Yoga Foundations: Asana & Pranayama Tutorials
Building a solid yoga practice starts with understanding your body, not just copying shapes. I break down essential poses and breathwork to help you build a sustainable routine right here in Nandini Layout or online.
This is a guided practice of Surya Namaskar with Bija Mantras. Chanting these sacred seed sounds while flowing through the 12 poses creates a meditative experience that energizes each chakra and awakens inner vitality.
Want to unlock a "super brain"? This video explains how Nadi Shodhana Pranayama, or alternate nostril breathing, balances both hemispheres of the brain to improve focus, memory, and calmness under stress.
The Cat and Cow pose (Marjaryasana-Bitilasana) is a simple but powerful flow for improving spine flexibility and releasing tension. I recommend 10 to 20 repetitions to gently warm up the back.
Sarvangasana, or shoulder stand, is called the Queen of all Asanas for a reason. This video highlights its incredible benefits, including stimulating the thyroid, boosting digestion, and calming the nervous system.
About this collection
Most people rush through their first Surya Namaskar to get a workout, but the real power is in the transition and the breath. I teach these asanas as a way to regulate your nervous system, not just build heat. If you feel stiff or out of breath, it is usually because the foundation is missing, not because you aren't flexible enough. Let's fix that alignment before you add intensity.
The most common mistake I see isn't a lack of flexibility, it is a lack of awareness. Whether you are training at my Nandini Layout studio or joining my live online sessions, we do not just 'do' yoga—we learn it.
We start with Shatkriyas (cleansing) and Pranayama because you need to clear the pipes before you increase the pressure. When we practice Nadi Shodhana, we are not just breathing; we are actively stimulating the parasympathetic nervous system to manage cortisol levels and sharpen focus.
In our small cohorts, which are limited to 5 to 10 students, I check your alignment constantly. It is the difference between avoiding injury and creating one. I focus on applied anatomy, so you understand exactly why we hold a posture or how a specific breathing pattern impacts your digestion. We build your practice based on what your body needs, not what a viral reel tells you to do. By the time you finish these modules, you will have the confidence to practice safely at home and the discipline to make it stick.
Rohit N
I am Rohit. I spent years believing yoga was only about flexibility until I realized it was about calming my mind. I run Kushi Yogalaya to help you find that same peace, minus the fluff and corporate jargon.
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