Learn the Correct Yoga Form for Injury-Free Practice
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.
About this collection
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.
Why Alignment Matters More Than Depth
Many students come to me because they tried to copy poses from social media or YouTube and ended up with back pain or neck strain. In Hatha Yoga, the goal isn't to touch your toes at any cost—it's to align your spine so that the prana (energy) can flow freely. If you are rounding your back in a forward fold or collapsing your chest in a backbend, you aren't doing the asana; you are just stressing your joints.
My Approach to Correct Practice
I focus on the foundational principles of traditional Hatha Yoga. We work on the "why" and "how" of every movement:
- Prop-Assisted Learning: Using bolsters and straps allows your body to relax into the pose, which is essential for therapeutic benefits, especially if you are managing PCOD, thyroid, or spinal issues.
- Gradual Progression: You won't see me teaching jumping flows or fancy gymnastics. We move from foundational stability to advanced poses like Sirsasana (Headstand) only when your spine and core are ready.
- Individual Attention: Even in group classes at my Arekere studio, I provide real-time adjustments. If your Trikonasana isn't aligned, I will correct your shoulder and hip position so you don't overextend.
From Pain to Healing
Whether you are dealing with sciatica, lumbar issues, or hormonal imbalances, the right form is your first medicine. When you practice correctly, you stop fighting your body and start listening to it. This is how we move from temporary fitness to long-term health. If you are in Bangalore, come by for a session, and let's assess your practice together.
Sanatan Yoga Studio
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.
Find the right yoga guidance for your goals
Type what you're looking for to explore our classes and programs.
More from Therapeutic Yoga for Health Management by Sanatan Yoga Studio