Gentle & Restorative Yoga for Stiffness and Calm
Yoga does not always mean sweating through a difficult flow. My gentle sessions use the Pawanmuktasana series to unlock stiff joints, calm your mind, and help you find steady breathing in a space that feels entirely your own.
This is the Pawanmuktasana Series 3, which I call the "energy unlocking" series. It focuses on loosening the entire spine and improving circulation, making it perfect for releasing stiffness from the back, neck, and shoulders.
A closer look at the Pawanmuktasana Series 3, also known as the Shakti Bandha asanas. These postures are designed to break down neuro-muscular knots and are excellent for improving vitality and toning the pelvic organs.
Here are a few warm-up movements from the Pawanmuktasana series. Practicing these seated spinal twists and dynamic movements helps to eliminate energy blockages and activate the lungs and heart.
Cooling down after a workout is just as important as the workout itself. This video shows some of my favorite cool-down stretches, like legs-up-the-wall and a supine spinal twist, to help your muscles recover and relax.
About Gentle & Restorative Yoga
Many students come to me thinking they are too stiff for yoga. This series focuses on 'Shakti Bandha' asanas, which are deliberate, low-impact movements designed to break down physical energy blocks in the spine and joints. We do not jump or push; we simply breathe through small, repetitive motions that gradually release the tension accumulated from sitting at a desk or standing for long hours.
Why Choose Gentle Yoga?
It is common to believe that yoga requires extreme flexibility. In reality, the most profound changes often come from the simplest movements. Gentle and restorative yoga is about slowing down, tuning into your breath, and observing how your body responds to movement without the pressure of achieving a 'perfect' pose.
The Pawanmuktasana Series
I frequently use the Pawanmuktasana (or joint-loosening) series in these sessions. These are not just warm-ups; they are therapeutic exercises designed to:
- Release Neuro-Muscular Knots: Relieve tension that builds up in your back, neck, and shoulders.
- Improve Circulation: Help blood flow smoothly through the joints, reducing stiffness.
- Calm the Nervous System: By focusing on slow, rhythmic movements, we shift the body from a 'fight or flight' state to one of rest and recovery.
Who This Is For
This practice is ideal for everyone, regardless of age or experience level. It is particularly beneficial if you are recovering from an injury, managing chronic stiffness, or simply looking for a way to wind down after a demanding day in Bangalore. We incorporate blocks, wheels, and belts to support your body so you can relax into the stretch rather than strain against it. You show up on your mat, and we take it one breath at a time.
Similar work from other experts
Browse through Curated picks from other experts on mytribe
Gentle Yoga for Pain & Stiffness
4
Restorative Yoga & Meditation Sessions in Bengaluru
Gentle Yoga Flows and Pose Library
Restorative Yoga & Mindful Movement
Therapeutic Yoga for Mind & Body
7
Gentle & Restorative Yoga Flows
More from Personal & Group Yoga Classes by Nidhi Bansal
More services by Nidhi Bansal