--- title: "Safe Yoga Asana Demonstrations with Modifications for Pain Relief" description: "Explore safe yoga asana demonstrations with Ritu. Learn to modify poses for knee and back pain, tailored for your body’s unique needs. Start your healing today." canonical: https://mytribe.in/yogritu/adapted-yoga-for-all-abilities/yoga-asana-demonstrations last_updated: 2025-09-22 --- # Safe Yoga Asana Demonstrations with Personalized Modifications Tribe Verified · 20 years of clinical yoga experience By [Yogritu](https://mytribe.in/yogritu) · Available online and at ऋतुYog Studio in Noida · ₹3,500 Per Month (12-15 Sessions) (estimate) Part of [Adapted Yoga for All Abilities](https://mytribe.in/yogritu/adapted-yoga-for-all-abilities). [View full gallery](https://mytribe.in/yogritu/adapted-yoga-for-all-abilities/gallery) I believe in showing you the *how* so you can practice safely. Here are some of my favorite asanas, broken down so you can see how to adapt them to your body, whether you are standing, sitting on a chair, or using support. ## Photos and videos - ![A glimpse into my daily yoga classes. Here I am demonstrating a variation of Bridge Pose (Setu Bandhasana) which is excellent for strengthening the back, glutes, and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ab77fc4-52b2-4376-afeb-2b102551bfcd) - ![Join my online yoga classes to find your balance. This pose, Triangle Pose (Trikonasana), is a wonderful standing posture for stretching the entire side of the body and improving balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18d87b7b-7ff9-4f3d-876f-641bd7c25fa2) - ![Unroll your mat with me in an online yoga class. This is the foundational Lotus Pose (Padmasana), a meditative posture that calms the mind and improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2f44735-9d7e-4363-afa4-ec61ace4ca3e) - ![Find your balance with Yogritu. This illustration represents the peace and centeredness we cultivate through our practice, available to you through online classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3816789-c143-4c4a-8a7e-7f3282b3147f) - [Video: This is a demonstration of Eagle Pose (Garudasana) in a natural setting. This balancing pose improves focus and strengthens the ankles and calves while stretching the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc22fb51-3697-45d4-86fc-b2b3b187fc93) - [Video: Practicing a seated spinal twist, Ardha Matsyendrasana, outdoors. This pose is excellent for increasing spinal flexibility and aiding digestion. Yoga is the highest form of self love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6dd740e-785c-4e2d-97d0-9bde430aa051) - [Video: This video demonstrates two powerful strengthening poses: Chaturanga Dandasana (Low Plank) and Purvottanasana (Upward Plank). These asanas show that the origin of many modern exercises is yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/365d4554-520e-45c2-b522-cafd011b9800) - [Video: A demonstration of Padahastasana (Hand to Foot Pose). This pose helps improve blood circulation and generates warmth, making it ideal for countering the stiffness that comes with cold weather.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f343cf5-ae08-4e7a-a8e8-21febc567451) - [Video: After a period of festivities, it's important to get back on the mat. This video shows simple movements to help you regain flexibility and feel coordinated in your body again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a5a42a2-efd8-43e5-a3eb-86297f82938c) - [Video: This video demonstrates a gentle sequence to help cleanse the system and shed extra kilos after the festive season. It's time to regain your flexibility with the magic of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25dce38c-23e4-43e0-9ad1-1ad304389a08) - [Video: A sequence of poses including Setu Bandh Asan (Bridge Pose), Matyasana (Fish Pose), and Bhujangasana (Cobra Pose). Regular practice of these asanas enhances lung function and respiratory health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/933a8366-01d3-4de6-ac32-2120b7954afe) - [Video: A demonstration of Chandra Namaskar, the Moon Salutation. This calming and cooling sequence promotes emotional balance and increases flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92e1779b-e117-4335-827f-95e8e8204a9f) - [Video: Are you afraid to do Surya Namaskar because of knee pain? This video shows a one-step variation that is completely safe for your knees, allowing you to enjoy the benefits without trouble.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43837618-08f4-42c2-a0a2-963b0f438d70) - [Video: A closer look at Ashwa Sanchalanasana (Equestrian Pose), a key part of Surya Namaskar. Practicing each asan of the sequence individually helps you build the command to perform the full flow perfectly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d39dbdd8-12ee-481e-add8-6c6705c50dd4) - [Video: It's not just about doing Surya Namaskar, but doing it the right way. This video rehearses two key components: the Backward Bend (Utthana Hastasana) and the Standing Forward Bend (Hasta Padasana).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa987f1f-6acc-4f82-93dc-9848370b0907) - [Video: A collage showing different variations of the Plank pose. Planks are fantastic for building core strength and creating a well aligned body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b07d13ea-074d-4bd0-9bb0-335111e97b39) - [Video: Practicing Chandra Namaskar (Moon Salutation) during Navratri. This sequence can help improve mental clarity, deepen spiritual reflection, and build both physical and mental flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5147e079-2f8a-439a-b9e2-ba6adbb839de) ## About Yoga Asana Demonstrations Most people hurt themselves by forcing their bodies into a 'perfect' pose. You will notice in these demonstrations that I focus on micro-adjustments—such as how to use a chair for balance or a cushion for alignment—to ensure the stretch happens in the right muscle without putting unnecessary pressure on your knees or lower back. Yoga is not one-size-fits-all, and these demonstrations are designed to show you exactly how to make the practice work for you, not the other way around. ### Why Form Matters More Than Flexibility Many of my students come to me worried that they aren't 'flexible enough' for yoga. My answer is always the same: if you can breathe, you can do yoga. Whether you are dealing with chronic *ghutne* (knee) pain, shoulder stiffness from office work, or back discomfort, the focus shouldn't be on how deep you can bend. It should be on how well you can move while staying safe. ### Clinical Adaptations In the videos above, you will see how I break down foundational poses like Surya Namaskar or Trikonasana. I demonstrate: * **Prop Usage:** How to use basic household items to modify poses. * **Alignment Checks:** Where to feel the stretch so you don't overstrain. * **Alternative Flow:** How to continue your practice if you cannot sit on the floor. My approach is rooted in clinical yoga. We aren't just moving to look good; we are moving to improve internal organ health, circulation, and joint mobility. If you see a pose you like but are worried it might be too hard for your current level, remember that we can always adjust it. The goal is to build strength and get you painless—the toning and weight loss are just byproducts that happen naturally along the way. ## About Yogritu I am Ritu, and I have been teaching for 20 years to prove that yoga is not about fancy, flexible poses—it is about healing. I don’t believe in one-size-fits-all, so I show you exactly how to modify every move to fit your body’s needs today. 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