Gentle Yoga for Beginners: Start Your Practice in Mumbai
New to the mat? I am here to help you move with ease. Whether you are stiff from sitting all day or just curious about where to begin, my sessions focus on simple alignments and listening to your own body. No pressure, just progress.
This is an easy backbending sequence perfect for beginners. We move through gentle poses like Cat-Cow to awaken the spine and keep it healthy.
Learn the Ashtanga Suryanamaskar A (Sun Salutation) step-by-step. I break down each movement, from Urdhva Mukha (Upward-Facing Dog) to Adho Mukha (Downward-Facing Dog), so you can build a strong foundation.
Tight hips from sitting all day? This easy hip-opening sequence for beginners will help release tension and bring more mobility to your lower body.
If you have difficulty reaching your toes, a yoga strap can be your best friend. This tutorial shows how to use a strap for a deeper and safer hamstring stretch.
Relieve tension in your shoulders with these three simple stretches using a yoga strap. I guide you through variations to improve mobility and release tightness.
Before attempting complex poses like Garudasana (Eagle Pose) in a headstand, it's crucial to master the basics. This video shows how consistency with foundational poses is the key.
Looking to tone your legs? Practice these three fundamental asanas: Virabhadrasana (Warrior Pose), Trikonasana (Triangle Pose), and Utkata Konasana (Goddess Pose).
Yoga is a beautiful activity to share with family. Here is a practice I shared with my dad, showing that yoga truly is for everyone, at any age.
Start your day with these gentle spine movements that you can even do in bed. A few minutes of mindful stretching can make all the difference in how you feel.
This is a nourishing yoga flow designed to make you feel good in your body, mind, and soul. It ends with a relaxing rest in Shashankasana (Child's Pose).
About Beginner Friendly: Start Your Journey Here
If you are worried about flexibility, let us clear that up right now—yoga is not about touching your toes, it is about what you learn on the way down. In my beginner workshops in Malad West, I use props like yoga straps and blocks to help you safely ease into stretches so you never feel restricted or forced. Whether you are joining for personal growth or just to move your body, you will find a space here where you can breathe, learn at your own pace, and let go of the pressure to be perfect.
Yoga is a 'work-in', not just a workout. My approach to beginner sessions is rooted in Sabr aur Shukr (patience and gratitude). You do not need to be fit or flexible to start; you just need to show up. I teach a blend of Ashtanga Vinyasa and Hatha flows, carefully broken down so you can understand the mechanics of each pose without the risk of injury.
We focus heavily on foundational yoga alignment, ensuring that your knees, spine, and shoulders are supported. For those of you dealing with the effects of a sedentary lifestyle, I incorporate specific stretches to counteract desk fatigue and back stiffness. We start with simple breathwork (Pranayama) to calm the mind before moving into asanas, allowing you to build a practice that feels sustainable rather than exhausting.
My workshops in Mumbai are kept to smaller groups, usually 15 to 25 people, so I can provide active physical adjustments. If you are nervous about your first class, please know that you are welcome exactly as you are. We focus on small wins, not perfect postures. By learning to listen to your body, you will find that yoga truly is for every body.
Mayura Pednekar
I am Mayura, and I believe that yoga is for every body. Whether you are finding it hard to reach your toes or just need a pause from the daily grind, I will be right there to guide your practice with gentle adjustments and a lot of patience.
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