opening.
Common Mistakes: Collapsing the chest forward, bending the front knee, locking the back knee.
Modification: Rest the right hand on a block or your shin (not the floor). Gaze forward.
Balancing Poses (3)
7. Vrksasana – Tree Pose
How to:
- From Mountain, shift weight onto your left foot.
- Place your right foot on your left inner thigh (or calf, or ankle — never on the knee).
- Press your foot into your leg and your leg into your foot (mutual resistance).
- Bring your palms to prayer at your heart (or extend arms overhead).
- Gaze at a fixed point (drishti). Breathe steadily.
Benefits: Balance, ankle strength, focus, hip opening.
Common Mistakes: Foot on the knee joint (dangerous), hips not square, holding breath.
Modification: Keep toes on the floor (kickstand). Use a wall for support.
8. Garudasana – Eagle Pose
How to:
- From Mountain, bend your knees. Cross your right thigh over your left.
- Hook your right foot behind your left calf (if possible).
- Extend your arms forward. Cross your left arm over your right. Bend elbows, wrap forearms, press palms together.
- Sink your hips. Lift your elbows to shoulder height. Gaze forward.
Benefits: Balance, shoulder and hip opening, focus, ankle strength.
Common Mistakes: Hunching the shoulders, not sinking the hips, losing balance.
Modification: Skip the leg wrap (stand on one leg, other foot on the floor). Skip the arm wrap (hug yourself).
9. Ardha Chandrasana – Half Moon Pose
How to:
- From Triangle Pose (right side), bend your right knee.
- Walk your left foot toward your right hand.
- Lift your left leg parallel to the floor. Extend your right arm toward the ceiling.
- Stack your hips (left hip over right hip). Gaze up at your right hand (or forward).
- Balance on your right leg. Engage your core.
Benefits: Balance, hamstring strength, hip opening, core stability.
Common Mistakes: Hips not stacked, collapsing the chest, locking the standing knee.
Modification: Keep the right hand on a block. Keep the left foot on the wall for support.
Floor Poses (6)
10. Adho Mukha Svanasana – Downward-Facing Dog
(Covered in detail in the Surya Namaskar guide. Summary here.)
How to: Inverted V-shape. Hands and feet on the floor. Hips lift toward the ceiling. Spine long. Heels reach toward the floor.
Benefits: Full-body stretch, shoulder opening, hamstring stretch, inversion.
11. Phalakasana – Plank Pose
(Covered in the Surya Namaskar guide. Summary here.)
How to: High push-up position. Body in a straight line. Core engaged. Shoulders over wrists.
Benefits: Core strength, shoulder stability, full-body engagement.
12. Chaturanga Dandasana – Four-Limbed Staff Pose
How to:
- From Plank, shift your shoulders slightly forward of your wrists.
- Lower your body halfway down (elbows at 90°, hugging the ribs).
- Body in a straight line. Core engaged. Gaze slightly forward.
- Do NOT let the hips sag or the shoulders drop below the elbows.
Benefits: Arm, chest, and core strength. Push-up equivalent.
Common Mistakes: Hips sagging, elbows flaring, shoulders below elbows.
Modification: Drop knees to the floor. Lower all the way to the belly. Build up gradually.
13. Bhujangasana – Cobra Pose
(Covered in the Surya Namaskar guide. Summary here.)
How to: Lie on your belly. Press palms into the floor. Lift your chest. Shoulders back and down. Pubic bone on the floor.
Benefits: Spinal extension, chest opening, shoulder retraction.
14. Urdhva Mukha Svanasana – Upward-Facing Dog
How to:
- Lie on your belly. Palms beside your lower ribs. Elbows hugged in.
- Press the tops of your feet and your palms into the floor.
- Straighten your arms. Lift your chest, hips, and thighs off the floor.
- Only your hands and the tops of your feet touch the floor.
- Draw your shoulders back. Gaze forward or slightly up.
Benefits: Deep spinal extension, chest opening, shoulder and arm strength.
Common Mistakes: Shoulders shrugging, hips not lifting, compressing the lower back.
Modification: Use Cobra Pose instead (hips on the floor, less intense).
15. Balasana – Child’s Pose
How to:
- Kneel on the floor. Big toes together. Knees wide (or together).
- Sit your hips back onto your heels.
- Fold forward. Extend your arms in front of you (or rest them by your sides).
- Rest your forehead on the floor. Breathe deeply.
Benefits: Rest, hip and shoulder stretch, spinal decompression, stress relief.
When to use: Anytime you need a break during practice. There is no shame in Child’s Pose.
Seated Poses (3)
16. Paschimottanasana – Seated Forward Fold
How to:
- Sit with your legs extended in front of you. Flex your feet (toes toward you).
- Inhale: lengthen your spine. Reach your arms overhead.
- Exhale: hinge at the hips and fold forward. Reach for your shins, ankles, or feet.
- Keep your spine long. Do not round your back.
- Let your head hang heavy. Breathe into the stretch.
Benefits: Hamstring and lower back stretch, spinal decompression, calming.
Common Mistakes: Rounding the upper back, forcing the head to the knees, locking the knees.
Modification: Bend the knees. Use a strap around the feet. Sit on a folded blanket (elevates the hips).
17. Ardha Matsyendrasana – Half Lord of the Fishes (Seated Twist)
How to:
- Sit with your legs extended. Bend your right knee. Place your right foot outside your left thigh.
- Bend your left knee. Bring your left heel toward your right hip (or keep the left leg extended).
- Inhale: lengthen your spine. Exhale: twist to the right.
- Place your right hand behind you. Hook your left elbow outside your right knee.
- Gaze over your right shoulder. Breathe into the twist.
Benefits: Spinal rotation, hip opening, digestion, detoxification.
Common Mistakes: Twisting from the neck (not the spine), collapsing the chest, forcing the twist.
Modification: Keep the bottom leg extended. Use a strap. Do not force the twist.
18. Eka Pada Rajakapotasana – Pigeon Pose
How to:
- From Downward Dog, bring your right knee forward. Place it behind your right wrist.
- Extend your left leg straight back. Hips square to the front.
- Walk your hands forward. Lower your torso toward the floor.
- Rest on your forearms (or extend your arms fully, forehead to the floor).
- Breathe into the right hip. Hold for 5-10 breaths. Switch sides.
Benefits: Deep hip opening (piriformis, external rotators), hip flexor stretch, emotional release.
Common Mistakes: Hips not square (one hip lifted), forcing the front shin parallel to the front of the mat, collapsing the chest.
Modification: Place a block or blanket under the right hip. Keep the front shin at a comfortable angle (not forced parallel). Use a strap on the back foot.
Restorative Poses (2)
19. Supta Baddha Konasana – Reclined Bound Angle (Butterfly)
How to:
- Lie on your back. Bring the soles of your feet together. Let your knees fall open.
- Rest your arms by your sides, palms up.
- Close your eyes. Breathe deeply. Hold for 1-5 minutes.
Benefits: Hip opening, inner thigh stretch, relaxation, stress relief.
Modification: Place blocks or bolsters under each knee for support.
20. Savasana – Corpse Pose
The most important pose in yoga.
How to:
- Lie on your back. Legs extended. Feet fall open.
- Arms by your sides, palms up. Shoulders relaxed.
- Close your eyes. Release your breath. Let your body sink into the floor.
- Relax every muscle — jaw, tongue, forehead, shoulders, hands, belly, legs.
- Stay for 5-10 minutes. Do not skip this.
Benefits: Deep relaxation, nervous system reset, integration of the practice, stress relief.
Why it matters: Savasana is where your body integrates the physical work. It is where the nervous system shifts from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest). Skipping Savasana is like skipping the “save” button after editing a document.
Common Mistakes: Fidgeting, checking the time, skipping it entirely.
Pose Progression by Level
| Level | Poses to Master |
|---|---|
| Beginner (0-3 months) | Mountain, Forward Fold, Plank, Cobra, Down Dog, Child’s Pose, Warrior I, Warrior II, Tree, Savasana |
| Intermediate (3-12 months) | + Warrior III, Chair, Triangle, Eagle, Chaturanga, Up Dog, Seated Twist, Pigeon |
| Advanced (12+ months) | + Half Moon, arm balances (Crow, Side Crow), inversions (Headstand, Shoulder Stand), backbends (Wheel, Camel) |
Frequently Asked Questions
Q: How long should I hold each pose?
A: In Power Yoga: 1-5 breaths (flowing). In Hatha / Iyengar: 5-30 breaths (held). For flexibility: 30-60 seconds per stretch. For strength: hold until fatigue (Plank, Chair).
Q: Do I need to do all 20 poses in every session?
A: No. A typical class includes 10-15 of these poses in a flowing sequence. You do not need to do all 20 every time.
Q: Which pose is most important for martial artists?
A: Pigeon Pose (hip opening for kicks), Warrior III (balance for stances), and Down Dog (shoulder and hamstring flexibility). These three directly improve martial arts performance.
Q: What if I can’t do a pose?
A: Use the modification. Every pose has one. The goal is not to “do the pose.” The goal is to feel the stretch or strength in your body, at your level. Ego has no place on the mat.
Q: How do I know if I’m doing a pose correctly?
A: You should feel the intended stretch or engagement (not sharp pain). If something hurts (sharp, pinching, joint pain), back off. At Om’s, instructors provide individual corrections in every class.
[→ Full FAQ: 250+ Power Yoga Questions Answered]
Master the 20 Poses at Om’s
These 20 poses are the alphabet of Power Yoga. Learn them, and you can read any sequence. Master them, and you can write your own practice.
At Om’s Martial Arts & Fitness Studio, every Power Yoga class builds on these foundational poses — with expert instruction, individual modifications, and progressive sequencing.
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Om’s Martial Arts & Fitness Studio – 20 poses. One breath. A lifetime of practice.