Essential Beginner Yoga Asanas
A step-by-step guide to the fundamental poses I teach. You do not need to be flexible or 'perfect' to start. You just need to show up.
Welcome to my beginner series. Over the next 50 days, I'll be breaking down 50 beginner-friendly asanas. This series is for anyone who feels intimidated and wants to learn the basics at their own pace.
Let's start with the most fundamental pose: Adho Mukha Svanasana (Downward-Facing Dog). I'll show you how to find the right distance between your hands and feet and how to modify the pose to avoid a rounded back.
In episode 2, we learn Trikonasana (Triangle Pose). This is a beautiful standing pose that stretches the hamstrings and improves posture. I'll guide you on hand placement and keeping your hips aligned.
Episode 3 is Virabhadrasana I (Warrior I). I'll show you two ways to enter this powerful standing pose and how to align your hips and arms for stability and strength.
Next up is Virabhadrasana II (Warrior II). This pose builds strength in the entire body. I'll share tips on keeping your torso centered and your arms active.
Episode 5 covers Utthita Parsvakonasana (Extended Side Angle Pose). This asana combines the benefits of Warrior II and Triangle Pose, creating a deep side-body stretch. I'll show you how to use a block for support.
For episode 6, we focus on Utthita Parsvottanasana (Pyramid Pose). This is an intense hamstring stretch that's amazing for flexibility. I'll explain how to keep your hips square and use a block to ease into it.
About this collection
Most beginners feel wrist pressure in Plank or Downward Dog because they collapse into their joints. The secret isn't forcing flexibility; it is learning to actively push the floor away to engage your core. I teach these specific micro-adjustments in every session at my studio so you build strength safely without risking injury.
Yoga can feel intimidating, but the truth is, everyone starts exactly where you are—stiff, anxious, and unsure of where to place their hands. This library of asana breakdowns is based on my 50-day beginner series. My goal is to make the practice accessible by focusing on alignment over aesthetics.
My Approach to Teaching
We practice a blend of Hatha and Vinyasa. This means we hold poses long enough to understand the alignment—which is crucial when you are just starting—but we also sync movement with breath to help you manage anxiety and stress.
What You Will Find in My Classes
Whether you join my rooftop studio in Malleshwaram or choose my live online sessions, the focus remains the same:
- Small Batches: My studio classes are strictly capped at 12 students. This ensures I can provide tactile, hands-on adjustments to correct your posture rather than just calling out instructions from the front.
- Prop Usage: We use blocks, straps, and walls to make poses accessible. If you cannot touch your toes, we use props to bring the floor to you.
- Real-World Focus: We address the aches that come from desk jobs and modern stress, focusing on back relief, hamstring mobility, and core strength.
Why Join Mudra?
If you have tried yoga before and felt lost, you are in the right place. I started Mudra because I needed a space that didn't demand perfection. My studio is a semi-open, natural ventilation space in Malleshwaram. It is not about looking like a yogi; it is about building a routine that actually makes you feel better. If you are ready to learn the basics, I am here to guide you through the process.
Gowri
Hi, I'm Gowri. I started Mudra because I wanted a space where you would not feel judged—even if you cannot touch your toes yet. We focus on small batches at our Malleshwaram rooftop studio to make sure you get the hands-on guidance you actually need.
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