The 100 Asanas Library: Step-by-Step Alignment & Safety
I have curated this library of 100 yoga postures to help you practice safely. Each video covers the benefits, proper alignment, and contraindications so you can move with awareness.
Day 41: Ustrasana (Camel Pose). A deep backbend that improves posture and stretches the entire front of the body.
Day 42: Chaturanga Dandasana (Four-Limbed Staff Pose). This pose builds incredible arm, shoulder, and core strength.
Day 43: Virabhadrasana 1 (Warrior 1). A powerful standing pose to strengthen legs and open the hips.
Day 45: Utthita Parsva Sahita (Extended Hand to Big Toe Pose). A balancing pose that stretches the hamstrings and improves focus.
Day 46: Parsvottanasana (Pyramid Pose). An intense forward fold that deeply stretches the hamstrings and opens the shoulders.
Day 47: Vakrasana (Half Spinal Twist). A seated twist that improves spinal flexibility and aids digestion.
Day 48: Virabhadrasana 2 (Warrior 2). This pose builds leg strength and opens the chest and shoulders.
Day 49: Vasisthasana (Side Plank Pose). An excellent asana for strengthening the wrists, arms, and core.
Day 50: Hanumanasana (Monkey Pose/Front Split). A deep stretch for the thighs, hamstrings, and groin.
Day 56: Parivrtta Utthita Ashwasanchalana (Revolved High Lunge). A twisting lunge that builds leg strength and improves spinal mobility.
About The 100 Asanas Library
The most important part of any asana is not how deep you go, but how you get there. You will hear me say 'nimma bennannu straight aagi itkolli' (keep your back straight) constantly because alignment is the only way to prevent injury. If you are struggling with a pose like Ustrasana or Chaturanga, it is often because you are rushing the breath or ignoring your body's current limit. Always read the contraindications for each pose before you practice, especially if you have recent back or joint issues.
Why Alignment Matters
In my '100 Asanas Library,' I don't just show you what a pose looks like; I explain why we do it. Whether you are working on building arm strength with Chaturanga Dandasana or improving hip mobility with Skandasana, the focus remains on the foundation.
How to Use This Library
- For Beginners: Start with foundational poses like Vakrasana or Ardha Hanumanasana. I break these down into manageable steps to help you build confidence.
- For Therapeutic Needs: If you are practicing for specific conditions like PCOD, asthma, or back pain, look for the 'Who can not practice this' section for every pose. This is crucial for your safety.
- For Intermediate Practitioners: You can explore dynamic flows or challenging arm balances like Vasisthasana. Always follow the breath cues.
Practice with Me
While this library is a great resource, nothing replaces live feedback. I conduct in-person group sessions at my covered rooftop studio in Koramangala 8th Block, where I provide tactile adjustments to correct your posture in real-time. If you cannot make it to Bengaluru, my online live sessions via Zoom offer the same technical guidance with an emphasis on safe, alignment-based practice. Join me to learn how to link your breath to movement without the pressure of perfect poses.
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