Targeted Yoga Flows for Runners & Strength
Forget gentle stretches. My yoga is built for runners and athletes who need to fix tight spots, build core strength, and stay injury-free. Let's get FITTER, FASTER, STRONGER together.
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.
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.
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.
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.
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.
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.
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.
About this collection
This isn't about gentle humming or just lying on a mat. In these flows, we use everyday props like chairs, pillows, and even buckets to simulate resistance. Whether you have a locked-up IT band, stiff hips, or chronic lower back pain from long runs, we target those specific biomechanical stress points until they release.
Why Athletes Need This Yoga
Most yoga classes focus on stillness, but athletes need movement that complements their training. If you are a runner, your glutes, hamstrings, and hip flexors are likely tight. My yoga flows are designed to fix these exact issues. We don't just stretch; we incorporate HIIT and plyometrics to build the core stability you need for your next race.
The Prop-Based Approach
We work with what you have. I show you how to use a standard household chair or a bucket to deepen twists, create stability for balance poses, or add resistance to your core work. It is not about expensive equipment; it is about functional training that you can do anywhere, from your living room to the park.
Where and How We Train
We have two ways to train:
- Live Online: Join my Zoom sessions for real-time form correction. I will spot your mistakes on camera and give you adjustments instantly.
- In-Person (Bengaluru): We meet at Cubbon Park or KTPO in Whitefield. These sessions are raw, outdoor, and focused on partner-assisted drills and biomechanical fixes.
We are 'The Champions', and we do more than train. We push, we sweat, and we celebrate every win—sometimes with lassi, malai maar ke. If you are tired of generic classes that don't help your running, join me. Yoga se he hoga!
Neera Katwal
I'm not your typical yoga instructor; I'm a runner who knows the pain of a tight IT band and the joy of a new PB. I teach the way I train—tough, functional, and no-nonsense. We don't just stretch; we build the mobility and strength you need to keep hitting the road.
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