--- title: "Yoga Asana Guides: Proper Technique for Beginners with Vanika" description: "Learn correct yoga asana techniques with guided sessions. From Surya Namaskar to back pain relief, improve your form with Vanika’s expert guidance." canonical: https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops/asana-technique-guides last_updated: 2025-09-21 --- # Yoga Asana & Technique Guides for Beginners Tribe Verified · Trusted by Delhi teams like Roadzen Inc. By [Vanika](https://mytribe.in/vanika__yoga) · Online sessions & travels to venues across Delhi NCR · ₹2,500 per session (estimate) Part of [Corporate & Event Wellness Workshops](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops). [View full gallery](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops/gallery) Proper form is the foundation of any good practice. Here are the core techniques I teach to help you build strength, improve flexibility, and stay grounded. ## Photos and videos - [Video: A demonstration of the Surya Namaskar (Sun Salutation) sequence. This is a perfect way to start your day with gratitude, warming up the entire body and connecting breath with movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2369352b-d599-4234-8244-0ba38f4e32ff) - [Video: This video explains the Marjariasana (Cat Pose), a gentle but powerful stretch for the spine. It's excellent for releasing tension in the lower and middle back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a5a6210-c938-4c79-978b-4b330a5c70cf) - ![Demonstrating Bhujangasana (Cobra Pose) against a beautiful clear sky. This backbend is essential for spinal flexibility and strengthening the back muscles, especially during colder months.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7435c2b-37fc-404b-a939-18a53d5bce68) - ![Here I am in Vrikshasana (Tree Pose). This balancing pose helps improve focus and stability, reminding us to stay grounded yet reach for the sky. And of course, don't forget to smile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e721b3b-3a99-4092-8f02-1c9108c50db1) ## About Asana & Technique Guides Getting your alignment right is the first step to feeling the real benefit of these poses. When you practice, try not to force a stretch just to match a picture. I always remind my students to breathe into the tightness instead of pushing against it. Whether it is your back or your hamstrings, listen to what your body is saying today. ### Building Your Foundation Yoga is not just about the final shape of a pose, it is about how you get there. My approach to teaching, whether it is functional yoga or a gentle Hatha flow, focuses on helping you find comfort in your own body. **Key Asanas Explained** * **Surya Namaskar (Sun Salutation):** I love starting sessions with this because it is a complete flow. It wakes up every muscle and connects your breath to movement. Think of it as a moving meditation to start your day with gratitude. * **Marjariasana (Cat Pose):** If you spend hours at a desk, this is your best friend. It gently releases the stiffness in your lower and middle back. I often include this in my corporate office sessions to help employees reset after long meetings. * **Bhujangasana (Cobra Pose):** This is essential for opening up the chest and strengthening the spine. During colder months or days spent hunched over a laptop, this stretch is exactly what your body needs to feel open again. * **Vrikshasana (Tree Pose):** Balance is not just physical, it is mental. This pose forces you to find a single point of focus, calming your mind while strengthening your legs. And remember, keep smiling while you hold it. **My Approach** I believe in functional movement. That means we modify poses to suit your current fitness level, not the other way around. My classes are a mix of movement, breathwork, and mental reset. Whether you join my online batches or an in-person workshop, the goal is always the same, to leave feeling more connected to yourself. Chalo chalo, let us start moving. ## About Vanika I am Vanika, and I believe fitness is all about balancing your mind and body. My yoga journey started in Mysuru, and now I bring that same authentic energy to your home through online classes or directly to your office. Let us make your wellness journey consistent and fun. [See all of Vanika's services](https://mytribe.in/vanika__yoga) ## More from Corporate & Event Wellness Workshops by Vanika - [Featured](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops/featured) - [Corporate Wellness Workshops](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops/corporate-wellness-workshops) - [Community & Public Events](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops/community-public-events) - [Live Online Group Classes](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops/live-online-group-classes) - [Words from My Students](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops/words-from-my-students) - [My Yoga Journey & Qualifications](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops/my-yoga-journey-qualifications) ## More services by Vanika - [Prenatal & Therapeutic Yoga](https://mytribe.in/vanika__yoga/prenatal-therapeutic-yoga) - [Live Online Group Fitness & Yoga](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga) ## Similar work from other experts - [Safe Yoga Asanas with Correct Alignment](https://mytribe.in/yoga_for_cure/therapeutic-yoga/additional-poses-stretches) by Yoga for Cure · Therapeutic Yoga · 1-on-1 guided sessions online - [Guided Yoga Asana Practice for Every Level](https://mytribe.in/themagical_yoga/specialized-yoga/guided-asana-practice) by Nidhi Bansal · Specialized Yoga · Available Online & Home visits in Bengaluru - [Foundations: Simple Stretches & Beginner Poses](https://mytribe.in/yogakshema_/personal-group-yoga-classes/foundations-stretches-beginner-poses) by Nidhi Srivatsa · Personal & Group Yoga Classes · Online via Zoom; Home sessions in Bengaluru - [Master Essential Yoga Poses and Techniques](https://mytribe.in/thedivinesoulyoga/yoga-classes/foundational-poses-guides) by Divine Soul Yoga · Yoga Classes · Online classes & in-person at studios in New Delhi, Chandigarh, and Hoshiarpur - [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 - [Yoga Pose Tutorials & Alignment Guides](https://mytribe.in/yogawithanindita/yoga-classes/pose-tutorials-alignment) by Yoga with Anindita · Yoga Classes · Online, at your location in Mumbai, or at studio in Santacruz West ## Book To book Vanika, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Vanika%2C%20I%20saw%20your%20Asana%20%26%20Technique%20Guides%20page%20and%20would%20love%20to%20learn%20more%20about%20joining%20your%20yoga%20sessions.) 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