--- title: "Foundational Yoga Classes in Khar West | Build Balance with Amisha" description: "Master the basics with our Foundational Yoga classes in Khar West. Join Amisha for heart-centered, supportive asana flows that build strength, balance, and inner peace." canonical: https://mytribe.in/namasteyogaclasses/women-s-group-yoga-fitness/foundational-yoga-asanas-for-body-balance last_updated: 2025-09-30 --- # Foundational Yoga: Asanas for Body and Balance Tribe Verified · 12 years of women-only yoga in Mumbai By [Namaste Yoga Classes](https://mytribe.in/namasteyogaclasses) · At studio in Khar West, Mumbai · ₹2,000 Per Month (estimate) Part of [Women's Group Yoga & Fitness](https://mytribe.in/namasteyogaclasses/women-s-group-yoga-fitness). [View full gallery](https://mytribe.in/namasteyogaclasses/women-s-group-yoga-fitness/gallery) Start your practice with the basics. Whether you are looking to build strength, improve your posture, or simply find your rhythm, these flows are the perfect starting point. ## Photos and videos - [Video: Surya Namaskar is your daily dose of vitality. This dynamic sequence revitalizes your body, sharpens your mind, and improves digestion. Just a few rounds every morning can boost your immunity and leave you feeling energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fae53d6c-dc48-4857-ac45-4acf44a3f11a) - [Video: This is the only full body stretch yoga flow you will ever need. It includes Virabhadrasana, a variation of Trikonasana, and Utkata Konasana, ending with Shivling Mudra to center your mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7833fa5e-3361-48d1-8288-ff953aca1338) - [Video: Feeling mentally drained and physically tense? This simple evening routine combining Tadasana, Virabhadrasana, and gentle spinal stretches can help you reset. It's a calming sequence to soothe your mind and revitalize your body after a long day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/561b6c8c-fef7-4877-aac1-130f84dc349f) - [Video: What if a small habit could transform your entire day? This 5 minute morning yoga routine is a powerful way to wake up your body, refresh your mind, and set a positive tone for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8abe6ba9-89d3-40ea-a30c-b6f09dfaa6b3) - [Video: Prithvi Namaskar, or the Earth Salutation, is a powerful sequence to help you feel more grounded and centered. It honors the energy of the earth, helping release stress, improve stability, and boost digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ceccea2-2c97-4914-9f09-4a607d5efeba) - [Video: Here is a step by step guide for the one leg up against the wall pose. This inversion is great for improving circulation to the face and hair, while also building strength in the arms and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad587a69-3e11-490b-ae93-d8195506af15) - [Video: Looking for a new way to practice your sun salutations? This variation of Surya Namaskar is perfect for adding a creative twist to your routine. It helps boost circulation, improve digestion, and enhance flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d1c1464-363e-4ffa-986e-504bb567f8d5) - [Video: Dealing with digestive issues? This easy yoga flow can bring some relief. It combines gentle movements like Adho Mukha Svanasana and Malasana to wake up the core and ease bloating naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/939808cd-033e-46bf-a98b-efba3bdd8d84) - [Video: Ready to start the day with the energizing sun? Suryanamaskar is a moving prayer where your body, breath, and mind come alive together. It's a beautiful practice to greet the day with gratitude and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a38ecc98-6244-4c61-a498-12a9264e25bd) - [Video: We took our mats to the shore to practice Suryanamaskar together. This sequence is a dynamic flow that energizes the body, focuses the mind, and grounds the breath, and it feels even more special by the sea.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b86e0e3-9e79-466c-af3d-3d7099ea192c) - [Video: No time for a long workout? This quick and effective routine is made for you. It includes asanas like Tadasana, Vakrasana, and Trikonasana to improve posture, increase flexibility, and energize the mind in just a few minutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffc541c6-28f4-4b65-9665-ee75bf25e71d) - [Video: Pigeon pose is not just for flexible people; it's for anyone feeling tense. This deep hip opener targets your hip flexors, glutes, and lower back, releasing built up tension and boosting flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4113e892-2485-4192-b84a-96507a488d89) - [Video: Tired of high energy workouts? It's time to slow down and sync with the moon. Chandra Namaskar, or Moon Salutation, is a calming sequence perfect for evenings or when you need to unwind and reset your inner energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15bf6a07-a183-41f3-9722-0cff0afa2c18) - [Video: Guru Namaskar is a powerful blend of strength, surrender, and stillness. It activates the spine, grounds the body, and connects you to something deeper. It's a beautiful way to show gratitude for growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62063903-7431-440c-98b5-52ab0d7ed9ca) - [Video: The Sun Salutation is a complete workout in itself. This timeless flow boosts flexibility, builds strength, improves digestion, and balances hormones, leaving you energized and clear minded all day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e87137a8-3d4f-42a8-974f-daefe0928a69) - [Video: This Shravan, let your practice be a moving meditation. Shiv Namaskar is a sequence that becomes a silent chant to Mahadev, a beautiful offering to connect with divine energy on your mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec1641c9-10a2-478d-887e-fca0080a7c61) - [Video: Your core is more than just abs; it’s your center of balance and strength. This simple routine uses poses like Parvatasana and Gaumukhasana, along with mindful breathing, to nurture your core from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e97e56d-e724-45da-bb40-b1ce91b89808) - [Video: Your body deserves 10 minutes of care every day. This short, consistent yoga practice includes Virabhadrasana, spinal twists, and Tadasana to build physical strength, flexibility, and a calm, focused mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb0e2b62-e225-434c-99f3-0025246ad809) - [Video: Your spine deserves more than sitting all day. This gentle flow includes variations of Vakrasana, Padangushtasana, and Virabhadrasana to improve spine flexibility, stretch the hamstrings, and build leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eca2a063-4dc9-4107-a056-b090147a658b) - [Video: Ditch the morning grogginess and wake up with intention. This outdoor flow is your secret to feeling energized and centered without any caffeine, just your mat, your breath, and a little movement magic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2c05eac-09ef-4f7a-8be4-4c631a73d238) - [Video: Just five minutes can make a huge difference. This quick routine with a Gomukhasana variation and diaphragmatic breathing can help correct your posture, boost immunity, and calm your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ba76b0d-4fc7-4ae8-a22d-1c1b1388f5fe) - [Video: Viparita Karani, or legs up the wall pose, is a wonderfully restorative posture. This video guides you through a routine incorporating this pose to improve circulation, aid digestion, and support weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0eebd580-e2b0-4e2a-9f7e-87357664e20a) ## About Foundational Yoga: Asanas for Body & Balance I do not just teach you how to stand in a pose, I teach you how to breathe into it. In these foundation sessions, we use gentle cues to help you correct your alignment, whether you are in the studio or joining us via Zoom. It is not about how deep you can stretch, it is about how comfortable you can be in your own body. Building a strong foundation is the secret to a long-term yoga practice that actually serves your life. Many students come to me thinking they need to be flexible to start yoga, but that is simply not true. My foundational classes in Khar West focus on core stability, spine health, and finding your breath, which helps with everything from daily stress to chronic back pain. ### Why Start Here? * **Alignment Over Perfection:** We focus on the Hatha and Vinyasa basics to ensure your posture is safe and effective. * **Support for Real Life:** We address common issues like PCOS, anxiety, and that mid-afternoon energy slump through intentional movement. * **Accessible to Everyone:** Whether you are an absolute beginner or returning to the mat after a break, these classes are designed to be non-intimidating and supportive. ### Our Approach In our studio sessions, we use props like yoga wheels, blocks, and bands to help you deepen your stretches safely. If you are joining us for our live online classes, we guide you on how to use household items like chairs or cushions to get the same benefits at home. We always close our sessions with guided pranayama and Shavasana, ensuring you leave the mat feeling centered and calm, not just physically worked out. This is a judgment-free space where you are encouraged to move at your own pace, listen to your body, and join a community that celebrates showing up. ## About Namaste Yoga Classes Hi, I am Amisha. I started this space because I wanted a place where women could just be themselves, without any pressure to be perfect. Whether you are dealing with stress or just looking to move your body, I am here to guide you with a smile and a little bit of fun. 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