Asana Knowledge Library
Understand the mechanics, purpose, and energy behind the asanas we practice at Shakti Yoga. A guide to the poses that build your foundation.
Adho Mukha Svanasana, or Downward-Facing Dog, is one of the most recognized yoga postures. It strengthens the arms and shoulders, lengthens the spine, and counteracts the effects of sitting all day.
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a foundational posture that builds immense strength in the wrists, arms, and core. It is a key part of the Sun Salutation sequence.
Urdhva Mukha Svanasana, or Upward-Facing Dog, is a powerful backbend that opens the chest and energizes the mind. It requires arm strength and a flexible spine.
Virabhadrasana 3, or Warrior 3, is named after a fierce incarnation of Shiva. This balancing pose requires intense concentration, grounding you through one leg while you extend your energy horizontally.
Natarajasana, or Lord of the Dance Pose, is a beautiful backbend and balance. It stretches the entire front of the body and strengthens the standing leg, developing flexibility and focus.
Ushtrasana, or Camel Pose, is a deep backbend performed on the knees. It stretches the entire front of the body and is excellent for relieving back and neck pain from slouching.
Ardha Chandrasana, or Half Moon Pose, is an advanced balancing pose. It requires you to open your body to the side, stretching the legs and torso while challenging your stability.
About this collection
Getting the pose right isn't just about looking flexible; it's about mechanical alignment. At my studio, we don't rush into these shapes to look perfect. We use props like bamboo sticks, blocks, and wall ropes to help your body safely find the right leverage, ensuring you get the structural benefit without the risk of injury.
Yoga is not just exercise, it is a way to understand this amazing machine, our body. In our Prashant Vihar studio, we look at asanas as tools for self-correction. Whether it is Chaturanga Dandasana or a deep backbend like Ushtrasana, the focus remains on 'reedh seedhi rakhni hai' (keeping the spine straight) and finding stability before we seek depth.
When you see these poses in our library, do not just see the final shape. See the intent.
Why we use props
Har body har asan ke liye ready nahi hoti (not every body suits every pose). This is where our methodology differs from mainstream fitness yoga. We integrate:
- Bamboo Sticks: For spinal traction and shoulder opening.
- Wall Ropes: To help you hold difficult balances longer.
- Dumbbells: For adding resistance to traditional flows.
Alignment and Safety
We focus on 'no jor, no chot' (no force, no injury). When performing an arm balance like Bhujapidasana, the pressure should be managed through core strength and grip, not by forcing the shoulders. Our classes are structured to teach you how to engage these muscles safely.
If you are struggling with back pain or stiffness from long hours at a desk, start with our foundational poses. They are designed to undo the damage of modern sedentary life. When you are ready to move beyond the basics, we guide you into the advanced flows shown here, but only when your body has built the necessary stamina. Come visit us in Rohini, and let us work on your practice together.
Jas Pal
I am Jas Pal. For me, yoga is not about perfect poses; it is about connecting with the 'Shakti' inside you. I teach to help you find freedom—freedom from stress, from pain, and from overthinking.
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