--- title: "Build Strength and Flexibility with Gentle Yoga Flows" description: "Join Mayura for personalized yoga sessions in Mumbai focused on building core strength, flexibility, and mobility. Embrace progress over perfection." canonical: https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/building-strength-flexibility last_updated: 2025-08-20 --- # Building Strength and Flexibility Through Mindful Yoga Tribe Verified · Experienced yoga instructor teaching across Mumbai. By [Mayura Pednekar](https://mytribe.in/mayura_theyogagirl) · Available online; In-person classes across Mumbai · ₹1,200 per session (estimate) Part of [Yoga Classes (Online & Private)](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private). [View full gallery](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/gallery) Moving beyond just stretching—these flows focus on building real core power and mobility. Whether you are using props to safely deepen a backbend or working on foundational push-ups, we focus on progress, not perfection. ## Photos and videos - [Video: Here are three types of push-ups you must try to build upper body strength. This includes knee-to-chest push-ups and dolphin push-ups, which also open the shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e0b4014-b34a-44d0-8ee4-b6750d814185) - [Video: Tone your legs with these three powerful standing asanas. This sequence includes Virabhadrasana (Warrior Pose) and Utkata Konasana (Goddess Pose) to build strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9af54284-5e30-4e2e-af2e-9013a5b5e36d) - [Video: Here are five asanas to tone your arms and upper body. This flow incorporates poses like Warrior II and Single Leg Downward Dog to build strength in a dynamic way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca5daca9-0f4d-46e1-905c-dba287a59d60) - [Video: It's easy to get lost in achieving advanced asanas, so a strong grounding practice is important to stay connected. This flow helps balance ego with humility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32994de9-cf2c-4544-b4f4-189897eae590) - [Video: A yoga wheel is a fantastic prop for getting into deeper backbends like Kapotasana (Pigeon Pose). It provides support while helping to open the shoulders and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3082e40-d915-4706-a3f7-05025d91bf13) - [Video: Practicing heart openers, or backbends, has many benefits. They regulate emotions, enhance blood circulation, and release tension in the shoulders and back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc976bce-33a5-48ac-8e0f-18a73c63f171) ## About Building Strength & Flexibility Strength is not about how many push-ups you can do today; it is about the consistency of showing up on your mat. When we work on arm balances or leg stability, I focus on building foundation through small, steady movements rather than jumping into complex, advanced poses. If you find your wrists or shoulders tiring quickly, we will use props like straps, blocks, or wheels to ensure you are engaging the right muscles safely without causing strain. In my practice, strength and flexibility go hand-in-hand. You do not need to be naturally flexible to start; you just need patience, or as I like to say, Sabr aur Shukr. We incorporate dynamic flows like Ashtanga Vinyasa to build stamina and heat, but we ground it in Hatha principles to ensure your form is correct and sustainable. ### Why Props Are Essential Many students think yoga props are only for beginners, but they are tools for better alignment at every level. Using a yoga wheel for deep backbends like Kapotasana provides the support your spine needs to open safely, while blocks help you find length in standing poses like Warrior II without compromising your posture. My goal is to make the practice accessible to everyone, regardless of whether you are dealing with stiffness from a desk job or recovering from an injury. ### What You Can Expect - **Core Engagement:** We integrate plank variations and boat pose drills to build a stable center. - **Joint Mobility:** We work on specific shoulder and hip opening sequences to release tension. - **Safe Progression:** Every session includes modifications. If a pose feels out of reach, we break it down into steps so you can gain the strength required to achieve it. Whether you are joining my online group classes or working with me in a private session, we meet you exactly where you are. My focus is on helping you understand your body’s unique mechanics so you can feel stronger, more mobile, and at peace. ## About Mayura Pednekar I am Mayura. I believe yoga is a work-in, not just a workout. My goal is to help you build a body that feels capable and strong, whether you are working on your first push-up or exploring deeper backbends. [See all of Mayura Pednekar's services](https://mytribe.in/mayura_theyogagirl) ## More from Yoga Classes (Online & Private) by Mayura Pednekar - [Featured](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/featured) - [Our Yoga Community: Student Stories](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/our-yoga-community-student-stories) - [Prenatal Yoga: A Nurturing Journey](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/prenatal-yoga-a-nurturing-journey) - [Your First Step: Yoga for Beginners](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/your-first-step-yoga-for-beginners) - [Quick Routines for a Busy Life](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/quick-routines-for-a-busy-life) - [Yoga for Targeted Relief](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/yoga-for-targeted-relief) - [Mastering the Asana: Pose Tutorials](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/mastering-the-asana-pose-tutorials) - [Breath & Stillness: Pranayama and Meditation](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/breath-stillness-pranayama-and-meditation) - [My Yoga Journey & Philosophy](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/my-yoga-journey-philosophy) - [Yoga in Nature](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/yoga-in-nature) - [More From My Practice](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/more-from-my-practice) ## More services by Mayura Pednekar - [Specialized Yoga Programs](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs) - [Yoga Workshops](https://mytribe.in/mayura_theyogagirl/yoga-workshops) ## Similar work from other experts - [Develop Your Strength and Flexibility with Personalized Yoga](https://mytribe.in/adiyogamumbai/personalized-at-home-yoga-training/develop-your-strength-and-flexibility) by Adi Yoga · Personalized At-Home Yoga Training · At your home across Mumbai; Visit studio in Kalbadevi - [Advanced Yoga for Strength & Flexibility](https://mytribe.in/yoga_trainer_nikita_bhambhani/yoga-instruction/strength-flexibility) by Nikita Bhambhani · Yoga Instruction · Online sessions & at your location across Mumbai - [Building Strength and Flexibility with Custom Yoga Therapy](https://mytribe.in/yujir_yoga/therapy-yoga/building-strength-flexibility) by Yujir Yoga · Therapy Yoga · Available online, at Munirka studio, or at your home in New Delhi - [Build Strength & Flexibility with Mindful Yoga](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/build-strength-flexibility) by Gowri · Beginner Yoga Series · Attend Online or at Studio in Malleshwaram - [Dynamic Flows and Strength Building Yoga](https://mytribe.in/svadhyaya_bydevyani/yoga-classes/dynamic-flows-strength-building) by Svādhyāya by Devyani · Yoga Classes · At studio in Powai or at your location across Mumbai - [More Than Asanas: Strength & Movement](https://mytribe.in/charusyogaclass/online-yoga-fitness-classes/more-than-asanas-strength-movement) by Charu · Online Yoga & Fitness Classes · Live online classes via Zoom ## Book To book Mayura Pednekar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20Classes%20(Online%20%26%20Private)%20by%20Mayura%20Pednekar.) 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