Tribe Verified· 100+ Asanas broken down for safe practice

Safe Yoga Asanas with Correct Alignment

byYoga for Cure1-on-1 guided sessions onlineStarts from₹250 per sessionView full gallery

Explore step-by-step breakdowns of individual asanas, focusing on proper alignment and therapeutic benefits to keep your practice safe and effective.

Adho Mukha Virasana (Downward-Facing Hero Pose). This is a more challenging variation of Virasana that provides a deep stretch for the thighs and ankles. I show you how to move from Vajrasana into this forward-bending pose.

Urdhva Mukha Pasasana (Thread the Needle Pose). This pose is excellent for releasing tension and stiffness in the shoulders, neck, and upper spine. I guide you through the correct alignment to get a deep, restorative twist.

Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose). This pose improves blood circulation in the legs and hips while providing a deep hamstring stretch. I show you how to practice it safely, even if you are a beginner with tight hamstrings.

Prasarita Padottanasana (Wide-Legged Forward Fold). A great pose for stretching the back and hamstrings. I provide a modification for those with back pain and guide you on how to fold from the hips to protect your spine.

Parivrtta Utkatasana (Revolved Chair Pose). This pose strengthens the mid and lower back while toning the thighs and hips. I explain how to maintain knee alignment while twisting to get the full benefit of the pose.

Garudasana (Eagle Pose) for Balance and Flexibility. This balancing pose helps improve lower body flexibility and tones the thighs. I share a simple tip, thinking of it like Utkatasana (Chair Pose), to help you achieve the leg and arm wrap.

Ardha Kati Chakrasana (Half Wheel Pose). This beginner-friendly standing side-bend gives a wonderful stretch to the side of your body. It also stimulates internal organs like the kidneys, liver, and lungs.

Matsyasana (Fish Pose) for Neck and Shoulder Release. This pose is a great counter-posture for Sarvangasana (Shoulder Stand). It helps to relax the shoulders, neck, and upper back by creating a gentle arch and opening the chest.

Pinchamayurasana (Dolphin Pose) for Hamstring Flexibility. This pose is an amazing stretch for the hamstrings and a great preparation for forearm stand. I show you how to walk your feet in to deepen the stretch safely.

Simhasana (Lion Pose) for Facial Tension Release. This unique asana helps to release tension in the face and jaw and is known to strengthen the vocal cords. I explain the facial expression and breathwork involved.

About Additional Poses & Stretches

Alignment is the key to reaping the benefits of any asana without injury. When you look at these poses, notice that I emphasize keeping your spine straight and listening to your body, rather than forcing a stretch. Whether we are practicing a deep forward bend or a simple side stretch, my approach is to ensure you know the contraindications, so you only perform the movements that suit your current health and flexibility.

100+ Asanas broken down for safe practice — Approved by the tribe

Yoga for Cure

1-on-1 guided sessions onlineStarts from ₹250 per session

I am Neha, and I started 'Yoga for Cure' because I wanted to make yoga simple and accessible for everyone. I teach with a focus on real-time corrections and safety, ensuring you always understand why we are doing a specific movement.