Step-by-Step Yoga Asana Tutorials
I break down foundational yoga poses with simple, step-by-step guidance. Whether you are new to the mat or looking to refine your form, these tutorials help you practice safely, comfortably, and with total awareness.
Downward Facing Dog, or Adho Mukha Svanasana, is a foundational pose we return to often. This detailed guide breaks down the alignment for your hands, torso, and legs, including modifications like bending your knees to protect your lower back if you have tight hamstrings.
Let's perfect your Plank Pose. In this video, I explain common misalignments like drooping hips or retracting shoulder blades, and show you how to engage your core and protract your shoulders for a stronger, safer hold.
Let's explore the foundations of Cat and Cow stretch. This simple movement is wonderful for warming up the spine. I explain how to coordinate your breath with the arching and rounding of your back to release tension.
This is a step-by-step guide to Padahastasana, the standing forward fold. I explain how to hinge from the hips, keep a soft bend in the knees if needed, and use your breath to deepen the stretch in your hamstrings and spine.
Let's practice Dhanurasana (Bow Pose) together. This tutorial covers how to grab your ankles, use your legs to lift your chest, and modifications like using a belt or practicing one leg at a time if you're still building flexibility.
Working on your headstand? Proper alignment is key. This video shows how using a stool or blocks can help you stack your hips over your shoulders, making it easier and safer to find your balance and lift off.
About this collection
You will notice that I rarely suggest 'pushing' into a pose. Instead, we look at how to stack your joints—shoulders over wrists, hips over heels—or use props like blocks to create space where your body might be tight. If you have been struggling to hold a pose because of stiffness in your hamstrings or shoulders, watch how I suggest using simple modifications; it changes the entire feeling of the practice.
Why Alignment Matters
Yoga is not about getting into the 'perfect' shape; it is about how the pose feels in your body. When we practice without understanding the mechanics, we often rely on momentum or compensation, which leads to injury. My goal with these guides is to help you build a sustainable practice that you can carry with you for years.
Breaking Down the Foundations
Whether you are working on Adho Mukha Svanasana (Downward Dog) or exploring Dhanurasana (Bow Pose), the focus is always the same:
- Breath: The breath should never be forced or held. If you cannot breathe steadily, you have gone too deep.
- Engagement: We look at which muscles need to be active (like the core in Plank) and which can soften.
- Modification: If your hamstrings are tight, bending your knees is not a failure; it is a smart adjustment that protects your lower back.
Moving with Awareness
Many of my students come to me in Bengaluru dealing with the physical side effects of long hours at a desk—stiff necks, tight hips, and lower back aches. We use these foundational poses to reverse those patterns.
Instead of chasing an advanced pose, we work on stability first. If you are struggling with your headstand or finding your balance, reach out. We can look at how to use blocks or wall support to build your confidence safely. Yoga is a journey, not a race. Let us make sure you enjoy the process of learning every single step of the way.
Saumya Mishra
I am Saumya, and I believe the greatest love story you can ever have is the one you have with yourself. I left my corporate desk job to help others find that connection through yoga, teaching you to move slowly, listen to your body, and grow from within.
Looking for a specific pose or goal?
Tell me what you are working on, and I will help you find the right guide.
More from Specialty Yoga Programs by Saumya Mishra