Daily Yoga Flows and Asana Routines
Start your day with flows that energize, or unwind with sequences that soothe. Whether you are a beginner or looking for a daily rhythm, we will find the right asana practice to fit your schedule.
New to yoga? This simple Surya Namaskar is perfect for beginners. I break down the steps to help you energize your body and calm your mind, even if you've never stepped on a mat before.
Surya Namaskar is a complete workout in itself, consisting of 12 powerful asanas. This video details the many benefits, from improving heart health and digestion to strengthening the entire body.
Start your day with the powerful energy of Surya Namaskar. Just 15 minutes of this flow can boost your metabolism, reduce stress, and improve your posture for total wellness.
As research from universities like Stanford has shown, Surya Namaskar is one of the most powerful exercises in the world. Practicing it regularly ensures the proper functioning of your entire body and mind.
While Surya Namaskar energizes, Chandra Namaskar (Moon Salutation) soothes and cools the body. It's a perfect evening practice to calm the mind, balance hormones, and prepare for a restful sleep.
Sun and Moon, Yang and Yin. This video compares Surya Namaskar and Chandra Namaskar, explaining how one energizes your morning and the other calms your evening for complete harmony.
Feeling stiff and low on energy? This simple, beginner-friendly yoga flow is designed to unlock flexibility and strength. Just 10-20 reps of these poses can make a huge difference in your day.
No time for a long workout? You can transform your day in just 10 minutes. This sequence of 10 yoga moves is designed to boost flexibility, reduce stress, and enhance your overall well-being.
Not a morning person? Even a few simple asanas in bed can make a big difference. This gentle bed yoga routine helps boost energy, improve flexibility, and ease morning stiffness.
Unlock your body's potential with this quick 3-minute mobility routine. These three moves will help you build flexibility and find freedom in every movement.
About Daily Yoga Flows & Asanas
Forget needing a perfect studio setup to practice. Whether we work together online or in-person, we use what you have—a wall, a chair, or just a small corner of your living room. My flows aren't about rigid routines. If you're feeling sluggish, we lean into Chandra Namaskar to soothe, but if you need a kickstart, we focus on dynamic Surya Namaskar variations to get your metabolism moving.
Yoga is a journey, and my goal is to make it accessible to you. I do not believe in one-size-fits-all routines.
My approach to daily flows
We mix ancient wisdom with modern science. For example, I often teach Bhramari pranayama because I’ve seen firsthand—even at places like AIIMS—how it shifts brain activity. My flows are designed to be practical. If you have limited space, we focus on Sukshma Vyayama to open your joints. If you’re short on time, we do 10-minute sequences that fit right into your busy morning.
Surya vs Chandra Namaskar
- Surya Namaskar (Sun Salutation): This is your energetic start. It’s 12 powerful asanas that work your whole body. I include modifications to ensure your spinal alignment stays safe.
- Chandra Namaskar (Moon Salutation): This is for when you need to cool down. It’s the yin to the sun’s yang, perfect for hormonal balance, especially for those managing PCOS or just high stress.
Safety first
As a certified Yoga Therapist, my primary focus is your safety. I provide real-time adjustments, even online, to fix micro-bends in your posture. If you’re practicing at home in South Bengaluru or joining me virtually, we prioritize your long-term health over trying to perform perfect poses.
Har Har Mahadev!
Similar work from other experts
Browse through Curated picks from other experts on mytribe
Beginner Yoga: Simple Flows and Foundational Poses
10-Minute Yoga Routines for a Busy Life
Essential Yoga Poses and Daily Flows
Guided Yoga Flows and Sequences
Foundations: Simple Stretches & Beginner Poses
Foundational Yoga Sequences and Guided Flows
More from Personal Yoga Training by Deeksha Tripathi
More services by Deeksha Tripathi