--- title: "Yoga Tutorials & Posture Guides | Improve Mobility with Ashrita" description: "Learn essential yoga tutorials and posture correction tips from Ashrita. Improve your mobility, relieve back pain, and find balance with guided sessions in Bengaluru." canonical: https://mytribe.in/zenyogashala/group-private-yoga-classes/yoga-tutorials-posture-guides last_updated: 2025-09-06 --- # Yoga Tutorials & Posture Guides for Better Mobility Tribe Verified · Expert-led yoga practice across Bengaluru. By [Ashrita](https://mytribe.in/zenyogashala) · Studio in Thanisandra, IKEA Nagasandra & Home visits in Bengaluru · ₹1,500 per session (estimate) Part of [Group & Private Yoga Classes](https://mytribe.in/zenyogashala/group-private-yoga-classes). [View full gallery](https://mytribe.in/zenyogashala/group-private-yoga-classes/gallery) Whether you are looking to fix your posture after a long day at the desk or want to master a specific pose, these practical guides are here to help you move with ease. No fancy equipment needed—just you and your breath. ## Photos and videos - ![My little model, Riya, demonstrating Ear Pressure Pose (Karnapidasana). This is an advanced hip-opening pose that stretches the entire back, shoulders, and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c63a68f-b246-482d-8312-c4e1ff10e7db) - ![A different angle of Karnapidasana. This pose stimulates the abdominal organs and thyroid gland, and is also said to be beneficial for ear problems and strengthening the lungs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83f5d863-a8fd-44e2-9ee8-57438d51f5aa) - ![A side view of Ear Pressure Pose. It's important to approach advanced postures like this with patience and care, always listening to your body's limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7178dadd-0eed-471d-882c-d288a8f9d453) - [Video: A tutorial for tight shoulders and hips, perfect for those who sit for long hours. This simple scorpion twist stretch can be a game-changer for releasing tension and improving breath capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71fdce03-b4d3-42e3-be62-a88cafea4a9d) - [Video: A quick guide on proper feet placement for standing. Correcting your stance can reduce pain, improve breathing, enhance circulation, and give you a more confident appearance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e78eed4-548f-4e28-9636-67568d56b11b) - [Video: If you sit for too long, this Malasana (yogic squat) flow is for you. This exercise strengthens the lower body, increases hip flexibility, and aids digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2619057b-fa03-4250-bf08-a8d16c091188) - [Video: A short flow demonstrating movements for tight hamstrings and hips. Consistent, gentle stretching is key to increasing flexibility and preventing injury in these areas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d8fbef8-67fd-4bdc-b106-27b547de6f2b) - [Video: A tutorial on neck mobility and flexibility movements. I guide you through gentle rolls, tilts, and stretches to relieve stiffness and prevent neck-related issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4442a508-5638-4b63-b1fb-e965599e586a) - [Video: Mobility exercises for those who sit for too long. This tutorial shows three levels of the couch stretch to release tight hip flexors and quads, which can help reduce lower back and knee pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e45cbf1-182f-4a79-8f9c-51a284717eff) - [Video: Flow with me. This is a short, dynamic sequence to get you moving and build balance and strength. Remember to repeat on the other side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adefaaed-376d-4879-ac82-5136f9f51f28) - [Video: A step-by-step tutorial on how to control your headstand. I explain how to engage your core and use your forearms for stability, so you can practice inversions with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1618ead1-1e67-4bc3-b366-704c50a516da) - [Video: What is Hatha yoga? In this video, I explain the origins, physical aspects, and benefits of this foundational yoga practice, which emphasizes the balance between body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/730bf0e5-dcd9-4a59-8fe4-25db69d94d72) - [Video: A playful and colorful flow through various poses, from inversions to deep side bends. This shows the creative and expressive side of a personal yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4bcbe49f-528f-4098-929f-2b30bfd85ce8) - [Video: A tutorial on Face Yoga. I demonstrate specific exercises to tone facial muscles, stimulate blood flow for a healthy glow, and reduce the appearance of wrinkles naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d37aba7d-b3f2-42ac-be61-6fe54550ff29) - [Video: A short clip showing a wall-assisted camel pose (Ustrasana). Using a wall for support can help you safely deepen your backbends and open your heart space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72a99044-530f-48c5-8675-3f4f9ff0d35a) - [Video: An intermediate yoga flow to challenge your strength, flexibility, and balance. I guide you through a sequence of classic poses like warriors, triangle, and bridge pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd16aa79-9f4a-4990-9761-a5bd97828d4c) - [Video: A demonstration of side plank (Vasisthasana). This pose is fantastic for targeting the oblique muscles and building core strength and stability throughout the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7155579-0351-46d5-b77e-b284a85ddf32) - [Video: A short flow in and out of a controlled headstand. This demonstrates the strength and balance that comes from a consistent inversion practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72726cf9-ad2f-411a-8114-43d999c6908f) - [Video: A poetic flow dedicated to the idea that our body is our temple. The sequence moves from a graceful dancer's pose to a restorative puppy pose, honoring the body in all its forms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08e365e8-8558-42a0-83e2-ca5566544813) - [Video: A tutorial on Surya Namaskar (Sun Salutation) using a chair. This variation provides stability and support, making the practice accessible for those with limited mobility or who prefer a gentler approach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20464c79-a427-4acd-90b3-8974e248321b) ## About Yoga Tutorials & Posture Guides If you find yourself stiff after a long day at your desk, I recommend starting with the Malasana (yogic squat) flow or the couch stretch. These aren't just for flexibility. They are designed to gently release deep-seated tension in your hips and lower back that builds up from sitting for hours. You do not need to be perfectly flexible to start—these movements are about feeling better in your own skin, not achieving a 'perfect' pose. ### Moving with Intention Yoga is rarely just about the final shape of an asana. When I teach these tutorials, the focus is on understanding your body’s unique limits and working within them to create space. Whether you are dealing with tight shoulders from driving in Bengaluru traffic or stiffness from a sedentary work life, the goal is always the same: comfort and longevity. ### What You Will Find Here * **Mobility for Daily Life:** Tutorials on hip openers and spinal decompression exercises designed to counteract the effects of desk jobs and long commutes. * **Foundational Techniques:** Guidance on essential poses like Hatha yoga basics and how to safely approach inversions, such as headstands, by engaging your core rather than straining your neck. * **Mindful Alignment:** Tips for proper feet placement and postural habits that you can integrate into your day without needing a mat. ### Why Practice With Me? I believe in a 'come as you are' approach. You do not need to be a seasoned yogi to practice these movements. My sessions in Thanisandra or at your home in Bengaluru are tailored to where you are right now. Whether we are focusing on breathwork, sound healing, or refining your alignment, my priority is to hold space for you to rest, move, and reconnect. If you are feeling overwhelmed, remember that consistency is always more important than intensity. Start with a few minutes a day, listen to what your body is asking for, and allow yourself the grace to rest when you need to. I am here to help you navigate your journey—whenever you are ready, just reach out. ## About Ashrita I am Ashrita, and I am here to hold space for you to move, breathe, and simply be. My goal is to help you feel safe and supported in your own body, whether you are stepping onto the mat for the first time or looking to deepen your practice. 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From ₹1,500 a month at a neighbourhood trust batch. ## Book To book Ashrita, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Group%20%26%20Private%20Yoga%20Classes%20by%20Ashrita.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.