Omkar Yoga Shala

Omkar Yoga Shala Traditional Yoga School in Rishikesh
Yoga Teacher Training Course
Yoga Alliance USA | 200H, 300H,500H
(4)

22/03/2026

In Triyanga Mukha Eka Pada Paschimottanasana, the bent-leg hip doesn’t always reach the floor — and that’s completely fine.

If you try to push it down forcefully, the pressure often goes into the knee, not the hip.
That’s where discomfort or strain can start building.

Sitting on a blanket or a little height helps the pelvis settle evenly and reduces stress on the knee.
From there, the posture becomes more stable and the forward fold feels more accessible.

A small adjustment in height can protect the joint and make the pose work in the right place.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 20 April 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

20/03/2026

While coming into Malasana, if the pelvis stays in a posterior tilt, the body tends to roll backward instead of settling into the squat.

In that position, the weight shifts behind the heels, the spine rounds, and balance becomes difficult to maintain.

Allowing the pelvis to move toward a more neutral or slight anterior tilt helps the weight come into the feet evenly.
From there, the spine can stay upright and the squat feels grounded instead of unstable.

Often the balance issue is not in the legs, but in how the pelvis is positioned.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

16/03/2026

The Moon Salutation moves with a quieter rhythm compared to the Sun Salutation.
The sequence encourages slower breathing, softer transitions, and a more inward focus.

Instead of building heat and intensity, this flow invites the body to lengthen and settle.
Each movement follows the breath, creating a steady, calm pace through the practice.

It can be a supportive sequence when the body feels tired or when the mind needs space to slow down.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

15/03/2026

Sometimes Adho Mukha Svanasana starts to feel uncomfortable in the wrists or even the middle of the back.
A common reason is that the weight ends up sitting mostly in the wrists instead of being spread through the whole palm.

When the base of the fingers and the center of the palm are not active, the chest tends to sink toward the floor.
That shifts pressure forward, compresses the wrists, and the upper back begins to collapse.

Pressing the entire palm into the mat — especially the base of the index finger and thumb — helps distribute the weight.
From there the shoulders can lift slightly, the spine lengthens, and the pose feels more supportive instead of heavy.

Often the difference comes from how the hands meet the ground.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

14/03/2026

Navasana often feels stable while the knees are bent, but the moment the legs start to straighten the body suddenly rolls backward.

A big reason for that is tight hamstrings.
When the hamstrings restrict the legs, the pelvis cannot stay upright. It tilts posteriorly, the lower back rounds, and the body weight shifts toward the lumbar spine. Once that happens, balance is easily lost.

Working gradually on hamstring flexibility allows the pelvis to stay more neutral and the spine to remain lifted. From there, extending the legs in Navasana becomes much steadier.

Balance in this posture doesn’t only come from the core — it also depends on how freely the legs can extend.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

13/03/2026

Many people feel that in Downward Facing Dog, the heels must touch the mat for the pose to be correct.

But the truth is, the position of the heels depends on the length of the hamstrings, calves, and the mobility of the ankles.
For many bodies, forcing the heels down can actually pull the spine out of alignment and make the posture heavier.

Keeping the knees slightly bent and the heels lifted often allows the spine to lengthen much better.
Once the back has space, the legs gradually adapt over time.

In this posture, the real priority is a long spine and lifted hips, not whether the heels reach the floor.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

12/03/2026

Sometimes we get very strict about where the back foot should point in twisting postures.
Many people try to keep it exactly at 90 degrees, thinking that’s the “correct” alignment.

But for many bodies, that position can actually make the hips too restricted, and then the upper body struggles to rotate.

Turning the back foot slightly less — around 45 to 60 degrees — often gives the pelvis more freedom.
Once the base feels comfortable, the spine can twist more naturally without forcing the movement.

The goal isn’t a perfect angle of the foot.
The goal is creating a position where the twist can happen smoothly and safely.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

07/03/2026

When moving from Urdhva Hastasana into Uttanasana, the focus is on the spine, not the floor.

Instead of rounding forward, hinge from the hips and keep the back long as you fold.
Let the torso move forward and down with control, even if the hands don’t reach the mat yet.

Maintaining length through the spine keeps the movement organised and protects the lower back.
Depth can come later — alignment comes first.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

28/02/2026

When moving from Chaturanga to Urdhva Mukha Svanasana, avoid pushing the body straight back.

Instead, let the chest glide forward first.
Slide the body slightly ahead of the wrists, roll over the toes, and then lift into the backbend.

That forward shift keeps the shoulders organised and prevents dumping weight into the lower back.
The transition should feel smooth and continuous, not abrupt.

A small change in direction makes the whole vinyasa feel controlled and steady.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

26/02/2026

Let’s correct Padangushthasana today.

Learn more with Omkar Yoga Shala

→ Online Yoga Teacher Training (200H)
Next batch: 16 March 2026
→ In-Person TTC (200H) – Rishikesh
Aug • Oct • Dec 2026 (Limited to 19 students per batch)
→ Daily Online Yoga Classes

📌 Link in bio
📞 WhatsApp: +91 9917029042
📧 omkaryogashala@gmail.com

The body you see in the mirror is just one layer of you.Yoga says we actually have five — from the physical body to the ...
01/12/2025

The body you see in the mirror is just one layer of you.
Yoga says we actually have five — from the physical body to the breath, the mind, the wisdom layer, and the deepest one… the bliss layer.

This carousel breaks down these Panchakosha in the simplest way, so you can actually understand what they mean without getting lost in heavy philosophy. 🌿
It’s basically a map of how we function on the inside.

To go deeper into yoga with Omkar Yoga Shala:

🧘‍♀️ Online Yoga TTC 200h (link in bio)
📅 Daily Live Yoga Classes (link in bio)
🏞️ In-Person Yoga TTC in Rishikesh (link in bio)

📞 Call/WhatsApp: +91 9917029042
📧 Email: omkaryogashala@gmail.com

All details and links are available in the bio. 🔗

Address

Rishikesh
249304

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 6am - 7:45pm
Sunday 6am - 8pm

Telephone

+919917029042

Website

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