--- title: "Yoga Foundations: Essential Asanas for Therapeutic Healing" description: "Explore essential yoga foundations with Anagha Yoga. Learn safe alignment, therapeutic asanas, and mindful movement for healing your body at home." canonical: https://mytribe.in/anagha.yoga/therapeutic-yoga/yoga-foundations-asana-library last_updated: 2025-09-06 --- # Yoga Foundations: Essential Asanas for Healing Tribe Verified · 1-on-1 virtual yoga therapy for healing By [Anagha Yoga](https://mytribe.in/anagha.yoga) · Online sessions via video call · ₹1,000 per session (estimate) Part of [Therapeutic Yoga](https://mytribe.in/anagha.yoga/therapeutic-yoga). [View full gallery](https://mytribe.in/anagha.yoga/therapeutic-yoga/gallery) These are not just poses to master, but tools for alignment, relief, and steady breath. Here are the fundamental asanas I use to help you build a safe, sustainable practice. ## Photos and videos - ![Adho Mukha Svanasana (Downward-Facing Dog) is an essential pose that energizes the body, stretches the shoulders and hamstrings, and builds strength in the arms and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cab73b3c-978a-49b0-86ad-d0764587b472) - ![Advasana (Reverse Corpse Pose) is a relaxing prone posture that is effective for relieving neck stiffness and serves as a good resting pose between other asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c683009-a95f-4213-b1a9-10fb3d5c16a1) - ![Agnistambhasana (Fire Log Pose) is an intense hip opener that deeply stretches the hip and groin muscles. It's an excellent pose for improving hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8012c9c0-527e-4457-b136-05751e823601) - ![Akarna Dhanurasana (The Archer’s Pose) improves flexibility in the back and spine while massaging the abdominal organs to improve digestion and concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35d38df8-bc26-4bb1-8d38-4974e5c172f6) - ![Anahatasana (Heart Melting Pose) opens the shoulders and stimulates the heart chakra. It improves back flexibility and massages the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cd66744-033f-4f8a-a107-f3bdacdb5bb6) - ![Ananda Balasana (Happy Baby Pose) is a great hip opener that calms the brain, relieves stress, and provides a deep stretch to the inner thighs and groin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfa0842e-3838-408b-9ee3-c451e84eeb8a) - ![Ananda Madirasana (Intoxicating Bliss Pose) is a meditative pose that reduces stress, promotes inner bliss, and improves focus by fixing attention at the eyebrow center.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e115b00d-680c-4a1d-853e-e43822cc3a14) - ![Anjaneyasana (Low Lunge Pose) expands the chest and shoulders, tones abdominal organs, and strengthens the gluteus muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd1f8723-973c-444d-9dfc-c50df5bc93a7) - ![Ardha Chakrasana (Half Wheel Pose) opens the chest, strengthens the arms and shoulders, and improves the flexibility of the back and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d23fc377-19b0-4137-a675-2ed4175501c7) - ![Ardha Chandrasana (Half Moon Pose) is a balancing pose that enhances spinal flexibility, stretches the chest, and strengthens the legs and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50b86b0e-7149-45ab-be52-2a146d6535d3) - ![Ardha Kapotasana (Half Pigeon Pose) is an intermediate pose that opens the hips and groin muscles, relieves lower back pain, and stretches the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbb4f4e1-e7b4-4d31-8ac2-f1c9f806aaaf) - ![Ardha Matsyendrasana (Half Spinal Twist Pose) makes the spine and shoulders more flexible, benefits the abdominal organs, and increases blood circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c320dda-25a1-46f5-9935-c7163f361978) - ![Ardha Pincha Mayurasana (Dolphin Pose) builds strength in the upper body, encourages spinal alignment, and improves blood flow to the brain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bca0a557-dcb3-443a-bb47-71ed45278a1e) - ![Ardha Shalabhasana (Half Locust Pose) is a simple backbend that strengthens the core and lower back muscles while stimulating the endocrine and nervous systems.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f01234dd-5146-483d-91ae-a365705b5455) - ![Ardha Ustrasana (Half Camel Pose) relieves backache and drooping shoulders, stimulates the thyroid gland, and improves posture and digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c73c9e91-51cd-4a86-a80f-2cc77af70b20) - ![Ashtanga Namaskara (Eight-Limbed Salutation) is the 6th pose in Sun Salutation, strengthening the chest, arms, and legs as eight points of the body touch the ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8a04978-c04d-4466-bdc8-3d34a44e3dc9) - ![Ashwa Sanchalanasana (Equestrian Pose) strengthens the quadriceps and glutes, stretches the hip flexors, and improves balance and core awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94e390c2-4054-46ba-a12e-e9037f7614f1) - ![Baddha Konasana (Bound Angle Pose) is a seated hip opener that improves flexibility in the knees and inner thighs and can help relieve sciatica pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87ec3aad-51f5-4632-ad74-bb263f884c30) - ![Baddha Padmasana (Bound Lotus Pose) is an advanced posture that boosts spinal agility, fortifies leg muscles, and aids in digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/409f7603-df27-46b1-9133-4e61e478e41e) - ![Balasana (The Child's Pose) is a resting posture that stretches the back muscles, calms the nervous system, and helps relieve lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e965e083-8fac-44a0-b11f-db1eb36b5dbd) - ![Bananasana (Banana Pose) is a yin yoga pose that provides a deep side-body stretch, compressing one side of the abdomen while opening the other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baa09d73-81e6-457a-9fac-c31abcaaa86b) - ![Bhadrasana (The Gracious Pose) activates the root chakra, strengthens the thighs and hips, and is an excellent posture for calming the mind for meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c496450-8cd4-454f-9617-0d1461bef276) - ![Bhujangasana (The Cobra Pose) strengthens the spine, opens the chest, and stimulates abdominal organs. It is beneficial for managing stress and asthma.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f567596-602c-4b86-860d-3622b2d5940b) - ![Bhumi Pada Mastakasana (Half Headstand Pose) is a preparatory pose for headstand that strengthens the neck and back, improves concentration, and balances the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/620b6485-5a83-41e4-8667-28be378961c7) - ![Bitilasana (Cow Pose) is often paired with Cat Pose to warm up the spine, relieve back pain, and create a gentle stretch in the front body and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7d351e6-f5f4-4ebe-ba3d-c90fa5a77c0c) - ![Camatkarasana (Wild Thing Pose) is a beautiful backbend that brings flexibility to the spine, builds strength in the upper back, and boosts energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44987794-6d38-4979-87c6-c5a97f8a23b5) - ![Chakrasana (Wheel Pose) is a deep backbend that strengthens the spine, tones the arms and legs, and stimulates the heart, lungs, and nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d5c00d2-e858-441a-bc8f-3aa21cdd7072) - ![Chaturanga Dandasana (Four-Limbed Staff Pose) is a foundational strength-building pose that tones the arms, wrists, and abdominal muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/912acc4c-a3b3-4ad1-9b7c-aa01d64d7083) - ![Dandayamana Bharmanasana (Balancing Table Top Pose) improves balance, strengthens the core and lower back, and helps to elongate the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38ef1973-6c9f-46e7-a662-1d656e2f65b3) - ![Dhanurasana (Bow Pose) strengthens the back and abdominal muscles, improves posture, and stimulates the organs of the abdomen and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bde3a9b-9755-494c-bf34-fb50652237e5) - ![Druta Utkatasana (Dynamic Energy Pose) is a variation of Chair Pose that enhances the strength of the leg and back muscles and helps prevent sciatica.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d15b1899-6ff9-4588-bca8-ec2a38560e1b) - ![Garbhasana (Fetus Pose) tones the abdominal muscles, stimulates the gastric gland, and builds strength in the arms and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26c3fadc-b173-48d3-9fa3-82ed9d3ff07b) - ![Gupta Padmasana (Hidden Lotus Pose) is a prone variation of Lotus Pose that encourages the functioning of the thyroid and stimulates the reproductive organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77fc8d6c-7278-4552-924e-2299ab0b6bf9) - ![Hastapadasana (Standing Forward Bend Pose) stretches the entire back of the body, from the heels to the neck, improving flexibility and calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/817f356f-6788-46d4-81e5-bab7adc5adec) - ![Janusirsasana (Head to Knee Pose) calms the mind, stretches the spine and hamstrings, and stimulates the liver and kidneys, aiding digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e42bac62-4936-41c7-b24c-381ca2c3cfdd) - ![Kukkutasana (Cockerel Pose) is an arm-balancing pose that strengthens the arms and shoulders, stimulates adrenal glands, and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed64e16b-32de-417d-8b4a-4cb91532d93a) - ![Makarasana (The Crocodile Pose) is a relaxation pose that is excellent for people with spondylitis, slipped disk, and other spinal disorders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab5affe9-f966-4c67-93f5-6300ec63ced5) - ![Malasana (Garland Pose) is a deep squat that stretches the ankles, groins, and back torso, while also toning the belly and improving digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1da8a1e5-a525-4a00-a2bc-9e0ae71e8986) - ![Mandukasana (Frog Pose) tones all organs in the abdomen, is beneficial for diabetes, relieves constipation, and provides a good stretch to the back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/202a87a5-718d-407a-8d77-5aea4e7eeff6) - ![Marjariasana (Cat Pose) provides a gentle massage to the spine and belly organs, improves posture and balance, and relieves stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43c50ca2-577a-43b8-87aa-aeff789383f5) - ![Matsya Kridasana (Flapping Fish Pose) is a relaxation asana that stretches the abdomen, relieves constipation, and helps reduce waistline fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5753b9f-61e2-4a19-b1e2-f2f45a0b1a8d) - ![Matsyasana (Fish Pose) stretches the deep hip flexors and the muscles between the ribs. It is known as the "destroyer of all diseases."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddb397af-710f-4798-b266-aa34bf27281b) - ![Moordhasana (Crown Based Pose) is a forward fold that activates hormones, strengthens the legs, and provides a grounding energy while increasing spine flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b853a029-7987-4897-8a58-bc56dd56d3ea) - ![Natarajasana (Lord of the Dance Pose) improves balance and focus, stretches the shoulders and thighs, and helps calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a11816a8-769e-4731-a755-24b71f126932) - ![Naukasana (Boat Pose) is a core-strengthening posture that tones the abdominal muscles, improves digestion, and strengthens the back and hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d09a0bc-5e17-4993-aa2d-d075b512cf3b) - ![Padadhirasana (Breath Balancing Pose) is a preparatory pose for pranayama that helps to open the nostrils and balance the autonomic nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8fa4a1f-64ca-4406-ad8e-a4a073c26574) - ![Padangusthasana (Big Toe Pose) provides a deep stretch to the hamstrings and calves, strengthens the thighs, and can help relieve stress and anxiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/899ee90d-3437-4d2f-bb85-a4a42f7881c3) - ![Padmasana (The Lotus Pose) is a classic meditative posture that calms the mind, stretches the ankles and knees, and keeps the spine straight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2623ff9-79a1-46ad-8553-cc947c48ffa1) - ![Padukabandhini Asana (Shoelace Pose) deeply stretches the hips and outer thighs, tones reproductive organs, and calms the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae747095-4ce7-4358-bf8f-46fcc32eab50) - ![Parighasana (Gate Pose) provides a deep side-body stretch, opens the chest and shoulders, and strengthens the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76ed1751-679c-488e-bbe5-8c16cb4d3cc3) - ![Parivrtta Anjaneyasana (Revolved Lunge Pose) strengthens the quadriceps and glutes, improves balance, and tones the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e4facec-ad5c-46c8-a009-5cbaebc1dee6) - ![Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) is a challenging twist that tones digestive organs, strengthens the legs, and improves balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1e9a370-49a7-4fa2-a635-95af24da5a7b) - ![Parivrtta Bhujangasana (Revolved Cobra Pose) is a gentle twist that develops spinal flexibility, provides relief from backache, and promotes healthy digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f48b666-55b6-4169-bb6a-09f733934b22) - ![Parivrtta Parsvakonasana (Revolved Side Angle Pose) gives a good stretch to the torso and hips, strengthens the legs, and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e6d5d62-2fcb-4239-a5c8-9d9f7f60f3c9) - ![Parivrtta Prasarita Padottanasana (Revolved Wide-Legged Forward Fold) strengthens the upper body, releases stress in the shoulders, and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fe9d8b4-b874-49aa-bdf7-58f99998c88b) - ![Parivrtta Trikonasana (Revolved Triangle Pose) stretches and strengthens the legs, hips, and spine while improving balance and aiding digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dcdb3ad3-da41-40a1-a496-1982fc408b4d) - ![Parivrtta Utkatasana (Revolved Chair Pose) strengthens the back, increases spinal flexibility, and helps with detoxification by toning internal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14ff68da-844c-4615-8f65-3630f3545823) - ![Parsvottanasana (Intense Side Stretch Pose) deeply stretches the spine, shoulders, wrists, hips, and hamstrings, while also calming the brain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/618d25e6-da99-4217-9074-3923c56d208d) - ![Pawanmuktasana (Gas Release Pose) is excellent for improving digestion, relieving gas and bloating, and strengthening the abdominal muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb02f418-80a1-4fcb-b9eb-3161b9b53cda) - ![Phalakasana (Plank Pose) is a core-strengthening pose that tones the entire body, enhances balance, and builds stability in the arms and wrists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aade5554-5d7e-4b14-b3d3-7d7bfa3c6baa) - ![Phalakasana II (Forearm Plank Pose) is a variation of plank that builds core strength and stability while being less strenuous on the wrists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46d06376-8e03-4e64-b299-09312968a5e5) - ![Purvottanasana (Upward Plank Pose) strengthens the arms, legs, and back, while stretching the shoulders, chest, and front ankles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e6920b4-3f19-4b3f-bd00-1ed45b7fab4e) - ![Salamba Bhujangasana (The Sphinx Pose) is a gentle backbend that strengthens the spine, opens the chest, and relieves stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e19a4ea8-197b-4462-9fe5-9f2e654b7ff3) - ![Sarvangasana (Shoulder Stand Pose) is known as the "queen of all asanas" for its many benefits, including stimulating the thyroid and calming the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7013b14-d9ac-4c30-a536-1c0afdb91e5a) - ![Setu Bandhasana (Bridge Pose) strengthens the back, opens the chest, and improves circulation. It's a versatile pose for both energy and relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/421d68bd-b29d-4125-8375-7e8d2c6a2e85) - ![Shalabhasana (Locust Pose) strengthens the muscles of the spine, buttocks, and backs of the arms and legs. It improves posture and aids in weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce7d23d8-7590-4768-b48c-ab4c1599c083) - ![Shashankasana (Rabbit Pose) provides a gentle stretch for the back muscles, calms the mind, and can help relieve constipation and stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5881c668-c547-48d0-b56b-7d763b1c30bb) - ![Simhasana (Lion Pose) relieves tension in the face and chest, stimulates the platysma muscle in the throat, and is said to help get rid of bad breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/938ec5b9-df87-4ec8-bdfa-0c068fce9c6f) - ![Skandasana (Side Lunge Pose) is a deep hip opener that strengthens the legs, increases flexibility, and improves balance and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21dced3a-0b07-4e85-a7be-7e7289cc3459) - ![Sucirandhrasana (Eye of the Needle Pose) is a gentle supine hip opener that stretches the glutes and piriformis muscle, often used to relieve sciatica.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41ed903d-2f74-4d0e-bfbc-02fb55c3a509) - ![Sukhasana (The Easy Pose) is a comfortable seated position perfect for meditation and pranayama, promoting mental calmness and good posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bebbbbd-7c06-4e10-b185-7a8ace01908c) - ![Supta Baddha Konasana (Reclining Bound Angle Pose) is a restorative hip-opening asana that stimulates abdominal organs and relieves stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adc74019-57cb-44cb-bf47-e38d167ed6bb) - ![Supta Matsyendrasana (Supine Spinal Twist) is a relaxing twist that helps to elongate the spine, massage internal organs, and enhance flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ff23e24-3cd3-4c77-9691-ca6c3f4be5f9) - ![Supta Virasana (Reclined Hero Pose) provides a deep stretch for the thighs, abdomen, and hip flexors. It is beneficial for digestion and relieving tired legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/724fcc55-0623-4d39-bf12-d02e45f29845) - ![Tadasana (The Mountain Pose) is the foundation for all standing poses, improving posture, strengthening thighs, and cultivating a sense of presence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d61b3d10-5707-467a-bf53-eeecee8602bb) - ![Tolangulasana (Weighing Scale Pose) is an advanced pose that firms up abdominal muscles, builds shoulder strength, and enhances adrenal and thyroid function.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/755f7405-7613-4a7a-bf8c-8032e72322dc) - ![Trikonasana (Triangle Pose) strengthens the legs, stretches the groins and hamstrings, and stimulates abdominal organs, improving digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00beb899-51b8-4b21-9b3a-93186c6c09d5) - ![Tulasana (Scale Pose) is an arm-balancing pose that strengthens the wrists, arms, and abdomen while improving concentration and body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35d03a69-e39f-4449-abf6-83bd0beaf140) - ![Utkatasana (The Chair Pose) strengthens the hips, thighs, and calves, while also stretching the chest and shoulders. It builds heat and energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8082c7e-f4c1-4da8-bb8c-628381b04b88) - ![Utkata Konasana (Goddess Pose) is a powerful squat that opens the hips and groin, strengthens the lower body, and can help improve fertility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49c79f84-4780-4268-86d0-f1ffdbdbe3d9) - ![Utthan Pristhasana (Lizard Pose) is an excellent hip opener that stretches the hip flexors, hamstrings, and quadriceps, while also strengthening the inner thigh muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2fa859a-bba8-47ce-9f23-38d5434427d4) - ![Vakrasana (Half Spinal-Twist Pose) increases the flexibility of the spine, relieves back pain, and stimulates the liver, kidney, and pancreas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/410edf1c-b5fa-41eb-bd86-b052e5f521d0) - ![Vasisthasana (Side Plank Pose) strengthens the arms, legs, and core, while also improving balance and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/815c5cba-4a99-4589-8c20-27123195595c) - ![Virasana (Hero Pose) stretches the thighs, knees, and ankles, improves digestion, and is a great alternative meditative posture to Padmasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53b5c4b6-746d-46d9-aa46-35cdc436408a) - ![Virabhadrasana 1 (Warrior 1 Pose) strengthens the shoulders, arms, legs, and back, while also improving balance and concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3607169e-5936-47e1-b979-a872ede3363f) - ![Virabhadrasana 2 (Warrior 2 Pose) opens the hips and chest, builds stamina, and develops balance and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2281428f-b334-45f7-b6ea-85a2165c1833) - ![Virabhadrasana 3 (Warrior 3 Pose) is a challenging balancing pose that strengthens the entire back side of the body, tones the abdomen, and improves focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfef7e44-7aa9-473b-bd59-3b27f3da7754) - ![Vriksasana (The Tree Pose) improves balance, strengthens the legs and core, and helps to calm and steady the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdf7e838-5b8b-483e-9891-794cada3f2a3) - ![Vyaghrasana (The Tiger Pose) loosens the back and leg muscles, stretches the abdomen, and helps with weight reduction in the hips and thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb92c4ee-1b1d-4969-8e7c-0971a88850b7) ## About Yoga Foundations: Asana Library True asana practice isn't about reaching the floor, but about finding the right support for your body. In my sessions, we often use bolsters, blocks, or even household pillows to modify these shapes. This ensures your joints remain safe and stable while your nervous system begins to unwind, regardless of your current flexibility or existing pain levels. When you start learning these fundamental shapes, the goal is never to force your body into a 'perfect' image. Instead, we use each asana as a diagnostic tool. For example, when we practice Adho Mukha Svanasana (Downward-Facing Dog), I am watching to see if your shoulders are open or if your lower back is strained. By using supports like straps or blocks, we remove the struggle, allowing your muscles to release tension rather than create more. My approach is rooted in Hatha and Restorative principles. If you are struggling with chronic pain, insomnia, or anxiety, we don't just hold the pose; we match the movement to your breath. We might focus on a hip opener like Agnistambhasana to release stored emotional tension, or use a gentle twist like Ardha Matsyendrasana to aid digestion. Learning the alignment of these poses at home is entirely possible with the right guidance. During our 1-on-1 video sessions, I provide specific posture corrections, ensuring you understand exactly where to place your hands and how to tilt your pelvis. This prevents injury and turns your daily movement into a form of active recovery. Whether you are managing scoliosis, arthritis, or simply looking to slow down, these foundations provide the safety you need to practice without fear. ## About Anagha Yoga I'm Anagha. I help people use their bodies to find stillness, not just sweat. If you are looking to build a practice that actually supports your health rather than one that feels like another chore, let's connect. [See all of Anagha Yoga's services](https://mytribe.in/anagha.yoga) ## More from Therapeutic Yoga by Anagha Yoga - [Featured](https://mytribe.in/anagha.yoga/therapeutic-yoga/featured) - [Yoga for Mental & Neurological Wellness](https://mytribe.in/anagha.yoga/therapeutic-yoga/yoga-for-mental-neurological-wellness) - [Relief for Chronic Pain & Spine Health](https://mytribe.in/anagha.yoga/therapeutic-yoga/relief-for-chronic-pain-spine-health) - [Yoga for Digestive Wellness](https://mytribe.in/anagha.yoga/therapeutic-yoga/yoga-for-digestive-wellness) - [Hormonal Balance & Women's Health](https://mytribe.in/anagha.yoga/therapeutic-yoga/hormonal-balance-women-s-health) - [Managing Lifestyle & Chronic Conditions](https://mytribe.in/anagha.yoga/therapeutic-yoga/managing-lifestyle-chronic-conditions) - [Better Breathing, Deeper Sleep](https://mytribe.in/anagha.yoga/therapeutic-yoga/better-breathing-deeper-sleep) - [The Philosophy of Yoga](https://mytribe.in/anagha.yoga/therapeutic-yoga/the-philosophy-of-yoga) - [Frequently Asked Questions](https://mytribe.in/anagha.yoga/therapeutic-yoga/frequently-asked-questions) ## Similar work from other experts - [Step-by-Step Yoga Asana Tutorials](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs/master-the-asanas-step-by-step-guides) by Saumya Mishra · Specialty Yoga Programs · Available Online; Travels to homes and offices across Bengaluru - [Guided Yoga Asana Tutorials for Correct Alignment](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/master-the-asanas-pose-tutorials) by Yoga for Cure · Yoga for Flexibility & Mobility · Available online via video call - [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 - [Master Essential Yoga Poses and Techniques](https://mytribe.in/thedivinesoulyoga/yoga-classes/foundational-poses-guides) by Divine Soul Yoga · Yoga Classes · Online classes & in-person at studios in New Delhi, Chandigarh, and Hoshiarpur - [Foundational Yoga Poses and Techniques](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/foundational-poses-techniques) by Hamsikha · Yoga for Hormonal Balance & Women's Health · Live Zoom sessions; Practice from home - [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 ## Book To book Anagha Yoga, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Therapeutic%20Yoga%20by%20Anagha%20Yoga.) 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