Master Your Yoga Poses & Level Up
Stuck in the same old poses? Let’s break them down with simple, fun modifications to help you progress safely—no ego, just growth.
A tutorial on how to safely work towards achieving full splits (Hanumanasana). I share key stretches and remind you to be patient and consistent, as every body's journey is different.
A fun challenge: transitioning from Janu Sirsasana to Compass Pose without losing your grip. This is a great sequence to improve hip flexibility and coordination.
An "If you can do this" challenge for Bridge Pose. I show a modification using the wall to engage the glutes and hamstrings more intensely, taking a basic pose to the next level.
A tutorial on asanas you should practice every day. If you're short on time, this 15-minute routine will help you feel light, energized, and ready for the day.
Another "If you can do this" challenge, this time for Kapotasana (Pigeon Pose). I demonstrate how to move from a passive stretch to a more active and engaged hold.
If you practice Lizard Pose, try these modifications to challenge yourself. These variations will deepen the stretch in your hips and build more strength in your legs and core.
Stuck in Chakrasana (Wheel Pose)? This tutorial shows how to use a wall to practice drop-backs, which helps to open the shoulders and chest, making the full pose more accessible.
This video shows five different modifications for Ushtrasana (Camel Pose), using blocks to make it easier or more challenging. This demonstrates how one asana can be adapted for any level.
A challenge for those who are comfortable in Pashchimottanasana (Seated Forward Bend). This movement adds a dynamic element to the stretch, engaging the core and improving spinal flexibility.
"If you can do this" series: transitioning from Sarvangasana (Shoulder Stand) to Setu Bandhasana (Bridge Pose). This advanced flow requires back flexibility and wrist mobility.
About Pose Breakdowns & Fun Challenges
Most of us get stuck in our practice because we assume a pose should look a certain way. Truth is, your body’s alignment matters more than achieving the 'perfect' shape. I focus on these breakdowns to help you understand your own limitations, so you can stop forcing your body and start actually working with it—whether that's finding the right prop for a deep stretch or adjusting your ankle placement to save your back.
Moving Beyond the Surface
Suno... we often watch videos of advanced yogis and try to force ourselves into shapes our bodies aren't ready for yet. My 'If you can do this, try this' series is meant to change that narrative. It's about meeting your body where it is today.
Why these breakdowns matter:
- Safe Progression: We move from passive stretching to active engagement. Whether it's Kapotasana or a simple Splits variation, using blocks or wall support isn't 'cheating'—it's smart alignment.
- Understanding Mechanics: A lot of 'tightness' is actually just weakness. My ankle mobility drills and dynamic transitions like Sarvangasana to Setu Bandhasana help build the strength you need to hold poses longer and safer.
- The Goofy Reality: Progress isn't linear. You’ll see me sharing the awkward attempts alongside the polished ones. Yoga is a journey, not a photo op.
How to use these videos:
Don't try to master every challenge at once. Pick one area you feel stuck in—like hip flexibility or shoulder opening—and incorporate those specific drills into your daily practice for a week. Remember, apne tail bone pe dhyan (pay attention to your tailbone) and your breath. Consistency beats intensity every single time.
If you find yourself stuck or need a personalized approach, my classes are designed to guide you through these transitions safely, whether you're joining online or at my Chattarpur studio.
Manikarnika
Hi, I’m Manikarnika. I teach yoga in Delhi, but I’m just a mountain girl at heart who loves picking apricots and teaching with a healthy dose of fun. I believe yoga is for real bodies, not just the ones that look perfect on screen.
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