Yoga Pose Tutorials & Alignment Guides
Clear alignment is the foundation of a safe, sustainable practice. Here, I break down essential yoga postures to help you move with confidence and clarity, whether you are on the mat in my studio or practicing from home.
Here is a guide to the alignment of Marjaryasana and Bitilasana, or Cat-Cow pose. This gentle flow is a perfect warm-up, bringing flexibility to the spine and connecting breath to movement. Notice the key actions like tucking the chin and lifting the tailbone.
Let's master Utkatasana, or chair pose. This image shows the difference between correct and incorrect alignment. Keeping your knees behind your toes and spine long is key to protecting your joints and getting the full benefits.
This is a breakdown of Chaturanga Dandasana. Proper alignment, like keeping your elbows in and core engaged, is crucial for building strength safely and preparing the body for arm balances.
This is a guide to Purvottanasana, or upward plank pose. It is an intense stretch that strengthens the entire body. Pay attention to details like pointing the toes down and keeping shoulders in line with wrists.
A step-by-step visual guide to mastering Urdhva Dhanurasana, or upward bow pose. This powerful heart opener builds strength and flexibility. Follow along to elevate your practice.
The first step to upward bow pose is lying on your back with knees bent. This initial setup is crucial for the steps that follow.
The second step is lifting the hips into a simple bridge pose. This begins to activate the glutes and open the front of the body.
The third step involves placing the palms next to the ears with fingers pointing towards the shoulders. This prepares the arms and wrists for lifting.
The fourth step is to lift the upper back and rest the crown of the head on the mat. This is an important intermediate stage before the full lift.
The final step is to press firmly into the palms and lift fully into the pose. This requires strength in the arms, legs, and back.
About Pose Tutorials & Alignment
Whether you are struggling to keep your knees aligned in Chair Pose or finding the right core engagement for Chaturanga, these tutorials are here to help you move safely. Many people think yoga is about touching your toes, but true practice is about how you arrive there. If you join my online sessions, I use a mandatory camera-on policy specifically to offer these types of real-time alignment corrections, ensuring you can build strength without risking injury.
Building a Safe Practice
Alignment isn't about looking like the pictures in a book; it's about protecting your joints and making sure the right muscles are doing the work. In my sessions, we often use props like blocks, straps, and wall ropes to help you find the correct form for your specific body type. If you have tight hamstrings or stiff shoulders, props allow you to experience the benefits of a pose without straining your body.
How We Work on Alignment
- In-Studio (Santacruz West): We have mirrors to help you self-correct, and I provide hands-on physical adjustments to guide your posture safely.
- Online (Zoom): I maintain a strict camera-on policy. This allows me to see you in real-time and provide precise verbal cues to correct your alignment, just as I would if we were in the same room.
Common Pose Breakdown
- Standing Poses: We focus on grounding through the heels and engaging the core to protect the lower back.
- Arm Balances: Like in Kakasana (Crow Pose), we emphasize shifting weight forward and using the core rather than just brute arm strength.
- Backbends: Poses like Urdhva Dhanurasana are practiced in stages, prioritizing spinal safety and heart-opening over how deep the bend is.
Yoga should be fun, not intimidating. If you are a beginner, we start with the basics—no experience required. My goal is to make sure that whether you are doing Hatha or Vinyasa, you leave the mat feeling stronger and more aligned than when you started.
Yoga with Anindita
I am Anindita, and I believe yoga should be approachable for everyone, regardless of your current flexibility. I love helping students deconstruct complex poses, using simple cues and props to make every movement feel safe and intuitive.
Find the right yoga practice for you
Explore different formats and focus areas based on your goals.
More from Yoga Classes by Yoga with Anindita
More services by Yoga with Anindita