--- title: "100 Yoga Asanas Library: Step-by-Step Poses for Beginners in Bengaluru" description: "Master your yoga practice with my library of 100 asanas. I teach safe alignment, benefits, and modifications for all levels in Bengaluru and online." canonical: https://mytribe.in/yoga_for_cure/intermediate-group-yoga/the-100-asanas-library last_updated: 2025-09-06 --- # The 100 Asanas Library: Step-by-Step Alignment & Safety Tribe Verified · Teaching authentic yoga in Koramangala, Bengaluru By [Yoga for Cure](https://mytribe.in/yoga_for_cure) · Online and at rooftop studio in Koramangala · ₹350 per session (estimate) Part of [Intermediate & Group Yoga](https://mytribe.in/yoga_for_cure/intermediate-group-yoga). [View full gallery](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/gallery) 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. ## Photos and videos - [Video: Day 41: Ustrasana (Camel Pose). A deep backbend that improves posture and stretches the entire front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4729acc-ef8b-4b07-bc77-55caa5547db1) - [Video: Day 42: Chaturanga Dandasana (Four-Limbed Staff Pose). This pose builds incredible arm, shoulder, and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb8046e8-240b-4d81-a539-ce44acd9fa37) - [Video: Day 43: Virabhadrasana 1 (Warrior 1). A powerful standing pose to strengthen legs and open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb60089-e878-4e8e-a1ad-a4b3b0dfc075) - [Video: Day 45: Utthita Parsva Sahita (Extended Hand to Big Toe Pose). A balancing pose that stretches the hamstrings and improves focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7bbe33f-5f26-4eb3-b0ef-7c73e0311dfd) - [Video: Day 46: Parsvottanasana (Pyramid Pose). An intense forward fold that deeply stretches the hamstrings and opens the shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b69b5c00-d04a-4415-bf39-05313173d44f) - [Video: Day 47: Vakrasana (Half Spinal Twist). A seated twist that improves spinal flexibility and aids digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a27b9b5-68c0-401c-bc39-c0bc422d4197) - [Video: Day 48: Virabhadrasana 2 (Warrior 2). This pose builds leg strength and opens the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29de1ed4-1af1-4196-9ce6-6087f1837c7d) - [Video: Day 49: Vasisthasana (Side Plank Pose). An excellent asana for strengthening the wrists, arms, and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a291916-8fb4-44dc-8b45-601a10223b40) - [Video: Day 50: Hanumanasana (Monkey Pose/Front Split). A deep stretch for the thighs, hamstrings, and groin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adf316f2-c373-4139-842b-ec7228700970) - [Video: Day 56: Parivrtta Utthita Ashwasanchalana (Revolved High Lunge). A twisting lunge that builds leg strength and improves spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1399935d-1c32-48cc-8a37-9363fbdde2de) - [Video: Day 60: Skandasana (Side Lunge). A dynamic pose that improves hip joint flexibility and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e2fa684-d4d3-4c18-a013-a588d374fe72) - [Video: Day 61: Parivrtta Upavistha Konasana (Revolved Seated Angle Pose). A seated twist that opens the hips and improves spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b0ef886-2960-472c-9966-64798c54c361) - [Video: Day 65: Parivrtta Adho Mukha Svanasana (Revolved Downward-Facing Dog). An intermediate twist that combines a hamstring stretch with spinal rotation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddaccb7e-8aba-4e74-9c11-c518110f67eb) - [Video: Day 67: Dhanurasana (Bow Pose). A complete backbend that stretches the entire front body and stimulates internal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34522e1b-b760-4da3-820f-de90f918f7a6) - [Video: Day 68: Ardha Hanumanasana (Half Monkey Pose). A preparatory pose for the full front split, excellent for hamstring flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c17f6a6a-e796-4d62-96c8-9051c06fcf15) - [Video: Day 69: Parivrtta Dandasana (Revolved Staff Pose). A seated twist that improves the range of motion in the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b49bf11-3a14-4f98-9154-45d2538e1727) - [Video: Day 71: Patita Tarasana (Fallen Triangle Pose). A creative pose combining Vasisthasana and Trikonasana to build arm strength and open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6eb54bfb-c03b-43ef-8997-e3c2a63e1bde) - [Video: Day 72: Chamatkarasana (Wild Thing Pose). A beautiful backbend that opens the chest and shoulder on a single arm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e361351-59e6-49cf-87e7-d643d6b9c589) - [Video: Day 74: Uttan Padasana (Raised Legs Pose). A challenging core-strengthening pose. I show how to create an arch in the back to practice it safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d0aa2cb-be35-4e30-a823-4a52138a6b67) - [Video: Day 75: Parivrtta Trikonasana (Revolved Triangle Pose). An intermediate twist that challenges balance and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80edf8bb-b2f1-459a-b42f-b25e0b675a32) - [Video: Day 76: Parivrtta Ashta Chandrasana (Revolved Crescent Lunge). A balancing twist that stimulates the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ffc5e45-9726-4546-8558-96c923a6e4be) - [Video: Day 77: Ubhaya Padangusthasana (Both Big Toe Pose). This pose challenges balance, core strength, and hamstring flexibility all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d16e4d96-88c7-4bc4-ab9f-261ee6c97076) - [Video: Day 78: Urdhva Dandasana (Upward Staff Pose). An advanced inversion that requires significant core strength, building from a headstand base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/218cf6d9-d369-4c64-9da3-a8d1255f33bb) - [Video: Day 79: Eka Pada Adho Mukha Svanasana (One-Legged Downward-Facing Dog). A great inversion for beginners to experience the benefits of poses like headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0eb94723-bc70-4f93-a0f5-ced94b542f6c) - [Video: Day 80: Viparita Virabhadrasana (Reverse Warrior Pose). A variation of Warrior 2 that adds a side bend to stretch the torso.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1568338-ed1a-4e8b-8b59-0e548317fad1) - [Video: Virabhadrasana 3 (Warrior 3). A challenging balancing posture that strengthens the entire standing leg and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da55c584-888d-4baf-b544-e0c93db7a6e1) - [Video: Utthita Parsvakonasana (Extended Side Angle Pose). A standing pose that creates a beautiful line of energy while strengthening the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adf3bf7b-7e69-459a-ba4a-55494cb38aa2) - [Video: Adho Mukha Svanasana (Downward-Facing Dog). A foundational pose that stretches and strengthens the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c482a40-0aaa-4006-b4d1-886320c41f12) - [Video: Viparita Karani (Legs-Up-the-Wall Pose variation). A simple, restorative inversion that promotes relaxation and blood circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a0acc30-e813-43ee-86f7-9ef56731884d) - [Video: Tadasana Paschima Namaskara (Mountain Pose with Reverse Prayer Hands). This variation deeply opens the shoulders, chest, and wrists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f487b6e6-f463-49b1-a303-df29d722d273) - [Video: Anantasana (Side-Reclining Leg Lift). A beginner-friendly pose to improve hamstring and hip joint flexibility while lying on your side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f067c8af-0552-4a0e-9849-0000dfb2804d) - [Video: Gomukhasana (Cow Face Pose). A seated posture that provides a deep stretch for the glutes and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc82bdd9-4fc6-4348-92b1-3b00d5172002) - [Video: Utthan Pristhasana (Lizard Pose). An excellent hip-opener that prepares the body for deeper stretches like the front split.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ecee9e-8e20-4947-9245-6225a8f9ad5b) - [Video: Supta Virasana (Reclined Hero Pose). A deep stretch for the thighs and ankles, building from Virasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9e305e4-99e9-446b-8b83-fd4657d54190) - [Video: Eka Pada Ashtanga Namaskar (One-Legged Eight-Limbed Pose). A variation of Ashtanga Namaskar that adds a spinal stretch, beneficial for back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/290a6ea4-c281-4634-8ab0-0a6b125bbcf0) - [Video: Pincha Mayurasana (Feathered Peacock/Dolphin Pose). An amazing stretch for the hamstrings and a great prep for forearm stands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f01129f0-ba00-422f-9b37-569bd2dc98f9) - [Video: Matsyasana (Fish Pose). A relaxing posture that opens the shoulders, neck, and upper back, often used as a counter-pose for Sarvangasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74703270-fd4a-4b28-b287-7c78907ea439) - [Video: Ardha Matsyendrasana (Half Lord of the Fishes Pose). A classic seated twist that increases spinal flexibility and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb389c8e-dee5-4e0d-a5ea-cb28bb0a41ae) - [Video: Halasana (Plow Pose). An inversion that deeply stretches the spine and shoulders and can have a calming effect on the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72971b34-e5e0-4e22-93ae-e4d7a70e160b) - [Video: Parivrtta Parsvakonasana (Revolved Side Angle Pose). A deep twisting lunge that strengthens the legs and improves digestive function.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/110ec34e-538c-4c5a-b1a3-b6b5b85024c5) - [Video: Purvottanasana (Upward Plank Pose). This pose strengthens the back and arms while providing a great opening for the shoulders and chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d95d3551-7d82-481b-9541-ba801241c24a) - [Video: Garudasana (Eagle Pose). A balancing pose that improves focus while stretching the shoulders and toning the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daa63045-a9f9-4318-9584-8ae54de6b2b4) - [Video: Parivrtta Utkatasana (Revolved Chair Pose). A powerful twisting variation of chair pose that strengthens the back and tones the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27af4b8d-607b-4850-911e-92e2e0033073) - [Video: Naukasana (Boat Pose). A fundamental posture for building core strength, toning the abdomen, and improving balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2b6865d-c42f-45c2-ac19-30e04beab2c0) - [Video: Prasarita Padottanasana (Wide-Legged Forward Fold). A forward bend that stretches the back and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbd40d95-033b-4b74-9fa9-e25e8395c746) - [Video: Hastottanasana (Upward Salute). The first stretching posture in Surya Namaskar, it opens the shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb89040-fa98-4407-afc5-d889d1b08ed9) - [Video: Eka Pada Angushtasana (One-Legged Toe Stand). A balancing pose that improves concentration and strengthens the standing leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42a46ea4-c792-4252-a3a1-a2799dfcd753) - [Video: Eka Pada Setu Bandhasana (One-Legged Bridge Pose). This variation of bridge pose adds a challenge by balancing on one leg, strengthening the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa2fb97d-c666-4211-85aa-a51926598ca9) - [Video: Akarna Dhanurasana (Archer's Pose). An advanced seated pose that requires good hamstring and shoulder flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bd4dd0b-75a9-4123-91ef-77684a2d7554) - [Video: Makara Adho Mukha Svanasana (Dolphin Plank Pose). This pose, also known as forearm plank, is excellent for building core and shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ad2b79e-391f-4247-b27d-649e863239a8) - [Video: Ardha Sirsasana (Half Headstand). A preparatory pose for the full headstand, this helps build strength and confidence for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a88b9b73-330b-4ca0-b8fc-7bb8ebd8afc3) ## 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. ## About Yoga for Cure I am Neha, and I started 'Yoga for Cure' to help people move better without risking injury. In my sessions, we focus on understanding why we do a pose, not just how it looks, so you can practice confidently at home or on my Koramangala rooftop. 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