Yoga Pose Library & Hatha Vinyasa Flow Sequences
Explore my signature Hatha and Vinyasa flows, with step-by-step breakdowns to help you move with more confidence, strength, and calm.
A glimpse of a flow we practiced in class, moving from Ashtanga Surya Namaskar A into a Kalari stance, Humble Warrior, and Lizard Pose. This shows how I sequence poses to build heat and open the body.
These are some of my favorite warm-ups that I use in almost every class. This video demonstrates dynamic movements like Downward Dog to Plank to get the heart rate up and prepare the body.
I truly love how Vinyasa flows make me feel. This video shows a short, creative sequence moving from Navasana (Boat Pose) into a low lunge, capturing the grace of breath-synchronized movement.
This video explains what Vinyasa is: a practice where movement is in sync with your breath to create balance. It features me flowing through Chaturanga, Upward-Facing Dog, and Downward-Facing Dog.
This is my basic Hatha Yoga routine, broken down into its core components: warm-up, Suryanamaskar, standing poses, balancing, backbends, forward bends, twists, and more.
Here are some yoga flows I practice for the upper body. Just five reps of each of these drills, like the Ashtanga Namaskar push-up, will have your arms and shoulders thanking you later.
A demonstration of Dolphin Push-ups. Just 30 seconds of this movement every day can help you build stronger arms and shoulders, tone your abs, and strengthen your back.
About this collection
My flows blend Hatha and Vinyasa, focusing on 'juicy' stretches that target tightness from desk work, balanced with strengthening drills like Dolphin Push-ups. The goal here is never to achieve a picture-perfect pose, but to tune into your body and mind. You will notice how I layer breathwork into every transition, ensuring that even challenging sequences feel like a grounded, moving meditation rather than a workout.
Building Your Practice
Yoga is rarely about the final pose. It is about the transition, the breath, and the awareness you bring to your mat. In my rooftop studio in Malleshwaram, I teach Hatha and Vinyasa not as separate silos, but as complementary tools. Hatha gives us the time to hold, align, and understand a pose, while Vinyasa helps us move with our breath, building heat and cardiovascular health.
Why I Focus on Flow
I often see students struggle with the same tight spots—shoulders, hips, and lower back. This usually comes from long hours at a desk. My sequences are built to address these specific needs:
- Upper Body Strength: Moves like Dolphin Push-ups and Chaturanga are standard in my flows because they provide functional strength without needing a gym.
- Deep Hip Openers: Poses like Lizard (Utthana Pristhasana) are essential for anyone spending hours sitting. We hold these long enough to release tension.
- Breath Regulation: Pranayama is not an afterthought; it is woven into the start and end of every session to calm the nervous system.
Common Questions
Do I need to be flexible to start? Absolutely not. When I started, I could not even touch my toes. My sequences offer modifications for every stage. If you are stiff, we use blocks. If you are tired, we slow down. You don't come to class to be good at yoga; you come to learn how to move safely.
Is online yoga as effective as in-studio? In my live Google Meet sessions, I provide the same verbal cues and corrections as I do in the studio. I watch for alignment and offer specific modifications to ensure you are practicing safely at home.
Gowri
I am Gowri, and I started this journey because I needed a way to manage anxiety, not to chase the perfect pose. At Mudra, we keep classes small and hands-on, focusing on how the movement feels rather than how it looks. Come as you are, leaky roof and all.
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