Pragya Yoga: Tips & Tricks

Ardha Chandrāsana turns a wobbling standing balance into a lesson in steadiness, hip strength, open breath, and calm focus.

Nāḍī Śodhana Prāṇāyāma turns one soft alternate-nostril breath into a daily reset for focus, patience, and calmer replies.

Vajrāsana turns a simple kneeling seat into a lesson in steady posture and calm response. This 4-card set covers benefits, age-wise adaptations, safer chair alternatives, a diamond mnemonic, and a one-breath message reset for daily life.

Uṣṭrāsana (Camel Pose) opens the chest, shoulders, and hip flexors while teaching a slow, steady kind of courage. This 4-card set covers benefits, age-wise modifications, anatomy, who should practise or avoid the full backbend, and a one-breath doorway reset for daily life.

Uttānāsana (Standing Forward Fold) — the pose your body already knows from picking things off the floor. This 4-card set covers Sanskrit etymology (ut = intense, tān = stretch), physical and emotional benefits, age-group guidance for all four groups, the UT=upward / TAN=stretch mnemonic, and a no-mat floor-pickup practice grounded in Bhagavad Gītā 6.25 — śanaiḥ śanair uparamed buddhyā dhṛti-gṛhītayā.

Paschimottānāsana (Seated Forward Bend) — the forward fold your body already knows from tying your shoelaces. This 4-card set covers Sanskrit etymology (paschima = west / back body, uttāna = intense stretch), physical and emotional benefits, age-group guidance for all four groups, the PASCHI = West mnemonic, and a no-mat desk-chair practice grounded in Yoga Sūtras 2.47 — Prayatna-śaithilyānanta-samāpattibhyām.

Setu Bandhāsana (Bridge Pose) — the hip-lift your body makes every time you rise from a chair. This 4-card set covers Sanskrit etymology (setu = bridge, bandha = lock), physical and emotional benefits, age-group guidance for all four groups, the S-E-T-U mnemonic, and a bedtime no-mat bridge practice grounded in Chāndogya Upaniṣad 8.4.2 — tad eṣa setur vidhṛtiḥ.

Vīrabhadrāsana I (Warrior I) — the pose your body already knows from reaching for the top shelf. This 4-card set covers the Sanskrit etymology (vīra = hero, bhadra = auspicious), physical and emotional benefits, age-group guidance for all four groups, the VĪRA mnemonic, and a no-mat overhead-reach practice grounded in Bhagavad Gītā 2.48 — yogaḥ karmasu kauśalam.

Trikoṇāsana (Triangle Pose) — the geometry your body already knows, every time you reach sideways on a shelf. This 4-card set covers Sanskrit etymology, physical and emotional benefits, age-group guidance for all four groups, the TRI mnemonic, and a no-mat standing queue practice grounded in Bhagavad Gītā 6.5.

Śavāsana (Corpse Pose) — the hardest pose in yoga, and the one you already do every night. This 4-card set covers Sanskrit etymology, physical & emotional benefits, age-group guidance for all four groups, the ŚAVA mnemonic, and a no-mat bedtime practice grounded in Haṭha Yoga Pradīpikā 2.2.

Sukhāsana (Easy Pose) — the seated posture you have been doing your whole life without calling it yoga. This 4-card set covers Sanskrit etymology, physical & emotional benefits, age-group guidance for all four groups, a SUKHA mnemonic, and a no-mat desk practice grounded in Patañjali's Yoga Sūtras 2.48.

Bhujangāsana (Cobra Pose) — the antidote to a screen-forward day. This 4-card set covers Sanskrit etymology, physical & emotional benefits, age-group guidance for all four groups, a BHUJA mnemonic, and a no-mat desk practice grounded in a Kaṭha Upaniṣad 1.3.14 quote.