--- title: "Therapeutic Yoga for Women's Health & Hormone Balance in Mumbai - mytribe" description: "Find holistic women's wellness with therapeutic yoga in Mumbai & online. Specializing in PCOS management, fibroids, and stress relief, our classes support your journey to health. Book a session with Namaste Yoga Classes today!" canonical: https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health last_updated: 2025-09-30 --- # Therapeutic Yoga for Women's Health in Mumbai By [Namaste Yoga Classes](https://mytribe.in/namasteyogaclasses) · We offer easy-to-follow yoga routines for women that help with PCOS, uterine health, digestion, and hormonal balance, all in a supportive space where you don’t need to be perfect. ## Locations Online and at studio in Khar West, Mumbai ### Visit at - Studio at Khar West, Mumbai (located near Bandra West, Santacruz West, Pali Hill, Linking Road, Bandra Kurla Complex, Carter Road Promenade) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Live Interactive Online Membership 12 real-time virtual sessions/month with two-way video feedback, verbal alignment cues, and adaptations for home practice without studio props. Typically ₹2,000-3,000 Per Month (12 Sessions) (estimate) #### **Virtual Class Structure** * **Platform:** Live interactive sessions via video conferencing requiring two-way video for corrections. * **Feedback:** Verbal adjustments and alignment cues provided by the instructor in real-time. * **Schedule:** Access to fixed morning or evening batches suited for various time zones. #### **Home Adaptation** * **Equipment:** Instruction on using common household furniture (chairs, walls) to replicate therapeutic effects. * **Curriculum:** Covers gut health, hormonal balance, and stress relief adapted for limited home space. #### **Accessibility** * **Flexibility:** Suitable for travel or remote living. * **Backup:** Access to class recordings (typically 24 to 48 hours) for missed live sessions. ### Targeted Condition Recovery Workshop A focused 4-6 session intensive course teaching specific management techniques for ailments like PCOS, Fibroids, or Frozen Shoulder. Typically ₹2,500-4,000 Per Module (4-6 Sessions) (estimate) #### **Program Format** * **Duration:** Short-term intensive (Weekend workshop or 1-week series). * **Focus:** Single-issue deep dive (e.g., PCOS Management, Frozen Shoulder, or Uterine Health). * **Education:** Explanation of anatomy and specific Asana benefits for the targeted condition. #### **Recovery Toolkit** * **Routines:** Instruction on specific sequences (e.g., wall variations) for independent home practice. * **Prop Hacks:** Techniques to use towels, walls, and chairs for therapeutic relief at home. * **Lifestyle:** Basic counseling on diet, sleep hygiene, and habit modifications relevant to the condition. #### **Takeaways** * **Resources:** Access to guided video references or PDF charts for continued practice. * **Q&A:** Direct interaction regarding specific symptoms and contraindications. ### In-Studio Therapeutic Membership (Ladies Only) 12 guided sessions/month at Khar West studio featuring Iyengar-style prop usage, hands-on correction, and specialized support for hormonal health. Typically ₹3,500-5,000 Per Month (12 Sessions) (estimate) #### **Session Specs** * **Frequency:** 12 sessions per month (3 classes per week). * **Duration:** 60 minutes per guided session. * **Batch Size:** Small group (approx. 10 to 15 students) to ensure individual attention. * **Facility:** Air-conditioned studio in Khar West with a strictly women-only environment. #### **Therapeutic Methodology** * **Prop-Assisted:** Extensive use of yoga bricks, belts, bolsters, and chairs to ensure correct alignment and safety. * **Specialized Styles:** Iyengar-style alignment for posture, Restorative Yoga for stress, and Acupressure mats for back pain. * **Health Focus:** Modifications provided for PCOS, thyroid issues, uterine fibroids, and acidity. #### **Wellness & Support** * **Breathwork:** Dedicated Pranayama (breathing exercises) and Mudra therapy segments. * **Guidance:** Post-class availability for personal health queries and community support group access. ## About Therapeutic Yoga for Women's Health ### Why I Do What I Do I started Namaste Yoga Classes to be a space just for women - where you can come, breathe, and feel at home. For me, yoga isn’t just about poses, it’s about embracing your own स्त्री शक्ति (women power). You show up tired, you leave lighter. No judgement, no pressure to be perfect. ### How Therapeutic Yoga Works Here Therapeutic yoga, the way I teach, is about healing you from the inside out. We mix simple asanas, pranayama, and meditation - not fancy, just real. You won’t need to be super flexible or know big names. We make routines you can practice even in your bedroom. ### What We Focus On - Yoga for PCOS relief: We work on reducing stress, balancing hormones naturally, and boosting circulation. PCOS is tough, but small changes help. - Yoga for uterine wellness: Gentle, targeted movements soothe pelvic tension and fibroid discomfort. We focus on improving blood flow and feeling better overall. - Digestion and mind: Poses to calm acidity, bloating, and your nerves. Stress hits the stomach first, so we keep things chill. - Hormonal balance yoga: Menstrual comfort, thyroid support, and breast health get attention too. ### Our Style & Community Whether you join us in Khar or online, you’ll find a supportive family vibe. Sometimes we do mat pe masti (fun on the mat) because yoga should be enjoyable. All ages, all stages - even my mummy comes along! ### Real Talk You don’t have to be perfect. You just have to show up. Here, it feels like home. ## Highlights Browse through Namaste Yoga Classes's best work. ### [Featured](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/featured) - [Video: This video shows a simple wall yoga routine I've designed specifically for managing Polycystic Ovary Syndrome (PCOS). We focus on gentle poses like Chakki Chalanasana and diaphragmatic breathing to help reduce stress, improve circulation, and support hormonal balance naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57405f0a-3e1c-45bb-8113-d3ea388a36b0) - [Video: I was so touched to receive this special message from the wonderful Vidya Balan. It means the world to me that her mother, a cherished member of our yoga family for almost 10 years, finds so much joy and health in our classes. This is what our community is all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7645cd7-372c-406d-998c-f168c939b0f4) - [Video: If you are dealing with discomfort from uterine fibroids, you are not alone. This is a gentle routine I teach using asanas like Devi Asana and spinal twists to improve circulation in the pelvic region and provide natural relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3eda897e-f6b8-45b2-b217-dd8489c837a3) - [Video: Here is my dear mother-in-law, my Mummy, demonstrating some simple and effective chair yoga. This shows that yoga is for every age and every body, focusing on gentle movements for neck, shoulder, and spine health that anyone can do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d185116-2b26-4c3a-ab59-16454adda911) - [Video: Hearing Shaina share her journey of overcoming anxiety with our classes is why I do what I do. It’s a reminder that this space is more than just yoga, it’s a place for healing and finding your strength, where you are supported like family.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f29e004f-faec-4811-b3ca-d024e546157d) - [Video: So many of us struggle with anxiety and a racing mind at night. This simple practice of lying at the edge of your bed can calm your nervous system, improve blood flow to your head, and help you find deep relaxation for a peaceful sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/631b4f96-a6dd-4486-aa60-c9787c73a3a0) - [Video: Feeling sleepy or bloated after lunch, especially at the office? I teach simple post-meal movements like Vajrasana and gentle twists that you can do right at your desk to aid digestion and beat that afternoon slump.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaf86647-0632-4707-9363-1be13c18f69b) - [Video: This moment from our Navratri celebration captures the soul of our classes. We come together to chant the Gayatri Mantra, not just as a practice, but as a community cleansing our aura and finding inner peace together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0724d38f-3339-4e54-9095-ba3b44dbd335) ### [Yoga for Women's Health](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/yoga-for-women-s-health) - [Video: This video shows a simple wall yoga routine I've designed specifically for managing Polycystic Ovary Syndrome (PCOS). We focus on gentle poses like Chakki Chalanasana and diaphragmatic breathing to help reduce stress, improve circulation, and support hormonal balance naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57405f0a-3e1c-45bb-8113-d3ea388a36b0) - [Video: A closer look at how wall-supported yoga can be a powerful tool for PCOS management. Poses like Viparita Karani (Legs-Up-the-Wall) are deeply restorative, helping to calm the nervous system and improve overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3609f4e3-b02b-4698-a308-416cc28d6e5b) - [Video: Another look at the Viparita Karani routine for PCOS, this time focusing on specific movements like Pawanmuktasana and Baddhakonasana while your legs are up the wall. These variations help with digestion, bloating, and opening the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af223e3e-3ede-49b2-8498-38b129268405) - [Video: This is a calming routine I teach to help manage uterine fibroid symptoms. We use gentle poses like Malasana (Garland Pose) and Balasana (Child's Pose) to improve circulation, reduce stress, and bring comfort to the pelvic area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d082a439-0e2e-4ff4-9695-ec14bf97dab4) - [Video: In this routine for fibroid relief, I guide you through poses like Hastauttanasana and Shashankasana. These movements are chosen to tone the uterus, ease lower back pain, and calm the mind through practices like Yoni Mudra.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba86a286-e7ac-4cd1-8670-86c625b1a91d) - [Video: A detailed guide on yoga asanas for fibroid relief, focusing on how specific mudras and breathing can support pelvic health. I demonstrate how to use Yoni Mudra and one-sided nostril breathing to calm the nervous system and reduce discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e16c54c3-3d87-480d-a2ad-42dcd7bfddf4) - [Video: Here I demonstrate how to use props like yoga bricks for support in poses like Malasana. This makes the practice more accessible for women seeking fibroid relief, ensuring you can get the benefits without straining your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3c24288-16f9-4719-a684-de0b7b6ca447) - [Video: This is a fertility-focused yoga flow designed to nurture your body on the path to motherhood. We practice poses like Viparita Karani and gentle spine twists to boost pelvic blood flow and create a calm, receptive state in the body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bedcdb9-0e0c-474e-9060-0ebe404e3fea) - [Video: For women trying to conceive, yoga can be a wonderful support system. This 7-minute beginner routine focuses on poses like Baddhakonasana (Butterfly Pose) and Anulom Vilom to reduce stress and improve circulation to the pelvic region.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86d291d7-4086-459f-97d7-70031f9bff37) - [Video: On World Sexual & Reproductive Health Awareness Day, I shared this routine to help you embrace your feminine energy. It includes poses like Reclined Pigeon and Yoni Mudra in Baddha Konasana to support hormonal balance and inner harmony.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32652e8d-dbb3-48df-b55b-49bfb4bf4201) - [Video: Postnatal recovery is a gentle process of reconnecting with your body. Here, I guide a new mother through simple, safe exercises like Vakrasana and standing crunches to help strengthen the core and pelvic region after childbirth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16e3ec6f-1656-47cb-aa8f-d47e48e203f3) - [Video: For new moms feeling tired and disconnected from their bodies, this routine is for you. We focus on energizing poses like Trikonasana and Goddess Pose, along with Bhastrika breathing, to help you rebuild strength and vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1915e07-29f1-4597-b3d3-5295d6714648) - [Video: Menopause is a powerful transition, and yoga can be a gentle companion through it. This routine, filmed by the water, focuses on asanas that help manage symptoms like hot flashes and mood swings by honoring your body's wisdom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48e394dc-4a1c-4f1e-89ee-de66c1dfc9e1) - [Video: Perimenopause symptoms like hot flashes and mood swings can be managed naturally. This 5-minute exercise routine shows how poses like Baddhakonasana and specific breathing techniques can help you stay cool, calm, and collected.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11646ca8-df9f-4be7-be0d-006c7e1c0b8a) - [Video: Hot flashes during perimenopause can be very disruptive. This video demonstrates simple exercises you can do even in bed, like Ananda Balasana (Happy Baby Pose) and Viparita Karani, to help regulate body temperature and reduce stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7828df93-b594-4312-af06-fdb5ef2ebe8e) - [Video: Supporting breast health is so important. This video guides you through a yoga routine with poses like Trikonasana and Gomukhasana, which are designed to improve circulation around the chest and promote lymphatic drainage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bd6d933-2167-4618-9295-b4e833aff1d5) - [Video: This 7-minute exercise routine is focused on breast health and relieving pain from breast lumps. I demonstrate how to use a stick for shoulder stretches and gentle chest massage to improve circulation and soothe the area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f454f0a5-0481-48c4-b17f-3237fddec74a) - [Video: Here are four powerful yoga poses to support breast health and aid in prevention. I demonstrate Utkata Konasana and Vrikshasana to show how improving circulation and balance can contribute to your overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad9479eb-c5cc-43f9-a59b-4e8b478e1af2) - [Video: Taking charge of your breast health can be simple. This routine includes accessible poses like a shoulder stretch in Sukhasana and mudras like Pran and Garuda mudra to promote lymphatic drainage and reduce tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aee476f0-2ddc-4675-8818-83ed4df7221a) - [Video: A common question I get is whether you can do yoga during your period. The answer is yes, and this gentle routine is designed specifically for menstrual comfort, helping to ease cramps and calm the mind with positive affirmations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b328f5f4-b162-4dd5-b3aa-2c82ef3a30bc) ### [Yoga for Digestive Wellness](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/yoga-for-digestive-wellness) - [Video: Acidity is one of the most common complaints I hear, and it can truly spoil your day. This video introduces a few key asanas and breathing exercises that I teach to calm the digestive system and provide natural, long-term relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbcb588a-194d-4b3c-a843-6ade95e5e3eb) - [Video: Stress and poor digestion are often linked to that uncomfortable burning sensation. Here, I demonstrate how poses like a spinal twist in Sukhasana and Trikonasana can gently massage your abdominal organs and calm your nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33271dd7-6f06-434b-a3cc-f5b00fa2a7ad) - [Video: Yoga offers a natural way to manage acidity by improving the function of your internal organs. This routine includes poses like Yogamudrasana and Mandukasana, which apply gentle pressure to the stomach to improve digestion and aid the pancreas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da1e69b9-bed8-4ba3-9734-b313a109147a) - [Video: For those days when your gut feels stuck, this easy yoga flow can help. We move through Adho Mukha Svanasana to wake up the core, Malasana to release gas, and Baddha Konasana to calm the belly and support digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/939808cd-033e-46bf-a98b-efba3bdd8d84) - [Video: If you experience bloating or discomfort, this gentle sequence is designed to help. It includes Tadasana to activate the digestive system, knee crunches to release trapped gas, and core massage to promote deeper circulation in the gut.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b1c5ce3-bfbf-4ae8-a68e-84a364ce0d7f) - [Video: Constipation and bloating can be very uncomfortable. This video demonstrates 7 yoga asanas and mudras you can do right in your bed, including Mandukasana and Paschimottanasana, to soothe your gut and get things moving naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/505f2b6d-a333-40dd-b6c4-1691dba792ea) - [Video: Say goodbye to heartburn with this soothing routine. I guide you through poses like Padangustasana and Pawanmuktasana, along with Apan Mudra and Kapalbhati pranayama, to calm your digestive fire and find relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fed58072-5da3-4e0f-8b2c-eaa111788b7b) - [Video: Summer heat can often trigger acidity. This routine is designed to cool the digestive fire with poses like Malasana and Matsyendrasana, and cooling pranayama like Chandra Bhedan to provide natural relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/307664db-2a0f-464b-aecf-6d7590f42556) - [Video: Don't let acidity get the best of you. This sequence focuses on asanas like Mandukasana and Pawanmuktasana to stimulate digestive organs and release trapped gas, while Shitkari pranayama helps cool the system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88a2a93b-f402-4aab-9f68-0fae569b725f) - [Video: Heartburn and acidity can be especially tough in the heat. This routine, filmed by the water, focuses on Baddhakonasana to stimulate digestion and Matsyendrasana to balance stomach acids, helping you find relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e1e591a-6592-46e6-9f19-4d57aa21ef03) ### [Pain Relief & Posture Correction](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/pain-relief-posture-correction) - [Video: Sciatica pain can be debilitating, but gentle yoga can provide significant relief. This routine includes Tadasana to improve posture, Setu Bandhasana to strengthen the back, and Viparita Karani to calm the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82407c6b-a0a1-43b0-abe9-0acef7b81b91) - [Video: Our spines deserve more than just sitting all day. This spine flow includes variations of Vakrasana, Padangushtasana, and Virabhadrasana to improve flexibility, stretch the hamstrings, and build strength for daily relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eca2a063-4dc9-4107-a056-b090147a658b) - [Video: Frequent backaches can be a sign of a weak core or poor posture. Here, I show how using a gym ball for Chakrasana (Wheel Pose) can help improve spine flexibility, strengthen your back, and energize your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c723ffd5-68f1-4e54-921a-6990f20ad748) - [Video: If you're tired of nagging back pain, the Pigeon Pose (Eka Pada Rajakapotasana) can change everything. This video gives you a step-by-step guide to safely practice this deep hip opener, which releases tension in the glutes and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f173e619-e537-4d4d-83da-e1fe6afddbf8) - [Video: Back pain doesn't have to hold you back. This routine focuses on exercises like the spine twist (Ardha Matsyendrasana) and Warrior Pose (Virabhadrasana) to release tension, improve mobility, and strengthen your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbf60635-a08a-488f-9c32-51a5c64ba0e1) - [Video: In our classes, we often use simple props like a smiley ball and yoga bricks to address back pain. These tools help build core strength, improve flexibility, and reduce tension in a supported and effective way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e26fbce-5891-4c1c-97a3-893aad6c293f) - [Video: Stiff shoulders from sitting at a desk all day? This routine uses a yoga belt or dupatta to guide you through deep shoulder stretches, releasing tension from the rotator cuff and opening up the chest area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fdb630d-961b-4a71-923d-95a085b56833) - [Video: Frozen shoulder can be very painful and limiting. This video demonstrates 3 powerful poses, Vakrasana, Chandrasana, and Gaumukhasana, using a mini resistance band to gently improve mobility and provide relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1364ccaa-d5d3-4c79-b5a9-de30691acdce) - [Video: Knee pain can be a struggle, even when you're resting. These 4 simple exercises can be done from the comfort of your bed, using a headrest for support, to gently strengthen the muscles around the knee and improve flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e98c71e-9364-45a5-bea5-3592a6a16b64) - [Video: Arthritis pain can impact mobility and comfort. This video guides you through 6 gentle exercises, including Chhakki Chalanasana and Trikonasana with a yoga belt, to reduce stiffness, soothe pain, and improve joint flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e99ce514-f96a-47be-b401-29c755a0faf1) - [Video: This yoga routine is designed to ease back pain and release hip tension using a yoga acupressure mat. The mat's healing benefits make each practice more soothing and restorative, helping you feel rejuvenated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65d8aba1-f6b8-4e30-af0b-33964fa73b2d) ### [Daily Routines for Mind & Body](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/daily-routines-for-mind-body) - [Video: Not every morning feels calm, but this routine can help it feel that way. It's a gentle start with easy movements like Yogamudrasana and Marjaryasana, plus calming breathwork, to set a peaceful tone for your entire day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f15413a-43d9-4772-9ceb-c74bce986164) - [Video: Your body deserves 10 minutes of care every day. This daily routine for strength and energy includes Virabhadrasana to improve balance, a spinal twist for flexibility, and jumping jacks to increase circulation and warm up the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb0e2b62-e225-434c-99f3-0025246ad809) - [Video: No time for a long workout? This quick yoga routine is for busy people. It includes effective poses like Tadasana, Vakrasana, and Adho Mukha Svanasana, along with pranayama, to give you a much-needed reset during your day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffc541c6-28f4-4b65-9665-ee75bf25e71d) - [Video: This is the 5-minute productivity secret we all need. This quick flow helps fix posture with a Gomukhasana variation, boosts immunity, and uses diaphragmatic breathing to instantly reduce stress and sharpen your focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ba76b0d-4fc7-4ae8-a22d-1c1b1388f5fe) - [Video: Tossing and turning at night? This calming yoga routine is the perfect way to ease into a restful sleep. It includes gentle poses like Baddhakonasana, Setu Bandhasana, and Legs Up the Wall to relax the body and quiet the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/752d5273-d28a-4f3d-80f1-6763984174c0) - [Video: End your day the mindful way with this 5-minute night routine for peaceful sleep. It combines gentle pranayama like Anulom Vilom with calming mudras like Apan and Jal mudra to help you unwind and release the day's stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2eb2b2c-ace9-4075-86a1-8b583a841b11) - [Video: If you struggle to fall asleep, a gentle yoga routine before bed can make a huge difference. This video explains how simple poses and breathing can calm an anxious mind, release physical tension, and improve your overall sleep quality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbd31ef4-7424-4398-9a45-fd35f41634a5) - [Video: Overthinking at night can keep you from getting the rest you need. This video explains a simple practice of lying with your head off the edge of the bed to improve circulation, reduce cervical pain, and activate your body's relaxation response.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f71b650-8e07-48fc-8fdb-9fae129f302e) - [Video: Your core is your center of balance and strength. This routine shows you how to build a strong core without crunches, using poses like Parvatasana and side stretches, combined with calming breathwork like Anulom Vilom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e97e56d-e724-45da-bb40-b1ce91b89808) ### [The Power of Mudras & Pranayama](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/the-power-of-mudras-pranayama) - ![Feeling tired in the mornings? This image introduces 5 powerful mudras you can practice to energize your mind and body. Just 10 minutes can help you balance your energy, sharpen your focus, and calm your nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24125168-4a06-4481-a57c-fd848148af66) - [Video: This is Dhyan Mudra, the mudra of concentration. Practicing this simple hand gesture, as shown here, helps deepen your focus and bring a sense of calm, making it perfect for meditation or starting your day with clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83f06624-bddf-4d1e-8360-d6424574b448) - [Video: This is Garuda Mudra, named after the mythical eagle, which helps to balance your energy. Placing your hands over your chest in this way can invigorate the body, improve circulation, and bring a sense of vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2122927-4c18-440d-9680-414ce1808388) - [Video: This variation of Buddha Mudra is a gesture that helps you find inner peace. By bringing the hands together in this way, you can create a feeling of centeredness and tranquility, perfect for moments when you feel scattered.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60fc5c00-27ee-4279-9b94-8c68243a09ce) - [Video: The simple act of cupping your eyes can soften and reset your mind. This practice, often done after pranayama or meditation, uses the warmth from your hands to relieve eye strain and bring deep relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92203125-0fb2-4a3b-ac9e-8de3be2ba2a4) - [Video: Anulom Vilom, or alternate nostril breathing, is a foundational pranayama for calming the nervous system. This video shows the correct hand position (Vishnu Mudra) to guide the breath and balance the left and right sides of the brain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cea664f3-8f75-469a-9f90-11f64c025f93) - [Video: Feeling low or drained? These four mudras, including Ganesh Mudra and Lotus Mudra, can instantly shift your energy. Practicing these hand gestures can help open the heart, sharpen focus, and boost confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a58c0dcd-978d-4131-ab2c-d32bebea8e84) - [Video: Want to invite more positivity into your day? It’s all in your hands. This video demonstrates Hakini Mudra for focus and Lotus Mudra for purity, two powerful hand gestures to boost concentration and ease stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95cc39f8-9df1-4756-bb2e-aea8aec50a6f) - [Video: Your hands can guide your mind into stillness. This video introduces nine ancient mudras of meditation, including Gyan, Apan, and Vayu mudra, explaining how each one taps into a different element to support your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6572265b-8f8c-4758-bbe0-23b94a41ddd6) - [Video: Discover the rejuvenating power of Jal Mudra, the gesture for balancing the water element in your body. Practicing this can help boost skin health, improve digestion, and bring a sense of emotional fluidity and calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bef90f7-fb21-49d7-94fa-4a7562ef45f6) - [Video: Feeling drained and anxious? Bhramari Pranayama, or the humming bee breath, provides instant calm. This video shows you how to practice this soothing technique to relieve stress and improve mental clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e988f7f6-27fe-4e6c-bb12-d7c2d0c080bb) - [Video: If you're struggling to express yourself, you may have a blockage in your throat chakra. Bhramari Pranayama, the humming bee breath, creates vibrations that can clear this blockage and help you find your voice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d829f6a-b292-4d54-82b6-595683965d18) - [Video: Balance your divine feminine energy with these three empowering mudras. This video demonstrates the Lotus Mudra for compassion, Shankh Mudra for clear communication, and Ksepana Mudra for detoxification and intuition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7301d2b8-8a72-4936-ad53-657c72d6877a) - [Video: Dealing with a blocked nose? This video guides you through several pranayamas to help you breathe easier, including Surya Bhedana Pranayama to clear congestion and Bhastrika Pranayama to energize the respiratory system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0d25dd9-5175-4070-94fe-da466ba4aa6d) ### [Accessible Yoga for Everyone](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/accessible-yoga-for-everyone) - [Video: Here is my dear mother-in-law, my Mummy, demonstrating some simple and effective chair yoga. This shows that yoga is for every age and every body, focusing on gentle movements for neck, shoulder, and spine health that anyone can do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d185116-2b26-4c3a-ab59-16454adda911) - [Video: No mat? No excuse! This video shows a quick and effective chair yoga session you can do anywhere. It includes gentle stretches like Padangusthasana and mudras like Garuda and Pran mudra to reset your energy mid-day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acee40f7-a436-4e56-a8b9-512666682dec) - [Video: Feeling sleepy or bloated after lunch, especially at the office? I teach simple post-meal movements like Vajrasana and gentle twists that you can do right at your desk to aid digestion and beat that afternoon slump.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaf86647-0632-4707-9363-1be13c18f69b) - [Video: Pigeon pose can seem intimidating, but it's for anyone who feels tense. This video shows how we practice it in our class with modifications, using the wall for support to gently open the hips and release built-up tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4113e892-2485-4192-b84a-96507a488d89) ### [Our Community & Stories](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/our-community-stories) - [Video: I was so touched to receive this special message from the wonderful Vidya Balan. It means the world to me that her mother, a cherished member of our yoga family for almost 10 years, finds so much joy and health in our classes. This is what our community is all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7645cd7-372c-406d-998c-f168c939b0f4) - [Video: Hearing Shaina share her journey of overcoming anxiety with our classes is why I do what I do. It’s a reminder that this space is more than just yoga, it’s a place for healing and finding your strength, where you are supported like family.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f29e004f-faec-4811-b3ca-d024e546157d) - [Video: A guru doesn't just teach, they transform. On Guru Purnima, I was so moved to hear these words from my students. Their gratitude and growth is the greatest gift, and it shows the deep connection we share in our community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d27f3ef-3ea7-4b70-b8a3-140a0db6e356) - [Video: This message from Namrata made my day. She shares how our breathwork exercises helped reduce her inflammation, improve her sleep, and bring her health reports back to normal. Your growth is our biggest win.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31f63056-3ba7-4dd3-bda0-f7d4d4072fac) - [Video: Here's what Monica from South Italy had to say after her class with us. It was so lovely to hear how she enjoyed our unique style of yoga, combining asanas with mudras and sun salutations, and felt the happy, calm atmosphere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8bc6e1c-eaef-4aa9-8cac-353b89caced3) - [Video: Liana from Hong Kong describes our classes as "phenomenal and therapeutic." I'm so happy she found a balance of exercise, breathwork, and meditation in our sessions and is joining our online community to continue her practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f22e1221-8fac-4249-8750-edc9c3a28c5a) - [Video: Reviews never lie. Seeing what our yoginis have to say about their journey with us, from improved flexibility to finding a moment of calm, reminds me why we do what we do. Thank you for trusting us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c14f1b0-c075-4321-a070-1e6aab8f6854) - [Video: Meet the hearts and souls behind Namaste Yoga Classes. Each of our instructors brings their own unique energy, but we are all connected by a shared love for movement, mindfulness, and building this wonderful community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3db6ef0-f56e-480f-89da-99b1f0bce626) - [Video: Great teachers don't just shape postures, they shape lives. This video is a tribute to what it means to be a yoga teacher, holding space, sharing energy, and guiding with heart. It's a look at the values that unite our team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78e2181c-9fdf-49ca-b6bc-5b4a92455620) - [Video: On Buddha Purnima, we gathered to chant and find stillness together. This video captures the peaceful, meditative energy of our community as we connect with the wisdom of mindfulness and find peace in our shared practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b92b1e6-4fa8-4545-ade6-4042110e5204) - [Video: A glimpse into our class, where we practice Bhramari Pranayama together. The collective humming sound creates a powerful vibration that calms the mind and clears energy blockages, showing the strength of practicing in a community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d829f6a-b292-4d54-82b6-595683965d18) ### [Seasonal & Festive Wellness](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/seasonal-festive-wellness) - [Video: This Diwali, let's balance the festive indulgence with inner peace. This video guides you through a simple routine with shoulder stretches and calming mudras to help you stay centered and energized through the celebrations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62b76cce-687b-4da3-aeff-20e7f8000eb1) - [Video: The festive season can be overwhelming. This video shows three powerful mudras, Kshapan, Lotus, and Hakini mudra, that you can practice during Diwali to release stress, foster compassion, and stay focused amidst the rush.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e013a15c-8788-4424-a854-8fc2734a50e3) - [Video: This moment from our Navratri celebration captures the soul of our classes. We come together to chant the Gayatri Mantra, not just as a practice, but as a community cleansing our aura and finding inner peace together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0724d38f-3339-4e54-9095-ba3b44dbd335) - [Video: Here is a special yoga routine for Ganpati, filmed by the sacred Ram Kund in Nashik. It includes Ganesh Mudra to boost heart energy and Devi Asana to promote grounding, helping you connect with the energy of Lord Ganesha.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01d60121-c9f7-4d97-a05c-2fe4c61f8e93) - [Video: This Mahashivratri, give yourself the gift of stillness. This 10-minute special meditation includes chanting the Mahamrityunjay Mantra to help you connect with Shiva's energy, calm your thoughts, and restore balance from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63932f31-9d91-451b-b713-ad8f554f4580) - [Video: Want to channel divine energy this Mahashivratri? This video explains how to practice Shivling Mudra, a powerful hand gesture that awakens inner strength, restores balance, and connects you to the transformative energy of Shiva.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/674047a2-8421-4823-a1e0-786aa9301293) - [Video: Welcome the sacred month of Shravan with fire in your core. This video demonstrates Ling Mudra, a powerful gesture to stoke your inner agni (fire), boost immunity, and align your energies during this month of mindful living.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6359a839-05a9-47ad-b539-0380e22f9ca3) - [Video: Feeling the summer heat drain your energy? This pranayama routine is designed to cool you down. It includes Sheetali and Sheetkari pranayama to cool the body, and Chandrabhedan to calm the brain and nerves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/593a46d7-b68e-4d04-bb4a-11bfbc452bc4) - [Video: Summer is here, and this yoga routine will help you enjoy it without the heat getting to you. It includes cooling poses like Balasana and pranayama like Shitali to keep your body and mind calm on hot, sunny days.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f8b9bf6-feea-4d17-8675-414a6c26d088) - [Video: Don't let the monsoon mess with your mood. This video demonstrates calming pranayamas like Ling Mudra to fight chills, Shitkari to cool humidity, and Bhastrika to build immunity and clear chest congestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8d13f94-6150-486c-8aa5-6cdc3566bcbf) - [Video: As winter sets in, Ling Mudra can be a powerful tool to combat cold and cough. This simple hand gesture helps generate internal heat, boost immunity, and strengthen your lungs to help you breathe easy all season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bee9653f-660f-4599-9547-cf9f916c171d) ### [Join Our Online Classes](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/join-our-online-classes) - [Video: Find your zen without leaving home with our renewed online yoga classes. Whether you're a beginner or a seasoned yogi, our sessions are crafted to help you embrace mindfulness and improve flexibility from your own space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10e82974-b030-4303-8b9a-b5910a96f441) - [Video: Here's a glimpse of our live online yoga classes. We are bringing our vibrant community and expert guidance to you, wherever you are. DM us to begin your wellness journey with us this December.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee470147-cd20-4621-98ca-8a22b77926c2) ### [Additional Routines for Holistic Health](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/additional-routines-for-holistic-health) - [Video: If you're struggling to manage diabetes, this 7-minute yoga routine can help. It is designed to help regulate blood sugar, boost energy, and reduce stress through simple, accessible movements and breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f531fe3f-f973-4c64-8997-6dc2dc6e9d9c) - [Video: On World Diabetes Day, I'm sharing 7 gentle asanas to help balance blood sugar and reduce stress. This routine includes Trikonasana, Balasana, and Mandukasana to support your wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6841b8f-5260-4067-a34f-d6f9272e8876) - [Video: For those who are diabetic and also have high blood pressure, kidney health is crucial. This routine includes Vrikshasana and Trikonasana to improve circulation and support the body's natural detoxification process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5eac997-a698-40ea-8382-89014928fb32) - [Video: Feeling dizzy or lightheaded could be a sign of low blood pressure. This yoga routine includes poses like Parvatasana and Yogamudrasana, along with Bhramari pranayama, to improve circulation and help you feel more balanced.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/898c3027-718d-4fb2-a1f7-8e81722b7619) - [Video: You can naturally regulate low blood pressure with these revitalizing exercises. This video demonstrates Parvatasana to improve balance, Bhoomi Sparsh to stimulate blood flow, and Anulom Vilom to harmonize your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aafe6f89-acad-4345-9195-c29b00fc2c05) - [Video: Support your thyroid health with these simple yet effective yoga asanas. This video demonstrates Bhujangasana (Cobra Pose) and Balasana (Child's Pose), along with a gentle neck massage and Om chanting, to stimulate the thyroid gland.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e690393b-e658-4d2b-b864-3a06f3b1b1a9) - [Video: This routine continues our focus on thyroid health with three more healing asanas. I guide you through Ustrasana (Camel Pose), Cat-Cow Pose, and Shalabhasana (Locust Pose) to improve circulation and relieve stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/432a72f9-591f-47c9-a148-13c74686ab66) - [Video: Here are 4 easy practices for thyroid wellness that you can do anywhere. This video focuses on Shankh Mudra to stimulate the thyroid, a gentle neck massage, and breathing focused on the Vishuddhi (throat) chakra.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dbcc921-1582-4398-9e33-c0ced57e1192) - [Video: This specially curated yoga routine is for individuals living with hemophilia. It includes gentle poses like Chakki Chalanasana and Marjaryasana to support joint health and enhance circulation while minimizing any risk of strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dd761f7-b45a-499e-a2cc-b66a7297e994) - [Video: On World Hemophilia Day, we celebrate strength and balance. This gentle routine includes Virabhadrasana, Trikonasana, and Tadasana to help improve joint mobility and build core strength safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4625550f-714b-4027-8fa1-2a3b0019200c) - [Video: This World TB Day routine is designed to strengthen your lungs and boost immunity. The journey to better health starts with mindful movement, and this practice is designed to nurture both body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87535b53-99df-4236-8855-f22179885a90) - [Video: On World Pneumonia Day, we focus on strengthening our lungs. This video explains Surya Bhedana Pranayama, or right nostril breathing, a simple technique to enhance lung capacity and boost respiratory health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c51ade2-155b-456c-b63a-f38579c0e2fb) - [Video: On World Cancer Day, we take a step toward protecting our health. This 5-minute routine is designed to be easy and accessible, helping to reduce inflammation, balance hormones, and strengthen your immune system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c48291d-d36f-4bbc-84be-a46900af5619) - [Video: For those on a healing journey, yoga can build physical and emotional endurance. This video explores exercises that can help boost immunity and reduce the stress and anxiety associated with a cancer diagnosis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a4d0188-3f8d-4bf4-90ed-9cad1d0cf9d3) - [Video: This National Cancer Awareness Day, I'm sharing 4 transformative asanas to boost your resilience. The routine includes a spine twist, a shoulder stretch, and a variation of Parvatasana to promote overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ad5a0ff-9bae-4862-aec2-438bf6874eed) - [Video: On World Kidney Day, let's give our kidneys the love they deserve. This specialized routine focuses on asanas and lifestyle tips that support kidney health by improving circulation and reducing stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c76a2f6e-c49b-47c3-a98e-4a777e721afa) - [Video: On World Liver Day, let's give our liver some love with Apan Mudra. This powerful hand gesture is known for its ability to detoxify the body and support the liver's natural function by aiding in the elimination of toxins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79b12e93-257e-4210-ab34-93adb0e55783) - [Video: On Glaucoma Day, we prioritize our vision with 3 simple yoga asanas. This routine encourages relaxation and blood flow to the head, which may help manage eye pressure and reduce the stresses that can worsen eye conditions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ee15e5c-fde3-4b80-9e85-dba424502723) - [Video: On World Health Day, we celebrate the space we've built for women to choose strength and wellness. This video is a glimpse into our class, a reminder that your well-being deserves to be supported and celebrated every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b9aa4ba-b04d-4ecf-864e-dcb3078972ac) - [Video: This World Happiness Day, release what's holding you back by opening your heart chakra. This routine uses Garuda Mudra, chest stretches, and mindful breathing to cultivate love, compassion, and emotional healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0fed41a-b9ff-45d5-94b6-55f743b87512) - [Video: On World Meditation Day, we choose to spread peace. This video captures the gentle beauty of different meditation moments, from grounding breathwork to silent reflection, each one holding space for calm and clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55a3826f-e346-4d08-8f2f-f46e8576bd2e) - [Video: This 6-minute routine was created to celebrate Women's Day. It's a balanced flow designed to honor the strength, resilience, and grace within every woman, leaving you feeling empowered and centered.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c8c5b8c-d878-46a2-8e14-d6e3c812db68) - [Video: Dealing with respiratory issues or feeling breathless? This 7-minute breathwork routine can help. It strengthens your respiratory system with practices like Anulom Vilom in Adi Mudra and shoulder stretches in Sukhasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6812981-94ad-4315-86c5-83e02f3225cb) - [Video: If you are recovering from dengue, yoga can help you regain energy and rebuild immunity. This video guides you through gentle poses like Dandasana and Setu Bandhasana to improve circulation and reduce fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06e8d58b-2ab8-49d1-9386-059e6030ef17) - [Video: Recovering from dengue starts with small steps. This video shares tips like walking barefoot on grass to stimulate your system and engaging in light exercises to gently rebuild your strength and vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3051b97d-da6b-4a2d-89c0-e2d57fd1df5b) - [Video: Looking to support your weight loss journey? This video explores 6 effective yoga asanas combined with Viparita Karani (Legs-Up-the-Wall) to improve digestive health, boost metabolism, and enhance circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0eebd580-e2b0-4e2a-9f7e-87357664e20a) - [Video: Are you suffering from repeated chest pains? This routine shows you how to use powerful backbends like Ustrasana (Camel Pose) and Dhanurasana (Bow Pose) to expand the chest, improve lung capacity, and relieve respiratory issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05cf45f4-9e30-4c89-9c8c-70ee2b44b2f5) - [Video: Feeling drained by screen time? Recharge instantly with Prithvi Namaskar, the Earth Salutation. This powerful sequence helps you feel more grounded, release stress, and improve strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ceccea2-2c97-4914-9f09-4a607d5efeba) - [Video: Say goodbye to the discomfort of varicose veins with these gentle yoga poses. This video demonstrates an ankle stretch, Butterfly Pose, and Reclined Pigeon Pose to improve circulation, reduce swelling, and support vein health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fc324ca-eaa8-46a7-942d-73a112004aba) ## Meet your expert [Namaste Yoga Classes](https://mytribe.in/namasteyogaclasses) ### My story Namaste, I’m Amisha. Started Namaste Yoga Classes with just a few women and a big dream, twelve years back. Borrowed halls, lots of laughs, some tears too. My own mummy-in-law is a regular here! We’re all about ‘stri shakti’ (women power) - a space where women lift each other up. It’s not just yoga, it’s family, it’s dance, it’s wild retreats, it’s life. Still feels magical, every single day. ### My work - **What We Offer**: Ladies-only classes: Dynamic Yoga, Yoga dance for women, Aerial, Prenatal, Chair Yoga, Mandala & Partner Yoga, plus PCOS yoga support, corporate wellness, and women’s yoga retreats. - **For Women, By Women**: No judgement, no pressure. Just a safe space where you belong. Feels like home, truly. - **Mat Pe Masti (Fun on the Mat)**: Yoga isn’t stiff here! We mix Bollywood yoga fusion, laughter, dumbbells, and masti. It’s about joy, not perfect poses. - **Yoga for Real Life**: Flows to help with stress, PCOS, or even that 3pm slump. Real solutions for real women. - **It’s a Family**: We celebrate, we dance, we support. Join us and you’ll see – it’s not just a class, it’s a community. ## More services from Namaste Yoga Classes - [Corporate Wellness Programs](https://mytribe.in/namasteyogaclasses/corporate-wellness-programs) · ₹4-12K per session (estimate) - [Specialized Yoga Programs & Workshops](https://mytribe.in/namasteyogaclasses/specialized-yoga-programs-workshops) · ₹800-2,000 per participant per workshop (estimate) - [Yoga Retreats](https://mytribe.in/namasteyogaclasses/yoga-retreats) · ₹12-30K per person per retreat (estimate) - [Women's Group Yoga & Fitness](https://mytribe.in/namasteyogaclasses/women-s-group-yoga-fitness) · ₹350-900 per session (estimate) ## Experts similar to Namaste Yoga Classes on mytribe - [Therapeutic & Specialized Yoga by Ritesh](https://mytribe.in/rsyoga_school/therapeutic-specialized-yoga) · ₹700-2,200 per session (estimate) · R S YOGA SCHOOL - [Yoga for Women's Hormonal Health by Sakshi Jain](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health) · ₹1,200-2,200 per month (estimate) - [Specialized Yoga Programs by SuRavi](https://mytribe.in/yogabysuravi/specialized-yoga-programs) · ₹500-2,000 per session (estimate) · Yoga Studio in Mumbai - Yoga by SuRavi - [Specialized Yoga for Women's Health by Kavita Yogasadhana](https://mytribe.in/yogawithkavita/specialized-yoga-for-women-s-health) · ₹350-900 per session (estimate) · Yogasadhana - [Yoga for Specific Health Conditions by Adi Yoga](https://mytribe.in/adiyogamumbai/yoga-for-specific-health-conditions) · ₹700-2,200 per session (estimate) · Adi Yoga - Yoga classes Mumbai | Yoga at Home - [Yoga Therapy by YogAngle](https://mytribe.in/yoganglestudio/yoga-therapy) · ₹600-1,500 per group session (per person) (estimate) · YogAngle - Best Yoga Classes| Vile Parle East| Andheri - [Therapeutic & Specialized Yoga by YogaWithRajani](https://mytribe.in/yogawithrajani/therapeutic-specialized-yoga) · ₹800-2,500 per session (estimate) · Best yoga Classes - Yogawithrajani - [Yoga Therapy by Aarti Purohit](https://mytribe.in/theyogartstudios/yoga-therapy) · ₹400-900 per session (estimate) · The YogArt Studio - Yoga Classes in Mumbai - [Corporate & Private Group Yoga by The Yoga Tribe Studio](https://mytribe.in/theyogatribestudio/corporate-private-group-yoga) · ₹1,800-4,500 per group session (60 min) (estimate) · The Yoga Tribe Studio, Mumbai - [Yoga Classes by Kriti](https://mytribe.in/yogabykriti/yoga-classes) · ₹1,000-2,500 per month per person (group online class) (estimate) - [Yoga Classes by Asan Yoga](https://mytribe.in/asanyogaindia/yoga-classes) · ₹250-900 per session (estimate) · Asan Yoga Mumbai (Vileparle) - [Yoga Instruction by Nikita Bhambhani](https://mytribe.in/yoga_trainer_nikita_bhambhani/yoga-instruction) · ₹900-2,500 per session (estimate) · Mumbai Metropolitan Area ## Book To book Namaste Yoga Classes, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Therapeutic%20Yoga%20for%20Women's%20Health%20by%20Namaste%20Yoga%20Classes.)