---
title: "Foundational Iyengar Yoga Asanas | Precise Alignment Training"
description: "Master foundational Iyengar yoga asanas with 45+ years of expertise. Learn precise alignment, prop usage, and breath control in live online classes."
canonical: https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes/foundational-asanas
last_updated: 2025-09-06
---

# Foundational Iyengar Yoga Asanas

Tribe Verified · 45+ years of Iyengar yoga practice

By [Madhava R](https://mytribe.in/madhava_r__yoga) · Live online classes via Zoom · ₹1,200 per month (estimate)

Part of [Online Iyengar Yoga Classes](https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes). [View full gallery](https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes/gallery)

These are the building blocks of a stable practice. Learn the precise alignment, breath, and structural integrity required for every posture, whether standing or seated.

## Photos and videos

- ![Parivrtta Trikonasana (Revolved Triangle Pose). This standing twist requires balance, hamstring flexibility, and spinal rotation. The block under the hand helps to keep the spine long.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39a08505-7101-4c5c-939a-fb4c3d232c3d)
- ![Vrikshasana (Tree Pose). A classic balancing posture that builds focus and stability in the legs and hips. The key is to keep the hips level and the spine tall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/526658e5-25ae-4795-a315-7ef9971b62fd)
- ![Gomukhasana (Cow Face Pose), front view. This seated pose deeply stretches the hips, shoulders, and chest. The challenge is to keep the spine erect and the shoulders back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aebb5b34-c87e-4062-bd0d-31bfe655c633)
- ![Paripurna Navasana (Full Boat Pose). This asana is a powerful tool for building core strength and mental endurance. The spine must remain straight, not rounded.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/521fa23d-309d-4bdd-b2dc-043b41791775)
- ![Adho Mukha Shvanasana (Downward-Facing Dog). This is a foundational pose that stretches and strengthens the entire body. The emphasis is on creating a long, straight line from the hands to the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35003a02-490d-4f76-937a-e01c9e143f72)
- ![Prasarita Padottanasana (Wide-Legged Forward Bend). This is an inversion that stretches the hamstrings and inner thighs while releasing tension in the back and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50013f3a-dc94-4f0c-9e97-ad768b63f4f4)
- ![Ardha Chakrasana (Half Wheel Pose). A standing backbend that opens the chest and shoulders and improves spinal flexibility. It is an essential preparation for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6efd6324-b166-4ac4-9679-74893c9f6fe2)
- ![Chakrasana (Wheel Pose) or Urdhva Dhanurasana, performed against a wall. The wall provides support to walk the hands down, building strength and confidence for the full backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7770190f-f48f-4399-9490-84e9a0d258c2)
- ![Ardha Matsyendrasana (Half Lord of the Fishes Pose). A deep seated twist that tones the abdominal organs and increases spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/811187a9-a55b-4f06-bed0-739966504961)
- ![Kurmasana (Tortoise Pose). A deep forward bend that requires significant flexibility in the hips and hamstrings. It has a calming and introspective effect on the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cd7e88b-a24c-4d26-838f-6b4a002ddb5d)
- ![Dhanurasana (Bow Pose). This backbend strengthens the back muscles, opens the chest and shoulders, and improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20ed02ff-fa38-4e18-92bd-7cef72b05880)
- ![Krounchasana (Heron Pose). An intense seated hamstring stretch that also requires core strength to keep the torso upright.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4540face-a175-440f-9ffe-4a54f2180520)
- ![Gomukhasana (Cow Face Pose), back view. This angle shows the clasping of the hands, which is a key element for opening the shoulder joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4618098-6fad-4968-8e60-adfe43c3c389)
- ![Gomukhasana (Cow Face Pose), side view. This profile view highlights the importance of maintaining an upright posture and lifting the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8da62f7c-8353-48b8-a29b-fe3a6fbc3de5)
- ![Utthita Parsvakonasana (Extended Side Angle Pose) with a block. The block brings the floor closer, allowing for full extension of the side body without collapsing the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd779166-3261-438f-9d3b-35985209d3ee)
- ![Urdhva Mukha Paschimottanasana. A challenging variation of boat pose that deeply stretches the hamstrings while testing core strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a49c009-a9c5-4a5c-bf4e-33728e97e4e7)
- ![Viparita Karani (Legs-Up-the-Wall Pose) with a block for support under the sacrum. This is a simple, restorative inversion that calms the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0786b914-31d8-4ab6-9a01-93295fd25b7e)
- ![A variation of Kurmasana (Tortoise Pose), focusing on one side. This helps to work into the hip and hamstring flexibility required for the full pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/185c6b62-4ce6-41ce-8c53-21bb8bc81035)
- ![Viparita Karani without wall support. This variation requires more core engagement to hold the legs up, strengthening the abdomen while providing restorative benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe71b678-25f0-4279-9782-49c33d887d78)
- ![Adho Mukha Vrikshasana (Handstand) against a wall. The wall provides safety and support, allowing you to build the shoulder and arm strength necessary for balancing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0548e97a-1b9a-45d1-8830-d8c21bcb7c29)
- ![Vaataayanasana (Horse Pose). A challenging standing balance that requires deep hip opening and stability in the standing leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bebe95b-dd19-43b9-b1be-23f86092eee1)
- ![Viparita Shalabhasana (Inverted Locust Pose) with feet on the wall. This variation strengthens the back muscles and prepares the body for arm balances and deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6b3f021-29b9-4b2f-960d-a887fa1c182e)
- ![Gorakshasana (Yogi Gorakhnath's Pose). An advanced seated balancing pose that requires extreme flexibility in the hips, knees, and ankles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62944133-34c6-4687-ad29-bd6ebe3bbe76)
- ![Prasarita Padottanasana with the head on the floor and hands between the feet, showing a deeper stage of the forward bend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa6376af-b4cb-48a6-8bb2-b7df62a933e4)
- ![Prasarita Padottanasana with hands gripping the ankles to pull the torso deeper into the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e72a4f6f-380c-40d0-8fbc-cfbc0007221c)
- ![Vasisthasana (Side Plank Pose) with the top leg lifted. This variation adds a significant challenge to the core and requires excellent balance and oblique strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c547787b-50c3-4b73-816e-5a2cf32a85b2)
- ![Eka Pada Uttanasana (Standing Split). This pose challenges balance while providing a deep stretch for the hamstring of the standing leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e249c4b6-633a-4201-8cc3-7be24937def5)
- ![Parivrtta Janu Shirshasana (Revolved Head-to-Knee Pose). A seated pose that combines a forward bend with a deep lateral stretch and twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02b7ed51-6695-47b9-9ff2-7e1a42ee035f)

## About Foundational Asanas

In Iyengar yoga, a foundation is not about rushing to the most complex pose. It is about learning to stack your joints correctly and maintain a steady breath, even when holding a basic standing posture. If you cannot hold your pose with stillness, you are not ready for the next level. We use blocks, chairs, and belts to teach your body the correct line, preventing injury before it starts.

Why start with the basics? Because a house with a weak foundation cannot hold its weight. When you perform Trikonasana or Adho Mukha Shvanasana, the goal is not just the shape of the body, but the intelligence of the muscles.

We do not skip steps. My classes focus on:
- Precise Alignment: Every limb must be placed with intention.
- Breath Control: Your breath dictates the duration and quality of the asana.
- Intelligent Use of Props: Many students think props are for the weak. They are wrong. Props are tools for the intelligent. Using a block in Parivrtta Trikonasana, for instance, allows you to rotate the spine without collapsing your chest.

This method is strict. I will correct you directly. You will be told to pull the rope, hold the pose, and keep your spine straight. It is a slow, methodical path, but it is the only way to build a body that remains strong and immune to the stresses of daily life. If you are looking for a quick workout, this is not it. If you are looking to learn how your body actually functions and gain genuine strength, you are in the right place.

## About Madhava R

I am Madhava, a direct disciple of Yogacharya Dr. B.K.S. Iyengar. For over 45 years, I have taught these asanas exactly as I learned them. I do not offer shortcuts; I offer discipline, precision, and the tools to build a strong body and sharp mind.

[See all of Madhava R's services](https://mytribe.in/madhava_r__yoga)

## More from Online Iyengar Yoga Classes by Madhava R

- [Featured](https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes/featured)
- [My Guru, My Lineage](https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes/my-guru-my-lineage)
- [Chair Yoga: Support for Deeper Asanas](https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes/chair-yoga-support-for-deeper-asanas)
- [Rope Work: Traction and Extension](https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes/rope-work-traction-and-extension)
- [Advanced Asanas: Arm Balances and Inversions](https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes/advanced-asanas-arm-balances-and-inversions)
- [Seated Twists and Bends](https://mytribe.in/madhava_r__yoga/online-iyengar-yoga-classes/seated-twists-and-bends)

## More services by Madhava R

- [Online Pranayama Classes](https://mytribe.in/madhava_r__yoga/online-pranayama-classes)

## Similar work from other experts

- [Authentic Iyengar Asana Practice](https://mytribe.in/arunji_prashant_yogashraya/yoga-workshops-retreats/asana-practice) by Prashant Yogashraya · Yoga Workshops & Retreats · Studio in Jayanagar, Retreats in Ramanagara & Workshops across India
- [Mastering Yoga Asanas with Correct Alignment](https://mytribe.in/thealpanayoga/general-yoga/asana-library-mastering-the-poses) by Alpana Kumar · General Yoga · Online classes & at 3 locations in Noida
- [Foundational Asanas for a Strong Practice](https://mytribe.in/yogpathwellness/pranayama-breathwork-courses/foundational-asanas-for-a-strong-practice) by Yogpath Wellness · Pranayama & Breathwork Courses · Online courses and workshops
- [Foundational Yoga Poses and Techniques](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/foundational-poses-techniques) by Hamsikha · Yoga for Hormonal Balance & Women's Health · Live Zoom sessions; Practice from home
- [Foundational Yoga Asanas for Real Strength and Stability](https://mytribe.in/nitesh_ashtanga/holistic-health-and-nutrition-coaching/foundational-yoga-asanas) by Nitesh Saini · Holistic Health and Nutrition Coaching · Available online, and in-person across Delhi NCR
- [Mastering Asanas with Precision Alignment](https://mytribe.in/iyengaryogakshema/iyengar-yoga-classes-all-levels/asana-library-pose-breakdowns) by Nivedita Joshi · Iyengar Yoga Classes (All Levels) · Online sessions & at studio in Mandi House, New Delhi

## Book

To book Madhava R, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Namaskara%2C%20I%20am%20interested%20in%20joining%20your%20Foundational%20Asanas%20classes.%20Could%20you%20please%20share%20the%20upcoming%20batch%20details%20and%20how%20to%20join%3F)