Yoga Asana Tutorials & Modifications
Learn how to adapt poses like Vasisthasana and Parivrtta Trikonasana to fit your unique practice. Whether you have tight hamstrings or just want better alignment, these tutorials help you build strength safely.
Here are three backbends for a stronger back: Bhujangasana (Cobra), Salabhasana (Locust), and Dhanurasana (Bow Pose). I demonstrate each pose with tips on proper alignment and breathing.
Let's learn Vasisthasana (Side Plank) and its modifications. I show you how to scale the pose up or down, so you can choose what your body needs today, from a knee-down variation to the full expression.
Making Parivrtta Trikonasana (Revolved Triangle Pose) more accessible. I demonstrate how to use blocks or adjust your hand placement to modify the pose if you have tight hamstrings.
If you find it difficult to sit in Sukhasana (Easy Pose), try elevating your hips with a cushion. This simple trick helps lengthen the spine and releases tension in the knees.
Progress is a journey, not a destination. Here are several progressions for Navasana (Boat Pose), from keeping hands behind the thighs to the full expression, to help you build core strength step by step.
Make your spine happy with these movements. This video includes dynamic Cobra, Cat-Cow, and gentle twists to improve spinal mobility and release tension.
What does "listen to your body" mean? It means paying attention, slowing down, and honoring sensations without judgment. This deep forward fold is a reminder to find a comfortable space in each asana.
Here are some supine postures for opening the hips and legs. I guide you through several stretches you can do while lying on your back, holding each for 30 to 60 seconds.
A hip opening flow for anyone with tight hips. This sequence includes Butterfly Pose and Pigeon Pose, which are excellent for releasing stress and tension stored in the hips.
Practicing Chakrasana (Wheel Pose) can be so fulfilling. This video shows some preparatory poses and variations like leg lifts to build strength and flexibility for this deep backbend.
About Asana Tutorials & Modifications
If you think using a block or modifying a pose means you are not doing it properly, let’s change that perspective. I have seen students push through unnecessary pain to reach a perfect expression of an asana, but true yoga is about finding alignment that respects your body’s current limits. Whether we are using cushions for Sukhasana or adjusting your hand placement for Revolved Triangle, these modifications are actually the smartest way to progress without injury.
We often rush into poses because we see others doing them perfectly. But your body’s anatomy is unique. What works for a flexible person might cause strain for you. My approach to asana tutorials is simple: we start where you are.
Why Modifications Are Essential
Using props like blocks or blankets is not a shortcut. It is a tool to open up space. For instance, if you struggle to sit in Sukhasana (Easy Pose), elevating your hips isn't cheating. It is how you release lower back tension and actually lengthen your spine. The goal is to move with your breath, not just your muscles.
Common Areas We Focus On
- Spine Mobility: Whether it is dynamic Cat-Cow or gentle twists, we prioritize moving the spine in all directions to release day-to-day stiffness.
- Tight Hamstrings: Poses like Parivrtta Trikonasana (Revolved Triangle) can feel impossible if you are tight. I teach you how to place your hand on a block or your shin so you can focus on the twist rather than fighting the floor.
- Core Stability: For poses like Boat Pose (Navasana), we break it down into stages. Starting with hands behind your thighs helps you build core strength without rounding your back or straining your neck.
Remember, this is a long-term practice. Whether you are working on your first headstand or simply trying to touch your toes without strain, the most important rule is to honor what your body tells you today.
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