--- title: "Asana Lab: Learn Proper Yoga Poses & Practice in Delhi NCR" description: "Stop forcing poses and start practicing with awareness. Join my Asana Lab to learn proper Hatha yoga techniques, fix your alignment, and build real strength. Practical yoga for real people in Delhi NCR." canonical: https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/asana-lab-poses-practice last_updated: 2025-12-29 --- # Asana Lab: Proper Yoga Poses & Practice Tribe Verified · Helping students across Delhi NCR recover. By [Swati](https://mytribe.in/swathisinghmehra) · Available Online & In-person across Delhi NCR · ₹2,500 per month (approx. 12-20 sessions) (estimate) Part of [Yoga for Mind-Body Wellness](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness). [View full gallery](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/gallery) Stop worrying about turning yourself into a human pretzel. Here, I break down foundational poses and fix common alignment mistakes so you can practice safely, build strength, and finally find some peace in your own body. ## Photos and videos - ![Anjaneyasana (Low Lunge) looks simple, but doing it right is where the magic is. Here are three things you might be doing wrong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/598852a4-b58b-4c79-8682-05d9ae65045a) - [Video: Mistake #1 in Anjaneyasana: Overarching the lower back. Instead, engage your core and tuck your tailbone slightly to protect your spine and deepen the stretch in your hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f9de07f-6fb9-4d55-893d-c3c2df565cd5) - [Video: Mistake #2 in Anjaneyasana: Shoulders hunched up to your ears. Actively drop the shoulders down and away, creating space and lengthening the neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f7749b1-2f93-462e-9b2f-8a478417b8fc) - [Video: Mistake #3 in Anjaneyasana: Pushing the knee too far forward. Make sure your front knee stacks directly above the ankle to prevent injury and maintain proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06d62214-8a8e-44b0-b78c-560964530c82) - ![You don't have to be perfect in your poses. You just have to be aligned with awareness. Listen to your body and adjust accordingly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3c0d59a-21c5-4fb0-810b-c87f95d9d091) - [Video: When anxiety kicks in, hit it with a Surya Namaskar. This sequence of 12 asanas, practiced at sunrise, is a powerful way to move energy, calm the mind, and breathe through the chaos.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d34d467-770b-4755-8fbc-faddc582ff5d) - ![Practicing Prasarita Padottansana D, the wide-legged forward bend. This pose is incredible for stretching the hamstrings and spine while calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d2f242b-854c-4635-b302-a7226b38099d) - [Video: Janu Sirsasana, or Head-to-Knee Pose. This is a beautiful seated forward bend that stretches the entire back side of the body and helps quiet the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5833b5ae-52f6-47a2-afa7-7b10c1beb8a7) - [Video: Trikonasana (Triangle Pose). Trying to look like a triangle but feeling more like a leaning tower of pizza. It's okay to be imperfect; the goal is the effort, not the shape.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0040aebe-0ab0-49d5-a2cc-133e7bdd6c2e) - [Video: Tadasana, or Mountain Pose. I'm demonstrating how to properly engage the body, from interlocking the fingers to lifting the arms up from the armpits for a full-body stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0ec13ee-a258-48d7-8bc5-209f18c276e2) - [Video: Teaching Ek Pad Samasthiti. This balancing pose requires focus and stability. I guide my student to lift her thigh parallel to the mat, creating a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4708c86-4bb5-4ff4-b9d4-e336d18bfcd0) - [Video: Vrikshasana, or Tree Pose. I'm guiding my student to maintain balance by pushing the standing leg back and engaging the core. It's all about finding stillness in the wobble.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5c26134-b56e-4412-b89b-3e846a9d4630) - [Video: Teaching the foundation of Tadasana. It starts from the ground up. I instruct my student to broaden the soles of her feet to create a stable base for all standing postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bc24d87-a060-44f4-82cf-e1454b4179c4) - [Video: In a world that rushes, yoga teaches me to slow down. This sequence, moving from a dynamic plank variation to a deep pigeon pose, is a reminder that presence is more important than the pose itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04f42a55-f392-48fb-a8b7-bd478066cf46) - [Video: I used to wonder why the sun kept rising when I felt so dark inside. This gentle flow, from a low lunge to child's pose, reminds me that every day is a new beginning. The sun will rise again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/064f9590-bff1-4923-81b4-977b83b31263) - [Video: Most people think yoga is about flexibility, but it's really about a shift from the outer world to the inner one. This flow, ending in Savasana, is about coming home to what already is.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd400b4f-cdcf-4c12-9f94-ca7508ac533c) - [Video: They say yoga means union, but sometimes it feels like "d-union" as you let go of things that no longer serve you. This practice is about detaching to truly connect with yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a424d2b-064e-4d7a-b61c-ae6cf1c3ed81) - [Video: Your body holds hidden impurities and energy blockages. This sun salutation flow is a pranic cleanse, making space for your life force energy to flow freely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8c82ac1-6a37-4928-b2d0-71c7b3a04f1d) - [Video: This is where I find peace. On the mat, by the ocean, moving through a simple downward-facing dog. It's my sanctuary.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/102075fe-7ad8-400a-9375-1fb0d154df0d) - [Video: It took me two years of consistent practice to get into Shirshasana (Headstand). This pose is a testament to patience and perseverance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27101c0a-d6fa-4b61-85da-22a4770f3ea3) - ![Shirshasana (Headstand). I am constantly aiming for balance in life, both on and off the mat, to rise above the dualities of pleasure and pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6eb1a5f-3d50-4071-af89-3c92a3acd7ce) - [Video: Self-love in the form of a headstand. This is me, practicing what I preach. Yoga karo nahi toh haddiyan jaam ho jaegi!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b94a9547-1b22-415d-af1f-a71a1f673b46) - [Video: Trying out Baby Grasshopper Pose. It's a fun and challenging arm balance that requires hip flexibility and core strength. Always keep exploring new shapes!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a9c9906-4937-450c-aba1-da71a19c7e17) - [Video: Day 19 of my Sadhana, working on Bakasana (Crow Pose) to Bhujangasana (Cobra Pose) transition. Building strength and control is a slow process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08dcadc9-b3ec-4b87-b87b-6b99b470a0e7) - [Video: Day 18 of my Sadhana, practicing my Shirshasana (Headstand). It's all about practice, patience, and perseverance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b06f3e64-9335-450e-97cb-7249d85055f1) - [Video: Day 17 of my Sadhana, flowing from Malasana (Garland Pose) to Urdhva Dhanurasana (Wheel Pose). This is a powerful sequence for hip and spine mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ea559ba-14e2-485b-b1eb-12e229ffd92c) - [Video: Find your calm in Uttanasana (Standing Forward Bend). With each exhale, you can draw yourself deeper into stillness and release tension from your back and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e88fd2ac-75ca-4fb7-b869-d50d7a799546) - [Video: Adho Mukha Svanasana (Downward-Facing Dog): butt in the air, ego on the ground. This pose is a humbling reminder that flexibility is for the mind, not just the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2330d13-63ac-4e0c-a8f4-e4245745e382) - [Video: Rajakapotasana (Pigeon Pose). You'd fly, but your hips are stuck on the runway. A little humor for this intense hip opener that teaches us to breathe through discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e6bf569-7553-48ce-a5a9-8d570697948c) - [Video: Shishoasana (Puppy Pose). Because sometimes Downward-Facing Dog feels too mainstream. This is a beautiful heart-opening stretch for the shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6f37a6f-c84f-48d1-8344-e8d0ec279c23) ## About Asana Lab: Poses & Practice Stop obsessing over looking perfect in a pose and start paying attention to how you're stacking your joints. Whether you're dealing with a stiff back or struggling to find balance in Vrikshasana (Tree Pose), the real work isn't about reaching your toes; it's about grounding your feet and breathing through the wobble. I teach you how to adjust your posture—like tucking your tailbone in lunges or lengthening your neck—so you stop causing unnecessary strain and actually start feeling the benefits. ### Why Alignment Matters Most people approach yoga thinking they need to be flexible to start. That is a lie. You start to get flexible. But if you practice with poor form, you are just teaching your body bad habits or, worse, risking injury. My sessions focus on the 'why' behind the pose. Why do we tuck the tailbone in Anjaneyasana? To protect the lumbar spine. Why do we stack the knee over the ankle? To save your meniscus. We use props, we take breaks, and we listen to what the body is actually saying, not what social media tells us it should look like. ### Hatha Yoga for Real People I teach Hatha Yoga because it is the solid foundation every body needs. It is slow, deliberate, and effective. We focus on building strength through holding postures, breathing through the challenge, and grounding ourselves. Whether you are working from home or dealing with the chaos of city life, these sessions are designed to move that stagnant energy out of your system. ### What You Will Learn Here * **Foundation First:** How to ground your feet in Tadasana so you are not just standing, but rooted. * **Breath-Led Movement:** How to link your breath to your movement so you do not end up gasping for air midway through a flow. * **Injury Awareness:** I have recovered from a fractured ankle—I know the importance of not pushing through sharp pain. We work with your limitations, not against them. ## About Swati I am Swati. I used to chase paychecks until I burnt out and realized my body was the only place I had to live. I am not here to judge your flexibility or your lack of it; I am here to teach you how to use your breath and movement to survive the daily grind. [See all of Swati's services](https://mytribe.in/swathisinghmehra) ## More from Yoga for Mind-Body Wellness by Swati - [Featured](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/featured) - [My Journey: From Burnout to Balance](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/my-journey-from-burnout-to-balance) - [Yoga for Real Life: It's For You, Too](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/yoga-for-real-life-it-s-for-you-too) - [Breath is Magic: Pranayama Techniques](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/breath-is-magic-pranayama-techniques) - [Yoga for Every Body](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/yoga-for-every-body) - [Yogic Wisdom: Beyond the Mat](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/yogic-wisdom-beyond-the-mat) - [My 30-Day Sadhana Diary](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/my-30-day-sadhana-diary) - [Nourish to Flourish: Ayurveda & Mindful Eating](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/nourish-to-flourish-ayurveda-mindful-eating) - [A Dose of Reality: Yoga Memes & Humor](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/a-dose-of-reality-yoga-memes-humor) - [My Spiritual Travels](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/my-spiritual-travels) - [Movement is Medicine](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/movement-is-medicine) - [Additional Work & Musings](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/additional-work-musings) ## More services by Swati - [Corporate Yoga & Wellness](https://mytribe.in/swathisinghmehra/corporate-yoga-wellness) - [Prenatal & Postnatal Yoga (Garbhsanskar)](https://mytribe.in/swathisinghmehra/prenatal-postnatal-yoga-garbhsanskar) ## Similar work from other experts - [Foundation & Alignment: Perfecting Your Yoga Poses](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/foundation-alignment-perfecting-your-poses) by Rajat Dua · Yoga Classes for All Levels · Online classes & In-person at studio in Pitampura, Delhi NCR - [Mastering Yoga Asanas with Correct Alignment](https://mytribe.in/thealpanayoga/general-yoga/asana-library-mastering-the-poses) by Alpana Kumar · General Yoga · Online classes & at 3 locations in Noida - [Asana Guide: Building Your Yoga Practice with Proper Alignment](https://mytribe.in/theshaktiyoga/therapeutic-yoga/asana-guide-building-your-practice) by Jas Pal · Therapeutic Yoga · Online sessions and in-studio at Rohini, Delhi - [Build a Strong Foundation: Yoga Posture & Alignment](https://mytribe.in/soul.to.shiva/private-corporate-yoga/building-the-foundation-correct-posture-technique) by Sunil Yogi · Private & Corporate Yoga · At studios or at your location across Delhi NCR - [Learn Yoga Poses: Expert Alignment & Technique](https://mytribe.in/aryanyogshala/personal-yoga-training/learn-the-poses-alignment-technique) by Aryan Yogshala · Personal Yoga Training · Online classes; Home visits across Delhi NCR & Studio in Gurugram - [Step-by-Step Yoga Asana Tutorials](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs/master-the-asanas-step-by-step-guides) by Saumya Mishra · Specialty Yoga Programs · Available Online; Travels to homes and offices across Bengaluru ## Book To book Swati, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Swati%2C%20I%20saw%20your%20Asana%20Lab%20page.%20I%20would%20like%20to%20understand%20more%20about%20your%20Hatha%20Yoga%20sessions.)