--- title: "Mastering Asanas: Step-by-Step Yoga Guides | Pradipika Bengaluru" description: "Master yoga asanas safely with our step-by-step guides. From basics to advanced, learn proper alignment and prop usage at Pradipika Institute of Yoga, Bengaluru." canonical: https://mytribe.in/pradipikayoga_in/group-yoga-classes/mastering-the-asanas-step-by-step-guides last_updated: 2025-09-06 --- # Mastering Asanas: Step-by-Step Yoga Guides Tribe Verified · Authentic yoga in Namma Bengaluru since 2010 By [Pradipika Institute of Yoga](https://mytribe.in/pradipikayoga_in) · Visit Studio in Rajajinagar or Join Online · ₹350 Per Session (estimate) Part of [Group Yoga Classes](https://mytribe.in/pradipikayoga_in/group-yoga-classes). [View full gallery](https://mytribe.in/pradipikayoga_in/group-yoga-classes/gallery) Learn to practice asanas safely with our detailed guides. We break down each pose, from foundational to advanced, showing you exactly how to use props to support your alignment. ## Photos and videos - [Video: This is a demonstration of the Ashtanga Vinyasa Suryanamaskar A sequence. The video breaks down each of the ten transitions, showing the correct alignment and synchronization of breath with movement for a powerful, flowing practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f1e15f3-870c-448f-9699-86f0264f476e) - [Video: An introduction to the 12-step traditional Suryanamaskar, or Sun Salutation. This video demonstrates the complete sequence, a foundational practice that benefits the entire body and prepares you for deeper asana work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/656e8027-3519-4c2b-ac70-67f8b2626802) - [Video: Watch how to approach Utthita Kurmasana, a challenging forward bend. We demonstrate how to use a yoga belt as a prop to assist in binding the hands and achieving the full expression of the pose safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc76918e-11f5-47e4-b3ec-5ce2c47aeaa2) - [Video: This tutorial shows how to use props to practice Kailash Asana. A yoga belt helps extend your reach and maintain proper alignment in this deep twisting and forward-bending posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6438c87-940c-4a02-bc18-dddf6240c4df) - [Video: A step-by-step guide to Surya Yantrasana, the Compass Pose. This video shows how to properly position your leg on your shoulder and extend it, creating a deep hamstring and hip-opening stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcbe3690-e51d-4004-9676-6e45b08c1d3d) - [Video: Learn the correct technique for Parivrtta Utthan Pristhasana, a variation of the Twisted Lizard Pose. This guide demonstrates the deep lunge and backbend, which improves spinal flexibility and opens the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c2c2826-c5c4-4d26-a36a-0ca00da1e7ac) - [Video: This video explains the technique for Kurmasana, the Tortoise Pose. It details the process of sliding the arms under the knees and extending forward to achieve this deep, introspective stretch that calms the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33a43352-63c7-4f2c-8757-52fe66745d18) - [Video: A clear demonstration distinguishing Bakasana (Crane Pose) with straight arms from Kakasana (Crow Pose) with bent arms. This tutorial clarifies the key alignment differences between these two fundamental arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16b6126b-8de2-4545-abf0-5580f2dc7792) - [Video: This is a guide to practicing Hanumanasana, also known as the front splits. The video shows the progression into the pose, which deeply stretches the hamstrings and hip flexors while improving overall flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59a31653-efcc-408d-8426-6af3b54e9cc9) - [Video: Learn how to use a yoga wheel as a supportive prop for practicing Scorpion Pose (Vrschikasana). The wheel provides stability and assistance for the deep backbend required in this advanced inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba2dc24d-c636-41db-8d60-a2aebaf25c2e) - [Video: This video demonstrates several push-up variations, including standard push-ups, Hanuman Dand, and Hindu push-ups. These exercises are excellent for building shoulder strength, mobility, and upper body endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19f49b76-3f48-423b-9b88-535124ca399b) - [Video: Improve your back-bending ability with these active and passive stretching exercises. The video shows drills like dynamic bridge pose and cobra pose to safely increase spinal flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1977dcde-16fc-4549-9bda-9bc35865530e) - [Video: A demonstration of Eka Pada Rajakapotasana, the King Pigeon Pose. This video shows the progression into this advanced backbend, which provides a deep stretch to the thighs, abdomen, and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5462b47-c97e-4474-b6f4-15616f14e123) - [Video: This video showcases students practicing Salabasana, the Locust Pose. It is an effective back-strengthening posture that also improves posture and tones the muscles of the legs and buttocks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7652122-6d17-45eb-8159-5ec203259e6e) - [Video: A tutorial on Kakasana, the Crow Pose, using yoga blocks for support. This video shows how beginners can build confidence and strength by practicing with blocks, demonstrating both the easy and final variations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88b05a49-f483-475c-a731-e83341595b9e) - [Video: This guide demonstrates variations of Adho Mukha Vrikshasana, the Handstand Pose, using a wall for support. It shows different techniques to build the strength and balance required for this advanced inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9cf0480-530f-4af0-b8b1-40438fb08cd6) - [Video: Students are shown practicing Chakrasana, the Wheel Pose, in our studio. This powerful backbend improves spinal flexibility, opens the chest and lungs, and strengthens the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94747337-5d23-4407-b448-eb8ddd429ac7) - [Video: Our students practice Vrikshasana, the Tree Pose, a fundamental balancing asana. This pose is excellent for developing physical balance, mental focus, and strengthening the leg muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7b144c2-d82d-4d5e-8aa3-5c46edbbab16) - [Video: This video demonstrates how to use a wall as a prop to enhance and support various yoga poses. You can see students using the wall for deeper stretches, alignment checks, and assistance in backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a78ed1da-1e63-43eb-82a7-230c8b059e09) - [Video: A look at students practicing Purna Ustrasana, the Full Camel Pose. This advanced backbend requires significant flexibility and strength, and our instructors provide guidance to ensure safe practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e7a3b7e-5706-46f8-ad57-dbbb2a74979f) ## About Mastering the Asanas: Step-by-Step Guides A perfect posture isn't about forcing your body, it is about intelligence in movement. At our Rajajinagar studio, we teach you how to use props like yoga belts and blocks to bridge the gap between where your body is today and the full expression of an asana, ensuring you build strength safely without injury. Whether you are practicing the 12-step Suryanamaskar or working towards advanced arm balances like Bakasana, the technique is what separates a safe practice from a risky one. Our instructional series focuses on the mechanics of each movement, teaching you how to sync your breath with your body’s transitions. ### Why Props Matter We emphasize the use of PVC mats, bricks, and belts because yoga should be accessible to everyone, regardless of current flexibility. Using a block for Kakasana (Crow Pose) or a belt for Kurmasana (Tortoise Pose) doesn't make your practice 'less than'—it allows you to hold the pose with correct spinal alignment, which is the only way to reap the actual therapeutic benefits. ### Our Approach * **Foundational Movement:** We start with the basics, focusing on proper weight distribution and core engagement. * **Step-by-Step Breakdown:** Each guide shows you the entry, the hold, and the exit, keeping you injury-free. * **Strength & Flexibility:** We balance intense poses with active recovery, ensuring you don't just stretch but actually build muscle and functional mobility. If you have been struggling to get into a specific pose, it is often just a matter of adjusting your leverage or your breath. We invite you to join our group batches in Rajajinagar or our live online sessions to get manual corrections and personal guidance that YouTube videos simply cannot provide. We are here to help you move beyond the surface level and find stability in your practice. ## About Pradipika Institute of Yoga I'm part of the Pradipika family, and we aren't here to just stretch; we teach you how to move with intelligence and breath. Whether you join us at our Rajajinagar studio or online, we will make sure you are safe, steady, and actually understanding the mechanics behind every posture. 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