100 Days of Asanas: A Guided Daily Yoga Practice
I created this 100-day series to help you build a steady, mindful practice from the comfort of home. Each video breaks down a posture step-by-step, focusing on safe alignment and modifications for every body type.
Day 1: Sukhasan and Vajrasan. We begin with two foundational sitting postures. I explain how to sit comfortably, even if you have tight hips, and introduce Vajrasan, the only asana you can practice right after a meal to aid digestion.
Day 2: Ardha Padmasan and Padmasan. Today we explore the half and full lotus postures. I guide you through gentle hip-opening movements to safely prepare your body for these classic meditative poses.
Day 3: Hindolasana. This posture, also known as the cradle pose, is excellent for opening tight hips. I demonstrate how to hold the leg and rock it gently to improve mobility in the hip joint.
Day 4: Sukha Garbhasana. This posture works on hip flexibility and balance. I show you how to find your balance on your sitting bones and bring your forehead towards your heels, creating a sense of calm and introspection.
Day 5: Akarna Dhanurasana. Known as the archer's pose, this asana is a deep hip opener. I guide you through the motion of drawing your foot towards your ear, just like an archer pulling a bowstring.
Day 6: Parivrata Surya Yantrasan. The compass pose is a powerful asana that works on the hips, hamstrings, and shoulders. I show you how to tuck your shoulder under your knee and extend the leg for a deep, satisfying stretch.
Day 7: Bhadrasan. This is one of the most ancient documented asanas. I explain how to enter this gracious pose by widening the knees from Vajrasan, which enhances your ability to sit comfortably for longer periods.
Day 8: Tarasan. The star pose is a gentle forward bend that is great for beginners or those with tight hips. I show how to create a diamond shape with your legs and bend forward, using a block for support if needed.
Day 9: Baddha Konasana. Our hips are the seat of emotions. This bound angle pose helps release stored tension and tightness. I explain that letting go physically can also help us let go of things that no longer serve us.
Day 10: Triyanga Mukhaika Paschimottanasana. This asana helps balance the right and left sides of our body by stretching one leg while the other is folded. I demonstrate how to use a block to maintain a straight spine and avoid tilting.
About 100 Days of Asanas: A Daily Practice Guide
Notice how I emphasize the use of props like cushions and blocks in these videos. If you are struggling with tight hips in Sukhasan or balance in Triyanga Mukhaika Paschimottanasana, do not force your body. Instead, sit on a cushion to elevate your hips or use a block for support. Consistency matters more than perfection; these small adjustments are what actually build long-term flexibility and strength.
Building a consistent yoga practice at home is not about achieving the perfect pose on day one. It is about the 'Abhyas' (practice) and showing up for yourself. In this 100-day series, I guide you through foundational postures, beginning with sitting asanas like Sukhasan and Vajrasan to improve your posture and digestion. As we progress, we explore deep hip openers such as Baddha Konasana and more advanced work like the Compass Pose (Parivrata Surya Yantrasan).
Whether you are practicing in your living room or joining me at my Sri Subhadra Yoga Shala in Sahakarnagar, Bangalore, the principles remain the same:
- Alignment First: Your safety is paramount. Never force a stretch. If your hamstrings are tight, use props to assist you.
- Listen to Your Body: If you feel pain, stop. Modify the pose. Use a cushion if you cannot sit cross-legged comfortably or if your knees feel strained.
- Consistency: Showing up daily for 10 or 20 minutes is far more effective than one intense session per week.
This series covers a wide range of movements, from dynamic Surya Namaskar steps like Ashwa Sanchalanasan to core-strengthening poses like the plank (Santulanasan). If you find yourself enjoying this guided practice, I invite you to join my in-person classes or corporate workshops in Bangalore. I focus on small batch sizes to ensure everyone gets manual posture correction and personal guidance. Let us move, breathe, and grow together, one asana at a time.
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