--- title: "Gentle & Restorative Yoga for Joint Health | Nidhi Yoga Bangalore" description: "Discover the healing power of Gentle & Restorative Yoga. Join my sessions in Bangalore featuring the Pawanmuktasana series to release joint stiffness and find deep mental clarity. Perfect for beginners and recovery." canonical: https://mytribe.in/themagical_yoga/personal-group-yoga-classes/gentle-restorative-yoga last_updated: 2025-09-07 --- # Gentle & Restorative Yoga for Stiffness and Calm Tribe Verified · Proven yoga techniques for joint health 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) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d0e8e4d-63cd-4983-9b61-28befee738d5) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9039127-197f-4bee-bc6c-38ae818a8c60) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bddd9ac-8a2e-4d90-bfde-9583bd13e6a0) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e871452-5134-45dc-bf48-3c63ddb1dc6e) ## 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. ## About Nidhi Bansal I am Nidhi. For me, yoga is a quiet conversation between the breath and the soul. I prefer guiding people through mindful movements that prioritize how the body feels over how a pose looks. 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