---
title: "Specialized Yoga Programs: Personalized Online Sessions for Your Goals - mytribe"
description: "Discover specialized yoga programs tailored to you. From prenatal yoga to therapeutic sessions for stress relief, get personalized online guidance from a certified teacher. Start your journey to wellness and achieve your goals. Book your session on Tribe today."
canonical: https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs
last_updated: 2025-08-20
---

# Specialized Yoga Programs in Mumbai

By [Mayura Pednekar](https://mytribe.in/mayura_theyogagirl) · I offer online yoga sessions tailored to your health needs, fitness level, and daily mood, including support for pregnancy, back pain, mental health, and advanced practice.

## Locations

Available online; In-person sessions across Mumbai

### Travels to

- Personal sessions across Mumbai Metropolitan Area (Mumbai Metropolitan Area, Mumbai Metropolitan Area, Maharashtra)

Also available online.

## Pricing guide (estimates)

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

### 1-on-1 Therapeutic & Rehab Yoga

Prescriptive yoga intervention customized for specific conditions like Sciatica, PCOS, or injury rehabilitation.

Typically ₹1,200-1,800 Per Session (estimate)

#### Assessment & Protocol
*   **Initial Consult:** Lifestyle and posture assessment to identify root causes of pain or stiffness.
*   **Customized Sequence:** Prescriptive flows designed solely for the specific condition (e.g., menstrual cramps or spinal issues).
*   **Duration:** 60 minutes of focused instruction per session.

#### Technical Approach
*   **Prop-Assisted Therapy:** Utilization of yoga wheels, chairs, and belts to bypass physical limitations.
*   **Correction:** High-frequency verbal and physical adjustments to ensure safe alignment.

#### Take-Home Value
*   **Homework:** Short video clips or notes for 5-minute stretches to do between sessions.
*   **Tracking:** Periodic review of flexibility and pain levels to adjust intensity.

### 1-on-1 Maternity Yoga Coaching

Trimester-specific personal training focusing on labor preparation, pelvic floor engagement, and postpartum recovery.

Typically ₹1,500-2,200 Per Session (estimate)

#### Core Session Details
*   **Duration:** 60 minutes per session.
*   **Format:** Private 1-on-1 coaching available online via Zoom or offline at the studio.
*   **Sequence Design:** Adapted flow for specific stages, covering heartburn relief, hip openers for labor, or diastasis recti rehab.

#### Methodology & Safety
*   **Prop Usage:** Extensive use of bolsters, blocks, straps, and wall support to ensure zero strain.
*   **Labor Prep:** Instruction on Lamaze breathing techniques, pelvic floor engagement, and vocal toning.
*   **Symptom Management:** Targeted asanas for common issues like back pain, sciatica, and water retention.

#### Support System
*   **Personal Access:** Direct line for off-mat queries regarding aches, pains, or modifications.
*   **Flexibility:** Options to reschedule sessions based on energy levels and fatigue.

### Monthly Small Group Online Series

3 live interactive sessions per week combining Hatha and Ashtanga flow with guided breathwork.

Typically ₹2,500-4,000 Per Month (estimate)

#### Batch Structure
*   **Frequency:** 3 live interactive sessions per week (Approx. 12 sessions per month).
*   **Platform:** Live two-way video via Zoom for real-time corrections.
*   **Style:** A blend of Hatha and Ashtanga Vinyasa Flow modified for mixed experience levels.

#### Curriculum
*   **Holistic Format:** Every session includes Asana postures, Pranayama breathwork, and guided meditation.
*   **Thematic Focus:** Rotational focus on specific goals like hip opening, core strength, or detox flow.

#### Student Perks
*   **Recordings:** Limited-time access to class recordings for missed sessions.
*   **Community:** Access to a peer group for class updates and motivation.

## About Specialized Yoga Programs

### My Yoga, My Way

For me, yoga is way more than just exercise - it’s a mix of ‘kaam, patience, aur gratitude’ (work, patience, and gratitude). I keep things real and flexible. Whether you’re a total beginner, struggling with back pain, or just want to breathe easier, I customize the practice for your body and mood that day.

### What to Expect

- No cookie-cutter classes. We check in, and go at your pace, not mine.
- You’ll get a blend of asanas, pranayama, meditation, and even some light chanting - all rolled into one.
- If you’ve got old injuries or any health quirks, we tweak things on the spot. No stress about ‘perfect’ yoga bodies here.
- We celebrate small wins. The real goal? Feeling better after every session, not nailing some Instagram pose.

### Specialized Paths

- **Yoga for pregnancy support:** I guide expecting and new moms with safe moves, gentle stretches, and breathwork to help with aches, stress, or just to feel grounded. Planning to conceive? We can prep together too.
- **Therapeutic yoga for back pain & more:** Desk job stiffness, period pains, sciatica, or just wanting to get stronger - I build sequences for what your body needs right now.
- **Advanced asana training:** For those wanting to challenge themselves, I break down tough poses and make sure you build up safely.
- **Yoga for mental health:** If stress and anxiety are high, we slow down with calming breathwork and meditation.

All sessions are online and super personal. We connect, breathe, and move - together.

## Highlights

Browse through Mayura Pednekar's best work.

### [Featured](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/featured)

- [Video: This is the essence of my practice. Yoga looks like a physical movement, but it is truly an internal journey. It's a purifying process that helps you become more nurturing, kind, forgiving, and grateful with every breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81733e89-1432-4955-95ce-03dada3f9f97)
- [Video: Hearing stories like Krina's fills my heart with so much gratitude. It was an honor to guide her through her nine-month prenatal journey, modifying sessions for her needs and watching her grow in confidence. This is why I love teaching prenatal yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf9086d4-ba4f-4256-8a9d-994b82f297f8)
- [Video: If you suffer from sciatica pain, I understand how debilitating it can be. This short sequence shows three gentle asanas, including the figure of four stretch and bridge pose, that I use in my therapeutic sessions to help bring relief and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dc06098-461a-4a73-bfde-4f229f4fb263)
- [Video: Don't know where to start your yoga journey? You don't need to be flexible or strong. This video shows a few simple, foundational poses like spinal twists that we can begin with. The only thing you need is the willingness to show up on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19da1915-4979-44f3-b623-7ccb04c302ce)
- [Video: The headstand, or Sirsasana, can feel intimidating, but with the right guidance, it's achievable. Here, I break down how to use a wall for support, building core strength and confidence step by step. We always progress at your pace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19b3f0c3-0a74-49ac-998c-af5896e460f2)
- [Video: It brings me so much joy to see my students grow. This is Nirvika, sharing her experience of how we work together, finding modifications for injuries and building physical and mental strength. My goal is to help you stay on the mat, no matter what.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63952928-ebcc-41c5-aa39-a6a147d660f1)
- [Video: In our fast paced lives, it's easy to feel overwhelmed. I believe we all need a practice that brings clarity, calmness, and bliss. Yoga is that practice for me, a way to quiet the mind and connect with what truly matters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ecd97de-bc57-48fb-8cc9-9ef84bd6cd9a)
- ![This image is a powerful reminder of my core belief: progress over perfection. From using blocks in 2019 to finding more depth in 2023, my journey with Vrschikasana (Scorpion Pose) has been about small, consistent steps. We celebrate progress, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aae56cd3-4f67-4948-ad05-f566032aede1)

### [My Students' Journeys](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/my-students-journeys)

- [Video: Hearing stories like Krina's fills my heart with so much gratitude. It was an honor to guide her through her nine-month prenatal journey, modifying sessions for her needs and watching her grow in confidence. This is why I love teaching prenatal yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf9086d4-ba4f-4256-8a9d-994b82f297f8)
- [Video: It brings me so much joy to see my students grow. This is Nirvika, sharing her experience of how we work together, finding modifications for injuries and building physical and mental strength. My goal is to help you stay on the mat, no matter what.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63952928-ebcc-41c5-aa39-a6a147d660f1)
- [Video: Guiding women through the magical phase of motherhood is a true blessing. This is Mrunmayi, who I worked with during her seventh month of pregnancy. She shares how our prenatal sessions and breathing exercises helped ease her body aches and labor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e2e9092-608e-442f-b7ce-4abac911eb4b)

### [Yoga for Motherhood](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/yoga-for-motherhood)

- [Video: If you are planning to conceive, yoga can be a beautiful way to prepare your body and mind. This video demonstrates three key asanas, including Utkata Konasana (Goddess Pose) and Baddha Konasana (Bound Angle Pose), to support reproductive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bac5df7f-b574-4ac5-ac9b-521c2ce0706a)
- [Video: For many women, irregular periods can be a challenge. I guide my students through specific asanas like Malasana (Garland Pose) and Janu Sirsasana (Head to Knee Pose) to help promote a healthy and regular menstrual cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89d9a889-8273-46f0-8c56-f4e7e74ac598)
- [Video: Menstrual cramps can bring a lot of discomfort. In this video, I share three easy, restorative poses using a pillow for support, like Supta Baddha Konasana (Reclined Bound Angle Pose), to help soothe cramps and relax the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb309e81-a38a-4df4-a355-19731f66e957)
- [Video: Guiding women through the magical phase of motherhood is a true blessing. This is Mrunmayi, who I worked with during her seventh month of pregnancy. She shares how our prenatal sessions and breathing exercises helped ease her body aches and labor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e2e9092-608e-442f-b7ce-4abac911eb4b)

### [Healing Through Movement](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/healing-through-movement)

- [Video: If you suffer from sciatica pain, I understand how debilitating it can be. This short sequence shows three gentle asanas, including the figure of four stretch and bridge pose, that I use in my therapeutic sessions to help bring relief and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dc06098-461a-4a73-bfde-4f229f4fb263)
- [Video: Sitting for long hours at a desk often leads to back pain. Here is a simple seated cat-cow stretch you can do right on your chair to release tension in your spine and improve your posture throughout the workday.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa60fed8-0f44-46bc-b1b9-01a5a230a64d)
- [Video: A rounded back is a common issue, especially with our modern lifestyles. This video demonstrates three simple asanas, including Paschima Namaskarasana (Reverse Prayer Pose), to help open the chest and correct posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e9aa969-a820-4cb3-b942-58ada4f96372)
- [Video: Knee pain can make movement difficult, but gentle exercises can help strengthen the surrounding muscles. Here, I show a simple technique using a rolled towel to activate the quadriceps and provide relief for sore knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8d3459b-d904-4179-bf54-f2cb83cb8e54)
- [Video: You don't need a lot of equipment to find relief. This video shows three effective stretches for tight shoulders using just a chair, perfect for releasing tension built up from stress or sitting at a computer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ebf761c-9c2e-4808-becb-a00e63d59f32)
- [Video: In this tutorial, I demonstrate three shoulder stretches using a yoga strap or a scarf. These movements, including a Gomukhasana (Cow Face Pose) variation, are excellent for improving shoulder mobility and relieving tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9f15200-e26d-4b38-89c5-c58218f276e8)
- [Video: If you experience neck spasms, gentle movement is key. I'm sharing three easy neck movements that I personally use to release tightness and restore mobility. Remember to move slowly and breathe deeply.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca8dc76b-de39-48a9-9272-f6996cf929c5)
- [Video: After a tough leg day at the gym, your muscles need care. This video shows a few essential stretches, like Ardha Hanumanasana (Half Splits) and Eka Pada Rajakapotasana (Pigeon Pose), to soothe sore legs and improve recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ff0e3a7-0886-4b57-93f0-fe3d5eb9d454)
- [Video: Our hips hold a lot of tension. This is an easy hip opening sequence for beginners, featuring poses like three legged downward dog and pigeon pose, to gently release tightness and improve mobility in the hip joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73e4d1e4-e51c-471c-89c9-d765162a43a6)
- [Video: Having trouble with tight hamstrings? This video shows how to use a yoga strap to gently deepen your stretch in poses like Paschimottanasana (Seated Forward Bend) and Supta Padangusthasana (Reclining Hand to Big Toe Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85cad8e2-ded3-41e9-97e1-4508adf3ea1c)

### [Your First Step: Yoga for Beginners](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/your-first-step-yoga-for-beginners)

- [Video: Don't know where to start your yoga journey? You don't need to be flexible or strong. This video shows a few simple, foundational poses like spinal twists that we can begin with. The only thing you need is the willingness to show up on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19da1915-4979-44f3-b623-7ccb04c302ce)
- [Video: Backbends are not just for advanced practitioners. Here is an easy backbending sequence for beginners, starting with gentle movements like Marjaryasana-Bitilasana (Cat-Cow Pose) to safely introduce movement to your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f6796f0-e7e9-4c78-8aff-e95133de6a33)
- [Video: The Sun Salutation, or Surya Namaskar, is a fundamental part of many yoga practices. In this video, I provide a step by step tutorial of the Ashtanga Suryanamaskar A, explaining the breath and movement for each pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abb975af-ac35-4b19-ab3c-9745dad2020a)
- [Video: Even a few minutes of stretching in the morning can make a huge difference in your day. This video guides you through a simple sequence of neck, spine, and leg stretches that you can do right on your couch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35602c45-013a-46ac-8d6b-efc5462e3757)
- [Video: If you have a sedentary lifestyle, your body craves movement. This nourishing flow includes gentle stretches and foundational poses like Warrior II and Downward Dog to counteract the effects of sitting all day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d20878b2-1310-44a9-bcd9-8f57dcde5b95)
- [Video: Consistency is the key to progress. Before I could do Garudasana (Eagle Pose) in a headstand, I practiced the standing version countless times. This video shows how mastering the basics builds the foundation for more advanced poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9776f759-b682-47a7-b7dd-8347c2749676)
- [Video: Your yoga mat is a sacred space. I believe in taking care of it just as I take care of myself. Here’s a quick tutorial on how to make your own natural, chemical free yoga mat cleaner using vinegar and essential oils.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbe8a04c-fd5c-44b9-b14f-d34d9c489503)

### [Advanced Asana Practice](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/advanced-asana-practice)

- [Video: The secret to achieving Pincha Mayurasana, or any challenging pose, is simple. It is a combination of dedicated practice, persistence through the falls, and the patience to let your body open up in its own time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/304ba3a1-87bf-443f-aca2-8ea1e2e8035e)
- [Video: A scorpio unlocking the scorpion pose. This was a special moment for me, achieving Vrschikasana for the first time. It's a deep backbend and inversion that requires immense shoulder and spinal flexibility, and it felt like a true milestone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db393713-1a91-43c0-a731-c8767df3e23f)
- [Video: This is a tutorial for Bakasana, or Crow Pose, a foundational arm balance. I break down the steps, from placing your hands to engaging your core and finding the point of balance to lift your feet off the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9aef1f72-913d-4c50-94d0-7f7c3b0abaf2)
- [Video: Eka Pada Bakasana, or One Legged Crow Pose, is a challenging arm balance that builds on the foundation of Bakasana. The art of letting go of fear is your greatest strength when finding the balance to extend one leg back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0438f8cd-0ff3-4587-8f7c-fe53c75bbf1c)
- [Video: This is a variation of Eka Pada Bakasana, or Flying Crow Pose. The practice grows so beautifully when you let go of expectations and just approach it with love and curiosity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81331c72-7a40-4051-88c3-b831264c1e98)
- [Video: Here is a tutorial for Astavakrasana, or Eight Angle Pose. This advanced arm balance strengthens the arms and wrists while building endurance and stability. I guide you from the seated setup into the final expression of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33f6571c-a6b4-4b13-9670-24c9a175aedd)
- [Video: This is another look at the entry into Astavakrasana. This arm balance posture enhances focus and concentration, promoting mindfulness as you work to find your balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63aebd37-3f2d-4c95-990a-b4968cc603a4)
- [Video: This tutorial shows the transition from a squatting twist into Parsva Bakasana (Side Crow) and then into Eka Pada Koundinyasana. This is an advanced flow that builds twisting, balancing, and strengthening skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f6b2849-7dee-4820-9dc8-e68362dc81c6)
- [Video: Here is a tutorial for the Tripod Headstand. This advanced inversion strengthens the core, back, neck, and arms. I demonstrate how to create a stable base and safely lift your legs, always remembering to rest in Shashankasana (Child's Pose) afterward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d3c1444-f97d-4c7d-af74-8c204b3d7110)
- [Video: Unlocking a new variation is always a moment of gratitude. This is Baddha Hasta Sirsasana D, a bound hand headstand variation from the Ashtanga practice that requires significant shoulder opening and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d06d9a1f-53b7-4d12-ac14-e78408d706a2)
- [Video: When your foundation is strong, life feels like a playground. Here I am playing with different leg variations in Sirsasana (Headstand), a reminder that stability in your practice brings a sense of freedom and joy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f7dd021-5c35-40df-a143-69fb4cbba6c0)
- [Video: When the mind is quiet, it's easier to listen to what the soul is trying to say. This video shows a wide legged headstand variation, a pose that challenges balance and encourages deep internal focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e407f3c-8067-45f7-9b43-8155e1a8898e)
- [Video: Inversions like this variation of Sirsasana (Headstand) remind us of our inner power. As women, we often don't realize our own strength until we are challenged. The strength finds us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c2367b2-9d46-4839-91d7-8ad66789eb61)
- [Video: Yoga se sab Hoga! People might say you can't walk in the air, but yoga shows you that anything is possible. Having some fun with headstand leg walks, playing with balance and core control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfd1f169-9ca7-437f-b24e-b3c4bbf4653e)
- [Video: If your goal is to achieve Chakrasana (Wheel Pose), this video is for you. I demonstrate three preparatory poses, including Lizard Pose, to help open the shoulders and build the back strength needed for this deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14132994-8b5c-4af7-8374-ebcd88493b2b)
- [Video: The body remembers. After five years, I tried this forearm wheel pose, and I was amazed to see how the body recalls the movement when the mind and breath work in harmony. A moment of pure gratitude.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a84cbfc-4177-4195-8465-30db00add6f7)
- [Video: Practicing Kapotasana (Pigeon Pose) after a long time. It's not as smooth as it used to be, but that's okay. It's a journey of slowly and patiently getting back to it, trusting the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/793e7b7b-591d-49d1-a705-1b0be6fd1678)
- [Video: Want to get into deeper backbends like Kapotasana? Using a yoga wheel can be a wonderful tool. It provides support while helping you achieve a deeper opening in your shoulders and thoracic spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3082e40-d915-4706-a3f7-05025d91bf13)
- [Video: Here are some tips for practicing backbends safely. I emphasize the importance of starting with simple poses like Bhujangasana (Cobra Pose), strengthening the quadriceps, and focusing on your breath to stay calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e35dd94b-273c-4993-a963-f524d3f08f06)
- [Video: If your goal is Urdhva Mukha Paschimottanasana, an advanced seated forward bend, the journey starts with the basics. I spent countless hours in Paschimottanasana, building the hamstring flexibility needed for the full posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5fd8b36-2915-4e21-9619-1cb9d06c3c7c)
- [Video: When you learn how to fall gracefully, the fear of falling starts to fade away. This is me practicing my entry into Pincha Mayurasana (Forearm Stand), learning and growing with each attempt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5778ce9-11b6-4c2a-839d-581510c769ce)
- ![This image is a powerful reminder of my core belief: progress over perfection. From using blocks in 2019 to finding more depth in 2023, my journey with Vrschikasana (Scorpion Pose) has been about small, consistent steps. We celebrate progress, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aae56cd3-4f67-4948-ad05-f566032aede1)

### [Building Strength from Within](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/building-strength-from-within)

- [Video: Looking to build upper body strength? Here are three types of yoga based push-ups you can try, including the challenging Dolphin push-up, which strengthens the shoulders, arms, and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e0b4014-b34a-44d0-8ee4-b6750d814185)
- [Video: Sometimes the mind says "I'm done," but the heart says "You got this." This is a reminder that you are stronger than you think. Pushing through the resistance to build physical and mental resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47b7f0b5-fd53-42d2-b04a-58b83abad69e)
- [Video: Let's flip the script on why we exercise. It's not about being skinny, it's about being fit, strong, and healthy. It's about feeling good in your body and celebrating what it can do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0caae52-7088-4367-8f14-8b463c150393)
- [Video: Here are five asanas that are excellent for toning your arms. This sequence includes poses like Warrior II, Plank, and Single Leg Downward Dog to build strength in your shoulders, biceps, and triceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca5daca9-0f4d-46e1-905c-dba287a59d60)
- [Video: Practicing heart openers, or backbends, does more than just improve flexibility. This sequence, featuring poses like Bhujangasana (Cobra) and Chakrasana (Wheel), also builds significant strength in the back, shoulders, and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc976bce-33a5-48ac-8e0f-18a73c63f171)
- [Video: If your goal is to achieve Chakrasana (Wheel Pose), this video is for you. I demonstrate three preparatory poses, including Lizard Pose, to help open the shoulders and build the back strength needed for this deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14132994-8b5c-4af7-8374-ebcd88493b2b)

### [Calm Mind, Open Heart](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/calm-mind-open-heart)

- [Video: When nothing seems to be going your way, just pause. Take a deep inhale and a long exhale. Your breath is your best friend, and connecting with it, even for a moment, can bring you back to a place of calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/febf5fc9-ed8f-4295-93c3-8aa1c2e6be3a)
- [Video: Anulom Vilom, or alternate nostril breathing, is a powerful pranayama technique. Its benefits include improved lung capacity, stress and anxiety relief, and balancing all the systems of the body, making it a great preparation for meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c562063-82ce-42a0-b96f-34942f0494bf)
- [Video: This is a demonstration of Intercostal Breathing, a technique that emphasizes the expansion of the ribcage. Practicing this regularly helps improve the vital capacity of your lungs, providing more oxygen and calming the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39655e65-1294-4145-b9cd-754e841f9bfb)
- [Video: Before you go to sleep, take a few moments to relax your mind and body. This video shows a simple bedtime routine, including gentle stretches and Anulom Vilom pranayama, to help you have a more peaceful and restorative sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48fa6162-6922-43bc-87fc-23ab8f693bc2)
- [Video: Join me for a nourishing yoga flow. This gentle sequence, ending in the restorative Shashankasana (Child's Pose), is designed to make you feel nourished in your body, mind, and soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/119a3908-aef5-40f2-bd79-b20184bea5da)
- [Video: In our fast paced lives, it's easy to feel overwhelmed. I believe we all need a practice that brings clarity, calmness, and bliss. Yoga is that practice for me, a way to quiet the mind and connect with what truly matters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ecd97de-bc57-48fb-8cc9-9ef84bd6cd9a)
- [Video: This is my simple formula for mental health. Do something for your mind, body, and soul every day. Get enough sleep, practice gratitude, and be present where your feet are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/414539d7-489e-49f3-b792-755395dc1289)
- [Video: Here are a few simple habits that have helped me improve my own mental health. They include spending time in nature, practicing gratitude, and surrendering to a higher power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/224b4e45-0026-4504-98d4-8f035fb3155d)
- [Video: Forgiveness is not for the other person, it is for your own peace. Letting go of resentment frees up your energy to focus on healing and growth. You deserve to feel peaceful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21241a37-aebd-4c39-854e-069ca3621a32)
- [Video: Suppressing your emotions will not help you heal. The path to healing is through feeling your emotions fully and then consciously letting them go. This is a practice of courage and self compassion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a16d17d2-2fdc-4896-903e-5e2081324a97)
- [Video: Sabr aur Shukr. Patience and gratitude. This is a mantra I live by. And then suddenly, one day, your turn will come and you will receive everything you are deserving of. Until then, keep practicing patience and gratitude.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da1d7926-23ff-4c0b-996a-f8885344e869)
- [Video: Whoever needs to hear this today: when you get what you want, that's God's direction. When you don't get what you want, that's God's protection. Trust the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ebdd505-2841-454e-b891-80cc58b65891)
- [Video: A gentle reminder to smile often. No matter what challenges you are facing, remember that God always has our back. Don't worry, be happy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d05ce5a-e97c-4c26-8f5d-a4f8baab3f38)
- [Video: The most important aspect of my practice is reflection. It is about being present with myself and my breath, and always bowing down with gratitude to the practice of yoga for making me the person I am today.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25633dae-6aa6-441c-bb61-78db7ae786ce)
- [Video: Joy is always within you. The practice of yoga doesn't create it, but it serves as a constant, beautiful reminder of the bliss that already resides inside your heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/405c79dd-fbd8-4fc7-9b9b-aceba083ddb9)
- [Video: Yoga is not merely a physical exercise. It is a sacred practice that connects you to the Higher Consciousness, to the universe, and to the deepest part of your own soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7473b674-79a4-4296-82db-98c9c9a189c3)
- [Video: Slow down. In a world that rushes, have the courage to pause. When you give things time, they will unfold in the most beautiful and unexpected way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc415e46-5fca-4ffd-a88e-6b525f8fcce2)
- [Video: The real magic begins when you realize that yoga is not a work-out, but a work-in. It is an inward journey to discover your true self.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e89f000e-ca24-4aa9-9ebc-d160cc9b9a7f)
- [Video: Do we ever truly fail? Or is everything just leading us to something better? Not getting too affected by setbacks and continuing to do your best will make the comebacks much more fulfilling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d560476a-d3b4-4c8f-a15e-0e977f4a23a0)
- [Video: There is only mercy in His plans. When we let go of our own rigid agendas and allow God to make the plans for us, we find a sense of peace and trust that we are always being guided.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0e35f8b-a05d-4b03-9c21-3abbd4b3b8c4)

### [Yoga in Nature](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/yoga-in-nature)

- [Video: This part of my life is called peace. Finding stillness and practicing Natarajasana (Dancer's Pose) surrounded by the lush greenery of Goa. Nature is the ultimate healer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/158a7e66-d957-4e5a-8606-b383f0c3ea07)
- [Video: True balance is finding stillness within, even when the world around you moves. Here I am practicing Chakrasana (Wheel Pose) on a paddleboard. When you learn to steady the mind, the body follows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24f10e4f-1e44-4365-92cb-c786037b2026)
- [Video: I tried paddleboarding for the first time and was a little afraid, but I gave myself time to make friends with the waves. Soon enough, I was trying a headstand. It's a reminder to be patient with new challenges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/879c9ae1-c593-49d6-a562-21d74ced2c2d)
- [Video: Are you a water baby too? There is something so freeing about practicing by the ocean, feeling the water and the sun. Here I am moving through Hanumanasana (Splits) and Eka Pada Rajakapotasana (Mermaid Pose) on the beach in Thailand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a5bb055-b661-4b8e-90df-60e986f843ab)
- [Video: Practicing Dhanurasana (Bow Pose) in a garden in Goa. This pose is wonderful for strengthening the abdominal organs, improving digestion, and increasing flexibility in the back and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/364ab4d9-4c29-4338-a7d1-5bb28b61ea7a)
- [Video: Here I am practicing Sirsasana (Headstand) in a beautiful garden. This inversion is amazing for reducing stress, improving memory, and strengthening the spine. Plus, practicing on soft grass feels wonderful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a132b4c1-5d20-4b66-9625-682577c35934)
- [Video: Counting my blessings while practicing this heart opening pose in a beautiful park. Gratitude has the power to shift your entire perspective and bring so much joy into your life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a50fa0d2-030b-4434-b65a-9f32167fa6a9)
- [Video: Asana practice with mindfulness is a journey to a place of stillness where the noise of the world softens. Here, I am celebrating International Yoga Day by connecting with myself and nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b092e808-b6ec-4be3-beea-3fe0179facbb)
- [Video: On International Yoga Day, I am filled with appreciation for this beautiful gift of yoga. It makes me feel strong, graceful, and deeply connected to myself and the world around me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8b5d91a-e1c0-4d05-9072-2d5ac0e698ea)
- [Video: This is a quote from the Bhagavad Gita that deeply resonates with me. "Tyagat Shanti Anantaram," which means that only by renouncing the fruits of your actions will you attain peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc694b44-ac00-421a-9acc-d1adc5972154)
- [Video: Yoga plus nature equals bliss. This is how I recharge my soul. I can't thank the universe enough for bringing yoga into my life and for these beautiful moments in the Canadian Rockies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e758c73a-1c53-406d-bcd7-8fa42596404a)
- [Video: Be thankful for the difficult people in your life, for they have shown you exactly who you do not want to be. Meditating by this river in Banff, I reflect on choosing my responses wisely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7901541e-6066-4ebb-b312-51ebdf77df92)
- ![Dhyana, or meditation, is the seventh limb of Ashtanga yoga. It is the state where our individual consciousness begins to merge with universal consciousness. Finding this stillness amidst the grandeur of nature is a profound experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d586b8c0-eaf6-4f2e-a421-05134899c126)
- [Video: As you go deeper into the ocean, the waves soften. Similarly, as you go deeper within yourself, the external noises fade away, and there is only love, peace, and bliss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd66effe-ce9c-406e-94a7-6300b04dcc0f)
- ![Sometimes, the longer you wait for something, the more you appreciate it when it finally arrives. A moment of balance and patience, practicing a variation of Virabhadrasana III (Warrior III) in nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b9fc68d-a87d-44b1-b846-e3da3deb4f5a)
- ![Have a blissful Sunday. Taking a moment to breathe, stretch, and connect with the earth in this Padmasana (Lotus Pose) variation, surrounded by the vibrant green of Goa.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d100b84-296b-4f96-9d4e-d11052cdbd9b)
- [Video: It takes a lot of strength to choose a path that is not conventional. Trust your journey and find your balance, just like in this Natarajasana (Dancer's Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83914ab0-eb61-463e-9518-ac7fb950e60e)
- [Video: Just breathe. Feeling the wind and the sun on a beach, finding freedom and expression in movement. Sometimes the simplest instructions are the most powerful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87f7acab-34de-47cd-a209-b013f397553d)

### [My Journey & Reflections](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/my-journey-reflections)

- [Video: Yoga with Mayura turns 5! I started my classes from scratch, full of nerves but with a heart full of passion. I am so grateful for my teachers, my family, and my students who have been part of this beautiful journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9837e7a6-b315-44a5-8e95-5f162c143ca5)
- [Video: It's amazing how women can be strong yet soft, vulnerable and resilient all at once. Every time I step on the mat, I feel a little more myself and a little more empowered. Happy International Women's Day to all the magic women out there.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad4d1617-1767-4eca-b749-332ca376067f)
- [Video: Blessed, Grateful, Thankful. As I turned 30, I reflected on the lessons I've learned. Doing your best is in your hands, not the results. Discipline will take you places, not motivation. And your only true enemies are your own anger and attachments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95ec7ea5-6291-4ef0-97fd-615a5c4edcdf)
- [Video: The depth of your backbend is a reflection of the openness of your heart. Both require trust and surrender. Here I am exploring Kapotasana, a deep heart opener that teaches me to let go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa75cd4b-021f-4670-8245-dc8f3c7bc3f3)
- [Video: There are millions of thoughts that come into our minds every day. When we practice mindfully, our mind becomes our friend, and our heart opens to so much love. A reflection in the mirror during a backbend practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67481703-20fc-4b2e-ae0d-1c5711c4a385)
- [Video: Where grace flows, love blooms. A moment of practice, finding the balance between strength and flexibility in this standing split variation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88cbfc4d-29fe-4caf-9349-7fb0f204d550)
- [Video: What we chase outside is just a fleeting dream. Eternal bliss resides within. A beautiful, flowing backbend to express this feeling of turning inward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8e09f1b-a983-4ae3-b060-6fe3c667099d)
- [Video: Let's use our energy to believe, grow, and heal. A simple, uplifting stretch to open the heart and welcome positive energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5920ec90-2843-4c53-bc37-134c36302958)
- [Video: Dear Yoga, thank you for choosing me. A moment of gratitude and surrender on the mat, moving through a gentle backbending flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81dd777a-c797-46dc-a45e-4a60d92f1fd0)
- [Video: When I started appreciating my blessings, my whole life turned around. Finding gratitude in the simple, graceful movement of Garudasana (Eagle Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0617cdb-f92c-4d32-9edd-e4bd49373600)
- [Video: Never give up, miracles happen every day. A silhouette of a simple flow from Cat-Cow to Upward-Facing Dog, a reminder to keep faith in the journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2560f3d-02f5-405b-8c1b-d7c6aeebb45f)
- [Video: A bamboo tree takes years to just root, and when it's the right time, it shoots up within a week. This reminds me that patience is the key to growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4f2fb4b-09b2-41f6-ac38-9f377d252fa0)
- [Video: I asked life, "Why are you so difficult?" Life replied, "People don't appreciate easy things." A reflection on the value of challenges while practicing Ganda Bherundasana (Chin Stand).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd95cecb-095b-4364-b52b-ed9f16278e05)
- ![Divine intervention. A moment of looking up, feeling a connection to something greater than myself during a gentle Bhujangasana (Cobra Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1b2c6fb-31d0-4f02-8177-70cde55ab429)
- ![In my element. Feeling free and expressive, blending dance-like movement with yoga in this standing split variation against a beautiful tree.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f72f8516-eab3-441c-857c-a2119ab1f37c)
- [Video: So many of you asked me to do this trend, so here it is! A fun yoga challenge, playing with flexibility and balance against a wall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61f562ea-9334-4f1b-9499-dd5b62a24c6e)
- [Video: Always choose healing. A quiet moment of practice, finding a deep stretch in Eka Pada Rajakapotasana (One-Legged King Pigeon Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8995a16f-d66b-4f61-84f9-6ebd37526872)
- [Video: Going with the trend, just for fun. This is a reverse video, but it's a playful look at the flexibility and control required for a deep forward fold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be01b7e7-453b-4d82-aa3a-bdb7d6b3c9f8)

## Meet your expert

[Mayura Pednekar](https://mytribe.in/mayura_theyogagirl)

### My story

Started out nervous, totally clueless, but yoga pulled me in with full josh. No fancy contacts, just faith and a bit of Mumbai masala spirit. Whether I’m teaching in Bandra or a random workshop in the USA, it’s all about small wins, not perfection. Yoga made me softer, more grateful, and I carry that vibe everywhere – especially when I’m out in nature. Trust the process, yaar. It’s all about connecting with yourself.

### My work

- **Yoga Classes & Workshops**: I teach online ashtanga vinyasa yoga, private sessions, plus pre and post natal yoga. Workshops happen in India and abroad.
- **Yoga for Every Body**: Pregnant, stiff, or just want to move better? I give loads of variations so everyone feels comfy.
- **Progress, Not Perfection**: We go slow, steady. No chasing perfect. Baby steps, you’ll see the change.
- **Breathwork & Pranayama**: Simple pranayama for beginners and easy meditation – pause, breathe, get clarity, stay calm.

## More services from Mayura Pednekar

- [Yoga Classes (Online & Private)](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private) · ₹200-2,000 per session (estimate)
- [Yoga Workshops](https://mytribe.in/mayura_theyogagirl/yoga-workshops) · ₹800-2,200 per participant per 90-minute workshop (estimate)

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## Book

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