--- title: "100 Days of Asanas: A Guided Daily Yoga Practice in Bangalore" description: "Start your journey with my 100 Days of Asanas guide. Learn safe alignment and consistent yoga practice with daily tutorials, perfect for building strength at home." canonical: https://mytribe.in/bindumadhaviyoga/specialized-yoga-workshops/100-days-of-asanas-a-daily-practice-guide last_updated: 2026-01-09 --- # 100 Days of Asanas: A Guided Daily Yoga Practice Tribe Verified · Experienced yoga teacher based in Sahakarnagar. By [Bindu Madhavi](https://mytribe.in/bindumadhaviyoga) · Online, at Studio in Sahakar Nagar & On-site across Bengaluru · ₹499 Per Person / Per Event (estimate) Part of [Specialized Yoga Workshops](https://mytribe.in/bindumadhaviyoga/specialized-yoga-workshops). [View full gallery](https://mytribe.in/bindumadhaviyoga/specialized-yoga-workshops/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57ecf2e5-419d-4f93-9a98-e6ffe752877a) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3751f30-fef6-48bc-b0cd-c6f092d3e09e) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0093104-196e-4b8a-b804-1e06f03bb129) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f11fa344-2998-40f5-8a9b-751675b83058) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edd8ef86-8ea6-4c80-821b-2231f33c3c9f) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a88e7fef-c18d-4370-8d35-43dd75ce5e44) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a4b533a-2900-474c-bd5a-b1a230725078) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce321c8c-7f8b-4b6d-87ca-f141c9bc61f2) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3649ceee-10f3-4826-918d-e61cc6528b9b) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/500f3f5a-340f-4d73-9b02-3a1d0fe38a84) - [Video: Day 11: Pranamasan. We begin our standing series with the prayer pose. I explain how to engage the entire body from the feet up to create a stable foundation, which is the first step in the Surya Namaskar sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fc5da9b-6b28-452f-bd18-0506c197df30) - [Video: Day 12: Hasta Utthanasan. The raised arms pose is a gentle backbend that opens the heart chakra. I guide you to lift your arms and arch your upper back while keeping your head aligned with your arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f51a961-23ea-4e38-ab95-4895af8102b6) - [Video: Day 13: Padahastasana. This is a forward bend where your hands are placed by your feet. I emphasize the importance of bending from the lower back and micro-bending the knees to protect your hamstrings and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2d2e103-ea28-4e76-8d24-e1c7092c801c) - [Video: Day 14: Ashwa Sanchalanasan. The equestrian pose is a dynamic low lunge that is part of Surya Namaskar. It's a great posture for improving hip flexibility and is beneficial if you are looking to build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fcbc07a-20d6-4dcb-9b24-457ac124f863) - [Video: Day 15: Santulanasan. Commonly known as the plank posture, this is a powerful core-strengthening asana. I show you how to engage your stomach and avoid dropping your back to build true core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/569d3e4e-1c4b-4be1-9c46-2e245603aefd) - [Video: Day 16: Ashtanga Namaskar. The eight-limbed pose is a key transition in Vinyasa flows. I demonstrate how to lower your chin and chest to the floor while keeping your hips lifted, engaging the shoulders and back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bc9d7f5-6d5d-4244-8256-9b69e2863989) - [Video: Day 17: Bhujangasan. The cobra pose is essential for strengthening the back. I show different variations, from a gentle lift on the elbows to a fuller expression, always remembering to micro-bend the arms to use back strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97fb90d5-a067-4937-b353-15c21f5f74d8) - [Video: Day 18: Parvatasan. This mountain pose gives a complete stretch to the body. I explain how to prioritize a flat back and open shoulder blades, even if your heels don't touch the floor initially.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73079418-f09b-45b0-97ee-38810141dab4) - [Video: Day 19: Urdhva Mukhi Svanasan. The upward-facing dog is similar to Bhujangasana but more intense, with the knees lifted off the floor. This posture is a key part of Vinyasa flows and helps build upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8fefdc9-79ba-4ebe-9154-745071efbaf9) - [Video: Day 20: Adho Mukhi Svanasan. The downward-facing dog is a full-body stretch and a resting pose in Vinyasa. I show how to keep your feet hip-width apart and focus on flattening the back to prepare for more advanced asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbd14ff2-7fe5-4e14-9f4b-54926c6437b2) - [Video: Day 21: Eka Pada Pranamasan. This one-legged prayer pose is our first standing balance. I explain how to find a focal point to stabilize your mind and posture, building strength and concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2266c726-b82e-4d14-a871-b55e2056e329) - [Video: Day 22: Vrikshasan. The tree pose teaches us stillness and generosity. I guide you through different variations, reminding you to embody the qualities of a tree: grounded, stable, and giving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79ba90d8-3437-4669-b25e-a405bff62609) - [Video: Day 23: Eka Padasan. Also known as Virabhadrasana III, this is a strong balancing posture. I show you how to square your hips and extend forward, creating a straight line from your heel to your fingertips to build lower body stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bd002e3-53e0-4ddf-86e8-9490670719f8) - [Video: Day 24: Ardha Chandrasan. The half-moon pose works dynamically on your hips and shoulders. I demonstrate both the standard and the twisted (Parivrtta) versions, using a block to help with balance and alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fd3d29b-80d9-4c23-b414-f89ee1092ce0) - [Video: Day 25: Ardha Chandrasan (Kneeling). This kneeling variation of the half-moon pose, also called Kapyasana, is a deep backbend and hip opener. It helps to open the Anahata (heart) chakra and enhances your sense of balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5532d091-e354-4184-89bc-2e4fea26b799) - [Video: Day 26: Marichyasana. I demonstrate three variations of this seated twist and forward bend. Each type of Marichyasana works on the stomach and hip region, improving digestion and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54e5860d-4b60-4819-9c4c-099ceea8d154) - [Video: Day 27: Janu Sirsasana. This head-to-knee forward bend is an excellent hamstring stretch. I guide you to bend from the lower back with a flat spine, preparing your body for deeper forward folds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79f8ef8a-adbb-4a7d-94d2-82faea18e651) - [Video: Day 28: Parivrtta Janu Sirsasana. This is the twisted version of the head-to-knee pose. It provides a deep side-body stretch and is a great way to work on the waistline while opening the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8f37320-8359-4ea0-b87a-68ea59a688c5) - [Video: Day 29: Bharadvajasana. This is an interesting seated twist where one leg is in Ardha Padmasana and the other in Vajrasana. It improves shoulder mobility and strengthens the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84eff1fb-9dae-4e43-ab08-e07687c3c293) - [Video: Day 30: Krounchasan. The heron pose is a challenging seated posture that provides an intense hamstring stretch. I show how to work towards straightening the leg while keeping the back straight and sitting on your sitting bones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbe3a512-660f-4c69-ab36-7c5e9ba9e4f5) - [Video: Day 31: Virabhadrasan I & II. The warrior poses build strength and confidence. I demonstrate the proper alignment for both Warrior I, with the torso facing forward, and Warrior II, with the arms stretched out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7df44f71-97ff-4515-bc9f-e993140dad68) - [Video: Day 32: Trikonasana. The triangle pose is a classic standing asana for stretching the sides of the body. I explain how to maintain alignment, keeping the hips and legs in one line while looking up towards the extended hand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e51e39ea-5b29-4274-a463-bfd08c47408b) - [Video: Day 33: Parivarta Trikonasana. The revolved triangle pose is a deep twist that activates the stomach organs. I show how to enter the pose safely, micro-bending the knee and twisting the torso to place the hand next to the foot.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35a826cb-d905-4a21-ab4a-80399486136d) - [Video: Day 34: Parsvakonasana. The side angle pose is a deep stretch for the entire side of the body. I guide you to place your palm on the floor and extend the other arm over your ear, creating one long line of energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/635752a0-5eb8-465b-a108-834c6e310974) - [Video: Day 35: Parivrtta Parsvakonasana. The revolved side angle pose is an intense twist that challenges your balance. This posture is excellent for toning the abdominal organs and strengthening the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6342cf4-f4c9-4052-b95d-cf1e8715ac9f) - [Video: Day 36: Ardha Kati Chakrasan. This standing side bend, or half wheel pose, is great for toning the waistline and improving balance. I demonstrate how to stretch up before dropping to the side to get the maximum stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f49c163a-ef1f-46c0-a217-b371caf670cc) - [Video: Day 37: Malasana. The garland pose is a natural squat that our ancestors used daily. It's excellent for digestion and hip mobility. I show variations, including using a block for support if your knees are sensitive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0c5aa85-82e7-4ced-812b-e3dce8d5cb3e) - [Video: Day 38: Ustrasana. The camel pose is a deep backbend that opens the heart chakra and builds immunity. I guide you step-by-step on how to place your hands on your heels and push your stomach forward to open the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e549c23-a6a7-44ae-9c89-388eae64494d) - [Video: Day 39: Dhanurasana. The bow pose is a wonderful backbend that activates the stomach organs and can help with stubborn belly fat. I show how to lift the chest and thighs off the floor, creating the shape of a bow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/367a3b91-3c02-49c5-a2bb-fdeaa338732e) - [Video: Day 40: Chakrasan. The wheel posture is a dynamic backbend that strengthens the stomach and improves immunity. I demonstrate how to approach it step-by-step, including using a wall for support to build confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30f205bc-c469-4aed-a57a-08d826da2c97) - [Video: Day 41: Parivarta Anjaneyasan. This revolved crescent lunge is a deep twist that tones the stomach and strengthens the lower body. I show how to use the elbow against the knee to deepen the twist while maintaining a strong lunge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a9dccf-382a-4999-9cf2-f58e57aa9685) - [Video: Day 42: Utkatasan. The chair pose is a powerful way to strengthen and tone the entire lower body. I explain how to sit back as if in a chair, keeping the knees behind the toes, and also show the twisted variation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a8741dd-62a8-45f2-8e47-9f503f7a262b) - [Video: Day 43: Ardha Matsyendrasana. The half lord of the fishes pose is a classic seated spinal twist. I demonstrate two variations of this posture, which helps to strengthen the spine and activate the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9c97bf1-93c2-4087-a97b-443eef9332bc) - [Video: Day 44: Dandasana. The staff pose may look simple, but it is the foundation for all seated postures. I explain how to sit with a straight back and engaged legs, which helps in correcting our daily sitting posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46357a2c-0c21-455b-b484-7ed474c092b0) - [Video: Day 45: Paschimottanasana. This seated forward bend is an excellent way to stretch the entire back of the body. I caution to lead with the lower back, not the upper back, and offer modifications for those with tight hamstrings or back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bda74331-10c1-46ac-aad7-9cad036abe86) ## 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. ## About Bindu Madhavi I'm Bindu, and for me, yoga is a soul journey—a way to bring light inside and out. I started this series to show you that with consistent abhyas (practice), you can transform your relationship with your own body. I teach from my Sahakarnagar studio in Bangalore and online, but I always want to meet you exactly where you are on your mat. 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