--- title: "Beginner Yoga Series: Learn Foundational Yoga Online & In-Studio - mytribe" description: "Start your journey with our Beginner Yoga Series. Learn foundational yoga poses for stress relief and flexibility with live online or in-studio classes. No experience needed—just a willingness to start. Book your spot with Gowri on Tribe today!" canonical: https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series last_updated: 2025-09-07 --- # Beginner Yoga Series in Bengaluru By [Gowri](https://mytribe.in/mudra_rooftopyogastudio) · I teach beginner-friendly yoga classes in small groups or online, focusing on basic poses, breathwork, and stress relief for people who are new to yoga or feel stiff and unsure where to start. Typically ₹1,900-3,500 per person per month (estimate) ## Locations Attend Online or at Studio in Malleshwaram ### Visit at - Studio in Malleshwaram, Bengaluru (close to Rajajinagar, Sadashivanagar, Mantri Square Mall, Sampige Road Metro Station, Sankey Tank, Vyalikaval) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Live Online Beginner Subscription 12 interactive Google Meet sessions/mo including real-time verbal form correction and access to class recordings. Typically ₹1,900-2,300 per person / month (estimate) #### Digital Format * **Platform:** Live two-way video sessions via Google Meet. * **Schedule:** 12 sessions per month, 60 minutes each. * **Recordings:** Access to class recordings provided for a limited window to cover missed live sessions. #### Instruction Scope * **Method:** Real-time monitoring with verbal cues and visual demonstrations tailored for camera viewing. * **Space Adaptation:** Flows are modified to fit standard home spaces. * **Curriculum:** Covers the same Hatha-Vinyasa syllabus as the offline studio batch. #### User Requirements * **Equipment:** User must provide their own yoga mat. Household items (books, belts) can be substituted for props. * **Setup:** Laptop or phone with stable internet, positioned to show full body for effective feedback. ### In-Studio Beginner Subscription 12 offline sessions/mo at Malleshwaram rooftop studio featuring hands-on alignment corrections and full prop access. Typically ₹2,900-3,500 per person / month (estimate) #### Core Logistics * **Location:** Mudra Rooftop Yoga Studio in Malleshwaram (semi-open space with natural ventilation and wall fans). * **Schedule:** 12 sessions per month, typically held 3 days a week for 60 minutes per class. * **Batch Size:** Strictly capped at 10 to 12 students to ensure individual attention. #### Equipment & Facilities * **Props Provided:** Full access to studio yoga mats, cork/wooden bricks, and cotton straps. * **Amenities:** Tiled flooring cleaned daily. Note that this is a non-AC environment focused on fresh air. #### Instruction Scope * **Curriculum:** Hatha-Vinyasa blend focusing on Surya Namaskar, foundational asanas, and breathwork. * **Correction:** Physical tactile adjustments by the instructor to fix posture and alignment. * **Support:** Post-class Q&A availability for specific doubts. ## About Beginner Yoga Series ### Why I Started This Series I know what it’s like to be super stiff, anxious, and unsure where to start with yoga. This series is for anyone who’s thinking, "Yoga is not for me, I can’t even touch my toes!" Trust me, I’ve been there. My goal is to give you a space where you won’t feel judged, just supported. ### Who This Is For - Never tried yoga before? Perfect, you’re in the right place. - Tried a class but felt lost? Let’s build those gentle yoga basics together. - Desk job got your back aching? I get it. We’ll work on it. - Want a simple way to feel less stressed? This is all about stress relief for beginners. ### How I Teach My classes mix Hatha and Vinyasa - we hold some poses, we flow with the breath. Don’t worry about being flexible. That comes with time. I’ll guide you with patience, not pressure. ### What We’ll Do - Learn foundational poses like Trikonasana and Warrior for real strength. - Use pranayama (breathwork) to calm down and find energy. - Try simple practices for how to start meditation. - Every class has warm-ups, main sequence, and cool-down with Shavasana. ### Your Options Small groups at my rooftop studio in Malleshwaram, Bangalore or join live online. Missed a class? Online students get recordings. ### What Changes - Stronger, more balanced body. - Less stress, better sleep. - More confidence on and off the mat. If you’re ready to just show up, even if you feel stiff or nervous, I’ll be there to guide you. ## Highlights Browse through Gowri's best work. ### [Featured](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/featured) - [Video: I often hear, "I'm not flexible enough for yoga." Let me tell you a secret: I couldn't touch my toes when I started either. Yoga isn't about being perfect; it's about showing up for yourself. This practice helped me manage my own anxiety and find peace, and I know it can help you too.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb5efe29-3cf6-4a66-9365-c62877605683) - [Video: There's a special energy when we practice together. In my group classes, you'll find a supportive community where we learn, evolve, and transform. I'm always there to guide you, ensuring you feel safe and motivated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05eae5c6-1a58-448c-a366-0ae65952f7ab) - [Video: Can't make it to the studio? My online classes bring the practice to you. You get the same individual attention and clear instruction from the comfort of your own home, plus recordings to practice anytime.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3154e724-c1a4-4bba-a8d5-703c2d5adbd2) - [Video: I'd love for you to join my next batch. Whether you choose the in-studio classes in Malleshwaram or join online, we'll build a routine that leaves you feeling grounded and energized. Spots are limited to keep our groups small and personal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5c2ee04-2af7-406a-ba34-11e368d34a20) - [Video: If you spend your day at a desk, your body holds that stress. This short sequence, featuring poses like Setubandhasana (Bridge Pose) and Marjariasana (Cat-Cow), is perfect for releasing tension from your back and shoulders after a long day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60b53fc6-312e-4d4a-b37a-6ae4d4d121ca) - ![Feeling weak or stiff is the perfect reason to start yoga, not a reason to avoid it. We use props like blocks to support your body as you build foundational strength and flexibility safely, one pose at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa1c5f18-e4af-4041-824f-533f2aca02ae) - [Video: Ever wonder what a 60-minute class with me looks like? I structure every session with a clear beginning, middle, and end, blending Hatha and Vinyasa styles. We always start with warm-ups, move into our main sequence, and finish with a cool-down and Shavasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f93486a-70d4-49a4-af9e-929127f43f61) - [Video: My rooftop studio is my happy place, and I hope it becomes yours too. Waking up early doesn't feel so hard when you get to practice in a calm, green space like this. And yes, my dogs sometimes join in for extra support. 💛](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c893c8f9-10a7-4aaf-b8b8-7ca8e51bc15e) ### [Join My Classes (In-Studio & Online)](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/join-my-classes-in-studio-online) - [Video: Welcome to Mudra Studio. I teach a blend of Hatha and Vinyasa yoga designed to build strength, stamina, and mental peace. If you're looking to start your wellness journey, this is your sign.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae64adfa-ed63-4261-9e50-873768cd632a) - ![My February 2025 yoga classes are now open for registration. This is your chance to build a consistent practice in a supportive environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f37bae7-7d60-42d5-84f0-85cacf9a2713) - ![Join me for in-person classes at my beautiful rooftop studio in Malleshwaram. Our morning sessions are the perfect way to start your day with energy and intention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fe790b4-a416-40e9-9992-5b384491ee52) - ![Practice with me from anywhere in the world. My online classes offer the same personalized guidance, with the added convenience of joining from your own space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ad1b1fe-58d9-4cbf-abe3-5bcb900b5bbb) - ![Not sure if it's for you? I offer free trial classes for both studio and online sessions. It's the perfect opportunity to experience my teaching style before you commit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5973d130-713e-4916-b6b4-92e20262b521) - ![The benefits of a consistent yoga practice are endless. From building physical strength and flexibility to reducing stress and improving sleep, you'll feel the transformation on and off the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de2760db-8993-45aa-af5d-cb041353475f) - ![Registration is simple, but spots are limited to ensure everyone gets personal attention. Your spot is confirmed after payment. Online students get 30-day access to class recordings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8abbeaaa-86e0-4c81-8513-9c466ba1bef7) - [Video: If you feel stiff from sitting at your desk or just want to start your mornings with more energy, it's time. You don't need any experience, just a willingness to show up for yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c45ad4e6-6ebb-4b20-95cc-7d6d582a2c28) - [Video: Investing in your health is the most important investment you can make. This video shows a glimpse of our group class, where students of all levels practice together, building strength with poses like Virabhadrasana I (Warrior I).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99199654-5dfe-4307-b317-9cb2ba8b12c6) - [Video: What's the worst part about starting yoga? Wishing you had started sooner. Don't wait for "someday." Join our upcoming batch and discover what your body and mind are capable of.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9df056c-1788-4a29-8509-caaf8bc198ee) - [Video: This isn't just another resolution. My classes are designed to help you create lasting change, turning "I can't" into "I can." I offer both morning and evening batches to fit your schedule.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56b554c4-0b2b-49c5-af0e-1d324dc8177e) - [Video: Here are some of the reasons to join my classes at Mudra. I focus on building a strong foundation, helping you build flexibility, strength, and mindfulness in a supportive group environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9a9780a-a9ab-429b-9dcf-b9534e1fc8d5) - [Video: My classes provide a structured routine with hands-on correction in a dedicated space. The group environment helps you stay motivated on your wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7763d38-6af8-4874-8285-a6e189bdf0e5) - [Video: This January, uplift your wellness goals with a blend of Hatha Vinyasa. My classes help you build strength, flexibility, stamina, mobility, and mental peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cac6aab2-5a69-4226-894d-b7a771e6cdea) - [Video: A little bit about me. I started yoga for my own mental health and now I love helping others discover its benefits. I'm certified in RYT200 Hatha Yoga and bring a holistic approach to every class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94cd39a3-7739-4306-8f5b-03fb4e3e3978) - [Video: Wondering about the benefits of practicing in a studio? You get a focused environment, hands-on corrections to improve your posture, and a community to keep you motivated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51a39a5a-4b10-43d7-8de8-c38c801b56fe) - ![Announcing the January 2024 batch for my studio classes. I offer multiple morning batches to help you start your day with purpose and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70608e0d-b1aa-4b8b-9807-e3dc4acfd777) - ![My online yoga classes for January are now open. You can join from anywhere and still be part of our wonderful community. Choose from morning or evening batches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed84c6b9-85e4-422c-8500-d6456e91c80d) - ![A closer look at the online class schedule for January. All online classes are recorded, so you'll never have to miss a practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45387f43-cd99-4ed4-bfa3-ab6ba5a24272) - ![Join my January 2024 batch at the studio in Malleshwaram. We practice a consistent Hatha Vinyasa flow to uplift your wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84301e05-5977-49bf-8c5e-cc37680ff7ca) - ![Here is the class schedule for the first week of July. Each day has a different focus, from hip openers and core flow to backbends and full-body Hatha Vinyasa.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51032e69-780d-479a-92f8-09b934d24796) ### [Beginner Asana Library](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/beginner-asana-library) - [Video: Welcome to my beginner series. Over the next 50 days, I'll be breaking down 50 beginner-friendly asanas. This series is for anyone who feels intimidated and wants to learn the basics at their own pace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ca7c409-7a02-4e7a-8817-a4d53ee4e2a2) - [Video: Let's start with the most fundamental pose: Adho Mukha Svanasana (Downward-Facing Dog). I'll show you how to find the right distance between your hands and feet and how to modify the pose to avoid a rounded back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ef1c3ab-680b-40ad-bc66-677599471143) - [Video: In episode 2, we learn Trikonasana (Triangle Pose). This is a beautiful standing pose that stretches the hamstrings and improves posture. I'll guide you on hand placement and keeping your hips aligned.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ef13e14-899e-4a09-9898-38511bf77cae) - [Video: Episode 3 is Virabhadrasana I (Warrior I). I'll show you two ways to enter this powerful standing pose and how to align your hips and arms for stability and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fc481b7-d82d-497f-9180-b297ce230a27) - [Video: Next up is Virabhadrasana II (Warrior II). This pose builds strength in the entire body. I'll share tips on keeping your torso centered and your arms active.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a306ec1b-0726-4ee9-b822-f4fffb991b85) - [Video: Episode 5 covers Utthita Parsvakonasana (Extended Side Angle Pose). This asana combines the benefits of Warrior II and Triangle Pose, creating a deep side-body stretch. I'll show you how to use a block for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93ba5517-13a0-4829-b2d2-6ee28741323c) - [Video: For episode 6, we focus on Utthita Parsvottanasana (Pyramid Pose). This is an intense hamstring stretch that's amazing for flexibility. I'll explain how to keep your hips square and use a block to ease into it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c88f6227-244c-4b18-b6e1-769de27ecccb) - [Video: You'll love and hate this one. Episode 7 is Utkatasana (Chair Pose). It's a fierce pose that strengthens the thighs and core. I'll teach you how to protect your knees by keeping them from crossing your toes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ef06a14-5cff-4d79-b35f-22e58ebb8436) - [Video: In episode 8, we explore all four variations of Prasarita Padottanasana (Wide-Legged Standing Forward Bend). This is a great series for stretching the hamstrings and bringing blood flow to the head.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2d9e2ed-762b-4ea5-bbee-bfd01e5ae29c) - [Video: Let's perfect your Anjaneyasana (Low Lunge). I'll explain the common mistake of letting the knee cross the ankle and show you how to stack your joints correctly to protect your knee and get a deeper hip flexor stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e8724c1-c760-4ea3-bb10-7829e2c6894d) - [Video: Do you feel pain in your wrists during Plank Pose? Here's a simple tip using the Cat-Cow spine alignment to engage your core more effectively, taking the pressure off your wrists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21f9e231-28ed-4c28-ac2b-2940c986fd48) ### [Yoga for Everyday Wellness](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/yoga-for-everyday-wellness) - [Video: Anxiety often lives in the body as a tight chest or shallow breath. This video guides you through three calming asanas, including Paschimottanasana (Seated Forward Bend), to help you feel safe and grounded in your body again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/909e24aa-1ed7-4e24-b7a1-047ac5504d36) - [Video: If you struggle to wind down at night, a gentle yoga practice can signal your body it's time to rest. Try these three poses, like Supta Baddha Konasana (Reclined Bound Angle), to calm your mind for better sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a0306e-e282-43b4-b4d0-242789cd6b8a) - [Video: Back pain from sitting all day? These three gentle asanas, including Uttana Shishonasana (Puppy Pose) and a gentle Supta Matsyendrasana (Reclined Twist), will help release tension and bring relief to your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec1f9377-a87d-4e36-aaa1-9c013722bb93) - [Video: Here are five simple yoga poses you can practice anytime to relieve back pain. This sequence includes gentle movements like Marjariasana (Cat-Cow) and Pavanamuktasana (Wind-Relieving Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2695dd45-5a06-402d-a174-9e9d8a2e5c5d) - [Video: Feeling bloated or sluggish after a meal? Gentle twists and poses like Ardha Matsyendrasana (Seated Twist) can stimulate your digestive organs and ease discomfort naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b80a3495-9dbd-4ed0-b5dc-930283de7530) - [Video: We hold so much tension in our neck and shoulders, especially from screen time. This video shows you three simple movements, including Urdhva Mukha Pasasana (Thread the Needle), to release stiffness and feel lighter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ee71b48-2d41-4bfb-afd0-76426cce8032) - [Video: Never skip your cool-down. These three essential post-workout stretches, including a dynamic flow between Ashwa Sanchalanasana (Low Lunge) and Ardha Hanumanasana (Half Split), will help prevent soreness and improve recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36914a2b-0cc6-4fc6-a296-a69ff19537eb) - [Video: Yes, yoga absolutely helps with menstrual cramps. This restorative sequence uses a bolster for support in poses like Baddhakonasana (Butterfly) and Supta Dandasana (Legs Up the Wall) to soothe pain and discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/927e5091-e6c9-4c23-88c3-671ca5c5f13e) - [Video: Here are five asanas to help reduce period cramps. This sequence includes gentle poses like Uttana Shishosana (Puppy Pose) and a Pavanamuktasana (Wind-Relieving Pose) twist to bring comfort during your cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39a51c00-aa8c-4c9d-9e70-1e2ab2b3ce77) - [Video: The Sivananda Surya Namaskar (Sun Salutation) is a powerful 12-step moving meditation. Practicing a few rounds in the morning is a perfect way to boost blood circulation and energize your entire body for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb961836-227d-4300-8d10-25a966723589) - [Video: Looking for a natural energy boost in the morning? These three asanas, including Anjaneyasana (Low Lunge) and Bhujangasana (Cobra Pose), will wake up your body and clear your mind in just a few minutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebccd3c6-349d-481d-8590-b62518265e83) - [Video: Feeling ungrounded? Your Mooladhara (Root Chakra) might need some attention. Poses like Malasana (Garland Pose) and Setubandhasana (Bridge Pose) can help you feel more stable, secure, and connected.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a1e7925-90ae-4827-af9f-887721db880e) - [Video: Tight hamstrings are very common, but patience and consistency can make a huge difference. This video demonstrates three effective stretches, including Ardha Hanumanasana (Half Split), to gently lengthen the back of your legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f94c2f33-1487-475f-bf9e-753743d07e38) - [Video: A strong core is about more than just abs; it's about stability for your entire body. This sequence includes Navasana (Boat Pose) and Purvottanasana (Reverse Plank) to build a solid foundation from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cbd2c8e-ba63-403d-ae96-62d88bed4de5) - [Video: If you have a stiff lower back or tight hips from sitting, these three poses can help. This video guides you through Baddha Konasana (Bound Angle Pose) and Ardha Kapotasana (Half Pigeon Pose) to improve your hip mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11f04071-102f-4589-b351-7feabe8a7537) ### [Build Strength & Flexibility](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/build-strength-flexibility) - [Video: Strong hips are key to a stronger practice and better posture. These dynamic hip drills, including Skandasana (Side Lunge) and Uttana Pristhasana (Lizard Pose), will build stability and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcd6ebf6-fd16-45f0-bdba-c22977ae8bed) - [Video: Hip openers are so important for releasing tension, which can also help reduce lower back pain. This video demonstrates six key poses for tight hips, including Rajakapotasana (Pigeon Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98952c9e-3793-45ec-9a3a-39867cea390b) - [Video: These dynamic movements for hamstring flexibility feel so good. This flow includes Ashwa Sanchalana (High Lunge) dynamic movements to warm up and lengthen the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6558efbd-339c-433f-8438-6f31228f090c) - ![A strong back is a healthy back. This collection of yoga drills is designed to target the muscles that support your spine, helping to alleviate and prevent back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58fda68a-d368-4c5c-927f-b5fd7b1f9c52) - [Video: Let's work on strengthening the back with Puppy Pose contractions and retractions. This movement helps build awareness and control in the upper back and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3ea9e44-c77f-4423-8bcb-4fe72af06797) - [Video: This dynamic flow from Balasana (Child's Pose) to Bhujangasana (Cobra Pose) is a wonderful way to mobilize the spine and gently build back strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df386f1d-142c-437b-8977-05aebff4e1fb) - [Video: Here we focus on Bhujangasana (Cobra Pose) push-ups. This drill strengthens the entire back body and improves your ability to lift your chest in backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1eabc69-2d03-4fa1-bf87-fd2797e5ad36) - [Video: A supine twist is a perfect way to end a back-strengthening sequence. It gently neutralizes the spine and releases any remaining tension in the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fd1f978-5fce-414b-b395-8a737a4a66c1) - [Video: Want to build upper body strength? Try these flows, including an Ashtanga Namaskar push-up. Just 5 reps of each will have your arms and shoulders feeling stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6acaeb6e-b32b-4494-a8f0-6525fdd05d0c) - [Video: Dolphin push-ups are incredible for toning and strengthening your arms, shoulders, and abs. Practicing this for just 30 seconds a day will make your whole upper body feel amazing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4ed43be-3360-40c7-94d8-8782e02e17b2) - [Video: Eka Pada Ashtanga Namaskar is a challenging but rewarding pose for your back. It combines a deep backbend with a leg lift, stretching the entire front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/813cc83d-c713-470e-9746-7e240b55ba7d) - [Video: Shalabhasana (Locust Pose) is one of the best poses for strengthening the lower back muscles. It also improves posture and massages the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/913f81a6-c090-48bd-a3af-f115fa5a6235) ### [The Benefits of Yoga](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/the-benefits-of-yoga) - ![Why practice yoga? This graphic introduces six reasons that go far beyond just fitness, touching on mental, physical, and emotional well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d07bd07-c2b1-498a-b978-ea6947816e85) - ![Feeling stressed? Yoga calms your mind. Poses like Purvottanasana (Reverse Plank) open the heart and chest, helping to counteract the physical effects of stress and anxiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c469b78-4793-4586-b26d-c7af50e46b57) - ![Always distracted? Yoga builds focus. The practice of holding a pose like this standing backbend requires concentration, which trains your mind to be more present.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5214b8d-9061-4b55-a4fd-94d788d6830c) - ![Slouching at your desk all day? Yoga fixes your posture. Twisting poses like this variation of Uttanasana (Forward Fold) help to realign the spine and strengthen the muscles that support good posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d45b95fa-429c-44fc-9751-6aea35e6b920) - ![Struggling to sleep? Yoga improves rest. Gentle forward folds like Ardha Hanumanasana (Half Split) help to calm the nervous system, preparing your body for a restful night.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a48ce184-90ee-4600-8ab1-090a2448dd81) - [Video: Practicing yoga every day will reduce anxiety, improve posture, lower stress hormones, and improve joint health and sleep. This flow demonstrates how dynamic movement can benefit your overall wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40da8f25-a849-4472-8e45-43cdf8247620) ### [My Teaching Philosophy & Studio](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/my-teaching-philosophy-studio) - [Video: Hi, I'm Gowri. In this video, I share a bit about my journey, from starting yoga to manage my own anxiety to becoming a teacher. My goal is to educate and inspire you through a blend of Hatha and Vinyasa yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7879e334-13a8-4d93-91d7-6806825bae94) - ![This is my vision for Mudra Studio: a holistic wellness space that brings people together to uplift their lives through movement, yoga, and meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/813317a0-1b77-42b8-8fe1-7d22f7a5b677) - ![A shot of my students in a low lunge variation at the studio. This space is all about community and shared energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c4de4dd-dbb8-4697-8837-bd2f29835ed7) - ![My vision is to create a unique community through the holistic wellness of movement and yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0059f4c1-69e8-4df3-aae0-6cd0db04a5a6) - ![The official logo for Mudra Rooftop Yoga Studio, a space for renewal and growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6eb72695-464d-4c8d-a8f6-7a04c0776c5b) - ![My mission is to bring people to start or pursue their health and wellness journey with yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55d6a5e6-9e76-4947-8e36-b48bc4aa8eb5) - ![A repeat of my vision statement, emphasizing the creation of a unique community through holistic wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3743bd78-f70f-4223-a0af-c97b8dd7b79a) - ![A repeat of my mission statement, focusing on helping people begin their health and wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b20e6a6-611a-4cb3-94a2-1397db2a0148) - ![A repeat of the studio's purpose: a holistic wellness studio for movement, yoga, and meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8687047c-fbd3-45bf-b8d2-0a2780308631) - ![A repeat of the Mudra Rooftop Yoga Studio logo.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8579d430-e9a2-450a-b938-cd626849e8af) - ![A repeat of the studio shot with the Mudra logo, capturing the essence of our practice space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec6b14c8-698a-42fe-bab9-7250ea34fbeb) - [Video: I can't believe how beautiful the studio has turned out. This is a little "glow up" video showing the transformation of the space into a green, serene sanctuary for our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0d86ccf-e9d5-4acd-aedf-c2a02733b735) - [Video: The studio has a different vibe from sunrise to sunset. Here's a glimpse of the space in the morning light and the calm evening atmosphere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b38b65a-253e-4b6d-b330-998d02e350b6) - [Video: I love how the studio looks at sunrise. The early morning light creates such a peaceful and inspiring atmosphere for our 6am classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4b33bca-58fe-4fa8-b677-c54fd58f79e8) - ![Our classes started off with a bang at the studio. I'm so grateful for everyone who showed up to put themselves first. This is a shot of our students in a seated meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1cc40fb-3f1e-4eae-94a3-10530b42f65d) - [Video: Here are a few things I've learned from teaching yoga, like the importance of inspiring without pushing and paying attention to the small cues from my students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2cf58f86-b37e-4abf-8d06-3940ac9fbd2d) - [Video: This is what I live for: watching my students break through their own barriers and discover their strength. I'm so proud of their progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4e8355b-265b-4816-af36-198b5b1a48df) ### [Additional Flows & Stretches](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/additional-flows-stretches) - [Video: These are some of my favorite warm-ups that I include in almost every class. They are designed to open the hips, engage the core, and get your heart rate up for the practice ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f041f8da-21f0-44ac-94c9-54d2210c5fe4) - [Video: This is my basic Hatha Yoga routine, which includes warm-ups, Suryanamaskar, standing poses, balancing, backbends, and a cool down with pranayama. It's a complete practice to bring balance to your body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c98913d9-4e04-4fcb-afda-76ff3692a71a) - [Video: This is Vinyasa. It's where your movement is in sync with your breath, creating a beautiful balance in your body and mind. This flow demonstrates the transition from Chaturanga to Urdhva Mukha Svanasana (Upward-Facing Dog) and Adho Mukha Svanasana (Downward-Facing Dog).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8194f498-145b-455e-8e33-f63b9831254f) - [Video: These are some of the "juicy" stretches I love to practice, including a Vajrasana backbend and a seated lateral stretch. They feel amazing for opening up the spine and side body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a96b3aa-80f4-49e4-ad17-696b1fa93f2a) - [Video: The Puppy Pose, or Uttana Shishonasana, is the stretch you need to release tension in your back and shoulders, especially after sitting for long hours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddb3155e-ad8d-4c6a-84c3-b78c406d72d1) - [Video: This simple wall stretch is incredibly effective for releasing tension in the shoulders. It's a perfect micro-break during your workday.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f780dc0-01eb-418c-b276-10b8a7509517) - [Video: What is Pranayama? It's the practice of breath regulation. In this video, I explain what it is and why you should practice it to harmonize your body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3fb71f1-5758-4133-b0b3-3be9904f6ad3) - [Video: New to yoga? Here are a few things to keep in mind before your first class, like remembering that you don't need to be flexible to start.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f52c0ed6-839b-43e8-a056-7ecc16c3a949) ## Meet your expert [Gowri](https://mytribe.in/mudra_rooftopyogastudio) ### My story Hey, we’re Mudra, Gowri’s rooftop yoga space. Started off with Gowri not even touching her toes, but sticking with it through anxiety, depression, and all that real life stuff. Yoga became her escape, and now, she’s sharing that—mixing Hatha and Vinyasa, not just the fancy poses but the messy days too. Sometimes the roof leaks, sometimes we’re tired, but it’s always about finding a bit of peace. Come, join the journey. No gods here, just humans on mats. ### My work - **Yoga Classes & Programs**: Group rooftop yoga, online classes, one-on-one sessions, workshops, plus our 21-day beginner yoga program. - **Hatha Vinyasa Blend**: We mix Hatha and Vinyasa—breath and movement synced, starting slow, ending calm, always a proper cool-down. - **Small Batch Vibes**: Small groups, personal attention, hands-on corrections. It’s about community, not competition or ego. - **Yoga for Real People**: Perfect for beginners, desk workers, anyone wanting stress relief, flexibility, and a mindful routine. ## More services from Gowri - [Group Yoga Classes](https://mytribe.in/mudra_rooftopyogastudio/group-yoga-classes) · ₹2,000-3,500 per person per month (estimate) - [Personal Yoga Training](https://mytribe.in/mudra_rooftopyogastudio/personal-yoga-training) · ₹700-1,400 per session (estimate) - [Specialized Yoga Workshops](https://mytribe.in/mudra_rooftopyogastudio/specialized-yoga-workshops) · ₹650-1,600 per workshop (estimate) ## Experts similar to Gowri on mytribe - [Group Yoga Classes (Online & In-Person) by Parul Jain](https://mytribe.in/yogawithparuljain/group-yoga-classes-online-in-person) · ₹3,200-5,000 per person per month (estimate) · Svatma by Parul - [Group Yoga Classes by Bindu Madhavi](https://mytribe.in/bindumadhaviyoga/group-yoga-classes) · ₹2,800-4,800 per month (estimate) · Sri Subhadra Yoga Shala - [Group Yoga Classes by Pradipika Institute of Yoga](https://mytribe.in/pradipikayoga_in/group-yoga-classes) · ₹2,300-2,800 per month (estimate) · Pradipika Institute of Yoga and Therapy - [Yoga for Beginners by Yoga for Cure](https://mytribe.in/yoga_for_cure/yoga-for-beginners) · ₹2,000-2,800 per month (estimate) - [Alignment-Based Hatha Yoga by Harsha Nagaraj](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga) · ₹9,000-9,500 per 3 months (estimate) · Harsha Yoga ## Book To book Gowri, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Beginner%20Yoga%20Series%20by%20Gowri.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.