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Learn the Correct Yoga Form for Injury-Free Practice

bySanatan Yoga StudioOnline sessions and at studio in Arekere, BengaluruStarts from₹3,500 Per Person Per MonthView full gallery

Doing an asana the wrong way causes injury and denies you the benefits. I teach alignment-focused, traditional Hatha Yoga to help you practice safely and effectively.

Many people perform Bhujangasana, or Cobra Pose, incorrectly, which can strain the back. I teach the proper way to open the chest and strengthen the spine, which is essential for heart and lung health.

Most people practice Baddhakonasana (Butterfly Pose) by rounding their back. I teach you to keep the spine straight, using props if needed, to truly open the hips and get the benefits for PCOD and PCOS.

Understanding the correct alignment in backbends is crucial to avoid pain. This image breaks down the wrong way, which causes pelvic strain, versus the correct way, which involves the entire spine.

There is a big difference between a backbend and what just looks like one but actually causes back pain. I teach you to bend from your mid and upper back, not just your lower back, for a safe and effective practice.

Many exercises like mountain climbers are called "yoga" today, but they are not. I teach you the difference between a fast paced exercise and a mindful, traditional yoga asana that works on a deeper level.

To achieve a perfect Trikonasana (Triangle Pose), your hands, shoulders, and head should be in one straight line. This alignment ensures you get the maximum stretch and benefit from the pose.

You might be surprised to learn you've been doing Malasana (Garland Pose) incorrectly. Practicing yoga correctly is more important than just practicing.

If you are struggling with Sarvangasana (Shoulder Stand), the wall is your best friend. I teach this step by step method to build strength and confidence before attempting the full inversion.

Here I demonstrate the correct way to get into and hold Makarasana (Crocodile Pose). This is a vital relaxation asana that helps calm the mind and body after practice.

This image beautifully shows the progression of shoulder rotation from a beginner to an intermediate and then an advanced level. It's a journey of consistency and patience.

About Learn the Correct Form

You will notice in my classes I often use wooden blocks and straps, even for simple poses like Baddhakonasana (Butterfly Asana). Most people force their bodies into shapes that look like the pictures but actually restrict the hips and strain the lower back. Before you attempt any advanced pose here, I first look at your existing patterns to see if your current practice is helping you or creating new issues.

Authentic Hatha Yoga classes in Arekere, Bangalore. — Approved by the tribe
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Sanatan Yoga Studio

Online sessions and at studio in Arekere, BengaluruStarts from ₹3,500 Per Person Per Month

Namaste, I’m Raveena. I started Sanatan Yoga Studio because I was tired of seeing people get injured by following online trends that didn't fit their bodies. My goal is simple: to help you practice traditional Hatha Yoga safely, so you can heal from within and find real magic on the mat.

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This is Warrior III (Virabhadrasana III). I've marked the key alignment points to help you create that stable 'T' shape. Focus on keeping your hips even and grounding down through the standing foot to find your balance.4
Here is the full expression of Chair Pose (Utkatasana). Notice how the core is engaged and the shoulders are relaxed, even as the arms reach up. The goal is to sink the hips back as if sitting in an imaginary chair.
If holding your arms up in Chair Pose feels like too much, this modification with hands at the heart is a great option. It allows you to focus on strengthening your legs and core without straining your shoulders.
Proper spinal alignment is crucial in Boat Pose. The top image shows a common mistake of collapsing the spine. Instead, focus on keeping the spine long and the chest open, as shown in the bottom image, to fully engage your core.

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Correcting your Pigeon Pose is crucial for protecting your knees and getting a true hip stretch. This guide shows how to keep your hips level and shoulders square, which is a detail I always emphasize in my classes.8
This is a perfect example of my teaching method. For each pose, there is a common mistake and a correct way. Here you see how to properly engage your muscles in forward folds and downward dog to avoid strain.
I use these "Want this? Avoid this. Try this" guides often. They clearly show how small adjustments, like bending the knees in a forward fold, can lead to a safer and more effective practice.

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This is a look at Tiryak Kati Chakrasana, a standing spinal twist. We provide simple, clear instructions on how to perform the pose correctly, from foot placement to the final movement. Our goal is to make asanas accessible and show you their benefits, like improved spinal flexibility and digestion.7
Here we break down the correct and incorrect ways to practice Cobra Pose (Bhujangasana). Many people overarch their back or lock their elbows, which can cause strain. We teach you to lift from the chest with elbows slightly bent, so you can rise like a cobra, not a question mark.
Warrior II (Virabhadrasana II) is a powerful pose, but only with the right foundation. This guide contrasts a collapsed posture with a strong one, emphasizing a knee stacked over the ankle and an open chest. A warrior stands strong, and we teach you how to ground yourself in the pose.
Forward Fold (Uttanasana) should be a release for the spine, not a strain. This visual guide shows the difference between rounding the back and hinging from the hips with a slight knee bend. We teach you to fold with ease, not force, so your spine will thank you.

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