--- title: "Step-by-Step Yoga Pose Tutorials & Drills in Marol, Mumbai" description: "Master challenging yoga asanas with expert-led pose tutorials. Build strength and proper alignment with my no-nonsense yoga pose tutorials in Marol, Mumbai." canonical: https://mytribe.in/everydayyogawithtara/traditional-yoga-instruction/pose-breakdowns-tutorials last_updated: 2025-08-20 --- # Step-by-Step Yoga Pose Tutorials & Drills Tribe Verified · Real yoga instruction in Marol, Mumbai. By [Tara Menezes](https://mytribe.in/everydayyogawithtara) · Studio sessions at House of Happiness & JDS Gym, Marol, Mumbai · ₹450 per class (estimate) Part of [Traditional Yoga Instruction](https://mytribe.in/everydayyogawithtara/traditional-yoga-instruction). [View full gallery](https://mytribe.in/everydayyogawithtara/traditional-yoga-instruction/gallery) I don't believe in just throwing you into a pose. Here are the drills and alignment cues to build your strength and confidence safely, whether you're working on your first headstand or deepening a stretch. ## Photos and videos - [Video: This is the full tutorial for a supported headstand, or Salamba Sirsasana. I explain how to use the wall for safety and build the core engagement needed for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3180af02-058e-46e2-a9c6-b86789f4ee3b) - [Video: Here, I'm pointing out the key alignment cues for a stable headstand. Notice the focus on engaging the core, squeezing the thighs, and pushing down with the forearms to protect the neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c911e20-8e33-4a5d-abd2-e28285988ead) - [Video: This video shows the first entry option for a headstand, tucking the knees into the chest. This method helps you find your balance and build core control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f986ab0b-1986-4b4b-9641-71f1a949b001) - [Video: This is the second entry option for a headstand, lifting up with bent knees. It requires a bit more control but helps you align your hips over your shoulders before extending the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33e713bb-cd01-4d70-80d3-1891818a8e6b) - [Video: Getting out of a headstand is just as important as getting in. Here's how to exit with control, one leg at a time, to maintain stability and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b16a11ce-3808-48b4-bab1-984e07b86e23) - [Video: This demonstrates the pike exit from a headstand. It requires significant core strength to lower both legs together slowly, showing an advanced level of control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c8e8da7-1b2c-4cad-b711-cff6a8bb9aa5) - [Video: This video shows a drill for the Pancake Fold using yoga blocks. Using props like this helps you maintain a straight back and deepen the stretch gradually and safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01318d63-72a0-4a75-ac16-185def4cf02b) - [Video: Here's a breakdown of Goddess Pose, a powerful squat that opens the hips and strengthens the legs. I show how to use a sofa for support and proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b646f22-3fcb-4df8-b6f4-eeaa958d8063) - [Video: This is a passive Butterfly Stretch, or Baddha Konasana, using a wall for back support. This modification helps you focus on opening the hips without straining your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03c1cada-8a68-45ec-84e3-25dd3c09c6a5) - [Video: A tutorial for Frog Pose, an intense hip opener. I demonstrate how to hold the passive stretch to gently increase flexibility in the inner thighs and groin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fb7041c-e2e2-4934-b66d-47108720347e) - [Video: This is a Seated Good Morning drill, another great prep for forward folds. It teaches you to hinge from the hips while keeping the spine long.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54486267-d0a8-4739-880e-7e66dd772d50) - [Video: This shows the final Pancake Fold, using furniture to deepen the stretch. It's a great example of how you can use things around your house to aid your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9c40bf4-05ea-47cd-8655-79e7596976a0) - [Video: My real-time attempt at a drop back into Chakrasana (Wheel Pose). This isn't a perfect tutorial, but a real look at trusting your body and facing the fear of advanced backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c9c4633-9597-4c6a-86c0-ded5431d534d) - [Video: These are Chakrasana Dips using yoga blocks. This drill is excellent for building the upper body and back strength required for deeper, more stable backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8df90bad-ebe3-4d00-b16f-8e4daf37cf75) - [Video: A demonstration of Ustrasana, or Camel Pose, in front of a mirror. This helps to check alignment and ensure you are opening the chest and shoulders correctly in this deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36deae8a-e3d1-47c6-bf78-63241c441331) - [Video: This video shows the progression from Ustrasana to Purna Ustrasana, the full expression of the pose. It highlights the flexibility and strength needed for advanced backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b05c5c53-d22b-4b52-bd3f-bd3dbdcd8853) - [Video: Working on handstand drills against the wall. This is how you build the shoulder strength and balance needed to get upside down, one step at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77991e67-4686-4df6-b65d-4abec57e3aaf) - [Video: If you have tight shoulders, this simple rotation exercise can make a huge difference. This before-and-after shows how a few minutes of mindful movement can improve your range of motion for poses like Gomukhasana arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e548d62-ed3b-4e75-8fe8-ae5d069667df) - [Video: A full body plank challenge to test your core and shoulder stability. This is a great way to measure strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e48efbaa-5d5b-4cc8-8b02-b843851602df) - [Video: A step-by-step look at the alignment for Parivrtta Trikonasana, or Revolved Triangle Pose. I break down the twist and how to maintain stability through your feet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46f3cd7a-459f-4a97-bfae-530013fb353d) - ![A four-part image showing the difference between Trikonasana (Triangle Pose) and its revolved variation, Parivrtta Trikonasana. This highlights the importance of twisting from the torso.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83fdc32c-6a4d-47df-800e-4701bdabab07) - [Video: A dynamic entry into Revolved Triangle Pose. This shows how to flow into the posture while maintaining a strong foundation and an open chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c23af99-ae8b-491e-a08f-1bf0194a3856) - [Video: A demonstration of a standing balance and twist. This sequence challenges your stability and focus while detoxifying the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d286835d-df6f-4ffc-bd52-aa066d8058cc) - [Video: This video breaks down the movements for a revolved side angle pose, focusing on keeping the legs strong while rotating the upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed77fb0f-e7d5-4867-a849-f8dd028bf56a) ## About Pose Breakdowns & Tutorials Most of you see a perfect headstand or a deep pancake fold on social media and think it's magic. It's not. It's core engagement, shoulder stability, and a lot of falling over before you actually float. When you're ready to stop guessing and start building that foundation, we can work on these drills together in my Marol group sessions or private lessons. ### Building Foundation Over Aesthetics I see too many people rushing into advanced asanas without the core strength to support them, which is exactly how you end up with a sore neck or a strained back. My approach to these tutorials is simple: we prioritize alignment and safety. Whether you are practicing at home or joining my **Hatha yoga classes in Marol**, these drills serve as a blueprint for safe progression: * **Headstand Mechanics:** We stop relying on the wall as a crutch and start engaging the core to lift with control. If you feel pressure on your neck, that is your sign to exit and adjust. * **Hip Openers:** From Frog Pose to Butterfly Stretch, we use props like yoga blocks and furniture for support. It is not about how low you can go; it is about keeping a straight spine and hinge-point control. * **Chakrasana & Backbends:** We use blocks for dips to build the specific upper body and back strength needed, rather than just forcing a shape. These routines are about training your body to be resilient. I don't care if you have a 'yoga body' or fancy gear. If you are struggling with a pose, it is usually because you are missing a foundational drill, not because you lack flexibility. ### How We Train If these drills resonate with you, come see me at **House of Happiness** or **JDS Gym Studio** in Marol. We spend the first part of our 60-minute group sessions building this exact kind of heat and alignment. If you need something more specific—like rehab drills or specialized asanas for women's health—my 1-on-1 private therapy sessions are tailored to your specific anatomy and energy levels that day. ## About Tara Menezes Hey, I’m Tara. I teach real, grounded yoga in Marol—no fluff, just sweat and progress. Whether you're struggling with a basic stretch or trying to nail your first inversion, I’m here to help you build the foundation, not just the pose. 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