--- title: "Deep Stretching & Flexibility Yoga Classes in Bangalore" description: "Improve your flexibility with guided deep stretching yoga in Bangalore. Join Nidhi for personalized sessions focusing on deep stretching, hip openers, and spine mobility to release daily tension." canonical: https://mytribe.in/themagical_yoga/personal-group-yoga-classes/flexibility-deep-stretching last_updated: 2025-09-07 --- # Deep Stretching & Flexibility Yoga Sequences Tribe Verified · Real-time posture correction for Bangalore students By [Nidhi Bansal](https://mytribe.in/themagical_yoga) · Available Online & Home visits in Bengaluru · ₹350 per session (estimate) Part of [Personal & Group Yoga Classes](https://mytribe.in/themagical_yoga/personal-group-yoga-classes). [View full gallery](https://mytribe.in/themagical_yoga/personal-group-yoga-classes/gallery) Unlock your body's potential with mindful movement. These sequences are designed to release tension in the hips, hamstrings, and spine, helping you gain range of motion safely and consistently. ## Photos and videos - [Video: This gentle yoga flow is perfect for achieving great leg stretches. It includes poses like three-legged dog and low lunge variations to release tension in the hamstrings and hip flexors, helping you feel more grounded.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8e7f4fc-8178-4a29-ae75-b2845762dee7) - [Video: This flow sequence is designed to prepare your body for Hanumanasana, or the full front split. We work through Anjaneyasana (low lunge) and other preparatory poses to safely open the hips and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95e342bd-41bb-449c-bf5c-e84050ac6b21) - [Video: Explore the benefits of Prasarita Padottanasana (Wide-Legged Forward Fold) with me. This video shows several variations that stretch the hamstrings and spine, calm the mind, and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/829b41ef-4d40-4d54-9f5c-e2184ffa876f) - [Video: This video showcases a series of forward-bending asanas, including Janu Sirsasana. Forward folds are excellent for stretching the entire back of the body, improving digestion, and calming the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3eb05e7-3662-4c64-b0d2-f45c518ea4f8) - [Video: Paschimottanasana, or the Seated Forward Bend, is a classic pose for spine mobility and deep hamstring stretching. In this tutorial, I show how to focus on moving the abdomen towards the thighs for a more effective and safe fold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf65ba70-9115-4e89-b29e-140b037f62e8) - [Video: Here is a tutorial on how to practice Padahastasana (Hand Under Foot Pose). This deep forward fold tones digestive organs and provides an intense stretch for the calves and hamstrings. I also explain the contraindications to ensure safe practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a381830-6f75-4cf2-946e-c799ef83da5f) - [Video: Twisting asanas are fantastic for improving spinal mobility and aiding digestion. This video demonstrates several twists that help detoxify the body and strengthen the core, all while finding a sense of calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d060146-3f91-464d-9dfd-be4c56fe6224) - [Video: Pigeon Pose is one of the best hip-openers in yoga. This video demonstrates how to enter the pose and its variations to stretch the hips, glutes, and lower back, which can help release stored stress and tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d98a6526-d63a-4474-a30e-2347c4ec260a) - [Video: Malasana, or the Garland Squat, is a powerful pose for the lower body. In this video, I show the classic pose and its variations, which are great for opening the hips and improving pelvic health, especially for women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/461a215a-670f-4cd7-86e1-f6e8b691bd42) - [Video: This tutorial shows how to approach Compass Pose, or Surya Yantrasana. It is a deep stretch for the hamstrings, hips, and shoulders that requires careful preparation, which I guide you through step by step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c342f53a-96b3-4914-aa69-1a926ecee54f) - [Video: A demonstration of Compass Pose, or Surya Yantrasana. This pose is a beautiful and deep hip and shoulder opener. Before attempting it, it is important to warm up the body, which I always emphasize in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb0ebf1c-a1a9-4748-8341-1624ae0d4ae2) - [Video: This is a tutorial for Mandukasana (Frog Pose), a forward bend that improves digestion and provides a great stretch for the back muscles. I explain the benefits for the pancreas and also list who should avoid this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f087d1c1-2fe0-4609-8c9e-1255062eece6) - [Video: Trikonasana (Triangle Pose) is a foundational standing pose that opens the hips and stretches the sides of the body. This tutorial breaks down the alignment to help you build a strong foundation for other standing poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8f7e8ec-330b-4c63-ac63-f2092b4c2aed) - ![Finding a deep forward fold stretch while practicing in nature. Applying the lessons of yoga off the mat, like being compassionate and happy for others, is just as important as the physical practice itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c16cc97-f569-47aa-abcf-16b755d23ded) - ![Hip-opening poses like Virabhadrasana II (Warrior II) are so important for mobility and stress release. They can also help women with PCOD/PCOS by increasing blood flow to the pelvis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9db71773-46a6-427a-a689-43462f10a6ea) - ![A variation of Tree Pose with a side bend, which is another great way to open the hips and challenge your balance. Hip openers improve posture and can release stored emotional stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edc62421-7ce6-4da2-b4b2-c4a1e3e84abd) - ![Goddess Pose is a powerful hip opener that strengthens the lower body. Including poses like this in your practice can significantly improve mobility and reduce lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90ce2008-0341-46f6-bd14-00e255332f35) - ![A low lunge with a twist is a fantastic dynamic hip opener. It stretches the hip flexors of the back leg while opening the chest and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8570f952-477c-4d0b-aab7-4aef65edc8ee) - ![Anjaneyasana, or Crescent Moon Pose, provides a deep stretch for the hip flexors and quadriceps. It is a key pose for improving flexibility for daily life and for more advanced postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03d5f587-f64e-45aa-a402-d2852f172d26) - ![Prasarita Padottanasana, the wide-legged forward fold, is a deeply calming pose that stretches the hamstrings and inner thighs. Here I am finding stillness in the pose, connecting with the earth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70db22eb-926b-4655-8ea4-d222c70ca71e) ## About Flexibility & Deep Stretching Stretching is not about forcing your body into a shape. In my sessions, we use props like blocks and wheels to create the necessary space, allowing your muscles to release tension without the risk of injury. Whether we are working on hip openers or forward folds, the focus is always on your unique anatomy, not a generic ideal. ### Building Flexibility with Awareness Flexibility is a journey that requires patience. When I teach, I often emphasize that how deep you go into an asana is less important than the awareness you bring to it. We start with simple warm-ups, or *Sukshma Vyayam*, to prepare the joints before moving into deeper stretches. #### Why Props are Essential Many students worry about not being flexible enough to touch their toes. This is where props change the game. Using blocks, straps, or yoga wheels allows you to maintain proper alignment while giving your muscles the time they need to lengthen safely. It takes the ego out of the practice and lets the body soften into the pose. #### My Focus Areas * **Hip Openers:** Poses like Pigeon Pose or Malasana are incredible for releasing stored stress and improving pelvic health. They are especially beneficial if you spend long hours sitting. * **Spinal Mobility:** Through gentle twists and forward bends like Paschimottanasana, we stimulate blood flow along the spine, which helps with posture and digestion. * **Hamstring Health:** We approach poses like Janu Sirsasana with care, ensuring the back remains lengthened to protect the lower back. My goal is to help you leave your mat feeling lighter and more comfortable in your own skin. Whether you are joining my online groups for real-time alignment checks or my offline classes in Bangalore, I am here to ensure you practice safely and effectively. ## About Nidhi Bansal I'm Nidhi, and I view yoga as a silent conversation between my breath and my soul. I love helping students find that release, whether we are working on hip mobility or simply learning to breathe through a deep stretch. I'm here to help you get there, wherever you are starting from. 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