--- title: "Yoga Alignment Tips: Master Your Asanas with Proper Technique" description: "Master your yoga asanas with correct alignment and technique. From Malasana to Tadasana, get practical yoga tips from Swati to deepen your practice safely." canonical: https://mytribe.in/swathisinghmehra/prenatal-postnatal-yoga-garbhsanskar/asana-school-poses-alignment-tips last_updated: 2025-12-29 --- # Master Your Asanas: Alignment Tips and Techniques Tribe Verified · Over 100+ students guided in Faridabad By [Swati](https://mytribe.in/swathisinghmehra) · Available Online & In-person across Delhi NCR · ₹1,500 Per Session (estimate) Part of [Prenatal & Postnatal Yoga (Garbhsanskar)](https://mytribe.in/swathisinghmehra/prenatal-postnatal-yoga-garbhsanskar). [View full gallery](https://mytribe.in/swathisinghmehra/prenatal-postnatal-yoga-garbhsanskar/gallery) Yoga is not about hitting the perfect pose for the camera. It is about moving in a way that respects your joints and builds a sustainable foundation for life. ## Photos and videos - [Video: Yoga props are not a sign of weakness. They are like a good friend, offering support and stability so you can explore poses more deeply and honestly. Here is how I use them to enhance my practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6524c69f-93b2-4cd2-a829-672b0b9f0ca8) - [Video: Let's refine your Anjaneyasana (Low Lunge). A common mistake is over-arching the lower back. Instead, focus on engaging your core and tucking your tailbone slightly to protect your spine and deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f9de07f-6fb9-4d55-893d-c3c2df565cd5) - [Video: In Anjaneyasana, avoid hunching your shoulders up to your ears. Consciously drop the shoulders down and away, creating length in your neck to release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f7749b1-2f93-462e-9b2f-8a478417b8fc) - [Video: Protect your knees in Anjaneyasana. Instead of pushing the front knee too far forward, make sure it stacks directly above the ankle. This creates a stable and safe foundation for the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06d62214-8a8e-44b0-b78c-560964530c82) - [Video: Always start your practice with a gentle warm-up. This video demonstrates some simple side stretches and forward folds to prepare your spine and muscles for deeper work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7eb1e619-b021-4cb8-8d13-1a474af04c6e) - [Video: Teaching the details of Vrikshasana (Tree Pose). I guide my student to keep balancing by pushing the standing leg's ankle, shin, and thigh back to create stability from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5c26134-b56e-4412-b89b-3e846a9d4630) - [Video: The foundation of all standing poses is Tadasana (Mountain Pose). Here, I am teaching how to properly ground the feet by lifting the toes, broadening the soles, and then placing them back down with awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bc24d87-a060-44f4-82cf-e1454b4179c4) - ![An overview of Utthita Trikonasana (Extended Triangle Pose). This graphic explains its benefits, from strengthening thighs and knees to providing therapeutic relief for stress, anxiety, and sciatica.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1de03f79-ecac-4198-92da-4dc4eb75ddbc) - ![A graphic explaining Balasana (Child's Pose). It is more than just a resting pose. It's a moment to reconnect with your breath and gently stretch the back, perfect for sequencing between more challenging asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2cc5d33-5926-45b3-bd62-c5e55f269e63) - ![An introduction to Malasana (Garland Pose). This powerful squat is excellent for hip mobility and digestion, and is especially beneficial during pregnancy to prepare for childbirth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/780b0fb5-1bc0-42d7-8196-ea8fb60ec8b2) - ![Important contraindications for Malasana. This pose is not recommended if you have current knee or lower back pain, or have had a recent hip operation. Safety first, always.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62df5ae5-adfd-4d56-9382-7e5af6bcf262) - ![How to get into Malasana. This graphic breaks down the steps: squat with feet close, widen the thighs, and use your elbows to gently press against the inner thighs to deepen the hip opening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bb3abe9-ccce-4ca0-ac84-4b0698ff0f47) - ![A duplicate image showing the steps for Malasana, reinforcing the correct technique for this beneficial squatting pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4897dfd9-265c-479c-a2d4-be646a72e4d3) - ![A friendly prompt to try Malasana and engage with me. I am always open to discussing other asanas and helping you on your yoga journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/495c3def-e1fb-4b42-b222-333c598050b0) - ![When to practice Malasana. For best results, especially for digestion, it's ideal to do this pose in the morning on an empty stomach, or at least three hours after a meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5bdab2b-c4ca-400b-ad59-d49fbe54cef3) - ![A duplicate image reinforcing the best time to practice Malasana for optimal digestive and physical benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f454bd23-aca8-45de-a22e-ad5fd27719a8) - ![A visual demonstration of Malasana, or Garland Pose, showing the proper squatting posture with hands in Anjali Mudra.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15c71eda-5257-4128-88b6-fad40b58a494) - ![The key benefits of Malasana. This graphic highlights how the pose helps with gastric issues, improves concentration, and is particularly good for pregnant women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e682db0-6644-4dab-b686-6b7aeec69f50) ## About Asana School: Poses, Alignment & Tips A lot of people think using a yoga block or strap means they are weak. Maa kasam, it is the exact opposite. Props are like good friends—they hold space for you so you can go deeper into a pose without hurting your knees or back. When I fractured my ankle, I learned that modifying a pose to fit your body, not forcing your body to fit a picture, is the only way to build a sustainable practice. Whether you are struggling to keep your balance in Tadasana or finding your depth in a low lunge, the goal is to align your body with intention, not ego. ### Beyond the Surface Alignment is not just about aesthetics. It is about energy flow and safety. When I teach, I focus on the small, unglamorous details—like tucking your tailbone in Anjaneyasana to protect the lower back or broadening your soles in Tadasana to ground your energy. If you hunch your shoulders to your ears, you are carrying tension, not releasing it. ### Practical Asana Guides * **Malasana (Garland Pose):** This is one of my favourites for hip mobility and digestion, especially for my prenatal students. But remember, if you have knee pain or have had hip surgery, do not force it. Listen to your body. * **Anjaneyasana (Low Lunge):** Stop over-arching your spine. Engage your core, keep your knee stacked above your ankle, and let your shoulders drop. You will feel the difference in your stretch immediately. ### Why Practice with Props? Using a bolster or a wall rope is not a shortcut. It is a tool for awareness. In my Faridabad studio, I use tactile adjustments to help students understand where their spine should be. Online, we use props to compensate for the lack of hands-on correction. It is all about finding the same outcome—stability and peace. Yoga is a sadhana, not a performance. If you are ready to learn the 'why' behind the movement rather than just copying poses, join me on the mat. Hari Om Tat Sat. ## About Swati I'm Swati. I used to chase paychecks, now I chase peace. I teach Hatha yoga because I believe your body deserves to feel good, not just look like a flexible statue. Whether we meet on Zoom or in my Faridabad studio, we will keep it real—no sugar-coating, just honest alignment. 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