Tribe Verified

Asana Practice: Movement for Mind & Body

byKritiAvailable online, at studio in Vile Parle East, and home visits across MumbaiStarts from₹1,500 Per SessionView full gallery

Yoga is not about performing for the camera; it is about building a connection with your own body and mind. My asana practice focuses on stability, breath, and feeling good, not on chasing perfect poses.

This is a standing leg raise, a pose that challenges balance and flexibility. My teaching has evolved to focus more on how a pose feels for the individual student rather than chasing perfect alignment.

Good posture enhances both physical and mental well-being. This video demonstrates key asanas like Cat-Cow, Bhujangasana (Cobra Pose), and Matsyasana (Fish Pose) to strengthen the back and improve spinal alignment.

A healthy spine is a healthy life. This sequence moves the spine in all its directions: axial extension, flexion, extension, lateral flexion, and rotation, which improves flexibility, strengthens muscles, and relieves stress.

This full-body mobility sequence is an excellent warm-up before strength training or as a standalone practice. It includes shoulder dislocates, 90/90 hip stretches, and Cossack squats to prepare your joints for movement.

This video shows a deep backbend, a variation of Kapotasana (Pigeon Pose). Such poses are not just about physical flexibility but also about confronting mental fluctuations, or 'vrittis', with stillness and breath.

This sequence shows why yoga holds a special place in my heart. Through asanas, I've learned to befriend my mind, find calm in chaos, and live fully in the present moment.

A glimpse into my personal asana practice over the past few weeks. Consistency is key to progress, whether it's working on inversions like Pincha Mayurasana or deepening backbends.

We chant 'Shanti' three times to seek peace from the three realms of suffering: Adhibhautika (from other beings), Adhidaivika (from nature), and Adhyatmik (self-inflicted). Asana practice helps us build the resilience to find peace within, no matter the external disturbance.

Being a yoga sadhak (practitioner) in the modern world means practicing detachment while living in attachment. This pose, a variation of Paripurna Navasana, requires core strength and focus, symbolizing the inner stability we cultivate.

A short sequence exploring backbending postures like Chakrasana (Wheel Pose) and standing backbends. These asanas are powerful heart-openers that build strength and confidence.

About Asana Practice: Movement for Mind & Body

I do not believe in forcing your body into shapes it is not ready for. My asana classes prioritize how a pose feels over how it looks. We focus on proper breathing to reduce tension and move your spine through its full range of motion. If you are struggling with stiffness, back pain, or simply want to get out of your head, this practice is designed to help you build stability and presence, not just physical strength.

Personalized 1:1 yoga in Mumbai — Approved by the tribe
K

Kriti

Available online, at studio in Vile Parle East, and home visits across MumbaiStarts from ₹1,500 Per Session

Hi, I am Kriti. I left my corporate job to teach yoga because I wanted to strip away the noise and focus on what actually helps people stay sane. My sessions are about understanding your own body and mind, using movement as a practical tool to navigate the chaos of life.

Similar work from other experts

Browse through Curated picks from other experts on mytribe

A practitioner demonstrates Dhanurasana (Bow Pose), an effective backbend for strengthening the back muscles and improving posture. This asana is performed in our online class setup, showing our commitment to proper form even in a virtual setting.9
A student holds Bhujangasana (Cobra Pose), a foundational backbend that increases spinal flexibility and strengthens the shoulders. We teach this pose with an emphasis on gradual progression to avoid strain.
A practitioner demonstrates Ardha Matsyendrasana (Half Lord of the Fishes Pose), a seated twist that improves spinal mobility and aids digestion. The focus is on the gentle rotation of the spine, not on achieving an extreme twist.
Sarvangasana (Shoulder Stand) is a powerful inversion that benefits the circulatory and endocrine systems. We guide students into this pose with careful attention to neck safety and proper alignment.

The Asana Practice: Traditional Postures for Stability

K
KaivalyadhamaOnline, at Marine Drive center, or at your location in Mumbai
Finding a deep stretch in this lunge with a mermaid variation. This asana is amazing for opening the hip flexors and quadriceps while also creating space in the chest and shoulders. Remember to breathe into the stretch.73
A simple standing stretch to feel the length in my body. I love these flared yoga pants for both practice and lounging; they move with you through any asana.
A deep Dhanurasana, or Bow Pose, to open the entire front of the body. This backbend is a fantastic heart opener and helps to relieve stress and fatigue by stimulating the entire posterior chain.

Yoga Asana: Building Strength, Balance, and Flexibility

G
Gowri MurthyOnline, at Ulsoor studio & travels across Bengaluru
Utthita Hasta Padangusthasana, or Extended Hand-To-Big-Toe Pose, is a powerful expression of balance and focus. Practiced outdoors, it deepens our connection to the earth, reminding us that as our vision is, so our world becomes.58
A deep side-body stretch that releases tension and prepares the body for the week ahead. This pose targets the obliques and hips, creating a sense of mindful release and balance.
Baddha Uttanasana, or Bound Forward Fold, is a deep stretch for the hamstrings and shoulders. It teaches us that true strength is being strong enough to be gentle with ourselves.
A variation of Dandayamana Janu Sirsasana, or Standing Head-to-Knee Pose. This posture is a prayer in motion, stretching the ego as much as the body and cultivating deep awareness.

Yoga Poses for Strength and Flexibility

K
Komal SodhiOnline classes, at studio in DLF Phase 4, and across Delhi NCR
4

Foundational Yoga Asanas for Real Strength and Stability

N
Nitesh SainiAvailable online, and in-person across Delhi NCR
Exploring the challenge of Astavakrasana, or Eight-Angle Pose. This arm balance requires a blend of core strength, hip flexibility, and complete focus.12
Another perspective on Astavakrasana. Arm balances teach us so much about our own power and the importance of finding a stable foundation, both on and off the mat.

The Art of Asana: Alignment and Mindful Movement

K
Kaya Yoga StudioAt studio in Mulund West, Mumbai; Travels across Mumbai Metropolitan Area
6
Holding Phalakasana, or the plank pose, is a powerful way to build core strength. Nurturing your body with practices like this is the first step to nurturing your mind and achieving balance.
Sometimes you need a different angle to look at the world. Here I am in Sirsasana, or headstand, an inversion that improves circulation, calms the nervous system, and builds upper body strength.

Yoga Asanas and Flows for Stability and Strength

A
Anjali Verma KushwahaCoaching available online or at studio in Malleshpalya

More from Specialized Yoga Therapy by Kriti

FeaturedMy Approach to Yoga TherapyAccessible Yoga: For Every BodyPranayama, Mudras & MeditationAyurvedic Wisdom for Modern LifeYoga for Women's HealthThe Yogic Path: Philosophy in ActionMy Teaching Journey

More services by Kriti

Yoga Classes
  1. Home
  2. Kriti
  3. Specialized Yoga Therapy
  4. Asana Practice: Movement for Mind & Body