---
title: "Flexibility & Foundational Poses Yoga Classes in Arekere, Bangalore"
description: "Build flexibility with traditional Hatha yoga in Arekere. We focus on foundational poses and correct alignment to help you progress safely. Join us to start your consistent practice today."
canonical: https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/flexibility-foundational-poses
last_updated: 2025-09-07
---

# Flexibility & Foundational Poses

Tribe Verified · Real student transformations in Arekere, Bangalore

By [Sanatan Yoga Studio](https://mytribe.in/sanatanyogastudio) · Online sessions and at studio in Arekere, Bengaluru · ₹1,000 Per Session (estimate)

Part of [Yoga Classes & Personal Training](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training). [View full gallery](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/gallery)

Flexibility is not a gift you are born with, it is a practice you build. We focus on foundational poses that help you move better, release tension, and build strength safely.

## Photos and videos

- ![Samakonasana, or the Middle Splits, is a deep stretch for the inner thighs and groin. Achieving this pose requires patience and consistent practice to gradually open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6db7c94e-3a16-4072-a4f2-b41765ebbd48)
- ![This is the full expression of the center splits, or Samakonasana, with a prayer position overhead. This pose significantly improves lower body flexibility and hip mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9157d38-6298-4dc9-ac38-09117ac3efbb)
- [Video: Hanumanasana, or the Front Splits, is dedicated to the great leap made by Lord Hanuman. This pose is the ultimate expression of hamstring and hip flexor flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f758bfc-4d3c-49b3-936d-1d1f4f23e7c1)
- ![This is an advanced variation of the front splits, incorporating a twist and a backbend. It challenges not just flexibility but also balance and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed04b2d4-ee67-45e6-b011-a1dd2ab68bdf)
- ![This before-and-after shows a student's journey from stiffness to flexibility in a forward bend. It's a reminder that with consistent practice, you can overcome your body's limitations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b73e05d9-d210-4304-9e4e-a70e428398c9)
- [Video: This video shows a deep standing forward bend. This pose is excellent for stretching the entire back side of the body, from the heels to the neck, and helps to calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0515eee8-7019-4df4-8149-d161888e3b03)
- ![Uttanasana, or Standing Forward Bend. This pose is a great way to stretch the hamstrings and release tension in the back. With practice, you can deepen the bend and bring your head closer to your knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5c1377c-a79d-427b-b6e4-2b77848082ea)
- ![This seated forward bend variation is a deep stretch for the hamstrings and lower back. It also requires core strength to maintain balance while holding the legs up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5293ae77-6500-432d-a010-2e0a8e181707)
- ![A black and white photo of a seated forward bend, Krounchasana (Heron Pose). This pose provides an intense stretch for the hamstring of the extended leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ed9d5c4-b9bc-4b58-84a8-167db80cbbe3)
- ![This image shows the progression of shoulder rotation from beginner to intermediate to advanced levels. It's a great depiction of how flexibility improves with consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a322646c-cf9b-4ce3-8fb5-c04e40df948b)
- [Video: Camatkarasana, or Wild Thing pose, is a beautiful heart-opening backbend. It stretches the chest and shoulders while strengthening the arms and back, leaving you feeling energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07224ee2-f213-4d72-81f0-a259730b6872)
- ![A student practices Reverse Virabhadrasana (Reverse Warrior Pose). This pose creates a wonderful stretch along the side of the body, opens the chest, and strengthens the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c04b20d6-4d4e-43e5-85c9-2a7755d006a8)
- ![Two students hold a strong Parivrtta Parsvakonasana (Revolved Side Angle Pose). This standing twist builds strength, improves balance, and detoxifies the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c88832c-971d-469f-bb21-20446639dde7)
- ![A student demonstrates Trikonasana (Triangle Pose). This is a foundational standing pose that stretches the hamstrings, groin, and hips, while also opening the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d626cfd-a221-472e-82a6-23d9869aaf61)
- ![This student shows great focus and stability in Virabhadrasana III (Warrior Pose III). This balancing pose strengthens the entire standing leg and core, and dramatically improves concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/101a8741-8101-4f83-bcb0-df1200dadc1f)
- ![A student holds Vrikshasana (Tree Pose). This classic balancing pose improves focus, strengthens the legs and ankles, and helps to create a sense of grounding and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f20768c7-0ced-4822-ada2-56c7ec3767c1)
- ![A group of students practicing Vrikshasana (Tree Pose) together. It's inspiring to see everyone finding their own balance and focus, creating a calm and centered energy in the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a732b5-2c89-420d-85a6-063a30e381ff)
- ![A student practices Malasana (Garland Pose). This deep squat is excellent for opening the hips and groin, and it also helps to improve ankle and back flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c739cdf3-934f-4a9c-8140-7b7817af516a)
- ![A student practices a toe-balancing squat. This pose challenges your balance, strengthens your feet and ankles, and requires a great deal of focus and concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d73fc469-2fcf-4c8a-a15d-9bb6cbfb84ce)
- ![This student is in Supta Virasana (Reclining Hero Pose). It's a deep stretch for the quadriceps and hip flexors, and also helps to improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2728b6c-062b-42ad-8e86-b940c8e1e66d)
- [Video: Marjariasana and Bitilasana (Cat-Cow Pose) is a gentle flow that is excellent for improving spinal flexibility and relieving back pain. It's a perfect warm-up for the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0989a326-a9e0-4c52-a30b-0dc2f18df09f)
- [Video: Students practice Prasarita Padottanasana (Wide-Legged Forward Bend) using blocks for support. This pose stretches the hamstrings and inner thighs and helps to calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbecbd0c-192b-492f-b98d-185f780953c7)
- [Video: This video shows how beginners can progress into Prasarita Padottanasana. I guide students on how to use blocks and proper alignment to safely deepen the forward bend and stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a10434f-2ab8-4e64-823c-18ad036c3a8f)
- ![A student holds a perfect Setubandhasana (Bridge Pose). This backbend strengthens the glutes and back, opens the chest, and is highly beneficial for managing PCOD and improving fertility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e45711e-0cc4-4db3-a838-fd444795c5ea)
- ![This is a variation of Setubandhasana with one leg extended. It adds a challenge to your balance and increases the work for the standing leg's glute and hamstring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b233ad07-167e-48e2-9875-1386a43cf7ab)
- ![An advanced variation of Setubandhasana, this pose involves straightening the legs while keeping the hips lifted. It provides a much deeper stretch for the front body and requires significant back strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/875d9884-3fad-40f4-8682-2b8895c775d8)
- ![A student holds Sarvangasana (Shoulder Stand). Known as the "queen of asanas," this inversion has numerous benefits, including stimulating the thyroid gland and improving circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53a76d6b-6fe4-469f-930b-82c983fc9d7a)
- ![This student is practicing Sarvangasana without any support, demonstrating excellent core and shoulder strength. This pose is incredibly rejuvenating for the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fdc04df-cc88-4fce-94d1-ddaea25b5241)
- ![Age is just a number. This student, who is over 65, holds a strong Sarvangasana (Shoulder Stand), proving that yoga is a practice for life and helps maintain strength and vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/343a6c30-847e-4227-ae93-2b8727eb5e7f)
- ![Vashishtasana, or Side Plank, is a great pose for building arm, shoulder, and core strength. This student is holding the pose with excellent alignment and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51a3f3a5-3c8d-472a-b998-8c49aa6cdf62)
- ![Students practice a side elbow plank in class. This variation is excellent for strengthening the oblique muscles, reducing side fat, and building shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e0df7fa-b040-48f7-8ce9-c9738cc09fa3)
- ![Navasana (Boat Pose) is a fantastic asana for building core strength. Here, students are holding the pose, engaging their abdominal muscles to keep their legs and torso lifted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a58ecc39-5938-4cf3-a4a9-5d16e8f26616)
- ![A student practices Halasana (Plow Pose). This inversion stretches the shoulders and spine, calms the nervous system, and can help relieve stress and fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8692d93-bc07-4886-9718-30c14699b6ab)

## About Flexibility & Foundational Poses

You don't need to be flexible to start your practice. In our Arekere studio, we use props like wooden bricks, bolsters, and cotton straps to help you safely deepen stretches like forward bends and splits. It is about skeletal alignment, not just pushing your body to touch your toes. We focus on the journey between poses, ensuring you don't overstretch or risk injury while working towards your goals.

### Why Foundational Poses Matter

Many people think yoga is just about holding a pose, but the magic lies in how you get there. Bahut log sirf pose bana lete hai (many people just make the pose), but the technique is wrong, and that leads to issues rather than benefits. Our flexibility classes are designed to correct your posture, release tight muscles, and teach you how to breathe through deep stretches.

### How We Build Flexibility

We prioritize Traditional Hatha Yoga, which is perfect for building mobility from the ground up. Whether you are struggling with tight hamstrings in Uttanasana (Standing Forward Bend) or working on hip openers like Samakonasana (Middle Splits), we guide you through it step-by-step.

*   **Alignment First:** We use full-length mirrors and hands-on adjustments to ensure your spine is aligned correctly. If you are struggling, we don't rush you; we use props to bridge the gap.
*   **Consistency Over Intensity:** You cannot force flexibility in a day. We encourage a consistent rhythm of daily practice, which helps your muscles adapt naturally.
*   **Safe Progression:** From basic standing poses like Trikonasana (Triangle Pose) to deeper stretches, we ensure you have the strength to support your joints.

### Who is this for?

Whether you are a beginner looking to touch your toes, or someone with back pain needing relief, these sessions are for you. We also have specific sequences for those recovering from inactivity. If you are ready to give it a real try, I will guide you at your own pace.

## About Sanatan Yoga Studio

I started my own yoga journey while struggling with my weight and PCOD, so I know exactly how intimidating that first class can feel. My goal is to guide you back to traditional Hatha Yoga, focusing on techniques that actually work for your body. No fancy, showy movements—just honest practice and consistent progress.

[See all of Sanatan Yoga Studio's services](https://mytribe.in/sanatanyogastudio)

## More from Yoga Classes & Personal Training by Sanatan Yoga Studio

- [Featured](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/featured)
- [Real Student Transformations](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/real-student-transformations)
- [Hear From Our Students](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/hear-from-our-students)
- [Learn the Correct Technique](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/learn-the-correct-technique)
- [Advanced Arm Balances & Inversions](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/advanced-arm-balances-inversions)
- [Advanced Backbends & Hip Openers](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/advanced-backbends-hip-openers)
- [Yogic Cleansing & Breathing (Kriyas & Pranayama)](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/yogic-cleansing-breathing-kriyas-pranayama)
- [Inside Our Group Classes](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/inside-our-group-classes)
- [Our Community & Special Events](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/our-community-special-events)
- [My Philosophy: Traditional vs. Fancy Yoga](https://mytribe.in/sanatanyogastudio/yoga-classes-personal-training/my-philosophy-traditional-vs-fancy-yoga)

## More services by Sanatan Yoga Studio

- [Therapeutic Yoga for Health Management](https://mytribe.in/sanatanyogastudio/therapeutic-yoga-for-health-management)
- [Specialized Yoga Programs](https://mytribe.in/sanatanyogastudio/specialized-yoga-programs)

## Similar work from other experts

- [Flexibility and Mobility Yoga Practices](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/flexibility-mobility) by Rajat Dua · Yoga Classes for All Levels · Online classes & In-person at studio in Pitampura, Delhi NCR
- [Flexibility & Hip Opening Yoga](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/flexibility-hip-opening) by Seema Prabhakar · Advanced Vinyasa: Strength, Flexibility & Inversions · Online & In-person sessions in Bengaluru & Mumbai
- [Master Hip Flexibility and Splits with Alignment-Based Yoga](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/unlocking-flexibility-hips-hamstrings-splits) by Harsha Nagaraj · Alignment-Based Hatha Yoga · Classes Online and at Studio in Rajarajeshwari Nagar
- [Deep Flexibility: Stretches & Twists for All Levels](https://mytribe.in/theyogiinree/yoga-instruction/deep-flexibility-stretches-twists) by Rhea Deepak · Yoga Instruction · Online & In-person sessions in Bengaluru, Chennai
- [Deep Stretches and Flexibility in Hatha Yoga](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga/deep-stretches-flexibility) by Mandeep Kaur · Hatha Yoga · Online live classes; Studio in Electronic City & across Bengaluru
- [Build Strength & Flexibility with Mindful Yoga](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/build-strength-flexibility) by Gowri · Beginner Yoga Series · Attend Online or at Studio in Malleshwaram

## Book

To book Sanatan Yoga Studio, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Namaste!%20I%20saw%20your%20Flexibility%20%26%20Foundational%20Poses%20cluster.%20I%20would%20like%20to%20join%20your%20class%20and%20work%20on%20my%20flexibility.%20Can%20you%20help%20me%20with%20current%20batch%20timings%3F)