--- title: "Understanding Yoga Asanas: Therapeutic Benefits & Practice" description: "Explore the science behind yoga asanas at Aikia Yogashala. Learn therapeutic benefits, safe alignment, and techniques from our HSR Layout instructors." canonical: https://mytribe.in/aikia_yogashala/yoga-teacher-training/asana-library-know-your-poses last_updated: 2025-08-31 --- # Understanding Yoga Asanas: The Science Behind Every Pose Tribe Verified · Authentic Hatha and Vinyasa in HSR By [Aikia Yogashala](https://mytribe.in/aikia_yogashala) · At Aikia Yogashala in HSR Layout, Bengaluru · ₹95K Per Course (estimate) Part of [Yoga Teacher Training](https://mytribe.in/aikia_yogashala/yoga-teacher-training). [View full gallery](https://mytribe.in/aikia_yogashala/yoga-teacher-training/gallery) Yoga is a science of the body and mind. This library explores the therapeutic and energetic benefits of core asanas, grounding you in safe and mindful practice. ## Photos and videos - ![Asana in Focus: Urdava Sethuasana. This graphic details the therapeutic benefits of the Upward Bridge Pose, such as alleviating mild depression and aiding respiratory conditions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baaf62a8-d70a-4b14-a486-278b3d0cbec5) - ![Asana in Focus: Urdava Sethuasana. Here, we highlight the physical benefits, including stimulating abdominal organs for better digestion and improving blood circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4df2a892-94f1-4163-bec8-afb755988b43) - ![A look at the benefits of backbending asanas, which are a core part of our TTC. This graphic explains how they help release emotional blockages and build courage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bbcf971-deb8-42a2-919d-fbbddcefdbe4) - ![An introduction to Sarvangasana, the "Queen of Asanas." This graphic invites you to learn more about its many benefits and how to master it in our TTC.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/954f5426-16fc-46da-acb3-ae23dbfcd5c2) - ![Safety first. This graphic for Sarvangasana clearly outlines who should avoid the pose and offers a modification using a chair for those who need support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d0505b2-73d0-4b5f-a780-97c6d0397b79) - ![Exploring the physiological benefits of Sarvangasana. We explain how this inversion boosts hormonal regulation, enhances lymphatic drainage, and balances the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faa9e5c3-2127-4859-9fec-c1029c97afd7) - ![A deep dive into Paschimottanasana (Seated Forward Bend). This graphic details its benefits for strengthening the spine and balancing energy, along with contraindications.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08396892-fd6f-44e2-bf20-f25222db1e1e) - ![An overview of our Advanced Back Bending Asanas module in the TTC. This graphic serves as an invitation to master all aspects of yoga with us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fa428d6-d615-4e22-8881-5da8c57ed269) - ![This graphic highlights how advanced backbends promote functional strength, improve hormonal balance, and can inspire a meditative state of awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c8fcb55-2e63-489f-b02a-8f42a5e5e797) - ![Using props like straps in backbends helps to expand spinal flexibility and enhance nervous system stimulation, leading to deeper transcendental awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e52647c-95e4-41a0-95cd-d58867b78909) - ![This graphic explains how advanced backbends build muscle control, aid in detoxification, and deepen the mind-body connection, all key learnings in our TTC.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e20d17a-2f70-41dc-88fa-109ca19db663) - ![An introduction to our Basic Back Bending Asanas module. We teach these heart-opening poses with a focus on spinal flexibility and opening the Anahata (heart) chakra.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7aa5ae3a-fdef-4262-8527-91a6d24971dc) - ![This graphic details the benefits of basic backbends, including improved spinal flexibility, better circulatory health, and opening the heart chakra.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bfecadd-569f-419c-83f7-1c0cd92b642c) - ![Another benefit of foundational backbends is strengthening the core and shoulders, which boosts nervous system function and helps in building courage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24d8c390-6b2d-4a7c-bcd0-ebcd6a2e9c0b) - ![Basic backbends like Bhujangasana are excellent for improving body posture, stimulating digestive organs, and increasing the flow of energy and vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/873c32f2-03f8-44cb-ae8e-13a912787b66) - ![The benefits of Dhanurasana (Bow Pose) include enhanced lung capacity, adrenal gland stimulation, and the release of emotional blockages stored in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43524b95-cf1b-417f-bdb3-d586cb1c55a2) - ![A detailed look at Dhanurasana (Bow Pose), explaining its benefits for strengthening the back and thighs, enhancing breathing, and balancing key chakras.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd5e9c21-9580-4e51-9de0-a34a5b2c2d53) - ![An infographic summarizing the holistic benefits of a regular yoga practice, 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) - ![A breakdown of Natarajasana (Dancer's Pose), highlighting its benefits for improving balance, enhancing flexibility, strengthening the legs, and boosting concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49d23e0f-cad4-49ab-bca5-00757d7929f6) - ![An infographic on Chakrasana (Wheel Pose), detailing how it improves flexibility, strengthens the back, boosts energy, and enhances overall posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ad0c7d6-eb2b-4f45-8177-276c46555d6a) - ![A guide to Bhujangasana (Cobra Pose), explaining how it strengthens the spine, opens the chest and lungs, improves digestion, and relieves stress and fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a249e332-931b-4a6d-9721-a5b47e63a042) ## About Asana Library: Know Your Poses Don't just chase the stretch. When you look at these poses, don't just see a picture—see a conversation between your nervous system and your breath. In our shala, we teach that the moment you force an asana, you leave the path of yoga. We focus on alignment, props, and understanding exactly why your body resists a specific movement, so you can practice without ego and without injury. ### Beyond the Surface At Aikia Yogashala, we view the mat as a laboratory. You aren't here to impress anyone; you are here to build a connection with your spine, your organs, and your own awareness. ### Why We Emphasize Alignment Whether it's the 'Queen of Asanas' like Sarvangasana or deep heart-openers, every pose has a physiological purpose. * **Therapeutic Intent:** We don't teach poses just for the sake of it. We explain how Urdava Sethuasana can aid respiratory health or how Paschimottanasana balances your nervous system. * **The Safety Protocol:** Yoga is meant to heal, not to harm. That is why our library explicitly lists contraindications. If you have a spine injury or are pregnant, you should not be pushing into certain advanced backbends without expert supervision. ### The Role of Props Using a strap in a backbend isn't a sign of weakness—it's a sign of intelligence. Props like bolsters, blocks, and straps help you find the correct alignment, allowing your nervous system to relax into the pose rather than bracing against it. ### Our Approach to Teaching In our HSR Layout studio, you won't find a room full of people mimicking a teacher from a distance. We practice the Guru-Shishya tradition. This means we are constantly watching, adjusting, and correcting. We want you to understand the 'why' behind the pose, so you can eventually practice with confidence anywhere in the world. If you are ready for a systematic approach to asanas rather than just following trends, our doors are open. This is a journey of consistency, or as we call it, abhyas. ## About Aikia Yogashala Namaste, we are Aikia Yogashala. We don't believe in quick-fix fitness or performative yoga. Our HSR Layout studio is a space for discipline, deep learning, and real transformation, where we guide you through the science of every posture. [See all of Aikia Yogashala's services](https://mytribe.in/aikia_yogashala) ## More from Yoga Teacher Training by Aikia Yogashala - [Featured](https://mytribe.in/aikia_yogashala/yoga-teacher-training/featured) - [The Teacher Training Experience](https://mytribe.in/aikia_yogashala/yoga-teacher-training/the-teacher-training-experience) - [Guru-Shishya Parampara: Hands-On Mentorship](https://mytribe.in/aikia_yogashala/yoga-teacher-training/guru-shishya-parampara-hands-on-mentorship) - [The Path of Jnana: Philosophy & Wisdom](https://mytribe.in/aikia_yogashala/yoga-teacher-training/the-path-of-jnana-philosophy-wisdom) - [Pranayama, Meditation & Kriyas](https://mytribe.in/aikia_yogashala/yoga-teacher-training/pranayama-meditation-kriyas) - [Our Sadhaka Stories](https://mytribe.in/aikia_yogashala/yoga-teacher-training/our-sadhaka-stories) - [Community & Celebrations](https://mytribe.in/aikia_yogashala/yoga-teacher-training/community-celebrations) - [Additional Work](https://mytribe.in/aikia_yogashala/yoga-teacher-training/additional-work) ## More services by Aikia Yogashala - [Spiritual Programs & Retreats](https://mytribe.in/aikia_yogashala/spiritual-programs-retreats) - [Yoga Classes](https://mytribe.in/aikia_yogashala/yoga-classes) ## Similar work from other experts - [Yoga Foundations: Essential Asanas for Healing](https://mytribe.in/anagha.yoga/therapeutic-yoga/yoga-foundations-asana-library) by Anagha Yoga · Therapeutic Yoga · Online sessions via video call - [Asana Knowledge Library](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/asana-knowledge-library) by Jas Pal · Yoga for Weight Loss and Toning · Online sessions and in-studio at Rohini, Delhi - [Yoga Asana & Alignment Guide](https://mytribe.in/arogyayogshala/yoga-teacher-training/asana-technique-library) by Arogya Yogshala · Yoga Teacher Training · Online classes, institutes in Noida & residential programs in Rishikesh - [Asana Library: Foundations to Advanced Poses](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/asana-library-from-foundations-to-advanced-poses) by Rohit N · Therapeutic Yoga for Health Concerns · Online sessions and at studio in Nandini Layout, Bengaluru - [Guided Asana Demonstrations for Safe Yoga Practice](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/asana-demonstrations) by Manasa Rao · Yoga Therapy for Mind-Body Wellness · Therapy sessions available online - [Safe Yoga Asanas with Correct Alignment](https://mytribe.in/yoga_for_cure/therapeutic-yoga/additional-poses-stretches) by Yoga for Cure · Therapeutic Yoga · 1-on-1 guided sessions online ## Book To book Aikia Yogashala, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Namaste%20Aikia%20Yogashala%2C%20I've%20been%20exploring%20your%20Asana%20Library%20and%20would%20like%20to%20know%20more%20about%20joining%20your%20classes%20for%20proper%20guidance.)