100 Days of Asanas: A Guided Learning Journey
I am breaking down 100 different yoga asanas into simple, daily steps. Whether you are struggling with tight hips or just starting your practice, my video walkthroughs focus on precise alignment and breath to keep you injury-free.
Day 1: We begin with two fundamental sitting postures, Sukhasan (Easy Pose) and Vajrasan (Thunderbolt Pose). I explain how to sit correctly, even if you have tight hips, as this forms the base for many other practices.
Day 2: Today we explore Ardha Padmasan (Half Lotus Pose) and the full Padmasan (Lotus Pose). I guide you through the preparations to safely open your hips and knees for this classic meditative posture.
Day 3: This is Hindolasan, a hip-opening posture that gently rocks the leg like a cradle. It is an excellent asana to work on hip tightness and prepare the body for more advanced sitting poses.
Day 4: We practice Sukh Garbhasan, a posture that challenges your balance and hip flexibility. I show you how to engage your core and find stability while lifting your feet off the ground.
Day 5: Akarna Dhanurasan, or the Archer's Pose, is a deep hip opener. I demonstrate how to draw your foot towards your ear, creating an intense stretch that improves flexibility in the hips and legs.
Day 6: Today's asana is Parivrata Surya Yantrasan (Compass Pose). This is a powerful posture that works on your hips, hamstrings, and shoulders all at once, requiring both flexibility and strength.
Day 7: We practice Bhadrasan, one of the most ancient documented asanas. It involves sitting between the heels, which deeply stretches the thighs and ankles. Please avoid this if you have knee issues.
Day 8: Tarasan, or Star Pose, is a gentle forward bend that is great for those who find it difficult to sit on the floor. I show how to use a block for support to make the posture more accessible.
Day 9: Baddha Konasan is an essential hip-opening posture. I explain that our hips are often called the seat of emotions, and practicing this asana can help release stored tension and tightness.
Day 10: We learn Triyanga Mukhaika Paschimottanasana. This asana creates a unique two-way stretch in the hips and helps balance the right and left sides of the body, addressing imbalances from our daily movements.
About 100 Days of Asanas: A Learning Journey
The biggest mistake I see in many classes is rushing into the final posture before the body is ready. In this 100-day series, I focus on the transition and the modification. If your hamstrings are tight, we use blocks. If your knees are sensitive, we use cushions. My goal is not for you to reach the perfect shape on day one, but to build a consistent practice that respects your body's current limits.
Building a Sustainable Practice
Yoga is not a race. My teaching philosophy at Sri Subhadra Yoga Shala centers on the idea that we must slow down to move forward. This 100-day series is designed as a foundational guide for anyone, regardless of age or fitness level, who wants to understand the 'why' behind the movement.
What You Will Learn
Each video in this series breaks down a specific asana—from basic sitting postures like Sukhasan to more challenging standing flows. I focus on:
- Alignment: Detailed cues to ensure your joints are protected.
- Modification: How to use props like blocks and cushions to make poses accessible.
- Breath: Connecting your inhalation and exhalation to your movement, which is the heart of my Hatha-Vinyasa style.
- Safety: I emphasize what to avoid if you have specific health issues, such as knee sensitivity or lower back pain.
Join the Community
While these videos are a great starting point for home practice, my live classes offer the benefit of real-time correction. I host small-group sessions in my Sahakarnagar studio where I provide hands-on adjustments. For those joining from further away, my interactive online sessions on MS Teams provide two-way video monitoring, allowing me to give you the same verbal alignment cues as I would in the studio.
Whether you are joining for weight management, core strength, or simply to find emotional balance, consistency is the key. Start with Day 1, take your time, and remember that every day on the mat is a step toward a deeper understanding of yourself.
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