Master Yoga Foundations: Surya Namaskar and Asana Sequences
Whether you are a beginner or looking to refine your practice, we focus on safe alignment and foundational flow. Learn to master the 12 steps of Surya Namaskar and build a strong base in a no-pressure, community-focused environment at Capetown Club-2.
This is a step-by-step guide to the complete 12-pose Surya Namaskar, or Sun Salutation. I lead the class through each asana, from Pranamasana (Prayer Pose) to Ashwa Sanchalanasana (Equestrian Pose), ensuring proper form for a full-body stretch.
In my Power Yoga classes, we apply foundational asanas in a more dynamic flow. This clip shows students holding Vrikshasana (Tree Pose) for balance and moving into a deep Ustrasana (Camel Pose) backbend, demonstrating strength and flexibility.
A look inside a typical mat session where we work on a variety of asanas. You can see students practicing seated poses for hip opening, gentle side bends for the spine, and all-fours movements to improve mobility.
About Foundations: Asanas & Sequences
A common question we hear is whether you need to be flexible to start yoga. The answer is no. In our foundations classes, we don't rush. We break down the 12 steps of Surya Namaskar and basic asanas like Vrikshasana, focusing on how your body feels in the movement rather than achieving a perfect shape. We use interlocking mats for comfort, and our group batches at Capetown Club-2 are small enough that you will always get a quick adjustment if your posture slips.
Our Approach to Foundations
Yoga is a journey of consistency, not a race. At Thirkan, we strip away the "guru" drama and keep it simple. Our foundations sessions are designed to help you reconnect with your breath and body, whether you are picking up a mat for the first time or returning after a break.
What You Will Learn
We focus on the essentials that build strength and mobility:
- Surya Namaskar: We break down the 12-pose Sun Salutation sequence step-by-step, ensuring you understand the movement, breath synchronization, and alignment for each asana.
- Hatha & Power Blend: Our sessions integrate the steadiness of Hatha yoga with the calorie-burning intensity of Power yoga, offering you a full-body workout that improves joint mobility.
- Safe Alignment: Posture is critical. We emphasize safe transitions between poses, using props and personalized cues to help you avoid strain and improve your range of motion.
The Studio Experience
We operate out of the Capetown Club-2 Hall in Noida. The space is filled with natural light and features tiled floors, creating an airy, comfortable atmosphere for your practice. We provide interlocking foam mats for cushioning, though we always suggest bringing your own top layer for hygiene.
Our morning batches are run as small community groups of 10-15 people. This limited size ensures that the teacher can actually see you and provide guidance, rather than just standing at the front demonstrating poses. It is a shared journey where we support each other, keep the energy high, and make sure that by the time you leave, you feel lighter, more centered, and ready for your day.
Looking for something else?
Explore other dance and fitness programs we offer.