Core Asanas & Foundational Yoga 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.