--- title: "Yoga for Athletes: Boost Flexibility and Strength for Peak Performance - mytribe" description: "Unlock peak sports performance with Yoga for Athletes by Dr. Neera Katwal. Our program integrates flexibility, strength, and mobility drills to prevent injuries and enhance your athletic training. Get fitter, faster, and stronger. Book your session now!" canonical: https://mytribe.in/coach_neera/yoga-for-athletes last_updated: 2025-09-04 --- # Yoga for Athletes in Bengaluru By [Neera Katwal](https://mytribe.in/coach_neera) · I teach strength-based yoga for athletes with tough mobility drills, core work, and real-time feedback, not just stretching or gentle flows. Typically ₹400-1,200 per session (estimate) ## Locations Online classes; Outdoor sessions at Whitefield & Cubbon Park ### Visit at - Outdoor sessions at KTPO, Whitefield (sessions near ITPL, Brookefield, Marathahalli, Bellandur, KR Puram, Mahadevapura) - Outdoor sessions at Cubbon Park (sessions near MG Road, Indiranagar, Koramangala, Jayanagar, Malleshwaram, Richmond Town) - Sessions available across Bengaluru (Bengaluru, Bengaluru, Karnataka, India) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Live Online Strength & Mobility Interactive Zoom sessions using household props like chairs and pillows for core conditioning and runner specific flexibility. Typically ₹400-650 per session (estimate) #### Session Logistics * **Duration:** 45 to 60 minutes per session via live interactive stream (Zoom). * **Feedback:** Real time visual form correction and posture adjustments via camera. #### Training Focus * **Prop Usage:** Utilizes common household items (pillows, buckets, chairs) for resistance and stability. * **Runner Specifics:** Targeted flows to release tight IT bands, hamstrings, and hip flexors. * **Core Work:** High intensity conditioning including planks, boat holds, and weighted twists. ### In Person Outdoor Coaching Offline group sessions at Cubbon Park or KTPO featuring hands on biomechanical adjustments and partner assisted drills. Typically ₹800-1,200 per session (estimate) #### Venue & Setup * **Locations:** Outdoor training at Cubbon Park or KTPO (Whitefield). * **Surface:** Sessions take place on concrete, paved surfaces, or grass (thick mats recommended). #### Training Experience * **Tactile Correction:** Physical hands on adjustments to fix biomechanical flaws instantly. * **Advanced Drills:** Plyometrics (jump squats) and partner assisted work for deeper stretching ranges. * **Injury Management:** Specific modifications for individual issues like knee or ankle pain. ## About Yoga for Athletes I’m a runner, coach, and someone who totally gets the pain and thrill of chasing that new PB. I built this yoga program for athletes who want more than just stretching - this is real work for real results. ### How My Yoga Is Different - Not your usual gentle yoga - this is strength-focused yoga for athletes. - Core workouts, HIIT, plyometrics, and creative use of props (sometimes even a bucket or pillow!). - Sessions are tough, sweaty, and designed to push you. ### What We Actually Do - Mobility yoga drills for runners - think deep stretches, band work, and problem-area fixes (tight IT band, anyone?). - Smart, targeted strength building for glutes, core, and more. - Flexibility routines for injury prevention, always athlete-specific. ### How Sessions Work - Online group classes with real-time feedback - I see you, even on screen. - In-person outdoor sessions in Bengaluru - usually after a run, we hit the mat right there in the park. - We’re a group, “The Champions,” who train and hold each other accountable. ### Not Just a Workout - We celebrate milestones (sometimes with lassi, malai maar ke). - Every year, we do 108 Surya Namaskars together - it’s about discipline, not just yoga. Some days are rough, but we keep at it. Yoga se he hoga! ## Highlights Browse through Neera Katwal's best work. ### [Featured](https://mytribe.in/coach_neera/yoga-for-athletes/featured) - [Video: This is what we're all about. We hit the road for a tough tempo run and then roll out the mats right there for a targeted yoga session. This combination of running and functional yoga is how we get FITTER, FASTER, STRONGER.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4609cda-0c4c-4079-9608-0dd0180d51cd) - [Video: The Champions after crushing the Bengaluru 10K Challenge. It's not just about the training; it's about showing up, pushing our limits together, and celebrating every personal best and finish line. This is what our community looks like in action.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bfd1b50-df8b-4568-820f-08cb72874ef0) - [Video: Forget gentle stretching. My sessions focus on building real, functional strength for athletes. Here, I'm demonstrating a sequence using a stick and chair for courtesy lunges and lateral leg raises to build glute and hip stability, which is crucial for powerful running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fef316af-1167-466e-8724-cc14c4f8ee4a) - [Video: A strong core is the foundation of every athlete. This is a glimpse into one of my Core Yoga Flows, designed to build deep abdominal strength and stability, not just a six-pack. These are the kinds of workouts you can expect in my online sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d028f7b-7b3f-4588-aec7-21e5ab7600a6) - ![The proof is in the performance. Here I am on the podium after winning 1st place in my age category at the Bengaluru Marathon. I don't just teach this stuff; I live it, and I use the same training principles to help my team and myself achieve our goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a100b6-5e2d-4f0c-9091-feffca8c02ab) - [Video: You don't have to be in Bengaluru to train with us. My online sessions bring the same energy and tough workouts to you, wherever you are. This is a look at some of our members crushing their workouts from home, proving that discipline has no address.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bae049f2-f78e-44d7-bdf9-0b76be30e1f4) - [Video: My practice is rooted in the power and discipline of yoga. From foundational poses like Tree Pose (Vrikshasana) to advanced inversions like a headstand (Sirsasana), I build every session on principles that improve balance, focus, and full-body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a0befc0-8f5c-434b-9b72-267bf70b1273) - ![This is the aftermath of a great race day at the TCS 10K. After the run, we immediately get into our post-race stretching and mobility routine. This is a critical part of our injury prevention strategy and helps us recover faster for the next training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d925255-f874-49bd-b2e2-8a1243505c03) ### [The Champions: Our Running & Yoga Crew](https://mytribe.in/coach_neera/yoga-for-athletes/the-champions-our-running-yoga-crew) - [Video: Our annual tradition on International Yoga Day is doing 108 Surya Namaskars (Sun Salutations) together. It’s a test of discipline and a celebration of our collective energy. It’s a powerful reminder that ultimately, Yoga se he hoga!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3e60e1d-4b74-42a0-9da7-23599a1708ee) - [Video: A few snapshots from the TCS 10K race day. From the early morning start line selfies to post-race stretches and snacks, we do it all as a team. The energy and support from the group make all the difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4535675e-a114-4c79-9e76-71c426850d76) - [Video: A typical training day for The Champions. We start with running form drills and a tempo run, then transition directly into a cool-down yoga session focused on stretching and mobility. This integrated approach is key to our success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44d97f3d-3f8f-4970-a2d8-ed465ab1d0bc) - [Video: Putting in the work with some hill repeats. This kind of strength and endurance training is tough, but doing it as a group makes it manageable and even fun. You can see the smiles even after a grueling session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbf6cca9-d6f3-4ae6-aef1-a890ada94fb3) - ![Celebrating a double podium win after the Bengaluru Marathon. I took first in my half marathon age category, and my teammate Anuradha won the 10K. This is a testament to our hard work and consistent training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c62b15f6-5c71-498c-b1c4-89cfd8acfb6a) - ![A moment of post-race relaxation and stretching after the TCS 10K World Run. Even after a hard effort, we make time for proper recovery with poses like Baddha Konasana (Bound Angle Pose) to open up the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a7341c0-3f15-4976-9e5d-e5c135ebbc28) - ![A member of our team demonstrates a perfect seated spinal twist after the race. This is essential for releasing tension in the back and improving flexibility after hours of running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebca3673-936b-4098-8890-007b37c10a5a) - ![Another look at our post-race stretching circle. This seated spinal twist helps decompress the spine and is a staple in our recovery routine for runners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89476da8-cb62-4685-bb9d-1841336485f8) - ![The team in a forward fold, a simple but effective hamstring stretch. We hold these poses to lengthen the muscles that get tight during a run, which is a key part of our injury prevention strategy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56a1ee2b-3d80-4113-802a-44025eea92c5) - ![Another angle of our group's post-run forward fold. This shows our commitment to recovery as a team, ensuring everyone takes the time to care for their body after a race.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a21ed3f1-1c9e-429d-aa0e-755fa49e784c) - ![A team member takes a moment for a seated wide-legged stretch. This pose targets the inner thighs and hamstrings, areas that need attention in every runner's flexibility routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e07fec8-53c6-4f2d-93c7-8be5e89b5e8e) - [Video: More scenes from our International Yoga Day celebration. The focus and unity of the group are on full display as we move through our asanas together in Cubbon Park.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2efbad3d-a52d-40e2-9aa7-f3ed254f90f6) ### [Strength & Mobility Drills](https://mytribe.in/coach_neera/yoga-for-athletes/strength-mobility-drills) - [Video: No fancy gym equipment needed. Here’s a full-body workout using just a bucket for resistance. We do rows, tricep extensions, and even chest presses to build raw strength you can use on the road or trail.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0e6fd59-bf41-46e4-81fe-0723a7fdea52) - [Video: A look at one of my Pilates for Core sessions. This whiteboard shows a typical workout structure, followed by demonstrations of exercises like the classic 100s and leg stretches designed to build a rock-solid core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c857a08-b2e9-4c78-b6ce-ad667a6f9cd8) - [Video: Here’s a peek at my workout planning. I design sessions that mix HIIT, plyometrics, and weighted core exercises to keep things challenging and effective. You can see the variety, from Tabata-style jump squats to weighted Russian twists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce6fa04d-23e2-43f7-8f0a-a9a940f174cb) - [Video: Who knew a pillow could be such a great workout tool? This is a fun but intense sequence using a pillow for resistance in lunges, squats, and core work. It proves you can get a great workout anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09bac5dd-9e6d-4f73-b029-024edf579439) - [Video: Stick mobility exercises are fantastic for improving shoulder health and thoracic spine mobility, which are often neglected by runners. This reel shows how we use simple tools to unlock a greater range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4c83376-af73-4d29-8909-bf769a9fa153) - [Video: Having some fun while focusing on building strength. This collage shows different bicep curl variations and a reminder that building a strong posterior chain, or "booty," is essential for powerful running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39033658-76b8-40d3-8611-bacb91b14af0) ### [Targeted Yoga Flows for Athletes](https://mytribe.in/coach_neera/yoga-for-athletes/targeted-yoga-flows-for-athletes) - [Video: If you're a runner, you've probably dealt with a tight IT band. This yoga sequence is designed specifically to release tension along the entire iliotibial band, using targeted stretches and poses to prevent pain and improve mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b0ea7d3-a890-4120-88e2-b6e4c6c41d80) - [Video: A healthy spine is crucial for athletic performance and overall well-being. This flow includes a series of movements like Cat-Cow, Cobra, and gentle backbends to improve spinal flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bb99a1f-9a71-4762-85d0-f7f3498f5d88) - [Video: Good posture is key for efficient running form and preventing injuries. This yoga flow focuses on opening the chest, strengthening the back, and aligning the spine to help you run taller and stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a76a318-76a3-4916-8b2e-d108151021a1) - [Video: This Balance Yoga Flow is designed to challenge your stability and proprioception. Poses like these improve your single-leg strength and focus, which translates directly to better balance and control during your runs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7808cb3f-de11-4399-8bd3-bbe3d38abde2) - [Video: This Twists & Bends Yoga Flow is perfect for detoxifying the body and improving rotational mobility. Twisting poses help release tension in the back and shoulders, while side bends open up the entire side body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3c02603-cb50-4f02-a9aa-98978df7ff19) - [Video: A Total Body Stretch Flow that's perfect for a recovery day or after a long run. This sequence moves through gentle poses that target all the major muscle groups, helping to release tightness and promote muscle repair.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57417846-c5c8-4426-abcf-1e878ded8672) - [Video: Using a yoga strap is a great way to deepen stretches and improve flexibility safely. This Strap Yoga Flow demonstrates how to use this simple prop to get into tight hamstrings, shoulders, and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e24fe13-115d-4321-96ab-5dc162478c42) - [Video: A chair can be an amazing prop for making yoga accessible and effective. This Chair Yoga Flow shows how to use a chair for support in standing poses, deep stretches, and even inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a610a30-03f3-48bb-a056-7842fd3baf42) - [Video: Another look at a Chair Yoga Sequence. Here, I demonstrate how a chair can assist in achieving deeper twists and stretches, making it a valuable tool for athletes at any flexibility level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e39b8853-11e5-4dce-92a5-97d43dc5711e) - [Video: This is another one of my Yoga Flows for Good Posture. Consistent practice of these poses, including backbends and chest openers, can counteract the hunching that often comes from running and desk work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1acbfdd8-20b2-46e3-8309-d1d1b05380de) ### [About Me: Coach, Runner, Champion](https://mytribe.in/coach_neera/yoga-for-athletes/about-me-coach-runner-champion) - ![As a coach, I love being part of the running community. Here I am at the launch of a Tuffman event in Bangalore. I believe in meeting fellow athletes and sharing the passion for our sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfb747f2-77a2-416b-9d02-77eeb30ce03f) - ![This message from a client means the world to me. It’s a powerful testimonial about how our strength, mobility, and flexibility training directly translated to major improvements in her running. This is why I do what I do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50b96799-96e7-4737-9b78-cd0322fcdee2) - ![It's not all work and no play! Sometimes a victory celebration calls for a delicious lassi, malai maar ke. Balancing intense discipline with enjoying life is all part of the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60e95a05-4687-4c26-b598-a6840ac2ad38) ## Meet your expert [Neera Katwal](https://mytribe.in/coach_neera) ### My story People see the IIT Madras doctorate, Boston degree, black belt – think I’m some ultra-serious type. Truth? I’m disciplined, sure, but life’s not all medals and Instagram. Waking up at 3:30 am with my crew for a race, that’s where the fun kicks in. I’m crazy patriotic – mera watan, mera desh – sometimes proud, sometimes shaking my head. Most days I’m just a running coach who loves seeing my team win (and yeah, winning prize money is sweet). Age is catching up, but I still show up, grateful for every finish. Fingers crossed, yaar. ### My work - **Services I offer**: Marathon coaching, ACE personal training, SVYASA yoga – all you need to get moving. - **Train with a real runner**: I run, race, win in my age category. I know the pain, breathlessness, and joy of a personal best. - **Champions philosophy**: We train to get fitter, faster, stronger. Hitting personal bests is the real win for me. - **It’s a tribe, not just a group**: We run, do 108 Surya Namaskars, travel for races. Dedication, fun, and celebrating every win together. ## More services from Neera Katwal - [Running Coaching](https://mytribe.in/coach_neera/running-coaching) · ₹1,500-4,000 per person per month (estimate) ## Experts similar to Neera Katwal on mytribe - [Pre/Postnatal & Athletic Yoga by Richa Kumar](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga) · ₹1,600-2,400 per session (estimate) · Bengaluru - [Strength & Conditioning for Athletes by TimTim Sharma](https://mytribe.in/timtimsharma/strength-conditioning-for-athletes) · ₹5,000-5,500 per month (estimate) · India - [Specialized Yoga Programs by Arpitha Santhosh](https://mytribe.in/arpitha_santhosh/specialized-yoga-programs) · ₹1,200-5,500 per session (estimate) · Bengaluru - [Strength & Conditioning for Runners by Vikas Srinivasan](https://mytribe.in/iamrunpundit/strength-conditioning-for-runners) · ₹1,200-2,500 per month (estimate) · Atal Bihari Vajpayee Stadium - [Fitness & Performance Coaching by Shanthi Krishnan](https://mytribe.in/barefoot_coach_shanth_koushik/fitness-performance-coaching) · ₹3.5-12K per month (estimate) · Sri Chamarajendra Park ## Book To book Neera Katwal, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20for%20Athletes%20by%20Neera%20Katwal.) 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