Foundational Yoga Sequences and Guided Flows
Every practice needs a strong foundation. Whether you are building your first flow or refining your alignment, these sequences help you move with intention, breath, and focus.
Chandra Namaskar, or Moon Salutation, is a beautiful way to channel lunar energy, which is cooling and creative. This sequence stretches all the major muscle groups and is wonderful for finding a state of calm.
A short and effective Vinyasa flow to include in your daily practice. This sequence links poses like Downward Dog, lunge, and forward fold to create heat and energy in the body.
This is my go-to sequence of standing asanas for building strong legs. Standing poses are the heart of Vinyasa yoga, strengthening the legs and hips while improving concentration.
A demonstration of a standing asana sequence by the river. These poses are great for grounding and stabilizing, strengthening your lower body and improving core stability.
Balance is both a physical and mental state. This video shows a fun balancing pose sequence that helps cultivate stability, focus, and a sense of grounding.
Asana is just one of the eight limbs of yoga. It teaches us discipline and asks us to show up again and again. This video reflects on finding stillness and a quiet mind through the physical practice.
About Foundational Sequences & Tutorials
You will notice I emphasize the use of props like blocks and belts in these sequences. These are not crutches but essential tools to help you find length in your spine and safety in your joints. If you are struggling with a specific transition or balance, start here, as these flows reflect the exact alignment cues I teach in my Bangalore community classes.
Why Foundation Matters
Yoga is often marketed as a pursuit of advanced arm balances, but the real work happens in the basics. My foundational sequences focus on stability before mobility. By consistently practicing Sukshma Vyayam for joints and controlled Vinyasa flows, you build the internal heat required for advanced asanas.
How I Teach
I believe in dual-terminology instruction. When you join my sessions, I use both Sanskrit names and English cues so you understand exactly which muscles to engage. My online classes on Zoom are strictly capped at 15 people, which allows me to provide real-time verbal adjustments to your camera feed. In my Bangalore offline community classes, I provide manual spinal adjustments to help you get deeper into a posture safely.
Using Props Effectively
Many students avoid props because they think it implies a lack of skill. I encourage the opposite. If you cannot reach the floor in a forward fold, using a block brings the floor to you, allowing you to lengthen your spine rather than rounding your back. Whether we are practicing at a studio or you are doing private 1-on-1 sessions at home, I guide you on when to use straps, wheels, and blocks to maximize the therapeutic benefits of each pose.
Frequently Asked Questions
- Can I join if I am a complete beginner? Yes, these foundational flows are specifically designed for beginners to learn alignment without the pressure of advanced speed.
- Do you offer 1-on-1 training? Yes, I offer private sessions at your residence in Bangalore, focusing on specific goals like injury rehab or back pain relief.
- What should I bring to class? For offline sessions, please bring your own mat. I provide specialized equipment like yoga wheels and blocks.
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