--- title: "Yoga Asana Foundations: Learn Basic Poses Step-by-Step" description: "Master essential yoga asana foundations with step-by-step guidance. From Surya Namaskar to Downward Dog, learn safe alignment for your Hatha or Vinyasa practice." canonical: https://mytribe.in/saumyamishrayoga/group-private-yoga-classes/asana-library-foundational-poses last_updated: 2025-09-06 --- # Yoga Asana Foundations: Learn Basic Poses Step-by-Step Tribe Verified · Real-time posture correction, Bangalore & Online. By [Saumya Mishra](https://mytribe.in/saumyamishrayoga) · Available Online; In-person sessions in Bengaluru · ₹500 per session (estimate) Part of [Group & Private Yoga Classes](https://mytribe.in/saumyamishrayoga/group-private-yoga-classes). [View full gallery](https://mytribe.in/saumyamishrayoga/group-private-yoga-classes/gallery) Building a safe yoga practice starts with understanding the basics. Here, I break down foundational poses—from Surya Namaskar to Downward Dog—with simple, clear cues so you can practice with confidence at home. ## Photos and videos - [Video: Let's learn Surya Namaskar (Sun Salutation). This video provides a step-by-step guide through the 12 postures, with clear instructions for breath and movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9042118-ed6c-4db6-b6e7-1c77538e1b83) - [Video: This video breaks down the 12 steps of Surya Namaskar with detailed cues on alignment. It's okay to bend your knees or take other modifications. Take your time to grow in your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d39804dd-9db3-4eea-90a6-f2965212e1b5) - [Video: This is another look at the 12 steps of Surya Namaskar, with breath cues for each movement. It's a beautiful and energizing practice to start your day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b95b1d1-c090-4966-8091-cf9f02ecab1e) - [Video: On International Yoga Day, let's remind ourselves that this is a practice of consistency. Here is a Surya Namaskar flow to inspire you to keep showing up for yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9f37fda-b02d-4283-baf0-463d6adca5fb) - [Video: Let's learn Adho Mukha Svanasana, or Downward Facing Dog, step by step. This is one of the most common foundational poses, and this tutorial covers hand and foot placement, shoulder engagement, and how to modify for tight hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21904e4d-0214-41bd-8b9f-26b240bb3133) - [Video: We begin our Asana Foundations series with the Cat-Cow stretch. This is a great way to warm up the spine, create awareness of the breath, and release tension from the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13a467d0-5930-462d-a767-63111de0f208) - [Video: Asana Foundations: Trikonasana (Triangle Pose). This posture gives your spine a beautiful lateral bend. I will guide you on the alignment to get the most benefit from this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/084209c1-38e6-4f40-b483-8949d9617b9c) - [Video: Asana Foundations: Padahastasana (Standing Forward Fold). This is a beautiful asana to stretch the entire back side of the body. I will show you how to enter and exit the pose safely, with modifications for tight hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5b796a4-bcc6-4591-90f0-be084bed94ec) - [Video: Let's learn how to get into Chaturanga Dandasana step by step. This is a powerful strengthening pose. I will show you how to practice with your knees on the floor and how to avoid common mistakes like hunching the shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b17a761-5693-4bf3-b919-36c7dadf8637) - [Video: Here are different options to lower down in your vinyasa flow. You can choose between a full Chaturanga, a supported chaturanga with knees down, or Ashtanga Namaskar, depending on your strength and energy level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c316154-98f8-4343-bc0e-288f24921b6f) - [Video: Asana Foundations: Shoulder Stand (Sarvangasana) without wall support. This video shows how to lift up and come down with control. Remember to keep the weight on your shoulders, not your neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c54505e-964d-45c6-bcdd-952920b2323a) - [Video: Asana Foundations: Shoulder Stand (Sarvangasana) with wall support. This is a great way for beginners to learn the pose. The wall provides stability as you learn to lift your hips and support your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/003dfb96-6762-4ea7-a229-ddb079f882c1) - [Video: Here are variations for Shoulder Stand (Sarvangasana). Once you are comfortable in the basic pose, you can explore moving your legs apart, practicing Padmasana (lotus), or even the unsupported candle pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56cea05f-25a7-4611-8bd6-bef67183d04c) - [Video: This is a quick snippet from one of my workshops, showing different ways to come out of Shoulder Stand safely, either by rolling down or transitioning into Bridge Pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa4c100c-a0ad-43bd-85c8-abb9c217237b) ## About Asana Library: Foundational Poses Many students think you need to touch your toes in a forward fold, but that often leads to unnecessary back strain. In these tutorials, I will show you why keeping your knees soft is actually better for your spine—it is about alignment, not how deep you can stretch. Yoga is not just about flexibility or stretching. When we talk about asana foundations, we are really talking about setting a baseline of safety and awareness for your body. Whether you are practicing Hatha or Vinyasa, understanding the mechanics of a pose like Downward Facing Dog (Adho Mukha Svanasana) or getting your Chaturanga alignment right is essential to avoid injury. ### Why Foundations Matter I often see students rushing to get into advanced poses, but your practice stays with you longer when you build it slowly. In this library, I break down complex yoga postures into simple, manageable pieces. We look at: * **Breath-Movement Sync:** How to coordinate your inhale and exhale with every transition, like in Surya Namaskar. * **Alignment vs. Depth:** Why bending your knees or using props is not 'cheating' but a smart way to protect your joints. * **Common Mistakes:** I point out the little things, like how to engage your shoulders or where to shift your body weight, that most beginners miss. If you have been feeling stiff or think you are 'not flexible enough' for yoga, this is exactly where you should start. We move with awareness, and my goal is to help you feel steady in your body before we ever move to anything more challenging. Remember, it is okay if you cannot do a pose perfectly yet. The only rule is to honor your body and go at a pace that feels comfortable for you. ## About Saumya Mishra I am Saumya. I left my corporate desk to find a better rhythm, and now I help you do the same through movement. I am here to make sure you know exactly what your body is doing, so you can practice without fear of injury. 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