---
title: "Asana Knowledge Library | Yoga Postures Guide by Shakti Yoga Rohini"
description: "Explore our Asana Knowledge Library to understand proper alignment and the benefits of key yoga postures. Learn Hatha yoga techniques with expert guidance in Rohini."
canonical: https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/asana-knowledge-library
last_updated: 2025-09-21
---

# Asana Knowledge Library

Tribe Verified · Expert-led Hatha yoga in Prashant Vihar

By [Jas Pal](https://mytribe.in/theshaktiyoga) · Online sessions and in-studio at Rohini, Delhi · ₹350 per session (estimate)

Part of [Yoga for Weight Loss and Toning](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning). [View full gallery](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/gallery)

Understand the mechanics, purpose, and energy behind the asanas we practice at Shakti Yoga. A guide to the poses that build your foundation.

## Photos and videos

- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bbe6930-8204-4d8e-bddc-201b3269bc3e)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc10b811-1c49-4d9c-92ce-76b0bf218143)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87ea0894-f9b5-4ac1-84d8-019c7fb18661)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ac0dfe8-c102-43fc-8642-3dbdc32fdfb7)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3187eea-1afe-4ff9-9102-780d5c5f89ab)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84776b83-150d-44f8-87db-d1f9050dac58)
- ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fbfd606-1e59-4670-921b-8e0415bb8d93)
- ![Parivrtta Parsvakonasana, or Revolved Side Angle Pose, is an intense twist that challenges your balance and flexibility. It massages the abdominal organs, aiding digestion, and strengthens the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0201715-3c65-4006-b945-6d05567fd5af)
- ![Parivrtta Anjaneyasana, or Revolved Lunge Pose, is a twist that builds stamina and improves balance. It strengthens the quadriceps and glutes while stretching the psoas and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5749f456-9399-4363-87f9-0907b3525429)
- ![Parivrtta Janu Sirsasana, or Revolved Head-to-Knee Pose, is an advanced seated twist that opens both the hips and the shoulders. It provides a deep stretch for the side body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2b882b9-60aa-4370-90c7-d41bd9b1c8df)
- ![Baddha Padmasana, or Bound Lotus Pose, is a challenging variation of the lotus pose. It opens the heart and shoulders, increases vitality, and requires significant hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6bf0a0a-858e-4a3b-9f3a-577318243b0b)
- ![Ardha Padma Dandasana. Yoga does not just change the way we see things, it transforms the person who sees. Hatha yoga gives us a chance to understand this amazing machine, our body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfe8606a-32da-4de6-9062-9f8a8b1a3fc4)
- ![Padma Bhujangasana, or Lotus in Cobra Pose, is an intermediate backbend. It combines the hip-opening of lotus with the back-strengthening of cobra for an intense stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d80bc22-58dc-4f52-94f2-6d8d5e44533d)
- ![Kukkutasana, or Rooster Pose, is a difficult arm balance that requires great strength. With the legs in lotus, you lift the entire body on your hands, resembling a cock.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86e6ecd6-96c0-45c6-acb4-bcc38d74526c)
- ![Bhujapidasana, or Shoulder-Pressing Pose, is an arm balance where you feel intense pressure in the shoulders and arms. It builds upper body strength and improves balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acbeca79-bb19-40f0-b25c-43bc3c735781)
- ![Eka Hasta Bhujasana is an advanced arm balance where one leg is outstretched while the other is wrapped over the arm. It builds incredible strength, flexibility, and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c8fe00b-a85f-4dd6-b3a6-071cabd41c1f)
- [Video: Ashtavakrasana, or Eight-Angle Pose, is an intense arm balance with a twist. It teaches us to let go of our limitations, both physical and mental, and find strength in imperfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/844fb579-6b88-4fa5-b392-5979acde1329)
- ![Supta Konasana, or Reclined Angle Pose, is an inverted posture that tones the legs and stretches the spine. It is a restorative asana that also stimulates the thyroid gland.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c540d546-ceea-403d-ab8e-ed39cd8c0e45)
- [Video: Padmasana, or Lotus Pose, is a foundational meditative posture. Here are several variations, including Parvatasana and Pindasana, that build upon this powerful seated pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09a622e0-1733-44cc-8c85-c24619a5dce8)
- [Video: A look at some of the powerful arm balances and strength-building poses we practice, including Chaturanga, Pincha Mayurasana, and Urdhva Kukkutasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5760cfde-9abe-4d66-9881-ebc7981d888f)

## About Asana Knowledge Library

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.

## About 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.

[See all of Jas Pal's services](https://mytribe.in/theshaktiyoga)

## More from Yoga for Weight Loss and Toning by Jas Pal

- [Featured](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/featured)
- [Yoga for Targeted Fat Loss](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/yoga-for-targeted-fat-loss)
- [Amplify Your Practice: Yoga with Props](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/amplify-your-practice-yoga-with-props)
- [The Shakti Yoga Community](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/the-shakti-yoga-community)
- [Mastering Advanced Asanas](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/mastering-advanced-asanas)
- [Your Guide to Foundational Poses](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/your-guide-to-foundational-poses)
- [Real Stories, Real Transformations](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/real-stories-real-transformations)
- [Moments from the Mat](https://mytribe.in/theshaktiyoga/yoga-for-weight-loss-and-toning/moments-from-the-mat)

## More services by Jas Pal

- [Yoga Retreats](https://mytribe.in/theshaktiyoga/yoga-retreats)
- [Group Yoga Classes (Online & In-Studio)](https://mytribe.in/theshaktiyoga/group-yoga-classes-online-in-studio)
- [Kids Yoga](https://mytribe.in/theshaktiyoga/kids-yoga)
- [Therapeutic Yoga](https://mytribe.in/theshaktiyoga/therapeutic-yoga)

## Similar work from other experts

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## Book

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