---
title: "Master Iyengar Yoga Asanas with Precision Alignment in Delhi"
description: "Learn the science behind fundamental asanas. Nivedita Joshi offers precise Iyengar yoga pose breakdowns using props for all levels in Delhi and online."
canonical: https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/asana-library-pose-breakdowns
last_updated: 2025-09-21
---

# Mastering Asanas with Precision Alignment

Tribe Verified · Authentic Iyengar method taught in Delhi

By [Nivedita Joshi](https://mytribe.in/iyengaryogakshema) · Online sessions & at studio in Mandi House, New Delhi · ₹5,000 per month (estimate)

Part of [Iyengar Yoga Classes (All Levels)](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels). [View full gallery](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/gallery)

Yoga is not merely movement; it is a science of alignment. Learn the correct way to practice fundamental asanas with my step-by-step guidance, using props to unlock your body’s true intelligence.

## Photos and videos

- [Video: Tadasana (Mountain Pose) may seem simple, but its benefits unfold with precision. In this video, I explain the correct weight distribution, shoulder position, and hand placement. This is the fundamental difference between just standing and practicing an asana with intelligence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/228fda4f-e933-4220-a271-3b074aabc9ed)
- [Video: Here I demonstrate an improvisation of Tadasana using the wall and ropes. The wall provides feedback for your alignment, while the ropes assist in lifting the arms in Urdhva Hastasana without shoulder pain. This is how we make poses accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df5b9075-44c1-408c-9b3b-f5b7495afbbd)
- [Video: In this video, I teach the preparation and full expression of Gomukhasana (Cow Face Pose) arms. I guide you through mobilizing the shoulders safely before attempting to clasp the hands, which opens the chest and relieves cervical spine stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5c5d79e-c60a-4856-a73f-07f940045864)
- [Video: This is an improvisation of Gomukhasana using a belt. If your shoulders are stiff, the belt acts as an extension of your arms, allowing you to work towards the full pose without injury. With daily practice, your fingers will eventually meet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/034e4e72-0e57-4947-95c2-8e07c72bb7ae)
- [Video: Here I teach Paschim Namaskar (Reverse Prayer Pose). I explain the Tadasana foundation and how to safely bring the hands into the prayer position behind the back, moving them up the spine to open the shoulders and chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bc0fb6e-0a3a-4c8d-9ff6-dc353f2e5146)
- [Video: This is an improvisation of Paschim Namaskar for those with stiff shoulders. Using a rope attached to a wall or grill allows you to work on the hand position without straining your wrists or shoulders, gradually increasing your range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c830fa39-9433-48a9-9d29-ed472342dadc)
- ![Awaken your body and calm your mind with the precision of Ardha Chandrasana (Half Moon Pose). This student demonstrates the balance, extension, and openness required for this pose, a journey to inner peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8b3e59e-4d8f-4b32-a98e-2c0f2d0cf46a)
- !["Practice asanas by creating space in the muscles and skin." This quote is embodied in this image of me practicing a variation of Bharadvajasana (a seated twist). The pose creates space in the spine and opens the shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5e7299c-1dab-45bd-9480-05897437828f)
- ![This is Trikonasana (Triangle Pose). The student demonstrates the correct alignment, with extension through the sides of the body and an open chest. This is a foundational standing pose we focus on in our classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bab68106-f1cb-487c-8268-8624dc93d57f)
- ![Two students practice Trikonasana (Triangle Pose) in sync by our serene pond. This image shows the elegance and strength that comes from a deep connection to the practice and the outdoors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d8f1325-9ea6-48b2-bca8-c3d261f85f6c)
- ![A class practices Prasarita Padottanasana (Wide Legged Standing Forward Bend). This pose is excellent for stretching the hamstrings and spine, and this image shows the uniformity and focus of the group.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8feb3603-64c5-4ec2-baee-af102e7bac7d)
- ![Students use belts for Supta Padangusthasana (Reclining Hand to Big Toe Pose). This is a key pose for safely stretching the hamstrings without putting pressure on the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8ddad5f-a8d3-4d03-aa72-8c2fd9581f83)
- ![A student practices a variation of Supta Padangusthasana. This pose is particularly beneficial for women's health, helping to regulate hormonal shifts and create stability in the pelvis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d189d778-5c24-4363-8b1e-ef50da1a74ea)
- ![A class practices Supta Padangusthasana with belts. I am shown giving a correction, ensuring the students maintain proper alignment to get the maximum benefit from the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51f5b2db-e7bd-40a1-ad87-251e9cd1d5ee)
- ![A student receives a one on one adjustment in Supta Padangusthasana. This close attention ensures she understands the correct action of the leg and hip.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bae911a0-1b73-46ef-b480-6574dfcdca93)
- ![Students practice Apanasana (Knees to Chest Pose), a gentle pose for releasing the lower back. This is often used as a counter pose or a relaxation posture in our classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52514055-9e28-4b50-b970-7f9df9497f21)
- ![A wide shot of a class practicing Apanasana. This demonstrates how simple, restorative poses are an integral part of a balanced practice, providing rest and release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86fa8d10-eabf-441d-b30a-1e1b97e55d94)
- ![A vibrant class practices Upavistha Konasana (Wide Angle Seated Forward Bend). This pose requires focus and discipline to extend the spine and open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85f3abe4-4dea-4355-8006-c99108554df0)
- ![Students in a restorative pose, using belts to bind their legs. This supported setup helps to release tension in the hips and lower back while calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfd1e868-7311-44e4-97cf-b2e4f27f20a0)
- ![A glimpse into our practice, where students use belts for leg stretches. This prop is essential for achieving deeper, safer stretches and is a hallmark of the Iyengar method.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/467e8466-9db0-4ba9-a18a-4e377621b8e0)
- ![Strength in unity, focus in flow. A class practices Virabhadrasana II (Warrior II), a powerful standing pose that builds strength, stamina, and concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9065007f-887d-4855-8ca4-2b5a0e61f73d)
- [Video: "Allow your intelligence to penetrate evenly throughout the body to its extremities, like the rays of the sun." This video shows students practicing with this level of awareness, from seated meditation to active poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f18c68b-43bd-47cc-a393-07e8f2b3527e)
- ![Iyengar Yoga is more than just poses; it's about exploring your inner strength. Here, I am guiding a student using a belt to deepen her leg stretch, bringing harmony to body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3ee1b75-f4ff-49fd-8b81-16dd9bcd29c5)
- ![Here I am adjusting a student's leg in a supine stretch. This hands on guidance helps soothe the mind and align the body, demonstrating the power of precision in Iyengar Yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60c94b10-12d7-444b-aac3-c8f01b1bcf10)
- ![A class practices Virasana (Hero Pose) with arms extended overhead. This pose stretches the thighs and ankles while the arm variation opens the shoulders and chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7166f71b-cbab-4dc1-addc-999c51a15eb6)
- ![A student receives a hands on adjustment in Parsvottanasana (Pyramid Pose). This kind of support helps build strength and balance, especially for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fe32f63-17c6-4147-8f77-0a25c98391b3)
- ![A student receives a smiling adjustment from me in a standing forward bend. This shows the comfort and trust we build in our classes, allowing students to deepen their practice safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b55adf8-1772-4acf-928d-c7f1edb914df)
- ![Three students practice Ardha Chandrasana (Half Moon Pose) using blocks for support. This demonstrates how we work together to find strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d4c2646-9a70-42b4-b261-379b0483881f)
- [Video: This video shows the essence of balance and mindfulness in my classes, from guiding a student in a supine leg stretch to the entire class moving through poses with focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb8c3829-ce53-4a66-86c5-d0609166c584)
- ![A class practices a variation of Adho Mukha Svanasana (Downward Facing Dog) with hands on a raised platform. This modification helps to open the shoulders and extend the spine more effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ccb2fe8-0e7f-4845-86b0-d964c10b77d0)
- [Video: Sometimes all it takes is a steady hand and a focused mind to find your balance. This video shows students moving through outdoor practice, seated poses, and restorative postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1094405a-0ddd-405c-8953-aec980f7c233)

## About Asana Library: Pose Breakdowns

Many students mistake physical exertion for progress, but without proper alignment, you are simply reinforcing bad habits and leaking energy. Whether you struggle with stiff shoulders in Gomukhasana or stability in Tadasana, the issue is rarely your body—it is your approach. I use props as intelligent, mechanical aids to correct your posture from the foundation up, ensuring you build actual strength rather than risking injury.

This library is not a collection of pretty pictures. It is a resource designed to deconstruct the mechanics of Iyengar yoga. When you watch these breakdowns, you will see that every asana has a logical architecture. 

My method, taught to me by Guruji B.K.S. Iyengar, relies on using props—blocks, belts, chairs, and ropes—to achieve what the body cannot yet do alone. If your hamstrings are tight, we use a belt to extend your reach safely. If your spine is rounded, we use bricks to lift your chest. By removing the struggle of the pose, we allow the intelligence of the body to take over.

Here is how we break down the practice:

*   **Foundation:** We start with Tadasana. If you cannot stand correctly, you cannot move correctly. We focus on weight distribution and the neutral spine.
*   **Mobility:** Poses like Gomukhasana and Paschim Namaskar are taught not as tests of flexibility, but as ways to open the thoracic cavity and address cervical stiffness.
*   **Improvisation:** You will see how we use the wall or ropes to gain feedback. This is the difference between a mechanical movement and a conscious asana.

Whether you are a beginner or an advanced practitioner, these techniques ensure your joints are protected and your nervous system is calmed. Join me in my Delhi studio or via live Zoom sessions where I provide real-time corrections. You do not need to be flexible to start; you only need to be willing to align.

## About Nivedita Joshi

I am Nivedita Joshi. I teach the science of the Iyengar method, focusing on alignment and props to help you move with intelligence. If you are ready to stop guessing and start understanding your body, let us work together.

[See all of Nivedita Joshi's services](https://mytribe.in/iyengaryogakshema)

## More from Iyengar Yoga Classes (All Levels) by Nivedita Joshi

- [Featured](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/featured)
- [Therapeutic Yoga: Healing Through Movement](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/therapeutic-yoga-healing-through-movement)
- [The Iyengar Method: Precision & Alignment](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/the-iyengar-method-precision-alignment)
- [The Power of Props](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/the-power-of-props)
- [For Beginners: Your First Step](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/for-beginners-your-first-step)
- [Emotional & Mental Wellness](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/emotional-mental-wellness)
- [Student Stories & Transformations](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/student-stories-transformations)
- [Our Lineage: The Teachings of B.K.S. Iyengar](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/our-lineage-the-teachings-of-b-k-s-iyengar)
- [Our Studio & Community](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/our-studio-community)

## More services by Nivedita Joshi

- [Yoga for Mental & Emotional Wellness](https://mytribe.in/iyengaryogakshema/yoga-for-mental-emotional-wellness)
- [Yoga for Women's Health](https://mytribe.in/iyengaryogakshema/yoga-for-women-s-health)
- [Yoga Therapy for Pain & Injury Management](https://mytribe.in/iyengaryogakshema/yoga-therapy-for-pain-injury-management)

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