---
title: "Yoga Instruction from a Certified Yoga Therapist for All Levels - mytribe"
description: "Transform your practice with expert Yoga Instruction. Rohit, a PhD-certified yoga therapist, offers online yoga classes in Hatha, Vinyasa, and more for all levels. Build strength, find peace, and start your holistic wellness journey today. Book a session now!"
canonical: https://mytribe.in/_rohit__prajapati/yoga-instruction
last_updated: 2025-09-21
---

# Yoga Instruction in Panaji

By [Yoga & Pilates by Rohit](https://mytribe.in/_rohit__prajapati) · I teach yoga that builds strength, mental focus, and spinal health with Vinyasa, Hatha, and advanced pose breakdowns, available online or in-person including beach sessions in Goa.

## Locations

Online classes, studio in Panaji & sessions across Goa

### Visit at

- Studio sessions at Kaizen Wellness Space, Miramar, Panaji (classes near Dona Paula, Campal, Altinho, Caranzalem, Caculo Mall, Fontainhas)
- In-person and beach sessions across Goa (Goa, Goa, India)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Outdoor Beach Yoga Flow

Open-air sunrise or sunset session on the beach focusing on breathwork and elemental connection.

Typically ₹700-1,000 per session (estimate)

#### Experience Details
* **Location:** Conducted on the sand at Miramar beach or nearby.
* **Timing:** Scheduled during golden hour (Sunrise or Sunset).
* **Style:** Flow-based practice synchronized with ocean sounds.

#### Logistics
* **Requirement:** Bring Your Own Mat (BYOM) policy applies.
* **Instruction:** Vocal cueing adapted for outdoor wind and wave noise.
* **Focus:** Emphasis on mental grounding rather than technical alignment.

### Premium Studio Group Yoga

60-minute Hatha or Vinyasa session in a climate-controlled studio with wooden flooring and props provided.

Typically ₹850-1,150 per session (estimate)

#### Session Specifications
* **Duration:** 60 minutes of guided practice.
* **Format:** Rotation between Hatha (static strength) and Vinyasa (flow cardio).
* **Group Size:** Limited to 8 to 15 participants for individual attention.
* **Instructor Level:** Led by PhD/MSc qualified instructors.

#### Facility & Amenities
* **Infrastructure:** AC studio with premium wooden flooring and high ceilings.
* **Equipment:** Use of sanitised high-density mats, cork blocks, straps, and bolsters.
* **Perks:** Access to the on-site wellness cafe post-workout.

### Virtual 1:1 Yoga Coaching

Live remote video session with real-time visual form correction and home-prop adaptation.

Typically ₹1,000-1,500 per session (estimate)

#### Virtual Setup
* **Platform:** Real-time interactive video call (Zoom/Google Meet).
* **Analysis:** Visual monitoring of form with verbal corrections.

#### Adaptation
* **Space:** Training adapted to available home space.
* **Props:** Usage of household items (sofa, wall, belts) in place of studio equipment.
* **Sequence:** Custom routine designed for specific needs like desk-job stiffness.

### Private 1:1 Therapy or Skill Session

Personalized 60-minute biomechanical assessment and training focusing on injury rehab or advanced inversions.

Typically ₹1,500-2,000 per session (estimate)

#### Custom Training Focus
* **Therapeutic:** Management of spinal issues, diabetes, or PCOS.
* **Advanced Skills:** Technical training for Bakasana, Headstands, and parallette work.
* **Assessment:** Initial mobility check to identify stiffness or weak points.

#### Session Features
* **Correction:** Hands-on tactile adjustments for alignment and safety.
* **Equipment:** Use of specialized props like wall ropes, parallettes, and chairs.
* **Feedback:** Specific drills and homework exercises for progress tracking.

## About Yoga Instruction

### My Philosophy

Yoga for me isn't just about stretching or fitness. Shakti hi jeevan hai, durbalta hi mrityu hai (Strength is life, weakness is death). I treat yoga like medicine for the mind and body. It's not just a workout, it's a work-in. I want my classes to help you find sukoon and shanti (peace and tranquility) inside, not just a sweaty mat.

### What Happens in My Classes

Expect more than just poses. I mix strength, mental focus, and a bit of spiritual wellness every time. Breath is the anchor - we use it like a moving meditation. I always say, Tu es maan ka daas na ban es maan ko apna daas bna le (Don’t be a slave to your mind, make your mind your slave). The goal is to build control over your mind, not let it run wild.

### My Main Focus Areas

- Vinyasa yoga instruction: Dynamic flows that build heat and energy.
- Hatha Yoga: Good for foundation, mobility, and flexibility.
- Advanced yoga poses guidance: I love teaching inversions and arm balances - Bakasana, Sirsasana, Handstands - breaking them down so anybody can try.
- Yoga for spinal health: Specific therapy and posture work for your body’s needs.

### How We Practice

You can train with me online from anywhere. If you’re in Goa, join me for personal or group sessions, including my favorite - sunrise or sunset beach yoga experience. Practicing by the sea hits different.

### My Approach

I believe in Kaizen - slow and steady progress. No shortcuts. Consistency and showing up matter more than perfection. Every day, just try to get 1% better. That’s it.

## Highlights

Browse through Yoga & Pilates by Rohit's best work.

### [Featured](https://mytribe.in/_rohit__prajapati/yoga-instruction/featured)

- [Video: This video of a Sirsasana, or headstand, captures the essence of my practice here in Goa. It's about finding stability and peace even when the world is in motion, using the sound of the ocean as our guide. This is the kind of strength and focus I help my students build, whether they are beginners or advanced practitioners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca7410c8-ffba-4f6b-8b14-cde7d777b60b)
- [Video: Mastering Bakasana, or Crane Pose, is a journey of building strength, focus, and overcoming fear. In this video, I demonstrate the key steps from the ground up, showing how to engage your core and find that moment of balance. I break down advanced poses like this so anyone can learn to take flight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b016775-e026-44a3-a9b0-bc0004e5e1a2)
- ![There is a special energy when we practice together on the beach. This is a shot from one of my group sunset sessions, where students are finding their balance in Virabhadrasana III. My group classes are designed for all levels, creating a supportive community where everyone can grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76268ae7-3981-4679-b4db-0fc98c72058e)
- [Video: Using parallettes adds a new dimension to handstand practice, demanding greater wrist strength and control. This video shows a transition from a tucked position to a full handstand, a movement that builds incredible upper body and core power. I guide students through progressions like this to safely advance their inversion practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5db35c0-963b-498b-9812-f9c28a2a2565)
- [Video: Here is a look at a Vinyasa flow sequence during a personal session on the beach. We move in sync with the breath and each other, transitioning smoothly between poses like Warrior I and Triangle Pose. This dynamic practice builds heat, improves flexibility, and calms the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42ea29f1-190f-464c-84c2-29efd785ec3c)
- [Video: This is a demonstration of Vakrasana, a simple but powerful seated spinal twist. As you can see, the movement is slow and controlled to maximize the benefits, which include improved spinal flexibility, better digestion, and toning of the abdominal muscles. I often include therapeutic poses like this to address specific health goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81c08598-628e-4377-a426-81d8148c5e2a)
- ![Tu es maan ka daas na ban es maan ko apna daas bna le. Don’t be a slave to your mind, make your mind your slave. This is the core of my teaching. Finding stillness through meditation, especially with the ocean as a backdrop, is how we begin to master our inner world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8025611-9492-4438-852f-c476ea6ec562)
- [Video: The Standing Chakrasana, or Wheel Pose, is a deep backbend that opens the heart and builds full-body strength. This video shows the controlled movement required to enter and exit the pose safely. It's an excellent asana for improving posture and energizing the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/430a9a22-6473-48f9-837e-862211576bb5)

### [Goa Beach Yoga](https://mytribe.in/_rohit__prajapati/yoga-instruction/goa-beach-yoga)

- ![A sunrise yoga session begins with greeting the sun. Here, my group class is performing Urdhva Hastasana, a simple upward salute that stretches the spine and opens the body, setting the tone for the practice ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/039ca9c1-650a-4c07-82ff-8feb4982a0f3)
- ![Students in my beach class practice Bhujangasana, or Cobra Pose, in a circle on the sand. This foundational backbend is excellent for strengthening the spine, opening the chest, and improving posture, with the fresh sea air enhancing every breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24d29ca8-7247-43ad-ac64-d3053683abe4)
- ![I am guiding my students through a standing spinal twist during a morning beach workshop. This pose helps to increase flexibility in the spine and shoulders while improving balance on the uneven surface of the sand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58da6a9b-0826-49e8-aab4-ac8256ebee45)
- ![Finding stability in Vrikshasana, or Tree Pose, on the sand is a beautiful challenge. It forces a deeper engagement of the core and improves focus. Here you can see a group class embracing the moment together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60feb35a-68f6-4ab5-b569-87fb4572f87b)
- ![A seated side bend, or Parivrtta Janu Sirsasana, allows for a deep stretch along the side of the body. In this group session, you can see how I guide students to find their own comfortable depth in the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a8fe6bf-97dd-4f79-b58c-62d801dd324d)
- ![Here, my students are practicing the arm variation of Gomukhasana, or Cow Face Pose, while seated on the beach. This is a fantastic shoulder opener that helps relieve tension in the upper back and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df2c1c17-09ed-4db5-9a9c-5ee6d7708f32)
- ![I believe breath is the anchor. Here, I am leading a group in a seated pranayama or breathing exercise to center our minds before we begin the physical asana practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fe96928-bf60-4c61-b070-d1f3655de5aa)
- ![In this photo, I am instructing a group as they hold Balasana, or Child's Pose. This resting posture is essential in any practice to reconnect with the breath and gently stretch the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b032ab8b-9849-45ac-9d0c-c07a6e59e7af)
- [Video: This video shows a dynamic Vinyasa flow with a student against the backdrop of the Goan sea. It demonstrates how I structure personal sessions to be both challenging and synchronized with the natural environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42ea29f1-190f-464c-84c2-29efd785ec3c)
- ![A happy and energized group after a fulfilling sunset yoga flow. Practicing together builds a wonderful sense of community and shared accomplishment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/977d5fa2-5935-4603-8eef-98c03edc3a1d)
- ![We always end our sessions with a moment of quiet reflection. Here, a group sits in a meditative posture, absorbing the benefits of their practice and the peaceful beach atmosphere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9649efd3-7e6e-4121-92ee-dec0562155f4)
- ![This is the banner from a recent wellness workshop I conducted with Kaizen Goa. My beach yoga sessions are part of a larger wellness philosophy focused on sustainable, daily growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d482d0c-951a-41fb-8166-9f7f7bb8d59d)

### [Advanced Inversions & Arm Balances](https://mytribe.in/_rohit__prajapati/yoga-instruction/advanced-inversions-arm-balances)

- [Video: This video demonstrates the Wide Arm Headstand, an advanced variation of Sirsasana that requires significant shoulder stability and core control. I teach the progressions needed to build up to this level of strength and balance safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f11ee8e4-9f8f-4df3-bdc1-a3fb9348ccea)
- [Video: This sequence shows the transition from Bakasana (Crane Pose) to Eka Pada Bakasana (One-Legged Crane Pose). This progression challenges your balance and deepens the engagement of your core and arm muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5116acb7-bb69-4050-b9a3-60c3f3ecd778)
- [Video: This video breaks down the entry into Bakasana, or Crane Pose. Notice the focus on shifting weight forward and lifting the core, which are the keys to finding flight in this fundamental arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b016775-e026-44a3-a9b0-bc0004e5e1a2)
- [Video: Handstands on parallettes are a powerful way to build wrist strength and control. This video shows the controlled press up into a handstand, a skill that I teach through dedicated drills and conditioning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5db35c0-963b-498b-9812-f9c28a2a2565)
- [Video: Performing a headstand on the beach adds the challenge of an unstable surface, requiring intense focus and micro-adjustments. This video showcases the level of control that a consistent inversion practice can develop.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca7410c8-ffba-4f6b-8b14-cde7d777b60b)
- ![A handstand captured in the middle of a peaceful, natural path. Inversions like this are not just physical feats; they change your perspective and build mental resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c577ffa6-5daa-476f-9a3f-0853217566a2)
- ![Holding Bakasana surrounded by nature. Arm balances connect us to our inner power and teach us to be fully present in the moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0855335-0fc7-4ec8-b63c-6c6b70e4b0a9)
- [Video: This video shows a dynamic flow incorporating an advanced arm balance, Koundinyasana. My classes often include these challenging transitions to build strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af3cb4e9-cc53-4e32-8ddd-25a7d196c365)
- [Video: Here is a demonstration of a headstand flow, moving the legs through different positions while inverted. This drill improves core strength, balance, and overall control in Sirsasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd92d241-001b-4c41-a441-07307ed0f1ae)

### [Foundational & Vinyasa Flows](https://mytribe.in/_rohit__prajapati/yoga-instruction/foundational-vinyasa-flows)

- [Video: This video showcases a classic Hatha yoga flow, moving through poses like Upward-Facing Dog and Crow Pose. This style focuses on building a strong foundation, improving flexibility, and connecting mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cabb6034-2a29-4bc2-b10d-337806b17030)
- [Video: I view yoga as medicine for the mind and body. This sequence demonstrates a typical flow from my classes, moving from pranayama to asanas like a lunge twist, designed to energize and heal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c771c8e6-5d7d-4d1e-b75f-b39da2f77f82)
- [Video: A glimpse into my morning Vinyasa routine. This sequence includes foundational poses like Downward-Facing Dog, Warrior II, and Triangle Pose, all linked together by breath to build heat and focus for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d5ba4f7-d7ef-4658-81e2-cd6c6c12fd5a)
- [Video: Here I am demonstrating a creative Suryanamaskara or Sun Salutation using a Pilates chair. I enjoy blending disciplines to challenge the body in new ways and keep the practice fresh and engaging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/263d4ba0-c27e-4c5c-9f79-10cc82d5b6fb)
- [Video: This video focuses on a core-strengthening sequence that also builds leg stability. The movements, including variations of leg raises and roll-downs, are fundamental for supporting more advanced yoga postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b3c3fe2-8d50-4ef5-8819-daa8fe47c48d)

### [Yoga for Spinal Health & Therapy](https://mytribe.in/_rohit__prajapati/yoga-instruction/yoga-for-spinal-health-therapy)

- [Video: The Standing Chakrasana, or Wheel Pose, is one of the most effective asanas for enhancing spinal flexibility and strength. This video shows the proper form to safely open the chest and shoulders while energizing the entire spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/430a9a22-6473-48f9-837e-862211576bb5)
- [Video: Vakrasana, or the Seated Twist, is a key therapeutic pose I teach for spinal health and digestive wellness. This video demonstrates the gentle twisting motion that helps to relieve back stiffness and stimulate the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81c08598-628e-4377-a426-81d8148c5e2a)

### [The Yogi's Path: Mindfulness & Philosophy](https://mytribe.in/_rohit__prajapati/yoga-instruction/the-yogi-s-path-mindfulness-philosophy)

- [Video: This is my core philosophy: "Shakti hi jeevan hai, durbalta hi mrityu hai." Strength is life, weakness is death. This strength is not just physical, but mental and spiritual, cultivated through consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a4e7335-cb95-4425-80df-bcd53603a036)
- ![Meditating on the beach is a powerful way to practice mastering the mind. The goal is to find inner quiet amidst the external sounds of the waves, teaching us to remain centered no matter the circumstance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8025611-9492-4438-852f-c476ea6ec562)
- [Video: "Through Yoga, I attain Shiva." This video shows my personal practice of pranayama and asana as a form of meditation. Each breath and movement is a step towards connecting with a deeper consciousness and inner stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/847d74f1-a9ed-4557-8ec7-b317dcc20db2)
- [Video: "Shiv" saath hai to asambhav bhi sambhav hai. With Shiva, even the impossible becomes possible. Here, I am practicing Nadi Shodhana pranayama with fellow yogis, a breathing technique to balance energy and calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f90b0541-a0c0-4305-906c-82d163634d8c)
- [Video: Peace can be found in many places: in the presence of the Adiyogi, in the quiet of nature, and on the yoga mat. This video is a reminder that the ultimate goal of our practice is to find that peace within ourselves. My online sessions are designed to help you on that journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0943dd48-507b-49b7-ba72-ca21f8466678)
- [Video: "Vayam bhagyasya apekshaya parishrame adhik vishwasamah." We believe in hard work more than luck. This principle of Kaizen, or steady effort, is central to my teaching. This video captures the discipline of practicing no matter the weather.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3df21156-755e-4080-9c2b-a202033a37e9)

## Meet your expert

[Yoga & Pilates by Rohit](https://mytribe.in/_rohit__prajapati)

### My story

Hey, I’m Rohit. Most days you’ll find me upside down or somewhere chasing sukoon (peace) in nature. Yoga isn’t just my job, it’s my life – I’ve studied it deep, from BA to PhD, but I’m still learning every day. Kaizen, you know? Always a bit better. From foggy Bangalore hills to Goan beaches, I keep moving, meeting people, chilling with my bhai log (friends). Connection matters most – with family, with yourself. Hum raah taake bethe hai... let’s walk together. 😉

### My work

- **Yoga, Pilates & Yogalates Classes**: I teach Hatha, Vinyasa, arm balance yoga, pilates (mat, reformer, chair), and my Yogalates fusion classes.
- **Mindful Core Strengthening**: Classes blend ancient yoga with modern pilates - it’s not just a workout, it’s a work-in for body and mind.
- **Online & Personal Sessions**: Join me in person or online, wherever you are. All levels welcome, beginners to advanced.
- **Intentional Movement Workshops**: Expect to be challenged, build strength, move with purpose, and yeah, you’ll feel the burn!

## More services from Yoga & Pilates by Rohit

- [Pilates Instruction](https://mytribe.in/_rohit__prajapati/pilates-instruction) · ₹400-3,500 per session (estimate)
- [Yoga & Pilates Fusion](https://mytribe.in/_rohit__prajapati/yoga-pilates-fusion) · ₹400-1,500 per session (1 hour) (estimate)
- [Personal & Group Training](https://mytribe.in/_rohit__prajapati/personal-group-training) · ₹800-2,500 per session (estimate)

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## Book

To book Yoga & Pilates by Rohit, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20Instruction%20by%20Yoga%20%26%20Pilates%20by%20Rohit.)