Foundational Yoga Poses & Modifications
Every yoga journey starts with the basics. Learn how to perform essential poses like Sun Salutations correctly and discover how to use props to make your practice safer and more accessible for your body.
This video demonstrates the flow of Surya Namaskar, or Sun Salutations. This series of 12 asanas is a complete practice in itself, synchronizing breath with movement to balance the body and mind.
Celebrating International Yoga Day with a sequence of asanas. This flow includes standing poses like Warrior Pose and seated meditation, embodying the holistic practice of yoga.
This is a demonstration of a standing forward bend, or Uttanasana. It is a fundamental pose for stretching the hamstrings and spine, and I focus on maintaining proper alignment to avoid injury.
A still moment in a deep forward bend. This balancing pose, Uttanasana, requires both strength and flexibility, showing how yoga is a skill in action.
Here I am practicing Virabhadrasana, or Warrior Pose, in a beautiful park in Indore. This powerful standing pose builds strength in the legs and cultivates a feeling of inner courage.
Holding a high lunge, or Ashta Chandrasana, in a park. This pose is a great way to stretch the hip flexors and strengthen the legs, embodying the principle that yoga is skill in action.
If your goal is to master Navasana, or Boat Pose, using a strap can be very helpful. This video shows how a strap can support you in engaging your core and strengthening your hip flexors while maintaining good form.
This video shows different variations of Ustrasana, or Camel Pose, for beginner and intermediate levels. I believe in progressing step by step, ensuring that each stage is comfortable and safe for your body.
About Foundational Poses & Modifications
Don't worry if your fingers cannot touch the floor or if you feel stiff right now. I use simple tools like straps and blocks in these sequences to support your alignment, which is the most important part of building a long-term practice. Whether we are working on a standing forward bend or a deeper stretch, these modifications help you avoid strain while you build strength at your own pace.
Why Start with Foundations?
Foundational poses are the building blocks of any successful yoga practice. If you rush into advanced postures without mastering the basics, you risk injury rather than healing. My approach is to strip back complex poses to their functional core so you understand exactly how your body should move.
Using Props for Safety
Many students believe using a strap or a block means they are not practicing properly. The reality is quite the opposite. Props allow you to maintain the integrity of a pose when your flexibility has not yet caught up to your ambition. If you are struggling with Navasana (Boat Pose), a strap around your feet helps you engage your core without rounding your lower back, protecting your spine.
Your Daily Practice
We often start with Surya Namaskar, which is a complete practice in itself. I break down the 12 asanas to help you synchronize your breath with your movement, a key element for calming the mind. Throughout our sessions, I focus on:
- Alignment: Ensuring your joints are stacked correctly to protect your knees and spine.
- Modifications: Providing alternative angles for poses like Ustrasana (Camel Pose) based on your current comfort levels.
- Breathwork: Connecting inhalation and exhalation to your physical effort.
If you have chronic back pain, knee issues, or are simply returning to fitness after a long break, we will move through these foundational flows slowly. Your progress is measured by how your body feels after the session, not by how deep you can go into a stretch. We build your confidence and physical capability, step by step.
Urmila
I am Urmila, and I believe yoga is a skill that grows with consistent practice. My focus is on making sure your foundation is rock solid, whether you are just starting out or navigating a physical limitation. I am here to guide you through every pose with patience and close attention to your alignment.
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