Yoga Lady

Postures: Alignments & Bandhas

Correct alignment of the body is crucial when practicing the Power Yoga postures. The weight of your body must be distributed evenly and grounded in the floor. Checks and balances must be applied, so that the whole body is held in balance for each posture. It is important to sit and stand up straight at the beginning of each posture. By extending the spine, you create more space between the vertebrae, allowing freedom of movement. To support the spine fully, you must engage all the muscles in your body, which you must teach to work in harmony with each other.

Reverse Plank Pose

reverse plank

Supine Pigeon Pose

sumit pigeon
Supine Pigeon pose (we are talking about supta eka pada rajakapotasana here, to be precise) is a hip-opening forward bend that is a staple of modern vinyasa-style yoga classes. And for good reason - it stretches the psoas and hip flexors of the extended leg, and the gluteus minor of the bent leg, all the while opening the hips. It also increases vitality by stimulating organs such as the thyroid and adrenals. Abdominal organs and pubic region receive more blood. It reduces tightness on the hip sockets, and helps to open the sacrum area.

If you have recently had hip or knee replacement surgery, Supine Pigeon (with some modifications) - is the one for you! Please practice this pose carefully with the supervision of a qualified and experienced teacher. 

Fish Pose (Matsyasana


If you have read any of my other posts, or know me at all, you know that Matsyasana (Fish) is my favorite asana. For me, fish heals a multitude of ills. In fact, many ancient texts refer to Matsyasana as "destroyer of all diseases." Whether active or supported, this pose relieves stiffness and tension in your neck and back. This backbend pose also stretches the muscles in your groin (psoas), abdominals, and chest (intercostals), provides an opening at the heart and throat chakras, and stimulates the thyroid. For those of us who spend most of our day hunched over a desk at work, or round our shoulders over a mobile device while engaged in a battle of wits playing "Words with Friends," matsyasana helps correct our often horrendous posture. In my favorite variation of the active pose, I instruct my students to lie on their backs with their arms tucked closely by their sides, and roll their shoulders back and chest open. Then I have them place their wrists directly under their sit bones. This little adjustment can bring tremendous relief for carpal tunnel sufferers. On an inhale, press into the hands and forearms, draw the shoulder blades (scapula) together and down the back, and bring the torso and head off of the floor. Then, gently, place the crown of the head down on the mat leaving a nice arch in the back and open chest. To protect the neck, there's very little weight on the head.

Three Legged Dog Pose(Downward Dog Split)

downdog split pose

We get an awesome hamstring stretch and all along the entire leg. It feels good to open up that hip flexor as well.
Just like Downdog, this pose is great for aligning the spine, elongating the back, legs and arms. This pose can really open up the chest and heart as well.

Triangle Pose Variations

triangle pose

This classical asana awakens the Svadhisthana chakra, liberating coveted fears of connection to oneself, others, or power objects. A deep sense of tranquillity and receptivity bathe the yogi as the adrenal system is nourished, abolishing all stress responses. Surrendering in this pose evokes a profound intimacy to one's true intention.

Waterfall Warrior Pose


The Warrior Poses (Virabhadrasana) are named after a powerful, auspicious warrior, Virabhadra, from Hindu history. When you perform one of the warrior poses, feel the strength of this pose and imagine yourself capable of anything that needs to be accomplished — because you are! Think of the strength, balance, and nobility of a warrior. Feel the power as your hands stretch up to the sun and your feet root to the earth. This pose helps you realize that no matter what you facing in your personal life, at your core you are balanced and strong.

The warrior is an empowered person with a definitive sense of selfhood. Warriors know who they are in themselves and in relation to the world. Their sense of self is neither inflated nor weak. They have the inner strength and resilience to see their dreams materialize into reality and the stamina to meet physical and emotional challenges.

Waterfall Warrior Pose: Clasp your fleshy palms together behind your back in Yoga Mudra, as shown in the picture. Engage your abdominals as you flow down exhaling. The power of your activated core drives this pose keeping your low back protected. The distance you go across the front bent knee on the down flow is totally dependent upon your individual level of both comfort and flexibility. You can end on the down flow and go deeper toward the ground flowing into a "runner's" low lunge and on from there to your next pose.

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Weight Loss - Myths & Facts
Alignments & Bandhas
Power Yoga In Hollywood
Power Yoga For Weight Loss...
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How to Lose 20 lbs with Power Yoga
Power Yoga, the fitness mantra of
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Ashtanga Vinyasa Yoga v/s Power Yoga
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