--- title: "Traditional Yoga Asana Guide & Wellness Tips in HSR Layout" description: "Explore our library of yoga asanas and wellness techniques. Learn about correct alignment, therapeutic benefits, and traditional Hatha practice with AIKIA Yogashala." canonical: https://mytribe.in/aikia_yogashala/yoga-classes/asana-wellness-library last_updated: 2025-08-31 --- # Traditional Yoga Asana Library and Alignment Guide Tribe Verified · Small batch yoga classes in HSR Layout By [Aikia Yogashala](https://mytribe.in/aikia_yogashala) · Available online, at Aikia Yogashala in HSR Layout, or at your location across Bengaluru · ₹3,000 per month (estimate) Part of [Yoga Classes](https://mytribe.in/aikia_yogashala/yoga-classes). [View full gallery](https://mytribe.in/aikia_yogashala/yoga-classes/gallery) Understand the intent behind the pose. This is our collection of asanas, focused on traditional alignment, therapeutic benefits, and the Hatha-Vinyasa path. ## Photos and videos - ![Bhujangasana (Cobra Pose) is a foundational heart-opening backbend. This infographic explains how it strengthens the spine, opens the lungs, and relieves stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a249e332-931b-4a6d-9721-a5b47e63a042) - ![Natarajasana (Dancer's Pose) is the dance of life. Learn how this graceful pose improves balance, enhances flexibility, and strengthens the legs and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49d23e0f-cad4-49ab-bca5-00757d7929f6) - ![Chakrasana (Wheel Pose) is a powerful backbend that opens the heart. Discover its benefits for flexibility, back strength, energy, and posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ad0c7d6-eb2b-4f45-8177-276c46555d6a) - ![Dhanurasana (Bow Pose) embodies energy and vitality. This infographic details its benefits for strengthening the back and thighs, enhancing breathing, and balancing energy centers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd5e9c21-9580-4e51-9de0-a34a5b2c2d53) - ![Paschimottanasana (Seated Forward Bend) is a journey inward. Learn how this pose strengthens the spine, enhances digestion, and activates key chakras for energy balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08396892-fd6f-44e2-bf20-f25222db1e1e) - ![Bakasana (Crow Pose) is a fun and empowering arm balance. This image highlights the focus and strength required to take flight in this foundational pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8fb8fc4-526c-490d-abf0-6aaaa084eba4) - ![Suryayantrasana is an energizing and playful pose that lights up your core. It's like plugging into the sun to recharge your body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01e52f33-9a2b-4629-a360-ae2c8362e002) - ![Can you guess this empowering yoga pose? It's a fun way to test your asana knowledge. Hint: it's a deep hip and shoulder opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a509f375-0a57-42f2-8b92-64c6939d7b84) - ![A student practices Eka Pada Rajakapotasana (Pigeon Pose) with a prop, a deep backbend that opens the heart and hips. The caption playfully notes hiding from the world's chaos.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aae92f4f-2acd-477d-a088-f2b4118cc7f6) - ![Guess and flex! Can you name this asana? This fun challenge invites you to identify Dhanurasana based on its shape and benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23e39e9f-1cec-49b2-816b-c7bd883fbbbe) - [Video: Can you name this arm balance asana? This video challenges you to identify the pose while listing its benefits, such as strengthening the arms and improving core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b919f04-cb3b-4b34-9bbb-2429388c12e7) - ![Shalamba Sirshasana (Supported Headstand) has many variations. This post explains how different leg movements can improve balance, strengthen the core, and deepen your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/587643e7-d125-4075-ac5b-9c2d2d5eac27) - [Video: This video breaks down asanas for balancing the thyroid, including Sarvangasana, Halasana, and Matsyasana, explaining how each pose stimulates the throat region.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a88d2826-45a9-421d-95d9-24efd65c472e) - ![Asana in Focus: Urdava Sethuasana (Upward Bridge Pose). This infographic details the physical benefits, such as stimulating abdominal organs and improving blood circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4df2a892-94f1-4163-bec8-afb755988b43) - ![This infographic explores the therapeutic benefits of Urdava Sethuasana, explaining how it can alleviate mild depression and fatigue by refreshing the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baaf62a8-d70a-4b14-a486-278b3d0cbec5) - ![A quick overview of the many benefits of yoga, from improving heart health and flexibility to boosting the immune system and reducing anxiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c36c9b71-ab4e-4d14-80d3-ab92cb1fa6be) - ![Get fit this Greeshma Ritu (Summer). This infographic introduces our summer wellness series, which combines Yoga and Ayurveda to balance the pitta dosha.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9b476b9-4adc-4610-b662-a6d929366773) - ![This infographic explains how to fight Agnimandya (weak digestive fire) with dynamic spinal movements and practices like Kapalbhati.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8300ebaf-ca49-4140-b396-670e7361856b) - ![Learn how to prevent Shira Shoola (headaches) with gentle Vinyasa flows and cooling pranayama techniques like Chandra Nadi.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61c9478e-411f-4c7c-a67a-55b740cec266) - ![This infographic shows how to overcome Daurbalya (weakness/fatigue) with gentle strengthening asanas and energizing pranayama like Bhastrika.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c9be296-2d9a-4402-8acd-07f5a688bc00) - ![Prevent Nidranasha (sleeplessness) with deep, relaxing Yin Yoga practices and calming pranayama like Chandra Bhedan and Bhramari.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3e79bc3-fca9-43ab-8081-6e4a07c63429) - ![Overcome Bala-Kshaya (energy reduction) with gentle Sukshma Vyayam (subtle exercises) and cooling pranayama to gently energize the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/083c1cfc-2e7b-44b8-a0a3-fde5e3f3c03e) - [Video: Say goodbye to back pain with this simple and effective asana. This video offers a quick tip to help alleviate discomfort and improve your spinal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68e51e3f-6897-43d5-aa75-3bc8c6308b56) ## About Asana & Wellness Library At our shala, an asana is never just a photo to mimic. Whether we are teaching a backbend like Chakrasana or a restorative pose, the focus is on using props—blocks, belts, and chairs—to support your body while it learns. We do not chase aesthetic perfection; we guide you toward proper alignment that respects your current limitations and builds actual strength. Yoga is often misunderstood as a display of flexibility. At AIKIA, we break this down. The poses in this library are not about how deep you can bend, but how well you can breathe and hold your structure. We use Iyengar-style alignment cues because they keep you safe, whether you are a complete beginner or a long-time practitioner. You will find specific protocols here—like Sarvangasana for thyroid regulation or Paschimottanasana for spinal health—which we adapt based on your specific health needs. We do not believe in one-size-fits-all sequencing. In our HSR Layout studio, the practice changes to address the collective energy and physical reality of the students present that day. If you are struggling with chronic back pain, desk stiffness, or simply want to understand why your shoulder does not open, our sessions are designed to give you those answers, not just a workout. We focus on the science of the practice to ensure that your time on the mat translates into better movement in your daily life. ## About Aikia Yogashala We are Namita and Surya from AIKIA Yogashala. We started this space in HSR Layout to cut through the noise and teach yoga as a daily discipline, not a temporary trend. If you are ready to stop performing and start understanding your body, come practice with us. 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