--- title: "Daily Yoga Flows and Asana Sequences | Deeksha Yoga" description: "Start your daily yoga journey with personalized flows. From energizing Surya Namaskar to calming asanas, I help you find balance at any skill level." canonical: https://mytribe.in/yogabydeeksha/personal-yoga-training/daily-yoga-flows-asanas last_updated: 2025-09-21 --- # Daily Yoga Flows and Asana Routines Tribe Verified · Certified Yoga Therapist, teaching across Bengaluru. By [Deeksha Tripathi](https://mytribe.in/yogabydeeksha) · Online, at studio in Talaghattapura, or at your location in Bengaluru & Delhi NCR · ₹800 per 60-min session (estimate) Part of [Personal Yoga Training](https://mytribe.in/yogabydeeksha/personal-yoga-training). [View full gallery](https://mytribe.in/yogabydeeksha/personal-yoga-training/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03045a00-59d4-49d4-8ce6-c6e3cb88978b) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dc9c6e9-2479-4211-8e47-d94338a59c1f) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99df757a-4491-4861-b5d8-93127b2297aa) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e0de26d-233c-4c33-ad3d-03801abad0c4) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de0353af-1f33-46ae-a294-fe43f2fcbdd3) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b15b794-9d3b-4135-9b55-96e0b3cae126) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/783a6d4d-ba0c-4578-ba3d-3faacd19de97) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb4b4ded-897d-4500-a5fc-c4806bf14fc5) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ed5eb4f-7820-4ca3-830d-44f50ce81998) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43c6e37c-8aba-49e2-a688-f235529be3b0) - [Video: What are the three most essential yoga poses everyone should do daily? This video covers Sarvangasana (Shoulder Stand), a meditative pose like Padmasana, and Dhanurasana (Bow Pose) for a complete wellness routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45001f28-9103-4417-a082-08c43a21a781) - [Video: These three essential standing poses are the foundation for strength, balance, and flexibility. Whether you're a beginner or an experienced yogi, they will help you ground yourself and enhance your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6600ba55-90aa-420a-98bf-a26ad8264900) - [Video: Bhujangasana, or Cobra Pose, is fantastic for a healthy back. Here are three variations, from a gentle lift to a full backbend, that help strengthen the spine, open the chest, and improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c6f25f9-fa60-48bd-a686-bfc55555c86a) - [Video: A closer look at the classic Cobra Pose. This asana is key for strengthening the spine, opening the chest, and improving overall flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2a6ce30-3dd8-468a-b404-1b0154d2c5dc) - [Video: Vyaghrasana, or Tiger Pose, is a dynamic posture that warms up the body and improves balance. It coordinates breath with movement for deep relaxation of the mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d25eef09-f646-4353-8edf-36c4f107a80f) - [Video: The Cat-Cow pose is a gentle flow that is wonderful for your spine. It improves flexibility, relieves tension in the back and neck, and stimulates the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3eaefbf7-e629-45bf-95f8-a5d3bc6a4985) - [Video: Padahastasana, or the Standing Forward Bend, provides an intense and deliberate stretch for the entire spine. It's a great way to release tension from your back and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c446edf5-4c36-4ede-b5f2-754b354ec24f) - [Video: Vrikshasana, or Tree Pose, is all about balance. It helps improve concentration, calms the nervous system, and strengthens the legs, teaching us to be steady and grounded like a tree.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06474e2a-8514-47d9-af01-0c1a24954bfc) - [Video: Chakki Chalanasana, or the churning mill pose, is excellent for toning the abdominal muscles and improving digestion. It's also beneficial for women's health and increases flexibility in the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8ef979b-d8d6-4d21-a032-373746572e4d) - [Video: Can you guess the name of this seated twisting asana? It's a great pose for strengthening the core and improving the flexibility of your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec1e6fd2-b987-4b20-a862-366860a375a6) - [Video: Parivrtta Sukhasana, or the revolved easy pose, is a gentle twist that improves digestion by massaging the abdominal organs. It also stretches the upper back and energizes the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc8c94e6-3c05-4e46-a2f7-bde8bc2415e8) - [Video: Seated asanas are foundational for a stable practice. They help alleviate lower back pain by strengthening back muscles and promoting proper spinal alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b7b8942-2605-422a-906e-fec150f96125) - [Video: Every practice is a chance to build flexibility and strength. This video shows a simple sequence to work on both, helping you stay strong and supple.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19c3d5de-e326-4946-8b3e-6fb7b4ff9637) - [Video: Ashwa Sanchalanasana, or the equestrian pose, is a key part of Surya Namaskar. This video shows how to practice it to burn thigh and belly fat while opening the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c42f0f0-59cd-49f0-a783-708ed7e45954) - [Video: Every small step forward is progress. Here, I am working on my splits, celebrating the journey of slowly and safely increasing my flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4d1bd85-83e1-49df-a18e-4d8374786b75) - [Video: There's nothing like practicing yoga as the sun sets. This flow combines the beauty of nature with the peace of yoga, a perfect way to end the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c347c285-d8c0-436c-ad56-fca3e1fec398) ## 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! ## About Deeksha Tripathi I’m Deeksha. Yoga started as a personal journey, but now it's about helping you find that same balance. I keep it real—sometimes that means using my shoes as a tripod for video shoots! Whether you’re a total beginner or an experienced practitioner, I’ll help you find a flow that feels like home. 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