--- title: "Build Strength & Flexibility: Gentle Yoga for Beginners in Bangalore" description: "Learn to build strength and flexibility with my gentle Hatha-Vinyasa yoga flows. Join my supportive, beginner-friendly yoga studio in Malleshwaram, Bangalore." canonical: https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/build-strength-flexibility last_updated: 2025-09-07 --- # Build Strength & Flexibility with Mindful Yoga Tribe Verified · Small, supportive batches in Malleshwaram By [Gowri](https://mytribe.in/mudra_rooftopyogastudio) · Attend Online or at Studio in Malleshwaram · ₹1,900 per person per month (estimate) Part of [Beginner Yoga Series](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series). [View full gallery](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/gallery) I focus on building real strength and mobility through a steady Hatha and Vinyasa blend. Whether you are stiff or just getting started, these flows will help you move with ease and confidence. ## Photos and videos - [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) ## About Build Strength & Flexibility Instead of pushing for perfect poses, we focus on functional strength. In my sessions, we use breath to guide movement, which helps you unlock mobility in tight hips and shoulders—especially if you spend hours at a desk. You do not need to be flexible to start; you just need to show up and breathe with me. I remember when I started my yoga journey, I could not even touch my toes. That memory stays with me in every class I teach. My approach to building strength and flexibility is about steady, consistent practice. We do not rush. We combine the stillness of Hatha with the fluid movement of Vinyasa to wake up your muscles safely. My studio in Malleshwaram is a semi-open rooftop space, designed to keep you connected to the fresh air while you move. We keep the batches small—capped at 10 to 12 students—so I can provide hands-on alignment corrections. This is not about competition; it is about community. ### Why this approach works * **Functional Mobility:** We focus on drills for your hips and hamstrings to help you move freely throughout your day, not just on the mat. * **Spinal Health:** I integrate back-strengthening flows to help alleviate the stiffness caused by long desk hours. * **Prop-Supported:** We use blocks and straps in the studio to help you find the right depth in each stretch, ensuring you stay safe while you grow. Whether you are joining me at my Malleshwaram studio or logging on for a live online session, we work on foundational strength. You will feel the difference in your posture, your energy, and the way you carry yourself through the week. Let’s find that balance together. 🌻 ## About Gowri I am Gowri, and I started Mudra Yoga to create a space that feels like a sanctuary, not a gym. Whether it is through my rooftop studio in Malleshwaram or my online classes, I teach from a place of empathy and real, lived experience. I am here to help you find balance, strength, and a little peace in your day. [See all of Gowri's services](https://mytribe.in/mudra_rooftopyogastudio) ## More from Beginner Yoga Series by Gowri - [Featured](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/featured) - [Join My Classes (In-Studio & Online)](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/join-my-classes-in-studio-online) - [Beginner Asana Library](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/beginner-asana-library) - [Yoga for Everyday Wellness](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/yoga-for-everyday-wellness) - [The Benefits of Yoga](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/the-benefits-of-yoga) - [My Teaching Philosophy & Studio](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/my-teaching-philosophy-studio) - [Additional Flows & Stretches](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series/additional-flows-stretches) ## More services by Gowri - [Group Yoga Classes](https://mytribe.in/mudra_rooftopyogastudio/group-yoga-classes) - [Personal Yoga Training](https://mytribe.in/mudra_rooftopyogastudio/personal-yoga-training) - [Specialized Yoga Workshops](https://mytribe.in/mudra_rooftopyogastudio/specialized-yoga-workshops) ## Similar work from other experts - [Yoga Asanas and Flows for Stability and Strength](https://mytribe.in/fitlyf_with_anjali/holistic-health-coaching/yoga-asana-and-flows) by Anjali Verma Kushwaha · Holistic Health Coaching · Coaching available online or at studio in Malleshpalya - [Yoga Asana: Building Strength, Balance, and Flexibility](https://mytribe.in/gow.withtheflow/yoga-mindful-movement/yoga-asana-strength-balance-flexibility) by Gowri Murthy · Yoga & Mindful Movement · Online, at Ulsoor studio & travels across Bengaluru - [Building Strength and Flexibility Through Mindful Yoga](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/building-strength-flexibility) by Mayura Pednekar · Yoga Classes (Online & Private) · Available online; In-person classes across Mumbai - [Asana & Flow: Build Strength and Mobility](https://mytribe.in/illuminate_universe_by_yoga/group-yoga-classes/asana-flow-build-strength-flexibility) by Pankaj · Group Yoga Classes · Online classes, home visits across Delhi NCR & 3 studio locations - [Yoga Classes in RR Nagar for Strength and Flexibility](https://mytribe.in/emerge_rr_nagar/group-fitness-classes/strength-flow-flexibility) by Emerge Fitness · Group Fitness Classes · In-studio classes at Rajarajeshwari Nagar, Bengaluru - [Master Vinyasa and Hatha Yoga Fundamentals](https://mytribe.in/re_yoganize/yoga-flexibility-coaching/dynamic-flows-foundational-poses) by Vaishnavi Jaiswal · Yoga & Flexibility Coaching · Available Online; Sessions in NCR, Hyderabad & Bengaluru ## Guides - [Yoga](https://mytribe.in/guides/yoga-instructors-in-bengaluru): Batch, home or online, when back pain needs a yoga therapist, and what to check in the trial class. From ₹1,500 a month at a neighbourhood trust batch. ## 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=`.