Shvasa

Home
Shvasa

24-Hr LIVE yoga, fitness, cardio, strength training, meditation & breath work classes with top-rated teachers. Get the personal attention you deserve.

28/10/2026

3-Day Heal with Yoga Camp Now Live at Shvasa | Link in bio

Struggling with sciatica pain or lower back pain? The right yoga stretches may help ease muscle tension, improve mobility, and support your lower back.

Swipe through these 10 yoga poses for sciatica pain relief and lower back pain. Save this guide and check each slide’s caption for important yoga modifications to make your practice safer and more comfortable.

Disclaimer: These yoga poses may relieve or aggravate sciatica symptoms depending on the individual’s condition and stage of recovery. Their effects cannot be generalised. Practise each pose gently, with appropriate modifications, without forcing depth. If you experience any discomfort or worsening symptoms, release the pose immediately. Consult a qualified healthcare professional for guidance specific to your condition.

CAT–COW POSE (MARJARYASANA–BITILASANA)
Modification: Separate your legs and move slowly within a pain-free range. Avoid forcing your back into deep arches or rounds.

SPHINX POSE (SALAMBA BHUJANGASANA)
Modification: Keep your legs slightly wider to reduce the intensity of the backbend. Lift your chest only as far as feels comfortable.

CHILD’S POSE (BALASANA)
Modification: Place a block under your forehead or a cushion under your hips for support. Keep the bend comfortable.

LOCUST POSE (SHALABHASANA)
Modification: Keep your feet slightly apart and lift your chest and legs only a little. Skip the lift if it causes pain.

RECLINED FIGURE-FOUR POSE (SUPTA KAPOTASANA)
Modification: Keep the top leg at a comfortable distance from your chest. Avoid pulling it closer if you feel discomfort.

SUPPORTED BRIDGE POSE (SETU BANDHA SARVANGASANA)
Modification: Keep your feet slightly apart and place a yoga block under your sacrum. A cushion or bolster may also work.

SINGLE KNEE-TO-CHEST POSE (ARDHA PAWANMUKTASANA)
Modification: Bring your knee only as close to your chest as feels comfortable. Keep it farther away if needed.

RECLINING HAND-TO-TOE POSE (SUPTA PADANGUSTHASANA)
Modification: Keep your knee bent if your hamstrings feel tight. Lift your leg only within a pain-free range.

LEGS-UP-THE-WALL POSE (VIPARITA KARANI)
Modification: Kee

27/10/2026

Your body has ways of asking for help. Are you listening?

From thyroid concerns and PCOS to sciatica, back pain, stress, and digestive issues, the right yoga practice can support your journey towards better health.

Swipe through to discover yoga poses for different health concerns and find a practice that works for you.

Join Shvasa’s 3-Day Heal with Yoga Camp with live yoga classes led by our expert teachers, and take a step towards a healthier you.

Heal with Yoga. Practice Live with Shvasa.

[Yoga for PCOS, yoga for thyroid health, sciatica relief, lower back pain relief, gut health, stress management, neck and shoulder mobility, live online yoga classes]

25/10/2026

Constipation isn’t something you have to suffer in silence. Your gut deserves care, too.

Swipe through these 8 yoga poses that may help ease constipation, relieve bloating, and support better digestion.

Ready to reset your gut health? Join Shvasa’s Detox and Digestion classes or explore our 3-Day Health Reset Camp to kick-start healthier habits.

Practice live with our teachers and start your free trial — link in bio.

[constipation relief, yoga for digestion, gut health, yoga for bloating, digestive health, yoga for constipation, 3-day health reset, online yoga classes]

21/10/2026

In yogic philosophy, the seven chakras are energy centres associated with different aspects of our physical, emotional, and spiritual experience.

Working with them goes beyond asanas. A holistic yoga practice brings together:
✨ Asanas to build strength, stability, and body awareness.
🌬️ Pranayama to regulate the breath and cultivate awareness of your energy.
🧘 Meditation to quiet the mind, deepen self-awareness, and turn your attention inward.
🔔 Mantra chanting to focus the mind through sound and vibration.

Together, these practices offer different ways to explore the chakra system, develop a deeper connection with yourself, and cultivate a sense of balance within.

Save these 7 asanas as a starting point for your chakra-focused practice, and remember that yoga is about more than the poses. It’s about bringing your body, breath, and mind together.

Move with intention. Find balance within.

(Chakras, Yoga for Kundalini Energy, Yoga Philosophy, Balance your energy, Shvasa Yoga)

20/10/2026

This Dussehra, burn your excuses, beat procrastination, and stop putting your health on hold.

Make time for yourself, show up for your practice, and choose your well-being every day.

Happy Dussehra from Shvasa!

[Dussehra | Yoga for Health | Daily Yoga Practice | Healthy Lifestyle | Online Yoga Classes | Self-Care | Yoga Motivation | Build Healthy Habits]

19/10/2026

Goddess Pose is more than just holding a squat.

From building strength and endurance to improving mobility, balance, and coordination, these dynamic Goddess Pose variations take your practice to the next level.

Save these variations for your next practice and explore a new side of Kali Asana.

Practice live with a teacher at Shvasa.

(Dynamic Goddess Pose, Kali Asana, Goddess Pose variations, yoga for strength, hip mobility, yoga for flexibility, dynamic yoga, yoga for balance, online yoga classes)

18/10/2026

Struggling with Bird of Paradise (Svarga Dvijasana)? 🧘‍♀️

This advanced standing balance requires more than flexibility. It takes open hips, mobile shoulders, strong legs, and the ability to maintain your balance while holding a deep bind.

The key? Build your foundation before attempting the full pose.

These 11 chair-assisted drills will help you work on hip mobility, shoulder flexibility, hamstring length, and standing-leg strength to gradually work towards Bird of Paradise.

Save this sequence for your next yoga practice and take it one step at a time.

Practice live with a teacher at Shvasa.

(Bird of Paradise, Svarga Dvijasana, Bird of Paradise pose preparation, chair-assisted yoga, yoga for hip mobility, shoulder flexibility, yoga balance poses, advanced yoga poses, yoga flexibility drills)

16/10/2026

Think you’ve mastered Chair Pose? It’s time to take it up a notch.

These Utkatasana variations challenge your strength, balance, and control in different ways. From familiar to advanced, each variation brings a new challenge to your yoga practice.

Which one are you trying first?

Save this carousel for your next practice.

(Chair Pose, Utkatasana, Yoga Pose Variations, Advanced Yoga, Yoga Strength, Balance and Stability, Yoga Practice)

14/10/2026

This Navratri, explore the many forms of Devi through yoga.

Strength. Grace. Fearlessness. Stillness.

Rajkapotasana / King Pigeon Pose
Devi embodies both grace and fearlessness. This pose reflects her ability to remain powerful while embracing vulnerability.

Goddess Pose / Kali Asana
Inspired by Goddess Kali, this powerful stance represents strength, courage, and the destruction of negativity.

Kurmasana / Tortoise Pose
Devi’s power isn’t always fierce. This pose reflects the inward focus, patience, and stillness that nurture inner strength.

Kapotasana / Full Pigeon Pose
A deep backbend that reflects openness, courage, and the graceful strength associated with the Divine Feminine.

Reverse Warrior
Like Devi, this pose embodies strength with grace, reminding us to rise fearlessly and meet challenges with courage.

Nine nights. Infinite forms of Shakti.

Celebrate the power within you.
Which pose makes you feel most powerful?

12/10/2026

The center split isn’t built in a day. It’s built one drill at a time.
Samakonasana is one of yoga’s toughest splits, and getting closer takes more than just stretching. You need hip mobility, inner-thigh flexibility, and consistent practice.

Save these 8 drills to work towards your center split, and practice them in sequence.

Fire Hydrant Circles: Improve hip mobility and rotation while preparing your hip joints for the wide range of motion needed for a center split.

Dynamic Side Lunge Stretch: Stretch your inner thighs and adductor muscles while improving lateral flexibility for your center split journey.

Low Lunge Hip Rocks: Stretch your hip flexors and improve hip mobility to support a more comfortable and controlled stretching practice.

Dynamic Half Pigeon Pose: Release tension around your hips and improve hip mobility to support better flexibility in your yoga practice.

Dynamic Goddess Pose: Build inner-thigh flexibility, improve hip mobility, and prepare your lower body for deeper stretches.

Dynamic Frog Pose: Deepen the stretch through your inner thighs and groin to gradually improve the flexibility needed for a center split.

Dynamic Skandasana: Improve lateral flexibility, strengthen movement control, and increase adductor mobility to help you work toward a deeper center split.

Dynamic Wall-Supported Splits: Gradually increase your center split range of motion with supported stretching, allowing your inner thighs and hips to adapt over time.

Center Split (Samakonasana): Work toward your center split with consistent hip-opening exercises, inner-thigh stretches, and controlled flexibility training. Progress takes time, so focus on alignment and gradual improvement rather than forcing the pose.

[Center split, Samakonasana, center split flexibility, hip-opening exercises, inner thigh stretches, yoga for flexibility, hip mobility, adductor stretches, advanced yoga poses]

Address

NY
19703

Website

http://shvasa.com/

Alerts

Be the first to know and let us send you an email when Shvasa posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.