--- title: "Mobility and Flexibility Yoga Flows in Bengaluru" description: "Release deep tension with mindful mobility and flexibility yoga flows in Bengaluru. Join my personalized sessions using props and foam rollers for real recovery." canonical: https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga/mobility-flexibility-flows last_updated: 2025-09-06 --- # Mobility and Flexibility Yoga Flows in Bengaluru Tribe Verified · RYT-85 Certified · Personalized Bengaluru Home Sessions By [Richa Kumar](https://mytribe.in/my.yoga.mat) · Travels across Bengaluru · ₹1,600 per session (estimate) Part of [Pre/Postnatal & Athletic Yoga](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga). [View full gallery](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga/gallery) Release deep-seated tension and unlock stiff joints. I guide you through mindful, prop-assisted movements designed to help you move with freedom, whether you are desk-bound or training for your next run. ## Photos and videos - [Video: This is a guided flow of exercises specifically for hip pain relief and joint health. We move through gentle sequences like Pigeon Pose and hip mobility drills with a block to create space and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09476d27-c77e-466c-810f-4e2699c9d743) - [Video: This is my version of the World's Greatest Stretch, a dynamic movement that targets nearly every major muscle group. It is a perfect full body stretch to incorporate into any routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d919d825-e365-4769-8e6b-19ced747ee90) - [Video: An active recovery flow perfect for loosening stiff muscles. This sequence includes Cat Cow, a low lunge quad stretch, and a seated twist to promote blood flow without adding stress to the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3165d8a9-0b06-49b0-8c9b-eaf081d0532f) - [Video: This is a 'No Hands' yoga flow, designed to challenge your balance and core strength. We move through poses like Reverse Warrior and Skandasana without hand support, focusing on fluid transitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0528a29-df3f-48fc-832f-e08c085c7884) - [Video: A full body foam rolling routine to ease muscle soreness and aid recovery. I demonstrate how to use the roller for spinal rolls, glute rolls, and releasing tension in the thighs and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68a6fecc-3632-43c2-a933-c93aa45794ba) - [Video: Here are some simple, effective movements you can do even in bed to relieve lower back pain. These gentle twists and hip openers can help you move better and live with less discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb97f3d1-9376-4bc2-b9b8-13fc6b3e6cd6) - [Video: If you have tight or rounded shoulders from sitting at a desk, this Puppy Pose variation at the wall is for you. It's a great way to open the chest and release tension in the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6af9cf51-2014-49e3-85cc-03f2963d0a9b) - [Video: Taking on the tissue box mobility challenge. This fun test of balance and flexibility requires you to pick up a tissue with your mouth while balancing on one leg in a variation of Warrior III.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62e730b4-5d2a-4212-8694-6a6103ab083d) - [Video: Working on hip mobility using a foam roller for support. This movement helps to strengthen the outer hip muscles and improve stability, which is crucial for overall joint health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52cbbcd3-96f4-4bea-9118-7746c686516d) - [Video: This side plank variation with leg lifts is excellent for strengthening the hip flexors and obliques. Using a box for elevation adds an extra challenge to the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfb179cc-5c34-452c-8a44-88cc48938d5f) - [Video: This is a deep hamstring and spinal stretch using a bar at the gym. It's a great example of how you can use your environment to find new ways to open up the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e270088c-7caa-4c42-a777-e6defd958ddd) - [Video: A black and white video showing a handstand practice against the wall. This sequence focuses on shoulder opening and building the strength required for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9a02dce-174f-466b-8d67-7802213ee592) - [Video: Flexibility is about perseverance. This video shows my practice of Upavistha Konasana, or the pancake pose, a deep hip opening stretch I like to do after a leg day at the gym.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22f8265d-743c-4ac8-9f65-513e605bf9b9) - [Video: A short flow to start the day, focusing on hip opening and spinal movement. This sequence is perfect for waking up the body and setting a positive tone for the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e92f562a-0b39-43ba-a7f4-d16b382cb54f) - [Video: A mobility challenge using the wall to test core and leg strength. The goal is to slide down into a squat and back up while keeping your back against the wall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05d03b1a-14db-42ab-baae-3169871f664d) - [Video: A fluid movement sequence transitioning from a squat to a downward dog. This flow emphasizes getting stronger and more mobile, reminding us that age is just a number.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77667610-182e-4c1d-8407-9310f6d9f4d0) - ![A deep forward fold in Prasarita Padottanasana, or wide legged forward bend. This pose is excellent for stretching the hamstrings and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/101f0039-7011-49f3-bf36-470e095a34f3) - ![Another variation of the wide legged forward bend, this time with my head on the mat. This deepens the stretch and brings a calming effect to the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/877560ed-157f-422f-b249-3ad10e0e8918) - ![Practicing Trikonasana, or Triangle Pose. This is a foundational standing pose that stretches the sides of the body, opens the hips, and strengthens the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9da73fc1-a42d-40ca-9f46-51cb027e1a61) - ![Holding my big toes in this Prasarita Padottanasana variation. This grip allows for a deeper stretch through the entire back of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/211cf513-00a7-4cba-bd0d-9fc923994567) - ![Extended Puppy Pose, or Uttana Shishosana, is a wonderful heart and shoulder opener. It creates a beautiful stretch along the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19b6e401-6dd0-4e7d-9912-da2e9f67ccfd) - ![Revolved Triangle Pose, or Parivrtta Trikonasana. This twisting variation challenges balance while providing a deep stretch for the spine and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06f552f0-277b-4470-8f12-aa85f54756c6) ## About Mobility & Flexibility Flows I do not believe in forcing your body into shapes it is not ready for. Whether we are using foam rollers to release your IT band or blocks to safely deepen a pigeon stretch, my focus is always on making space in your joints. Think of these sessions as a conversation with your body—we use props to work around your specific stiffness, not push through it. ### Moving With Purpose, Not Just Perfection Many of us in Bengaluru live in a cycle of either sitting for long hours or pushing ourselves hard on the track. This leads to common issues like rounded shoulders, tight hip flexors, and lower back aches. My mobility and flexibility sessions are built to counter this lifestyle. We do not just stretch; we address the root cause of your tightness. ### How We Work * **Prop-Assisted Flows:** We use wheels, blocks, and straps to help you find depth in poses safely. This is especially helpful if you are just starting your *abhyaas* (practice) and need extra support. * **Self-Myofascial Release:** Using foam rollers and mobility balls, I teach you how to release muscle knots and fascia, similar to a deep tissue massage you can do yourself. This is game-changing for recovery. * **Runner’s Recovery:** As a runner, I know exactly where the aches land. My flows target the hamstrings, glutes, and calves specifically to keep you injury-free. * **Desk-Worker Relief:** If you have 'tech neck' or rounded shoulders, my wall-assisted flows and thoracic opening exercises will help you stand taller and breathe easier. ### Why This Matters Yoga is meant to bring *sukoon* (peace) to your body. When you are constantly fighting tension, you cannot find that balance. My sessions are about patience. You will see progress in your range of motion, but more importantly, you will learn to listen to your body’s limitations and honor them. ## About Richa Kumar I am Richa. For me, yoga is *sukoon*—a place where I find balance amidst my marathons and daily chaos. I teach because I want you to feel that same freedom in your body, no matter if you are stiff from hours at a desk or sore from a long run. [See all of Richa Kumar's services](https://mytribe.in/my.yoga.mat) ## More from Pre/Postnatal & Athletic Yoga by Richa Kumar - [Featured](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga/featured) - [Yoga for Runners & Athletes](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga/yoga-for-runners-athletes) - [Strength & Conditioning](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga/strength-conditioning) - [Our Yoga Community](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga/our-yoga-community) - [My Personal Practice](https://mytribe.in/my.yoga.mat/pre-postnatal-athletic-yoga/my-personal-practice) ## More services by Richa Kumar - [Aerial & Acro Yoga](https://mytribe.in/my.yoga.mat/aerial-acro-yoga) - [Yoga for Strength, Flexibility & Power](https://mytribe.in/my.yoga.mat/yoga-for-strength-flexibility-power) ## Similar work from other experts - [Yoga for Mobility and Flexibility Classes in Bengaluru](https://mytribe.in/yoginifromsomeworld/post-rehab-corrective-exercise/yoga-for-mobility-flexibility) by Yoginifromsomeworld · Post-Rehab & Corrective Exercise · Rehab sessions at Cult centers in HSR Layout and Koramangala - [Mobility and Flexibility Flow Sessions in Mumbai](https://mytribe.in/yogabysamarthjani/personal-training/mobility-flexibility-flow) by Samarth Jani · Personal Training · Online training, home/gym sessions across Mumbai, and studio training in Breach Candy & Bandra West - [Deep Stretching & Flexibility Yoga Sequences](https://mytribe.in/themagical_yoga/personal-group-yoga-classes/flexibility-deep-stretching) by Nidhi Bansal · Personal & Group Yoga Classes · Available Online & Home visits in Bengaluru - [Unlock Your Mobility and Move Without Pain](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/unlock-your-mobility) by Sonali Singh · Corrective Exercise & Mobility Coaching · Available exclusively online - [Flexibility and Mobility Training](https://mytribe.in/shantha_athlete/online-personal-training/flexibility-mobility-yoga) by Shantha Murthy · Online Personal Training · Virtual training sessions available online - [Unlock Your Hips and Lower Body With Gentle Yoga](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs/unlock-your-hips-lower-body) by Saumya Mishra · Specialty Yoga Programs · Available Online; Travels to homes and offices across 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 Richa Kumar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Pre%2FPostnatal%20%26%20Athletic%20Yoga%20by%20Richa%20Kumar.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.