---
title: "General Yoga Classes to Find Balance & Stress Relief - mytribe"
description: "Struggling with stress or pain? Join Alpana Kumar's General Yoga classes in Noida or online. Her holistic approach, including Hatha Yoga and pranayama, is perfect for beginners to find relief, flexibility, and inner peace. Book your session today!"
canonical: https://mytribe.in/thealpanayoga/general-yoga
last_updated: 2025-09-21
---

# General Yoga in Noida

By [Alpana Kumar](https://mytribe.in/thealpanayoga) · I teach yoga with a mix of Hatha, Vinyasa, and Yin styles, focusing on correct alignment, breathwork, and props for safe practice, so you get relief from pain, better sleep, and improved strength whether you’re new or experienced.

## Locations

Online classes & at 3 locations in Noida

### Visit at

- Studio at Alpana Yoga, Sector 104, Noida (close to Sector 105, Sector 107, Pathways School, Sector 108, NSEZ, Sector 110)
- Classes at Lotus Espacia, Sector 100, Noida (close to Sector 99, Starling Mall, Sector 47, Sector 101 Metro Station, Sector 107, Sector 76 Metro Station)
- Classes at Lotus Boulevard, Sector 100, Noida (close to Sector 99, Starling Mall, Sector 47, Sector 101 Metro Station, Sector 107, Sector 76 Metro Station)

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

Private sessions with fully customized sequences for therapeutic needs or weight loss, including assisted stretching and diet charts.

Typically ₹1,500-2,500 per session (estimate)

#### Customization Strategy
* **Assessment:** Initial body composition and flexibility check to identify stiffness or injuries.
* **Sequencing:** Tailored flows for specific goals (Therapeutic for back pain, Power Yoga for weight loss, or Face Yoga).
* **Scheduling:** Flexible timing based entirely on client convenience.

#### Advanced Training
* **Technique:** PNF stretching and assisted poses using chairs/walls to safely push flexibility limits.
* **Tracking:** Weekly monitoring of inch-loss or flexibility milestones.

#### Lifestyle Consulting
* **Nutrition:** Personalized Saatvik diet charts to support physical practice.
* **Mental Wellness:** Specific meditation techniques targeting personal anxiety or sleep issues.

### Live Online Membership

Real-time, two-way interactive classes via Zoom with verbal cues and daily rotating focus areas like hip opening or core.

Typically ₹2,500-3,500 per month (estimate)

#### Digital Experience
* **Platform:** Live streaming via Zoom or Google Meet with two-way video for real-time feedback.
* **Instruction:** Bilingual (English & Hindi) demonstration with verbal alignment cues based on camera feed.

#### Class Structure
* **Variety:** Daily rotation of focus areas (e.g., Hip Opening, Core & Balance, Restorative/Yin).
* **Goals:** Structured flows targeting flexibility, weight loss, and anxiety management.

#### Member Perks
* **Support:** Post-class Q&A for doubt clearing regarding pains or pose difficulties.
* **Extras:** Access to vegetarian (Saatvik) diet tips and motivation groups.

### Small Group Studio Membership

Small-batch classes (8-12 students) at Sector 104 studio featuring Hatha-Vinyasa mix and hands-on alignment correction.

Typically ₹3,500-5,000 per month (estimate)

#### Session Logistics
* **Batch Size:** Limited to 8–12 students to ensure individual attention.
* **Frequency:** Access to 3 to 5 scheduled classes per week (60 minutes per session).
* **Location:** Boutique studio in Sector 104, Noida with wooden flooring and full-wall mirrors.

#### Training Methodology
* **Style:** Blend of Traditional Hatha (static holds) and Vinyasa Flow (movement with breath).
* **Correction:** Physical hands-on adjustments by the instructor to fix spinal alignment and posture.
* **Props:** Full use of studio inventory including foam blocks, straps, and bolsters.

#### Wellness Components
* **Breathwork:** Dedicated 5-10 minutes of Pranayama (Anuloma Viloma, Kapalbhati).
* **Closing:** Guided Savasana and Om chanting for mental decompression.

## About General Yoga

### Yoga Is My Lifeline

Yoga, for me, is way more than just striking poses on a mat. Maimne kai baar bola hai (I've said this so many times): it's all about accepting your body, not comparing, and finding a little peace in your day. Flexibility? Honestly, not the main deal. Mindfulness and feeling at home in your own skin matter more.

### How I Teach: Mind-Body Connection

You won't find shortcuts here. I stick to a holistic approach that covers:
- Asanas with proper alignment - not just copying movements
- Breathwork (Pranayama) to calm the mind and boost energy
- Deep relaxation (Savasana) - not some nap, but real letting go
- Saatvik food tips for those curious about a simple, vegetarian diet
- Meditation and positive thinking for that mental reset

Sahi alignment pe kaam karne se (working on correct alignment), you really see your body change.

### What Happens in Sessions

General Yoga classes mix Hatha, Vinyasa, and Yin styles, so you get both flow and stretch. We work on foundational yoga postures like Surya Namaskar for a full-body effect. Props? Yup - straps, blocks, bands to prevent injuries and build solid strength. Breathing exercises like Anuloma Viloma help with stress relief, digestion, and sleep.

### Real Benefits You’ll Feel

- Relief from chronic pain (back, neck, spondylitis)
- Flexibility and mobility go up, injury risk goes down
- Stronger muscles and better posture
- Weight management and skin glow
- Less stress, better sleep, clearer mind

### Who’s This For?

Doesn’t matter if you’re brand new or have tried a bit of yoga before. My classes suit anyone wanting to start, manage pain, or just feel better - physically and mentally.

## Highlights

Browse through Alpana Kumar's best work.

### [Featured](https://mytribe.in/thealpanayoga/general-yoga/featured)

- [Video: This is why I teach. Hearing my students share their stories, like overcoming chronic back pain or losing 9 kg in a month, is the greatest reward. My classes are a space for real transformation, focusing on proven techniques to heal both organ and muscle-related issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8cf3731-5109-4b88-b307-05d1f1e31d0f)
- [Video: Let's break down the Crow Pose, or Kakasana. I will guide you step by step, showing you how to engage your core muscles and find your balance. Control over your breath is key; the calmer your breathing, the steadier your body and the cleaner your asana will be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8f1ff14-3664-4eed-92f2-d9d217effc73)
- [Video: A question I get asked often is, "Can yoga help with anxiety and depression?" My answer is always a definite yes. Just as we eat daily to nourish our bodies, we must dedicate time to heal our minds. Yoga is the most effective practice for releasing stress, tension, and anxiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89fb9512-3edc-45b1-878e-512777b73ae1)
- ![The energy in our group sessions is incredible. Here, we are using resistance bands to deepen the stretch in a lunge variation, building strength and flexibility together. It is all about progress, not perfection, and sharing a smile along the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c051d973-526f-4d76-8b94-28268d28f68a)
- [Video: I often add this sequence to Surya Namaskar to build strength. Moving from Plank (Santulanasana) to Dandasana and then into Cobra Pose (Bhujangasana) requires engaging your arm, core, and leg muscles. This controlled flow strengthens the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67e776bd-e32b-4c9e-a6d9-500c460bac68)
- [Video: Daily leg stretching is essential for overall health. This practice increases blood flow, which can help with issues like varicose veins, and strengthens a weak back by targeting the leg muscles. It also improves flexibility in your joints and builds core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3d9e984-c4a3-4972-b289-bc0718811d47)
- [Video: What does it mean to be "good at yoga"? For me, it is not about being acrobatic. It is about mindfulness, accepting my body's limits without judgment, and using my practice as an anchor to quiet the mind. This is the true goal of our journey on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c02cfd1a-324d-4f46-8f68-1c2851ebdc53)
- ![Personal guidance is crucial, especially in advanced postures like Sirsasana (Headstand). Here, I am providing support to ensure proper alignment and safety. My focus is to help you build confidence and master poses correctly, step by step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9270179-4095-4e25-b031-86705cfed6ab)

### [Asana Library: Mastering the Poses](https://mytribe.in/thealpanayoga/general-yoga/asana-library-mastering-the-poses)

- [Video: This is the Marjaryasana, or Cat-Cow stretch. It is a gentle but powerful pose for warming up the spine and relieving tension in the back and neck. I focus on coordinating the movement with your breath to maximize the benefits for spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/204bf50f-2e4e-430d-9da5-f713bbb46e5f)
- [Video: This is part one of my guide to Ardha Matsyendrasana, the Half Spinal Twist. I demonstrate the correct way to initiate the twist, placing your hand and rotating your arm to hold the ankle. The key is to lengthen the spine upwards before twisting from your rib cage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a31468ba-6350-498f-8178-8c15098073f7)
- [Video: Part two of mastering the Half Spinal Twist focuses on the foundation. Your navel is the center point. I explain how to align your knee with your navel and place your heel correctly without sitting on it, ensuring both hips remain grounded for a stable and effective twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b91bc97-b5b6-4668-ab77-95c1e4d4dade)
- [Video: In part three of the Half Spinal Twist, I show you how to deepen the pose. By rounding the spine slightly, you can place your triceps, not your elbow, on the outside of the knee. This leverage allows you to rotate your arm, hold the ankle, and open the chest for a deeper stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19c48017-0be6-4781-aa92-273262ff37f6)
- [Video: The final part of my Ardha Matsyendrasana tutorial covers the setup. I show you how to place your foot opposite the knee, keeping both hips grounded. It is important not to let the knee drop or the foot lift as you prepare to move into the full expression of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb9ca598-b572-4564-8933-a0873a62de11)
- [Video: This is Camatkarasana, often called Wild Thing or Dancer's Bridge. It is a beautiful heart-opening pose that stretches the thighs and hip flexors while building strength in the shoulders and upper back. I find it is a great way to combat fatigue and lift your spirits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/018b0e64-7577-4bb9-b306-3bf9612eadd0)
- [Video: Using props like yoga blocks can help build the strength needed for challenging arm balances like Lolasana (Pendant Pose). The blocks provide elevation, making it easier to engage the core and lift the legs. This is a great preparatory exercise for building upper body and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4a03e69-f320-4116-98dc-2d6715447540)
- [Video: The Seated Forward Bend, or Paschimottanasana, is a fundamental pose for spinal flexibility. As the saying goes, you are only as young as your spine is flexible. This pose deeply stretches the hamstrings and lengthens the entire spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ace1c9-bc96-458c-ac2b-cb9e908343be)
- [Video: Ananda Balasana, or Happy Baby Pose, is excellent for releasing tension in the lower back and opening the hips. Gently rocking side to side can massage the spine. This pose helps reduce tightness in the hip flexors and improve your overall range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31f348d0-8eb3-4aeb-b3a8-c4b709358f51)
- [Video: If you want to improve flexibility in your hamstrings and open your hip flexors, this exercise is for you. Practicing this dynamic stretch for 10 to 12 repetitions on each leg daily will bring a noticeable change to your body within a month.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cd899f3-9281-4aac-bb88-af84a101a405)
- [Video: Surya Namaskar is a complete workout made of twelve asanas. When done correctly, it can get your entire body fit, from head to toe. It is also a powerful tool for balancing your chakras and curing chronic problems by activating your Surya Nadi (sun channel).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64dfb517-8a81-449c-829b-116c6f3911d0)
- [Video: This sequence shows a flow from a seated compass pose into a side plank variation (Vasisthasana). It requires a good deal of hip flexibility and core strength. It is a beautiful expression of how different asanas can be linked together in a graceful and challenging way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79e53ef4-7c13-46f1-91c7-52cbcd54fc11)

### [Yoga for Mind & Soul](https://mytribe.in/thealpanayoga/general-yoga/yoga-for-mind-soul)

- [Video: When we practice asanas, we connect with ourselves on a deeper level. The stretch you feel in your muscles does more than just tone your body; it also stretches the muscles of your mind, creating mental space and clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67375453-8c47-47ef-80b4-39e45334894f)
- [Video: Many people practice yoga but do not see benefits. This is often because they are not working with a teacher who can guide them on correct alignment. When you target the right muscles with proper technique, you will feel changes in your body within a month.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9b26c5f-7755-4358-a443-98d208bbd9f2)
- [Video: Can yoga make you taller? Not exactly, but it can make you appear taller. By strengthening your muscles and stretching your body, yoga dramatically improves your posture. When you stand straight with an aligned spine, you naturally look taller and more confident.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe2030b1-078e-42ce-927a-bf244feee923)
- [Video: Yoga and meditation are two sides of the same coin. The word 'yoga' means union. It is a holistic practice with five key points: proper exercise (asana), proper breathing (pranayama), proper relaxation (savasana), proper diet, and finally, positive thinking and meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/535a1100-1000-4bb2-a5cf-64d518288803)
- [Video: A glowing skin is a direct result of a healthy inside. When your internal organs are fit, toxins are released, and your body receives proper oxygen and blood supply, your skin will naturally glow. Yoga works from the inside out to give you that radiance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77095038-e8bd-418c-8dee-704bfcf816e3)

### [In the Studio: Group Class Energy](https://mytribe.in/thealpanayoga/general-yoga/in-the-studio-group-class-energy)

- [Video: A glimpse into our Yin Yoga session at the clubhouse. This style involves holding poses for longer periods to target the deep connective tissues. It is a wonderful practice for increasing circulation in the joints and improving flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ff594a5-d14d-4a0f-823f-8c7ce43736cc)
- [Video: Join us to shed that festive weight and find your summer glow. My classes are a mix of dynamic flows and deep stretches designed to build strength and calm the mind. Here you can see a typical session with a mix of poses, from planks to relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7b62a0c-229d-40e1-9d98-aa052421b027)
- [Video: Yoga brings people together in the most beautiful way. Here I am practicing with a dear friend and student in my home studio. Sharing our practice deepens our connection and reminds me of the community that yoga helps build.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5141a04b-a031-4389-bd0e-1d6d1e00710b)
- [Video: A little fun with push-ups and lots of love in the air. Our community is built on mutual support and encouragement. We work hard, but we also remember to laugh and celebrate our collective strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d78b8983-3b44-4d3c-a678-f762b140f4b5)
- [Video: From the powerful Virabhadrasana (Warrior Pose) to deep backbends like Chakrasana (Wheel Pose) and inversions, our group sessions cover a wide range of asanas. We work together, matching our energy and supporting each other's growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1161d2c6-bf58-47bc-b757-d849a38c737c)
- [Video: Celebrating International Yoga Day with my wonderful students. We explored partner poses and created beautiful shapes together, demonstrating the power of connection and teamwork in yoga. These moments are a testament to our shared journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b64b090-926a-4c3e-ab0b-7ff25f65d964)
- [Video: A look at a partner practice in my studio. We are moving through a sequence that includes Trikonasana (Triangle Pose) and Virabhadrasana (Warrior Pose). Practicing with a partner can help with alignment and add a new dimension to your flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d64f0b1c-eb6d-44f3-900d-55a465710f94)

### [Guided Practice & Personal Alignment](https://mytribe.in/thealpanayoga/general-yoga/guided-practice-personal-alignment)

- ![The journey into an inversion like a headstand requires trust and guidance. Here, I am assisting a student in the tuck position, helping her find her center of gravity and build core strength before extending the legs up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c0809ab-7ae3-4343-9d3a-f97615741f26)
- ![Another angle of providing hands-on support for a headstand. My role is to ensure the student feels secure, maintains correct shoulder and neck alignment, and builds the pose on a stable foundation. This careful guidance is key to safe practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22117e8d-a82c-4b96-90cc-1dd2e6d7fee4)

### [Yoga in Motion: Vinyasa & Hatha Flows](https://mytribe.in/thealpanayoga/general-yoga/yoga-in-motion-vinyasa-hatha-flows)

- [Video: In the morning, when you want to feel that cosmic energy, try synchronizing your movements with your breath. This simple flow of a standing backbend (Anuvittasana) into a forward fold (Uttanasana) awakens the spine and energizes the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4afb847a-1705-4e3a-aef6-ca1a5ebdf966)
- [Video: Materialistic things cannot give you inner peace. Yoga is the right path. Here, I am moving through a seated wide-legged forward bend sequence, using a strap to deepen the stretch. This practice helps balance the mind and cultivate a positive mindset.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a75ba97-27a2-4e2c-805a-a99d9bec2fb3)
- [Video: Vinyasa is a style of yoga where postures are strung together in a seamless flow, guided by the breath. This sequence shows a transition from Navasana (Boat Pose) to Setu Bandhasana (Bridge Pose), demonstrating the dynamic nature of a Vinyasa practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55e452a7-7ee1-45c4-867c-ca2324737890)
- [Video: This is my world. I surrender completely to my practice, moving from a three-legged downward dog into a "flipped dog" or wild thing pose. This is a powerful and graceful flow that opens the heart and builds strength throughout the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc3ff909-4dd1-4206-b361-03dc5c9f8ba3)

### [My Yoga Lifestyle](https://mytribe.in/thealpanayoga/general-yoga/my-yoga-lifestyle)

- ![My personality is definitely calm and chill. I believe the peace we cultivate on the yoga mat should be carried with us into our daily lives. This practice has taught me self-love and has become a core part of my identity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d583ea5-85fb-405a-92c5-97c9fe144d60)
- [Video: My evening after work is about finding "kuch pal sukoon ke" or a few moments of peace. This is my me-time, a chance to unwind with a book and a warm drink. This quiet time is just as important for mental wellness as the asanas I practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bfd8b69-1beb-45b8-b01a-ec61c414ef4d)
- [Video: Yoga is a wonderful activity to share with family. Here, my daughter and I are practicing Navasana (Boat Pose) together. These shared moments of fun and fitness strengthen our bond and create lasting memories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1de62385-a2ac-4023-a295-9745d2c284ee)
- [Video: Deep breathing, or pranayama, is one of our most powerful tools for combating stress and anxiety. Here, I demonstrate Anuloma Viloma (Alternate Nostril Breathing). Practicing this for just five minutes in the morning and evening can reduce high blood pressure and improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08abae70-8b01-4e7f-8162-b226cb11ac5a)
- [Video: Just another day on the mat. This is a glimpse of my personal practice, moving through Dhanurasana (Bow Pose). Consistency is everything. Every day offers a new opportunity to connect with my body and breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93cb875e-a62d-466e-a1ee-0688f8f8b552)

## Meet your expert

[Alpana Kumar](https://mytribe.in/thealpanayoga)

### My story

People see my Mrs Global Universal crown, but what they miss is my own 'fat to fit' story. Yoga isn’t about twisting into a pretzel, yaar, it's about being okay with where you are. For me, yoga is my lifeline, my balance. My studio is my happy place, but real peace? That's at home, chai in hand, a book, kuch pal sukun ke (a few quiet moments). I surrendered to yoga, and it gave me everything.

### My work

- **Yoga Sessions For All**: I offer online yoga sessions for weight loss, weekend classes, and studio batches in Noida. Family yoga, kids yoga, Hatha Yoga for back pain, and more.
- **It’s All About Technique**: Yoga sahi tarike se seekho (learn it the right way). I focus on correct alignment so you feel real changes fast.
- **Yoga As A Whole System**: We cover asana, pranayama, relaxation, Saatvik vegetarian diet, and meditation. Yoga is union, not just exercise.
- **Healing Through Yoga**: Seen folks with chronic pain travel again, some lost 9kg in a month. Yoga can heal, inside and out.

## More services from Alpana Kumar

- [Weight Loss Yoga](https://mytribe.in/thealpanayoga/weight-loss-yoga) · ₹2,000-5,600 per month (8 weekend sessions) (estimate)
- [Kids & Family Yoga](https://mytribe.in/thealpanayoga/kids-family-yoga) · ₹700-1,800 per session (estimate)
- [Therapeutic Yoga](https://mytribe.in/thealpanayoga/therapeutic-yoga) · ₹500-1,200 per session (estimate)

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## Book

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