---
title: "Yoga Classes for All Levels to Build Strength & Flexibility - mytribe"
description: "Join our Yoga Classes for personalized instruction from beginner to advanced. Whether you need online yoga classes for flexibility or in-person yoga therapy for pain relief, start your journey to inner peace and physical well-being. Book your session today!"
canonical: https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels
last_updated: 2025-09-21
---

# Yoga Classes for All Levels in New Delhi

By [Rajat Dua](https://mytribe.in/rajatduayoga) · I teach yoga classes for all levels with clear instructions, props for beginners, advanced options for experienced students, and a focus on safe alignment and steady progress, both online and in-person.

## Locations

Online classes & In-person at studio in Pitampura, Delhi NCR

### Visit at

- Rajat Dua Yoga Studio in Pitampura, New Delhi (classes close to Rohini, Netaji Subhash Place, Shalimar Bagh, Saraswati Vihar, Ashok Vihar, Kohat Enclave)
- Provider's location in Delhi NCR (National Capital Region, National Capital Region)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### 1-on-1 Personal Training & Therapy

Premium private coaching (Online/Offline) tailored for medical rehab (back/knee pain) or advanced skill unlock (handstands).

Typically ₹1,200-2,000 per session (estimate)

#### **Customized Program**
*   **Format:** Private 60-minute session available In-Studio (Pitampura) or via Video Call.
*   **Scope:** Tailor-made sequences for specific goals like injury management (Sciatica, Cervical) or advanced inversions.
*   **Medical Safety:** Strict anatomical focus with contra-indicated poses removed for pain management clients.

#### **Premium Coaching**
*   **Technique:** Detailed regression drills and breakdown of complex poses.
*   **Feedback:** Continuous monitoring with immediate form correction to prevent injury.
*   **Consultation:** Direct access for queries regarding lifestyle ergonomics, posture, and diet recommendations.

### Live Online Group Classes

Interactive Zoom sessions 3-5 times a week focusing on general fitness, core strength, and mobility using household props.

Typically ₹2,000-3,000 per month (estimate)

#### **Virtual Class Experience**
*   **Platform:** Live interactive sessions conducted via Zoom or Google Meet.
*   **Frequency:** Access to 3 to 5 live classes per week.
*   **Curriculum:** Focus on general fitness, Surya Namaskars, core drills, and foundational Pranayama.

#### **Home Practice Support**
*   **Guidance:** Instructor observes screen-grid to provide general verbal cues and visual demonstrations.
*   **Adaptability:** Instructions on using household items (towels, chairs, cushions) as alternatives to studio props.
*   **Community:** Includes access to updates and motivation via broadcast lists.

### Small Group Studio Membership

In-person training in Pitampura with small batches (8-12 students), Iyengar-style wall ropes, and hands-on alignment corrections.

Typically ₹3,000-4,500 per month (estimate)

#### **Core Class Access**
*   **Frequency:** Access to 12 to 20 sessions per month (3 to 5 days weekly).
*   **Batch Size:** Capped at 8-12 students to ensure semi-personalized attention.
*   **Duration:** 60 to 75 minutes per session covering warm-up, Asana practice, and Pranayama.
*   **Styles:** Curriculum rotates between Hatha (holding), Ashtanga (flow), and Prop-based alignment.

#### **Studio & Facilities**
*   **Venue:** AC studio in Maurya Enclave, Pitampura with wooden laminate flooring.
*   **Equipment:** Full access to wall-mounted ropes (Iyengar style), cork blocks, straps, and bolsters.
*   **Instruction:** Bilingual teaching (Hindi/English) with manual physical adjustments to fix posture.

## About Yoga Classes for All Levels

### What Yoga Means To Me

Yoga isn’t about perfect poses, it’s about tuning in to your breath and learning something about yourself every time you step on the mat. For me, it’s that steady, calm feeling you carry long after class ends.

### Inclusive Approach

Doesn’t matter if you’re new or have been practicing for years - I make sure everyone feels welcome. For beginners, we use props and simple modifications for yoga poses, so no one has to worry about “not being flexible enough.” Dheere-dheere (slowly-slowly), you’ll see progress. For experienced folks, we get into the nitty-gritty of advanced asanas and transitions.

### What You’ll Experience

- Focus on alignment (bahut log galtiyan karte hain - many make mistakes) to keep you safe and build real strength.
- Core strength yoga practice with plenty of variety - arm balances, backbends, and flexibility goals like splits.
- Breathwork for stress relief, including pranayama basics like Anulom Vilom and Kapalbhati. Yeh sab shuddhi kriya hain (these are cleansing practices), not just breathing drills.
- We sometimes chat about yoga philosophy, so the practice goes deeper than just sweating it out.

### Beyond The Mat

After a while, you’ll notice better posture, more balance, and a calmer mind. These small shifts start to show up everywhere - not just in class. I teach online for anyone, anywhere, and also in-person if you’re in Pitam Pura, Delhi.

Ready to see what yoga can actually do for you? Let’s get on the mat together.

## Highlights

Browse through Rajat Dua's best work.

### [Featured](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/featured)

- [Video: This is what transformation looks like. This student came to me with a history of multiple shoulder dislocations and a fear of free movement. Through dedicated practice, we worked to build strength in every muscle, big and small. Now, he holds a wall-supported handstand with confidence. This journey is proof that with the right guidance and belief, you can overcome fear and discover your own strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa34ad96-3ff0-4316-b532-5e497017d103)
- [Video: Many people make small mistakes in common poses that can lead to injury. Here, I demonstrate the correct alignment for Bhujangasana, or Cobra Pose. Notice the difference between just pushing up and truly engaging the back muscles to create a safe, deep backbend. My focus is always on proper form to help you build real, sustainable strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d083f44c-ed72-40a3-a62d-e3343863e256)
- [Video: If you sit at a desk all day, your neck and shoulders need this. This simple wall exercise can provide magical results by activating the muscles that support good posture. You don't need a lot of time or equipment to counteract the effects of a sedentary job. Just one minute can make a world of difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46ea80e8-4de7-47c8-9a33-c4d99a100234)
- [Video: Exploring balance and strength with Eka Pada Bakasana, the one-legged crane pose. Advanced asanas are not about forcing the body, but about a gradual journey of practice and patience. After gaining some weight from enjoying Delhi's food, I can feel how the balance has shifted, but that is the beauty of the practice. It teaches you to adapt and reconnect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bee760e4-cf85-47da-a4fc-401ce6c55704)
- [Video: Is it Anulom Vilom or Nadi Shodhan? This is a common point of confusion. In this video, I explain the fundamental difference. Anulom Vilom is the simple act of alternate nostril breathing, while Nadi Shodhan is a deeper purification practice involving breath retention to balance the body's energies. Understanding the 'why' behind the practice is just as important as the 'how'.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42635c18-d5f9-4fb2-9857-ae8eb4a75bdd)
- [Video: The moment a student achieves a handstand for the first time is always special. It's more than just a physical pose; it's a journey of overcoming fear and trusting your own capabilities. I am here to guide and support you through every step of that journey, whether in person or online.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b59734f8-6621-4129-898f-f1f194855619)
- [Video: This is a glimpse into one of my online personal training sessions. With precise verbal cues and guidance, my student is able to safely practice and hold Sirsasana, or headstand. Effective, personalized yoga instruction is possible no matter where you are in the world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c646400-3363-467e-8296-bec0f865e035)
- ![This is the core of my teaching philosophy. The goal isn't to achieve a "perfect" pose for a picture. The true practice of yoga lies in finding stillness and connecting with the calm, steady rhythm of your own breath. Flexibility is a byproduct, not the purpose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ffab096-b452-4bf4-9ba2-1f4b35f6314c)

### [Student Journeys & Testimonials](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/student-journeys-testimonials)

- [Video: I am deeply grateful for the kind words from my students. Their feedback highlights my focus on creating customized sessions that are never repetitive, helping them discover their hidden potential. It is an honor to guide them on their path to improved posture, flexibility, and calmness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c10d2a44-da1e-440c-8446-2b103be2d8b2)
- [Video: Here is a review from Yuvraj, who takes my online pranayama and breathwork sessions. He shares how even one hour a week has helped him understand these essential life tools and see a real impact. I structure my classes to be organized and educational, so you understand the theory behind the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccf3176d-a013-4b6f-a96d-7e66f141d371)
- [Video: This is what transformation looks like. This student came to me with a history of multiple shoulder dislocations and a fear of free movement. Through dedicated practice, we worked to build strength in every muscle, big and small. Now, he holds a wall-supported handstand with confidence. This journey is proof that with the right guidance and belief, you can overcome fear and discover your own strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa34ad96-3ff0-4316-b532-5e497017d103)
- [Video: This is a glimpse into one of my online personal training sessions. With precise verbal cues and guidance, my student is able to safely practice and hold Sirsasana, or headstand. Effective, personalized yoga instruction is possible no matter where you are in the world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c646400-3363-467e-8296-bec0f865e035)
- [Video: The moment a student achieves a handstand for the first time is always special. It's more than just a physical pose; it's a journey of overcoming fear and trusting your own capabilities. I am here to guide and support you through every step of that journey, whether in person or online.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b59734f8-6621-4129-898f-f1f194855619)
- [Video: A student's first attempt at Kakasana, or Crow Pose, in my class. It's a big step in the yoga journey, requiring balance, strength, and a bit of courage. I use props like blocks to make these advanced poses more accessible for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e91a6909-e251-498b-951a-b66a7d05e061)
- [Video: A look inside a handstand training day at my studio. I provide hands-on adjustments and verbal cues like "push, push, push" to help students find stability and proper alignment. The goal is to build strength and confidence with every attempt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9019985-2391-465a-9bfa-809e9519e3ca)
- [Video: Here is a visiting yoga practitioner from Brazil, Gilvan, practicing Surya Shakti at my studio. It is always a pleasure to host and share the space with fellow enthusiasts from around the world, connecting through the universal language of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b2f0a78-d05b-4096-aa96-6a4bcce189c2)
- [Video: A dedicated yoga enthusiast working on his flexibility and focus. This clip shows his practice in Paschimottanasana (Seated Forward Bend), Upavistha Konasana (Wide-Angled Seated Forward Bend), and Padmasana (Lotus Pose), demonstrating the discipline that leads to progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad42b433-51cc-4ef1-b89c-c3f5112aa94c)

### [Foundation & Alignment: Perfecting Your Poses](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/foundation-alignment-perfecting-your-poses)

- [Video: The plank pose is fundamental for building core strength, but many people make common mistakes. I explain how to correct your form, from keeping your pelvis neutral to properly engaging your shoulders. A well-aligned plank burns more calories and protects your back from strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f2e7061-cb75-44dc-beaf-aa51abba219d)
- [Video: Many people make small mistakes in common poses that can lead to injury. Here, I demonstrate the correct alignment for Bhujangasana, or Cobra Pose. Notice the difference between just pushing up and truly engaging the back muscles to create a safe, deep backbend. My focus is always on proper form to help you build real, sustainable strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d083f44c-ed72-40a3-a62d-e3343863e256)
- [Video: Mastering Virabhadrasana 2, or Warrior Pose 2. This video focuses on the details of alignment, from the position of your feet to the straight line of your spine. Correct form is crucial for building strength and stability in this powerful standing pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c39eecf0-3b5f-4d73-a654-bc30093cd7cf)
- [Video: Are you doing your push-ups correctly? Here, I correct a student's form during an outdoor session. By keeping the back and hips stable and bringing the chest between the hands, you engage the correct muscles and build strength more effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02536360-d76b-4ac7-8ddf-81630038cad1)
- [Video: If you sit for pranayama or meditation with a rounded back, you are losing many of the benefits. I show how using a simple prop like a folded blanket can help you maintain a straight spine in Sukhasana (Easy Pose), allowing energy to flow freely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6793c5a9-1372-4b98-b158-23e35bb44da7)
- [Video: Yoga is not about touching your toes, it is about what you learn on the way down. This sequence shows a simple flow through Tadasana, Uttanasana, and Adho Mukha Svanasana, focusing on the journey of movement and breath, not just the final destination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43292fc2-ecfa-4226-8f04-6b5cda72f135)
- [Video: If you find Halasana (Plow Pose) challenging, you can use props to make it more accessible. I demonstrate how to start with a chair, progress to using blocks, and eventually work your way to performing the full pose on the ground. Dheere-dheere, slowly-slowly, you will get there.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/672f81c1-d2e2-49b9-aa5e-beb818bb2da7)
- [Video: This is a simple progression for improving hamstring and adductor flexibility in Upavistha Konasana. If you can't fold forward with a straight back, start by practicing with your hands behind you to lengthen the spine. With time, you will gain the flexibility to move deeper into the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8dc1c37-f930-4857-89b2-5b975584b0b1)
- [Video: Reconnecting with my practice after some time off. This flow includes Plank, Vasisthasana (Side Plank), and Adho Mukha Svanasana (Downward-Facing Dog). It's a reminder that yoga is always there for you to come back to, helping you find balance and awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaf455a3-58c8-4121-ae7c-7ee310b6b56d)

### [Advanced Asana & Strength Building](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/advanced-asana-strength-building)

- [Video: This is my step-by-step tutorial for the handstand kick-up. The key is to go slow, observe every movement, and build control. I break down the process from palm placement to shifting your weight, helping you build the confidence to kick up to the wall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5f88b43-2e22-41dd-a016-fc01ddd17d41)
- [Video: To build confidence and strength for your handstand, try this wall drill. Sliding one leg at a time while keeping your shoulders, spine, and pelvis stable is an excellent way to train the necessary muscles and improve your body awareness for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b65ba0f4-ca18-4291-88fa-024b2699f3d3)
- [Video: Here are three essential drills to improve your handstand. I cover a powerful core-burning exercise, the hollow body hold for stability, and a wall drill for learning to tuck your tailbone. These exercises will help you progress towards a straight, vertical handstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c6e8b8f-509f-4ab5-9684-be4d4bd6ec19)
- [Video: Build strength in your arms, chest, and shoulders with these three levels of push-ups. I demonstrate wide-arm push-ups, pike push-ups, and elevated-leg pike push-ups. Mastering these will give you better control and stability in all arm balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b19729c3-a5fe-45d4-b65a-af08b56f5f06)
- [Video: If you find Chaturanga Dandasana difficult, start with this modification. Using an inclined surface like a table allows you to build the necessary pushing strength while maintaining proper alignment. Focus on keeping your elbows in and your core engaged.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6bfe722-d11a-4c77-a353-ef44be336e3d)
- [Video: This is another excellent way to build strength for Chaturanga. By practicing push-ups on your knees from a tabletop position, you can focus on the correct arm and shoulder engagement without the full body weight, preventing common mistakes like arching the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74550854-bbc8-47a0-b1db-f758794f505b)
- [Video: This is a demonstration of pure core control. The ability to move slowly from Sarvangasana (Shoulder Stand) to a seated position without momentum requires immense abdominal strength. This is the kind of foundational power we build in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a246673-79cd-4b41-bdf9-093a4afab9cf)
- [Video: To achieve a stable and strong handstand, you must practice holding the pose. I demonstrate two wall-supported variations: the L-shaped handstand and the straight-line handstand. Holding each for at least 30 seconds with full muscle engagement is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5f0f069-20b8-44f1-bc7d-01897883deef)
- [Video: Here is a simple but effective handstand drill to build strength and control. By jumping up from a squatting position close to the wall, you learn to manage your weight and can practice lowering down slowly to build eccentric strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/903ad931-2ea6-4005-b1c2-464cb0882568)
- [Video: This is an easy drill for handstand preparation using a chair. Placing your feet on the chair allows you to get into an inverted position and build shoulder strength without the fear of falling, making it a great starting point for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6658e7dd-473f-468b-b2ef-4fc0fa6b2c18)
- [Video: Yoga is not my only practice. Functional strength training, like this climbing drill on gymnastic rings, builds the raw power and mobility that complements my asana practice. It's a fun way to challenge the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd55fdeb-1853-43dc-88c3-dfa1a55803d1)
- [Video: My morning workout often includes more than just yoga. Here I am doing pull-ups and bar dips in a park after meditation and a walk. A combination of practices keeps the body strong and the mind clear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd5e10f4-bdb4-4ee5-8b60-33ce183b0a09)
- [Video: Rope climbing is a fantastic full-body workout that tests your strength, grip, and determination. It's a challenging and exhilarating way to build functional fitness, engaging your core and upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4766734-2ded-4c55-8c58-7da7651deeea)

### [Flexibility & Mobility](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/flexibility-mobility)

- [Video: If you are working towards your center splits (Samakonasana), holding preparatory poses like this one is essential. Using a block for support can help you stay in the stretch longer, which is the key to unlocking flexibility in your adductors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f465d20-ce89-48dd-9bb9-4d6bc52f974a)
- [Video: Upavistha Konasana is a boon for women, as it allows life energy, or prana, to move freely in the pelvic region. If you are not yet flexible, I show how to use props like a bolster and block to support your body and still receive the benefits of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49fe20ec-c651-4349-89b3-c865ad92c450)
- [Video: This is a very safe and effective way to gain flexibility in your hamstrings and release tension from the spine. The side-to-side movement in this forward fold variation allows for a gentle, lengthening stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5cb55e2-72b2-41de-bb6c-c9170d5db274)
- [Video: This exercise helps build active range for backbends. By lifting the chest and legs off the floor with interlaced hands, you strengthen the entire posterior chain of the body, which is crucial for supporting deeper backbends safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c87f0d9-ec65-46ea-8c81-7ba755b72564)
- [Video: Here is a simple technique using a chair to make your back stronger. This variation of a reverse plank strengthens all the muscles around the lumbar spine, preparing your body for more advanced backbending asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04586b09-5d4f-4672-908d-761a86dd45c3)
- [Video: This is one of the best stretches for your side body and it feels good immediately. Using a table for support, you can get a deep stretch through the QL muscle and intercostals, which is perfect for releasing stiffness from sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/125a1ad8-e0ba-4889-a25f-fd603dfd6b68)
- [Video: Here is an easy and effective stretch for your hips, back, chest, and shoulders all in one. This gentle twisting motion on the floor is a great way to unwind and release tension throughout the upper body and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ca4808a-99d7-4ab2-8847-8d3916750f03)

### [Yoga for Everyday Pains & Posture](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/yoga-for-everyday-pains-posture)

- [Video: If you sit at a desk all day, your neck and shoulders need this. This simple wall exercise can provide magical results by activating the muscles that support good posture. You don't need a lot of time or equipment to counteract the effects of a sedentary job. Just one minute can make a world of difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46ea80e8-4de7-47c8-9a33-c4d99a100234)
- [Video: Discomfort and stiffness in the lower back are often caused by a tight Quadratus Lumborum (QL) muscle. I demonstrate a very simple stretch using a wall or window to create space in this area and provide great relief from lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/649c46ce-a604-4e43-a41d-fe2f2d9d75fa)
- [Video: When you feel stiffness in your back and don't know what to do, try these four simple seated movements. I guide you through a side bend, a spinal twist, a forward fold, and an overhead stretch to quickly and effectively release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acb81d1f-9cf4-4aae-acbb-940f4ebe2daa)
- [Video: If you sit for long hours, your back muscles can become very stiff. This simple supine twisting stretch helps to restore mobility in the lumbar spine. Doing this five to ten times on each side will give you a lot of relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e86338bd-28c3-4ee6-9ff1-331dc1a686ac)
- [Video: If you have knee pain, there are two asanas you should avoid doing, galti se bhi mat karna. Supta Virasana and Padmasana can put excessive strain on the knee joint if you lack flexibility in the hips. It is important to know what not to do to keep your practice safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fab4967-9592-47fa-bfee-0837b03b1733)

### [Pranayama & Breathwork: The Power of Breath](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/pranayama-breathwork-the-power-of-breath)

- [Video: Is it Anulom Vilom or Nadi Shodhan? This is a common point of confusion. In this video, I explain the fundamental difference. Anulom Vilom is the simple act of alternate nostril breathing, while Nadi Shodhan is a deeper purification practice involving breath retention to balance the body's energies. Understanding the 'why' behind the practice is just as important as the 'how'.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42635c18-d5f9-4fb2-9857-ae8eb4a75bdd)
- [Video: What is the difference between deep breathing and pranayamic breathing? I explain how pranayamic breathing involves the use of bandhas (body locks) like Mula Bandha to control the flow of prana, which keeps the abdomen from moving. This is a key technical detail for a deeper practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89c35b1d-2db1-473e-85cc-fe33faf30613)
- [Video: I often see two common mistakes in Anulom Vilom pranayama. The first is poor posture, and the second is breathing too forcefully. Pranayama should be slow, gentle, and quiet, so much so that you can't even hear your own breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d864f084-c361-42a1-9b3f-1ac0aafd784c)
- [Video: Ujjayi, or the "victorious breath," is a technique that builds heat and relaxes the mind. I explain how to perform it by partially closing the glottis to create a low hissing sound, and how traditionally, the exhalation is done through the left nostril.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42b57690-ad71-4f34-9a39-3fafbdb9f51f)
- [Video: Is it necessary to make a loud noise in Ujjayi pranayama? Not at all. The focus should be on feeling the mild friction of air in your throat, not on forcing a sound. The sound is an effortless byproduct of the correct action.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/228e8e10-0d70-494b-953a-4864e3c32ec4)
- [Video: Many people make a mistake in Bhramari Pranayama by producing the humming sound from their throat. The correct technique, as the name Bhramari (bee) suggests, is to create a nasal sound. This generates vibrations that have a profound calming effect on the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26f48cae-7c01-4089-85a0-3175e65b72fb)
- [Video: How can you do pranayama if your nostrils are blocked? A simple solution is to generate heat in the body with 15-20 minutes of physical exercise like Surya Namaskar or running before you sit for your practice. This will help open your nasal passages.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8b8b953-a066-4bec-b7d3-fff9cbdad959)
- [Video: Our mind is constantly moving. To experience this, try to observe just three consecutive natural breaths without your attention wandering. Most people cannot. This shows how connected the mind and breath are. As you practice observing the breath, the mind begins to slow down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14ab480b-f016-4cdc-8618-b711d54b4a8f)

### [The Philosophy of Yoga](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/the-philosophy-of-yoga)

- [Video: Why is Satya, or truthfulness, so important in yoga? According to the Patanjali Yoga Sutras, living truthfully helps to expand our consciousness, which is essential for reaching the ultimate goal of yoga. Living with untruth, on the other hand, diminishes our consciousness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24caa05d-7531-428d-887f-722bf50fc788)
- [Video: The first limb of Ashtanga Yoga is Yama, and the first Yama is Ahimsa, or non-violence. I explain that this is not just physical, but also applies to our thoughts and words towards any being. Practicing total Ahimsa purifies the mind and deepens our spiritual progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04b7c2f0-6e7c-4c44-86bd-34b5beb5dbdc)
- [Video: What is the meaning of the mantra Om Namah Shivaya? I break down its meaning, where 'Na Ma Shi Va Ya' represent the five elements, and 'Om' is the source of all creation. Chanting this mantra, especially on a night like Mahashivratri, helps us go beyond the five senses and this world of maya.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb4a23f2-ef68-4aae-8237-b691baf14e7f)
- [Video: What is the best time to meditate? The most conducive time is right after you wake up. Your body is well-rested, your mind is not yet overactive, and your senses have not been occupied by the outside world. This makes it the ideal state to experience dhyana, or meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f86025a-9e36-4a78-925b-932e597e36b7)
- [Video: The process of yoga will take you towards your inner light. But the ultimate purpose of yoga is to make you realize that you are the light. This is a core concept I share with my students to guide their practice beyond the physical.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1579533b-fb94-46b9-88ea-8b962396f701)
- ![A simple but profound teaching from the sage Mooji. True heaven is not a place, but a state of being. It is found in a silent and empty mind, a state we work towards through meditation and yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75bbe44d-aabf-41ae-8a70-39fe00552605)
- ![A piece of wisdom in Hindi: "बढ़ती हुई समझ जीवन को मौन की ओर ले जाती है।" This means, "As understanding grows, it leads life towards silence." The more you understand life, the more silent and peaceful you become.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/514951a6-f57d-488c-b2dd-ba2576581944)

### [Additional Work](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/additional-work)

- [Video: A relatable feeling for many of us. Sometimes it feels like our body is aging faster than we are. This is a reality of our modern lifestyle, with many contributing factors. It's a reminder of why a consistent practice is so important for our well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31699fd6-7555-43b7-949d-36c8732f52de)
- [Video: Many female practitioners tell me they struggle with push-ups. The reason is often a weak serratus anterior muscle and unstable shoulder joint. I explain that by first training these specific areas, you can magically improve your push-up strength and form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87d6059c-21eb-4890-9d8e-c9685bed1728)
- [Video: If you find it hard to stretch your arm straight overhead in line with your ear, a resistance band can help. I demonstrate a simple exercise to activate the correct muscles and improve the active range of motion in your shoulder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/562c2b83-03b8-467c-8f14-62268685e805)
- [Video: My day starts with gratitude and some gentle morning mobility, right in bed. A few simple stretches and a moment of silence is a wonderful way to wake up the body and set a positive tone for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44dd86b7-c7fa-48ee-9069-aa27be7aee4e)
- [Video: Should you walk immediately after a meal? A better option is to sit in Vajrasana for 5 to 10 minutes. This asana helps to activate your digestive fire, allowing your body to digest food more efficiently. It is a good habit to practice after every meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11e79435-136f-485b-b21e-2bccbaf3a3f2)

## Meet your expert

[Rajat Dua](https://mytribe.in/rajatduayoga)

### My story

Hey, I’m Rajat. Delhi’s food got me good, haan, I put on some weight but yoga keeps teaching me – it’s not about being perfect, it’s about showing up. Jab aap taiyaar ho, you can reshape yourself. Life’s more than just yoga mat, it’s about family, dance, and even doing a voice-over for a pizza ad! I try to bring that same energy to my classes. Yoga, life, and a bit of fun – that’s me.

### My work

- **Yoga & Therapy Classes**: I teach Hatha Yoga, Ashtanga, Pranayama, Meditation, and medical yoga therapy for chronic pain.
- **Focus on Alignment & Progress**: We work on why we do asanas, proper technique, and modifications. Slow progress, real strength.
- **Yoga for Healing**: Yoga for back pain, sciatica, posture correction, and more. Targeted therapy, many feel relief fast.
- **For Everyone**: Beginners, advanced, desk job folks, or those wanting yoga for diabetes management – all are welcome.

## More services from Rajat Dua

- [Yoga Therapy for Pain Management](https://mytribe.in/rajatduayoga/yoga-therapy-for-pain-management) · ₹800-2,000 per session (estimate)
- [Breathwork & Meditation for Stress Relief](https://mytribe.in/rajatduayoga/breathwork-meditation-for-stress-relief) · ₹500-2,000 per session (estimate)

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## Book

To book Rajat Dua, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20Classes%20for%20All%20Levels%20by%20Rajat%20Dua.)