---
title: "Yoga Instruction for Beginners & Stress Relief in Mumbai - mytribe"
description: "Find balance with expert yoga instruction in Mumbai. Sonali offers private and group yoga classes for beginners, focusing on stress relief and holistic wellness. Start your journey to a healthier mind and body. Book your trial class on Tribe today!"
canonical: https://mytribe.in/_shindesonali6/yoga-instruction
last_updated: 2025-08-20
---

# Yoga Instruction in Mumbai

By [Sonali Shinde](https://mytribe.in/_shindesonali6) · I teach yoga classes for all levels with a focus on safe alignment, props for support, and a mix of asana, pranayama, and meditation so anyone can join and practice comfortably.

## Locations

Studio classes in Versova & home visits across Mumbai

### Travels to

- Home visits across Mumbai Metropolitan Area (Mumbai Metropolitan Area, Mumbai Metropolitan Area, Maharashtra)

### Visit at

- Classes at Krida Sports & Academy, Versova, Mumbai (conducts sessions near Juhu, Lokhandwala, DN Nagar, Oshiwara, Seven Bungalows, Juhu Beach)

## Pricing guide (estimates)

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

### Private 1-on-1 Session

Personalized 60-75 minute session at home or studio tailored for injury rehab, prenatal care, or advanced skills.

Typically ₹1,200-1,800 per session (estimate)

#### Session Specifics
*   **Venue:** Choice of home visit (within Andheri vicinity) or private studio slot.
*   **Duration:** Extended sessions lasting 60 to 75 minutes.
*   **Scheduling:** Flexible timing based on mutual availability rather than fixed slots.

#### Customized Training
*   **Goals:** Tailored sequences for weight management, prenatal care, senior mobility, or injury rehabilitation.
*   **Assisted Work:** Includes deep assisted stretching (passive yoga) to improve range of motion.
*   **Advanced Spotting:** Safe guidance for inversions like headstands and advanced backbends.

#### Wellness Integration
*   **Breathwork:** Dedicated segment for Pranayama and guided meditation.
*   **Tracking:** Close monitoring of alignment and physical progress.

### Monthly Group Batch (3 Days/Week)

12 sessions per month at Krida Sports Academy using Iyengar-style props and manual alignment adjustments.

Typically ₹2,800-3,500 per month (estimate)

#### Class Logistics
*   **Schedule:** 12 sessions per month held on Tuesdays, Thursdays, and Saturdays.
*   **Duration:** 60 minutes per session.
*   **Batch Size:** Limited to 8-15 students to ensure individual attention.

#### Facility & Equipment
*   **Location:** Conducted at Krida Sports Academy, Andheri West (Functional multi-purpose hall).
*   **Props:** Full access to metal alignment chairs, yoga belts, wooden blocks, and bolsters.
*   **Infrastructure:** Standard flooring with ceiling fan ventilation; students typically bring personal mats for hygiene.

#### Methodology
*   **Style:** Mix of Hatha foundation, Iyengar alignment, and mild Vinyasa flows.
*   **Corrections:** Instructor provides hands-on tactile adjustments for posture improvement.
*   **Adaptability:** Exercises modified for joint pain, back issues, or senior citizens.

## About Yoga Instruction

### Why I Teach Yoga

Yoga has always been my space to breathe and just be myself. For me, it’s never about getting the “perfect” pose, but more about finding some peace, balance, and quiet inside. Each class is a fresh start, and I love helping others discover this for themselves.

### My Approach

- We do more than just asanas - every class brings together body and mind with pranayama and meditation.
- I focus a lot on safe alignment, using props like blocks, straps, and chairs so everyone can practice safely. If you’re a little stiff or worried about injury, don’t stress.
- You’ll find both Hatha yoga guidance and some gentle Iyengar-inspired moves in my classes, depending on what you need.
- I’m big on overall well-being, not just flexibility. Whether you need stress relief yoga classes or want to fix your digestion, I try to make space for every goal.

### What It’s Like in My Class

- Beginner to intermediate yoga, with hands-on help if you want it.
- Lots of support through props and modifications.
- Guided pranayama sessions and meditation to calm your mind.
- Friendly, zero-judgment zone. You grow at your own pace.

### Who Can Join

Anyone, really. Like I always say, “Yoogaa karanyaasaathi tumcha vay kaay, vajan kiti, he paahanya peksha tumhi karnar ka, he vichar kara.” (Don’t worry about age or weight, just ask yourself if you want to give it a try.) My classes are extra helpful if you’re sitting all day or have nagging aches and pains. Let’s figure out what works for you - together.

## Highlights

Browse through Sonali Shinde's best work.

### [Featured](https://mytribe.in/_shindesonali6/yoga-instruction/featured)

- ![My focus is always on helping you find your potential safely. Here, I'm providing hands-on support for a student in Urdhva Dhanurasana, or Wheel Pose, ensuring correct alignment to deepen the backbend without strain. This is a core part of my teaching philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/102fa757-1f7b-424d-b2c8-f0bddb30d4d0)
- ![The joy of practicing together is unmatched. In my group classes, we often use partner work to build trust, support, and balance, proving that yoga has no age limit. It's all about finding energy and breathing together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04ee33cb-12fa-4cc8-9d55-23027103c867)
- [Video: My personal practice is my foundation. This clip shows a sequence moving into Sirsasana, or a supported headstand, which is a powerful inversion for building core strength and focus. I use insights from my own practice to guide my students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ddcac76-0b1a-477f-a06a-a19dd99d680a)
- [Video: Taking our practice to the beach brings a new level of peace and connection. This video shows one of my outdoor sessions, where we combine asanas and pranayama with the calming sounds of the ocean for a truly refreshing experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59e5c937-d234-4857-9325-9d57357f5245)
- [Video: Props are our best friends in yoga. This video demonstrates how I use a chair to help a student safely explore a deeper headstand variation, making advanced postures more accessible and building confidence step by step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c6b02ad-0a8c-495b-a15e-dd0e4d21d336)
- ![I am proud to be a 500-hour qualified yoga teacher. My training is ongoing because I believe in providing the most knowledgeable and safe guidance in every class, from yoga philosophy to detailed asana alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34d6ee08-a53e-461f-b489-edaf77b79824)
- [Video: Yoga can also be playful and connective. This is a glimpse into an acro-yoga practice, which is a beautiful way to build trust, communication, and strength with a partner. It’s a different kind of moving meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40a4f13c-8f8a-4eeb-b5b8-d3815ad67b62)

### [Group Classes: A Supportive Community](https://mytribe.in/_shindesonali6/yoga-instruction/group-classes-a-supportive-community)

- ![A beautiful moment of connection and support between two students in my class. Partner stretches like this help improve balance and flexibility while fostering a sense of community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11a2a1f3-6f72-4940-9e52-2bcc174e5a68)
- ![Students in a group class moving through a gentle backbend, raising their arms to open the chest and shoulders. Each person is encouraged to move within their own range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04fb274c-b351-4d56-ba14-56248f52aeba)
- ![A collage showcasing the variety of students and interactions in my group sessions. From partner balances to individual poses, the focus is always on shared energy and mutual support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35ca69a5-7b8e-4bba-a663-555b51a3c230)
- ![A group of students practicing Malasana, or the Garland Pose. This deep squat is excellent for opening the hips and grounding our energy, and we often hold it to find stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ac68c10-3170-42a5-9874-1c0bd584627e)
- ![From my perspective as a teacher, this is a view of my class in Balasana, or Child's Pose. This resting posture is a reminder that the goal is serenity and finding peace in our own bodies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7808b802-a317-4229-a3be-b444734aacd4)
- [Video: An outdoor rooftop session where we flow through various asanas, from seated meditation to standing poses like Tree Pose (Vrksasana). Practicing under the open sky adds a powerful element to our session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/317bc7ab-cb91-4163-a702-61bf39d862a1)
- ![Here I am assisting a younger student with a standing balance pose. My classes are for all ages, and I provide individual attention to help everyone grow in their practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/936bc676-9a09-4a07-80bb-f7c65cb0cc38)
- ![Students in a seated forward bend, Baddha Konasana (Bound Angle Pose). This posture helps release tension in the inner thighs and groin, and we focus on breathing into the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f441fb5-587a-4116-8e33-63f195450daa)
- ![A moment of collective stretching in a group class. We are all working on lengthening our spines and opening our shoulders, creating a unified and focused atmosphere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87f5260b-4f99-4f02-83c0-8c8a26df4637)
- [Video: This video shows a dynamic flow from my Ashtanga Vinyasa class, moving from Upward-Facing Dog to Eagle Pose and other challenging asanas. It's a practice that builds heat, strength, and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4735269d-5398-4728-a6db-2bcbcd2aef4e)

### [My Personal Practice & Advanced Asanas](https://mytribe.in/_shindesonali6/yoga-instruction/my-personal-practice-advanced-asanas)

- ![A deep Urdhva Dhanurasana (Wheel Pose) in a garden. This powerful backbend opens the entire front of the body and builds strength in the arms, legs, and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be754158-a21c-475b-85d5-6ae51c195d3d)
- ![A wall-assisted handstand, or Adho Mukha Vrksasana. Using the wall is a great way to build the strength and confidence needed for inversions, helping to overcome fear and find balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/beaa0143-34ad-4898-9059-329824e5faee)
- [Video: This sequence shows a wall-assisted variation of the Wheel Pose, demonstrating how to use props to deepen a backbend and work towards more advanced expressions of the asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31f9fd9e-1360-4784-9a41-c2ec39e31fcb)
- [Video: A demonstration of a standing split (Urdhva Prasarita Eka Padasana) and leg-behind-head variations. These poses require significant hip flexibility and balance, which we build progressively in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caf825c0-5109-41d8-92c9-c9c33ec5efac)
- [Video: A flowing sequence that moves through several advanced asanas, including arm balances and leg-behind-head poses. This showcases how different postures can be linked together in a creative and challenging flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69597ea5-e799-4d12-98ed-e6cc930d9e92)
- ![Holding a basic Wheel Pose on the mat. Even foundational versions of advanced poses are incredibly beneficial for building spinal flexibility and overall strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37e5df57-91ab-4f89-a524-96a63b8cb3a9)
- ![A standing backbend (Anuvittasana) practiced outdoors. This pose is a wonderful heart-opener and a great way to energize the body while connecting with nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52f8722d-e6cc-49dd-83e6-9603c0389c5f)
- [Video: This video focuses on Pasasana, or the Noose Pose. It's a challenging squat and twist that deeply detoxifies the organs and improves spinal mobility and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/846f6462-5666-4f7c-b354-4eee2e021f75)
- [Video: A fun and dynamic video showing a transition into Gomukhasana (Cow Face Pose) arms. This is a great stretch for tight shoulders, which is common for those who sit at a desk all day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31450bac-ea29-474a-82ca-7de62b97e29c)
- [Video: A short morning yoga routine showing a full-body stretch. The sequence includes pranayama, forward bends, and lunges to awaken the body and set a positive tone for the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98d651f7-53e2-4626-8e0b-7f58b6b71c7c)
- [Video: A quick, energetic transition video showing a playful approach to yoga practice. It’s a reminder that yoga can be both a serious discipline and a source of joy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/639dee69-cf77-4a08-8070-6f78dd9f5bb2)
- [Video: A one-second transition into Natarajasana, or Lord of the Dance Pose. This challenging balance pose builds focus, strength, and grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3131f52-9575-49f7-86f8-e7f4fc10b185)

### [Yoga for Every Body: Props & Modifications](https://mytribe.in/_shindesonali6/yoga-instruction/yoga-for-every-body-props-modifications)

- ![Providing hands-on assistance is key to safe practice. Here, I'm supporting a student in Wheel Pose to ensure her alignment is correct, preventing injury and helping her experience the full benefits of the asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/102fa757-1f7b-424d-b2c8-f0bddb30d4d0)
- [Video: This video shows how a simple chair can be used to support the back and shoulders in a headstand variation. This modification makes inversions safer and more accessible for many students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c6b02ad-0a8c-495b-a15e-dd0e4d21d336)
- ![An instructor providing a deep adjustment in an advanced inversion. This level of guided assistance helps a student safely explore the limits of their flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e50f47c-f6f4-45c1-8d6c-35fff1e37097)
- [Video: Here, an instructor assists a student into a deep backbend from a forearm stand. This hands-on guidance is crucial for navigating complex poses and ensuring the body remains safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2cfdb59-366c-4ef8-93f9-5ff785c08669)

### [My Yoga Journey & Qualifications](https://mytribe.in/_shindesonali6/yoga-instruction/my-yoga-journey-qualifications)

- ![A proud moment holding my 500-hour advanced yoga teacher training certificate. This qualification represents a deep dive into yoga philosophy, anatomy, and advanced teaching methodologies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34d6ee08-a53e-461f-b489-edaf77b79824)
- ![Receiving my certificate from my respected teachers. I am deeply grateful for the invaluable knowledge they shared in pranayama, asana alignment, meditation, and yoga philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25a07149-42c9-4c1b-8455-bb4d920bbbb0)
- ![It was an honor to receive my qualification from the prestigious The Yoga Institute and learn under the guidance of Dr. Hansaji J Yogendra. This experience solidified my dream of becoming a yoga teacher.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3c34cba-f1a8-4169-8cbf-05e987944feb)
- ![A moment of prayer and gratitude at the opening of my own space, The Mantra Yoga Studio. This is a new beginning on my path to sharing the gift of yoga with others.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef0725dc-e286-4789-b8b6-a26d9fb62c63)
- [Video: A glimpse into a sacred puja ceremony during my yoga training. These spiritual practices are an integral part of the yogic path, connecting us to the deeper meaning behind the asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68d983b8-f5dc-4750-9d1a-837fd6db3ff9)

### [Fun with Yoga: Partner & Family Practice](https://mytribe.in/_shindesonali6/yoga-instruction/fun-with-yoga-partner-family-practice)

- [Video: This video shows the trust and balance required for acro-yoga. Here, the flyer is supported by the base in a therapeutic pose that is both challenging and deeply rewarding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40a4f13c-8f8a-4eeb-b5b8-d3815ad67b62)
- ![Sharing my practice with my flexible mom. Here she is in Vajrasana (Thunderbolt Pose) with hands in Anjali Mudra, a simple yet powerful pose for digestion and meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d3269e7-7d6a-40bd-92a3-13d69f01fd43)
- [Video: A demonstration of a fun and challenging partner yoga pose. This requires communication, balance, and strength from both partners, and always ends with a smile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f092487a-c72b-46cf-a123-48ec3b29f9d5)
- ![My mom practicing Adho Mukha Svanasana, or Downward-Facing Dog. It's inspiring to see her dedication, proving that you can maintain flexibility and strength at any age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6cf219d1-2083-4ab4-9cca-b9b9443e8429)
- ![My mom holding Malasana, the Garland Pose. This shows her amazing hip flexibility and grounding, a testament to the benefits of a consistent yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78b148cb-bb28-4c13-9ff7-9f30297c3077)
- ![My mom practicing Nadi Shodhana, or alternate nostril breathing. This pranayama technique is excellent for calming the mind, balancing energy, and reducing stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85363841-9088-405c-b347-60322b5d34d2)
- ![A beautiful moment of my mom in a seated meditation pose. Yoga is not just about physical postures; it's about finding inner peace and stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ff52b4c-0d57-498e-8658-81fd8d797ad5)

### [Yoga Beyond the Mat: Outdoor & Special Sessions](https://mytribe.in/_shindesonali6/yoga-instruction/yoga-beyond-the-mat-outdoor-special-sessions)

- [Video: A full view of one of my beach yoga classes. We start with meditation, move through asanas, and end with relaxation, all while surrounded by the beautiful scenery of the coast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59e5c937-d234-4857-9325-9d57357f5245)
- [Video: Practicing yoga in a park at sunset. This video shows students moving through a flow that includes shoulder stands, connecting their breath with the tranquil evening atmosphere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74ec6ac7-d957-45b5-ac09-2f6150ccd9cd)

### [Additional Work](https://mytribe.in/_shindesonali6/yoga-instruction/additional-work)

- [Video: A collection of moments from my life as a yoga practitioner. From ceremonies and prop-based practice to quiet moments in nature, this shows the holistic way yoga is woven into my life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69d64827-31a2-44d3-8946-89ee8167d790)

## Meet your expert

[Sonali Shinde](https://mytribe.in/_shindesonali6)

### My story

Namaste, I'm Sonali. Yoga is my anchor, my escape. Bombay girl, through and through - trust me, 'Bombay is an emotion!' I love my festivals, my sari, my roots. That 500-hour teacher training? Changed everything for me. Found my tribe, broke some old patterns, built new ones. I do yoga with my mom, I chase monsoon adventures, and I believe yoga is for everyone. One step at a time, sharing my light, hoping it reaches you.

### My work

- **Yoga Styles & Classes**: I teach Hatha, Ashtanga Vinyasa, Yin, Iyengar Yoga, plus Pranayama and Meditation. Group and private yoga sessions Mumbai available.
- **My Philosophy**: Yoga karnyasaathi tumcha vay kaay, vajan kiti, he paahण्या peksha tumhi karnar ka, he vichar kara. No age, no perfect pose needed.
- **Therapeutic Approach**: At The Mantra Yoga Studio, we focus on therapeutic yoga classes and alignment, great for stress relief yoga or back pain relief.
- **Who Should Join?**: Beginners, old hands, anyone wanting strength, peace, or just to feel better. All are welcome.

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## Book

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