--- title: "Foundational Yoga Asanas & Twists in Noida | Meenakshi" description: "Learn foundational yoga asanas like Trikonasana with Meenakshi in Noida. Join our small group studio classes or interactive online sessions for all ages." canonical: https://mytribe.in/meenakshifitness/holistic-yoga-meditation/foundational-asanas-twists last_updated: 2025-09-21 --- # Foundational Asanas & Twists for All Levels Tribe Verified · Teaching from my Noida Sector 28 studio. By [Meenakshi Shah](https://mytribe.in/meenakshifitness) · Online classes available; In-person at Noida studio and across Delhi NCR · ₹2,000 Per Month (estimate) Part of [Holistic Yoga & Meditation](https://mytribe.in/meenakshifitness/holistic-yoga-meditation). [View full gallery](https://mytribe.in/meenakshifitness/holistic-yoga-meditation/gallery) Build a strong, sustainable yoga practice by mastering the basics. Whether you are a beginner or looking to refine your alignment, these poses are the building blocks of every session I teach. ## Photos and videos - ![Utthita Parsvakonasana, or Extended Side Angle Pose. This is a classic standing pose that strengthens the legs and stretches the entire side of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7660da9b-33bc-44e8-b695-fb40d97717b1) - ![A variation of Side Angle Pose, showing a different arm position. This pose is a staple in my vinyasa flow classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6f4da6b-c1f8-492b-aae4-a3cd1114c19c) - ![A two-part image showing the Extended Side Angle Pose. It's a fantastic way to build heat and strength in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb9374c3-4ff4-4224-8717-1b9a0efb4c21) - ![Practicing a deep side angle stretch outdoors. The fresh air and natural surroundings enhance the energizing effects of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4dcc3f2e-a3eb-4ecd-85bf-7c02f703e62b) - ![A demonstration of Extended Side Angle Pose in a home setting, showing how you can achieve a great stretch anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97255077-f411-4ae8-b596-38cc93782592) - ![A beautiful side stretch in the garden, a variation of triangle or side angle pose. This lengthens the waist and opens the rib cage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a124e16-323b-48ad-95f1-38107a034352) - ![Trikonasana, or Triangle Pose. This foundational asana stretches the hamstrings, hips, and spine while building strength in the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc890962-92c5-45cb-9ebb-3ee98554b016) - ![A clear demonstration of Triangle Pose, highlighting the straight lines and open chest that are key to this posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9056bbd-7341-4b2e-baf8-bb1041655eb8) - ![Another view of Trikonasana, showing the rotation of the torso towards the ceiling. I teach the subtle alignments of this powerful pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71cd5b13-094c-466a-a21f-a31f3f7c2832) - ![This is a perfect example of Trikonasana, a pose I teach in almost every class for its numerous benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acf67f3a-00dc-4257-90ac-c86a3cb813bf) - ![Practicing Triangle Pose at home. It's a versatile posture that can be included in any yoga sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/988d99bb-34f4-4942-b222-ac94a188be62) - ![Ashwa Sanchalanasana, or Equestrian Pose. This low lunge is a key part of the Sun Salutation and is excellent for stretching the hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30a9b302-b828-4fa5-ba75-96898a8f6eb7) - ![A low lunge stretch, perfect for runners and anyone who sits for long periods. I often include this in my warm-up sequences.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5733eaec-6edb-4f3b-96a4-402a086bb42b) - ![Runner's Lunge is a fantastic stretch for the hips and quadriceps. It's an accessible pose for all fitness levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6228e1a8-7e33-4948-a328-f8baede85e20) - ![A smiling low lunge. Finding happiness in simple, foundational movements is a core part of my teaching philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3baeb10f-a2d0-498c-be15-2e11ccc12730) - ![This low lunge is part of my "happy hour" on the mat. It feels wonderful to open the hips and lengthen the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a40711c9-0882-4cbc-a095-0e91ff400013) - ![Ashwa Sanchalan, or the equestrian pose, is a powerful hip opener and a moment to look forward with optimism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2c958ee-fc17-4aae-9842-c6065e6d63cf) - ![A gentle low lunge, showing that yoga is a journey of self-love and gentle movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/050eb373-d31a-4619-a45f-872d8c0857d1) - ![A two-part image showing the transition in a lunge, demonstrating the dynamic nature of a vinyasa practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6bf5d1c-d65e-4979-9f8b-11c5c9007cd9) - ![A standing side bend with light weights. I sometimes incorporate props to add a new dimension of strength and stretching to the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6457c1e-d5a9-4df1-81c4-2a1cf3051b59) - ![Another view of the standing side bend with weights, a great way to tone the obliques while stretching the side body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62b8409f-29eb-47b0-9adf-bcca32a40be6) - ![A standing side bend, or Ardha Chandrasana (crescent moon pose), without props. This simple stretch feels amazing along the waist and ribs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63a8829a-2f2f-4cc5-be6c-fe8e537c603f) - ![Ardha Matsyendrasana, or Half Lord of the Fishes Pose. This classic seated twist detoxifies the organs and increases spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4af479e5-910f-46cf-a2e8-825a6ac7b9e4) - ![A deeper view of the seated spinal twist, showing the bind which intensifies the stretch across the shoulder and chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9bec0df-0e84-4500-a003-7319371aef4e) - ![Twisting postures are essential for spinal health. They help to release tension and improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2afb02d-d220-4f7b-91eb-f410e33ced88) - ![A seated twist in the garden. Practicing outdoors adds a refreshing element to this detoxifying pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f583ba7f-0c90-4d9b-a5ad-544ea88bbb9e) - ![Practicing a seated twist at home. This is a great pose to do after a long day to unwind the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be965b28-f359-44de-a9b0-40cdb1789f97) - ![This seated twist shows deep rotation in the spine, a result of consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/264807b8-08b8-417d-8f91-aafd5bf0bf16) - ![A seated twisting posture, which I teach with a focus on lengthening the spine before rotating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4310797-78b7-4979-8c96-b1a45252ed6e) - ![Ardha Matsyendrasana energizes the body and mind. It's a key pose for maintaining a flexible and healthy spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88fd8a60-993b-439e-845a-e42ec99a15c7) - ![Aakarn Dhanurasan, or the Archer's Pose. This seated pose is a deep hip opener and also involves a gentle twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40426ead-bf22-428d-91e6-fa08d7c50bf9) - ![A seated twist and hamstring stretch combination, Marichyasana C. This pose works on multiple areas of the body at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a405ea78-1756-403d-8396-3886d12b3912) - ![A seated hip-opening pose with a twist. This complex asana improves flexibility in the hips, knees, and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/008afc81-d364-4fec-8d07-13492c92d210) - ![A seated figure-four stretch, which is a great modification for pigeon pose and deeply stretches the glute and piriformis muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e459003a-9622-43ac-90a0-e0e4b17d6e61) - ![A close-up of a deep hip and glute stretch, showing the flexibility in my feet and ankles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15898eb8-23ec-42e9-a750-7e2e8db3d387) - ![Gomukhasana, or Cow Face Pose. This seated posture provides a deep stretch for the shoulders, chest, and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ceb778e1-dc2e-4aac-bad7-e974d24a59fc) - ![The arm variation of Gomukhasana, known as Eagle Arms (Garudasana arms), which deeply stretches the upper back and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83dd680b-1f70-4cda-a2c2-bf62e2f7d9e0) - ![Practicing Gomukhasana outdoors. The seated version with crossed legs deeply opens the outer hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37e0ac80-9119-4641-90c6-a6f7de84d665) - ![A close-up of the hand clasp behind the back in Gomukhasana, a sign of open shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3056c30-942a-4ccb-9dd6-dc9c1bf71dfc) - ![A full Gomukhasana pose, showing both the leg and arm positions. I teach this pose to improve posture and relieve shoulder tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29b3419d-084d-402f-96dd-33fa3701175c) - ![Eagle Pose (Garudasana) arms while seated in lotus. This is a great stretch for the upper back and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44e907b8-89fb-4cf1-8c0d-44dbde63d3bc) - ![Another view of Eagle Pose arms, showing the reflection which helps to check alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6feb7a75-2909-4376-b256-386920a548b0) - ![Marjaryasana, or Cat Pose. This is part of the Cat-Cow sequence, a gentle warm-up to articulate the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad7034e5-1be3-4cbe-b2ab-481548545057) - ![A clear demonstration of Cat Pose, showing the rounding of the back to stretch the spinal muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac572d48-b7b3-436e-9df2-3d2d277979c4) - ![Parvatasana, or Downward-Facing Dog. This is one of the most recognized yoga poses, excellent for stretching and strengthening the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8dca7f6-7e73-4055-94ce-725142601795) - ![Balasana, or Child's Pose. This is a restorative posture that I use in all my classes to provide a moment of rest and introspection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d434db51-7f0a-45b0-a764-8a86a7f41e70) - ![A side view of Child's Pose, a gentle stretch for the back, hips, and thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fcdeaab-a946-4e1e-a70f-8850fef56607) - ![A two-part image showing Shashank Aasan (a variation of Child's Pose) and a wide-legged forward bend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24217b30-da59-4fb1-b704-896c487061ca) - ![Shashank Aasan, or Hare Pose, is a variation of Child's Pose that provides a deeper stretch for the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/468b2419-172c-4af8-9830-8ec86c6ba537) - ![A forward bend in a wide-kneed child's pose on the grass, a deeply restorative hip opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fadeab31-8a54-43e1-8ce4-f3b80a50ea61) - ![Pavanmuktasana, or Wind-Relieving Pose. This gentle pose is great for the digestive system and releasing the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ecfe539-2ca3-49a9-97f3-ef8a27091cd4) - ![This pose is part of my "happy hour" because it feels so good to hug the knees into the chest and relax the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d61ca28-c985-4f47-bfcf-a5479fcd4f2d) - ![A more advanced variation, Karnapidasana, or knee-to-ear pose. This is a deep forward bend that calms the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de534e9a-119c-4fa1-9ffd-d03f7fad751c) - ![Halasan, or Plow Pose. This inversion stretches the shoulders and spine and has a deeply calming effect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21832f72-5f14-4510-af33-51f1450c4421) - ![A variation of Plow Pose, showing deep compression and spinal flexion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/601f4650-792e-4d82-85cf-7e2c569ab33e) - ![A clear demonstration of Halasan in my studio. I teach the proper technique to enter and exit this pose safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c555e3e-2468-4df3-800d-fcbe7df751c2) - ![Shalabhasana, or Locust Pose. This back-strengthening pose prepares the body for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d51a298a-63a6-4784-b0f7-2f8b442d0ffe) - ![A clear side view of Shalabh Aasan, showing the engagement of the back muscles to lift the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/600fad94-b5d4-4c7b-85d1-1a9b3e763f66) - ![Sarvangasana, or shoulder stand. This inversion benefits the entire body and is a cornerstone of a complete yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c072185b-0972-4867-b3db-2f308f356b5d) - ![A seated pose that helps to open the hips and prepare for lotus pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc115363-15ea-40f2-bcff-ab8fea5d88ad) - ![A challenging kneeling balance and flexibility pose. I always encourage my students to challenge themselves safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/877888d2-d393-47cf-a4b5-89126c85b356) ## About Foundational Asanas & Twists Foundations are where we build strength, not just flexibility. In my classes, we do not rush through poses like Trikonasana or various lunges; we take the time to align your body correctly so you can practice safely, whether you join me in my Noida studio or connect for a live online session. ### Why Foundations Matter Yoga is not about hitting advanced poses on day one. It is about understanding your body and moving with intention. When we practice foundational asanas, we teach our muscles how to support our joints. * **Trikonasana (Triangle Pose):** This is a staple in my flow because it strengthens the legs while opening the chest and hips. I focus on keeping your spine long rather than reaching for the floor. * **Lunges (Ashwa Sanchalanasana):** These are vital for hip health. I often see people struggling with tightness here, so we practice slow, controlled transitions to build stability. ### How We Practice in Noida If you join my studio in Sector 28, you will find a quiet space with wooden flooring where we keep batches to a maximum of 8 students. This small size allows me to provide hands-on guidance and form correction, ensuring you get the most out of every movement. For those who prefer to stay home, my live online interactive classes offer the same level of attention. I watch you on camera, just as I would in the studio, to make sure your posture is safe and effective. Yoga is for everyone, regardless of your starting point or stiffness. You do not need to be flexible to join; you just need to be willing to start. ## About Meenakshi Shah I am Meenakshi, and I believe age is just a number on the mat. Whether you are stepping onto the mat for the first time or looking to refine your alignment, I am here to guide you with patience. 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