--- title: "My Asana Library: 100 Days of Guided Yoga Practice" description: "Follow my 100-day yoga journey. Learn 100 asanas with detailed alignment tips, modifications, and safe practice techniques for every level." canonical: https://mytribe.in/bindumadhaviyoga/yoga-retreats/my-asana-library-a-100-day-journey last_updated: 2026-01-09 --- # My Asana Library: 100 Days of Guided Yoga Tribe Verified · Alignment-focused yoga teacher in Bengaluru By [Bindu Madhavi](https://mytribe.in/bindumadhaviyoga) · Hosted at scenic locations across India · ₹24K per person (estimate) Part of [Yoga Retreats](https://mytribe.in/bindumadhaviyoga/yoga-retreats). [View full gallery](https://mytribe.in/bindumadhaviyoga/yoga-retreats/gallery) Explore my 100-day journey of asana practice. Each video offers step-by-step guidance, focusing on correct alignment and safe modifications for every level. ## Photos and videos - [Video: Day 45: Paschimottanasana, the Seated Forward Bend. I guide you through this deep stretch for the back body, with variations and important precautions for lower back safety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bda74331-10c1-46ac-aad7-9cad036abe86) - [Video: Day 44: Dandasana, or Staff Pose. This simple-looking asana is foundational for correcting posture and building awareness of a straight spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46357a2c-0c21-455b-b484-7ed474c092b0) - [Video: Day 43: Ardha Matsyendrasana, the Half Lord of the Fishes Pose. I demonstrate two variations of this powerful spinal twist that activates the core and improves spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9c97bf1-93c2-4087-a97b-443eef9332bc) - [Video: Day 42: Utkatasana, the Chair Pose. A powerful asana for strengthening the entire lower body, including a twisted variation to tone the waistline.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a8741dd-62a8-45f2-8e47-9f503f7a262b) - [Video: Day 41: Parivrtta Anjaneyasana, the Revolved Lunge Pose. This is an excellent twisting asana to tone the stomach and strengthen the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a9dccf-382a-4999-9cf2-f58e57aa9685) - [Video: Day 40: Chakrasana, the Wheel Posture. I break down the steps to safely approach this deep backbend, a dynamic pose for opening the back and building immunity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30f205bc-c469-4aed-a57a-08d826da2c97) - [Video: Day 39: Dhanurasana, the Bow Pose. This posture activates the stomach organs and strengthens the back. I also show the side-rocking variation, Parsva Dhanurasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/367a3b91-3c02-49c5-a2bb-fdeaa338732e) - [Video: Day 38: Ustrasana, the Camel Pose. A beautiful heart-opening backbend that helps build the immune system and allows for better self-expression.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e549c23-a6a7-44ae-9c89-388eae64494d) - [Video: Day 37: Malasana, the Garland Pose. I explain the importance of this fundamental squat for digestive health and show variations for all levels, including using a block for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0c5aa85-82e7-4ced-812b-e3dce8d5cb3e) - [Video: Day 36: Ardha Kati Chakrasana, the Half Waist Wheel Pose. A simple standing side bend that is excellent for toning the sides of the body and improving balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f49c163a-ef1f-46c0-a217-b371caf670cc) - [Video: Day 35: Parivrtta Parsvakonasana, the Revolved Side Angle Pose. A deep twisting posture that challenges balance and activates the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6342cf4-f4c9-4052-b95d-cf1e8715ac9f) - [Video: Day 34: Parsvakonasana, the Side Angle Pose. I explain how to distribute weight correctly in this pose to achieve a deep side-body stretch without straining the joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/635752a0-5eb8-465b-a108-834c6e310974) - [Video: Day 33: Parivrtta Trikonasana, the Revolved Triangle Pose. A foundational twisting pose that improves balance and stimulates the digestive system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35a826cb-d905-4a21-ab4a-80399486136d) - [Video: Day 32: Trikonasana, the Triangle Pose. I guide you through the correct alignment for this classic standing pose to ensure you get the full benefit of the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e51e39ea-5b29-4274-a463-bfd08c47408b) - [Video: Day 31: Virabhadrasana I and II, the Warrior Poses. I demonstrate the alignment for both Warrior 1 and Warrior 2, foundational poses for building lower body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7df44f71-97ff-4515-bc9f-e993140dad68) - [Video: Day 30: Krounchasana, the Heron Pose. A challenging seated posture that provides a deep hamstring stretch and helps correct hip tightness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbe3a512-660f-4c69-ab36-7c5e9ba9e4f5) - [Video: Day 29: Bharadvajasana, a seated twist. This interesting asana combines elements of Ardha Padmasana and Vajrasana to improve shoulder mobility and tone the waist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84eff1fb-9dae-4e43-ab08-e07687c3c293) - [Video: Day 28: Parivrtta Janu Sirsasana, the Revolved Head-to-Knee Pose. A deep seated side-bend and twist that is excellent for trimming the waistline.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8f37320-8359-4ea0-b87a-68ea59a688c5) - [Video: Day 27: Janu Sirsasana, the Head-to-Knee Pose. This is a preparatory pose for deeper forward bends, focusing on hamstring flexibility and proper form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79f8ef8a-adbb-4a7d-94d2-82faea18e651) - [Video: Day 26: Marichyasana. I demonstrate three variations of this seated twist and forward bend, each working deeply on the hips and abdominal region.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54e5860d-4b60-4819-9c4c-099ceea8d154) - [Video: Day 25: Ardha Chandrasana, the Half Moon Pose. I show two variations, one from the knees and one from a lunge, to open the heart and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5532d091-e354-4184-89bc-2e4fea26b799) - [Video: Day 24: Ardha Chandrasana and its twisted variation, Parivrtta Ardha Chandrasana. A dynamic standing balance pose that opens the hips and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fd3d29b-80d9-4c23-b414-f89ee1092ce0) - [Video: Day 23: Eka Padasana, also known as Virabhadrasana III. A strong standing balance posture that builds stability and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bd002e3-53e0-4ddf-86e8-9490670719f8) - [Video: Day 22: Vrikshasana, the Tree Pose. I explain the spiritual quality of this pose and demonstrate variations for finding stillness and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79ba90d8-3437-4669-b25e-a405bff62609) - [Video: Day 21: Eka Pada Pranamasana, the One-Legged Prayer Pose. A foundational standing balance pose that helps stabilize the mind and strengthen the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2266c726-b82e-4d14-a871-b55e2056e329) - [Video: Day 20: Adho Mukha Svanasana, the Downward-Facing Dog. I explain the key alignment points for this full-body stretch, a cornerstone of vinyasa practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbd14ff2-7fe5-4e14-9f4b-54926c6437b2) - [Video: Day 19: Urdhva Mukha Svanasana, the Upward-Facing Dog. I show the correct technique to perform this backbend without straining the shoulders, keeping the knees off the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8fefdc9-79ba-4ebe-9154-745071efbaf9) - [Video: Day 18: Parvatasana, the Mountain Pose. A full-body stretch similar to Downward Dog, perfect for starting or ending your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73079418-f09b-45b0-97ee-38810141dab4) - [Video: Day 17: Bhujangasana, the Cobra Pose. I demonstrate several variations of this essential back-strengthening posture, suitable for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97fb90d5-a067-4937-b353-15c21f5f74d8) - [Video: Day 16: Ashtanga Namaskar, the Eight-Limbed Salutation. I show two approaches to this pose, which is a key part of the Surya Namaskar sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bc9d7f5-6d5d-4244-8256-9b69e2863989) - [Video: Day 15: Santulanasana, the Plank Pose. A powerful posture for building core strength. I explain how to engage the core correctly to avoid back strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/569d3e4e-1c4b-4be1-9c46-2e245603aefd) - [Video: Day 14: Ashwa Sanchalanasana, the Equestrian Pose. A dynamic lunge that is great for hip flexibility and is a key step in Sun Salutations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fcbc07a-20d6-4dcb-9b24-457ac124f863) - [Video: Day 13: Padahastasana, the Hand-Under-Foot Pose. A standing forward bend where I emphasize the importance of bending from the lower back and protecting the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2d2e103-ea28-4e76-8d24-e1c7092c801c) - [Video: Day 12: Hasta Utthanasana, the Raised Arms Pose. The standing backbend from Surya Namaskar, focusing on opening the upper back and heart center.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f51a961-23ea-4e38-ab95-4895af8102b6) - [Video: Day 11: Pranamasana, the Prayer Pose. The first posture of Surya Namaskar, where we learn to find stability and center ourselves before beginning the flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fc5da9b-6b28-452f-bd18-0506c197df30) - [Video: Day 10: Triyanga Mukhaika Paschimottanasana. A seated forward bend that works asymmetrically to balance the hips and stretch the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/500f3f5a-340f-4d73-9b02-3a1d0fe38a84) - [Video: Day 9: Baddha Konasana, the Bound Angle Pose. An important hip-opening posture that helps release stored emotions and tension from the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3649ceee-10f3-4826-918d-e61cc6528b9b) - [Video: Day 8: Tarasana, the Star Pose. A gentle variation of Baddha Konasana, this forward bend is a great preparation for deeper hip-opening postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce321c8c-7f8b-4b6d-87ca-f141c9bc61f2) - [Video: Day 7: Bhadrasana, the Gracious Pose. A deep hip-opening posture with a rich history, known to be one of the first asanas ever documented.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a4b533a-2900-474c-bd5a-b1a230725078) - [Video: Day 2: Padmasana and Ardha Padmasana. I guide you through the steps to safely approach the Half Lotus and Full Lotus poses, which are ideal for meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3751f30-fef6-48bc-b0cd-c6f092d3e09e) - [Video: Day 1: Sukhasana and Vajrasana. We begin with two foundational seated postures, the Easy Pose and Thunderbolt Pose, and I provide tips for sitting comfortably on the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57ecf2e5-419d-4f93-9a98-e6ffe752877a) ## About My Asana Library: A 100-Day Journey My 100-day library is about more than just checking off poses. In each video, I focus on the micro-adjustments and transitions that ensure safety, particularly if you are working with back or joint stiffness. This series is an invitation to build a sustainable, daily practice at your own pace. Consistency is the foundation of any true yoga practice. I created this library to help you move beyond just doing a pose, encouraging you to understand how it feels in your body. Whether you are a beginner or looking to deepen your existing practice, these 100 asanas cover everything from foundational standing postures like Trikonasana and Virabhadrasana to deeper backbends and restorative stretches. I intentionally highlight common mistakes, such as collapsing the lower back or placing undue strain on the knees. You will see me using props like blocks or wall support in several videos. I encourage you to use them too. Remember, the goal of Abhyas (consistent practice) is not to perform a difficult move perfectly on day one. It is to show up, breathe, and refine your alignment over time. If you feel ready to transition from these videos to a guided group session or an intensive workshop, I teach daily at my Sahakarnagar studio and host live online sessions. ## About Bindu Madhavi Namaste, I am Bindu. I believe that yoga is a lifelong journey of merging the individual self with the universe. I focus on teaching you to listen to your own body through consistent, alignment-focused practice in my Sahakarnagar studio and online. [See all of Bindu Madhavi's services](https://mytribe.in/bindumadhaviyoga) ## More from Yoga Retreats by Bindu Madhavi - [Featured](https://mytribe.in/bindumadhaviyoga/yoga-retreats/featured) - [Nepal: Yoga, Trekking & Culture](https://mytribe.in/bindumadhaviyoga/yoga-retreats/nepal-yoga-trekking-culture) - [Rishikesh: A Sacred River Journey](https://mytribe.in/bindumadhaviyoga/yoga-retreats/rishikesh-a-sacred-river-journey) - [Ladakh: High-Altitude Stillness](https://mytribe.in/bindumadhaviyoga/yoga-retreats/ladakh-high-altitude-stillness) - [Advanced & Dynamic Practice](https://mytribe.in/bindumadhaviyoga/yoga-retreats/advanced-dynamic-practice) - [Yoga as a Way of Life](https://mytribe.in/bindumadhaviyoga/yoga-retreats/yoga-as-a-way-of-life) - [Join My Community](https://mytribe.in/bindumadhaviyoga/yoga-retreats/join-my-community) ## More services by Bindu Madhavi - [Specialized Yoga Workshops](https://mytribe.in/bindumadhaviyoga/specialized-yoga-workshops) - [Group Yoga Classes](https://mytribe.in/bindumadhaviyoga/group-yoga-classes) ## Similar work from other experts - [The 100 Asanas Library: Step-by-Step Alignment & Safety](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/the-100-asanas-library) by Yoga for Cure · Intermediate & Group Yoga · Online and at rooftop studio in Koramangala - [Personalised Yoga Tutorials for Correct Alignment](https://mytribe.in/lakshaypoweryoga/yoga-meditation-workshops/personalised-yoga-tutorials) by Lakshay Power Yoga · Yoga & Meditation Workshops · Online workshops and at studio in Paschim Vihar, New Delhi - [Step-by-Step Yoga Asana Tutorials](https://mytribe.in/yogpathwellness/live-online-group-yoga/asana-tutorials-step-by-step-guides) by Yogpath Wellness · Live Online Group Yoga · Live online interactive classes - [Yoga Pose Tutorials & Alignment Guides](https://mytribe.in/yogawithanindita/yoga-classes/pose-tutorials-alignment) by Yoga with Anindita · Yoga Classes · Online, at your location in Mumbai, or at studio in Santacruz West - [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 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 ## Book To book Bindu Madhavi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Namaste%20Bindu%2C%20I%20have%20been%20following%20your%20100-Day%20Yoga%20Journey%20and%20would%20like%20to%20know%20more%20about%20your%20classes.) 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