Core Asanas & Foundational Yoga Flows
Building a strong foundation is where your yoga journey begins. Learn the right technique to improve your strength, flexibility, and focus on the mat.
Surya Namaskar is considered one of the most powerful yoga practices. This video, based on recent studies, explains how 12 rounds can energize your entire system, balance your chakras, and improve cardiovascular health.
A detailed guide to Surya Namaskar, or Sun Salutation. This sequence of 12 poses is a complete workout for the body, improving flexibility, strengthening muscles, and bringing a beautiful glow to your skin.
This is Chandra Namaskar, the Moon Salutation. Unlike the energizing Sun Salutation, this sequence is calming and cooling, perfect for evening practice, stress relief, and promoting hormonal balance.
Practicing Surya Namaskar with my student. This sequence helps with weight loss, strengthens muscles and joints, improves complexion, and can even help combat insomnia.
Vrikshasana, or Tree Pose, is a beautiful balancing posture that helps improve concentration and calms the nervous system. It strengthens the legs and teaches you to find stability, just like a tree.
Na sharir, na mann, main atma hu. I am not this body, not this mind, I am the soul. This is a flow dedicated to the concept of Shivoham, realizing the pure consciousness within.
Stay flexible, stay strong! This is a simple seated forward bend to improve the flexibility of your hamstrings and spine. Remember to breathe deeply and move with awareness.
Seated asanas are wonderful for alleviating lower back pain. They help strengthen the back muscles, improve flexibility, and promote better spinal alignment.
This is Parivrtta Sukhasana, a simple seated spinal twist. This pose improves digestion, detoxifies the body, stretches the upper back, and energizes the spine.
Shashank Bhujangasana, or the Striking Cobra Pose, is a dynamic flow that strengthens the abdominal region, tones the liver and kidneys, and relieves back pain by stimulating the spinal nerves.
About Core Asanas & Foundational Flows
Many students rush through Surya Namaskar to burn calories, but the real transformation happens when you coordinate every movement with your breath. If you are currently finding it hard to touch your toes or hold a balance pose, don't force it. I teach you how to adapt these foundational movements using household props or wall support so you build strength safely without risking injury.
Whether you are a complete beginner or looking to refine your Hatha yoga practice, building a solid base is the secret to long-term progress. We don't just repeat poses; we look at why your body struggles in specific positions. For example, in a standing forward bend like Padahastasana, the goal isn't just to touch the floor, but to engage your core and protect your lumbar spine.
My approach to foundation involves a mix of energy-boosting sequences and calming flows:
- Sun Salutations (Surya Namaskar): We break down the 12-pose sequence to ensure your spinal alignment is correct. This is our primary tool for waking up the body.
- Moon Salutations (Chandra Namaskar): We use this sequence to cool down and balance your nervous system, perfect for an evening practice.
- Prop Adaptation: Whether you are practicing online from your living room or in-person at my Talaghattapura studio, we use belts, blocks, and chairs to bridge the gap between where you are and where you want to be.
Yoga isn't a quick fix. It is a slow, steady process of observing your body. My goal is to make these ancient practices accessible to you, ensuring that every session leaves you feeling more centered than when you started. We focus on consistency over intensity, helping you develop a practice that fits your lifestyle, not one that adds more stress to your day.
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