--- title: "Deep Stretches & Flexibility in Hatha Yoga with Mandeep" description: "Improve your range of motion with my Deep Stretches and Flexibility Hatha Yoga sessions. Experience slow, safe, and mindful progress tailored to your body in Electronic City and online." canonical: https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga/deep-stretches-flexibility last_updated: 2025-09-06 --- # Deep Stretches and Flexibility in Hatha Yoga Tribe Verified · Personalized Hatha Yoga in Electronic City By [Mandeep Kaur](https://mytribe.in/ahimsa_yoga_by_mandeepkaur) · Online live classes; Studio in Electronic City & across Bengaluru · ₹1,200 Per 60-min Session (estimate) Part of [Hatha Yoga](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga). [View full gallery](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga/gallery) Gently release stored tension through traditional Hatha Yoga. We move ahista (slow and steady) to safely improve your range of motion, focusing on consistent progress rather than forcing final postures. ## Photos and videos - [Video: Moving into Ushtrasana (Camel Pose) with the principle of 'Ahista, Ahista' (slowly, slowly). This deep backbend is a powerful heart opener that requires patience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dcf1101b-7869-42b0-ac14-dbb0cdc76d9c) - [Video: Practice makes progress, not perfection. Here is my journey with Hanumanasana (Front Splits), a deep stretch for the hamstrings and hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ed4cedb-3cb8-4806-b54b-ee1e6acb74a1) - [Video: These quad stretches, based on a variation of Ushtrasana, are excellent for releasing tightness in the front of the thighs, which is common from sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af32f1ad-ee09-4934-9502-9be3d63eca51) - [Video: Using a wall for support is a wonderful way to deepen a spinal stretch. This variation helps to open the chest, shoulders, and upper back safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8205522-6172-4072-954c-cae6c7c35f2e) - [Video: Here are some hip opening drills using blocks for support. Props are great tools to help us access poses with correct alignment and without strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fe713a1-44f0-4be4-9592-abbca38f9128) - [Video: More hip opening drills, this time focusing on deep lunges. Moving with control helps to safely increase flexibility in the hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c766d332-c39f-49b4-91c5-2799c922725d) - [Video: Matsyasana (Fish Pose), especially in Padmasana (Lotus Pose), is a beautiful heart opener that also stretches the neck and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e97688b-a377-47b0-abef-382eb84ca36e) - [Video: Working on Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). This is an advanced hip opener and backbend that I approach with patience and consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8affdad-ea5e-4b4b-8411-cd6dd4638ace) - [Video: Ardha Baddha Padmottanasana is a challenging forward bend and balancing pose. It deeply stretches the hamstrings and opens the hips and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/510766c9-0506-4f36-830b-d27a7b0c1698) - [Video: Prasarita Padottanasana, the wide-legged forward bend, is a fantastic way to stretch the hamstrings and inner thighs while calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba23c61f-a3f5-4dc9-8fa9-9304c1671954) - [Video: Practice yoga not just to get better at yoga, but to get better at living. Here, I am working on a side bend variation in Samakonasana (Side Splits).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7d479a5-c45c-4f0d-a5fe-c85f4b705822) - [Video: Exploring variations of Parsvakonasana (Side Angle Pose). This pose strengthens the legs while stretching the side body, from the heel to the fingertips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adec3671-1a0e-4b96-8ef2-05b33a3ae2dc) - [Video: Flowing from Halasana (Plow Pose) into Karnapidasana (Ear Pressure Pose). This sequence provides a deep stretch for the entire spine and back of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f28f0a22-6bec-4f8f-b7d0-b532ef61df34) - [Video: Exploring variations of Kapotasana (Pigeon Pose), starting from Downward-Facing Dog. This is a great sequence to prepare the hips for deeper stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5000e535-6622-427a-8750-72f891bdfd56) - [Video: A Sunday morning stretch session. This flow includes Parsvottanasana (Pyramid Pose) and a variation of Kapotasana to open the body gently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b32fbd50-6ec5-48ad-8b21-8f8b0996b5f2) - [Video: My practice of Hanumanasana (Monkey Pose). I am still working towards a steady and comfortable posture, embracing the journey as Patanjali's Yoga Sutras teach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f63f3701-64e0-4f96-bbfe-43c75dbb2a3c) - [Video: This is my practice of Eka Pada Rajakapotasana (One-Legged King Pigeon Pose). It's a deep backbend and hip opener that requires consistent and mindful effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22da1c60-d5c9-4eda-ab8d-78dfc402d39c) - [Video: Kurmasana (Tortoise Pose) is a deep forward fold that calms the nervous system. This pose teaches us to withdraw our senses and turn inward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da78efb0-078d-400d-8335-ed73d74fb195) - [Video: Ushtrasana (Camel Pose) is a powerful heart-opening backbend. It stretches the entire front of the body and improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/109ab3be-90de-4c69-a05e-7a837aa740f5) - [Video: Prasarita Padottanasana (Wide-Legged Forward Bend) is excellent for improving flexibility in the hamstrings, calves, and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a542584f-9360-4722-b34e-6f5fbd7e8dce) - [Video: The transition into Camatkarasana (Wild Thing Pose) is one of my favorites. It's a joyful expression of opening the heart and feeling free in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/715b2a27-c90d-4ec9-aa26-40e40c4e6b1a) - [Video: A simple tutorial for achieving Revolved Bird of Paradise. We start from a lunge and work our way into the bind and balance, breaking it down into small steps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1529dd6-1759-4951-91ad-4b219d5867cc) ## About Deep Stretches & Flexibility Flexibility isn't about pushing past your limits; it is about creating space. In my sessions, we often use props like blocks and straps to make challenging hip openers and forward bends accessible, ensuring your muscles release tension naturally without strain or risk of injury. ### Moving Ahista (Slowly) Many students come to me thinking flexibility is only for the naturally bendy. That is not true. My approach to deep stretches is grounded in the traditional Hatha Yoga philosophy of Ahista. We do not rush into a posture. Instead, we hold static stretches for longer durations, allowing the body to settle and the nervous system to calm down. This is where real sukoon (peace) begins. ### Targeting Common Tension Points I design my flows to address the stiffness that builds up in daily life. Whether you are dealing with tight hamstrings from long hours at a desk or tension in the hips and shoulders, we focus on specific areas: * **Hip Openers:** Drills like deep lunges and Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) help release emotional and physical holding patterns. * **Heart Openers:** Poses such as Ushtrasana (Camel Pose) counteract the hunched posture we develop from computer work, opening the chest and improving breathing capacity. * **Forward Bends:** Using wide-legged variations like Prasarita Padottanasana, we gently lengthen the spine and hamstrings. ### The Role of Props I encourage the use of props to find alignment. If your hands do not reach the floor, we use blocks. If a stretch feels too intense, we use straps. This allows you to stay in the posture with deep, steady breathing rather than gasping for air or shaking with effort. Remember, practice makes progress, not perfection. Whether you join me for in-person group sessions in Electronic City or connect via my live online batches, the focus remains the same: listening to your body and finding balance. ## About Mandeep Kaur I am Mandeep, and I believe yoga is a journey, not a destination. Whether you are struggling with stiffness from long desk hours or looking to deepen your practice, I guide you with patience and care. My goal is to help you find sukoon (peace) through steady, mindful movement. [See all of Mandeep Kaur's services](https://mytribe.in/ahimsa_yoga_by_mandeepkaur) ## More from Hatha Yoga by Mandeep Kaur - [Featured](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga/featured) - [Community & Corporate Sessions](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga/community-corporate-sessions) - [Foundational Asanas & Flows](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga/foundational-asanas-flows) - [Strength, Balance & Advanced Asanas](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga/strength-balance-advanced-asanas) - [Mindfulness & Pranayama](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/hatha-yoga/mindfulness-pranayama) ## More services by Mandeep Kaur - [Mat Pilates](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/mat-pilates) - [Kids Yoga](https://mytribe.in/ahimsa_yoga_by_mandeepkaur/kids-yoga) ## Similar work from other experts - [Deepening Flexibility and Heart-Opening Yoga](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/deepening-flexibility-opening-the-heart) by Sharmila Sheoran · Online Yoga Classes · Available online - [Flexibility & Deep Stretching Yoga Classes](https://mytribe.in/shashikant_yoga/yoga-classes/flexibility-deep-stretching) by Shashikant Yoga · Yoga Classes · Online classes; Studio in Sagar Pur & travels to clients across Delhi NCR - [Flexibility & Opening: Backbends & Hips](https://mytribe.in/yogascapesbysurbhi/yoga-movement-instruction/flexibility-opening-backbends-hips) by Surbhi Sachdeva · Yoga & Movement Instruction · Online classes, travels across Delhi NCR, and 3 studio locations - [Deep Stretching & Flexibility Yoga Sequences](https://mytribe.in/themagical_yoga/personal-group-yoga-classes/flexibility-deep-stretching) by Nidhi Bansal · Personal & Group Yoga Classes · Available Online & Home visits in Bengaluru - [Deep Flexibility: Stretches & Twists for All Levels](https://mytribe.in/theyogiinree/yoga-instruction/deep-flexibility-stretches-twists) by Rhea Deepak · Yoga Instruction · Online & In-person sessions in Bengaluru, Chennai - [Deep Stretches and Flexibility Yoga in Noida](https://mytribe.in/meenakshifitness/holistic-yoga-meditation/deep-stretches-for-ultimate-flexibility) by Meenakshi Shah · Holistic Yoga & Meditation · Online classes available; In-person at Noida studio and across Delhi NCR ## Book To book Mandeep Kaur, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Mandeep%2C%20I%20saw%20your%20Deep%20Stretches%20and%20Flexibility%20cluster%20on%20mytribe.%20I%20would%20like%20to%20know%20more%20about%20your%20upcoming%20Hatha%20Yoga%20sessions.)