--- title: "Athletic Yoga Flows for Runners in Bengaluru" description: "Build strength, fix mobility, and prevent injuries with my athletic yoga flows. Targeted sessions for runners in Bengaluru. Join The Champions today!" canonical: https://mytribe.in/coach_neera/yoga-for-athletes/targeted-yoga-flows-for-athletes last_updated: 2025-09-04 --- # Targeted Yoga Flows for Runners & Strength Tribe Verified · Coaching Bengaluru runners to new PBs. By [Neera Katwal](https://mytribe.in/coach_neera) · Online classes; Outdoor sessions at Whitefield & Cubbon Park · ₹400 per session (estimate) Part of [Yoga for Athletes](https://mytribe.in/coach_neera/yoga-for-athletes). [View full gallery](https://mytribe.in/coach_neera/yoga-for-athletes/gallery) 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. ## Photos and videos - [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 Targeted Yoga Flows for Athletes 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! ## About 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. [See all of Neera Katwal's services](https://mytribe.in/coach_neera) ## More from Yoga for Athletes by Neera Katwal - [Featured](https://mytribe.in/coach_neera/yoga-for-athletes/featured) - [The Champions: Our Running & Yoga Crew](https://mytribe.in/coach_neera/yoga-for-athletes/the-champions-our-running-yoga-crew) - [Strength & Mobility Drills](https://mytribe.in/coach_neera/yoga-for-athletes/strength-mobility-drills) - [About Me: Coach, Runner, Champion](https://mytribe.in/coach_neera/yoga-for-athletes/about-me-coach-runner-champion) ## More services by Neera Katwal - [Running Coaching](https://mytribe.in/coach_neera/running-coaching) ## Similar work from other experts - [Yoga for Runners and Athletes in Bengaluru](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga/yoga-for-runners-athletes) by Richa Kumar · Pre/Postnatal & Athletic Yoga · Travels across Bengaluru - [Mobility & Yoga for Runners in HSR Layout](https://mytribe.in/iamrunpundit/guided-runner-recovery/mobility-yoga-for-runners) by Vikas Srinivasan · Guided Runner Recovery · Recovery sessions at HSR Layout, Agara Lake & Sarjapur - [Flexibility and Mobility Training](https://mytribe.in/shantha_athlete/online-personal-training/flexibility-mobility-yoga) by Shantha Murthy · Online Personal Training · Virtual training sessions available online - [Yoga for Strength and Mobility Training in Bangalore](https://mytribe.in/yoginifromsomeworld/strength-conditioning/yoga-for-strength-mobility) by Yoginifromsomeworld · Strength & Conditioning · Training at Cult centers in HSR Layout and Koramangala - [Mobility & Flexibility Flows to Move Without Pain](https://mytribe.in/sonali_sing/functional-fitness-personal-training/mobility-flexibility-flows) by Sonali Singh · Functional Fitness Personal Training · Available exclusively online - [Build Real Functional Strength with Power Yoga](https://mytribe.in/the_happy_yoga_community_/group-yoga-classes/yoga-for-strength-performance) by The Happy Yoga Community · Group Yoga Classes · 6 Studios across Bengaluru & Online Classes ## Book To book Neera Katwal, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Neera!%20I'm%20interested%20in%20your%20Targeted%20Yoga%20Flows%20for%20Athletes.%20What's%20the%20schedule%20for%20the%20next%20batch%3F)