--- title: "Asana Library: Foundations, Advanced Poses & Safe Alignment" description: "Explore my collection of yoga asanas with detailed instructions. Learn safe alignment for foundational poses and advanced flows in Bangalore." canonical: https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/asana-library-from-foundations-to-advanced-poses last_updated: 2025-08-30 --- # Asana Library: Foundations to Advanced Poses Tribe Verified · 8-12 students per batch in Bangalore By [Rohit N](https://mytribe.in/kushiyogalaya) · Online sessions and at studio in Nandini Layout, Bengaluru · ₹2,000 Per Month (estimate) Part of [Therapeutic Yoga for Health Concerns](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns). [View full gallery](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/gallery) Whether you are finding your balance or working toward advanced inversions, correct alignment is everything. Here is my library of yoga poses, broken down by movement and intent to help you practice safely. ## Photos and videos - [Video: Kickstart your day with these five morning mobility moves. This short video guides you through a sequence designed to wake up your body, loosen stiff joints, and energize you for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f391ca99-e5c2-4b9b-90ad-0fed73f962ea) - [Video: The Squat to Straddle is a dynamic movement that opens the hips and stretches the hamstrings. It's an excellent warm-up to improve lower body flexibility and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38ea9ff8-0bd7-4a97-b05c-b92eb268d485) - [Video: The Prone Scorpion is a dynamic stretch that mobilizes the spine and opens the hips. It's a great way to relieve lower back stiffness and improve rotational flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/563f63f1-5229-4dc7-8ca3-d1cd9789e2ca) - [Video: The Supine Abdominal Twist is a gentle yet effective pose for releasing tension in the spine and improving digestion. This video demonstrates the correct way to perform the twist for maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ad1395a-c5ef-41d9-b492-5647aad0ea8a) - [Video: The Wide Forward Fold Twist not only stretches the hamstrings and inner thighs but also provides a gentle twist for the spine, helping to release tension and improve flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a1ee743-0932-46e3-9246-f49868745a87) - [Video: The World's Greatest Stretch is a comprehensive mobility exercise for a reason. It opens the hips, stretches the hamstrings, and mobilizes the thoracic spine all in one fluid movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fc92312-6dbe-4a9f-996c-14e9bffdbd2c) - [Video: Sirshasana, or the headstand, is known as the king of asanas. This inversion increases blood circulation to the scalp, which nourishes hair follicles and can help promote healthy hair growth. Practice with guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea54be83-c192-4965-aa6c-fb797fd98c19) - [Video: This video demonstrates five yogic practices for natural hair growth. It includes asanas like Sarvangasana to improve scalp circulation and techniques like Balayam (nail rubbing) to stimulate hair follicles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73ab102d-d6a3-4066-a455-81a063fa844d) - [Video: This video shows a group of students practicing Sarvangasana (Shoulder Stand) and Halasana (Plow Pose). These inversions are excellent for thyroid health, calming the nervous system, and stretching the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8000e1c7-dbce-434c-a5f2-f63b426e0114) - [Video: The One-Legged King Pigeon Pose is an advanced posture that requires significant flexibility and balance. It deeply opens the hips and chest while stimulating the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad7ccc50-d8c2-4edf-97c0-9a012c1f7e30) - [Video: The front split, or Hanumanasana, is a deep stretch that lengthens the muscles of the legs, hips, and groin. This video explains the benefits, including improved flexibility and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90a7cf8e-5960-4cfb-9c79-b42c73b66a9c) - [Video: Hanumanasana, dedicated to Lord Hanuman, is the yogic front split. This video explains its benefits, such as curing sciatica and strengthening leg muscles, while emphasizing the importance of safety and proper progression.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e66fe581-71d4-4d39-a367-13c69d1e5c08) - [Video: Padma Matsyasana, or Fish Pose in Lotus, is a supine backbend that offers numerous health benefits. It stretches the intestines, relieves constipation, and is good for respiratory issues like asthma.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37f5699d-9adc-444c-99e0-f0d5f817ed6a) - ![Paschimottanasana, or the Seated Forward Bend, is a powerful morning asana. It provides a deep stretch for the entire spine and hamstrings, while also calming the mind and relieving stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03454f24-ed55-4e4b-a0b2-6b307ebd42b0) - [Video: Parivrtta Utkatasana, or Revolved Chair Pose, is a challenging twisting posture. I demonstrate how this pose builds strong leg muscles, tones the abdomen, and improves digestion through its twisting action.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7160ff40-c3aa-4844-b2d9-144b8c28fac5) ## About Asana Library: From Foundations to Advanced Poses Alignment isn't just about making the pose look right—it's about making it work for your specific anatomy. I often see students pushing into advanced asanas before their body is ready, which is a fast track to injury. In this library, I have included details on how to use props, wall support, or modifications so you can find the variation that serves your body today, not the one you feel you should be performing. Yoga is not about comparison or showing off. It is about consistent, mindful movement that builds strength, mobility, and stability over time. ### Why Alignment Matters Most injuries in yoga happen because students force their bodies into shapes they aren't ready for. Whether we are working on foundational poses like *Paschimottanasana* (Seated Forward Bend) to stretch the hamstrings and calm the nervous system, or you are exploring more complex sequences like *Parivrtta Utkatasana* (Revolved Chair Pose) to improve digestion, the priority remains the same: safety and functionality. ### Tailored Practice for Your Body My approach focuses on functional movement. If you have limited mobility, we use blocks, straps, or the wall for spinal traction. If you are working with specific conditions like sciatica, back pain, or hormonal imbalances like PCOS, we modify the poses—for example, avoiding certain forward folds for disc issues. ### Building Towards Inversions For those interested in advanced asanas like *Sirshasana* (Headstand) or *Hanumanasana* (Front Splits), we don't just jump into the pose. We build the necessary core strength and flexibility progressively. Inversions like headstands are excellent for circulation and hormone health, but they require proper technique to be sustainable. Whether you are joining my sessions at the Nandini Layout studio or attending live online classes, my goal is to teach you the 'why' behind every move. This way, you understand exactly what your body is doing, why it’s doing it, and how to stay consistent without burnout. Let's build a practice that serves you for the long term. ## About Rohit N I am Rohit. I spent years thinking yoga was just about touching my toes until I learned the science behind the breath and alignment. Now, I help students in Nandini Layout and online build a sustainable practice that actually heals them instead of just making them sweat. [See all of Rohit N's services](https://mytribe.in/kushiyogalaya) ## More from Therapeutic Yoga for Health Concerns by Rohit N - [Featured](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/featured) - [Yoga for a Strong Back & Pain Relief](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/yoga-for-a-strong-back-pain-relief) - [Balancing Hormones Naturally](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/balancing-hormones-naturally) - [Calm Your Mind, Heal Your Body](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/calm-your-mind-heal-your-body) - [Improving Digestion & Boosting Metabolism](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/improving-digestion-boosting-metabolism) - [The Deeper Wisdom of Yoga](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/the-deeper-wisdom-of-yoga) - [Beyond the Mat: Nutrition & Lifestyle](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/beyond-the-mat-nutrition-lifestyle) - [Our Community in Action](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/our-community-in-action) ## More services by Rohit N - [Yoga for Fitness and Wellness](https://mytribe.in/kushiyogalaya/yoga-for-fitness-and-wellness) - [Yoga Teacher Training](https://mytribe.in/kushiyogalaya/yoga-teacher-training) ## Similar work from other experts - [Yoga Asana Library: Poses, Flows, and Alignment Guides](https://mytribe.in/yogabykriti/yoga-classes/asana-library-poses-flows) by Kriti · Yoga Classes · Available exclusively online - [Master Your Yoga Asanas: Authentic Alignment for All Levels](https://mytribe.in/arogyayogshala/yoga-for-health-wellness/master-your-asanas-poses-for-all-levels) by Arogya Yogshala · Yoga for Health & Wellness · Online classes, at-home sessions across Delhi NCR & 2 studios in Noida - [Yoga Asana Library: Simple Poses and Flows for Everyone](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/asana-library-poses-flows) by Sreya Bhar · Yoga Classes (Online & In-Person) · Online classes & in-person sessions in Bengaluru - [Yoga Foundations: Essential Asanas for Healing](https://mytribe.in/anagha.yoga/therapeutic-yoga/yoga-foundations-asana-library) by Anagha Yoga · Therapeutic Yoga · Online sessions via video call - [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 - [Guided Yoga Asana Practice for Every Level](https://mytribe.in/themagical_yoga/specialized-yoga/guided-asana-practice) by Nidhi Bansal · Specialized Yoga · Available Online & Home visits in Bengaluru ## Book To book Rohit N, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Rohit%2C%20I%20was%20looking%20through%20your%20Asana%20Library%20and%20had%20a%20question%20about%20modifications%20for%20a%20specific%20pose.)