--- title: "Yoga Asana Library: Guided Poses and Flows for All Levels" description: "Explore my yoga asana library. From beginner poses to restorative flows, learn how to build strength and flexibility safely with my guided sessions in Bengaluru." canonical: https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/asana-library-poses-flows last_updated: 2025-09-06 --- # Yoga Asana Library: Simple Poses and Flows for Everyone Tribe Verified · Mentoring yoga students across Bengaluru daily. By [Sreya Bhar](https://mytribe.in/yogawith_sreya) · Online classes & in-person sessions in Bengaluru · ₹1,200 per session (estimate) Part of [Yoga Classes (Online & In-Person)](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person). [View full gallery](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/gallery) Yoga is not about touching your toes, it is about touching your soul. Explore this library of poses and flows designed to help you build strength, find balance, and feel at home in your body—no matter your starting level. ## Photos and videos - [Video: The ultimate reset pose: Balasana, or Child's Pose. This simple posture promotes digestion, alleviates back pain, calms the breath, and helps you feel grounded and relaxed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24d86ef9-0b47-461f-8e87-6475356a80ec) - [Video: Gentle stretching is important at any age. This video demonstrates simple stretches that help lengthen tight muscles, increase blood flow, and lower cortisol levels for overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc915cd4-0e2a-4f10-ad6a-5668ca11e3dc) - [Video: Ready to open up and flow? This video guides you through a hip-opening flow designed for beginners, helping to increase flexibility and release stored tension in the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b6d116e-82d6-42fc-b3cb-361931f41c6b) - [Video: Go with the flow, observe without judgment. A simple, fluid sequence moving from a spinal stretch to Bhujangasana (Cobra Pose), reminding us to be present in our bodies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98e24829-ff67-4180-a996-eb2529306345) - [Video: Surrender to the flow and let the journey unfold. This home practice sequence moves from Cobra to Downward Dog with a leg lift, embodying the ease of going with the flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ae2ee51-5f8f-49cc-957d-3a2ebed2bf8c) - [Video: Sarvangasana, or Shoulderstand, is known as a posture that benefits the entire body. It enhances blood circulation, aids digestion, and boosts the immune system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03ddc161-b568-4d44-b1f6-fa1a78db0e1e) - [Video: This is Pindasana, or Embryo Pose. It's an advanced inversion that strengthens the arms and neck, increases hip flexibility, and helps stabilize the mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/868b36e1-a25d-4e6c-ae5d-963b3a800552) - ![Paschimottanasana, or Seated Forward Bend, is excellent for improving digestion, managing diabetes, and increasing flexibility in the spine and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01e136c0-55ed-43ec-a674-7a8d9d217c44) - ![A serene moment in Gomukhasana (Cow Face Pose). This posture deeply stretches the shoulders, chest, and hips, promoting good posture and releasing tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9929c12e-ea02-4c84-a694-3e6837fa582c) - ![Another angle of Gomukhasana, showing the arm bind that opens up the shoulder joints. Practicing this in nature adds a sense of peace and connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e9591a6-3678-4eb7-bd33-62b11de53ddf) - ![Finding stillness in a simple seated meditation pose, focusing on the breath. This is the foundation of a mindful yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cff4151e-375b-4dac-8048-13d291a9fa7c) - ![Eka Pada Rajakapotasana, or One-Legged King Pigeon Pose. This deep stretch opens the hips and chest, releasing emotional tension and improving flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78b0b498-11a9-46ab-8962-5dcb5513f344) - [Video: From beginner to advanced, this video shows the progression of King Pigeon Pose. It's a journey of opening the hips and heart, finding strength in stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9a9b75c-0a5b-47eb-a2ab-968b3365bb56) - [Video: This hip-opening flow takes you from basic stretches to advanced poses like the full split. Opening the hips not only enhances flexibility but also helps ground you emotionally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/472181c5-423c-43ba-a1aa-0268c0045fc6) - [Video: Take the hip mobility challenge! This short video demonstrates a sequence to test and improve the range of motion in your hips, which is crucial for overall movement health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc29a3fb-7bc8-42b7-94b4-5e91aebd4883) - [Video: Using a yoga strap is a great way to improve shoulder mobility and flexibility. This exercise helps to open up tight shoulders and reduce the risk of injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c24f9fd-a9df-4090-b3de-a2ae72e3d87e) - [Video: A simple morning stretch using a wall for support. This is a great way to gently wake up the spine and shoulders at the start of your day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f78042dd-0041-432a-b6fe-5e942401aee0) - [Video: This plank drill is a fantastic way to build core and upper body strength. The video shows a transition from forearm plank to high plank, challenging your stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a665e957-41e7-412f-9938-5d0d09589452) - [Video: Use the wall as a tool for building arm strength and preparing for inversions. This video demonstrates a wall-supported handstand practice, accessible even at home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9a55c26-8323-457b-9b01-c1dcc819432d) - [Video: You are stronger than you think. This video shows the progression into a headstand, reminding us to breathe, find our balance, and believe in our own strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b706a55a-dbfe-48a9-8fc1-8cb7850d2487) - [Video: Don't wait for the perfect moment to start. This video, showing a challenging headstand variation, is a reminder that we grow stronger with each step we take on our journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c397590e-6850-4e18-a577-8fb23f5be233) - [Video: Strength isn't just physical, it's mental too. This sequence, moving from Crow Pose into a headstand, is a testament to the focus and determination that yoga cultivates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63f220c7-cb65-4475-926b-272bf4003573) - [Video: This is Bala Bakasana, or Baby Crow Pose. It's a great preparatory pose for the full arm balance, helping to build core strength, improve focus, and boost confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebcf35b3-59da-4ec4-9002-69396e45830a) - [Video: Exploring a variation of Sirsasana (Headstand). Inversions challenge our perspective and build immense strength in the core and upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45b6cece-c4a0-4aee-9d23-b22a5db01d61) - [Video: Mental strength is an internal force. This video shows the practice of Vrischikasana (Scorpion Pose), an advanced inversion that requires a great deal of physical and mental power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36c5ac50-20a6-44f4-8e75-22a6b4fda350) - [Video: This video showcases three advanced balancing yoga poses, including Padma Mayurasana (Lotus in Peacock Pose). Each pose is a reminder that balance is key in life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f8af55b-eaf9-4b14-b627-18dea5ba6325) - ![A moment of playful strength with Bhujpidasana (Shoulder-Pressing Pose) in the Himalayas. The stunning mountain backdrop adds to the power of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/536461f5-be65-414d-b3e1-60d23789e5f0) - ![Finding a moment of focus and flexibility with this seated twisting pose on the rocks by the Ganga in Rishikesh.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c182788-0f42-414d-a5bf-958e13c9593a) - ![A joyful Hanumanasana (full split) on the beach. Yoga can be practiced anywhere, and the sand and sea make for a beautiful, grounding studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70ad3ad2-fd0d-4d84-8407-95a06b75c3cb) - ![A variation of Chakrasana (Wheel Pose) against a mountain backdrop. This deep backbend is a powerful heart-opener, building strength and flexibility in the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcaec11d-f1a3-4af8-9de2-e55d57474147) - [Video: Stretch your limits, strengthen your soul. This video captures the essence of finding flexibility in the body and freedom in the mind, with each pose becoming a prayer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9b7e41f-b49f-4cb8-a7b7-3960d16324f9) - [Video: The struggle you're in today is developing the strength you need for tomorrow. A deep lunge and backbend to embody the spirit of embracing challenges to become stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db1dea47-35d2-4f1f-8313-912a158a157a) - [Video: Yoga is a discovery of the subtle energies of life. A dynamic flow in a beautiful outdoor setting, moving from Downward Dog Split into a headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e7eddb0-31d1-4cd7-b6dd-a73e58f4c950) - [Video: Life is a constant balance. This arm balance practice at sunset shows that the more you practice finding your center, the easier it is to regain it when you lose it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58f43cd8-ed5a-46d7-ae10-ddae108e86af) - [Video: Baddha Padmasana, or Bound Lotus Pose. This advanced seated posture deeply opens the hips and shoulders while promoting a meditative state of mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a57c9907-c67c-4c66-81c8-82b6d73d5317) - [Video: Moving with the music, stretching to the beat. A fun and energetic flow that combines yoga asanas with rhythmic movement, showing the playful side of practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97c5cb58-973e-4197-a096-6084bd54b8d2) - [Video: A wall-supported balancing flow. Using the wall can help you explore more challenging poses like this standing split variation with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a818aadb-4d6a-40a9-8759-1f26bda45f78) - [Video: Openness in the chest creates openness in the mind. A beautiful Ustrasana (Camel Pose) practice, demonstrating a deep heart-opening backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/193a9a8f-c8a0-4630-b7b4-c2ddaa51abf2) - [Video: The yoga pose you avoid the most, you need the most. This video shows a progression into a deep backbend from a low lunge, encouraging us to face our challenges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dc8a37b-d816-457e-8475-4101d5145c90) - ![A standing split pose, or Urdhva Prasarita Eka Padasana, showcasing incredible flexibility and balance. This pose stretches the hamstrings and strengthens the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a22b7ee8-596b-421a-9d20-c2b2c3113b7a) - [Video: The very heart of yoga practice is "Abhyasa", the art of learning through disciplined action. A gentle morning flow to start the day with intention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2df1169d-8535-4dda-be78-ca66fa3f5a6f) - [Video: In every aspect of life, balance is the key. A silhouetted balancing sequence, moving from Warrior III to Dancer's Pose, highlighting grace and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bee9a113-aabe-4a2a-860a-eaf366a777e5) - [Video: You never know how strong you are until being strong is your only choice. A powerful transition from a Downward Dog variation into an advanced arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd09d6c3-10aa-49d7-a276-8e0b9866022d) - [Video: Allow your body to speak. If you listen, it will tell you the difference between pain and a good stretch. A mindful flow through Warrior II and Triangle Pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af3133c7-b1fb-4bc0-b2f4-743b52aadb19) - [Video: Live your life with a strong mind and a soft heart. This video shows the practice of Mayurasana (Peacock Pose), an advanced arm balance that requires immense core and mental strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d49ccbe4-c1db-4f36-b85d-f87abbfa117b) - [Video: It is so important to take time for yourself and find clarity. A wall-supported handstand practice, reminding us that the most important relationship is the one we have with ourselves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6272916e-2e98-445c-a696-196c36732590) - [Video: In a world full of trends, embrace the beauty of simplicity. A graceful flow into Camatkarasana (Wild Thing), a joyful and expansive heart-opening pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d496021-f44d-4965-a468-92405ced6375) - [Video: Knowing yourself is the beginning of all wisdom. A practice moving towards Pincha Mayurasana (Forearm Stand), a journey of self-discovery and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dc5a58a-3ffb-438d-b72b-b3e264cc43de) - [Video: The warrior mindset allows you to face challenges with courage. This video demonstrates the power and grace of Virabhadrasana (Warrior Pose) on the banks of the Ganga in Rishikesh.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/616be255-2c57-4c56-8342-c94562531712) - [Video: Solitude is the soul's holiday. A deep and reflective practice of Eka Pada Rajakapotasana (King Pigeon Pose) against a mountain view, embracing the peace of being alone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7e3ecc0-9a4d-4ec7-97fe-d32ef4f8819b) - [Video: A beautiful morning starts with yoga. This silhouette of a flow from Downward Dog to Natarajasana (Dancer's Pose) captures the serenity of a sunrise practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/370fae92-6953-4bdb-9be7-35ba7f983ae9) - [Video: Patience is not simply the ability to wait, it's how we behave while we're waiting. A challenging arm balance that requires immense patience and focus to hold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caf48eba-3e1f-4f12-a76e-8eccbf063c73) ## About Asana Library: Poses & Flows I often get asked if yoga is only for the flexible. My answer is always the same: if you can breathe, you can practice. Whether we are exploring the grounding nature of Balasana (Child's Pose) or the energetic stretch of a hip-opening flow, the focus is never on how deep you go, but on how you observe your breath and your physical limits without judgment. My asana library is not just a list of shapes; it is a resource to help you understand your body. When I teach, whether it is in a group session in Bengaluru or a 1-on-1 class, I emphasize alignment over aesthetics. You will see me correct postures not to make them 'perfect', but to ensure they are safe for your joints and effective for your specific goals—whether that is relieving back pain, managing PCOS, or improving posture. ### Why Practice These Flows? * **For Stress Relief:** Poses like Sarvangasana (Shoulderstand) are excellent for calming the nervous system and resetting your body after a long day. * **For Flexibility:** You do not need to be a gymnast to practice hip-openers. My flows are designed to gently lengthen tight muscles and increase blood flow, which in turn lowers cortisol levels. * **For Holistic Health:** Many of these movements, such as Paschimottanasana, aid digestion and help manage blood sugar levels when practiced consistently. ### How to Start Your Home Practice You do not need fancy equipment. Most of my tutorials can be done using a basic mat and items found around your home. If you are struggling with a pose, look for my variations. I believe in modifying the practice to fit your body, not the other way around. If you are in Bengaluru and want to practice in person, I offer studio group classes where I provide hands-on adjustments to help you find your personal edge. Remember, the goal is 'Santosh' (contentment). Observe the changes in your mind and body, love your complexities, and keep showing up for yourself. ## About Sreya Bhar I am Sreya, and my journey is all about helping you find peace in the present. I started Samana Yog because I believe healing happens best in community, and my classes are safe, welcoming spaces where you can drop the performance and just be yourself. [See all of Sreya Bhar's services](https://mytribe.in/yogawith_sreya) ## More from Yoga Classes (Online & In-Person) by Sreya Bhar - [Featured](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/featured) - [Yoga for Specific Health Goals](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/yoga-for-specific-health-goals) - [Breathwork (Pranayama) & Meditation](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/breathwork-pranayama-meditation) - [Group & Corporate Wellness Sessions](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/group-corporate-wellness-sessions) - [Specialty Yoga: Partner, Kids & Prenatal](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/specialty-yoga-partner-kids-prenatal) - [Yoga Beyond the Mat: Philosophy & Lifestyle](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/yoga-beyond-the-mat-philosophy-lifestyle) - [Client Testimonials](https://mytribe.in/yogawith_sreya/yoga-classes-online-in-person/client-testimonials) ## More services by Sreya Bhar - [Corporate Yoga Programs](https://mytribe.in/yogawith_sreya/corporate-yoga-programs) - [Wellness Retreats & Workshops](https://mytribe.in/yogawith_sreya/wellness-retreats-workshops) ## Similar work from other experts - [Asana Library: Poses and Flows for Your Practice](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/asana-library-poses-and-flows) by Say Yoga · Therapeutic & Specialized Yoga · Therapy at Jayanagar studio; Online sessions available - [Asana Library: Foundations to Advanced Poses](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/asana-library-from-foundations-to-advanced-poses) by Rohit N · Therapeutic Yoga for Health Concerns · Online sessions and at studio in Nandini Layout, Bengaluru - [Guided Yoga Asana Practice for Every Level](https://mytribe.in/themagical_yoga/specialized-yoga/guided-asana-practice) by Nidhi Bansal · Specialized Yoga · Available Online & Home visits in Bengaluru - [Essential Beginner Yoga Asanas](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/beginner-asana-library) by Gowri · Beginner Yoga Series · Attend Online or at Studio in Malleshwaram - [Yoga Asana Library: Poses, Flows, and Alignment Guides](https://mytribe.in/yogabykriti/yoga-classes/asana-library-poses-flows) by Kriti · Yoga Classes · Available exclusively online - [Yoga Asana Tutorials & Safe Alignment Tips](https://mytribe.in/yogbela/online-yoga-classes/asana-library-pose-breakdowns) by Preeti Kalia · Online Yoga Classes · Live sessions available online ## Book To book Sreya Bhar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sreya%2C%20I%20was%20looking%20through%20your%20Asana%20Library%20and%20would%20love%20to%20know%20more%20about%20how%20to%20join%20your%20yoga%20classes%20in%20Bengaluru.)